Mobster's Wrist Roller Work

[mobsterone]

Friday
Vulcan Gripper
Gripper felt off so I realized it was tightening up. Some work with spanners...

Monday
Leg Press
H3 200-kilos x 12 reps, 400-kilos x 12 reps, 700-kilos x 10 reps

Seated Leg Curl
to stack+7.5p x 12 r/p reps

Leg Extension
stack+8p x 12 r/p reps

Vulcan Gripper
Good session
L/H: 5/6 x 1 rep, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep. 6/7 x 1 rep, 7/7 x 2 x VVN, 1 rep

[Royz]

Hi Steve,

I see you mostly do you crushing work with a Vulcan. I really like the Vulcan and when I use it for a couple of weeks/months exclusively my strength on the Vulcan usually goes up significantly, but when I return to TSG's it mostly turns out that I've actually lost closing ability on the TSG's. Do you experience the same thing?

Impressive strength btw your showing on all the stuff your doing.

[mobsterone]

Tuesday
Rolling Thunder
to
L/H: 133.75-kilos x 3 x 3 reps
R/H: 138.75-kilos x 3 x 3 reps

Wrist Roller
68.75-kilos (+ pin n clip) x 3 x 10 reps

[mobsterone]

Wednesday
Another silly early start (4am) so I was at the gym a little after 8am.

Seated Press
to 110-kilos x 5 reps

Hammer db curls
to a single rep with 80-kilos

TPrD
18p x 12 reps

Bwt 19st 13lbs

[mobsterone]

Friday
Gripper work

Monday
Pulldowns
to stack on H machine x 2 x 10 reps

Close Grip Bench
to 145-kilos x 1 slow and 1 better rep

V/Gripper
to
L/H: 6/6 x VVN, VVN, 1, 1,
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x F

MDB
2 x 1 reps easy

[mobsterone]

Friday
Vulcan Gripper work

Monday
Seated Press
to 110-kilos x 2 reps. Dropped to 100-kilos x 6 reps

Hammer d/b curls
to 90-kilos x 1 rep (heaviest 'bells the gym has)

Tricep Pushdown
to stack + 3plates x 12 reps

V/Gripper
to
L/H: 6/6 4 x 1, 1 x VVN, 1 reps
R/H: to 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1. F, 1 rep

[mobsterone]

Tuesday
Usual lifts. Warmed up (both sets) no problem. But could I lift the working poundage? Not a chance. So drew a line under it and chilled for the the rest of the day.

Wednesday
Decided to have another crack and do the RT and WR work in lieu of leg presses but kept the other movements in. NB: Powerhouse plates are lighter than mine but...

Rolling Thunder
to
L/H: 135-kilos x 3,3, then 140 x 3 (accident), 135-kilos x 3 reps
R/H: 140-kilos x 4 x 3 reps.
In both hands 2 sets hard and 2 sets ok.

Wrist Roller
72.5-kilos x 3 x 10 reps. Went to 100-kilos and did one complete up and down rep - the sides of the thumbs on fire lol

Lying Leg Curl
Change of pace. 5p x 10 reps, 10p x 10 reps, 15 x 8 hard reps

Leg Ext
15p x 15 reps, stack x 15 r/p reps, +5 x 12 r/p reps

[Durrs]

R/H: 140-kilos x 4 x 3 reps.

DAMN DUDE!! What's your 1RM? what is your goal? WR?

[mobsterone]

Friday
Vulcan Gripper - volume
Done in bed with no chalk at all lol
L/H: 6/6 x 6 + VN and VVN
R/H: 6/6 x 10 reps total

Monday
Brutal
CG bench - forgot sleeves
to 145-kilos x 2 x 1 reps x slooowwww

Iso P/Downs
to 80-kilos a side x 2 x 6 reps

Iso Lever Row
to 120-kilos a side 1 x 5 reps, 1 x 6 reps. So damn heavy I was struggling to say in the seat.

R/H: 140-kilos x 4 x 3 reps.

DAMN DUDE!! What's your 1RM? what is your goal? WR?

Bare in mind my hand is as stiff as all hell... yeah sure. 155+ (the current record).

[mobsterone]

Tuesday
@ home gym
Rolling Thunder
Faffed about like last time. Tried chalk and dry hand - no good. Dry hand+breathing on it so it was a tiny bit moist - good
L/H: 135-kilos x 2+f, 2+f, 3 TnG
R/H: 140-kilos x 3, 3 and 4 reps

Wrist Roller
71.25-kilos x 2 x 10 reps, 1 x 12 reps

[mobsterone]

Wednesday
Shattered today - v lethargic.
Iso Press - facing into the machine
to 45-kilos a side x 8 r/p reps. Much harder to lock out facing in

Hammer DB Curls
to a sensible 45-kilos @ x 8 reps

T/Pu/D
stopped at the stack x 10 reps - no energy

Bwt still 19st 13lbs

[mobsterone]

Friday
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)

Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol

Lying L/Curl
to 15p x 2 x 8 reps

L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 reps

V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
282lbs bwt

[mobsterone]

Tuesday
All RT work done 'dry' handed as it were. WR with chalk. On RT I may stay at 140 RH for more volume as the little jump is doing that thing it does. Previously such work can find even a small jump silly hard.

RT
to
L/H: 136.25-kilos x 3 x F, dropped to 133.75-kilos x 3 and then 2 reps
R/H: 141.25-kilos x 3 r/p reps, 1, F, 1 reps and 1,1 and F

W/Roller
diff from the back and forth 'rolls' I've been doing. Al of these were full range up and down
80-kilos x 3 x 1 reps

[mobsterone]

Wednesday
Up crazy early but sensible o'clock at the gym

Lat Pulldown
to stack+7p x 8 reps

Close Grip Bench
to 140-kilos x 1 rep, 145-kilos x 2 x 1 reps

Pullover machine
stack x 8, 10 and 12 reps

[mobsterone]

Friday
V/Gripper
to
L/H: 6/7 x 3 x N
R/H: 7/7 x TnG, TnG, N

Monday
There's an endurance grip event in February and although I did thumb over not thumbless (as per rules) it was a fun if brutal test of grip (see below). Shot me in the foot for some lifts after ha ha

Thumb-over thick bar dead lifts
to 130-kilos x 10, 30 and 45-seconds.

Seated Iso Press - facing in
to 50-kilos a side x 5 r/p reps

Hammer d/b curls
to 50-kilos x 8 reps
Hard to hold onto after the thick bar work

1 arm thin rope p/downs (doubled it up and wrapped it around my hand and off we go)
to 5p x 8 reps

V/Gripper
shot lol

[mobsterone]

Tuesday
No RT work due to t/bar work yesterday. VG in lieu of not having any VG strength left yesterday lol

V/Gripper
to
L/H: 6/7 x 4 x N
R/H: 7/7 x 4 x N

W/Roller
81.25-kilos x 3 x 1 full reps

[mobsterone]

Wednesday
L/Press
to full x 8 H1, x8 H2, x 8 H3
H = hole where the pin goes in on the seat. So H3 is deeper / higher than H1

Lying L/Curl
I need to get better at this simply because I'm not that good at it yet. Slightly off, I think, due to deads Monday
to 13p x 8 reps

Seated L/Curl
to stack +5p x 8 reps

L/Ext
to stack +7p x 8 reps

[mobsterone]

Friday
V/Gripper+RB365N work
to
L/H: 6/6 x 2 x 1 reps, 6/7 x VVN VN VN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x 1/4" (good), RB365N x N, then 3 x 1 reps

Monday
Up at stupid o'clock

Seated Iso Press - reverse
to 45-kilos @ x 6 reps

Hammer DB Curls
to 55-kilos x 8 reps

TPD
to 14 and then 16p x 8 reps

Gripper work (inc VG and GHP9)
to
L/H: 6/6 x 2 x 1 reps, 6/7 x N, N, N, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x F, 7/7 x VVN, N, N

[mobsterone]

Tuesday
Double overhand thick bar deadlift - thumbless
to 130-kilos x 4 timed sets

Some difference to thumb over

[mobsterone]

Wednesday
Awful nights sleep - some viral thing.

Dumbbell bench
It's been years since I did these
to 50-kilos x 2 x 6 reps

s/s

Low cable rows
to stack + 8p x 2 x 8 reps

LPD
stack x 8 reps, stack+8p x 8 reps

[mobsterone]

Friday (yes xmas day)
Two hand pinch
to 102.7 kilos x 1, 2, 1, 2 reps
First time in many, many months

[mobsterone]

Monday
So my back, which has been aching for days, is still 'off' today. It was very much a case of 'see what we can do' and maybe some stretching before supper to loosen up I think.

P/Squat
To 100-kilos x feel... n stop.

L/Press
80-kilos x 10 reps, 200-kilos x 8 reps, 400-kilos x 6+4 reps. I especially noticed the inability to lock out in comfort here.

S/L/Curls
to stack x 8 reps. Less of an issue curling and moire getting straight legged into the damn machine.

L/Ext
As above. Zero issue for strength but locking out...
to stack x 8 reps

Grippers
to
L/H: 6/7 x 4 x VN (last one held in position)
R/H: RB365N x 1, VN, 1 then CoC 3.5 x N, N, VVN

[mobsterone]

Friday - New Years Day
Vulcan Gripper work
to
L/H: 6/7 x F, VVN, 1, VN, VN, VVN
R/H: 6/7 x 3 x 1 reps, 7/7 x 1, VVN, 1, 1 reps

[mobsterone]

Monday
Back as stiff as hell and fitness (from lack of walks in the hills)... what fitness?

CG Bench - volume session
to 100-kilos x 8, 10 and 11 reps

DOTBDL - holds
to 130-kilos x 4 x time

KB Swings
For back and condition
8, 10 and then 12kg bell x 1 minute each.

[mobsterone]

Tuesday
V/Gripper work
A bit down after yesterdays thick bar work

2HP - reps
to 102.7-kilos x 4 x 2 reps