mobsterone Posted October 29, 2021 Author Share Posted October 29, 2021 [B]Friday[/B] [U]Close Grip Bench Press[/U] to 155-kilos/341lbs x 4 x 1 reps (2 was easy) [U]Fence Post Lift[/U] Bought the Fence Post kit to see where I could go to. to set up +110-kilos x 3 x 1 reps Bwt: 324.5lbs 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted October 29, 2021 Share Posted October 29, 2021 40 minutes ago, mobsterone said: [B]Friday[/B] [U]Close Grip Bench Press[/U] to 155-kilos/341lbs x 4 x 1 reps (2 was easy) [U]Fence Post Lift[/U] Bought the Fence Post kit to see where I could go to. to set up +110-kilos x 3 x 1 reps Bwt: 324.5lbs Very impressive pulling on fence post Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 29, 2021 Author Share Posted October 29, 2021 1 hour ago, Kluv#0 said: Very impressive pulling on fence post When I first tried it I beat unofficially the world record. Currently it's 130kg. Target to aim for 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 2, 2021 Author Share Posted November 2, 2021 [B]Tuesday[/B] @ home gym. Feeling the arm pump - forearms 16.5-inches and right upper arm 20.25-inches [U]Seated Press[/U] to 102.5-kilos x 6 reps [U]Hammer DB Curls[/U] to 80-kilos x 5 reps @ [U]Skull Crushers[/U] to 69-kilos x 8 reps +9p x 16 reps TPD Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 4, 2021 Author Share Posted November 4, 2021 [B]Thursday[/B] Putting the work in. @ my home gym. Only issue (f**ked me on grippers) was I've either got a small skin tear or a splinter right in the crease of my left finger. Gonna root it or wrap it later. [U]Two Hand Pinch[/U] to 75.7-kilos x 8 reps [U]Vulcan Gripper[/U] All over the place due to finger [U]Fence Post Lift[/U] work time so to +100-kilos x 5 x 1 reps @ Bwt: 323.4lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 8, 2021 Author Share Posted November 8, 2021 [B]Friday[/B] @ Powerhouse [U]Close Grip Bench Press[/U] to 152.5-kilos x 5 reps s/s [U]Low Cable Row[/U] to stack +2 stacker plates x 16 Bwt: 23st 1lb [B]Monday[/B] @ Powerhouse [U]Power Squat Machine[/U] 470-kilos / 1036lbs x 4 reps (all time PB). I MIGHT be able to get 490-kilos on it [U]Leg Press[/U] to 610-kilos x 8 reps [U]Seated leg Curls[/U] to stack x 20 reps s/s [U]Leg Extensions[/U] to stack x 20 reps Bwt: 23st Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 9, 2021 Author Share Posted November 9, 2021 [B]Tuesday[/B] [U]Seated Press[/U] to 102.5-kilos x 7reps [U]Hammer DB Curls[/U] to 80-kilos x 6/6 reps HAF [U]Skull Crushers[/U] to 71.5-kilos x 4 reps HAF Bwt: 325lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 11, 2021 Author Share Posted November 11, 2021 [B]Thursday[/B] [U]Two Hand Pinch[/U] to 77.7-kilos x 8 reps [U]Vulcan Gripper[/U] to LH: 5/6 x F, N, 1 (perfect set), N, VN RH: I think I need to get back into the habit of better 'setting' of the gripper. I've not done gripper work in over a year. [U]Fence Post Lift[/U] to 100-kilos+set up x 4 sets (doubles RH and singles LH) Bwt: 324.5lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 12, 2021 Author Share Posted November 12, 2021 [B]Friday[/B] Guts playing me up (due to crazy leg session Monday). Slow session @ Powerhouse. [U]Close Grip Bench Press[/U] to 140-kilos x 1, 152.5-kilos x 2 x 1 and 155-kilos x 2 x 1 reps [U]Iso Lever Low Row[/U] Faffing about to get the top weight loaded (having to take 20kg plates off and put 25kg plates on) to 140-kilos x 6L and 7R reps Bwt: 324lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 15, 2021 Author Share Posted November 15, 2021 [B]Monday[/B] @ my gym. Back under the SSB. Lowered my hand position, took an anti-inflammatory (reducing the swelling on the pain point). Held back on a rep or two [U]SSB Hatfield Squat[/U] to 265-kilos x 4 reps [U]Leg Press[/U] Other sets with 4-inch pad to increase range of movement to 620-kilos (or so - couldn't be bothered adding it up 100%) x 8 reps [U]Leg Extensions[/U] to stack +12.5-kilos x 4 reps [U]Lying Leg Curl[/U] to 9p +3.75-kilos x 4 reps Bwt: 325lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 16, 2021 Author Share Posted November 16, 2021 [B]Tuesday[/B] @ my gym [U]Seated Press[/U] to 102.5-kilos x 8 reps [U]Hammer DB Curls[/U] to 80-kilos x 8 reps @ (one arm at a time) [U]Skull Crushers+TPD[/U] to 71.5-kilos x 5 reps + 16 reps @ 9p @ 1 hour-ish. Stuff to do in Evo podcast after Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 18, 2021 Author Share Posted November 18, 2021 [B]Thursday[/B] Spending more time than I wanna chasing stuff up. C'mon people!! @ my gym [U]Two Hand Pinch[/U] to 81.2-kilos x 8 reps [U]Vulcan Gripper[/U] to LH: 5/6 x VVN, 1, VVN, VN, 1 RH: tried 7/6 x F, 6/7 x VVN, N, VVN [U]Fence Post Work[/U] to 100-kilos x 1/2 and then 3 x 2 reps @ (rest pause style allowed me to get the reps with the left better than last time) Bwt: 321lbs (no boots on and stomach going down a bit - blood still an issue) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 19, 2021 Author Share Posted November 19, 2021 [B]Friday[/B] @ Powerhouse Gym. Took too much time (chatting with the crew) to begin with but got back on plan with the heavy sets. Key is to get the rest to work rate just so. [U]Close Grip Bench Press[/U] to 140kg x 1, 150kg x 1, 155kg x 3 x 1 reps [U]Lat Pulldown[/U] Used Mag bars 1/2 stack, 3/4 stack and full stack x 16 reps Bwt: 324lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 22, 2021 Author Share Posted November 22, 2021 [B]Monday[/B] [U]Lever Squat[/U] to 235kg x 6 reps (I only put a support belt on at 180kg and a proper belt on the max set) [U]Iso Lever Leg Press (1 at a time)[/U] to 140kg x 4 reps (HAF) [U]Leg Extensions[/U] stack + 13.75kg x 4 reps [U]Lying Leg Curls[/U] to 9p +3.75kg x 4 (ought to have been 5) Bwt: 324.9lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 23, 2021 Author Share Posted November 23, 2021 [B]Tuesday[/B] Cold as f**k in my home gym. Propane heater on but if I was a few feet away vapor coming from my mouth. Running late (my fault) - did an EVO podcast before and his the gym about 12ish [U]Seated Press[/U] to 105-kilos x 4 (more there) reps [U]Hammer DB Curls[/U] to 82.5-kilos x 4 reps [U]Skull Crushers + TPD[/U] to 71.5-kilos x 6 reps (not half as hard as they have been today) + 16 reps x 9 p TPD Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 25, 2021 Author Share Posted November 25, 2021 [B]Thursday[/B] Up early enough but chasing up parcels etc slowed me down a little @ My gym [U]Two Hand Pinch[/U] to 82.7-kilos x 8 reps [U]Vulcan Gripper[/U] Might need to go down one level, lock in the 'set' and use rubber bands added to the springs to take the step up [U]Fence Post Work[/U] to 101.25-kilos x 4 x 1 reps @ hand Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 26, 2021 Author Share Posted November 26, 2021 [B]Friday[/B] @ Powerhouse. About right tempo. Felt strong. [U]Close Grip Bench Press[/U] 120-kilos x 1, 140-kilos x 1, 150-kilos x 1 and 155-kilos x 2 x 1 reps [U]Mid Iso Lever Row[/U] to 100kg x 8 reps Bwt: 324lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 29, 2021 Author Share Posted November 29, 2021 [B]Monday[/B] @ Powerhouse Gym. If it's Monday it's legs... [U]Power Squat Machine[/U] I managed to fit 495-kilos or 1089lbs on. I had 500-kilos/1100lbs or half a metric ton in mind so... anyway. One rep. Next time I'll double or triple this [U]Leg Press[/U] 200-kilos (hole 1) x 8 reps, 400-kilos (hole 2) x 8 reps and 620-kilos/1364lbs (hole 3) x 8 reps. [U]Lying Leg Curls [/U] 1/2 stack x 25 reps, 3/4 stack x 25 reps and stack x 21 reps [U]Leg Extensions[/U] 1/2 stack x 25 reps, 3/4 stack x 25 reps and stack x 21 reps Bwt: 324lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 30, 2021 Author Share Posted November 30, 2021 [B]Tuesday[/B] Getting the rage on dealing with supposedly already dealt with parking fines. Urgh [U]Seated BB Press[/U] to 105-kilos x 5 kilos [U]Hammer DB Curls[/U] to 82.5-kilos x 5 reps @ [U]Skull Crushers + TPD[/U] to 71.5-kilos x 7 ugly reps + 9p x 16 reps Bwt: 321lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 2, 2021 Author Share Posted December 2, 2021 [B]Thursday[/B] Trained @ my gym. Cold as f**k in the gym so propane heater on. I felt it all came together a bit better today. [U]Two Hand Pinch[/U] 27.7-kilos x 8 reps, 57.7-kilos x 8 reps, 83.95-kilos x 8 reps. Will drop down and or change the sets and reps at 90 or so kilos x 8 reps [U]Vulcan Gripper[/U] BH: 1/1 x 8 reps @, 3/3 x 8 reps @, 5/5 x 1 rep @ LH: 5/5+B x 4 x 1 reps RH: 6/6+B x 4 x 1TNG reps Dropped down 1 level and added a single rubber band [U]Fence Post Lift[/U] 50-kilos x 3 reps @, 75-kilos x 3 reps @, 101.25-kilos x 3 x LH1* and RH2 reps * very nearly 2 reps on the last set Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 3, 2021 Author Share Posted December 3, 2021 [B]Friday[/B] Trained at Powerhouse [U]Close Grip Bench Press[/U] to 120kg x 1, 140kg x 1, 155kg x 1, 157.5kg x 2 x 1 and 160kg/352lbs x 1 rep (onward to 170 again) s/s [U]Pullover Machine[/U] 1/2 stack x 15 reps, 3/4 stack x 15 reps and stack x 15 reps Bwt: 321lbs Quote Link to comment Share on other sites More sharing options...
slazbob Posted December 4, 2021 Share Posted December 4, 2021 Going through YouTube last night and had forgot you went for the 3.5 certification, Steve. any plans on going after that again in the future? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 6, 2021 Author Share Posted December 6, 2021 On 12/4/2021 at 4:55 PM, slazbob said: Going through YouTube last night and had forgot you went for the 3.5 certification, Steve. any plans on going after that again in the future? Now you've mentioned it... I might see where I am on the one I have when I'm hitting a level up on the Vulcan. The last time I tested it (around the first session on grippers in ages) I did an BBE [B]Monday[/B] So it's gotta be leg day right.... Took me a while to get going cos it's cold first thing and my bed is soooo warm lol. One small change is I've added Organic vinegar (with the 'mother'). Nasty but good. [U]SSB Hatfield Squats[/U] to 265-kilos x 5 reps (HAF) [U]Leg Press[/U] to 625-kilos x 8 reps [U]Leg Extensions[/U] to stack + 13.75-kilos x 5 reps (hvy) [U]Lying Leg Curls[/U] to 9p + 3.75-kilos x 5 reps (more there) Good sweat by the end Bwt: 319.4lbs 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 7, 2021 Author Share Posted December 7, 2021 [B]Tuesday[/B] The weather here is awful. It completely tore up my umbrella on my pre-workout steps [U]Seated Press[/U] to 105-kilos x 6 reps (HVY) [U]Hammer DB Curls[/U] to 82.5-kilos x 6 reps @ HAF [U]Skull Crushers + TPD[/U] to 71.5-kilos x 8 reps (HAF) + 9p x 16 reps (pumped) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 9, 2021 Author Share Posted December 9, 2021 [B]Thursday[/B] Slow start [U]Two Hand Pinch[/U] Screwed up my calculations so it was heavier than intended. Should have been 85.2-kilos to 86.45-kilos x 8 reps [U]Vulcan Gripper[/U] Off on my RH set (?? due to going up on pinch??) to LH: 5/5+B x 1, VVN, VVN, 1, 1, VVN RH: 6/6+B x 1, F, F - switched to grippers CoC3 x 1, other CoC3 x 1, BBE x VVN and 2 x 1 reps [U]Fence Post Lift[/U] to 101.25-kilos x 2/2, 1/2, 2/2 and 2/2 reps Quote Link to comment Share on other sites More sharing options...
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