Mobster's Wrist Roller Work

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[B]Friday[/B]
@ Powerhouse. Trained with one my covid crew buddies - Shay. He's a good bencher and presser. Today he worked to a raw 180kg/398lbs x 3 reps, 190kg/418lbs x 1, then sleeves on for 200kg/440lbs x 1 and finally 205kg/451lbs x 1 rep

[U]Close Grip Bench Press[/U]
Usual warm ups to 120kg x 1, 140kg x 1, 150kg x 1, 155kg x 1 and 160kg x 2 x 1 rep

s/s (warm up sets of bench only and done before Shay arrived)

[U]Lat Pulldowns - small V Mag handle[/U]
1/2 stack x 20 reps, 3/4 stack x 18 reps, stack x 17 reps

Bwt: 23st/322lbs/146kg+

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[B]Monday[/B]
Lots of carbs last night = strong and full (325lbs) this morning

[U]Lever Squat[/U]
Might get a drill to this and see if I can't get a higher starting fixing point sorted. It's 'ass to the grass' getting under the lifting arm
to 240-kilos (couldn't be assed setting 235 up) x 5 reps

[U]Iso Lateral Leg Press[/U]
1 at a time x 140-kilos x 5 reps

[U]Leg Extensions[/U]
to stack +13.75-kilos x 6 reps (HVY)

[U]Lying Leg Curls[/U]
to 10p x 4 reps (E)

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[B]Tuesday[/B]
Steam coming out of my ears after words with the GF

[U]Seated Press[/U]
to 105-kilos x 7 reps

[U]Hammer DB Curls[/U]
to 82.5-kilos x 7 reps

[U]Skull Crushers + TPD[/U]
to 74-kilos x 4 reps + 9p x 16 reps Pressdowns

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[B]Thursday[/B]
[U]Two Hand Pinch[/U]
to 87.65kg x 5 (I mis-loaded by 2.5kg and still got 3 reps before I dropped it to the target weight lol)

[U]Gripper Work[/U]
VG: 1/1 x 8 reps @, 3/3 x 8 reps @, 5/5 x 1 rep @
LH: 5/5+B x VVN, VVN then 4 x 1 reps (better work on the 'set')
RH: BBE x 6 x 1 reps

[U]Fence Post Work[/U]
to 101.35-kilos x 3 x 2 reps BH then 2 reps RH only

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[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
to 160kg/352 x 2 x 1 and one where the fella spotting might have jumped in to early
 
[U]Mid Iso Row[/U]
to 105-kilos a side (1 at a time) x 6 reps (used a band to hold the weights on

Bwt: 325lbs

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[B]Monday[/B]
[U]Power Squat Machine[/U]
to 480-kilos x 4 reps (PB)

[U]Leg Press[/U]
to 630-kilos x 8 reps (heavy from hole 3 seat position)

[U]Leg Extensions[/U]
to stack x 22 reps

[U]Seated Leg Curls[/U]
to stack x 22 reps

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[B]Tuesday[/B]
Super late start. I usually train around 1030 or so. Today, after a longer than normal pre and post show + podcast, a late lunch etc it ended up being a 4.30pm start lol

[U]Seated Press[/U]
to 110-kilos x 4 reps (too lazy to do 105kg x 8 or set up 107.5kg)

[U]Hammer DB Curls[/U]
to 82.5kg x 8 reps @ (all warm ups were 20 reps!)

[U]Skull Crushers + TPD[/U]
to 74kg x 5 reps + 9p x 16 reps (warm ups x 12 reps)

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[B]Thursday[/B]
Grip time
[U]Two Hand Pinch[/U]
to 87.95kg or so x 8 reps (tough on last 2)

[U]Gripper Work[/U]
Usual warm ups then
LH: 5/5+B x TnG then 5 x 1 reps
R/H: to GoG 300 (black) x 5 x 1 reps. Possibly a Warren Tetting BBSE next time

[U]Fence Post Work[/U]
to 102.5-kilos x 4 x 1 reps @ hand

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[B]Friday/Xmas Eve[/B]
[U]Close Grip Bench Press[/U]
to 160kg/352lbs x 3 x 1 reps (solo)

[U]Low Cable Rows[/U]
to stack x 20 reps

Bwt: 325lbs

Merry Christmas to my log followers

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[B]Monday[/B]
@ my gym
[U]Hatfield Squat[/U]
to 265-kilos x 6 reps

[U]Leg Press[/U]
to 640-kilos x 6 reps (felt this, like the last time in my quads)

[U][/U]Leg Extensions
to stack + 13.75-kilos x 7 reps

[U]Lying Leg Curls[/U]
to 10p x 6 reps

Bwt: 324lbs

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[B]Tuesday[/B]
[U]Seated Press[/U]
to 110-kilos x 5 hvy reps

[U]Hammer DB Curls[/U]
to 83.75-kilos x 4 reps

[U]EZ Skull Crushers + TPD[/U]
to 74-kilos x 5 hvy reps

Bwt: 324lbs

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[B]Thursday[/B]
Grip session at my gym.
[U]Two Hand Pinch[/U]
to 90.2-kilos x 5+3 r/p reps (re-chalked and went at it asap - will do 8 n/s reps next time)

[U]Grippers[/U]
to 
LH: 5/5 on VG x VVN then 5 x 1 reps
RH: GoG 300 x VVN then 4 x 1 reps solid

[U]Fence Post Lift[/U]
to 102.5-kilos x 4 x 1 (didn't check my log... but could have done more)

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[B]Friday[/B]
Sticky back today. Even dreaming of sleep while asleep lol. Once I got up it was on!
[U]Close Grip Bench Press[/U]
to 162.5-kilos/357.44lbs x 1 (2 x 1 next time)

[U]Iso Lever Low Row[/U]
to 140-kilos an arm. 6 reps RH and 5 reps LH

Bwt: 23st/322lbs

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[B]Monday[/B]
Trying out new set up for height on the lever squat and lifting shoes (need breaking in)@ my gym
[U]Lever Squat[/U]
to 240-kilos x 6 reps

[U]Iso Leg Press[/U]
to 140-kilos x 6 reps
 
[U]Leg Extensions[/U]
to stack + 13.75-kilos x 8 reps

[U]Lying Leg Curls[/U]
to 10p x 6 hvy rep

Bwt: 322.5lbs

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[B]Tuesday[/B]
[U]Seated Press[/U]
to 110-kilos x 6 reps

[U]Hammer DB Curls[/U]
18.5lbs x 20 reps, 47lbs x 20 reps, 86lbs x 17 reps @ then 83.75-kilos x 5 reps

[U]Skull Crushers + TPD[/U]
to 74-kilos x 7 HAF reps + 9p x 16 reps

Good arm pump.

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[B]Thursday[/B]
@ my home gym. Little late starting.
[U]Two Hand Pinch
[/U]to 90.2-kilos x 8 NS reps (up the weight next time)

[U]Gripper Work[/U]
Usual warm ups
LH: to 5/5 x F, F then set went better so 1, +B x 3 x 1 and finally +2B x N
RH: stepped up from GoG300 to RB260 x 3 x 1 reps. I tried a RB300 x F (maybe GHP8 or GHP9 next time)

[U]Fence Post Lift[/U]
to 102.5-kilos x 2 x 2 reps @ (3 x 2 next time)

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[B]Friday[/B]
@ Powerhouse Gym. Lots of chewing the fat with the other members before, during and after (New Year and all that). 

[U]Close Grip Bench Press[/U]
to 162.5-kilos x 2 x 1 reps (2nd one easy... someone had put the weights away between attempts lol)

s/s

[U]Pullover Machine[/U]
1/2 stack x 25 reps, 3/4 stack x 25 reps, whole stack x 12 reps... then the cam fractured (it's a cast item). Ha!! 

Bwt: 322lbs

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[B]Monday[/B]
@ Powerhouse. Usual grand BS with the boys lol. Took my time cos I was hanging a bit from a hellish trail walk yesterday
[U]Power Squat Machine[/U]
150-kilos x 8 reps, 300-kilos x 8 reps, 480-kilos x 4 reps (upped footplate to H4 so I could rack it more myself)

[U]Leg Press[/U]
200-kilos x 8 reps, 400-kilos x 8 reps (both H3), 640-kilos x 8 reps
 
[U]Leg Extensions[/U]
1/2 stack x 25 reps, 3/4 stack x 25 reps, stack x 25 reps

[U]Seated Leg Curls
[/U]1/2 stack x 25 reps, 3/4 stack x 25 reps, stack x 25 reps

Bwt: 325lbs

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[B]Tuesday[/B]
@ my gym
[U]Seated Press[/U]
died a death on the top set. Like 1 rep at 110kg and stopped. As per the ass whipping walk and then leg workout from hell yesterday may have knackered me. The rest was ok

[U]Hammer DB Curls[/U]
to 83.75-kilos x 6 reps each (HAF as always)

[U]Skull Crushers + TPD[/U]
to 74-kilos x 8 reps + 16 reps x 9p TPD (right arm, semi pumped, taped at 20.5-inches)

Bwt: 327lbs

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[B]Thursday[/B]
[U]Two Hand Pinch[/U]
to 90.7-kilos x 6 reps (8 next time)

[U]Gripper Work[/U]
to
LH: to 5/5+2B x 1, N, F, VN, VN
RH: to GHP8 x N, N, N, N, VN

[U]Fence Post Lift[/U]
to 102.5-kilos x 2/3 and 3/3 reps

Bwt: 328lbs

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[B]Friday[/B]
@ Powerhouse Gym

[U]Close Grip Bench Press[/U]
to 150-kilos x 1, 160-kilos x 1` and 165-kilos x 1 (spot touched it just at the top... grrr)

s/s

[U]One Arm Dumbbell Row[/U]
40-kilos x 15 reps @, 70-kilos x 15 reps and 90-kilos x 12 reps 
Bwt: 328.5lbs (feeling the BP at this when I'm bending over etc). 

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[B]Monday[/B]
And... thank f**k that's done. Took forever to get started. Also had to go check for leaks due to a over night frost + did a early steps session before. Sh*t was heavy

[U]SSB Hatfield Squats[/U]
to 265-kilos x 7 reps

[U]Leg Press[/U]
to 650-kilos x 4 reps (on 4-inch pad - felt the effort in my upper outer quads)

[U]Leg Extensions[/U]
to stack +15-kilos x 4 reps

[U]Lying Leg Curls[/U]
to 10p x 7 reps

Bwt: 328lbs Felt all of that today. Right upper arm 20.25-inch with no pump (20.5 with??) Right upper thigh 31-inches (over tight tracky bottoms)

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[B]Tuesday[/B]
[U]Seated Press[/U]
60-kilos x 8 reps, 80-kilos x 6 reps (held off doing 8 to see if it helped), 110-kilos x 4 reps

[U]Hammer DB Curls[/U]
18.5lbs x 20 reps, 47lbs x 20 reps, 86lbs x 19 reps, 83.75-kilos x 7 reps @

[U]Skull Crushers + TPD[/U]
29-kilos x 12 reps, 49-kilos x 12 reps, 76.5-kilos x 4 reps + 9p x 16 reps

Bwt: 328lbs

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[B]Wednesday[/B]
Not a training day for me but the GF is busy today so I did Thursday's session today. But... we went on a road trip with a buddy and his GF. So we did strongman style training as well at Celtic Strength & Fitness. 

[U]Farmers Walk[/U]
to 105kg/231lbs a hand x 25m

[U]Car Frame Deadlift[/U]
picked up a small car (about 500lbs in my hands) 2 x 1 and then a hold for time

[U]Thick Bar Deadlift[/U]
I worked to 180kg thumbless grip then did 190 and this 200kg/440lbs with the thumb over. All double over hand grip. I haven't done ANY deadlifts since late last spring

[U]Fence Post Lift[/U]
to 3 reps 102.5-kilos then singles to 107.5-kilos

My buddy flipped over a 350kg tire 

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[B]Friday[/B]
Up at very stupid o'clock so I was in Powerhouse by 6.40am.
[U]Close Grip Bench Press[/U]
to 165-kilos x 2 x 1 reps (170 soon)

[U]Low Cable Rows[/U]
1/2 stack x 20 reps, 3/4 stack x 20 reps, stack x 15 reps

Bwt: 328+lbs