Mobster's Wrist Roller Work

[mobsterone]

[b]Friday[/b]
Trained with Chris (to 70kg) and Ken (5 sets of 3 x 112.5kg). I was seeing where I am now (post the 195kg effort last week) with a view to seeing where I'd start from on the next training cycle. I also road tested elbow wraps. I ended up on a much bigger number than expected. My right shoulder does feel sore (during and after)

[u]Close Grip Bench Press[/u]
to 120kg x 1, 145kg x 3, 150kg x 3, 155kg (mis-load by the guys), 160kg x3 and 165kg x 3. Felt good(ish) so 170kg x 1, 175kg x 1, 180kg x 1 and stopped at 185kg x 1 (not supposed to be able to do this at this point)

s/s

[u]LPD/Low Cable Row[/u]
(LPD only cos I was waiting for the other machine)
LPD 1/2 stack x 12 reps LCR 1/2 stack x 12, stack x 12 reps 

Bwt: nearly 334lbs

[mobsterone]

[b]Monday[/b]
Had a big Power Squat Machine number in my head so...
[u]Power Squat Machine[/u]
205kg x 8, 405kg x 6, 605kg x 4

[u]Leg Press[/u]
232kg x 8, 432kg x 8 and 732kg x 4 (hard lol - quads lighting up)

[u]Lying Leg Curls[/u]
hams felt it again
4p x 8, 6p x 8

[u]Leg Extensions[/u]
1/2 stack x 8, stack +18.75kg x 4

Bwt: 332lbs 

[John Knowlton]

Big numbers killer leg day

[mobsterone]

23 hours ago, John Knowlton said:

Big numbers killer leg day

It was

[b]Tuesday[/b]
[u]Seated Press[/u]
to 105kg x 4 reps (retrying Cerebus triple ply sleeves)

[u]Saxon Bar Work[/u]
to 105kg/231lbs x 5 x 2 (all bar one set were hands off between reps)

Bwt: 332lbs

[mobsterone]

[b]Thursday[/b]
Lots to do today (family stuff, shopping and podcast right after everything else) so... also hit up two gym buddies (one for grip and the other on the power squat /squat thrust machine). Week 2 of my alternate arm workout. About 1hr total

[u]Alt Dumbbell Curls (all standing today)[/u]
10kg @ x 15 reps, 25kg x 9 reps, 27.5kg x 9 reps

s/s

[u]TPD on LPD[/u]
7p x 15 reps, 13p x 8 reps and 17p (eqv to 102kg/224+lbs) x 8 reps (tough)

[u]Standing Barbell Wrist Curl (a la Shaun Clarida)[/u]
20kg bar x 20 reps, 30kg/66lbs x 12 reps, 45kg/99lbs x 12 reps, 60kg/132lbs x 12 reps so added an extra set 65kg/143lbs x 8 reps
Bar is held in front with me bent over a little (stops the bar touching the body) and curled back to contraction

Bwt: finally started to drop a little @ 329lbs

[mobsterone]

[b]Friday[/b]
@Powerhouse with Chris and Ken. Solid 1 hour bench session
[u]Close Grip Bench Press[/u]
to 145kg/319lbs x 4 x 3 and 1 x 8 (nice) reps d/s to 60kg/132lbs x 30 reps
s/s

[u]Lat Pulldowns[/u]
to 20p (eqv to 120kg) x 15 reps

Bwt: 327lbs (feel better at this bwt already)

[John Knowlton]

Nice Friday workout 

[mobsterone]

[b]Monday[/b]
Bit of a faff with Kirk D as when he want for a PB we couldn't rerack it after and the poor sod had to wriggle out from under 360kg lol

[u]Lever Squat[/u]
Decide yesterday to go balls out. Worked to a single with 380kg/836lbs

[u]Iso Leg Press[/u]
to old PB of 160kg x 8 reps @

[u]Lying Leg Curls[/u]
to 7p x 8 reps

[u]Leg Extensions[/u]
to stack +18.75kg x 5 reps

Bwt: 330lbs

[Cannon]

17 minutes ago, mobsterone said:

Bit of a faff with Kirk D as when he want for a PB we couldn't rerack it after and the poor sod had to wriggle out from under 360kg lol

 

[mobsterone]

36 minutes ago, Cannon said:

 

There's a photo of the lever arm all the way down if not of Kirk wriggling from under the weights lol

[mobsterone]

[b]Tuesday[/b]
[u]Seated BB Press[/u]
to 105kg x 5 reps

[u]Saxon Bar Work[/u]
to 105kg x 2 h/off reps, 3 h/off reps, 3 h/off reps then 2 x 3 hands on non/stop reps
I'll either do 5 x 3 next week or up the weight a little. PB again in 2 weeks or so (117.5kg target)  

Bwt: 328+lbs

[John Knowlton]

nice work on the Saxon bar

[mobsterone]

[b]Thursday[/b]
[u]Alternate Dumbbell Curl[/u]
10kg x 12 reps, 20kg x 10 reps, 27.5kg x 12 reps

[u]Tricep Pressdowns (cambered bar)[/u]
7p x 15 reps, 13p x 10 reps, 17p x 9 reps (hvy) followed by pump set on MA machine x 20 reps with V bart 

[u]Standing BB Wrist Curls[/u]
bar x 20 reps, 30kg x 12 reps, 45kg x 12 reps, 70kg x 12 reps, 80kg x 8 reps
Taped r/forearm Tuesday at a fraction under 17-inches and a member mentioned they looked big today

Bwt: 328lbs

[mobsterone]

[b]Friday[/b]
[u]Close Grip Bench Press[/u]
to 147.5kg x 5 x 3 reps

[u]Iso Mid Row[/u]
to 80kg x 8 reps @ (bit slower than when I've gone heavier)

[u]Saxon Bar[/u]
Mistake to try as a result of wrist curls yesterday

Bwt: 330lbs

[mobsterone]

[b]Monday[/b]
@ my gym with Kirk

[u]Hatfield Squat[/u]
to 280kg x 4 (more there)

[u]Leg Press[/u]
to 732kg x 5 reps (HAF)

[u]Lying Leg Curls[/u]
to 7p x 8 reps

[u]Leg Extensions[/u]
1st set only (too much chatting lol)

Bwt: 329lbs

[mobsterone]

[b]Tuesday[/b]
[u]Seated BB  Press[/u]
to 105kg x 6 reps

[u]Saxon Bar Work[/u]
to 105kg x 5 x 3 reps (most reps hands off)

Bwt: 328lbs

[mobsterone]

[b]Thursday[/b]
[u]Alt Dumbbell Curls[/u]
to 27.5kg/60lbs x 11 reps @

[u]Tricep Pressdowns on LPD[/u]
to 17p /102.5kg/225lbs x 10 reps

[u]Pump set on MA machine[/u]
stack x 20 reps

[u]Standing BB Wrist Curls[/u]
to 80kg/176lbs x 9 reps. I also tried 100kg just cos x 2 poor reps

Bwt: 328lbs

[John Knowlton]

Great workout 

have a good day 

[mobsterone]

[b]Friday[/b]
Had a coughing fit just as I was about to walk down to the gym and spewed (just a little but WTF). @ Powerhouse. No Ken (tired). So Chris for a crew member and spotted Kirk on his bench to 155kg

[u]Pullover Machine [/u]
to stack x 12 reps

[u]Close Grip Bench Press[/u]
to 150kg x 5 x 3 reps. I paused all 3 reps on the last set

[u]3 x 3-inch Saxon Bar Curls[/u]
Just for fun. Even the bar along (12.5kg/25lbs) was 'fun' lol. 
to 27kg x 10 reps (book says 37 but I think that's wrong)

Bwt: 326.5lbs

[John Knowlton]

Way to purge.

killer work on the Saxon bar

[mobsterone]

[b]Monday[/b]
Killa session with Kirk @ my gym. The Power Squat effort was HEAVY. As in I was worried about my boots coming off the edge of the foot plate (I even managed to fall off warming up with 205kg)

[u]Power Squat Machine[/u]
to 630kg x 4 reps (PB)

[u]Leg Press[/u]
to 732kg x 6 (HAF) reps

[u]Lying Leg Curls[/u]
to 8p x 8 reps

[John Knowlton]

WARM UP WITH 205KG , that's killer, what is your max squat?

[mobsterone]

19 minutes ago, John Knowlton said:

WARM UP WITH 205KG , that's killer, what is your max squat?

No idea. I no longer can get both arms onto a standard bar. Hence one reason for using the safety bar etc. At a guess... 500-550. For example one oft cited suggestion is the leg press should be 3x your squat. So circa 500lbs+ (as I rep 3x that much on the leg press). On the Hatfield, where arms can assist, I'm looking at doing 365kg/800lbs soon (old PB is 340kg x 1). 

Edited November 27, 2023 by mobsterone

[mobsterone]

Tuesday
Feeling the effects of yesterdays monster session. Kirk messaged me about it too lol
Seated Barbell Press
to 107.5kg/236.5lbs x F (poor set up) then x 4 reps

Saxon Bar work
Singles today. Doubles next time and triples the time after
Usual warm ups. To 107.5kg/236.5lbs x 6 x 1 reps

Bwt: 327.8lbs

[John Knowlton]

WOW That's massive weight on the Saxon bar.