mobsterone Posted August 24, 2012 Author Share Posted August 24, 2012 Friday Vulcan Gripper and gripper holds for time as per to L/H: 6/5 x 2 x 1 rep then timed holds with an RB260+300 R/H: 6/7 x 2 x 1 rep then timed holds as above 2HP (two hand pinch) to 92.7-kilos x 3 x 3 reps (2nd set rest pause). First set r/p and the rest non-stop style. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 25, 2012 Author Share Posted August 25, 2012 Saturday Every morning this week my back has to be forced into position (hips under spine) before I can stop holding it like a pregnant women and moaning about my age. I then go to the gym and abuse it. as you do. No deadlifts with thick bar today as I suspect that will have been a touch too much. Treated myself to a little rib eye on the way back and more4 shopping coming later. CG Bench to 1217.5-kilos x 2 x 3 reps LPD to 19p x 10 reps Inch dumbbell to x 2 reps LH and 4 reps RH Low Rows to stack (20p) x 12 reps F/W/Curls to 45-kilos x R4+2 and L5+1 and both d/s to 27.5-kilos x 7L and 8R NB: most of the cable machines are double ratio so top weight, which I am at or near to on some movements, isn't as impressive as it seems. They also have cages on them so IO can't add weight to the stacks. Quote Link to comment Share on other sites More sharing options...
Geralt Posted August 25, 2012 Share Posted August 25, 2012 CG Bench to 1217.5-kilos x 2 x 3 reps Please tell me which supplements you use 1 Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted August 25, 2012 Share Posted August 25, 2012 Strong bench haha Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 27, 2012 Author Share Posted August 27, 2012 Sunday Nada. Monday Bank Hol?? So what. Power Squat to 225-kilos x 8 reps Leg Press to 560-klilos x 10+ reps - last few lower than supports Leg Ext to stack x 15 reps Seated Leg Curl to 17p x 8 hard reps Frame Holds I added mat to elevate me more. I may drop down to hole 11 (from 12) next time. May need new belt as my current one was getting knackered. 3 sets for time with 280-kilos Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 28, 2012 Author Share Posted August 28, 2012 Tuesday Argued with British Gas, unwrapped 325kg of Bodypower plates (nice deep hubs), brought sink for kitchen and did Sledgehammer work Sledgehammer deadlift with LGC v-bar B/H: usual warm ups L/H: R/H: Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 29, 2012 Author Share Posted August 29, 2012 Wednesday Seated press in rack to 95-kilos x 6 toughish reps H/D/B/Curls to 40kg @ x 6 loose reps, d/s 12.5-kilos x 15 reps s/s TPD to 14p x 8 tough tough reps, d/s 8p x 8 reps Fat handled dumbbell work Inch, then 80-kilos and 90-kilos with fat gripz handle Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 30, 2012 Author Share Posted August 30, 2012 Thursday Busy (waiting) and tired (yesterdays workout) Timed gripper holds 2HP to 92.7kg x 1, 3 and 3 RP reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 31, 2012 Author Share Posted August 31, 2012 Friday CG Bench Press to 130-kilos x 3 reps, then 4 reps pump set of 90-kilos x 10 reps s/s Iso-lever row to 90-kilos x 8 reps Low Row to stack + two added stack weights (5kg each??) x 15 reps W/Roller Flexors: to 65-kilos x 3 reps Extensors: 35-kilos x 3 x 3 reps Pumped and in pain cos it's brutal! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 1, 2012 Author Share Posted September 1, 2012 Saturday Sledge Hammer deadlifts worked to 4 sets of 3 reps - same weight as last time Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 2, 2012 Author Share Posted September 2, 2012 Sunday Stew K down for some work here with Jack. I'd been to the gym Leg Power Squat machine to 230-kilos x 8 reps Leg Press to 580-kilos x 8 reps Leg Curls to 17p x 9 reps Leg ext to stack x 16 reps Frame hold to 285-kilos (1 hole lower) x 3 timed sets Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 3, 2012 Author Share Posted September 3, 2012 Stew K and Jack on site day 2. Scrap merchant has cleared a few bits for me. In the mean time... Monday Gripper holds for time Usual 2HP to 94.7-kilos x 3 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 4, 2012 Author Share Posted September 4, 2012 Forgot to mention I picked up the Millennium for visiting scrap merchant (no lads it's not for sale ha ha) Tuesday S+A Seated press in rack to 100-kilos x 6 reps H/D/B/Curls TPD Fat handled dumbbell deadlifts to 90-kilos x 3 rp reps each. Puffing / dizzy as per. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 5, 2012 Author Share Posted September 5, 2012 Wednesday Grip trained in the am. Re-delivery of adjustable thick bar and new Vulcan arrived today so played about with the VG and did adjustable after sledgehammer work. Sledgehammer deadlift Worked to a 1/4-kilo more per hand x 3 x 3 reps Adjustable thick bar worked to an attempt at 120-kilos (approx) plus handle. Found getting my middle finger beneath the underside of the handle I opted for tight (1 down from thickest - not measured yet maybe 60mm). Not quite at w/r level today (155kg). New Vulcan Needs seasoning. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 6, 2012 Author Share Posted September 6, 2012 Thursday Chest n back CG Bench Press - done in rack to 140-kilos x 1, 2 and 2 dropped to 100-kilos x8 and dropped again to 60-kilos x 11 reps = pumped LPD with v handle to stack x DB Rows to 80-kilos x 8 reps @ Adj thick bar At this point Lisa arrived, sometime toned figure competitor (Nabba Wales 2010 3rd place) and occasional powerlifter. Coached on bench, pulldowns, rotator cuff and tricep work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 7, 2012 Author Share Posted September 7, 2012 (edited) Friday Gripper for time Started out with new Vulcan (V2) + black spring. Damn it needs seasoning. The handles are super slidy which made a HUGE difference. Then the work on holds for time, a la the Silver Bullet challenge, were way off with only 1 effort being half decent. Not a happy bunny. It also pumped my hands a tad. 2HP worked to 96.7-kilos and did 1 double and then a bunch of singles. It got a little better as I was still pissed off with myself from the grippers. Slight fraying of skin at the base of my thumbs as of old. Edited September 7, 2012 by mobsterone Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 8, 2012 Author Share Posted September 8, 2012 Saturday Power squat to 240-kilos x 8 reps Leg Press to 600-kilos (most of safeties a few at the end below) x 11 reps Leg Ext to stack x 17 rp reps Leg Curls to 18p x 8 reps Frame holds for time usual x 3 sets (H11+2 mats) and first sets poor pickup but carried on anyway. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 10, 2012 Author Share Posted September 10, 2012 Monday Struggled big time due to a lack of sleep. Seated press in rack to 105kg x 2 poor reps, 100kg x F. Too much too soon Hammer db curls to 42.5kg x 6 loose reps - 17.5kg x 10 reps s/s TPD to 14p+5kg x 2 x 6 reps - 8p x 10 reps Adj thick handle Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 11, 2012 Author Share Posted September 11, 2012 Tuesday Sledge hammer deadlifts Vulcan Gripper (V2) Took the shine of off of the gloss painted handles with some wet-n-dry. Made a little difference. Strength only day (holds next time) B/H: 1/1 x 8 reps ws, 2/2 x 3 reps ws, 3/3 x 3 reps, 4/4 x 1 rep L/H: 5/5 x N, 1, F, TnG, TnG R/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x VVN, N, 6/5 x 1 hard rep Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 12, 2012 Author Share Posted September 12, 2012 Wednesday Need to eat another meal or drink another shake every day. Annoyingly although strength is going forward I have dropped a pound or two. Grr CG Bench Press Faffed around loads. I got better as timer went on because I dropped the safety bars to a lower position and got the bar to my chest and not hitting the bars as per the first couple of efforts to 140-kilos x 3 reps (damned hard), 2, 2, 2 then d/s 100-kilos x 10 reps, 60-kilos x 15 reps s/s heavy sets with Iso Lever Row to 95-kilos a side x 8 reps @ LPD to stack+ 5kg plate x 8 reps Adj T/Bar Training this often at the mo to get my close to my 1RM asap. It'll drop off as I get close to some decent numbers. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 13, 2012 Author Share Posted September 13, 2012 Thursday am: Coached Lisa on bench pm: Gripper holds for time preceded by VG 2HP Tried 102.7 and was not yet ready, dropped a teeny bit for doubles and triples Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 14, 2012 Author Share Posted September 14, 2012 Friday Leg Power squat machine to 250-kilos x 8 reps Leg Press to 620-kilos x 8+ reps (one rep a little deeper than expected ha ha) Leg Ext to stack x 18 reps s/s Leg Curl to 18 x 9 reps Frame holds 285-kllos x 3 always hard sets Lost a few more lbs bwt Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 16, 2012 Author Share Posted September 16, 2012 Saturday Fit only for as coffin yesterday. It was a real effort to do anything. Lemsip, Penicillin and bed and zero training mean I was able to 'rise again', like Dracula, around lunchtime. Today, Sunday, it's more a sweaty thing so hopeful as 24-48hr viral thing. Sunday I was at the desk early and as warm as you like in spite of it always being cold down here. Mind you I was well covered up and, at that point, still wearing yesterdays kit (yes I was that rough then). More Lemsip and a wash n brush up and I was ready to sweat out some more germs at the gym. Seated press in rack to 105-kilos x 4 reps HDB Curls to 30-kilos (did not go to last heavy set as per) - 15-kilos x 12 reps TPD to 14p +1/2 plate x 3 x 5 reps Adj T/Handle Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 17, 2012 Author Share Posted September 17, 2012 Monday SHDL Bloody hard as per 2HP - volume to 82.7kg x 3, 4, 5 reps. Skin still torn in between went out with big hammer and knocked out wall with builder and 22lb hammer Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 18, 2012 Author Share Posted September 18, 2012 Tuesday CG Bench Struggled. The effects of the weekend viral thing sapped me throughout and it showed here the most. DB Rows 60,70 and 80-kilos x 8 reps LPD 9p x 10 reps, 18p x 10 reps, stack+1/2p x 10 reps Adj T/Handle Coming along well. Used less chalk just swiped my fingers on a towel between reps Quote Link to comment Share on other sites More sharing options...
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