Mobster's Wrist Roller Work

[mobsterone]

Tuesday
Hands felt good even though it's still cold in my home gym. Max day today instead of volume - the difference might be because my hands have been rested. Anyway...
V/Gripper
to
L/H: 6/6 x VN, 1/2", N
R/H: 6/7 x VVN, N,
NB: need better rubber bands to add to the 'ears' so as to add resistance. The ones I double up break at full stretch. Or more bands lol

2HP
to +77.5-kilos (as before) x 1, 2, 1, 2, 2 reps (8 total)

[mobsterone]

Wednesday
Walked to docs, gym and asda in rain = soaked through.

Iso Bench
to 62.5-kilos a side x 3 x 6 reps

s/s

Iso P/downs
to 80-kilos a side x 3 x 6 reps

Iso Row
to 100-kilos x 6 reps

[mobsterone]

Thursday
V/Gripper - slight vol day
to
L/H: 5/6 x VN, VVN, VVN, VVN, VVN, VN, 1, N
R/H: 6/6 x 8 x 1 reps

2HP
to +78-kilos x 1, 1, F, 1, 1 reps (4)

[mobsterone]

Friday
Power Squat Machine
to 305-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Seated Leg Curl
stack x 14 reps, +plate x 12 reps, +2plates x 12 reps

Leg Extension
stack x 12 reps, +plate x 12 reps, +2plates x 12 reps

[mobsterone]

Monday
Comp training as from tomorrow.
Seated BB press in rack (been a while)
to 100-kilos x 2 x 4 reps + 60-kilos x 12 reps

Hammer db curls
to 50-kilos @ x 2 x 6 reps

OHTE
to +70-kilos x 11 reps

TPD
7p x 12, 12p x 12 reps

[mobsterone]

Tuesday
V/Gripper
While in comp mode I do not plan on going past this level of effort on grippers
to
L/H: 5/6 x TnG, VVN, VVN, VVN, VVN, 1, VVN, F reps
R/H: 6/6 x 1, 1, 1, VVN, 1, 1, 1, 1 reps

2HP
an even lift with the working weight I want of 100-kilos x holds for time
to 100.7kg x 3 x slow lifts (first quickest, last slowest)

Stub lifting.
A bugger to get the set up just so.
to 15.75kg approx x 3 efforts and as pinch

[mobsterone]

Wednesday
Kept brief cos a) I wanted to do well on the comp lift and b) coached Shay through a strongman workout (going with Shay to a comp in Bridgend this weekend)

Iso Bench
to 65-kilos a side x 3 x 6 reps (Shay lift off on each one)

LPD
with double D bar
to stack + 1p x 3 x 8 reps

Adj T/Bar
set up + 110-kilos x 3 decent attempts right (last one + 10 secs) and less so left ha ha

[mobsterone]

Thursday
Leverage / axe handle work
Used my axe (held at the very end) and as steady as possible with a good pick up at all times and slow walked a length or so of my gym (about 41 feet length ways wall to wall)
L/H: 3 x 1 lengths
R/H: 2 x 1 length and 1 x 1.5 lengths (last one).

I can either add weight (I'll add a bit) or do more lengths at a steady handed and slow pace.

2HP
80.2-kilos (no warming up) x 19 reps (rp) in 90-seconds. Damn! lol

[mobsterone]

Friday
VERY behind on the day. Up at 5am for lord knows what reason yet faffing about in town etc means I'm just in now (2.41PM)
P/Squat
Oats in effect (although it took the edge off what follow)
to 320-kilos x 6 reps - left lovely marks on shoulders ha ha

Leg Press
to 700-kilos x 1!! wrapped and did 8 reps

L/Curl
stack + 2 plates x 3 x 12 reps

L/Ext
stack + 2 plates x 3 x 10 reps

Closed the 3 a few times showing off

[mobsterone]

Sunday
Flew down (very fast driver ha ha) to Bridgend for the K2 event.

Monday
managed to catch my middle finger second knuckle skin putting a dumbbell away - ouch!!

Seated press - axle
to 100-kilos x 3, 3, and 2 reps

s/s

Hammer db curls
to 55-kilos x 4 reps (ugly as hell. I'd have preferred 52.5-kilos but the gym doesn't have any)

OHTE
to +72.5-kilos x 8 hard reps.

TPD
10p x 10 reps, 12p x 10 reps, 13p x 10 reps

[mobsterone]

Tuesday
Bargoed to look at Planet Fitness's strongman equipment then lunch in town so trained later. The injured finger meant NO left hand gripper work at all. Too painful and feeling like I'd take longer to heal if I pushed it.

V/Gripper
to
R/H: 6/6 x 7 of 8 singles

2HP - holds
to four efforts at 102.7 kilos

stub work
varied.
2 sets ups 1 @ 15.75-kilos x 3 x timed holds and a thicker set up to 22+kilos x 3-4 timed holds per hand

[mobsterone]

Wednesday
@ Powerhouse. Shay on deadlifts (using frame). From floor to 200-kilos x 3, down to 190-kilos for 2-3 x 3 then on blocks for a few more sets (10 in total). With me on p/downs

CG Bench
to 130-kilos x 3 x 3 reps, 60-kilos x 20 reps

LPD
to stack +1 p x 3 x 8 reps using v handle

Adj T/Bar
to set up + 117.5-kilos (about 119.5) x 3 holds for time = dizzy lol

[mobsterone]

Thursday
Out half the day.
Lever axe work
increased time over three sets

2HP - volume
no warm ups - skin rough after
80.2-kilos x 3 x 10 reps

[mobsterone]

Sunday
Up way to early for a Sunday then off to Bargoed. Shay doing a 120kg stone, bit of Viking Press (my left shoulder iffy - still an issue Monday), Yoke (added 150kg and I killed it ha ha) and some arm over arm sled dragging.

Monday
Seated Press
to 102.5kg x 3, 3, 5 reps*

s/s

Hammer DB Curls
to 55-kilos @ x 6 loose reps - d/s 20-kilos @ x 20 reps

OHTE
* shot my bolt pressing so...
to +60-kilos x 8 reps

TPD
* to 16p x 6 reps, 8p x 20 reps

Done. Iffy belly too.

[mobsterone]

Tuesday
V/Gripper
to
L/H: 5/6 x 8 x 1 reps - all bar one solid / easy
R/H: 6/6 x 8 x 1 reps - all solid / easy

2HP
to 100.2kg x 4 timed holds (logged in book)

Stub work
to 2 x 22 secs on my set up (of 4 attempts)

[mobsterone]

Wednesday
early due to town appt c. 0930am
CG Bench Press
to 132.5-kilos x 3 x 3 reps

DOTBDL
to 175-kilos x 3 x 3 reps

Will train atb later

[mobsterone]

Friday
Missed yesterdays session. Might play catch up later or tomorrow

P/Squat
to 320-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curl
stack x 12 reps, +2p x 12 reps, +4p x 12 reps

Leg Ext
stack x 12 reps, +2p x 12 reps, +4p x 10 reps

[mobsterone]

Monday
Seated Press
to 105-kilos x 2 x 4 reps and 1 x 1 rep with 107.5-kilos

s/s

Hammer DB Curls
to 55-kilos x 2 x 67 loose reps - 25-kilos x 15 reps

s/s

TPD
to 15p x 8 reps - 10p x 15 reps

[mobsterone]

Tuesday
V/Gripper
to
L/H: 5/6 x 7 of 8 singles
R/H: 6/6 x 8 x 1 reps

2HP - holds
to max x 3 x timed holds. Took a while to get the groove on. Need to work to 4 x planned max efforts

Stub work
straight in at working weight x 4 x max holds, 2 x good 2 x so-so

[mobsterone]

Wednesday
Close grip bench
to 135-kilos x 2, 3, 3 reps - 60-kilos x 15 reps

Middle lever row (mid-back)
to 60-kilos x 6, 7, 7 reps

LPD with D bar
to stack x 8 reps - 1/2 stack x 15 reps

[mobsterone]

Thursday
Lever axe work
I'll weigh what I have and may need to add weight to it. I'm guessing it's a pound or two under.
3 x sets increasing in time with each hand. The last left handed effort was very nice

2HP
80.2 or so x 6, 10 and then 12 reps

[mobsterone]

Friday
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)

L/Press
to 700-kilos x 10 reps

L/Curl
to stack + 5p x 10 reps

L/Ext
to stack + 4p x 10 reps

[mobsterone]

Tuesday
Lots on today. Inc 2 visits (3 visitors) during session
V/Gripper
same as last time

2HP
4 timed efforts

Stub work
could have been better

[mobsterone]

Wednesday
Midday workout
CG Bench Press
to 140-kilos x 3 x 1 reps. Apart from a wobbly lift off every time (??) all good. d/s 60-kilos x 20 reps

s/s

Iso P/Downs
to 75-kilos @ x 2 x 6 reps - 20-kilos @ x 20 reps

[mobsterone]

Thursday
Good company (thanks for the treats inc little note book) followed by:

Lever axe work
added weight to my set up - equates to top weight for event
slightly lighter warm ups then axe plus 2-kilos and IM loops + clip to hold them on (about 6kg) x 3 working sets. Roughly same time each hand. Brutal

2HP - vol
NB: never warm up just straight in at working weight
80.2-kilos approx x 8 reps, 10 rp reps (v close together) and 13 d/d reps... hard as f**k