Mobsters grip n stuff

Tuesday
Two Hand Pinch
As per Tuesdays are a slow to get started day - I blame my leg workouts
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.45-kilos x 10+10* reps in about 60-seconds
*The pause will be re-chalking and a few steps away.
 
Thursday
Close Grip Bench Press
to 147.5-kilos x 1, 150-kilos x 1 and 152.5-kilos x 2 x 1 reps

Low Cable Row
to stack+5.5p x 16 reps

DOHTBDL-TO
to 185-kilos x 6 reps

Bwt: 298lbs
 
Friday
Seated Press
to 100-kilos x 5 ugly ass reps

Hammer DB Curls
to 90-kilos x 11 hard reps

Tricep Pressdowns / Pushdowns
8p x 12 reps, 12p x 12 reps then I switched to pushdowns 17p x 15+ reps

Wrist Roller
10-kilos x 3 x 1 reps freehand as before
 
Friday
Seated Press
to 100-kilos x 5 ugly ass reps

Hammer DB Curls
to 90-kilos x 11 hard reps

Tricep Pressdowns / Pushdowns
8p x 12 reps, 12p x 12 reps then I switched to pushdowns 17p x 15+ reps

Wrist Roller
10-kilos x 3 x 1 reps freehand as before
 
Monday
Leg Press
to 670-kilos x 8 reps

SSB Squats
I made a right meal of this. Too busy BS'ing with the boys before the last set. So I go back to the rack and bottomed out on the pins on rep 1. Embarrassed and annoyed (plus 2 girls were adjacent) I gritted my teeth and monstered it back up and then ground out another 7 reps (8 total when I'd wanted 6). So
145-kilos x 8 reps

Seated Leg Curls
to stack +5.5p x 20 r/p reps

Leg Extensions
to stack x 20 r/p reps

Bwt: 298lbs
 
Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.95-kilos x 10+10* reps in about 60-seconds
*The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too
 
Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.95-kilos x 10+10* reps in about 60-seconds
*The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too
 
Thursday
Close Grip Bench Press
to 155-kilos x 2 x 1 reps

Lat Pulldowns
to stack + 5.5p x 10 hard reps - used the medium length double d bar

DOHTBDL-TO
to 190-kilos x 4 reps (to stick at until I get 8)

Bwt: 296lb (stomach issue over night)
 
Friday
Iso Press
(I'll start alternating this with seated press)
to an easy 60-kilos x 6 reps

Hammer DB Curls
to 90-kilos x 12 hard reps

Tricep PUSHdowns
to 18p x 12 reps (I'll stack this soon )

Wrist Roller
Usual form
to 11.25-kilos x 3 x 1 reps b/w
 
Monday
Leg Press
to 680-kilos x 8 reps

Power Squat Machine
to 450-kilos x 6 reps

Seated Leg Curls
to stack+5.5p x 20 reps

Leg Extension
to stack x 17+3 reps

Bwt: 296lbs
 
Tuesday
My slow day of the week. I have a lie in etc etc. It's the only day I do.

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.45-kilos x 10+10* reps in about 60-seconds.
I slowly add a 1/2-kilo a week, sometimes less.*The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too
 
Thursday
Windy as f**k last night. So my sleep was less than it ought to have been.

Close Grip Bench Press
to 155-kilos x 3 x 1 reps (last one was with a spot - he may have helped me more than I'd like)

DB Rows
to 90-kilos x 8 reps (used a wrist strap - made it easy)

DOHTBDL-TO
to 190-kilos x 5 reps (hands starting to open)
 
Friday
At the gym early (around 7.30am). Another windy night (40mph)

Seated Press
to 100-kilos x 5 (wanted 6) reps

Hammer DB Curls
I did Sam Parker's challenge of 70's x 4 (I did 6 reps) per hand dropping to 35-kilos (I did 10 reps). No straps (I only use 'em on the 90's)

Tricep PUSHDowns
to stack x 12 reps

Wrist Roller
to 12.5-kilos x 2 x 1 reps (ran out of time)
 
Monday
Leg Press
to 690-kilos x 8 reps. As always it's footplate x 20 reps to warm the legs, hips etc up. Then 200-kilos x 8 and 400-kilos x 8 to prepare. These are done to depth. The max is, as always, done to a shallower depth (from the safety bars)

SSB Squats
to 150-kilos x 6 reps. To the point where my ass hit's a bench (it means I make depth every time).

Seated Leg Curls
to the stack + 5.5p x 12+4+4 reps (again the squats take the edge off)

Leg Extensions
to the stack x 15+5 reps

Bwt: 297lbs
 
Tuesday
A couple of errands to do before training.

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.95-kilos x 10+5+1 reps in about 75-seconds.
Upped another 1/2-kilo but damn I hit the wall today. I'll be staying with this for 2 weeks I think. Not far to go to 90-kilos.
 
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