Mobsters grip n stuff

Monday
Heck of a workout. Tried out the newly arrived Cerebus Extreme knee wraps - super stiff. Bitch to put on but judge for yourself the difference they made

Hatfield Squat
bar x 8 reps, 100kg/220lbs x 8 reps, 180kg/396lbs x 6 reps, 270kg/594lbs x 4 reps

Leg Press
232kg x 8 reps, 432kg x 8 reps, 750.75kg/1651lbs (just cos - so we could say we'd lone 3/4 metric ton lol)) x 3 reps (bit too heavy but quads lit up on both legs)

Lying Leg Curls
4p x 8 reps, 6p x 8 reps Hams lit up right away on both sets due to the previous sets

Leg Extension
1/2 stack x 8 reps,m stack +17.5kg x 8 reps

Bwt: 333lbs
 
Tuesday
Seated Press
to 102.5kg x 6 reps

Saxon Bar work
to 102.5kg x 2 H/Off, 2 H/On, 3 H/On, 3 H/On, and 3 H/On*

* hands off or hands on. 5 x 3 next time before adding weight. Next target is 117.5kg. If I stay on this program without testing myself for an additional 6 weeks I might re aim to 120kg
 
Thursday
Different approach to arms today.

Alternate Dumbbell Curls
*First 3 sets seated
*10kg@ x 12, *17.5kg@ x 12, *22.5kg@ x 8, 25kg x 8 and 27.5kg x 8

s/s

Tricep Pressdowns on Lat Pulldown Machine
1st set on MA mach while I waited for the pulldown. Then 10p x 12, 15p x 8 and then 17p (poss PB?) x 8

Standing BB Wrist Curls
bar x 12, 30kg x 12, 40kg x 12, 50kg x 12 and 60kg x 8

Bwt: 333lbs
 
Friday
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 (post cycle) than expected. My right shoulder does feel sore (during and after)

Close Grip Bench Press
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

LPD/Low Cable Row
(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
 
Monday
Had a big Power Squat Machine number in my head so...
Power Squat Machine
205kg x 8, 405kg x 6, 605kg x 4

605kg power squat.jpg


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

Lying Leg Curls
hams felt it again
4p x 8, 6p x 8

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

Bwt: 332lbs
 
Tuesday
Seated Press
to 105kg x 4 reps (retrying Cerebus triple ply sleeves)

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

Bwt: 332lbs
 
Thursday
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

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

s/s

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

Standing Barbell Wrist Curl (a la Shaun Clarida)
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
 
Friday
@Powerhouse with Chris and Ken. Solid 1 hour bench session
Close Grip Bench Press
to 145kg/319lbs x 4 x 3 and 1 x 8 (nice) reps d/s to 60kg/132lbs x 30 reps
s/s

Lat Pulldowns
to 20p (eqv to 120kg) x 15 reps

Bwt: 327lbs (feel better at nthis bwt already)
 
Monday
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

Lever Squat
Decide yesterday to go balls out. Worked to a single with 380kg/836lbs
380kg l squat.jpg


Iso Leg Press
to old PB of 160kg x 8 reps @

Lying Leg Curls
to 7p x 8 reps

Leg Extensions
to stack +18.75kg x 5 reps

Bwt: 330lbs
 
Tuesday
Seated BB Press
to 105kg x 5 reps

Saxon Bar Work
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
 
Thursday
Alternate Dumbbell Curl
10kg x 12 reps, 20kg x 10 reps, 27.5kg x 12 reps

Tricep Pressdowns (cambered bar)
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

Standing BB Wrist Curls
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
 
Friday
Close Grip Bench Press
to 147.5kg x 5 x 3 reps

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

Saxon Bar
Mistake to try as a result of wrist curls yesterday

Bwt: 330lbs
 
Monday
@ my gym with Kirk

Hatfield Squat
to 280kg x 4 (more there)
Hatfield 280kg.jpg


Leg Press
to 732kg x 5 reps (HAF)

Lying Leg Curls
to 7p x 8 reps

Leg Extensions
1st set only (too much chatting lol)

Bwt: 329lbs
 
Tuesday
Seated BB Press
to 105kg x 6 reps

Saxon Bar Work
to 105kg x 5 x 3 reps (most reps hands off)

Bwt: 328lbs
 
Thursday
Alt Dumbbell Curls
to 27.5kg/60lbs x 11 reps @

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

Pump set on MA machine
stack x 20 reps

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

Bwt: 328lbs
 
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