Let's bench 4 plates

[Mobster]

Friday
Good n bad session. @ Powerhouse. Trained bench with Ken. No sign of Kirk who wanted in just 2 days before
Close Grip Bench Press
to 120kg/264lbs x 1 rep (flew up), 140kg/308lbs x 1 (no problem), 172.5kg x 1 (new off cycle high), then a fail (stayed on my chest) and one with Ken guiding the bar (flew up)

s/s

Lat Pulldowns
Worked in with two young newbs. They were doing 6 or so slow plates in slow style reps. I on the other hand
1/2 stack x 18 reps, 3/4 stack x 18 reps and 21p/stack x 18 reps

Wrist Roller
Did this with one of the Gilson brothers and his son (super cool encouraging a youngster)
3 x 3 reps with 7.5kg (flexors only)

Bwt: 325lbs

[Mobster]

Monday
@ my gym with Kirk D
Power Squat Machine
to 410kg x 11 reps

Leg Press
to 660kg x 4 reps

Lying Leg Curls
to 8p x 10 reps

Leg Extensions
to stack+7.5kg x 10 reps

Bwt: 326lbs

[Mobster]

Tuesday
Seated BB Press
to 82.5kg x 5 reps

Two Hand Pinch / Saxon bar work
Hopefully the actual Saxon bar will be here soon. However, tightening the Euro Pinch up last week made this week a killa workout
to 87.9kg (c70mm) x 1, 1, 2, 1, 2 (7 total)

Bwt: 326lbs

[Mobster]

Thursday
Light reading of bros coroners report before
Hammer DB Curls
to 96kg x 7 ugly reps

Skull Crushers
to 79kg x 7 HAF reps

Bwt: 324lbs

Friday
Ken about to go on holiday so no workout with him. No sign or message from Kirk. Ergo I switched to a little volume. Plus a fraction down energy wise

Close Grip Bench Press
to 140kg/308lbs x 1, 3 and then 5 reps

Iso Mid-Row
to 120kg x 7 reps @

Reverse DB Wrist Curls

[Mobster]

Monday
No training

[Mobster]

Tuesday
Two Saxon bars coming LOL. One from MagnaGrip (new and 80mm x 80mm - made to order) and the other via Lewis Graddon (3-inch square = 77mm or so - Sunday)

Side Laterals
to 41.5lbs x 10 reps @ (last two reps r/p)

Two Hand Pinch / Saxon work (bars coming)
88.4kg x 4 x 1 reps (1st 2 a little rough - last two better)

Listened to epic Celtic music as I lifted

[Mobster]

Thursday
@ Powerhouse. Stocked up on tinned salmon for the upcoming 'cut'. Bi/Tri day. Took about 45 mins max and that's only cos I was huffing n puffing

Alt Dumbbell Curl
On my light/volume days I SQUUEEZZEE on this lift
10kg/22lbs @ x 12, 15kg/33lbs @ x 12 then 17.5kg/38.5lbs x 5 x 12 (last few hard)

s/s

Tricep on Bi/Tri machine
25kg/55lbs x 12, 40kg/88lbs x 12 then 55kg/121lbs x 5 x 8

Tricep Pressdowns with V handle
On multi-angle pulley machine stack x 20 reps

Nice pump

Bwt: 325lbs

[Mobster]

Monday
My gym. No Kirk D. Played around with Saxon Bar during
Lever Squat
to 265kg 8 reps

Iso Leg Press
to 125kg x 9 reps

Lying Leg Curls
9p x 6+1+1+1+1+1 reps

Leg Extensions
to stack +7.5kg x 9+2 reps

** Saxon Bar
to 102.5kg 1. failed at 112.5kg and 105kg. I'll work out a program to get me to an initial 115kg

Bwt: 324lbs

[Mobster]

So out comes the calculator for 1 of the challenges I set myself. One is the upcoming September 'cut'. To be followed by, in late November, a 'bulk/power' cycle. Arrived Sunday was the Saxon bar I trained with Lewis Graddon/Phillips on. The new one, by MagniGrip. arrives tomorrow. My PB was 112.5kg so I've calculated the percentages for a 7 week attack to take me to 115kg (the current WR is 132.5kg)

All 5 x 3 reps
Wk1: 60%/69kg.
Wk2: 65%/74.75kg,
Wk3: 70%/80.5kg
Wk4: 75%/86.25kg
Wk5: 80%/92kg
Wk6: 85%/97.75kg
Wk7: 90%/103.5kg

[Mobster]

Monday
Sluggish but it got done
Hatfield Squat
to 230kg (couldn't be a***d making it to 227.5) x 8 reps

Leg Press
to 660kg x 6 reps (front quads lit up)

Lying Leg Curls
to 8p x 8+1+1+

Leg Extensions
to stack + 7.5kg x 9+3

Bwt: 324lbs