Let's bench 4 plates

[Mobster]

Friday
Real grinder of a session. Esp on the last top weight on bench. Over 1 hour just on that (the rest was done real quick)
Close Grip Bench Press
to 220kg/484lbs x 2 x 1 reps then 1 x 230kg/506lbs. Drop set (in reality a few minutes later) to 180kg/396lbs x 5 (might have got 6 or 7 but the slingshot popped off my left elbow). ALL top sets with slingshot

Low Cable Row
Double D - medium width handle to stack (eqv to 120kg/264lbs in the hands) x 20 reps

FacePulls
to light red/medium blue (2 bands) x 12 reps - still need to use cable machine

[Mobster]

Grinding

[Mobster]

Monday
@ Powerhouse Gym. Will be training bench with Kirk Friday. Proper hard leg day today
Hatfield Squat
w/up, 140kg/308lbs x 8, 220kg/484lbs x 6 reps, 340kg/748lbs x 4 reps (I think this is a rep PB at this weight)

Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 and then kinda bombed (probs cos of hitting the weight on squats) 690kg/1518lbs x 11 reps

Lying Leg Curls
10p x 8 reps, 17p x 7 r/p reps

Leg Extensions
stack x 12 reps, 3/4 stack x 7 reps per leg (alternating reps)

Bwt: 150kg/330lbs

[Mobster]

Septembers mega touchdown from Purity Source Labs and EuroPharmacies

[Mobster]

Tuesday
Seated Press
Warm up, bar x 8 rseps, 60kg/132lbs x 8 reps, 125kg/275lbs x 4 reps

Wrist Roller
87.5kg x 2 x 1 and 100kg/220lbs x 1 reps (video)

[Mobster]

Thursday
Heavier arms day. Hard but great workout
Hammer Dumbbell Curls
10kg/22lbs x 20 warm up, 30kg x 10, 60kg x 10 and 90kg/198lbs x 10

s/s

Skull Crushers
bar x 20, 29kg x 12, 49kg x 10 and 104kg/228.8lbs (2 jumps up in weight and it might be a rep PB) x 6

Standing BB Wrist Curls - Extensors
bar x 20, 40kg x 8, 80kg/176lbs (jumped again) x 6 - d/s to 30kg x 20 reps (did a few reps with the broomstick too