Let's bench 4 plates

[Mobster]

Friday
@ Powerhouse not long after 9am with Chris J. Cracked on with no slingshot as I'm doing a podcast right after
Close Grip Bench Press
Usual warm ups to 140kg x 1, 160kg x 1, 180kg x 1 and 190kg x 1 and then a touch n go 1RM PB of 202.5kg/445.5lbs. NOT the best rep ever but still a PB

One Arm Dumbbell Rows
30kg x 8 reps, 60kg x 8 reps and 90kg x 8 reps (more reps on all possible just started to get time limited as I'd taken my time benching

Across the body cable rear delts - 1 arm at a time
to 6p on the multi-angle machine x 12 reps

[Mobster]

A screengrab of the 390kg/858lbs effort

[Mobster]

The cycle, which finished last week, was using Euro Pharmacies Sus 250 and Nandrolone Decanoate via Purity Source Labs dosed every 5 days alongside Proviron for a total of 1050mg a week (inclusive of 200mg Test Cyp as TRT). The last on cycle jab was late last week

[Mobster]

Thursday
Back on the grind
Hammer DB Curls
w/up, 30kg/66lbs x 11 reps, 60kg/132lbs x 11 reps, 90kg/198lbs x 11 reps

s/s

Skull Crushers
bar x 12 reps, 29kg x 8 reps, 49kg x 8 reps, 96.5kg x F, dropped to 89kg/196lbs x 4 reps

Standing BB Wrist Curls - Extensor
w/up, 40kg/88lbs x 8, 80kg/176lbs x 8 reps - d/s 40kg/88lbs x 20

Bwt: 322lbs

[Mobster]

Friday
Slightly different change of pace. @ Powerhouse
Iso Lever Incline Bench Machine
Not done this in 5 years. So...
20kg, 30kg, 40kg,50 and 60kg x 8 reps per set. Then 70kg/154lbs x 6, 80kg x 4 reps and then (with a spot) 90kg/198lbs per lever arm (so 180kg/396lbs total) x 4 reps (vid)

Wide Handle Low Cable Row
to stack (eqv to 120kg/264lbs) x 20 reps

Rear Delt Cable Work on multi-angle cable machine
to 6p x 8 reps

[Mobster]

Sunday
A few thoughts on the recent successful squat work

For a start I switched from my previous rotation of leg moves, not having used my own home gym in 2-3 months, and focused just on the Hatfield Squats to a bench. I had a hiccup 5-6 weeks ago when I felt good enough to go and failed with even a single 365kg/803lbs. I'd been doing the work prior but apparently wasn't as ready as I'd hoped for.

So, in essence, I reset the clock and dropped back a little and then had another 4-5 week run at the single max poundage. This included being sure to 1) ensure I hit 4-6 rep PB's with weights I'd done 2 or so reps with on my previous 380kg 1RM training cycle.In other words if I hit rep PB's then I MUST do better. The 2) second part was to do a little more (just 10kg/22lbs) for reps at the end of the more recent training cycle. Simply put 350kg/770lbs x 4 reps instead of the previous 340kg/748lbs for reps.

As to the actual day itself.
That actually starts the day before. Mostly by ensuring zero gut issues and a nice beef based high calorie last meal of the day. Up early (aiming to be up for 3-4 hours before the gym and roughly an hour, food wise, prior).Then a standard breakfast, usual vits etc and a double ristretto with creatine added at home (and a complimentary coffee via the gym owner there). I had a good sign in that, for the first time in a LONG time, I felt a little Adrenalin as I walked down. I'd had less visualization in the days running up to the attempts and maybe that sense of expectation added to the buzz.

The actual workout itself was fine. Bog standard warm up with the bar and then, because I used the 25kg plates (which I had to hump there and back across the gym - might have helped keeping me warm lol) I did 120kg/264lbs x 8 and then a slightly less (usually 6 reps) rep set of 4 reps with 220kg/484lbs. Then up we went and very big jumps although I took at least (probably more) 5 minutes between efforts - so 310kg/682lbs x 1 easy rep. Then a 80kg/176lbs jump to a new PB 1RM of 390kg/858lbs. Now we needed to pick. I'd stated I wanted milestone 400kg/880lbs but equally I'm then within spitting distance of another milestone number of 900lbs (oh look... there's a 1000lbs just pver there... and a buddy would have me buy a squat suit and eye 500kg instead lol). 410kg or 902lbs was loaded and proved successful. I'd been a tad high on the 380kg earlier this year (on the video my butt looks to be feeling for the bench) so I wanted to make contact this time and then just come up.

As an aside the only other issue (apart from walking the 10 x 25kg plates there and back after) was wrapping my knees. On max weight work I switch from my Inzer red/black 2.5m to a set of super stiff Cerberus black 'Extreme' 3m wraps. I suspect if I'd had someone wrapping me maybe more was there. But for now I'm looking to see if I can rep 500lbs/227kg as many times as Tom Platz did (a challenge many have failed at).

[Mobster]

Monday
Back spasms yesterday afternoon and this morning were a bit of as red flag (who knew squatting 900+ might cause a problem lol - see also neck issue below). Still once I took (found 2 Naproxen 250mg and 2 Gabapentin 300mg) 1 x 250 Nap it felt a LOT better. So off to Powerhouse. Had I had ANY issues I'd have been right back.

I also, over the weekend, set myself a new personal challenge (as they are all personal now) of Hatfield Squatting 500lbs or so x 25 reps a la Tom Platz's feat. So...

Hatfield Squat to bench as usual
bar x 20 reps, 100kg x 20 reps, 160kg/352lbs x 15 reps and 230kg/506lbs x 12 reps. The plan will be to add 1-2 reps per session. Apart from not being used to the rep range the only issue was where the bar and pads sat as the left hand side of my neck must have been compressed since last Mondays's 390 and 410kg and it HURT.

Leg Press
Stayed light., Went deeper than usual and this included a lower foot position
80kg x 20 reps, 160kg x 20 reps and 240kg x 15 reps

Seated Leg Curl
Cos why not
8p x 20 reps, 15p x 20 reps and 20p (stack) x 15 reps

Leg Extensions
7p x 20 reps, 15p x 20 reps and stack (20p)x 20 reps

[Mobster]

My October Purity Source Labs / Euro Pharmacies products touchdown! (missing from the photo was a little Sus 250 too)

[Mobster]

Tuesday
Iso-lateral Press - facing in
10kg/22lbs x 20 reps a side, 15kg, 20kg and 25kg/55lbs all x 20 reps a side (1 arm at a time)

Side Laterals
just 5kg x 3 x 20 reps a side. Side delts were fried!

3-Inch Wrist Roller
60kg x 1, 80kg x 1 and an attempt at 120kg/264lbs (115kg next time) x almost lol. Heaviest I've been on was around 120 or 125 on a 2-inch set up back in the day

[Mobster]

As can be seen I'm easing off the low volume and throwing in new stuff just to give me a break before hitting it hard and heavy again