Let's bench 4 plates

[Mobster]

Tuesday
Seated Press
to 112.5-kilos x 4 reps - very much if I can move it off the pins I'll rep it

3-inch Wrist Roller
straight to 83.75-kilos x 3 x 1 reps - usual crazy ass bone deep ache

[Mobster]

Thursday
Dumbbell Curls
to 40kg x 8 reps

Tricep Pressdowns
to 18p (eqv to 108kg/238lbs) x 6 reps
It helped to have someone put me in the starting position when I normally do this myself

Standing BB Wrist Curls - Flexor
to 112.5kg x 6 reps

[Mobster]

Friday
Up early. Killer day at the gym @ Powerhouse
Close Grip Bench Press
Warm ups etc to 180kg/396lbs x 1 super fast with the slingshot. Then 210kg/462lbs x 2 x 1 reps with Ken spotting. Moved well so 220kg/484lbs x 1 rep with slingshot



s/s

Iso Lever Mid-Row
45kg/99lbs a side x 8 reps, 90kg/198lbs x 6 reps, 140kg/308lbs

Holle Gripper
Warmed up to 5/5 on the David Horne Vulcan then had a go with the Holle Gripper (No3) to a half closed. Feels like an IM 3.5 to me.

Facepulls
to the gyms heavy blue band x 8 reps

[Mobster]

Monday
At gym early - didn't wanna rush. Reset, a little, the squats
Hatfield Squats
warm up then 120kg/264lbs x 8, 220kg/484lbs x 6 and 320kg/704lbs x 4 reps

Leg Press
200kg x 16, 400kg x 16 reps, 690kg/1518lbs x 16 reps

Lying Leg Curls
7p x 8 reps 17p x 6 reps (4+1+1)

Leg Extensions
Stack (125kg) x 12 reps, stack x 5 reps (wanted 7) per leg

Bwt: 328lbs

[Mobster]

Tuesday
@ Powerhouse
Seated BB Press
to 115kg/253lbs x 6 reps

3-Inch Wrist Roller
85kg/187lbs x 3 x 1 reps

[Mobster]

Thursday
@ Powerhouse early cos I wanted to hit shops before we recorded a podcast. Heavy arm day
Dumbbell Hammer Curls
10kg @ x 20 reps w/up then, 30kg x 9 reps, 60kg x 9 reps and 90kg/198lbs x 9 reps

Skullcrushers - EZ bar
Good day on this 29kg x 8 reps, 49kg x 8 reps and 89kg/196lbs x 8 reps

Standing BB Wrist Curl - Extensors
Bar x 20 reps, 40kg x 8 reps, 70kg/154lbs x 7 reps, d/s to 30kg/66lbs x 15 reps

[Mobster]

Friday
Arrived @ Powerhouse before 9am so I didn't have to rush
Close Grip Bench Press
Went well. Worked to 215kg/473lbs x 2 x 1 reps and then 1 x 1 with 225kg/495lbs (5 x 20 and a single 2.5kg plate per side)

Lat Pulldowns
Wide bar (worked in with a member) to 3/4 stack x 20 reps then switched to a double D handle bar med grip x 11 reps

Facepulls
Had to work to a hard blue and a red at the same time x 12 reps (will switch to cable next time)

Bwt: 328lbs

[Mobster]

Monday
Hatfield Squat
Huge faff setting up for the top set as I was fine with the lower weights but the bare bending meant the top weight was still inside the deep J-Hooks. All belted, wrapped etc and had to lower the set up which meant getting ready all over again. Strength problems lol
130kg x 8, 200kg x 6 and 330kg/726lbs x 4 reps

Leg Press
shot my both with the above so was not ok to hit 18 reps with the top weight here
200kg x 18 reps, 400kg x 18 reps and 690kg x 12 reps

Leg Extensions
stack x 12 reps, 3/4 stack x 7 reps

Lying Leg Curls
10p x 8 reps, 16p x 7 reps

[Mobster]

Tuesday
Note to self - read actual training dairy. Should have upped the weight on the wrist roller.
Seated Press
Planned to do 117.5kg but upped it
Usual warm ups then bar x 8 reps, 60kg x 8 reps, 120kg/264lbs x 6 reps (Chris J urging me on)

3-Inch Wrist Roller
85kg x 3 x 1 when it should have been 3 x 1 x 87.5kg

[Mobster]

Thursday
Dumbbell Curls
to 40kg/88lbs x 9 reps

Tricep Pressdown on Lat Machine
to 19p x 4 reps (PB and more there). Had someone start me off again

Standing BB Wrist Curls - Flexors
to 115kg/253lbs x 4 reps - d/s to 85kg/187lbs x 15 reps then 25 reps x broomstick