love you mobster on the podcast!
APPROVED LOG
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
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
So I'm gonna do an 16 week prog (ending approx at the end of February)and try for the 200kg/440lbs again. Go back through this log I saw what I was doing on September 9th which was 140kg for 3 x 7 sets. That seems a bit much set wise so I'll stick to the following:
Wk1: 145kg 5 x 3
Wk2: 147.5kg 5 x 3
Wk3: 150kg 5 x 3
Wk4: 152.5kg 5 x 3
Wk5: 155kg 5 x 3
Wk6: 157.5kg x 5 x 3
Wk7: 160kg 5 x 3
Wk8: 162.5kg x 5 x 3
At this point, baring in mind I did 5 heavy sets today to 165kg x 3, I'll review the sets and reps. My last 1-2 sessions (Wk15 or so) will be 4 x 1 x 190kg
Wk1: 145kg 5 x 3
Wk2: 147.5kg 5 x 3
Wk3: 150kg 5 x 3
Wk4: 152.5kg 5 x 3
Wk5: 155kg 5 x 3
Wk6: 157.5kg x 5 x 3
Wk7: 160kg 5 x 3
Wk8: 162.5kg x 5 x 3
At this point, baring in mind I did 5 heavy sets today to 165kg x 3, I'll review the sets and reps. My last 1-2 sessions (Wk15 or so) will be 4 x 1 x 190kg
Mobster is a true beast and champion
Lo
l I don’t think so either
I'm squatting the weight of a small car lolSo when u lifting up a small car fir us and recording it for us
Monday
Had a big Power Squat Machine number in my head so...
Power Squat Machine
205kg x 8, 405kg x 6, 605kg x 4
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
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