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Shoulders still tight. The press is coming back.
Shoulders still tight. The press is coming back.
careful with that shoulder Mobster
I do a LOT of warming up.
Friday
@ Powerhouse Gym with Ken. No PEDs
Close Grip Bench Press
to 167.5kg x 3 x 1 reps (hard but done)
DOHTBDL
Got greedy and will drop back to doing the work next time (so 202.5kg x 3 x 1 minimum)
to 209.5kg x fail
Reverse Wrist Curl
to 25kg x 8/10 reps (needs to be a little tighter form)
Bwt: 324lbs (bit of water in gut)
@ Powerhouse Gym with Ken. No PEDs
Close Grip Bench Press
to 167.5kg x 3 x 1 reps (hard but done)
DOHTBDL
Got greedy and will drop back to doing the work next time (so 202.5kg x 3 x 1 minimum)
to 209.5kg x fail
Reverse Wrist Curl
to 25kg x 8/10 reps (needs to be a little tighter form)
Bwt: 324lbs (bit of water in gut)
Mobster was just listening to latest UG26 just started but your mic seems to have improved I heard you better will listen to whole thing first.
I've changed things around. More improvements coming
Monday
No Kirk (sports day at kids school). Took most of the session to get my a** moving
Power Squat Machine
410kg x 10 reps
Leg Press
to 650kg x 7 reps (over loaded previous set)
Lying Leg Curls
to 7p+pin etc x 9 reps
Leg Extensions
to stack+pin etc x 8 reps
Bwt: 321lbs
No Kirk (sports day at kids school). Took most of the session to get my a** moving
Power Squat Machine
410kg x 10 reps
Leg Press
to 650kg x 7 reps (over loaded previous set)
Lying Leg Curls
to 7p+pin etc x 9 reps
Leg Extensions
to stack+pin etc x 8 reps
Bwt: 321lbs
Tuesday
Saw a nice Pendulum Squat on MarketPlace (nice price and color too). Gotta resist cos I wanna upgrade the leg press
Side Laterals
to 41.5lbs x 8 reps @
Two Hand Pinch / Saxon work
to 87.4lbs x 6 (4 x 1 + 2) rep
Bwt: 321lbs
Saw a nice Pendulum Squat on MarketPlace (nice price and color too). Gotta resist cos I wanna upgrade the leg press
Side Laterals
to 41.5lbs x 8 reps @
Two Hand Pinch / Saxon work
to 87.4lbs x 6 (4 x 1 + 2) rep
Bwt: 321lbs
Pendulums are awesome but def don't take the place of a good leg press. Nice WO. Weight has been steady. What's your diet look like currently?
Almost no change to what it was before. When the cut starts it'll be cleaner. I'll even meal prep lol
Thursday
@ Powerhouse. Huffed n puffed cos of the volume. Spoke to and did a bit of work after with a buddy who had torn all his knee tendons when 600kg of steel fell on them. After a BBC Wales TV crew were down the Wetlands so the local community admin had me shoot down to meet the personality.
Bicep/Tricep work
Bi
Started out using the machine but stopped after set 1 as the inside of my elbows did not like this. Switched to Alt Dumbbell Curls concentrating on the contraction
Machine
warm up (top plate) x 20, 20kg x 12 and then 1 x 40kg x 11
Dumbbells
to 15kg @ x 4 x 11 reps
Tri
Machine
warm up (top plate) x 20, 20kg x 12 and then 1 x 47.5kg x 5 x 11
TPD
on multi-angle
stack x 20 reps
ALT DB Curls
7kg x 20 reps @
Bwt: 322lbs
@ Powerhouse. Huffed n puffed cos of the volume. Spoke to and did a bit of work after with a buddy who had torn all his knee tendons when 600kg of steel fell on them. After a BBC Wales TV crew were down the Wetlands so the local community admin had me shoot down to meet the personality.
Bicep/Tricep work
Bi
Started out using the machine but stopped after set 1 as the inside of my elbows did not like this. Switched to Alt Dumbbell Curls concentrating on the contraction
Machine
warm up (top plate) x 20, 20kg x 12 and then 1 x 40kg x 11
Dumbbells
to 15kg @ x 4 x 11 reps
Tri
Machine
warm up (top plate) x 20, 20kg x 12 and then 1 x 47.5kg x 5 x 11
TPD
on multi-angle
stack x 20 reps
ALT DB Curls
7kg x 20 reps @
Bwt: 322lbs
That is how I know this cut will be a success and you are being serious about it, when the meal prep comes out you know the commitment is full send
That is how I know this cut will be a success and you are being serious about it, when the meal prep comes out you know the commitment is full send
I'm half planning it now. I'll start laying out ides and plans soon.
170kg close grip is powerful
More there soon too.
Monday
@ my gym with Kirk D. We, along with Kirk's son and Paul Davis went to the Wale's Strongest Man and Woman competition. Met some faces to say hi too and watched the events. My stomach was in bits last night and first thing today (the effects of straining crazy hard with huge weights for years vs a food thing). Still got it done
Lever Squat
to 250kg x 12 reps
Iso Lever Leg Press
to 125kg x 12 reps
Lying Leg Curls
to 8p x 8 reps
Leg Extensions
to stack+5kg and pin x 9+3 rp reps
@ my gym with Kirk D. We, along with Kirk's son and Paul Davis went to the Wale's Strongest Man and Woman competition. Met some faces to say hi too and watched the events. My stomach was in bits last night and first thing today (the effects of straining crazy hard with huge weights for years vs a food thing). Still got it done
Lever Squat
to 250kg x 12 reps
Iso Lever Leg Press
to 125kg x 12 reps
Lying Leg Curls
to 8p x 8 reps
Leg Extensions
to stack+5kg and pin x 9+3 rp reps
Wish you would get these guys on the podcast like kirk D and paul davis to share their thoughts on the strongest man etc
mobster gave some good tidbits on his experience on the podcast too if you guys want to listen in
cool what episode guys?
bro yo got pics?
APPROVED LOG
One we recorded yesterday.
Of the comp? On my Facebook
- - - Updated - - -
They work when we record and you'd never understand Kirk lol. Super strong accent
nice workout bro
It was a solid day. I had the idea of doing 300kg x 12 reps by the end of the cycle of training on Lever Squats
And 365kg/800lbs for a single on Hatfield Squats (old PB is 340/750lbs)
Mobster is a true champion..........
You’re a beast mobster
Mobster always in beast mode!
Crushing it Mob!!!
Nearly crushed me lol
you're on the next level Mobster
On the Hammer curls for sure. Skull Crushers there are OG's who used 3 plates a side (Craig Monson). I'll get to 2 soon enough
Craig called this 'back arms'. He claims 315lbs but those bars are NOT 45lbs. So a tad under 300
Friday
@ Powerhouse Gym with Ken. Good bench poor deadlift day
Close Grip Bench Press
to 170kg x 3 x 12 reps (felt like pausing 2nd rep sop it flew)
DOHTBDL
to 200kg x f and 190kg x f.
Reverse Wrist Curl
to 25kg x 11 reps
Bwt: 324lbs
@ Powerhouse Gym with Ken. Good bench poor deadlift day
Close Grip Bench Press
to 170kg x 3 x 12 reps (felt like pausing 2nd rep sop it flew)
DOHTBDL
to 200kg x f and 190kg x f.
Reverse Wrist Curl
to 25kg x 11 reps
Bwt: 324lbs
What are DOHTBDL?
Double over hand thick bar deadlifts.
I see. I have small hands. Dont think I could do much on those.
Thumb length for me is good too
3 plates on skull crushers is absolutely insane. Most people will never even bench press close to 3 plates!
True. And even I need to be reminded. But it drives me to do better too
Monday
@ my gym. No Kirk
Hatfield Squat
to 227.5kg x 10 reps (caught forearm under mid set weight - gonna bruise)
Leg Press
to 650kg x 8 reps
Lying Leg Curls
poor top set - adjust weights
Leg Extensions
to stack + 5kg x 8 reps
Bwt: 324lbs
@ my gym. No Kirk
Hatfield Squat
to 227.5kg x 10 reps (caught forearm under mid set weight - gonna bruise)
Leg Press
to 650kg x 8 reps
Lying Leg Curls
poor top set - adjust weights
Leg Extensions
to stack + 5kg x 8 reps
Bwt: 324lbs
Nice!! That's a lot of weight!! i'm at 900lbs for reps now but i get an immediate headache so i think i may back it off a little to maybe 720 or so and just work on depth. The headache ruins the rest of the workout. You ever get pressure in the face/head on heavy lifts?
On this no. But for safety I push off the safety bars you normally unrack. I've a 6-inch thick foam pad I add to the seat so I have more range of movement and can't get crush unless the welding fails. On the machines I'm looking to buy there is a peg that can be added to the frame for the same reason. Without the pad I'd max it out no problem.
I have the safety's set and can handle the weight but the headache after the lift is what gets me. I'll prob just back off a little and do more reps that feel good and don't cause the headache.
You might be unconsciously be holding your breath. I can also see that it could be an issue on the vertical leg presses
I wouldn't doubt it.
For the next five weeks i'm going to a single leg hammer press. Been wanting to try it. Also switching from arsenal squat machine to arsenal hack squat for a few weeks.
Tuesday
One of those days. The first half was done but, as happens, the 2nd half of the workout was poor
Side Laterals
to 41.4lbs x 9 reps @ side
Two Hand Pinch / Saxon bar work
This seems to happen every four to six weeks. Warms ups were fine but I only managed 2 or so good reps even after tightening up the set up .
Bwt: 324lbs
One of those days. The first half was done but, as happens, the 2nd half of the workout was poor
Side Laterals
to 41.4lbs x 9 reps @ side
Two Hand Pinch / Saxon bar work
This seems to happen every four to six weeks. Warms ups were fine but I only managed 2 or so good reps even after tightening up the set up .
Bwt: 324lbs
Could just have something to do with being upside down on a leg press. That can be rough on some people while straining.
Have you been using the Arsenal Pendulum? I’ve never used it, but I have the Atlantis pendulum. Talk about humbling, I squat 525 in knee sleeves and I am screaming doing a set of ten at 130 on the pendulum.
I feel you. Anything different food or sleep wise ?
Often as not it's cos I KILLED legs the day before. Like I had a hamstring cramp up getting into bed - now that's a sign I destroyed them
Also - who doesn't love a TD pic. From EuroPharmacies:
I just ordered some of those pills myself.
I take them less for the pump, as many do, but cos they're good for what ED drugs were originally developed for (BP). Recently cut back to just 2-3 times a week.
Thursday
@ Powerhouse. Woke at 1am by what sounded like someone nearby pounding on a door. Checked mine saw no one. Hard to fdall baclk to sleep. Huffed and puffed through a great (nice pump) arm workout.
Alt Dumbbell Curls
to 1 set of 15kg @ x 12 reps and these disappeared so 3 x 12 and 1 x 11 reps with 17.5kg
s/s
Bi/Tri Machine Tricep only
20kg or so x 12 then 5 x 12 reps with 47.5kg
Multi-angle Machine Pressdowns v bar
stack x 20 reps
Bwt: 326lbs(!)
Awesome pic brother.
LevButlerov
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I love that euro pharmacies gear. PSL rocks.
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
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
660kg holy shit, seeing your numbers makes me want to go on a bulk for the next 5 years, im tryin to get like you
Still working on adding plates to the machine. 59 years old tomorrow
Your the goat bro, happy birthday
Thanks dude
That’s awesome, dude. Happy Birthday and keep on.
happy birthday brother Mobster
Cheers Eddie
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
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
Nice B-day workout!!!!
Not bad right
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
to 25kg/55lbs x 8 reps
Bwt: 326lbs
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
to 25kg/55lbs x 8 reps
Bwt: 326lbs
LevButlerov
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Head Moderator
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is Ken or Ergo thick? big guys?
Ken is not (76 years old and on TRT) and Ergo is not a fellas name.
Hey Mobster
Few grip questions
Maybe you can help
For endurance, like Holding and foreatm pumps and adrenaline dump where your grip just dies.... Any exercise or training you recommend ?
I have an insanely stronggrip but after 2 matches it's just painful amd really problematic. My forearms get filled with blood and they are 100% shot.
Heavy holds ? Plate pinching ?
Few grip questions
Maybe you can help
For endurance, like Holding and foreatm pumps and adrenaline dump where your grip just dies.... Any exercise or training you recommend ?
I have an insanely stronggrip but after 2 matches it's just painful amd really problematic. My forearms get filled with blood and they are 100% shot.
Heavy holds ? Plate pinching ?
Wrist rollers. Use a 2-inch thick rolling pin. Wrap it in duck tape (even better is the stuff around Badminton or Tennis racquets. Two inches is about the same as your opponents wrists thickeness.
Here's a video on making and using one:
You can also do grabs and holds using a gi belt. Loop it through a carabina on a weight stack cable. Tie it into a knot or bundle it up so you have to gather it in your hand and then do pulls, rows and holds. As it gives when you grip it it'll be a bitch to hold onto (as it needs to be).
Regarding that pump. Do prayer stretches (like a Tibetan Monk). And get a towel - soak in cold water. Wring out and chill. At the end of the session wrap it around the forearm. I've had the same issue when bending short bits of steel.
- - - Updated - - -
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
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
@ 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
excited for the upcoming cut
pumps are always awesome to get
Plan is 4 hard weeks. Time off. Then the PSL Bulk (4-6 weeks)
brother mobster should push for 400, be largest man in Oklahoma history
There will be a point where my body will not hold muscle. That applies to all of us or else we'd see real big muscular old men TRT or no TRT lol. I plan on training until the lid goes on the coffin. Fitness will, I suspect, become even more important to me as I age too. I'll be doing more steps during the cut and some of that extra condition will help me in the bulk. When I was at my most recent all time high, 334lbs, it's uncomfortable and takes 3 months (if wanna hold new weight) to get used to
In terms of being lean right now (327lbs today) I joke I'm meat from the waist down and stomach up. I can pose my quads and you'll see seperation. Same in my upper and lower forearms. I have what lifters call a 'power belly' aka where the icecream goes yet I can see the vague outline of abs. I suspect a clean, weighed, controlled and healthier diet will flatten the stomach a LOT
Friday
@ Powerhouse Gym. Solo. Chilled with the crew after for a bit. Gym owner posed for me as did his buddy.
Close Grip Bench Press
to 140kg x 4, 5 and 6 reps
s/s
Adjustable Thick bar
to 120kg + set up x 2 LH and 1 RH. Dropped down to set up + 112.5kg work sets 3 x 3 reps
Wrist Roller
8.75kg x 3 x 2 reps
Bwt: 327lbs
@ Powerhouse Gym. Solo. Chilled with the crew after for a bit. Gym owner posed for me as did his buddy.
Close Grip Bench Press
to 140kg x 4, 5 and 6 reps
s/s
Adjustable Thick bar
to 120kg + set up x 2 LH and 1 RH. Dropped down to set up + 112.5kg work sets 3 x 3 reps
Wrist Roller
8.75kg x 3 x 2 reps
Bwt: 327lbs
I can't believe I am hearing mobster and cut in the same sentence! All kidding aside, what is your goal for the 4 week cut? Is it a KG amount in mind or body fat? Or just busting your ass as usual and seeing what happens? Either way it will be super interesting to follow.
I can’t wait for the cut big guy.
No1 is waist reduction. Any clearer cuts etc in the muscle will be a bonus. As far as numbers maybe down to 310lbs (approx 15lbs right now). As interesting will be the bounce back and the EP log bulk after
Even if I hit 400lbs I wouldn't be the biggest strength athlete in Wales. Gavin Bilton (a lot taller) would still be at least 20lbs more if not closer to 40lbs.
I can see MAYBE 340 temporarily after the bulk. But only briefly
This is gonna be awesome to follow! When is your planned start?
September 1st
Nice! Couple more weeks. You ready?
PEDs here. Pins etc here. Food stocking up. Yep.
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