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Approved Log Mobster - back on the grind log

screenshot_20240517-160309_video-player-jpg.37968
 
The journey to 200kg/440lbs/4.5 plates a side

How it started
It started when I started lifting. In some ways I was kinda lucky. I recall using all the weights I had which amounted to 90kg/198 sometime around age 16'ish. I was training in my bedroom and I'd get my brothers to spot me.

Back in the day
Fast forward very nearly 30 years (of 45 total this August) and I had moved my bench press to 180kg/396lbs while training in our warehouse gym in Gloucester (between 2005 and 2011). We'd put on what we called 'The Whey Power Challenge'. It would be held late in the year after most strongman competitions were done. It included a Squat, bench, deadlift, some kind of overhead press and a grip exercise. I'd usually do the bench and grip portion. After we'd head into town for a pre-xmas dinner. That could mean 24 plus 17 stone/240lbs plus athletes and partners walking to a pub lol

Anyway one year I did the 180kg and tried 200kg/440lbs and managed to get it 4 inches off my chest and failed. The next year, a little stronger (arguably at my competitive best around 2010), I hit 190kg/418lbs. Again I tried 200kg and got it 6 or so inches up but failed to get 'under' enough to press it to arms length.

In recent years
Fast forward to circa 2020 I started having a single training cycle per year where I'd attempt to hit around 170kg/352lbs. My thinking was being able to do that weight at my age (55 then) would be a heck of a thing. Those that have seen my training logs etc online know that this past 12 months has, some what crazily, been the best bench presses of my lift. 9 months or so ago I hit a lifetime PB of 195kg/429lbs. I was kinda blown away that I was... mad as it might seem... getting stronger as I got older. I'd also discovered I could hit the 170kg multiple times per year. So I worked to that 195kg and missed the 200kg. Another training cycle had me hit 192.5kg for 2 singles in the lead up to Pneumonia that I had no idea I was ill with.

Having then had to rest big time and take meds I, a little foolishly, had another quick run at what I thought would be successful. Alas that was kinda silly. I'd been ill and there was NO WAY I'd get the strength back that quickly. So, rather more sensibly, I reset the clock and did a new around 10 or so weeks training cycle. I'd been 'on' for some weeks and was getting a little 'too long on' sense. So yesterday, completely based on how I felt I was either gonna do 5 x 1 (that seems to work at the close to max weight for me) x 190kg OR... go for it.

Friday
As always I work my back at the same time (supersetting) as I warm up to my working weights on the bench. So lat pulldowns this time for 20 rep sets of half a stack and 3/4 stack (approx 200lbs) before maxing the stack (over 275lbs in the hands) as well as working up weight wise to a paused 140kg/308lbs (pause reps make me feel like the heavier weight will move well) single on the bench.

Then I went to 190kg/418lbs. This went well. Often my first single can feel rough and they get better as I go on. A good first rep made me think 'ok up we go then'. So 192.5kg went... then 195kg (equaling my previous all time best). I'm, at this point, taking at least 5 minutes or so between attempts. A 197.5kg attempt was rough... my buddy very nearly had to take it and the bar actually swayed from time to time before I got it under control and racked it successfully.

So now I'm THAT close... do this now and no more time on cycle and what the heck... it's been FKIN AGES getting here. So I take my sweet time. I'd come to the gym early so I've time and it's closer to 10 minutes than 5 between attempts. I do my usual pre attempt visualization - seeing the bar move in my mind and getting a 'feel' on what I'm about to do. On the video I see my arms wobble a little as I get 'under the bar' but for me benching there was no doubt in my mind it was going up. It even felt smooth to me even if it didn't look smooth. SUCCESS and man hugs for my spotting buddy Chris as a thank you for his support.

The follow up to this was I uploaded a grainy reel (lost of res in the messenger transfer) which, as of this morning, is close to 6000 amazing views. In less than 24 hours. Which is crazy.
 
SteveMobsterG said:
The journey to 200kg/440lbs/4.5 plates a side

How it started
It started when I started lifting. In some ways I was kinda lucky. I recall using all the weights I had which amounted to 90kg/198 sometime around age 16'ish. I was training in my bedroom and I'd get my brothers to spot me.

Back in the day
Fast forward very nearly 30 years (of 45 total this August) and I had moved my bench press to 180kg/396lbs while training in our warehouse gym in Gloucester (between 2005 and 2011). We'd put on what we called 'The Whey Power Challenge'. It would be held late in the year after most strongman competitions were done. It included a Squat, bench, deadlift, some kind of overhead press and a grip exercise. I'd usually do the bench and grip portion. After we'd head into town for a pre-xmas dinner. That could mean 24 plus 17 stone/240lbs plus athletes and partners walking to a pub lol

Anyway one year I did the 180kg and tried 200kg/440lbs and managed to get it 4 inches off my chest and failed. The next year, a little stronger (arguably at my competitive best around 2010), I hit 190kg/418lbs. Again I tried 200kg and got it 6 or so inches up but failed to get 'under' enough to press it to arms length.

In recent years
Fast forward to circa 2020 I started having a single training cycle per year where I'd attempt to hit around 170kg/352lbs. My thinking was being able to do that weight at my age (55 then) would be a heck of a thing. Those that have seen my training logs etc online know that this past 12 months has, some what crazily, been the best bench presses of my lift. 9 months or so ago I hit a lifetime PB of 195kg/429lbs. I was kinda blown away that I was... mad as it might seem... getting stronger as I got older. I'd also discovered I could hit the 170kg multiple times per year. So I worked to that 195kg and missed the 200kg. Another training cycle had me hit 192.5kg for 2 singles in the lead up to Pneumonia that I had no idea I was ill with.

Having then had to rest big time and take meds I, a little foolishly, had another quick run at what I thought would be successful. Alas that was kinda silly. I'd been ill and there was NO WAY I'd get the strength back that quickly. So, rather more sensibly, I reset the clock and did a new around 10 or so weeks training cycle. I'd been 'on' for some weeks and was getting a little 'too long on' sense. So yesterday, completely based on how I felt I was either gonna do 5 x 1 (that seems to work at the close to max weight for me) x 190kg OR... go for it.

Friday
As always I work my back at the same time (supersetting) as I warm up to my working weights on the bench. So lat pulldowns this time for 20 rep sets of half a stack and 3/4 stack (approx 200lbs) before maxing the stack (over 275lbs in the hands) as well as working up weight wise to a paused 140kg/308lbs (pause reps make me feel like the heavier weight will move well) single on the bench.

Then I went to 190kg/418lbs. This went well. Often my first single can feel rough and they get better as I go on. A good first rep made me think 'ok up we go then'. So 192.5kg went... then 195kg (equaling my previous all time best). I'm, at this point, taking at least 5 minutes or so between attempts. A 197.5kg attempt was rough... my buddy very nearly had to take it and the bar actually swayed from time to time before I got it under control and racked it successfully.

So now I'm THAT close... do this now and no more time on cycle and what the heck... it's been FKIN AGES getting here. So I take my sweet time. I'd come to the gym early so I've time and it's closer to 10 minutes than 5 between attempts. I do my usual pre attempt visualization - seeing the bar move in my mind and getting a 'feel' on what I'm about to do. On the video I see my arms wobble a little as I get 'under the bar' but for me benching there was no doubt in my mind it was going up. It even felt smooth to me even if it didn't look smooth. SUCCESS and man hugs for my spotting buddy Chris as a thank you for his support.

The follow up to this was I uploaded a grainy reel (lost of res in the messenger transfer) which, as of this morning, is close to 6000 amazing views. In less than 24 hours. Which is crazy.
Click to expand...
@SteveMobsterG we should see the upload and update the pic or video if you got one bro :) you're amazing
 
Monday
A workout where I'm bending stuff... grrr *
Power Squat Machine
205kg x 8 reps, 355kg x 8 reps, 580kg x 3 reps (* at whicvh point the 1/4-inch steel which holds the outer pad on the right side started to flatten out. I heard the paint flaking through my headphones. It needs a reinforcing bracket

Leg Press
232kg x 8 reps, 432kg x 8 reps, 632kg x 7 reps

Lying Leg Curls
4p x 8 reps, 9p+2.5kg x 7 reps

Leg Extension
1/2 stack x 8 reps, stack+12.5kg etc x 7 reps
 
MUSTANG_18 said:
@SteveMobsterG we should see the upload and update the pic or video if you got one bro :) you're amazing
Click to expand...
No update and, as above the res on the video is poor. On his phone it was hi-res and he sent it to me by messenger and it was crap res

Low res version is on my Insta and FB though
 
Tuesday
Usual slow post leg day start. Back to equaling an old PB
Seated Press
w/up. Bar x 8 reps, 60kg/132lbs x 6 (held off doing 8) reps, 120kg/264lbs x 4 reps. This was my old PB. It's taken me more than two years to get back to this cos of a frozen shoulder issue. Included was a cortisone shot ages ago and a LOT (I use a stick and do 40 reps at a low angle and 40 reps in a medium angle before using the bar in the seated press position) of warming up / rehab

Saxon Bar - 3x3-inch
to 110kg/242lbs x 2 x 1 and 1 x fail. Called it quits for today
 
120kg-press-jpg.38723

One of the 4 reps with 2674lbs from a video
 
Thursday
@ Powerhouse. Good pumping workout
Dumbbell Curls
w/up, 12.5-kilos x 12 reps, 22.5-kilos x 12 reps, 32.5-kilos x 12 reps = pumped

Tricep Pressdowns
Left elbow slightly tweaky until I'm warmed up.
7p x 12 reps , 12p x 12 reps, 15p x 10 reps - d/set 8p x 20 reps = pumped

Standing BB Wrist Curls (Flexor)
bar x 20 reps, 60-kilos x 12 reps, 90-kilos x 10 reps, 120-kilos x 6 (ugly) reps - drop set to 60-kilos x 30 reps
 
absolutely love what I'm seeing out of you congrats
 
Friday
@ Powerhouse. Mad as hell last night (boring reasons) so used that energy in the gym. Still took my time
Close Grip Bench Press
to 120kg x 1 with a pause and feet up, 140kg x 1 with a pause and feet up then 170kg/352lbs x 3 x 3 reps which I think might be a set n reps PB

s/s

One Arm Dumbbell Rows
50kg/110lbs x 12, 70kg/154lbs x 12, 90kg/198lbs x 12 reps

MiraFit 60mm handle work
to
LH: +83.75kg x 3 x 3 (nice)
RH: +91.25kg x 3 x 3 (also nice)
 
Monday
Leg's o'clock then
Lever Squat
to 345kg/759lbs x 4 reps

Iso Leg Press
200kg/441lbs (no other sets) x 5 reps

Lying Leg Curls
to 9p +2.5kg/5.5lbs x 7 reps (hit a wall)

Leg Extensions
to stack +12.5kg/25.5lbs x 7 reps (same)
 
Tuesday
screenshot_20240528-101413_video-player-jpg.39375

Another day... another all time personal best. Powerhouse for 2 reasons. One so someone can film/photograph me and two so I'll make sure to do it with people watching vs me at my gym. I would NOT have made this lift (had 2 cheering me on) without them

Seated Press
to 132.5kg/291.5lbs x 1 rep

Saxon Bar work (gym version (I donated it) which needs more chalk)
to 110kg x 3 x 1 reps (last 1 best - all hard lol)
 
SteveMobsterG said:
Tuesday
screenshot_20240528-101413_video-player-jpg.39375

Another day... another all time personal best. Powerhouse for 2 reasons. One so someone can film/photograph me and two so I'll make sure to do it with people watching vs me at my gym. I would NOT have made this lift (had 2 cheering me on) without them

Seated Press
to 132.5kg/291.5lbs x 1 rep

Saxon Bar work (gym version (I donated it) which needs more chalk)
to 110kg x 3 x 1 reps (last 1 best - all hard lol)
Click to expand...
@SteveMobsterG the REAL truth in mass bro!!! :)
 
Thursday
Easing back to 80% of previous heavy loads
Hammer DB Curls
30kg x 15 reps, 50kg x 15 reps, 70kg/154lbs x 15 reps

EZ Bar Skull Crushers
29kg x 12 reps, 49kg x 12 reps, 69kg/172lbs x 12 reps (weight does not inc collar weight)

Extensor Only Standing BB Wrist Curls
20kg bar x 15 reps, 40kg x 12 reps, 60kg/132lbs x 8 reps

Bwt (1st time weighed in weeks) only 311lbs. Mind you I can see veins on my calves and shins
 
SteveMobsterG said:
Thursday
Easing back to 80% of previous heavy loads
Hammer DB Curls
30kg x 15 reps, 50kg x 15 reps, 70kg/154lbs x 15 reps

EZ Bar Skull Crushers
29kg x 12 reps, 49kg x 12 reps, 69kg/172lbs x 12 reps (weight does not inc collar weight)

Extensor Only Standing BB Wrist Curls
20kg bar x 15 reps, 40kg x 12 reps, 60kg/132lbs x 8 reps

Bwt (1st time weighed in weeks) only 311lbs. Mind you I can see veins on my calves and shins
Click to expand...
@SteveMobsterG Good updates mobster....solid work.....
 
Monday
*Had a weight/reps number in my mind and hit it. @ Powerhouse Gym
Hatfield Squat
Safety Squat Bar x 8, 100kg/220lbs x 8 reps, 200kg/440lbs x 6 reps, 280kg/616lbs x 6 reps

Leg Press
As not my usual set up I upped the reps
200kg/440lbs x 15 reps, 400kg/880lbs x 15 reps, 600kg/1320lbs x 15 reps

Lying Leg Curls
7p x 8 reps, 11p x 8 reps, 16p x 6 (4+12+1) reps

Leg Extensions
1/2 stack x 8 reps, stack x 8 reps, 3/4 stack x 6 reps PER LEG
 
Tuesday
Backing off as before (esp on the Saxon Bar)
Seated Press
to 110kg/242lbs x 4 reps

Saxon Bar
to 110kg x 2 x 1 then 2 x F. Dropped off to 105kg x F, 1 (barely) then F. Needs to be this weight next time - aiming for 6-8 x 1 reps (stay on plan)
 
Thursday
Dumbbell Curls
upped the weights 2.5kg/5.5lbs so
15kg/33lbs x 8, 25kg/55lbs x 8 and 35kg/77lbs per dumbbell x 8

Tricep Pressdowns
7p x 12 reps, 11p x 10 reps, and 15p (eqv to 90kg/198lbs) x 11 reps

Standing BB Wrist Curls (Flexors)
to 120-kilos/264lbs x 7 loose reps d/s to 60-kilos (meant to do 65)
 
Friday
Iso Lever Low Row
40kg/88lbs x 15 reps, 80kg/176lbs x 12 reps, 120kg/264lbs x 10 reps

Close Grip Bench Press
to 175kg x 2, upped to 180kg/396lbs x 2 x 2 (touch from spotter on 2nd rep both times)

MiraFit 60mm Rolling Handle
to
LH: +85kg/187lbs x 2, 2 and F
RH: +92.5/203.5lbs x 3, 3 and 2 reps
 
SteveMobsterG said:
Friday
Iso Lever Low Row
40kg/88lbs x 15 reps, 80kg/176lbs x 12 reps, 120kg/264lbs x 10 reps

Close Grip Bench Press
to 175kg x 2, upped to 180kg/396lbs x 2 x 2 (touch from spotter on 2nd rep both times)

MiraFit 60mm Rolling Handle
to
LH: +85kg/187lbs x 2, 2 and F
RH: +92.5/203.5lbs x 3, 3 and 2 reps
Click to expand...
@SteveMobsterG big weights on friday 180kg on the close grip !
 
Tuesday
@ Powerhouse just cos. But also cos I know I'd push myself harder at the gym vs at home
Seated Press
usual warm ups then 110kg/242lbs x 6 reps

Saxon Bar Work - 3 inch square
Made a mistake warming up thinking 72.5kg was 82.5kg but carried on working up via 92.5kg x 1 then 102.5kg x 1 and finally 107.5kg/236.5lbs x 4 x 1 reps (first one made me dizzy)
 
Thursday
The 'heavier' arm day
Hammer Dumbbell Curls
w/up then 30kg/66lbs x 16, 50kg/110lbs x 16 and 70kg/154lbs x 16 reps

Skull Crushers
bar (9kg) x 20, 29kg x 12, 49kg x 12 and 81.5kg/179lbs x 8 reps

Reverse (Extensors) BB Standing Wrist Curls
bar (20kg) x 20, 40kg/88lbs x 12 and 60kg/132lbs x 9 reps then a d/s to the bar x 20 reps
 
SteveMobsterG said:
Friday
Iso Lever Low Row
40kg/88lbs x 15 reps, 80kg/176lbs x 12 reps, 120kg/264lbs x 10 reps

Close Grip Bench Press
to 175kg x 2, upped to 180kg/396lbs x 2 x 2 (touch from spotter on 2nd rep both times)

MiraFit 60mm Rolling Handle
to
LH: +85kg/187lbs x 2, 2 and F
RH: +92.5/203.5lbs x 3, 3 and 2 reps
Click to expand...
Great work
 
Friday
No training partners so lots of singles on bench
One Arm Dumbbell Row
50kg/110lbs x 14 reps, 70kg/154lbs x 14 reps, 90kg/198lbs x 14 reps

Close Grip Bench Press
to 175kg x 8 x 1 reps

DOHTBDL
to 189.6kg x 5 x 1 reps
 
SteveMobsterG said:
Friday
No training partners so lots of singles on bench
One Arm Dumbbell Row
50kg/110lbs x 14 reps, 70kg/154lbs x 14 reps, 90kg/198lbs x 14 reps

Close Grip Bench Press
to 175kg x 8 x 1 reps

DOHTBDL
to 189.6kg x 5 x 1 reps
Click to expand...
@SteveMobsterG Strong updates Mobster.........
 
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