Mobsters grip n stuff

Discussion in 'Training Logs' started by Mobster, Feb 3, 2011.

  1. Mobster

    Mobster Grip Expert Expert

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    Monday
    Training was... interesting. The first time in a long time I've trained legs at home. I tried, using straps over the bar, to do Squats but the restrictions in my left shoulder made that impossible with 3 plates a side. So I did hip belt squats instead. I worked to an easy, for the legs, 170+kg but it's a faff getting into position. Once we all get used to the changes we need to make on wards and up wards
     
  2. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    My lower back twinges caused by the dumping of the bar on squats yesterday (before hip belt squats) kept me awake off and on thru the night so as to make me take a couple of painkillers. It seemed to hold me back today. Of course I could also say all of us are getting our heads around the new restrictions caused by the Covid-19 virus. Doesn't mean I can't be pissed off with not doing well.
    Two Hand Pinch
    to 108.2kg x 3 of 8 attempts
     
  3. Mobster

    Mobster Grip Expert Expert

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    So, given the time we're all gonna have here's how session No 2 went.

    Vulcan Gripper work (first time in a year plus)
    LH to 5/6 (eqv to level 15 - or an IM 3) x 4 x 1 reps
    RH to 5/6 (eqv to level 16 - or a BB Elite) x 6 x 1 reps

    Not to bad for the time etc
     
  4. Mobster

    Mobster Grip Expert Expert

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    Thursday - Covid-19 session 2
    It's still shoulders and arms so we make do with what we have. Paul brought over a light EZ bar, 4 dumbbells, 2 kettlebells and a few other bits. Added to what I have we can make do.

    Seated Press in the power rack
    The only olympic bar I have here was made for me by Pullum Sports and is deliberately over long so weighs 27kg so I adjusted the weight. It's gonna take a while to get used to the changes so we held back from the usual levels.
    60kg x 8 reps, 80kg x 8 reps, 100kg x 4 reps

    Hammer Curls (weight does not inc handle (feels kinda thin) and collars)
    10, 20 and 30kg x 8 reps. I think we can get these to about 40kg / 88lbs so once I'm there it'll be volume and reps

    s/s

    Lying Tricep Extensions (used the bench)
    20+kg x 8 reps, 60kg (too heavy) x a few so dropped to 45kg or so x 12 reps (this will be tweaked). Slight tweak from the bar in my left wrist so I might wrap it. I also didn't use elbow sleeves. I thin k I've done 70kg on this before so that'll be the aim

    Workout was 55mins (much quicker than normal)
     
  5. Mobster

    Mobster Grip Expert Expert

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    Friday
    Close Grip Bench Press
    on my 40mm thick non revolving 27kg bar in my power rack. Nothing crazy just
    to 140kg or so x 6 x 1 reps. Just looking to maintain at the mo

    Pulldowns on a V-Fit multi-gym
    sets of 15 x 1/2, 3/4 and all bar 1 plate (about 90kg resistance according to the spec)

    Fence post - grip lift
    sets of 4 x 40kg, 60kg, 80kg and 90kg with either hand.
     
  6. Mobster

    Mobster Grip Expert Expert

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    Monday
    Hip belt squats (leg press to be collected after 1pm)
    to 180-kilos standing on 3 blocks x 12 reps. The canvas strap bites into the ass but needs must

    Standing leg curls using the leg extension machine
    to all of 3.5p x 2 x 20 reps (done as strict as possible)

    Leg Extensions
    to 15p x 20 reps
     
  7. Mobster

    Mobster Grip Expert Expert

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    Tuesday - aka groundhog day
    Trained grip with Paul
    Two Hand Pinch
    to 109.2kg x 3 of 5 attempts. Dropped to 107.7-kilos x 3 and then 4 reps (videod) = annoying.

    Light Wrist Roller (3-inch) work
    a very light 15-kilos x 6-8 singles for the flexors and 3 singles for the extensors = nice pump
     
  8. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Trained with Paul and Shay today (known and off and on trained with Shay for years in the past and he now lives across the fkin road lol)
    Close Grip Bench Press
    to 142.5-kilos approx x 4 x 1 reps

    DB Rows
    zero warm ups just straight into the max we can get on a dumbbell at the mo
    60-kilos x 44 x 8 reps per arm

    Adj Thick Bar
    to 120+ kilos x 3 x 1 reps @ side
     
  9. Mobster

    Mobster Grip Expert Expert

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    Friday
    Shay only today as Paul's shoulders ruined. Shay is strong on tricep (both are good pressers) so that makes me up my game = good.

    Seated Press
    to 109.5-kilos x 4 reps (Shay topped out at 120+ for 3)

    Hammer Dumbbell Curls (my lift)
    to 60+kilos x 10 reps (new longer bar on order)

    Skull crushers (on the floor) with press to finish
    to 60+kilos (about 65 total) x 12 reps + 3 presses (Shay did 15+10)
     
  10. Mobster

    Mobster Grip Expert Expert

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    Monday
    Today's workout sponsored by the number 12 and the word ouch. Well that was 'interesting'. *I had it all to myself and managed to fall over and take a small chunk of skin of the left hand outside palm on Hip belt squats. I was lucky I'd not broken anything although I'm gonna have a couple of bruises. I 'got back on the horse' asap and did what needed to be done.

    Hip Belt Squats*
    65kg x 12, 125kg x 12 (both sets up on blocks), 185kg... fall over. Treat wound. Adjust belt / strap. Lift from floor x 12 reps. For safeties sake the new bar can't come quick enough.

    Leg Press
    145kg x 12 reps, 265kg x 12 reps, adjusted the seat - pushed from the safeties (see not fkin hurting yourself while training alone behind steel doors) 385kg x 12 reps

    Leg Extensions
    5, 10, 15 plates and then the stack x 12 reps

    Standing Leg Curls
    Leaning a little to the side (not forward as that's cheating) as it keeps the pad on the calf
    2p, 3p and 4p x 12 reps

    I added my Pullums bar to the leg press to see if I could load tons of weight on it in the future. I can. Sweet.
     
  11. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    Had a chat with a buddy online and we've challenged each other. So mine is to do speed bench work and see if I can hit 165kg and close a Ironmind CoC 3.5 gripper right handed before go back to work (say 10 weeks right now). With that in mind

    Close Grip Bench Press
    to 87-kilos x 3 and then 3 x 6 fast reps.

    Two Hand Pinch
    to 107.7-kilos x 8 x 1 reps

    Gripper work later
     
  12. Mobster

    Mobster Grip Expert Expert

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    Tuesday pm
    The workout ended up being between 6pm and 7pm
    Vulcan Gripper work
    to
    L/H: 5/5 x VN, N, 1, 1, 1 = level 15 or a CoC 3
    R/H: 5/5 x 1, 5/6 x 1, 6/6 x 1, 1, VVN, VVN, VVN = level 18 or about a CoC 3.5.
     
  13. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Shoulder Press
    (need to adjust starting height)
    to 102.5-kilos x 4 reps

    Hammer DB Curls
    to 70-kilos x 10 reps (used pinch set collars)

    Skull Crushers
    from the floor (no spot)
    to 65-kilos x 8 reps
     
  14. stanly

    stanly Full Member

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    do you do pinch grips? tried that with a smooth barbell plate. really is great. I only do Hammer curls now infact i only do these with seated preacher curls for biceps. I think hammer curls are a more natural position when curling dumbbells. my forearms are not bad. really like the hammer curls. wrist curls, rev wrist curls are in my opinion a waste of time.
     
  15. Mobster

    Mobster Grip Expert Expert

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    It's my Tuesday workout

    Friday
    Kinda forgot it's an actual holiday today lol. I working on a max bench during lockdown so

    Close Grip Bench Press
    to 147kg (bar weighs 27) x 5 x 1 reps

    Low Cable Rows on fit machine (90kg??)
    to stack x 15 reps

    Dumbbell Rows
    straight on 80-kilos x 8 reps

    RT Work
    to 320+lbs x 3 reps (more reps there)