Mobsters grip n stuff

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

  1. Mobster

    Mobster Grip Expert Expert

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    Sunday
    T/Grippers
    Usual warm ups
    L/H: CoC 3 x 2, 3, 3, 3, 3, 3 reps
    R/H: HG350(o) x 2, 3, 3, 3 reps, HG350(n) x 2, 3, 3, 3 reps CoC 3.5 x 5 x 1 reps.
    Good session and worked with Troy on his conditioning at the same time
     
    #61
  2. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    Trained shoulders n arms with Nathan
    Shoulder press
    bar x 12 reps, 50-kilos x 8 reps, 85-kilos x 4 reps, 92.5-kilos x 0 reps (right side as per hates me), 85-kilos x 1 rep, 85-kilos x 2 x 4 reps super-setted with curls

    DB H Curls
    20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps

    TPD
    50-kilos x 8 reps, 70-kilos x 8 reps, 87.5-kilos x 8 reps
     
    #62
    Simon likes this.
  3. Mobster

    Mobster Grip Expert Expert

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    Wednesday
    PM - trained with da mob.
    2HP
    to 107kg x 3 x 1 reps, 109kg x 3 x 1 reps

    Thursday
    Went to Gymnation to check out new toys. Will be busy at ours later.
    T/Grippers
    Usual warm ups
    L/H: CoC 3 x 2, 3, 3, 3, 3 reps
    R/H: HG350(o) 2, 3, 3, 3, 3 reps, HG350(n) x 3, 3, 3, 3 reps, CoC 3.5 x 5 x 1 reps
     
    #63
  4. Mobster

    Mobster Grip Expert Expert

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    Saturday
    A very busy day in the yard even if everyone didn't arrive. Beautiful weather too so 90% of the work was outside. Started with Nev and I at around 10 and continued through until 3pm or so.

    RT work (should have been back - see Sunday)
    NH
    B/H: 60-kilos x 6 reps, 80-kilos x 3 reps
    L/H: 93.75-kilos x 5 x 1 reps
    R/H: 103.7-kilos x 5 x 1 reps
    OH
    L/H: 120-kilos x 56 x 1 reps*
    R/H: 133.75-kilos x 6 x 1 reps*
    * may need to recheck book and confirm.

    Sunday
    Back early with Nev (chest) for my back workout. Ant arrived around 10pm for his 2nd w/out of the weekend (did one late yesterday)

    Chins
    8

    Lat pulldowns
    70-kilos x 8 reps, 110-kilos x 8 reps, 145-kilos x 7 reps

    Low Rows
    70-kilos x 8 reps, 105-kilos x 8 reps, 137.5-kilos x 6 reps
     
    #64
  5. Mobster

    Mobster Grip Expert Expert

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    Monday
    am
    Naz
    T/Grippers
    L/H: CoC 3 x 3, 3, 4, 4, 4 reps
    R/H: HG350 (o) x 3, 3, 4, 4, 4 reps, HG350 (n) x 4, 4, 4 reps, CoC 3.5 x 5 x 1 reps.
     
    #65
  6. Mobster

    Mobster Grip Expert Expert

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    Monday pm
    Lack of anyone, inc latecomers Seb and Jacek, showing up mucho annoying



    Tuesday
    No Nath so I did legs at GN. Opened yard for Seb, Jacek and Chris on return at 12 noon.
    Leg press
    to 680-kilos x 8 reps

    Leg Ext
    to 100-kilos x 2 x 6 reps (12/6) negs

    Leg Curl (1 leg standing machine)
    to 15-kilos x 8 reps @. Nice.

    Putting my support behind this: Action for Rehabilitation from Neurological Injury
    There's some amazing training kit on offer. Some worth hundreds.
     
    #66
  7. Mobster

    Mobster Grip Expert Expert

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    Wednesday am
    Naz
    Legs sore (quads). I did note that the idiot who repairs the kit at GN had somehow managed to off set the weight pin on the leg press so that I was able to load only 18 x 20kg plates on one side (and still have room for more) and 16 x 20kg plates on the other which had room for only a small plate left. Hence, at the time, my right thigh feeling more of the work.

    RT work
    NH
    B/H: 60-kilos x 6 reps, 80-kilos x 3 reps
    L/H: 95-kilos x 5 x 1 reps. Mostly tough
    R/H: 105-kilos x 5 x 1 reps also the same.

    OH
    L/H: 122.5-kilos x 5 x 1 reps
    R/H: 135-kilos x 5 x 1 reps plus one to make up for a slightly sloppy one.
     
    #67
  8. Mobster

    Mobster Grip Expert Expert

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    Thursday pm
    No one to coach in the AM and two guys interested pm (If I had a pound for everyone that asked ha ha). Jacek et al trained. J worked to a 100-kilo push press. His approach was off and I had him almost run at the bar (the better to kick it's ass!) and that succeeded where the others failed.
    Shoulders n arms
    Press
    Started out hard as shoulders ache etc
    worked to 87kg x 3 x 4 reps

    DB H Curls
    Biggest final set yet but v loose. May drop back to 40's for multiple sets
    worked to 107.20lbs a hand x 5 reps @

    TPD
    to 87.5-kilos x 8 reps
     
    #68
  9. Mobster

    Mobster Grip Expert Expert

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    Friday
    2HP
    worked to 107-kilos x 3 x 1 reps and then 109-kilos x 4 x 1 reps
     
    #69
  10. Mobster

    Mobster Grip Expert Expert

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    Saturday
    Rest

    Sunday
    T/Grippers
    to
    L/H: CoC 3 x 5 x 4 reps
    R/H: HG350 (n) x 5 x 4 reps, HG350 (o) x 4, 4, 3 reps (+F), CoC 3.5 x 5 x 1 reps (+F)

    Monday
    Back
    Chins
    3 x 6 reps

    LPD
    70-kilos x 10 reps, 110-kilos x 8 reps, 145-kilos x 8 reps

    Low Rows
    80-kilos x 8 reps, 105-kilos x 8 reps, 137.5-kilos x 8 reps

    Straight arm pulldowns
    40-kilos x 15 reps

    Inner rotator cuff work
     
    #70
  11. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    RT work
    Well off compared to the usual. probably from showing off and lifting heavy but cold (without warm-ups) on Monday evening.

    Wednesday
    Rest

    Thursday
    2HP
    to 109-kilos x 5 x 1 reps
     
    #71
  12. Mobster

    Mobster Grip Expert Expert

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    Friday
    Legs
    Leg press
    Hit the wall when maxing out again. Not sure why and why on this machine. No wraps etc used until past 480kg.
    120-kilos x 8 reps, 240-kilos x 8 reps, 354-kilos x 8 reps, 474-kilos x 8 reps, 594-kilos x 8 reps, 684-kilos x 1!!

    Leg Ext
    Said to Naz - Ronnie does 30+ with 250 and 30+ with 295. So... worked to 145-kilos and tried to do 15. Did 12 and legs were on fire.

    Leg Curl
    3 x 45 x 8 reps. Later my hamstrings kept cramping up.

    Saturday
    Loads down today. V busy. Did an inverted CCS close of a 3 (inserted card etc) hanging from inversion boots - so upside down in our power rack (vid on Facebook).
    T/Gripper work
    Usual warm ups
    L/H: to CoC 3 x 6 x 4 reps
    R/H: HG350(N) x 6 x 4 reps, HG350(O) 3 x 4 reps, CoC 3.5 x 6 x 1 reps
    Also did a close of an AtomGripz 4 (quad) band gripper.

    Sunday
    @ GN
    RT work
    Used the usual 'new handle' and then switched the the one loaned to me by Sam (more on which later).*
    N/H
    B/H: +60-kilos x 6 reps, +80-kilos x 3 reps,
    L/H: +95-kilos x 5 x 1 reps,
    R/H: +105-kilos x 5 x 1 reps

    O/H*
    L/H: 125-kilos x 0, 110-kilos x 3 x 1 reps, 115-kilos x 3 x 1 reps, 120-kilos x 0
    R/H: 125-kilos x 0, 110-kilos x 3 x 1 reps, 115-kilos x 3 x 1 reps, 120-kilos x 0
     
    #72
  13. Mobster

    Mobster Grip Expert Expert

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    Monday
    shoulders n arms
    With my shoulder problems this is probably my hardest to do workout
    Seated Press
    bar x 12 reps, 50-kilos x 8 reps, 90-kilos x 3 x 4 hard reps

    DB H Curls
    10-kilos+ x 12 reps, 20-kilos+ x 8 reps, 30-kilos+ x 2 x 8 reps

    TPD
    50-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 6 reps
     
    #73
  14. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    2HP
    tried to work to usual amounts but not happening so dropped to 92-kilos x 2 x 3 reps and 97-kilos x 2 x 3 reps

    Wednesday
    Did RT work using the Mark MD RT handle (another variant on the 2010 handle) now on loan until after the NEC.

    Thursday
    PM workout. Troy, Jason and Rubin. Al doing conditioning style workouts with small variations for all (different needs etc)
    T/Grippers

    Friday
    A few more days training and then rest until the NEC. Back only today. Naz and Jacek in the am. £107M Euro jackpot tonight. Come to papa!!

    Chins
    3 x 7 reps

    Lat Pulldowns
    70-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 6 reps

    Low Rows
    80-kilos x 8 reps, 105-kilos x 8 reps, 140-kilos x 6 reps
     
    #74
  15. Mobster

    Mobster Grip Expert Expert

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    Saturday
    T/Grippers

    Sunday
    @ GN
    2HP @ 70mm.

    Seb, one of the lads I coach in strongman training, placed 2nd in his first 105 comp and qualified for the British! Nice work.

    Monday
    W/roller
    First time in ages and what a pump! Right forearm hit 16 inches and had lumps n bumps on it. Nice! I could barely make notes in my diary ha ha :lol:
    C/W: +60-kilos x 6 x 1 reps (up only).
    A/C/W: +40-kilos x 6 x 1 reps plus pumped it back n forth as this really pumped the forearms. Last days training before the NEC
     
    #75