Mobster trains Grip HARD! And other stuff too...

[Mobster]

I'm currently training for the Peter Horne memorial event in April, the British in May and the Chad Woodhall (win a $1000) in June (if I am able to go).

[robert da strongman]

watching this one!

[Mobster]

Friday PM
Trained grippers this morning (was a little off) and then this evening, in spite of a busy'ish day went to the other gym (Gymnation) and did the following:

Two hand pinch (70mm thickness - see note)
set up (43.6-kilos) x 6 reps, plus 30-kilos (73.6) x 3 reps, plus 40-kilos (83.6) x 1 rep, plus 50-kilos (93.6) x 1 rep, plus 55-kilos (98.6) x 1 rep and then a PB on this set up and thickness of plus 60-kilos (103.6) x 1 rep, dropped back to 98.6-kilos and did 12 x 1 reps with it (roughed up the skin nicely). I decided to do 70mm as the last few times I've been killing myself too much with my regular width (44mm) etc so a change seemed a good idea. Seemed I was right.

Talking and chatting too much as per and then

2" V-Bar
Using the same 2" 35-inch long bar, but with my hand at the 24-inch height, as part of the set up as above and an Olympic collar (tapped to super tightness) and weighing 16.4-kilos on the gym scales I did the following:
B/Hands - plus 45-kilos x 1 rep @ , plus 60-kilos x 1 rep @, plus 75-kilos x 1 rep @, plus 90-kilos x 1 rep @, plus 105-kilos x 1 rep @ then

L/H: 105-kilos (121.4-kilos / 267.8lbs) x 2 more singles (3 in total)
R/H: 112.5-kilos (128.9-kilos / 283.58lbs) x 3 x 1 reps. NB: This is a lift in the Chad Woodhall challenge event and according to John Beatty's FBBC website the record on there is 289lbs. This is the second time I've done it seriously. Sweet :D

[Mobster]

Saturday
Started off with chest n' back
As before I'm still not benching (not since Dec 20th when I did a 190-kilo/418lbs single) due to r/shoulder problems. So...

At Gymantion
Pec dec
Cocked up by reading info from the session before last so...
16p x 8 reps, 35p x 8 reps, stack x 10 reps

s/set

Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 22.5-kilos x 6 reps

Assisted Dips
-80lbs x 8 reps, -60lbs x 8 reps

Dips
bwt x 8 reps harder on triceps than chest which is good in light of the shoulder issues.

At my gym 10 mins or so later

Low row
70-kilos x 8 reps, 90-kilos x 8 reps, 112.5-kilos x 6 reps ran out of steam so stopped.
Rest

One hand pinch
In the June comp as part of the medley there is a pinch with one hand 2 45's.
2 thin 15-kilo Alex (Tm) plates x 3 reps a hand (lift from floor onto block and down again.
L/H: same but with a 1.6-kilo pin through them x 9 singles alt with
R/H: same and pin and 3.75-kilos added for 10 attempts (9 successful).
My left thumb, as with my right, was chewed up from the thick two handed stuff yesterday and this thin one handed stuff just chewed it a little more (saw some blood, only a spot mind).

To finish I took a pair of 10-kilo plates outside and threw them from hand to hand until they dropped at 40-seconds.

Later on, with the rest of the lads doing their strongman training and me well refreshed I also had a go at cleaning our Baby Inch (53-kilos and a thick handle) and then did the 1min5 on the 2" bar beating a visitor. It was easy (I focused on a nail in the ceiling, my hands were dry and I felt good).

Do I ache? Of course. No training tomorrow. Just food.

[robert da strongman]

nice training!!

[Mobster]

Cheers. Fed by the same two food groups in your sig line last night ha ha.

[robert da strongman]

damn! doing keto i have to wait till after april 18

[Kelly Baker]

Along for the ride too!

[Mobster]

Ahh then you wont wanna know that I'm making a nice Tuna Pasta bake later, yum, yum. LOL

Monday
Vulcan Gripper
Using mine (hardest of the few I've used)
B/H: L1 x 6 reps @, L7 x 3 reps @

L/H: L10 x 1 rep, L11 x 1 rep, L12 x 1 rep, L13 x 1, N, N, VVN, VVN, L12 + 1 thick rubber band x 1, VVVN, VVN, 1, 1 rep (held for time)

R/H: L12 x 1 rep, L14 x 1 rep, L16 x VVN, L13 (accident) x 1 rep, L16 x VVN, 1, VVN, VVN, L15 + 1 thick rubber band (as above) x VVN, 1, 1, 1, 1 reps

[robert da strongman]

nice!

[Mobster]

Shoulders and arms later.

[Mobster]

Tuesday
Shoulders, arms and RT work
Seated BB press (alt with machine session next time)
20-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 41.25-kilos e/s x 3 x 1 reps (all hard work)

EZ bar curls
10-kilos e/s x 8 reps, 17.5-kilos e/s x 8 reps, 22.5-kilos (45) e/s x 2 x 6 reps

TPD
30-kilos x 8 reps, 60-kilos x 8 reps, 83.75-kilos x 2 x 6 reps

RT (old handle / plates only)
B/H: 60-kilos x 3 reps @, 90-kilos x 3 reps @
L/H: 120-kilos x 1/2 rep, 1, 1, 0, 1 rep
R/H: 120-kilos x 2 x 1 reps, 135-kilos x 3 x 1 and 1 missed rep

[Mobster]

Listening to RX radio now and they mention a motivational thread... where is it??

The mind is, by far, one of the most important aspects of what we do. Be it staying on a diet or, as it is for me, digging deep to get the job done and not being mind-fucked by some big numbers being thrown about. Take today: the RT work was, once again, heavy ass heavy. 135-kilos plus the set up is 300+ lbs. To get the job done I visualized I was on the platform come June doing just enough to get my bod on the winners podium.

[robert da strongman]

nice training!

[Mobster]

Second session of the day
Tuesday pm
2HP @ 44mm on Euro set
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 82.5-kilos x 1 rep, plus 85-kilos (107-kilos) x 1, 0, 1 rep

Thick bar (2.5-inch) sumo d/o deadlift
bar weighs 13.9-kilos
plus 40-kilos x 5 reps, plus 80-kilos x 3 reps, plus 130-kilos x 1 rep, plus 150-kilos (163.9)

[Mobster]

Wednesday
Plate wrist curls
B/H: 5-kilos @ x 3 reps, 7.5-kilos @ x 3 reps, 10-kilos @ x 3 reps,
L/H: 13.75-kilos+set up x 3 reps, 15-kilo+set up 3 x 3 reps
R/H: 15-kilos+set up x 3 reps, 15-kilo plate x 3 reps, 15-kilo plate+pin x 3 x 3 reps

Formulator work
equ x 10 reps, +2.75-kilos x 8 reps, plus 5.5-kilos x 8 reps, plus 8.25-kilos x 8 reps, plus 9.25-kilos x 6, 4, 4, reps (hard)

I was going to do some one hand deadlifts but my back is still sore from last nights workout so maybe tomorrow. I might so torsion grippers later.

[robert da strongman]

good session!!

[Mobster]

A good week.

Wednesday pm
Torsion grippers
B/H: usual warm ups

L/H: CoC 3 x 1 rep, BBGM x 1 rep, CoC 3 x 1 rep, BBE x VN, VVN, VVN, VVN, N (poor set), VN (7 attempts in all)

R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, BBSE x 1 rep, CoC 3.5 x 2 x 1 (first one was a weird off set but still closed rep), 4.01 rated 4 x VVVN (nice), VVN, VVN, VN, VVN (good work and will be back on 4 for a few singles again soon).

2HP of 90-kilo for reps as per www.titlebash.com (http://www.titlebash.com/) challenge
I started with what looks like an identical set up to Rob Framptons (see website video) and both were a little over 90-kilos and bashed out 5 reps in 3 or so seconds and then could not even move it.

Baring in mind I did pinch yesterday I wanted to see if I could do more using one of our 90-kilo disc and caned 4 reps which were all touch-n-go but again could do no more. Robs record is 10 in 60-seconds. I KNOW I can beat this but need to be fresh and ready to rock and roll. Rob looked worn out after his attempt so I know it's not easy.

[robert da strongman]

sweet work!

evening there already...

[Mobster]

I usually train around 10am and then any time I feel ready later. Today that was around 3pm. It is evening now as I post (a little before 7pm). Yesterday's PM session was around 5-7pm.

[Mobster]

Thursday am
Probably wont train this afternoon cos my thumbs are sore from the workout (I also could not find my tape) but the skin needs to toughen up some.
One hand deadlifts hook grip
B/H: 60-kilos x 3 reps @, 100-kilos x 2 reps @, 140-kilos x 1 rep @, 160-kilos x 1 rep @
L/H: 185-kilos x 1 rep @ (equals Paul Savage's 185 r/h)
R/H: 187.5-kilos x 1 rep

I think I can do more soon but held off for another day.

[robert da strongman]

nice!

i hate hook grip..

[Mobster]

The left thumb pad still hates it this morning... tis sore he he

Friday am
Did legs today... was b-r-u-t-a-l.
Leg Press
0-kilos x 10-12 reps per leg warm up, 40-kilos x 10 reps, 80-kilos x 20 reps, 120-kilos x 30 reps, 240-kilos x 50 reps... my god this was HARD. 60 next time then up to 7 plates.

Leg Curls
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 60-kilos x 2 x 6 reps

On the flip side I had some very helpful good news last night. I'll do what I can with the opportunity.

[Mobster]

Saturday am/pm
Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L11 x 1 rep, L12 + band x VVN, 1, 1, 1, 1, VVN, VVVN (7)
R/H: L12 x 1 rep, L14 x 1 rep, L15 + band x 7 x 1 reps

2HP
Equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 82.5-kilos x 1 rep, plus 85-kilos x 0, 1/2 up, 0 Grrr Cos I wanna beat Rob F's 10 reps with 90 kilos I did 6 reps with a 90-kilo disc in about 30-seconds.

2" V-bar
added a 90-kilo disc x 1 rep @, jumped to 130-kilos (286lbs) x 0 reps, dropped back to 110-kilos x 1 rep @, 120-kilos x 0L and 1 rep R, then L/H: 115-kilos x 4 x 1 reps and R/H: 125-kilos x 3 x 1 reps (down from last week grrr).

Later back to (with Loz)
2HP again
set-up + 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1,1,1,1,1+fail (Loz having done 2 reps).
I was on the verge of the skin going so stopped here but was made up by the simple fact of training it 2x in a day and still being coolio

[Mobster]

http://img21.imageshack.us/img21/2153/richslogfeb09.jpg

Photo 'wot' I took from today.

[Viking]

Subbed, looks like a great ride to the comp.

[Mobster]

I hope so. The photo is of one of our visitors Richard Scott.

[Mobster]

Sunday
Just back from chest n' back. As per everything bar low rows at Gymnation.
Pec Dec
16-kilos x 8 reps, 35-kilos x 8 reps, stack x 2 x 8 reps

s/set with

Pullover machine
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 6 reps

Ass Dips / Dips
-60lbs x 8 reps / bwt x 9 reps (will do more in time and then add weight if shoulder gives me no issues to worry about)

At Whey Gym
Low row
70-kilos x 8 reps, 90-kilos x 8 reps, 112.5-kilos x 2 x 6 reps

[Mobster]

Monday
Grr paypal are really annoying me today. I tried to move some money out on the 11th of an paypal account I have held for years only to be told today (baring in mind it was meant to be put INTO my bank account) that I have 'insufficient funds in the bank'. What?? I don't have enough in the bank to accept a deposit?? Are they morons?? I have more than enough but even if I did not I WANNA PUT MONEY IN NOT TAKE IT OUT!! MORONS!!

I should go train again cos I'm pissed off with them. Anyway I did this prior to calling my bank and paypal (getting a human operator is fun too... not).

One hand pinch
The left hand was hard work but I eventually got 'my hand in' ahem.
B/H: warm up with 2 x 15-kilo 'Alex' plates x 3 reps @
L/H: 2 15-kilo plates + light pin + 1.25-kilos x 4 x 1 reps
R/H: same set up + 5-kilos x 1, 1, 1, half, 1 (total weight about 36 or so kilos)

Blobs
On Saturday, having pinched, Jim Wylie asked me if I could do the blobs and I failed miserably before having another crack at it. Today, having pinched, I had no such problems. Tsk. :angry: Anyway
L/H: 20-kilo blob x 1, 1, 0, 0,
R/H: 20-kilo blob x 3 x 1 reps, upped to 25-kilo blob (23.80kg on scale) x 3 x 1 reps with a hold on the last one.
I then had a crack at the beast... 30-kilos... no go. I was able to do the 20 and 25 back to back again then that was me lot.

Another quick go at the 90-kilo for reps... not after blobs and pinching :D

[Mobster]

Monday pm
Torsion Grippers
usual warm ups etc
L/H: VVN, VVN, VVN, VVN, VVN, VVN, VVN reps
R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 3 x 1 reps, CoC 4 (4.01 rated) x VVN, VVN, VVN, VVN reps

Old handled RT work (weight is plates only)
B/H: straight in at 90-kilos x 1 rep @, 110-kilos x 1 rep @, 120-kilos x 1 rep @
L/H: 125-kilos x 1, 0, 1, 1 rep
R/H: 136.25-kilos x 1, 1, 0, 0, reps

[Mobster]

Tuesday am
I need to do some calculations of percentage of max because, as shown by today's workout, the both times I go t to around 170-kilos on either bar I hit a wall. The target will be 200-210-kilos / 440-462lbs

2.5-inch thick (hollow) d/o sumo deadlift
bar(14)+40-kilos x 6 reps, bar+90-kilos x 3 reps, bar+140 x 1 rep, bar+160-kilos (174) x 1 rep (was dizzy after)

2-inch thick (solid) d/o sumo deadlift
bar+40-kilos (70) x 1 rep, bar+ 80-kilos (110) x 1 rep, bar+120-kilos (150) x 1 rep, bar+140-kilos (170) x 0 reps (see above)

[robert da strongman]

nice work!!

[Mobster]

Tuesday pm
Machine press (alt with barbell as noted)
1/2 stack x 8 reps, stack (90kg) x 8 reps, stack + 30-kilos x 8 reps (normal grip on this weight).

EZ curls
bar x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 45-kilos x 6 reps

TPD
stack (about 100lbs as I could not get the pin in the last hole) x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 45-kilos x 8 reps (all easy)

[Mobster]

nice work!!

It was all right but I wanted a tad more. I'm probably training too often at the mo but so much to do and not enough time to do it all.

[Viking]

I have to learn quick mental kilo math...

[Mobster]

Simple a tad over 2 (2.2 or 2.2046). So 1-kilo equals 2.2lbs, 50-kilos 110lbs and so on.

[Mobster]

Wednesday am
Plate wrist curls
B/H: 5-kilos x 6 reps, 7.5-kilos x 3 reps, 10-kilos x 3 reps
L/H: 15-kilos in plates on L/pin x 2 x 3 reps, felt strong on this so upped it to a 15-kilo plate and did 2 reps (of 3)
R/H: 15-kilos on L/pin x 3 reps, 15-kilo plate x 3, 15-kilo plate on L/pin x 2 (tried for 3 rep on both 1st and 2nd set), 2, 1
In between attempts I had a few single rep attempts on the newly arrived 2" FBBC V-Bar

R/Formulator work
2.75-kilos x 10 reps, 5.5-kilos x 8 reps, 8.25-kilos x 8 reps, 9.25-kilos x 3 x 5 reps (on every one the first 4 went quick but the last slllloooowwww rep... that was hard).

I did one attempt on the MM7 (dud) gripperwhich went to 3/4-inch. Considering I was working my hands hard on the other exercises I thought that was ok. But a few minutes later, having done the last working sets of the above I had another crack and got it to a 1/4-inch. I think it's doable and when I am rested, fresh, etc I'll crack it in half!!!

[Mobster]

Wednesday pm
With the MM7 dud in my grubby paws only 18 hours or so it's job done and onwards to the next. It wasn't going to be a gripper session but I wanted to get this done. As follows:
Torsion Grippers
usual warm ups
L/H: BBGM x 3 x 1 reps, CoC 3 x 3 x 1 reps. Instead of the BBE I did the HG350 thus: 3 x 1 reps Tried a 4th missed so stopped

R/H: BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 1 rep, then 3 solid attempts inc a go at baby repping the MM7 dud. Job done.

[Mobster]

http://www.youtube.com/watch?v=lXhPfJFOSII

[robert da strongman]

makin my hands sore reading this!

[Mobster]

MM7 dud video:
http://www.youtube.com/watch?v=JNVeb-xWDMU

2nd attempt at an upload Grrr

[Mobster]

Thursday am
Leg press
0-kilos x 10 reps @, 40-kilos x 10 reps, 80-kilos x 20 reps, 120-kilos x 30 reps, 260-kilos x 50 reps... ouch ouch... pumped!

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 60-kilos x 2 x 7 reps (hard)

Bwt: on GN scales 283lbs sans belt etc
Thursday pm
2HP
Set up, as per is 21.7-kilos and set at 44mm. Usual warm ups then from +80-kilos x 1 rep, +82.5-kilos x 1 rep, plus 84-kilo x 1 rep, plus 85-kilos x 1 rep, plus 86-kilos x 1 rep, plus 87-kilos (108.7-kilos/239.64lbs total) x 1 rep. I still felt ok so tried for what would have been a new PB and gym record with plus 91-kilos or 112.7-kilos but this was firmly welded to the floor.

Onwards. As I was working what is effectively a wide grip I thought I'd fry it with some blob work so...

Blob
easy work on the 20-kilo blob with either hand (3 x 1 reps). Then R/H: 25-kilo blob x 2 x 1 reps. Then tried, with the other hand adding a finger and a thumb, the 30-kilo blob. It took a couple of goes and I was power dropping so really not doing negatives. I dropped back to the 20-kilo and pulled it with the pink resistance band over the top to box height.

Then, just for fun, I managed a few singles lifting the 20-kilo blob in the left and 25-kilo in the right but not to full height.

[Viking]

mm7 dud video:
http://www.youtube.com/watch?v=jnveb-xwdmu

2nd attempt at an upload grrr


nice!!!

[robert da strongman]

nice!


need to get a blob.

[Mobster]

Day off today.

[Mobster]

Saturday
2" FBBC V-Bar
Need to ask Twig and check with records etc regarding either seasoning or removal of paint (already happening through use). I degreased my hands and did some work on it and then switched to more weight using the other set up.

B/H: Bar (10.7-kilos) + 40-kilos x 3 reps@, plus 60-kilos x 2 reps@, plus 80-kilos x 1 rep@, plus 95-kilos x 0 reps@
Changed to other set up: plus 95-kilos x 1 rep@, 110-kilos x 1/2 rep L/H: and 1 rep RH
L/H: 110-kilos x 0 reps
R/H: 115-kilos x 1 rep, 120-kilos x 1 rep, 125-kilos x 0 reps

RT (old handle)

B/H: started at 100-kilos x 1 rep@, 110-kilos x 1 rep@, 115-kilos x 1 rep@, 120-kilos x 1 rep@
L/H: 125-kilos x 2 x 1 reps, missed the 3rd attempt
R/H: 140-kilos x 0 reps, 135-kilos x 0 reps, 130-kilos thumbless grip x 1 rep, 135-kilos x 1 rep thumbless grip (thus the thumb must have been worn out plus I can use more wrist action).

W/Roller (set in rack)
90-kilo disc x 3 x 1 reps (rolling up only)

MDB
Having had the Millennium dumbbell arrive back yesterday and in spite of more or less exhausting my thick bar capabilities I was still able to pick it up 2x right handed. I might even have a pop at Laine's repping record in the no too distant future.

[Mobster]

Came back later and did some more pinch with Loz. Neither of us could max out (both missing 111+ kilos) but we both did 12 reps in under 60 seconds to get the title off of Rob Frampton on www.titlebash.com here: http://www.titlebash.co.uk/title.php?id=258 I'm waiting on Loz's video but mines up.

[Mobster]

Sunday
Chest/back
Pec dec
16-kilos x 8 reps, 35-kilos x 8 reps, stack plus 5-kilos x 2 x 6 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack+25-kilos x 7 reps (hard work)

Ass. Dips / dips
-60lbs x 8 reps / 2 x 7 reps x bwt

Low row
70-kilos x 8 reps, 90-kilos x 8 reps, 112.5-kilos x 2 x 7 reps (hard work)

Bwt (on GN scales)
284lbs

[Mobster]

Who'd have thunk it... just had a PM on another board over what amounts to a bunch of washer women and girls gossiping over shit. Planks.

I'm down for this big US win a $1000.00 grip comp being promoted by Chad Woodall. Anyway one of the Gillingham boys (Wade) and two of the Sorinex lads (Big Tex Henderson, Rich some-on-other and a Richard Sorin (as a sponsor) are pulling out because 'comments have been made'. Bunch of fucking girls.

Rich and Tex are 350lbs, Wade 330 or so and even Sorin is around 280-300lbs. But they are pulling out because of comments? On our chalk board at the back of our rough house gym we have our saying of the moment 'harden the fuck up'. Another is 'man up'.

If you weight 300+ and can deadlift a house then why pull out cos of 'comments'? For fucks sake. Fucking gaylords.

I haven't paid my entry fee yet... so having seen the PM said here's my reply 'can I pay NOW by paypal'. That's my reply.

Fucking gaylords.

[robert da strongman]

some people just dont have a backbone anymore

[Viking]

What? Thats horseshit....pathetic....when did the biggest strongest guys in the world care about what other people think? Were in strength sports because we dont care for being judged on how we look or how big our muscles are...

[Mobster]

And that's my thinking exactly. It started, I think, over some silly 'oh we need to change this and that' and I eventually said something like 'man up' and 'no comp is exactly how we want it to be' (if it was I'd pick what I'm good at). I mean Rich and Tex would have caned my ass on thick bar deads. One of them did a 500+ double over hand raw lift just last week. My current PB is 190-kilos or 418lbs. I'd like 200+ or 440lbs but that's way of 500+.

I'd like to be privvy to the emails and PM's.

But the whole thing for me is just pissy.

Man up, pay the fee, train yer ass off, do yer damned best, win, lose, draw. Then either fill yer boots with a trophy, goods and cash or have a beer after and not give a fuck. C'mon!

I also paid my fee last night. Get it on!!

[Mobster]

Monday
Some good orders over the weekend, a silly thing regarding the June comp etc all had in me in a good frame of mind today. Plus up early to the post office etc etc So no it was no great shock I did better than the last few sessions but I'm still grateful :D

Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L12 (meant to go lower) x 1, 1, 1 upped to L13 x VVN, VVN, VVN, VN*, VVN
R/H: L12 x 1 rep, L14 x 1 rep, L15 x 1, 1, 1 upped to L16 x 1, VVN, VVN, 1*, 1

* stood up at this point as all the rest had been done sitting down. It makes a difference.

Also removed paint from FBBC bar to see if that helps (with permission ahem).

[Mobster]

Monday PM
1HP
B/H: warmed up with 2 x 15-kilo thin Alex (tm) plates x 3 reps @ using 2HP first then 3 x 2 reps using one hand
L/H: +pin+1.25-kilo disc x 6 x 1 reps
R/H: +pin+5-kilos x 6 x 1 reps (v hard)

Blob
B/H: 20-kilo blob x 1 rep, then 3 reps,
L/H: 25-kilos x negs only 2 x 1 reps
R/H: 25-kilos x postives only 2 x 1 reps (I would pick up with the right and lower down with the left from a bench), I then tried the 30-kilo blob again but got 2 assisted negs only. I then, using string, did some 25-kilo blob plus 1-kilo x several pickups and downs

V-Bar test
As before paint scraped off (to 7-inches - confirmed with John Beatty), thus:
L/H: pin (10.7kg) + 90-kilos (used 90-kilo disc) x 1 rep, 110-kilos x 1 rep, done
R/H: pin (10.7kg) + 90-kilos (used 90-kilo disc) x 1 rep, 110-kilos x 1 rep, 115-kilos x 1 rep, 125-kilos x 2-3 x 1 rep (all only to 2-inch height. Total weight 135.7-kilos / 298.54lbs :) I didn't think it was this heavy until I just checked. So a nice new PB :D

[robert da strongman]

amazing training

[Mobster]

Like a man that can squat 600 I'd want 650. I always know of someone doing better. Maybe on individual lifts and not as an all rounder but I still want more.

For example I've yet to do the 30-kilo/66lb blobs but Laine Snook has had air under them. He also did a double Millennium deadlift whereas I did the first EVER one hand deadlift of the same (indeed any lift at all one handed beating Mark Henry by 11 days I think).

There's a youtube video where he does 7 reps one after another whereas I did 7-10 in on session inc holds at the top on the last few (it was a good night). But I want his record now. Even the one hand pinches are 5-10-kilos (11-22lbs) short of the pair of 45's I want to get for Chad's competition (in the medley).

Like I say. Never enough.

That said I was pleasently surprised myself at the V-bar cos I hadn't worked out what it was until I used the PC's calculator. A good day all round. Here's hoping I can do it again tomorrow (starting with shoulders and arms).

Wait until I start on the magic beans ha ha.

[robert da strongman]

haha the magic beans...

[Viking]

I like the work Mobster, makes me want to train forearms more than once a week. Construction works my forearms pretty well in between saturdays, but need more strength and size.

[Mobster]

Tuesday (am only - I did enough ha ha)
2" Thick bar (solid) sumo deadlifts
Could have been better as REALLY need top work on using legs only.
I worked from 70-kilos x 5, via 90, 110, 130 and 150 to a sloppy single x 170-kilos but I was all over the place by that point.

2HP @ 44mm
As I was warmed up / tired from the deadlifts I made progress quickly
set up x 3 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 5 x 1 reps. I even used the official frame and on the last rep show boated a little by holding it gently against the pin.

Bonus RT work
In light of Titlebash RT 75kg for reps (http://www.titlebash.co.uk/title.php?id=267&PHPSESSID=2d0d57bca5cf6464db1aa4b0e4f0eac2) I was of a mind to set it up as per the 'rules' (75-kilos total newish handle and rep away for a minute) but couldn't be bothered with 75-kilos (I've been warming up with 90) so just shoved a 90-kilo disc on our lighter loading pin and used the newer of the handles. With Si on the stop watch I got 20 reps in 58 seconds. About 5 with the left and the rest with the right hand only swapping back to rest my right for a few seconds. Come the 15th I'll slaughter the record.

[Mobster]

Tuesday pm
So much for plan A (not training again) he he
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, plus 35-kilos x 6 reps

EZ Curls
bar x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 45-kilos x 7 reps

TPD
Used a different machine at GN cos usual one was broken (was not me honest guv).
Stack (10-11plates??) x 8 reps, plus 20-kilos x 8 reps, plus 35-kilos x 8 reps. Could have done more and or heavier.

[Joshua H]

Nice numbers you throwing around man! Wish I could sport some poundage like that! Maybe in a few years hey?

[Mobster]

Hopefully. In a few years I'll be slowing down and my numbers will seem like old news.

Wednesday am
Torsion Grippers
B/H: Usual warm ups etc
L/H: BBGM x 1 rep, BBE x VN, VVN, VN, VVN, VVN, VVN, VN
R/H: BBE X 1 rep, 350 X 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7 DUD x VVN, VVVN, VVN, TnG, VVN

Plate Wrist Curls
*I didn't read my note book properly so went for stuff I should have held off on and vice versa.
B/H: 5-kilos x 6 reps, 7.5-kilos x 3 reps, 10-kilos x 3 reps.
L/H: Pin+10+4x1.25 x 3 reps, 15-kilo plate x 2 reps*, back to Pin+10+4x1.25 x 3 reps
R/H: Pin+10+4x1.25 x 3 reps, plate x 3 reps, Pin+15+1.25 x 3 r/p reps*, 15-kilo plate+pin only x 3 reps

Formulator r/curls
2.75-kilos x 10 reps, 5.5-kilos x 8 reps, 8.25-kilos x 8 reps, 9.25-kilos x 5 hard reps. Stopped. The earlier confusion with the plate wrist curls etc wore my wrists out more than it needed to.

[Mobster]

Thursday
Was in a heavy ass weight frame of mind (cos it's soon gonna be time to compete and get real) so...
@ Gymnation
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, k/wraps on, 600-kilos (from pins) x 8 reps, 700-kilos x 8 reps*, 765-kilos (would have been a PB) x no move 'mas' ha ha
*I... err broke the machine. Specifically the back bad weld broke on my last proper set. :oops:

Leg Curls
25-kilos x 8 reps, 40-kilos x 8 reps, 65-kilos x 6 (4/1/1) reps

Leg Extension
stack (120-kilos) x 12 reps - too damned easy

@ Whey Gym
Leg Extension
100-kilos x 8 reps, stack/140-kilos x 8 reps, plus 25-kilos (165kg/352lbs) x 2 x 8 reps

[Mobster]

Thursday pm
Old RT
Weights only
B/H: 60-kilos x 6 reps@, 90-kilos x 2 reps@, 120-kilos x 1 rep@, 135-kilos x 0 reps@, back to 120-kilos x 5 x 1 reps@, tried 130-kilos x miss left hand, x 1 right hand, 140-kilos x 0 right hand.

Thick (70mm) 2HP
usual Gymnation set up (2 15-kilo plates on 13.6-kilo 35-inch long solid round bar)
43.6-kilos x 6 reps, 73.6-kilos x 3 reps, 83.6-kilos x 1 rep, 93.6-kilos x 1 rep, 103.6-kilos x 0, backed down to 96.1-kilos x 5 x 1 reps.

I have to be careful now to to start going backwards having just checked previous numbers so no training tomorrow. I might try 2 on one off for a bit as I am well on target when fresh.

[Mobster]

Saturday
Vulcan Gripper
B/H: L1 x 6 reps@, L7 x 3 reps@
L/H: L10 x 1 rep, L12 x 1 rep, L13 x N, N, Vn, VN, VVN (better as I went on?? Bizarre)
R/H: L12 x 1 rep, L14 x 1 rep, L15 x 1 rep, L16 x 1, VVN, 1, 1, TnG reps

1HP
It takes me longer than I'd like to get my groove with this movement but I seem to get better as I go on.
B/H: 30-kilos (2 x Alex 15's) with pin through x 3 hard reps
L/H: +1.25-kilos x 1, 1, 1/2, 1, 1/2 (mix of just made and solid as a rock reps)
R/H: +5-kilos x 2 x 1 reps and a half rep. So dropped back and went again +1.25-kilos x 1 rep, +2.5-kilos x 1 rep, +3.75-kilos x 1 rep, +5-kilos x 1, 1, 1/2, 1 reps

Blob
L/H: 20-kilos x 2 reps, x 3 reps onto seat pos only, then 1 up/down, then strapped 1.25-kilos on and 1, neg only, 1, 1/2 rep
R/H: 20-kilos x 3 reps, 25-kilos onto seat x 3 positives only, then up and down, then with 1.25-kilos strapped on (pain in the ass to set up) x 1, neg only,1, 1, 1, 1/2 rep

Then later with Loz

2HP
plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 1 rep, plus 90-kilos x 3 attempts (1st one miss, second not locked out, 3rd all the way).

++Secret method - very sweet If this works the record WILL fall this year. :D

Bwt on our scales 284lbs. Mind you if it stopped last night I was eating it. Had to stock back up today on Sat night treats.

[Mobster]

Sunday
2" V-bar
B/H: Used short loading pin to warm up on so a very full range lift; 30-kilos x 2 rep@, 60-kilos x 1 rep@ then 90-kilos (big ass disc) x 1 rep @
L/H: 120-kilos x 0 reps (too much - but pls note weight does not inc 10.8-kilo v-bar), dropped to 110-kilos (or 120.8-kilos / 266.31lbs) 3 x 1 reps
R/H: 125-kilos x 1 rep (just) dropped back to 122.5-kilos (133.3-kilos / 293.87lbs) x 3 x 1 reps. All hard and all giving very slight twinge to outside of right wrist.

RT (OH)
I started at 90-kilos cos they hands were warm from V-Bar.
B/H: 90-kilos x 1 rep, 105-kilos x 1 rep,
L/H: 121.25-kilos x 1, 0, 1, 0, 1 reps (tgt for both was 3 singles)
R/H: 121.25-kilos x 1, 0, 1, 1 reps (less than usual cos of V-Bar and decided not to go heavy today)
Reps were hit and miss with some being 'locked in' and others hard work.

Thick Handled Dumbbells
Being well warmed up etc I just did two 'up and rack' runs.
1st run: R/H: Baby Inch, Inch and Millennium Dumbbell, L/H: Baby Inch, Inch
2nd run R/H: Millennium only (cos the other two were too damned easy), L/H: Baby Inch and Inch.

No more training today (cos it's chest and back and the other gyms shut :D ).

[Gerb]

Thursday
Was in a heavy ass weight frame of mind (cos it's soon gonna be time to compete and get real) so...
@ Gymnation
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, k/wraps on, 600-kilos (from pins) x 8 reps, 700-kilos x 8 reps*, 765-kilos (would have been a PB) x no move 'mas' ha ha
*I... err broke the machine. Specifically the back bad weld broke on my last proper set. :oops:



nice work. I'll have to do the conversion but I am pretty sure 700 kilos is alot of freaking weight.

did the machine break while doing the set cause that could be very bad with that much weight?

[Mobster]

It's 1440lbs but I've done 760-kilos / 1672lbs for reps. Nah it was a fault it's had before. They have a single supporting strut with two small pieces of flat plate coming off to support the seat positioned in the middle of the back/upright. It really needs a full frame all the way round the seat like we have on our own leg press in my gym.

Monday am
Chest/back
Pec dec
16 x 8 reps, 35 x 8 reps, stack plus 5-kilos x 2 x 6 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 8 reps

Dips
couldn't be arsed with the assisted machine so:
bwt x 8 reps, plus 10-kilos x 8 reps (will add another set next time then weight)

Low row (at my gym)
70-kilos x 8 reps, 90-kilos x 8 reps, 112.5-kilos x 2 x 8 reps (up next time)

Bwt: 283lbs

Small twinge in neck and lower (right side) of back a little off putting and the workout was a tad harder than I expected it to be.

[Mobster]

Monday pm
Plate wrist curl
B/H: 5-kilos x 6 reps@, 7.5-kilos x 6 reps@, 10-kilos x 3 reps@
L/H: pin+10+5-kilos x 3 reps, pin+10+6.25-kilos x 3 reps, 15-kilo plate x 1 rep, pin+10+7.5-kilos x 0 reps, pin+10+6.25-kilos x 2 x 1 reps
R/H: pin+10+5-kilos x 3 reps, 15-kilo plate x 3 reps, pin+15-kilo plate x 2 x 1 reps, pin+10+7.5-kilos x 2 x 2 reps

IM 'Horn'
Never really tested myself on this before. It'll be part of the June Medley. Obviously held in the hard position (point upwards). I've no idea what the set up weighs so it's plates only:
B/H: +30-kilos x 4 reps@, +60-kilos x 2 reps@
L/H: +70-kilos x 1 rep, +72.5-kilos x 3 x 1 reps
R/H: +75-kilos x 1 rep, +80-kilos x 1 rep, +82.5-kilos x 3 x 1 reps
Pic of 'Horn' (or anvil horn simulator)
http://www.pullum-sports.co.uk/images/uploads/SEIA01.jpg


R/formulator
B/H: 2.75-kilos x 10 reps, 5.5-kilos x 8 reps, 8.25-kilos x 6 reps, 9.25-kilos x 6, 4, 3 reps

[Mobster]

I'm a jammy pudding. A pudding, but a jammy one. Read on as to why.

Tuesday
Torsion Grippers
B/H: usual stuff
L/H: CoC 3 x 3 x 1 reps, BBE x 1 rep, HG350 x TnG, 1, TnG, BBE x N, VVN (best set) VVN
R/H: BBE x 1 rep, HG350 x 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7 (dud) x TnG, TnG, TnG, 1, 1, VVN

One hand deadlift with hook grip
B/H: 60-kilos bar in front thumbless grip. I did 2 attempts per hand in between some the harder work on grippers, 100-kilos x 3 reps@ straddle thumbless grip,
L/H: 140-kilos thumb over x 1/2 rep then a solid single with hook grip, 160-kilos x 1 rep, 180-kilos x 1 rep
R/H: 140-kilos thumb over x 1 rep, 160-kilos x 1 rep, 180-kilos x 1 rep. All 180 and more reps done with small square of tissue at the spot on the thumb which tears. Hands very sore but intact.

Now here's where I am daft. I had put 3 20's each side of an olympic bar for 140-kilos. For the 160-kilos I added a 10-kilo plate to each side. So that's still 160-kilos. Adding another 10-kilo plate equals 180? Yes. So onwards. I had it in mind to do 1-2 singles per hand with the 187.5-kilos I did right handed last time. So I added a 5-kilo plate and a 2.5-kilo plate. I do a single right and a single left. I'm thinking 'my god that was hard work but you wanna win, you wanna be British Champ so do another'. I'm staggering around a little, a bit dizzy but pull myself together and do another right handed single. Then, with no idea as to why, I was looking at the end of the bar again and had a moment of clarity... hang on if 3 x 20 and 2 x 10 equals 160..180... then surely I should have added a 2.5 and a 1.25-kilo plate and NOT A 2.5 AND A 5!! Good lord I'd pulled 195-kilos by accident - with either hand!. Sheeettt boooyyyy.

Hence jammy pudding ha ha

[Mobster]

Wednesday
2HP
Seriously distracted today (work and visitors) so the session to took 2x as long as it should have and I started later than I wanted to etc etc. The numbers were all over the place. Yesterdays monster one hand might also have had an effect. I've a rest day tomorrow scheduled so bugger it :D

[Mobster]

Friday am
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps (felt heavy for some reason??), plus 40-kilos x 7 reps

EZ Curls
bar x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 47.5-kilos x 7 reps

TPD
Stack (100lbs - should be 105 but as per machine is knackered) x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 55-kilos x 5 reps, dropped back to stack (as above) x 7 reps pumped!

[Mobster]

Friday pm
The MM4 gripper arrived in the post yesterday (see www.mashmonster.com for what MM means etc etc) and I said 'if I am feeling it tomorrow I'll do it then'. It's done. I'm that confident my first attempt looks good enough (you're allowed 3) that I am only sending the first one. It's shown to three Gripboard members and they need to give it a 'white light' (from Powerlifting - a white is a yes and a red is no pass).

Torsion Grippers (not scheduled but what the hell)
B/H: Usual warm ups
L/H: Worked to the BBE. Usual 7 attempts, I think I managed 3 TnG reps
R/H: Worked to the MM4 and did 3 solid attempts. Had a go at Paul's hard BBSE and of 3 attempts I think I got one. The MM7 (dud) to VVN 2x and dropped back to the MM4 and did my best solid rep of the day. I then packed it away.

[Mobster]

Saturday am
The guys from www.titlebash.co.uk came to the Whey Gym today and I won one challenge and set another. Rich 'Gorilla' Gorvin had previously set a TB 'challenge' by pulling 8 reps on the Rolling Thunder with 75-kilos (about 165lbs). So I 'challenged' him and pulled 37 reps to his 8. I win by 29 and so now have the 'title' (win free t-shirt).

I then set another using 90-kilos or 198lbs by doing 21 reps beating my old PB of 20 reps.

Following that I did some blob work I ought to have done last night and the two exercises completely fried my hands for the 2 Hand Pinch work I was actually scheduled to do. Man oh man. Hours later my forearms were cramping up and the skin on both thumbs is mad sore.

[Mobster]

Saturday
Going off program, as it were, really put a knock on the later part of Saturday's workout (the plan had been 2HP* only) even though I set some titlebash.co.uk records. It also screwed Sunday's and to a lesser degree Mondays as well. Both left and right forearm have bone deep soreness. It wasn't helped by my missing a couple of movements from the Friday PM workout (pay attention!!).

The guys from www.titlebash.co.uk (http://www.titlebash.co.uk/) came down and I'd had my eye on the 75-kilos for reps on the Rolling Thunder challenge set by Rich Gorvin. I warmed up then loaded it up (was a little over) and in the 60-second time limit did 37 reps. Beating Rich by 29 reps (he managed 8). It was not so hard, or so I though baring in mind how sore they are now, on my forearms as my condition. I was proper huffing and puffing. When I got my breath back I then set one of my own and got a PB in the process: 21 reps with 90-kilos+ on the set up (old PB 20) and again in 60-seconds.

I then did some blob work and, as seems to be usual for me, because the camera came out got PB's right and left. The left I added weigh to and the right I worked to the 25-kilo (22.8) blob with 2.5-kilos added. I then showed off by blob lifting with my right hand the 20, 25 and then running over and pulling the baby Inch and Inch but failing the Millennium.

Later work two hand went to pot.

Sunday @ GN
Still sore from Saturday's session I tried some thick pinch but could only work to a single at 70mm with 98.6-kilos.

I used the GN set up for 2" V-bar and wasn't much better on that either (to about 260 or so).

Monday
Double over hand sumo-style deadlift
My lack of flexibility in the hip area combined with some disc issues in my back meant it was all about 'ass down' today. The aim is over the next 6-8 weeks or so get my thick bar d/o deadlift to 200-220-kilos. My best guess is that a winning amount in June will be around 500lbs. Grip strength is, as might be guessed, not really the issue. With that in mind:

bar x 8 reps, plus 40-kilos x 6 reps, plus 70-kilos x 4 reps, plus 80-kilos x 4 reps, plus 100-kilos x 4 reps, plus 120-kilos (140) x 3 x 1 reps (1st one I did not properly lock out), plus 140-kilos (160) x 1 rep, plus 160-kilos (180) x 2 missed reps (not quite ready just yet. I got them off the floor but then got real sloppy so stopped). Back to plus 140-kilos x 5 x 1 rep - form!!!!

Hip stretches x various.

[Mobster]

Monday pm
Trained at my gym
Leg press
0-kilos x 10 reps@, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, 690-kilos x 8 reps

Leg Extension
80-kilos x 8 reps, stack (140) x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos (190kg/418lbs) x 6 reps

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 55-kilos x 5 reps (harder than other machine)

[Mobster]

Tuesday
As I trained legs yesterday ahead of schedule I did Vulcan (due tomorrow) and 2HP (today).
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L12 x VVN, 1 reps, L13 x 0, 0 (piss poor sets), VVN, VN, N, miss
R/H: L12 x 1 rep, L14 x 1 rep, L15 x VN, 1 rep, L16 x VVN, VVN, VVN, VVN, VN, TnG, VN

2HP
having been so off Saturday and Sunday and STILL being a little sore I was pleasantly surprised to get some decent numbers today.
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 82-kilos x 1 rep, plus 84-kilos, plus 85-kilos x 1 rep, plus 86-kilos (107.7) x 1 rep, plus 87-kilos (108.7) x 1 rep.

[Mobster]

Video of the 90 kilo Rolling Thunder record up on titlebash: http://www.titlebash.co.uk/movietitle.php?id=274&rn=782999313&flv=49C005d5962E0

Video of the 75-kilo Rolling Thunder rehttp://www.titlebash.co.uk/movietitle.php?id=267&rn=472605227&flv=49C008B494b1ccord up on titlebash:

[Viking]

that horn looks mean

[Mobster]

Yet I'll be biting it's ass :D

Wednesday
Rest day tomorrow
1 Hand Pinch
As per this is a strange one. I can faff around for a few minutes and then be rock solid for the next few.
B/H: the usual 2 x 15-kilo plates set up on a loading pin x both hands (2HP) x 6 reps, then negs only (one hand at a time) x 3 reps (2 hands up, one hand down), then 1 hand pinch x 2 x 1 reps
L/H: +1.25-kilos (weight on hands is about 32.5-kilos) x 1, 1, 1, 0 reps - all to one block height (see note), plus 2.5-kilos x 2 negs only
R/H: +1.25-kilos x 2 x 1 reps, plus 2.5-kilos x 1 rep, plus 3.75-kilos x 1 rep, plus 5-kilos x 1, 1, 1, 0 reps

Blobs
B/H: 20-kilo blob x a few to two block height (up with one hand, down with the other) by way of warming up.
L/H: 20-kilo blob x 3 x 1 reps (2 block height), +1.25-kilos (usual pain in the ass strapping it on) x 2 x 1 reps, tried +2.5-kilos x 0.
R/H: 25-kilo blob x 3 x 1 reps (2 block height), +2.5-kilos x 1, 1/2 rep, 1 rep (dropped down to one block height), +3.75-kilos x 2 negs only (hand was done).
B/H: dropped back to 20-kilo blob and lifted to exhaustion (wasn't a lot of reps).
'block' is about 10-12 inches tall so 2 is about 20-24 inches or so.

Session was, at best, ok. I feel like I can do a little more.

[Mobster]

Slaps head. I have this fantastic training plan written down which took hours to write out... so I NEED TO READ IT PROPERLY!! I was down to do one thing in week 1... but it's week 2!! That said, for some strange reason, I still had a good session.

Friday
Seated Mch Press
1/2 stack x 8 reps, stack (hard as per) x 8 reps, plus 45-kilos x 6 reps, then remembered to put a 10-kilo plate under the lever arm so I was pushing from paralell (I'm too tall for the machine), plus 60-kilos x 6 reps, plus 75-kilos x 6 reps.

EZ Curls
bar x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 50-kilos x 6-7 reps

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, plus 60-kilos (PB I think) x 6 reps

s/s with

High pulley cable curls - one arm at a time
25lbs x 8 reps, x 8 reps, x 12 reps, x 15 reps (now it started to burn nice)

[Mobster]

Friday (lunchtime)
In an attempt to bring me partly back on schedule
Torsion Grippers
B/H: usual warm ups
L/H: BBGM x 1 rep, CoC 3 x 1 rep, BBE x 1 solid rep, VVN, 1, 1, VVN, VVN, VVN, VVN, VVN
R/H: To MM7(dud) x 1 solid rep, VVN, TnG, TnG, VVN (poor set so not that bad), VVVN, VVN

IM 'Horn'
Weights only
B/H: 15-kilos x 1 rep @, 45-kilos x 1 rep @, 60-kilos x 1 rep @,
L/H: 73.75-kilos x 3 x 1 reps, 75-kilos x 1 rep, 76.25-kilos x 0 reps, 75-kilos x 1 and a 1/2 rep
R/H: 83.75-kilos x 3 x 1 reps, 85-kilos x 1 rep, 86.25-kilos x 1 rep, 87.5-kilos x 1/2 rep, back to 86.25-kilos x 1 rep

[Mobster]

Friday pm
trained again... I probably should have given it a miss. I was soooo close to falling on my arse at one point. Proper staggering around dizzy as hell. This, as before when it happened, is a combo of 3x in one day (not clever), being bent over to huff n puff and all the usual stuff. The thumbs were fried as well.

I'll be chilling for 2 days and then getting back on schedule.
2HP*
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 0 reps. This was the same as the other day. First session I struggled... 2nd session no probs. First session off schedule, 2nd session back on. I dropped some weight and went: plus 81-kilos x 1 rep, plus 82-kilos x 1 rep, plus 83-kilos x 1 rep. I also adjusted my thumb position due to skin issues as per the other day and was getting the numbers. Another attempt at plus 85-kilos (missed) and then onto the special set up. Plus 85-kilos x 1 rep, plus 90-kilos x 1 rep, plus 98-kilos x 0 reps. Time to call it a day and feed!!

[Mobster]

Saturday
Didn't sleep well (combo of training and next door pulling a bird me thinks), felt a little out of sorts this morning... but once again this didn't stop me.
Chest n' back
Pec Dec
16 x 8 reps, 35 x 8 reps, stack plus 5-kilos x 2 x 8 reps

Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 27.5-kilos x 8 reps

Dips
bwt x 8 reps, plus 15-kilos x 8 reps

back to my gym and

Low Row
60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 8 reps, 115-kilos x 7+1 rep

O/Handle R/Thunder work
Lots of drying of hands, searching for the sweet spot, etc
B/H: 90-kilos x 1 rep @, 110-kilos x 1 rep @,
L/H: 120-kilos x 1 reps, 125-kilos x 1 rep, 130-kilos x 1 rep, 135-kilos x 0, 1 rep, 140-kilos x 0 reps
R/H: 120-kilos x 0, 1 rep, 125-kilos x 1 rep, 130-kilos x 1 rep, 135-kilos x 1 rep, 140-kilos x 0, 1 rep, 142.5-kilos x 0 reps

[Mobster]

Monday
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L12 x 1 rep, L13 x VVN (PS), VN, N, L12 x 1 rep, L12+b* x VVN, 1, 1,
R/H: L12 x 1 rep, L15 x 1 rep, L16 x 1, 1, 1, 1, +b* x 1, VVN, 1 rep
b = rubber band

Plate wrist curl
B/H: 5-kilos @ x 6 reps, 7.5-kilos @ x 3 reps, 10-kilos @ x 3 reps
L/H: 10+pin x 3 reps, 10+6.25+pin x 3 rep, 15 plate x 3 reps, x 2 rep, x 3 reps
R/H: 10+5+pin x 0 reps - wrist was hurting for some strange reason, x 3 reps, 15 plate x 3 reps, 15+1.25+pin x 3 x 1 reps

R/G Formulator work (super setted with above heavy sets)
I tried it a different way. Indeed I've been using this by holding onto the rubber/foam block and not the metal plate as it's meant to be used. D'uh. So no great surprise when I did a PB.
equ x 8 reps, plus 2.75-kilos x 8 reps, plus 5.5-kilos x 8 reps, plus 8.25-kilos x 8 reps, plus 9.25-kilos x 8 reps, plus 10-kilos x 6 reps

[Mobster]

Tuesday
Gymnation
1 hand deadlift with hook grip
As per this is one that makes me a little nervous before hand. Skin will be torn and blood will show. Still...
B/H: (bar in front) 60-kilos x 3 reps @, 100-kilos x 2 reps @, (straddle) 140-kilos x 1 rep @, 160-kilos x 1 rep @, 180-kilos x 1 rep @ (some blood spots on the right thumb), 190-kilos x 1 rep @
R/H: 200-kilos x 1 attempt. Stayed locked to the floor.

Whey Gym
2HP
This was all over the place and so I dropped down and then took a second run at it. My thumbs are well sore from the earlier one hand deadlifts.
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, 60-kilos x 1 rep, 70-kilos x 5 x 1 reps. plus 75-kilos x 1 rep, plus 77.5-kilos x 1 rep, plus 80-kilos x 1 rep, plus 82.5-kilos x 1 rep, plus 85-kilos x 3 x 1 reps, then 2 misses. Then set up work.

[Mobster]

Wednesday am
Did some video work on my camera for the docu.
At Gymnation
Leg press
0-kilos @ x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, 725-kilos x 8 reps, 765-kilos (PB I think) x 8 reps.

At Whey Gym
Leg Ext
80-kilos x 8 reps, 120-kilos x 8 reps, 140-kilos x 8 reps, stack plus 50-kilos (190) x 8 reps

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 55-kilos x 1 - was done.

One hand Pinch
PB's all round as max weight is about 37+ kilos.
B/H: 2 10-kilo plates x 3 reps @ onto one block, 2 15-kilo plates x 3 reps @ onto one block, +pin+2.5-kilo x 2 reps @, +3.75-kilos+pin x 1 rep @ as before, +5-kilos+pin x 1 rep @,
L/H: +6.25-kilos+pin x 0 reps, 2x negs
R/H: +6.25-kilos+pin x 2 x 1 reps

Blobs - onto 2 blocks
B/H: 20-kilo blob x 2-3 reps @,
L/H: 25-kilo blob x almost up only, 2 x 1 full deadlift (PB)
R/H: 25-kilos x 1 rep, plus 3.75-kilos x 0 reps, 2 x 1 full deadlifts

Shagged out. Done.

[Mobster]

Wednesday
The schedule says... so I follow. But training 2HP cos of the schedule was not a good idea. I'd caught up Monday, trained 1 hand pinch yesterday so doing it again today... not clever. My hands are still torn up and sore. The camera being out for the docu did, it seems, help again for the other two lifts.

2HP @ 44mm
Topped out at 101.6-kilos for 1 rep

IM Horn
Like VB the numbers are plates only. Set up weighs 5.80-kilos (Horn, carabina and loading pin).
B/H: warmed up with 40 and 60-kilos x 3 reps @, 75-kilos x 1 rep, 80-kilos x 1 rep
L/H: 85-kilos x 1 rep, 87.5-kilos x 0 reps, back to 85-kilos x 0 reps, 82.5-kilos x 0 and then kept going down to 75-kilos. I was laughing because it was like there was a wall and I'd hit it with my left hand. My right... another story.
R/H: 87.5-kilos x 1 rep, 90-kilos x 1 rep, 92.5-kilos x 1 rep (98.3-kilos/216.7lbs PB) , 93.75-kilos x 0 reps.

2" V-Bar
I never calculate what the total weight is to afterwards. The bar scales at 10.7-kilos (not 25lbs then) So weight is plate weight only unless stated otherwise (see brackets).
B/H: 90-kilo x 1 rep @ (no point starting with less due to Horn work), 110-kilos x 1 rep @,
L/H: stopped at the 110-kilos point (should have maybe tried 115 but next time).
R/H: 121.25-kilos x 1 rep, 125-kilos x 1 rep, 126.25-kilos (total weight 136.95kg/301.91lbs PB)

[Mobster]

Friday
I struggled on the RT work today but did some nice stuff with the thick handled dumbbells (taped for docu) after. I'm due to do some plate wrist curl work later and torsion grippers tomorrow.

RT
Warmed up with a newish handle and then switched to an older one. Numbers are plates only.
NH
B/H: 60-kilos x 3 reps, 90-kilos x 1 rep
OH
L/H: 120-kilos x 1 rep, 125-kilos x miss, back to 120-kilos x miss, miss.
R/H: 135-kilos x 1 rep, 140-kilos x 2 misses, 135-kilos x 0 reps, 120-kilos x 1 rep, miss.
For whatever reason i wasn't getting the hands 'locked in tight' feeling I've had recently. Even 90-kilos (the same newer handle used) which I pulled for 37 reps only two weekends ago felt heavier than I'd have liked.

Thick handled dumbbells
B/H: Baby Inch x 3 high pulls, Inch x 1-2 reps
L/H: taped a segment where, in about 90-seconds or so, I pulled (inc some full deadlifts) 8 reps with the Inch
R/H: taped a segment (indeed ran out of room on the memory card so the last rep was not included) 9 reps (8 on film) with the Millennium taking about 2 mins 16 seconds (the space left on the card before we shot the film).

RT
Tried a little more work on this but was done. Plus my right wrist twinged a little.

[Mobster]

Friday pm
After a slow easy lunch a more well fed me went and did the PM session. If I'm not dead tomorrow it's grippers. I had a small cut moving 2 pallets with Paul after warming up on the plates and so they was annoying. It's at the base of the right hand little finger palm side. :angry:

Plate Wrist Curls
Good session on this cos Paul was giving it the large about how he'd do me on this so I pushed it.
B/H: 5-kilo plate x 6 reps, 7.5-kilo plate x 6 reps, 10-kilos plate x 6 reps, 10+3.75+collar+pin x 3 reps @.
L/H: 15-kilo plate x 3 rest-pause reps, plate+pin x 3 rest-pause reps. 15kg plate_pin+collar+1.25-kilos x 2 x fail. Dropped to 10-kilo plate x 6+ reps to finish wrist.
R/H: 15-kilo plate x 3 reps, 15kg plate+pin+1.25-kilos x 3 reps, 15kg plate+pin+2.5-kilos x 1, 1, 0 reps, dropped to 10-kilos x 6+ reps as above

R/G Formulator work
Using the proper grip part and a thumbless grip I did equ+5-kilos x 8 reps, plus 10-kilos x 2 x 8 reps, plus 15-kilos (2 x 7.5) x 4 reps

[Mobster]

Saturday
Mobster is, like Queen Victoria, not amused. Mostly by my new next door neighbours apparently late starting and even later ending party (two Fridays on the trot I think). I was asleep at about 1100-1130 and was woken well after that for an hour or so.

Two morning coffees and a late start to my Saturday workout and its gripper time (hum the Bobby Brown 'Hammer Time!' theme here :D )

Torsion Grippers
B/H: Usual warm ups
L/H: BBE x N, VVN, VVVN, VVN, VVN, VN, N, 0. Tried the HG350 but was done.
R/H: BBSE and CoC 3.5 x 1 rep @, MM7D x 1, 1, VVN, CoC 4.01 rated 4 x VVVN, VVVN, VVN, VN, 0 and then the HG350 as above. Bolt shot.

[Mobster]

Saturday
Torsion grippers

Sunday
Rest day tomorrow
Chest n' back
At Gymnation

Pec Dec
16 x 8 reps, 35 x 8 reps, stack plus 7.5-kilos x 2 x 6 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 30-kilos x 8 reps

Dips
Bwt x 8 reps, plus 20-kilos x 8 reps

Bwt: 288lbs??

At Whey Gym
Bloody tidying up between sets - messy Saturday gits

Low Row
60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 8 reps, 117.5-kilo (258.5lbs) x 6 reps

[Mobster]

Tuesday
Was a little off today (a medical problem which I have booked an appt at the docs for to make sure it's nowt serious) and running late.
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L12 x 1 rep, L13 x VVN, VVN, VVN, N, VVN *
R/H: L12 x 1 rep, L15 x 1 rep, L16 x 1, 1, 1, TnG, TnG, 1 rep*
* My VG is harder than Paul's and Paul's is harder than the one we will use at David's. I expect to hit L18-19 right handed and 15-16 left handed (so about 34-35 total).

2HP
I worked to 102-kilos for 5 x 1 reps today but wanna get back to doing the same with 107 or so. I still want to hit 110-kilos at the Peter Horne gig (if I can attend).

Blob
B/H: easy pick ups with the 20-kilo blob.
L/H: 25-kilos x negs only
R/H: several pick ups with the 25-kilos and then 2 x assisted (index finger and thumb of left hand) with the 30-kilo blob.

Little bit of RT
I MAY be competing in the European Rolling Thunder Championships and so need to test myself when fresh. That said I did a very quick and comfortable pull with 90-kilos old handle and then switched it to a newer handle. No problems. 100-kilos went the same and then I switched back to the older one and worked passed 120-kilos loaded left handed and 135-kilos stopped me right handed.

[Mobster]

Tuesday
2HP
Yep again.
usual warmups then 20 x 1 reps with 91.7-kilos. Was dizzy by the end.

[Mobster]

Thursday
Over trained like a (insert rude word of choice) at the mo. I'll be taking another rest day tomorrow then do 3 days straight then (hopefully) make my way to David's next weekend for the Peter Horne event.

At GN
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, plus 45-kilos x 6 reps, plus 90-kilos x 4 reps, plus 75-kilos x 3 reps - stopped.

DB Curls
10-kilos@ x 8 reps @, 20-kilos@ x 8 reps @, 30-kilos@ x 8 reps@

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, was going to do plus 60-kilos but jumped in with Scooter and did the following:

One arm TPD reverse and usual grip (X reps palm up and X reps palm down)
They were using 25lbs so I upped it to 35lbs or so and did 8 reps both ways with either hand (nice pump n' burn) and then 8 reps up and 6 down and arms were on fire. Taped right upper arm at 20-inches dead and the unpumped forearm at 16 and a 1/4 inch or a tad under.

At WG
RT work
Test session
NH
worked to 90-kilos left handed loaded and 105-kilos right handed (6 x 1 reps) loaded (about 108 or so loaded). Regardless I don't think I'm quite ready to take on Felix just yet. If I had hit 120-kilos this way loaded I'd go to compete on the 16th.
OH
Huge difference between handles as can be seen. LH to 105 or 120 (not noted) and then I did a RH PB with 145-kilos loaded (about 148 all in)

[Mobster]

Thursday pm
Cos I'm resting tomorrow (wanna bet I'm champing at the bit by the afternoon) I did a relatively light one this pm.
1 hand pinch
B/H: 2 x 10-kilo plates x 3 full reps per hand, 2 x 15-kilo plates x 3 full reps per hand, +pin x 2 full reps per hand
L/H: +pin+1.25-kilos x 2 x 1 reps, +pin+2.5-kilos x 2 x 1 reps, +pin+3.75-kilos x 2 x 1 reps, 2 x 1 reps, +pin+5-kilos x 0 reps, dropped back to +pin+3.75-kilos x 0 reps
R/H: +pin+2.5-kilos x 2 x 1 reps, +3.75-kilos x 2 x 1 reps, +pin+5-kilos x 2 x 1 reps, 2 x 1 reps, +pin+6.25-kilos x 1, x 1 reps. Feeling ok so tried 2 fattish 20's but no go. So back to set up + 10-kilos (2 x 5) x a few inches up, then 1 good rep (just) then half up again. Finish

IMH
Hands tired from 1HP but not too much
B/H: set up+ 45-kilos x 6 reps @, plus 60-kilos x 1 rep@, plus 75-kilos x 1 rep@,
L/H: +80-kilos x 1 rep, x 1 rep
R/H: +90-kilos x 1 rep, x 1 rep

[Mobster]

Saturday
Back tight and the whole time I was working out I didn't feel in the groove (probably still over-trained) and yet... and yet... we shall see.

Torsion Grippers
B/H: Usual bits and bobs. Hands and energy a tad off.
L/H: BBE x N, VVN, VVN, VVN, VVN, VVN, VVN, VVN,
R/H: HG350 x 1 rep, 3.5 x 1 rep, BBSE x TnG, x 1 rep, MM7D x VVN, 4.01 rated 4 x VN (piss poor set) MM7D x VN, TnG, TnG

2" FBBC V-Bar
Weights are plates loaded only not total weight unless otherwise stated
B/H: 90-kilos x 1 rep @, 105-kilos x 1 rep @,
R/H: 115-kilos x 1 rep, 125-kilos x 1 rep, 130-kilos x 1 rep, 135-kilos x 1/2 rep, x 1 rep, , x 1 rep. Set up weighs 10.5-kilos on our scales so total weight on last rep was 145.5-kilos or 320.76lbs (not the 155.5 or 342lbs I thought I'd got grr). Video taken. I'll carry on with this cos now I thought I'd done a great weight I bloody well better have! Still almost a 20lbs PB but not quite a world record yet. Here's Paul Knights video of Ryan Johnson's unofficial WR 329lbs. Ryan... I'm nearly there: http://www.youtube.com/watch?v=LaoZ8oVBfdA

Thick handled dumbbells
B/H: baby Inch x 3 reps, Inch x 3
R/H: MDB x 3 reps+ (might have been more can't remember)

Bwt: 284.5lbs on Whey Gym scales in flip flops.

[Mobster]

Sunday
Still stupidly tight and inflexible through the hips so while I'm not doing thick bar just yet I am working on 'ass down' on the double over hand deadlift. On the pinch (deadlifted at Gymnation and pinched later at my gym) I wore gloves between all sets.

DODL
50-kilos x 8 reps, 90-kilos x 6 reps, 130-kilos x 3 reps, 165-kilos x 6 x 1 reps. Some were better than others, some made me dizzy and others... well there was no consistency to them. On one, for example, I could have pulled it onto my belt by shrugging it and on another it was hard to lock out.

2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 4 x 1 reps. I still want 110-kilos at next weekends event. I may do some 1 hand pinch work between now and then but otherwise will save it for Saturday.

Bwt: 287lbs on GN scales.

[Mobster]

Monday
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L12 x 1 rep, L13 x 1 rep, VVN, 1, VVN, 1, VVN, fail, fail
R/H: L12 x 1 rep, L15 x 1 rep, L16 x 1, TnG (block set), 1, 1, fail, TnG, VVN

1 Hand Pinch
B/H: 2 x 10-kilo plates x 3 reps @, 2 x 15-kilo plates x 3 reps, +pin+3.75-kilos x 2 x 1 rep @
L/H: +pin+3.75-kilos x 2 x 1 reps, x 2 x 1 reps, x 2 x 1 reps,
R/H: +pin+3.75-kilos x 2 x 1 reps, +pin+5-kilos x 2 x 1 reps, +pin+6.25-kilos x 2 x 1 reps, +pin+7.5-kilos x 2 x 1 reps

Blob
B/H: 20-kilos x 3 reps @, faffed about with trying to add weight (couldn't be arsed to spend too much time on it so)
L/H: 25-kilos x 2 x 2 second holds (pick up off block and hold 2 secs)
R/H: 25-kilos x 2 x 1 reps, 30-kilos x fail, with assist (index finger and thumb from left hand) x 1/2 rep. Was done so left it.

[Mobster]

Tuesday
Went to Doc appt 9.20. What I went for was not that big of a deal. But my BP was up (mind u he said that might be cos the cuff was not big enough he said) and my blood sugar was 7 or so. So I have to go back and get that retested.

Went to Gymnation
Leg Press
120-kilos x 8 reps, 240-kilos x 8 reps. Discomfort locking out. Stopped.

Leg Ext
80-kilos x 8 reps, 115-kilos (machine not working properly so could not stick pin in at 120kg) x 8 reps. Easy.

Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 65-kilos x 6 hard reps.

My legs felt strong but my back said no. So I drew a line under the session and left.

My gym
RT
L/H: To 91.25-kilos x 4 x 1 singles
R/H: 105-kilos x 6 x 1 reps. Tried 106.25-kilos and barely managed a rep.

PWC
B/H: 7.5-kilos x 6 reps, 10-kilos x 3 reps, 15-kilos x 3 r/p reps
L/H: +pin+15-kilo plate x 3
R/H: +pin+15-kilo plate+1.25-kilos x 3 r/p reps, +pin+15-kilo plate+2.5-kilos x 3 x 1 reps (PB I think).

Formulator
+5-kilos x 8 reps, +10-kilos x 6 reps, +12.5-kilos x 6 reps, +15-kilos x 4-5 reps (hard work).

Last session before Peter Horne event.

[Mobster]

Peter Horne event
Won the Vulcan Gripper with a level 21 20mm block set (I think I was miles ahead of the next guy).
Won the 2HP with a 109.1-kilos official 3rd attempt lift and then was 2" short of lock out with what would have been a world record 117.1-kilos (current record being 115-kilos).
Came 2nd on the one hand deadlift with a hook grip in spite of missing my 1st 140-kilo attempt. I took 160-kilos for my 2nd, 180-kilos for my 3rd and 195-kilos for my 4th. Nick McKinless pulled a solid 200-kilos.
I then lost loads of points (I was in 1st going into this event) on the Orbigrip. I've never had a pump like it (people were passing comments on what my forearm look liked and it felt like 17-inches of blood). My bigger forearm, according to David et al, held me back. Oliver etc were getting 170 revs in 2 minutes, the average was 140 or so. I was on my ass at 120. Hence my 3rd overall.

If this is anything to go by I will win the British and kick ass come June.

[SUMO]

You should write a book. I've been following your training journals for quite some time now.

[Mobster]

I did write a book. An e-book and have made a few bucks from it: http://www.gripperbook.com/

[Mobster]

http://img18.imageshack.us/img18/3246/109pint12hp.jpg

[Mobster]

Monday
Chest n' back
@ GN
Pec Dec
16 x 8 reps, 35 x 8 reps, stack plus 7.5-kilos x 2 x 8 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 35-kilos (PB) x 8 reps

Dips
bwt x 8 reps, plus 30-kilos x 8 reps

@WG
Low Row
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 8 reps (hard work)

Had a breather and finished off a red kick

PWC
B/H: 10-kilos x 10 reps, 10+5+pin x 3 reps,
L/H: 15-kilos 1-2 reps. Was off so called it a day.
R/H: 15-kilos x 3 reps, 15+2.5+pin x 2-3 r/p reps.

IMH (weight only - does not inc set up)
B/H: 45-kilos x 6 reps, 60-kilos x 1 rep, 75-kilos x 1 rep
L/H: 80-kilos x 4 of 5 attempts
R/H: 90-kilos x 4 of 5 attempts

[Mobster]

Tuesday
Torsion Grippers
usual warm ups
L/H: BBE x 1, VN, VVN, VVN, VVN, VVN
R/H: to 4.01 x TnG, TnG, VVN, VN

2" V-Bar
L/H: worked to 120.5 x 4 x 1 reps
R/H: worked to a touch n go 150.5-kilos (video and photo to follow). I did not set a 2" block down as I wasn't sure it'd go or pass. But the vid seems to show enough height. Was done after when I tried again to a greater height. Dropped to the 120.5 and did 4 x 1 reps as above.

Thick handled dumbbells
L/H: Baby Inch x 1 rep, Inch x 2 x 1 reps
R/H: Baby Inch x 1 rep, Inch x 1 rep, Millennium x 2 x 1 reps with a hold on the 2nd.

Although the workout, when viewed from afar (close of a 4, possible world record on the 2" V-Bar and MDB/Inch lift) looks good I wasn't 'in the zone'. Better is to come.

[Mobster]

Have to fast from 7.30pm tonight (test at docs tomorrow) so will feed the rest of the day :D

Wednesday
2HP @ 44mm
In light of the recent success I raised my max weight set a little.
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 86-kilos (107.7-kilos / 237.5lbs approx) x 4 x 1 reps. First one a little ragged but better as each one was done.

double over-hand thick bar deadlift
70-kilos x 3 reps, 100-kilos x 1 rep, 130-kilos x 1 rep, 167.5-kilos/370lbs approx (2.5kg more than last time) x 4 x 1 reps. All good and not dizzy.
Bar used is a solid steel 2" and weighs 30-kilos but is shorter than the bar being used at the comp. Also, the IM 'axle' is hollow and so easier to lift all other things being equal. I will pass 200-kilos / 440lbs.

[Larry C]

Great thread man! I have to take 3 months off weight training and stressfull exercise because of a back injury. I'm still training forearms with normal and reverse wrist curls because they don' affect the injury. Do you know of any simple exercises I could do to improve grip over the time? I train at home with dumbbells and a barbell. Cheers.

[Mobster]

Use a cooks rolling pin and do wrist rolling. Buy a 2" thick wooden one. Drill a small hole through it and attach some strong cord via a good knot on one end. Tie some weigh to the other and wind it up. Do it both ways. The time under tension will fry the forearms from wrist to elbow. You'll 'thank me' for the brutal workout you'll get.

Friday
Rest day yesterday. Visited docs early (9.30) and in spite of having not eaten since 7.30 the night before wasn't that hungry. I thought I was gonna get the little prick on the finger from last time and a measure of my blood sugar but it was a full screen (liver values, cholesterol, etc). Hopefully the results look good. I've got a bruise where the surgery nurse took her three samples from mind.

Vulcan Gripper
usual warm ups
L/H: L10 x 1 rep, L12 x 1 rep, L15 x 1, 1, VVN, VVN, 1. Although a couple of reps, inc w/ups, made my middle knuckles ache a touch this was a good session.
R/H: L12 x 1 rep, L15 x 1 rep, L16 x TnG, TnG, easy rep, easy rep, easy rep. Could have done more. Will add a band or two next time.

1 hand pinch
Faffed about on this. Will do better next time.
B/H: 2 x 10-kilo plates x 3 full deadlift reps @ (switched back and forth), 2 x thin 15-kilo plates x 3 full deadlift reps @ (as before), 2 x thick 15-kilo plates (usually 70mm) x 3 easy reps @ (as before)
L/H: thin plates+ pin+3.75-kilos x piss poor.
R/H: thin plates+pin+3.75-kilos x 3 easy reps, thin plates+pin+6.25-kilos x 2-3 x 1 hard reps.

Blobs
B/H: 20-kilo blob x 3 full deadlift easy reps @,
L/H: 25-kilo blob x 3 negs (assisted with free hand up then working hand only down) x 3 slow negs. Brutal but nice. I'm not far off getting this the proper way.
R/H: 25-kilos x 3 x 1 reps. No probs. 30-kilos x 3 faster than I'd have liked negs (as above). Hard work.

I started later than I'd have liked cos I was doing the BHSA accounts and forgot to allow for the paypal fees. It was 30.00 off and I was all :confused: Until the penny dropped ha ha.

[Mobster]

Saturday
2HP
It was a good day to do pinch as we will see.
Equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 86-kilos x 1 rep, plus 87-kilos x 1 rep, plus 90.5-kilos x 1 stupidly easy rep, plus 92-kilos x 1 touch n go rep (skin tore so stopped). Plus 92-kilos is, according to the scales, 113.6-kilos (21.7-kilo set up plus 92-kilos approx). The 'plus 90.5' (112.2) felt so solid I could have added 5-kilos. Both lifts are top five of all time material.

I did, as you might imagine, tape it for posterity. Wanna see?

Thick handled dumbbell work
Faffed around getting it set up as per. I did a touch-n-go 130-kilos right handed then just stopped.

Afterwards, to get Loz going, I wrote (large) in chalk on the door what I'd pinched and after his usual event training he managed to get 114.1-kilos 2" off the floor before calling it a day.

http://www.youtube.com/v/Q8sKXHx9Ypo

[Mobster]

Sunday
I was down for hook grip deadlifts but changed my mind and did as follows at Gymnation:
Torsion Grippers
L/H: to BBE x 4 x VVN
R/H: to MM7D x 4 x TnG

PWC
B/H: 5-kilos x 6 reps @, 10-kilos x 4 reps @
L/H: to 15-kilos+pin x 2 x 3 reps
R/H: to 15+2.5+pin x 1, fail, fail (??) earlier sets, 15kg plate and plate+pin+1.25-kilos were all easy enough.

IMH
Set up is (on GN scales) 5.6-kilos
B/H: +45-kilos x 3 reps @, +60-kilos x 3 reps @, +75-kilos x 1 rep @,
L/H: +81.25-kilos x 4 x 1 reps
R/H: +91.25-kilos x 4 of 5 x 1 reps (so one fail)

Bwt: 289lbs

[Mobster]

Monday
One hand deadlift
Non hook grip sets
B/H: 60-kilos x 3 reps @, 100-kilos x 3 reps @, 140-kilos x 2 reps @

Hook grip sets
B/H: 170-kilos x1 rep @,
L/H: 200-kilos x 1 rep (ok)
R/H: 200-kilos x 1 sloppy rep, rested, x 1 better rep

[Mobster]

Tuesday
Legs and pinch at our yard.

Mike arrived at 1030 or so and proceeded to rearrange all of the back part (storage area) of the unit so as to get our new purpose built stone platforms in situ. It made life interesting... as did my pulling the cable of the block which holds it in place on the leg extension. So it was a very long, drawn out, kinda giant set style workout (pinch was done between leg sets for example). Finally my right thumb skin is still torn from the 113.6-kilos on Saturday's pinch workout so I readjusted the position on that thumb only. It still got done.

Leg Press
to (after much stretching and prep work) 700-kilos (all the machine will hold x 8 shallow reps (no pad on seat upright) and another set of 8 reps deeper with 2 pads.

Leg Extension
to a working set with 195-kilos which pulled the cable off. So did 2 x 8 reps with 145-kilos.

Leg Curl
25 x 8 reps, 35 x 8 reps, 45 x 8 reps.

2HP
to 107.7-kilos x 5 x 1 reps. I'm not gonna add weight for a while because at this level I'm doing ok. At best I'll go to 110-kilos for multiple singles.

[Mobster]

2009
1.David Horne, England 115.0k PHMGC 2008
2.Martin Arildsson, Sweden 112.1k LGC XVII 2007
3.Jedd Johnson, USA 111.8k GC 2008
4.Chad Woodall, USA 111.5k MGC III 2007
5.Steve Gardener, England 109.1k PHMGC II 2009
6.Aaron Corcorran, USA 108.6k AZCG II 2009
7.Rex Hubbard, USA 108.6k AZCG II 2009

Apart my name being in the number 5 spot on the all time top 50 it's also worth noting that the last 2-3 workouts have had me training with enough, for multiple singles, to place at the number 8 spot. In other words I do more for reps than the current No 8 does as an out and out max (at least in competition). Suck on that ha ha. :D

[Mobster]

Thursday
Vulcan Gripper
Usual warm ups
L/H: L10 x 1 rep, L12 x 1 rep, L13 x VVN, VN, 1, VVN, VVN, fail
R/H: L12 x 1 rep, L15 x 1 rep, L16+band x VN, 1, 1, 1, 1, L17 x VVN, VVN

1 hand pinch
B/H: 2 x 10kg plates x 3 reps @, 2 x thin 15kg plates x 3 reps @.
L/H: +pin+2.5-kilos x 1 rep (struggled due to small bit of skin missing on thumb pad due to rough wood handling yesterday).
R/H: +pin+3.75-kilos x 3 reps, +pin+5.00-kilos x 3 reps, +pins+6.25-kilos x 1 rep only :(

Blob work
B/H: 20-kilos HGT blob x 3 reps @ (easy right, hard left)
L/H: 20-kilos x 3 rep (much easier this time), 25-kilos blob x 3 r/p negs (1st one with index finger and thumb assist from right hand then with index finger under blob using minimal assist. Then 2-3 attempts where I was getting air under it for a few inches.
R/H: 25-kilos x 3 reps, then 30-kilos x 3 r/p reps with assist as above

[Mobster]

Friday
Spent far too long chatting to one of my brothers on the phone (looking at early redundancy with a nice big lump of cash and lots to think about) so got started late. Also some issues with the company which processes our credit cards on my whey site needed attention.

Two hand pinch
Not fully recovered but the schedule said so... (bad idea)
Gloves on
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep

Gloves off (but on between all attempts
plus 70-kilos x 1 rep, plus 80-kilos (adjusted for right thumb as before) x 1 rep, plus 90-kilos x fail (moment of madness ha ha), plus 85-kilos x fail.

2" V-Bar
A little off but I threw it back in at the Woodall comp weight after RT
B/H: Bar+75-kilos x 1 rep @,
L/H: +105-kilos x fail, fail
R/H: +105-kilos x 1 rep, +120-kilos (132.5??) x 1 rep, +130-kilos (142.5?) x fail, fail.

RT
New handle
B/H: +45-kilos x 1 rep @, +60-kilos x 1 rep @, +75-kilos x 1 rep @, +90-kilos x 1 rep @
L/H: +96.25-kilos x 3 x 1 reps
R/H: +106.25-kilos x 3 x 1 reps

Old Handle
+115-kilos x 1 rep @, +125-kilos x 1 rep @, +135-kilos x fail both.

Thick handled dumbbell work
Because of what preceeded it being more or less the same I dropped this altogether.

2" Vbar at about 250lbs
4 x 1 reps each - all nice n high

[Mobster]

Saturday
Nautilus Vertical Chest machine (plate loaded)
Gymnation finally got it set up (see pic)
http://www.exerciseandleisure.com/images/commercial/nxp13VerticalChest.jpg
2 plates a side x 8 reps, 3 plates a side x 8 reps, 3.5 plates a side (70kg) x 6 reps, 4 plates a side x 6 reps, 5 plates a side x 4 reps, 5.5 plates a side (110-kilos / 231lbs) x 2 (and 1 almost but not quite) r/p reps. This was a 'what can I do with it' session

Pullover machine
12p x 8 reps, 19p x 8 reps, stack+35-kilos x 8 reps

Off to mine

Low row cable 1 arm at a time
20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps.

IM Horn
B/H: set up +60-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, 85-kilos x 1 rep (PB for left I think),
R/H only: +90-kilos x 1 rep, +95-kilos x 1 rep

Shopping delivered early so a 10 min break then

Plate wrist curl
B/H: 10-kg plate x 6 reps @, 15-kg plate x 3 reps
L/H: 15kg plate+1.25kg+pin x 0 reps!! Grr, dropped back to 15kg plate x 2 of 3 attempts
R/H: 15kg+2,.5kg+pin x 2 reps, 15kg+3.75kg+pin x 1 rep (PB??)

[Mobster]

Sunday
Day of rest my ass.
Torsion Grippers
Usual warm ups
L/H: CoC 3 x poor set/VN, TnG, 1, HG350 x 1 rep, BBE x VVN, fail/poor set, VVN, VVN, VVN
R/H: BBE x 1 reps, CoC 3.5 x 1 rep, BBSE x 1 rep, 4.01 rated 4 x 1 rep, my harder 4 x VN, VN

Double over hand deadlift - standard bar
bar x 6 reps, 60-kilos x 6 reps, 100-kilos x 4-5 reps, 140-kilos x 4 reps, 170-kilos x 5 x 1 reps

[Mobster]

Before doing a little work and working out I put together a 'contest prep' video from highlights I'd hoped would appear in the now probably not happening documentary. Enjoy:

http://www.youtube.com/watch?v=4vJeTIez7EQ (http://forums.rxmuscle.com/Before%20doing%20a%20little%20work%20and%20working %20out%20I%20put%20together%20a%20%27contest%20pre p%27%20video%20from%20highlights%20I%27d%20hoped%2 0would%20appear%20in%20the%20now%20probably%20not% 20happening%20documentary.%20Enjoy:%20%20%20%20%5B youtube%5Dhttp://www.youtube.com/watch?v=4vJeTIez7EQ%5B/youtube%5D%20%20%5Bb%5DMonday%5B/b%5D%20Was%20a%20good%20workout%20:D%20%20%5Bu%5D2 HP%5B/u%5D%20usual%20warm%20ups%20etc%20to%20106.7-kilos%20x%201%20rep,%20then%20107.7-kilos%20x%205%20x%201%20reps%20%20%5Bu%5D2%22%20V-Bar%5B/u%5D%20B/H:%20pin+%2090-kilos%20x%201%20rep%20@,%20+110-kilos%20x%201%20rep%20@%20L/H:%20+120-kilos%20%28132.5%29%20x%201%20rep,%20+125-kilos%20%28137.5%29%20x%20fail%20%20R/H:%20+130-kilos%20%28142.5%29%20x%201%20rep,%20+135-kilos%20%28147.5%29%20x%20fail%20%20%5Bu%5DRT%5B/u%5D%20pin+handle%20B/H:%20+90-kilos%20x%201%20rep%20L/H:%20+96.25-kilos%20x%204%20x%201%20reps%20R/H:%20+1016.25-kilos%20x%204%20x%201%20reps)

Monday
Was a good workout :D

2HP
usual warm ups etc to 106.7-kilos x 1 rep, then 107.7-kilos x 5 x 1 reps

2" V-Bar
B/H: pin+ 90-kilos x 1 rep @, +110-kilos x 1 rep @
L/H: +120-kilos (132.5) x 1 rep, +125-kilos (137.5) x fail
R/H: +130-kilos (142.5) x 1 rep, +135-kilos (147.5) x fail

RT
pin+handle
B/H: +90-kilos x 1 rep
L/H: +96.25-kilos x 4 x 1 reps
R/H: +1016.25-kilos x 4 x 1 reps

[Mobster]

Wednesday
Vulcan
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x 1 rep, L13 x VN and then N. Dropped to L12+1b x 1 rep, doubled the band and it broke when I did a rep (so 2 x 1). Found 2 more and did L12+2b x VVN, 1, 1, 1
R/H: L12 x 1 rep, L15 x 1 rep, L17 x fail (slipped on thumb pad - this happens a lot so I filed the end before the next set), VVN (spring moved out of groove as I closed it to a lower setting), VN. L16+2b x VVN, 1, 1, 1.

1HP
B/H: 2 x 10-kilo plates x 3 reps @, 2 x thin 15-kilo plates x 3 reps @.
L/H: 2 x thin 15's +pin+2.5kgs x 3 half reps, x 3 x 1 rep, x 2 x 1 reps
R/H: 2 x thin 15's +pin+3.75kgs x 3 reps, +pin+5kgs x 3 reps, +pin+6.25kgs x 2, x 3 reps

Blob work
B/H: 20kg x 3 reps @.
L/H: 25kgs x 3 x 1 reps
R/H: 30kgs x 3 single finger assisted reps (up) and negs (down)

Later 4 giggles
Hang from rack using 2.5-inch thick bar and 20-kilos on a dipping belt for 9 seconds and then a MDB lift to show who 'any time' means any time LOL.

[Mobster]

Wednesday pm
Trained with Paul so met him half way on the pinch
2HP @ about 57mm (between 56-58)
set (23??) x 6 reps, 20-kilos x 3 reps, 30-kilos x 1 rep, 40-kilos x 1 rep, 50-kilos x 1 rep, 60-kilos x 1 rep, 70-kilos x 1 rep, 75-kilos x 1 rep, 80-kilos x 1 rep, 85-kilos x fail, fail

PWC
A little off due to earlier workout as was IMH to follow - still ok though
B/H: 5kg x 6 reps @, 10-kilos x 4 reps @,
L/H: 15-kilos x 1 rep, pin x 1, x fail
R/H: 15-kilos x 3 reps, pin 1.25-kilos x 1 rep, then too quick a jump to pin 2.5-kilos x fail, 1 rep, pin 3.75-kilos x fail, fail and then barely

R/Formulator
set up 5kg x 8 reps, +10kg x 8 reps, +12.75-kilos x 4 reps

IMH
B/H: +40-kilos x 1 rep, +60-kilos x 1 rep, +75-kilos x 1 rep
L/H: +85-kilos x 1 rep, then fail
R/H: +95-kilos x fail, fail, +90-kilos x fail, +85-kilos x fail.

Done.

[Mobster]

Wednesday pm
Trained with Paul so met him half way on the pinch
2HP @ about 57mm (between 56-58)
set (23??) x 6 reps, 20-kilos x 3 reps, 30-kilos x 1 rep, 40-kilos x 1 rep, 50-kilos x 1 rep, 60-kilos x 1 rep, 70-kilos x 1 rep, 75-kilos x 1 rep, 80-kilos x 1 rep, 85-kilos x fail, fail

PWC
A little off due to earlier workout as was IMH to follow - still ok though
B/H: 5kg x 6 reps @, 10-kilos x 4 reps @,
L/H: 15-kilos x 1 rep, pin x 1, x fail
R/H: 15-kilos x 3 reps, pin 1.25-kilos x 1 rep, then too quick a jump to pin 2.5-kilos x fail, 1 rep, pin 3.75-kilos x fail, fail and then barely

R/Formulator
set up 5kg x 8 reps, +10kg x 8 reps, +12.75-kilos x 4 reps

IMH
B/H: +40-kilos x 1 rep, +60-kilos x 1 rep, +75-kilos x 1 rep
L/H: +85-kilos x 1 rep, then fail
R/H: +95-kilos x fail, fail, +90-kilos x fail, +85-kilos x fail.

Done.

Thursday
Other than my all the damn time annoying sciatica training is good.
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, plus 45-kilos x 6 reps, plus 90-kilos x 6 reps, plus 120-kilos x 6 reps
DB Curls (hammer style)
17.5-kilos @ x 8 reps, 27.5-kilos @ x 8 reps, 35-kilos @ x 8 hard reps

TPD
stack x 10 reps, +25-kilos x 8 reps, +50-kilos (wanted 60 but ballsed it up) x all out 12 reps (hard)

1 arm reverse grip and forward TPD
25-kilos x 8/8 (reverse grip then forward grip), 30-kilos x 8/8 (hard).

Right upper arm pumped to 19.75-inches (best was a little over 20 at a lot heavier bodyweight so all is good).

[Mobster]

Friday
As I am ahead of schedule on my plan I could have probably squeezed in another rest day (you better believe I'm having one tomorrow) cos today I was OFF. Gripper work was much harder than it needed to be and man I was so close to falling on my ass with the max weight one hand deadlifts... too close.

T/Grippers
Usual warm ups
L/H: HG350 x N, 1 rep, BBE x VVN, VVN, fail, VVN, VVN
R/H: 3.5 x N, 1 rep, BBSE x 1 rep, 4.01 x VN, MM7D x 1 rep, 4.01 x TnG, TnG, N

1 Hand deadlifts
B/H: thumbless with 60-kilos x 3 reps @, thumb over 100-kilos x 3 reps @, 140-kilos x fail left/success right. So I did left again with a hook grip. Hook grip 160-kilos x 1 rep @ (left could have been better), 180-kilos x 1 rep @ (this time the right could have been better), 200-kilos x L/H (legs were not quite locked out and got real dizzy), R/H: half up, got dizzy let it bomb. Stopped here.

[Mobster]

Friday pm
2HP

Saturday
Rest day

Sunday
Legs @ Gymnation
Took my sweet time warming up etc. Last heavy set was harder than I though it would be and for the life of me I couldn't find enough 25's to make up the usual 765 so dropped to 750 or so and had planned on doing 12 but stopped at 9.
Leg press
120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps (b/o), 600-kilos (b&w on), 750-kilos x 9 reps (b&w on)

Leg Ext
80-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 6 negs each leg (2 up, 1 down), 100-kilos x r/leg only x 6 reps, 100-kilos x dribs and drabs left leg.
s/s with

Leg Curls
30-kilos x 8 reps, 60-kilos x 2 x 8 r/p reps

Mowed my lawn/jungle (ha) with my strimmer and was getting a forearm pump after training (grand-daughter et al over tomorrow so making it tidy for hoped for BBQ).

[GameofInches]

Mobster,

I can close the COC #2 a few times but I am no where near the COC#3. I guess I will need to get the COC #2.5 to help bridge the gap between the two, right? I think my biggest limiting factor is that my fingers are weak. What do you suggest as the best way to improve finger strength? I am thinking that attaching plates to a 2in. block and pinching that would help the most. Thanks man! Your grip strength is very impressive

[Mobster]

Tuesday
Another days rest while family visited (I'm renaming my grand daughter 'Chuckles') and plenty of eating. A tidied up schedule and we're in the run down to the British (less than 18 days now). I think I've 1 or 2 more rest days and then it's non-stop until 3 days before.

Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x 1 rep, L12+2b x 5 x 1 reps - solid
R/H: L12 x 1 rep, L15 x 1 rep, L16+2b x 5 x 1 reps - solid

1HP
Checked with Chad the width of 2 plates to 1HP in his event at 2.5-inches. So changed to 2 x thick 15-kilo plates (70mm or as close as 2.5" as you'll get)
B/H: 2 x 15-kilo plates x 3 reps @. +pin x 2 reps @, pin+2.5kg x 1 rep @, +3.75kg x 1 rep @
L/H: done
R/H: pin+5kg x 1 rep, pin+6.25kg x 1 rep, pin+7.5kg x fail (scaled at 39.5kg)

Blob
B/H: 20-kilos x 2 rep,
L/H: 25-kilos x 1/2 rep, x neg, x 1/2 rep, x neg, x 1 rep, x 1/2 rep
R/H: 25-kilos x 2 reps, 30-kilos x neg (left hand finger tip) x 2 negs, dropped back to 25-kilos x timed hold.

[Mobster]

Wednesday
17 days left and counting...

2HP
Skin damage at the base of both thumbs is still not quite how I'd like it to be and so I need to be careful with only 4-6 pinch sessions or so left. That said my worse day is better, as far as I know (based on previous form), than those I'm up against soon

equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 1 rep, plus 86-kilos x 1/2 rep, fail, 1 solid rep, fail (skin torn on left thumb base - was a small bit of blood).

V-Bar
B/H: bar +80-kilos x 1 rep @, +100-kilos x 1 rep @, +115-kilos x 1 rep @,
R/H: +125-kilos (137.5) x 2" lift only.

RT
N/H
B/H: +60-kilos x 1 rep @,
L/H: +97.5-kilos x fail, 96.25-kilos x 1 rep,
R/H: +106.25-kilos x 1 rep,

O/H
B/H: 120-kilos x 1 rep @, +130-kilos x 1 rep @

[Mobster]

Thursday
Non-grip training so still posting
At Gymnation
Vertical bench machine (as per last time)
Did another max session now I have a feel for it. Worked with Scooter.
40-kilos e/s x 8 reps, 60-kilos e/s x 8 reps, 80-kilos e/s x 6 reps, 100-kilos e/s x 4 reps, 120-kilos e/s x 1 rep, 130-kilos e/s x 1 rep, 140-kilos (7 plates each side) x 1/2 up but unable to lock out). The last three max weight sets made me a little dizzy (probably from holding my breath). We also seemed to get a load of other lads wanting in from 5 plates up (ie: cos we were beasting it LOL). No one came close and Scooter was doing reps with 4 plates a side only

Pullover
12p x 8 reps, 18p x 8 reps, stack+40-kilos x 5 reps (all were slow cos I was worried the weight was gonna fall off)

At my gym
One arm low row
B/H: 40-kilos x 8 reps, 50-kilos x 8 reps, 70-kilos x 8 reps (L/H a little rest-pause style on the last 3 reps)

Bwt: 284 on GN scales

[Mobster]

Thursday pm
Plate wrist curls
B/H: 5-kilos x 6 reps @, 10-kilos x 3 reps @, 15-kilos x 1 rep @, 15kg+pin x 1 rep @
L/H: 15kg+pin+1.25-kilos x 0, 1, 1, 1 reps (add collar next time)
R/H: 15kg+pin+1.25-kilos x 1 rep, +2.5 x 1 rep, +3.75-kilos x fail, dropped back to +2.5-kilos x 1, 1, 1 reps (again add collar next time).

R/Formulator
5-kilos x 12 reps, 10-kilos x 8 reps, 12.75-kilos x 6 reps

IMH
B/H: +60-kilos x 1 rep @, +75-kilos
L/H: +85-kilos x 0 rep, 80-kilos x 1 rep
R/H: +85-kilos x 1 rep, +90-kilos x TnG rep

Orbi-grip work
1-kilo loaded and I was switching back n' forth between hands (only as long as it took to start a stop watch).
B/H: 30 seconds clockwise, switch to the other hand, do the same, then back again and do 30-seconds anti-clockwise. I plan on extending the duration.

[Mobster]

Friday
Torsion Grippers
Usual warm-ups etc
L/H: to BBE x VN, VVN, VVN, VVVN, VVN, VVN, VVN.
R/H: HG350 x 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7D x TnG, TnG, 4.01 rated 4 x VVN, VVN, VVN

Double overhand thick bar deadlift
70-kilos x 3 reps, 100-kilos x 3 reps, 130-kilos x 1 rep, 150-kilos x 1 rep, 172.5-kilos x 3 x 1 reps

Orbi-grip work
B/H: 40-seconds anti-clockwise and 40-seconds clockwise switching as before.

[Mobster]

Saturday
Less than 14 days to go...
2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep. Then +85-kilos (106.7) x fail, fail. I thought I'd shot my bolt but H turned up. As per having someone watching then meant: 1, 1, 1 rep. +86-kilos (107.7) x 1 rep, +87-kilos x 1 rep (108.7) and then +88-kilos (109.7) x fail. Nuff.

Thick handled dumbbell work
A few short holds with baby Inch B/H then I alternated back n' forth between high pulling the Baby Inch left handed and right hand deadlifts with the Inch x 5-6 reps.

Orbi-grip
B/H: 50-seconds a/clockwise, switch etc, 50-seconds clockwise. R/H no probs but L/H: was more like 40 seconds work, 10 seconds ouch, ouch, 10 more seconds :D

[Mobster]

Sunday
It was a hard day today. Late getting up, eating etc. With under 13 days to go these last few sessions are naturally hard work but I was a little disappointed with my gripper work. The rest of the session was, as can be seen, better than expected.

Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x 1 rep, L12+3b x 1 rep, VN, N, L13 x 1 rep :D
R/H: L12 x 1 rep, L15 x 1 rep, L16+3b x VN, VN, N, L17 x fail (hard work)

1 Hand Pinch
B/H: 2 x 'fat' 15-kilo plates x 3 reps @ (hard work for L/H), +pin x 1 rep @, +1.25-kilos x 1 rep @, +2.5-kilos x 1 rep @, +3.75-kilos x 1 rep @, +5-kilos x 1 rep @.
R/H only: continued with +6.25-kilos x 1 rep, +7.5-kilos x 1 rep, +8.75-kilos (think this was a PB) x 1 rep. With the +8.75-kilos I thought 'hang on, doesn't that make it more than 40-kilos total?' so... I dragged out 2 x 20-kilo discs (marked as 19.58kg and 20.34kg for a total 39.92kg) and managed 3 x 1 rep and 1 x a half rep. Sweet!!

Blob work
With the left6 hand out of the 1HP game I did L/H only blob work thus: 20-kilos x 2 x 1 rep, 25-kilos x 1/2 rep, TnG, TnG.

[Mobster]

Monday
My lower back and erectors are super tight. Although I can barely afford it I'll see if I can book in for a massage and manipulation session this week. The last thing I want is to feel wrecked with just a few days left.

Seated machine press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 125-kilos x 6 reps.

DB Hammer Curls
10-kilos @ x 8 reps, 20-kilos x 8 reps, 30-kilos x 6 reps, 40-kilos x fail, 35-kilos x 8 reps

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, plus 60-kilo x 8 reps.

1 arm tricep reverse grip alt with over grip
25-kilos x 8 reps @, 35-kilos x 8 reps @

right upper arm was 19 7/8ths of an inch, forearm 16 1/4+ bwt: 284.5lbs

[Mobster]

Monday pm
Plate wrist curl
Was strong on this, esp right handed and esp after warming up and failed attempts.
B/H: 5-kilos x usual, 10-kilos x usual. 15-kilos x 1 rep
L/H: 15kg plate+pin+olympic spring clip collar+1.25-kilos x 1, 1, 0 (scaled at 18.10-kilos)
R/H: 15kg plate+2.5-kilos x fail, 1, same+collar as above x 1, upped to 15kg plate+3.75-kilos+pin (scaled at 20.30-kilos) x 2 x 1 reps (was more there but decided to save it for the competition).

R/Formulator work
+5-kilos x 10 reps, plus 10-kilos x 8 reps, plus 12.75-kilos x 6 reps

IMH
B/H: pin etc +60-kilos x 1 rep @, +75-kilos x 1 rep, +85-kilos x 1 rep @
L/H: tried +85-kilos x 0, 0 reps
R/H: +90-kilos x 0, 1, 1, 1 reps

Orbi-grip
B/H: alternating 50-seconds a/clockwise, then clockwise.

[Mobster]

Wednesday
Lower part of the back still mad sore. So avoiding anything which might aggravate it like the plague - no one hand deadlifts today then. I've got a couple of ideas I might try later (RT handle hangs from bar for example) where I can work the hands hard but not make the back any more sore. I've the appointment in the morning so might well end up doubling every day to Tuesday afterwards. Ten minutes stretching in the lounge to loosen up a little and trying not to drop crap on the floor. Grippers I can do so...

Torsion grippers
usual warm ups
L/H: BBE x VVVN (good), VVVN, VVN, then dropped to HG350 x 2 x 1 reps.
R/H: BBE X 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7D x 2 x 1 TnG reps, CoC 4 (4.01) x 2 x 1 maybe reps

[Mobster]

Wednesday lunchtime
Today is one of the 'I understand nothing about how my body works' days. For the past 2 days and even a little now I've had lower back soreness and stiffness. This morning I trained grippers as a way of doing something to keep me on target. I went back pre-lunch and decided, in spite of having worked the move just a day or two ago, plate wrist curls. I ended up having a pretty decent heavy RT session. My back seemed to not have any issue with that at all and even now is only a little off.

So I know sweet f' all. Anyway:
Plate wrist curls
B/H: 5-kilos x 8 reps, 10-kilos x 8 reps, 15-kilos x 1 rep, 15-kilos+pin x 1 rep
L/H: +1.25-kilos x 3 x 1 reps
R/H: +1.25-kilos x 1 rep, +2.5-kilos x 1 rep, +3.75-kilos x fail, then 2 iffy reps.

R/Formulator work
set up +5-kilos x 8 reps, +10-kilos x 8 reps, +12.75-kilos x 8 reps

RT
NH
B/H: set up +90kg disc x 1 rep @
L/H: as above +6.25 (so 96.25++) x 3 x 1 reps
R/H: as above +10 (s0 106.25) x 3 x 1 reps

OH
B/H: set up +110-kilos 1rep @, +130-kilos x 1 rep
R/H: carried on alone +140-kilos x 1 rep, +142.5-kilos x 1 rep, +145-kilos x 1 rep, +150-kilos x fail.

Orbi-grip
usual anti-clockwise then switch etc
L/H: 55 seconds/45, 5 sec rest, 5
R/H: 55 seconds/55seconds

[Mobster]

Thursday
Osteo appt: my god £42.00 for a half hour... I'm in the wrong game. But he earned his crust today.

Trained at 11.00 'ish
2HP
worked to 107.7-kilos x 6 x 1 reps. This is enough.

1HDL HG
Didn't max out because I felt off (not unusual after osteo) and was still sore through the hips etc.
to 170-kilos x 1 rep @ hooked. Stopped as I was feeling the strain and have no wish to get injured.

[Mobster]

Friday
I'll be doing some more stretches later but in the mean time.

Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, l13 x VN, 1, 1, VVN, 1
R/H: L12 x 1 rep, L15 x 1 rep, L17 x VN, VVN, VVN, VN

1HP work
B/H: Straight in with a pair of thick 15kg discs for 3 x 1 each.
L/H: +pin x 1 rep, +5-kilos x 1 rep, +7.5-kilos x fail
R/H: 2 x 20-kilo discs x (I think) a total of about 6-7 x 1 reps (some better than others - see video/photos).

Paul then suggested having a quick go at the 3 x 10-kilo (will be 25's in the US) lift. So I did it easy with my right. We then set up the thinner standard 10's for my left and then finally I did 3 x fat Olympic 10's with my right and 3 x thin standard 10's with my left at the same time. Video



Blob work
B/H: 20-kilos x a few (a little hard after the heavy one hand pinch).
L/H: 25-kilos x 3 x 1 reps
R/H: 30-kilos x assist x 3 x 1 reps

[Mobster]

Sunday
My minds on my lower back issues at the mo and doing what I can to overcome the pain and ensure I recover well enough to kick the ass that all the training I've done to get me here will enable me to do.

Chest ' back
Vertical bench
20-kilos x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos (each side) x 3 x 4 reps

Pullover
I took a little care with this not wanting to tweak the back but still did ok.
8p x 8 reps, 18p x 8 reps, stack +35-kilos (not the 40 like last time) x 6 reps

Off to my gym

1 arm cable low row
40-kilos x 8 reps, 60-kilos x 8 reps, 75-kilos x 8 reps

[Mobster]

Monday
My last weights session before Saturday. I'll stretch, walk and work on recovery and I also have some stuff to do regarding the set up etc for the event but no more weights.

Two hand pinch
My aching back was a little off putting but each of the heavy reps was a little better than the last one. I also cut it short so as to save it all for the weekend.
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 4 x 1 reps

PWC
B/H: 5-kilos x 8 reps, 10-kilos x 8 reps, 15-kilos x 1 rep, plus pin x 1 rep
L/H: +1.25-kilos x 3 x 1 reps (added a wrist wrap for the last 2 reps - no injuries needed now)
R/H: +1.25-kilos x 1 rep, +2.5-kilos x 1 rep, +3.75-kilos x 3 x 1 reps (all wrapped for safety this time).

Orbi-grip work
B/H: 1.5-kilos loaded x 30/30 (as per), then 2-kilos loaded x 30/30 ouch!!
A heavier weight seems to give me a greater pump than the lighter recoup/recover level weights. I had a bastard pump after the heavier sets and a little vein or three coming up (down near the inside of the joint). But the tape measuring was the best bit... 16.5-inches on the right forearm baby!! Nasty.

[Mobster]

3x champ. :D

Overall results
1st Steve Gardener 6pts
2nd Paul Savage 10pts
3rd Sam Solomi 16pts
4th Fred Coombs 21pts
5th Stew Killick 22pts

Vulcan Gripper
L/H+R/H=Total
Paul S: 19+19=38
Steve G: 16+19=35
Sam S: 16+16=32
Fred C: 12+16=28
Stew K: 10+12=22

2HP
Name/width/best lift
Steve G (44): 110.20 (attempt of 115.7 just off)
Sam S (54): 93.07
Paul S (54): 78.83
Fred C (48): 77.7
Stew K (48): 72.64

Plate Wrist Curl
L/H+R/H=total
Steve G: 15+2.5+pin(19.10) plus 15+3.75+pin(20.35) = 39.45kg
Paul S: 15+2.5+pin(19.10) plus 15+2.5+pin(19.10) = 38.20kg
Sam S: 15+1.25+pin (17.85) plus 15+1.25+pin (17.85) = 35.70
Stew K: 15 (15) plus 15+pin (16.60) = 31.60
Fred C: 10+2.5+pin (14.10) plus 10+2.5+pin (14.10) = 28.20

One hand deadlift (hook grip)
L/H+R/H=total
Steve G: 180+200 = 380kilos
Paul S: 182.5+190 = 372.5kilos
Stew K:150+160= 310kilos
Fred C: 145+160 = 305kilos
Sam S: 140+150= 290kilos

Baby Inch for time (new rules)
L/H+R/H=total in seconds
Steve G: 50+50=100
Paul S: 35+36=71
Sam S: 21+34=55
Fred C: 28+22=50
Stew K: 8+8=16

[Mobster]

Some event photos (with thanks to Fred Coombs who took the time between lifting to get the majority of these done for me - cheers Fred):

http://img40.imageshack.us/img40/2695/dscf3934y.jpg
Me busting a gut (with the face of the day - I look like a mad pirate ha ha) on the gripper

http://img36.imageshack.us/img36/3350/dscf3951.jpg
Paul on the plate wrist curl event

http://img41.imageshack.us/img41/4994/dscf3961r.jpg
Steve looks on as Stew goes to work on the one hand deadlift

http://img16.imageshack.us/img16/7235/dscf3995t.jpg
Sam (great angled shot btw) during a 'Baby Inch for time' hold

http://img291.imageshack.us/img291/4034/dscf4039.jpg
Finally Fred gets in on the act with the rest of the gang as we line up for the obligatory group shot.

[Mobster]

Sunday (The day after the night (day) before)
For some god forsaken reason I was up at the crack of dawn, probably all the caffeine etc I took yesterday to get me through the day. Indeed none for the week preceding it except whatever was in my usual cup of tea in the morning gave whatever stimulants I used yesterday an extra kick. Anyway, most of week, from Monday onwards, had been with no training at all. I'd planned on having my last day on Tuesday but low back pelvic pain meant I stopped a day early. So I did some stretching 2-3x a day after that. It seemed no matter what though that my back was going to be 'off' all week and even though I'd hoped to bound out of bed like a young Gazelle come Saturday morning while shouting 'it's a miracle, I'm cured' that didn't happen.

You can imagine then that whatever game plan I might have had might well be off and for sure the 'will I, wont I?' doubts flitted about my brain. Both Paul Savage (fellow competitor and my tenant) and I were up a little early (6'ish) and so I fuelled up with an early breakfast, enjoyed a relaxing bath, dosed my myself up on what ought to be my new sponsor (Ibuprofen) and then snacked before starting to take over the last few bits and bobs to help the competition run smoothly. In fact previously I'd not liked having 'all this crap to do' pre comp but it is a distraction so you don't sit around fretting about what's gonna happen, how you feel and so on.

Kick off was set for 1100 and if I remember only our ref, David Horne, was a little late due to some accidents he had to get pass on the way down. The rest of the gang, Sam Solomi (Devon and brought up by buddy Tim), Fred Coombs (studying in Wiltshire) and Stew (Hampshire) all arrived in time and I handed out the event shirts kindly donated by James Grahame. I made sure, if there were no others, that we got at least one shot of the gang together.

http://img34.imageshack.us/img34/6649/dscf3902.jpg
L-R: Sam, Fred, Paul, Steve and Stew

Vulcan
First event was using David Horne's Vulcan Gripper. Indeed we use the EXACT same machine, spring, etc every time we use it as an event. This levels the field as it were. I'd had it in mind that I'd do well with my right but might place 2nd or even 3rd in this event based on my left hand strength. I knew Paul had been doing well and Sam can and does have good days on this (winning grippers in the 08 Euros). But while I placed 2nd (equalling Paul's right with a level 19 effort but getting a 16 to his 19 with my left). Sam got 16 both hands and Fred with one of his and these numbers mean they'd do well on David Horne's list of the same.

2HP
I was favourite on this event and did not disappoint. I lost on the coin toss (wide or narrow... it was narrow) so went first and was the only one, as per, at 44mm. But my first official attempt won the event (about 102kg). I then pulled 107 and 110 (none scaled). As I knew I was ahead of where ever any of others might be bar a miracle I could have left it after the 2nd lift but as my hips, thanks to many, many painkillers, were feeling ok and my pinch grip strong it was a 'what the hell' moment and I went outside while the guys reloaded and scaled the set up to get it to 115.5-kilos (the world record being 115) . When I came back even with my huffing and puffing and what looks like a valiant effort I was once again short of just touching the bar at the required height (as with my previous attempt with 117 a few weeks back). Sam did a video:

http://www.youtube.com/watch?v=r4oXfrOOaao

Sam managed to get his name moved up several slots on the top 50 of all time list (now at 21) with a 93.07kg effort but I'd hoped to see him pull 105-kilos. The rest of the field averaged 80kg. Paul also knew this would not be a great event for him and like him many times in training I also tore a little skin on my final lift.

Plate Wrist Curl
Next up was our new test of wrist strength the plate wrist curl. We used a typical 15-kilo Olympic weightlifting plate for most of the event (with the exception of Fred's efforts) and then a light weight (1.6kg) loading pin and additional discs where required.

http://img32.imageshack.us/img32/1171/dscf3954.jpg
Steve, either on the way down or on the way up with a decent weight.

This was very much a work in progress in terms of trying to get the spirit of the event conveyed in the rules and application. But, for the most part, it worked. Ultimately having a good day with my left hand and making the right choices helped me win the event. Paul said after that he'd peaked, in his mind, a little early hitting the big numbers (15+3.75+pin) around 2 weeks earlier. Later, in a conversation with David, he admitted a lack of experience meant that being able to put it together on the day had not helped. Mind you I recall saying as much but it was when we were trash talking during the run up LOL ;D.

One hand deadlift.
This was the one event were, with my back injury, I felt it might be the tipping point had the previous events not gone well. I also, confidence aside, never take any event nor point in the competition for granted. It would be like Jenson Button deciding, with a half lap to go, to milk the crowd only for a 2nd place guy to have the lap from Heaven and pass him on the final straight. So it was very much a case of 'lets see what my body lets me do'.

In training my best, a few weeks before and sans injury, had been a very hard 200-kilos with each hand. They had literally almost put me on my arse in terms of effort. I'd actually staggered around the lifting platform hoping not to fall over and knock myself out while having the gym to myself. Now, with my back bitching all damned week, I was more concerned with not doing myself an injury that would put me out of action for weeks. Not only would that have done for me the day I'd have been done for the US competition to come. Add to that that like a race horse post race my muscles, from calves to neck, had been twitching and cramping all day regardless of how much I drank. I'd had this previously and said then it was as though my body was ready to tense the hardest it possibly can to give maximum effort. But fun... not a bit. Even taking my track suit bottoms off to allow me to push off a thigh meant pain and discomfort.

With all that in mind I had to start thinking about how hard I wanted to win, how much desire I had and how deep in pain I was prepared to take myself. I'm 'lucky', if that's a good choice of word, that I can be a little off the wall in such moments and quite prepared to be daft, at least from the point of view of those who do not do what we do and ready to tear something. Do or die. Open the gates I is a coming.

On my first pull I had a quite weird pulling sensation on the right site of my pelvis. Whether I freed something up (sitting here with some discomfort like before says otherwise) or maybe I just felt ok enough to know I would be ok... whatever. I knew I could pull some more. So I did a 160kg left and 170kg right opener. Paul seemed to be choosing thus 'whatever Steve does plus 2.5kg' but actually did 12.5 and 170 (same as me). Regardless it meant a 2.5kg lead on that event, if not overall 9all that matters). My 2nd pulls were 170kg left and 180kg right. Second blood of the day for me (following the pinch and my right thumb base) with a small but annoying tear to the left thumb pad. I kept it clean while Paul pulled 180kg with either hand (bar to the front to my straddle style). Again, on this event, Paul in front and very much in contention. My left thumb momentarily dry I did a 180-kilo... ahh but no go. It did not budge one inch whatsoever. My mind, it seemed, let me down and the tear stopped me putting any power into the lift. Legging it over the road I came back with some plaster type tape and in accordance with the rules taped the tear. With the rising bar rule in place it was me again with the final lift for my left hand (2 still left for my right) I managed a good high pull with my left hand. I opted for a 190kg right for my third attempt so it was Paul again he did a 182.5 left and a 185 right. Could this be the tipping point, later mentioned by David, were the right choices could mean winning and wrong one losing? It seems so. So I had the 3rd right attempt but failed to get to a high enough position for the ref to give me the nod with the 190-kilos. I then, playing the game, looked at the points, the lifts and half an eye on what I'd done and thought myself capable of. So I can take the 190 again... is that enough... damn and blast my tired brain... screw it I'll take 200-kilos to ensure the points.

So 200-kilos it is then. The 190 having not been quite high enough I slipped off, again with the cramp, my weightlifting boots to get what little extra height I could. Load the bar boys here we go!

http://img188.imageshack.us/img188/6016/dscf3988j.jpg
It aint pretty but it'll do.

With one of the 'rrrooooaaarrrrrrrrr getttthheeefuuuucccckkkupppp' type moments and a 'damn the consequences' floating through my mind I took my sweet time. There's a photo of me, eyes to the gods, lost in the moment and dragging what I need from some place in my head and my heart. Off the floor and please god let the ref say good lift... there! He said it. Job done!!! How fucking sweet does that taste??? Oh yes!!

Baby Inch dumbbell hold for time
Now I can cruise. With me in the lead everyone else goes first. Times vary from 8 seconds a hand to Paul's respectable 35 and 36 but my best is 1.05 and I did 40 odd weeks ago then stopped bothering to train it. I hear David say 'you only need 5 seconds plus' and I'm the current record holder. But I've loads left and so now I can show boat. I pull 50-seconds with either hand to put me out in front.

Fin
Was it an easy win. Not my a long chalk. My body feels more battered than during any previous competition and I never once took my foo off the gas. One bad event, one silly mistake and my four point lead over Paul could have disappeared. But 4 firsts and one 2nd... enough to get the job done.

As always a long and tiring day. In a moment before the trophies I took a few seconds to remind the MUCH younger guys that they are close to me now and how much better than me they will be very, very soon. That they are our future and need to bring in more blood. I remind ALL those present, the ref, myself and the other lifters - young and old - that just by taking part they rise from the mob and need to pat themselves on the back. Many lift, few compete.

Finally I paid thanks to those without whom the day would not have had the shine it did. From James Grahame and Doherty's gym in Australia helping a competition in the UK with the shirts, through 'Big' Al Christie of www.perthstrongman.com (http://www.perthstrongman.com/) whose fiscal help allowed, for the first time ever, us to give cash prizes (the balance from the entry fees) and finally to Steve and Ken ho have helped me three years on the trot and more to give away some great high value items every year. Thanks again guys - your outstanding contributions help us keep going.

Now I can ease of the gas for a few days and then back on with half the work load in the next few weeks with an eye on my next visit to the US of A on June 20th. Oh joy... 280+ and an economy seat and 9+ hours... I can't wait.

[Mobster]

Monday
A break in session for my legs and my as always (or so it seems) aching back. Grippers and an easy pinch session tomorrow. I'll also look at my revised game plan for the June 20th event.

Leg Press
The back made it all very difficult. Completely straightening out my legs was nigh on impossible so most reps were non-lock style.
20-kilos a side x 10 reps, 40-kilos a sidxe x 20 reps, 60-kilos a side x 3 reps, 80-kilos a side x 30 reps. Loaded 100-kilos a side but stopped.

Leg Ext
45-kilos x 10 reps, 95-kilos x 10 reps, 145-kilos (stack) x 8 reps

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 hard reps

Orbi-grip
2-kilos loaded x 35 seconds e/w usual alternating style both hands. Not a killer hand workout (not after the efforts of the weekend ha) but the right forearm still pumped to a fraction over 16.5-inches. If this carries on... sweet.

[Mobster]

Mobster,

I can close the COC #2 a few times but I am no where near the COC#3. I guess I will need to get the COC #2.5 to help bridge the gap between the two, right? I think my biggest limiting factor is that my fingers are weak. What do you suggest as the best way to improve finger strength? I am thinking that attaching plates to a 2in. block and pinching that would help the most. Thanks man! Your grip strength is very impressive

A good sound idea. But you don't mention the time you've been trying to make the jump, the sets and reps you use and so on. Check out David Horne's site www.davidhorne-gripmaster.com or my ebook site www.gripperbook.com

Monday pm
I was on my way to the unit when I saw Elias on his way to gymnation so...

RT
NH
B/H: handle, pin, etc plus 60-kilos x 8 reps @, 80-kilos x 1 rep @
L/H: handle, pin, etc plus 100-kilos x fail, 96.25-kilos x 5 x 1 reps
R/H: handle, pin, etc plus 106.25-kilos x 5 x 1 reps

OH
L/H: handle, pin, etc plus 120-kilos x 3 x 1 reps
R/H: handle, pin, etc plus 120-kilos x 1 rep, 135-kilos x 1 rep, 140-kilos x 1 rep, 145-kilos x fail

I spent far too much time telling everyone about my result on Saturday LOL

Bwt: 286.5lbs

[Mobster]

Tuesday am
Torsion Grippers
Could have been better.
L/H: BBE x VVN, VVN, VVN, VN
R/H: MM7D x TnG, TnG, VVN, VVN

2HP
right thumb skin still needs a day or so.
Worked to plus 85-kilos (107.7) x 1 iffy rep and 1 fail.

[Mobster]

Wednesday
A little late getting started due to this being my first proper work day after the bank hol (we dispatch Mon, Wed and Fri). A quick look at the medley for the Chad event MEDLEY INFO HERE (http://www.chadwoodall.com/wgsc.html#Medley_Weights) gave me some ideas to play with.

Medley work
So I set up the 12.5kg 2" V-Bar (on loan from Twig) with a 87kg plate = 99.5kg or a little under 220lbs (I'll add 10kg next time as it was easy). Then 3 x 10-kilo plates with 2 x 1.25-kilos (71.64lbs) plus the light 1.6kg pin (a tad under 75lbs total). Following this was our 20kilo HGT blob and HGT 'Inch' dumbbell. Add in 85-kilos in plates plus the medium pin, clip and IM 'Horn' (total over the 200lbs needed). Then I added another 87-kilo disc, medium pin, clip and our newest RT handle.

First run was V-bar, 3 x 10 and Horn. No problems right handed but my left... V-bar only. Second run I added the blob and Inch in and did all objects right handed (I HAVE to do the Horn first and then it's nothing). Then. once I got my breath back, I did three full run throughs including (on the 2nd and 3rd) attempts with either hand on some objects. So, for example, my last run was IMH RH only, V-bar - both hands, right hand only 3 x 10+, Blob either hand, Inch right hand only, legged it over to the RT and did high pulls with either hand. Run back around and do V-Bar again both hands, 3 x 10 r/h only, blob again both hands and Inch right hand only. On the last one, which I think amounts to 11 attempts it took me 1 minute 5 seconds.

[Mobster]

Thursday
d/overhand rack pulls (hole 7).
The aim was hips through (ie: proper locking out).
60-kilos x 3 reps, 100-kilos x 3 reps, 140-kilos x 3 reps, 180-kilos x 3 r/p reps

1HP
B/H: 2 x 15-kilo plates x 3 reps @
L/H: stopped and did the next lift.
R/H: 20 x 20-kilos (19.81+20.39=40.20kg) x 1, 1, 1/2, 1/2

5 x 5-kilo plate (see medley info)
B/H: plus long pin (about 8-10lbs so 63-65lbs) x 2 x 1 reps
L/H: 2 x 1 reps more.
R/H: added 2 more kilos (so 60.4lbs) x 2 x 1 reps

[Mobster]

Friday
Nautilus V bench machine
40-kilos each arm x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 2 reps (too heavy then ha ha), dropped to 110-kilos x 4 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack+30-kilos (see note) x 8 reps

At my gym
1 arm low cable row
30-kilos x 8 reps, 50-kilos x 8 reps, 70-kilos x 8 reps r/h and 6 reps l/h

GN scales / bwt: 288lbs
NB: lower back / pelvis still a train wreck.

[Mobster]

Saturday
I seemed to lack the extra snap, crackle and pop needed to grind down the handles on grippers. I'll make some small adjustments over the next couple of weeks and if need be will drop down and take a run at the June 20th target date.

Grippers
usual warm ups
L/H: BBE x VVN, N (ps), VN, CoC3 x 1, 1, 1, VN
R/H: MM7D x VVN, dropped back to BBSE x 1, 1, VVN, TnG

2HP
hard, hard work but this seemed to get better as I did more and more attempts. A combination of my back feeling its usual self and requiring some serious muttering meant I dragged my sorry ass through it. The usual build up to set up plus 85-kilos (107.7kg approx) x 1, 1/2, TnG (all shaking legs and just making it), 1, 1, 1, then no go.

Dinnie work
Using the handle from a few years back
handle, heavy pin and clip plus 87-kilo disc x 2 x 1 reps e/hand. Then the same set up with 2 x 87-kilo discs (about 186kg total) x 1 rep e/h then finally with the addition of an additional 20-kilos (so about 207kg) x 1 rep each hand. I'd have liked to have seen a full pull through rep on the last two attempts.

2" V-Bar
bar (12.5) plus 87-kilos x 1 rep each hand, plus 10-kilos (about 110-kilos or the required 240/242lbs) x 2 x 1 rep each hand.

Orbi-grip
B/H: 2-kilos loaded x 40/40. A pre orbi taping of the right forearm showed (baring in mind I'd done the previously mentioned stuff) a tad under 16.25-inches. Post the 2 x 40-seconds each way 'flings' and it was at its biggest so far with a fraction under 16.75-inches. Mental. :shock:

[Mobster]

Sunday
double over hand axle deadlift
70-kilos x 5-6 x 1 reps all about groove. 100-kilos x 1 rep, 120-kilos x 1 rep, 140-kilos x 2 x 1 reps. Every single rep was all about ass down. The hands are, as before, not the issue.

same but rack pulls
worked to 240-kilos loaded on a scaffold tube (failed at 240) hands outside the thighs. Hole 7 as before

[Mobster]

Monday
Lunchtime
Orbi-Grip
usual 2-kilos B/H: 40-seconds e/w

PM
Felt like training when I'd be in half a mind to have a rest day so...
RT work at GN.
All weights are plates only
NH
B/H: 60-kilos x 8 reps, 80-kilos x 1 rep
L/H: 96.25-kilos x 6 x 1 reps (last 2 hardish)
R/H: 106.25-kilos x 6 x 1 reps (as above)
OH
B/H: 120-kilos x 1 rep
L/H: done
R/H: 135-kilos x 1 rep, 145-kilos x 1 attempts (first one dead, 2nd a tad up)

[Mobster]

Friday pm
As per a chat with Paul - if only my am session was as goods as the PM one. And it was a good one too. My left shoulder was twinging a little and so I had a spot through the sticking point on my max weight set.

Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, stack (with plate under lever) + 65-kilos x 8 reps, +160-kilos x 5 reps (see comment)

H style DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 27.5-kilos @ 2 x 8 reps

TPD
stack x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 55-kilos x 12 reps

1 arm alt style TPD
30-kilos x 8/8 reps each, 35-kilos x 8/8 reps each. Monster pump inc upper forearm. Was looking freaky :twisted:

[Mobster]

Saturday
Back still ridiculously stiff. Even the 30 and 40-kilo 1 hand pinches were hard on my back in terms of getting down to pick them up, at least to begin with.
1HP
B/H: 2 x 15kg discs x 3 x 1 reps @
L/H: as above plus pin x 4 x 1 reps
R/H: 2 x 20kg discs x 5 x 1 reps

Blob
B/H: 20-kilo HGT blob x 3 x 1 reps @,
L/H: 25-kilo blob x 1 rep and 2 x attempts
R/H: 25-kilo blob x 4 x 1 reps

V-Bar
B/H: +60-kilos x 1 rep,
R/H: +120-kilos (132.5) x 1 rep, +130-kilos (142.5) x fail

RT
struggled with any real weight due to back issues and hands now tired so
O/H R/H only: +126.25-kilos x 1 rep, 141.25-kilos x fail

Orbi
B/H: usual x 50-seconds e/w

[Mobster]

Saturday pm
Grippers
A volume and speed/crush session much like my high volume 3 work earlier this week.
Usual warm ups
L/H: BBGM 13 x 1 reps
R/H: CoC 3.5 x 10 x 1 reps, then 3 TnG reps

[Mobster]

Tuesday
A hard 'n' painful but productive session with the Osteopath this a.m. and as soon as I got back it was straight into the gym for:

RT
couldn't do too much with the new handle but this was because I'd been using around 85-90% of my working weight while doing medley work yesterday. So changed to the old handle and worked to 120-kilos+ L/H and had 2 attempts at 141.25-kilos (plus set up) R/H

2" V-Bar
Worked to an attempt at 147+ kilos (137-kilos loaded plus pin weight). Pulled but not quite to height needed.

[Mobster]

Friday am
Complete rest yesterday and crappy session on grippers on Wednesday
V bench work
20-kilos per arm x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 rep, 80-kilos x 6 reps, 100-kilos x 4 reps, 115-kilos x 4 reps, 130-kilos x assisted single rep (too heavy)

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 35-kilos x 7 reps

Long break while I packed orders etc then in my gym

1 arm Low cable row
30-kilos x 8 reps, 50-kilos x 8 reps, 70-kilos x 8 reps

[Mobster]

Friday pm
Back to zee gym (Gymnation) for the self inflicted ass kicking.
Grippers
L/H: to BBE x 4 x VVN
R/H: to MM7(D) x VVN, TnG, VVN, VVN

2HP @70mm
Worked to 103.6-kilos (a PB on this set up) x 1,1,1,1,1, 0*, 1 (so 6 of 7 attempts were good. *Belt popped open so I dropped the weight rather than risk aggravating my back issues). All in all a PB and then hitting it 6 times bodes well.

Too long chatting (but great fun) with za boyz ha ha then...

Orbi
55/55 x 2-kilos e/w. My hands were, at this point, cramping up. Nice :D

Bwt: 284lbs

MB: Best part was the 2HP work. If I get 1 single right handed CoC 4 close next week it's job done so fingers crossed. 2HP I am in with a damned good chance.

[Mobster]

Saturday
Double over hand thick bar (using scaffold tube).
set up (bar n collars) +40-kilos x 8 reps, 80-kilos x 6 reps, 120-kilos x 4 reps, 160-kilos (so about 170 total) x 4 x 1 reps. This equates to about a 190-200 single for me.

I'd started with it up on blocks but the usual back issues etc meant it didn't feel right so it ended up better on the ground and 'pulled in' as I lifted.

[Mobster]

Sunday am
RT
2" VBar

Sunday pm
Grippers

Monday am
1 more session (medley work) tonight and that's it.

Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, stack plus 80-kilos x 8 reps, stack plus 160-kilos x 6 reps (I set a 3 rep gym record last year and I think I did 5 reps last week so this is another gym record)

DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ x 8 reps, 35-kilos / 77lbs (PB??) @ x 6 reps
Skinny bird, great ass, nice face nearby may have been why I was giving it large ha ha

s/s with

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 8 reps too much fannying about adding weight so stopped there.

1 arm R/TPD
30-kilos x 12/12 @ and 35-kilos x 10/10 @ ouch but in a good way.

[Mobster]

Monday pm
Medley work
2 x 20-kilo discs
'Anvil' (4 x 10-kilo plus bar)
2HP (87kg disc + heavy pin)
IMH (85kg plates + set up about 5.5kg)
'6 welded 10's (5 x 5kg+2.5+1.25+bar)
50lb Blob (22.80kg legacy Blob)
3 x 25lbs (3 x 10kg)
Inch (HGT Inch)
RT 181lbs (newer handle+pin+clip+85-kilos)
240lbs 2" V-Bar (87kg disc+15kg+10.5kg bar = 247+lbs).

Total of 4 rounds. First two plodded along with no stop watch and struggled mostly with the 1HP annoyingly enough. 3rd round all 10 objects (still need to allow for 'good lift' signals from ref) time was 2 mins 25 seconds. 4th round, baring in mind it's the last session and I was tired etc, 2 mins 16 seconds. Too fucked to do a 16 object in 4 mins or less as per plan.

[Mobster]

Thursday
A nice easy-ish break-in training session. None of those to come over the next few weeks will be full on and I'll be training once every other day. My aim, for now, is a little more back and conditioning work (I'll be dusting off a kettlebell or using a light dumbbell for swings).

Vulcan gripper
L1 x 6 reps @, L7 x 3 reps @, L10 (4/4) x 1 rep @, L11 (4/5) x 1 rep @, L13 (5/5) x 1 rep @
R/H: As my left was done the rest was r/h only - L14 (5/6) x 1 rep, L16 (6/6) x 1 rep, L17 (6/7) x fail

2HP @ 70mm
set up (43.6) x 6 reps, plus 20-kilos (63.6) x 3 reps, plus 40-kilos (83.6) x 1 rep, plus 50-kilos (93.6) x 1 rep, plus 60-kilos (103.6) x 3 x 1/2 reps (unable to lock out / hang on).

[Mobster]

Saturday
Nautilus Vertical bench
0kg a side x 8 reps, 20kg a side x 8 reps, 40kg a side x 8 reps, 60kg a side x 8 reps, 80kg a side x 6 reps, 100kg a side x 5 x 5 reps

Pullover machine
12p x 8 reps, 18p x 8 reps, stack + 15-kilos x 3 x 8 reps

My gym
4" thick dumbbell (Chris Rice)
plus 30-kilos x a few reps, then plus 50-kilos (60 was a rock) x 5 x 1 reps RH only

Orbi
(ease in session) 40/40 x b/h

[Mobster]

Monday
Did some stretching yesterday (my god I'm practically rigid). Today's session was a little very light, easy, break-in (getting the idea?) cardio/lower back work and some RT work. Also silly hot today so sweating anyway.

Dumbbell swings
10-kilo d/bell x 20 reps B/H, 15-kilo d/bell x 20 reps L/H, 20-kilo d/bell x 20 reps R/H

RT
set-up plus 87-kilo plate x 5 x 1 reps e/h.

Some stretching.

[Mobster]

Wednesday
Was going to barbell press but one rack was in use and the other being repaired so machine it is then.
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, plus 80-kilos x 6 reps, plus 160-kilos x 5 reps (tried real hard for 6th)

DB Curls (Hammer style)
10-kilos @ x 8 reps, 22.5-kilos @ x 8 reps, 32.5-kilos @ x 8 reps

s/s with

TPD
stack x 8 reps, plus 20-kilos x 8 reps, plus 55-kilos x 8 reps

Heat right now is unreal and I was sweating on arrival at the gym (having marched over via bank sorting stuff out) and my bodyweight is down (19st 8lbs on GN scales). I'm drinking loads of ice cold water for England.

[Mobster]

A little later
2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos (106.7) x 2 attempts. I dropped back to plus 70-kilos for 3 sets of 3 reps. Nice n brutal

[Mobster]

Thursday
I might be busy tomorrow (big delivery) and was also getting antsi for the zee grippers.

Stretching
A nadge better

Tor Grippers
B/H: CoC 1 x 6 reps, HG200 x 3 reps, CoC 2 x 1 rep, HG300 x 1 rep, CoC 3 x 1 rep
L/H: BBGM x 4 x 1 reps, BBE x VVN, VVN, VVN, VVN
R/H: BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 3 x 1 reps, MM7D x N, N

Orbi
B/W: 50/50

[Mobster]

Friday
Leg workout. Hard work because of the flexibility issue so weight on the leg press wasn't an issue so much as being able to lock out. It does seem as though it's getting better and still needs work.

Leg Press
crappy weights to 290-kilos and then dropped down to 40-kilos and worked on the stretch.

Leg Extension
Easiest of the lot. 70-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 8 reps, then single leg 80-kilos x 8 reps, 100-kilos x 6 reps, 120-kilos x 6 reps

Leg Curls
25-kilos x 8 reps, 45-kilos x 8 reps, 65-kilos (too long resting) x 2-3 reps (so too heavy as well).

Some stretching in between.

Had some fun posing with the guys after LOL

[Mobster]

Saturday
might be going to the ESM tomorrow so...
Vertical bench
20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 60-kilos a side x 8 reps, 80-kilos a side x 6 reps, 102.5-kilos (more than last time) x 5 x 5 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 15-kilos x 3 x 8 reps

[Mobster]

Monday
Was tired yesterday so went to be early and woke at stupid o'clock today (4am) so had a shake and back to bed. Nice n easy (ish) session today. Stretching and errands tomorrow.

Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps, L11 x 1 rep,
L/H: L13 x 1, 1, 1, 1, 1, F, 1 (6 of 7 singles good)
R/H: L13 x 1 rep, L16 x VVN, 1, 1, 1, VVN, VVN, VVN

2HP
Equ x 6 reps, plus 30-kilos x 3 reps, plus 72.5-kilos (94.2) x 3 x 3

Orbi
B/H: 55/55 = tough and pumped

[Mobster]

Wednesday
Rowing machine in lieu of KB (@ GN)
3 mins @ about 2.06 per 500m pace for all three sets, 3 mins, 2 mins 55 secs Hamstring and back pump

RT work
NH
BH: 60-kilos x 6 reps @, 80-kilos x 3 reps, 100-kilos x 1 rep

OH
BH: 120-kilos x 1 reps
LH: 100-kilos x 2 x 3 reps, then had a made set and did 12 reps!!
RH: 140-kilos x 1 rep, x 0 reps then dropped to 120-kilos x 3 x 3 reps

Bwt: back up a little

[Mobster]

Egg_uk reminded me of a post I made back in 2005 on a strength site (SDF) - the topic was 'Lifetime Goals' Here's what I wrote and what I've done since:

Interesting topic.

I wanna win the British Irongrip - I've placed 2nd twice and 3rd twice now.

I wanna equal the w/r on the 2-hand pinch of 105-kilos, do a 170-kilo v-bar, shut a CoC 4 right handed a CoC 3 left handed, bend a IM 'red' and one hand lift 300-kilos either hand.

I've since WON the British 3 times, hold the British record on the V-Bar (173-kilos), closed a 4 right handed (many times) closed a 3 left handed (ditto), miss the red (me no care) and have the WR (330-kilo) on the one hand lift. How cool is that!! Sweet.

Oh and have easily beaten the 105-kilo 2 hand pinch. I've had 117-kilos up once and 115 or so 3 times but not quite to lock out. It was quite a pleasant surprise to see how far I've come and how ambitions have changed.

[Mobster]

Friday
Stretched yesterday. I was pushed for time so had to cut short both the extra few singles I'd have liked to have attempted on the 2HP and done another set at least on the TPD.

Seated BB press
First time in ages so not expecting miracles. Was ok
60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 2 x 2 reps. The next few sessions I expect the stabilizing muscles to catch up and I'll add weights and or reps

Hammer style DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 27.5-kilos @ x 8 reps, wanted 32.5-kilos could not find a pair so 35-kilos x 8 loose reps

V-bar handle TPD
90lbs x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps. Small pain inside of left elbow.

Thick pinch (70mm)
s/setted between DB Curls and TPD; 43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 83.6-kilos x 1 rep, 93.6-kilos x 1 rep, 103.6-kilos x 1, one missed rep, then out of time.

[Mobster]

Friday pm session
Felt like it so...
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 0, 0, dropped back to plus 80-kilos x 1, 1, 1, 1, 1, 1, 2. All solid as a rock and me muttering 'bring it then!' for the last few ha ha.

[Mobster]

Sunday am
I plan on stretching later
Torsion Grippers
B/H: usual warm-ups etc
L/H: BBE x VVN, VVN, VN, VVN, N (ps), VVN, VVN - all sitting down.
R/H: BBE x 1 rep, coC 3.5 x 1 rep, BBSE x 1 rep, MM7D x 1 rep (again all sitting to this point). Stood and CoC 4 (not sure which one it was) x VVN, RB365 (Paul's) x fail (monster to set so hardly moved it), RB330 x 1 easy rep, RB365 (a little better set) to (at best) a 1/2 rep. New 4 (donated some time back by Sam and with poor knurl) x 1/4". MM7D x N, VVN.

Orbi
B/H ACW55/CW55 brutal

[Mobster]

Monday
I kicked off in the gym today. I had stepped out to get a drink when on coming back to the V-bench I found the small disc on the floor (6-inches away from a pin to put them on) and one plate per side missing. So, quietly and with no fuss, I sorted it. After set 4 of 5 I went out, got a breath of fresh air and it HAD HAPPENED AGAIN. So I threw my rattle out of the pram (a hulk out) and started shouting the odds to all and sundry and started pulling weights of this guys bar and that guys bar saying 'well if NO ONE WANTS TO OWN UP I'LL PLAY THE SAME GAME' and so on. Strangely enough no one owned up (although one lad complained about me nicking his weights so I put the right weight back on and explained what I was ranting about). The boost of adrenalin made the last set of pullovers and bench easy. Malcolm and Carol (gym instructors came in) but nothing happened.

V-Bench
40-kilos a side x 8 reps, 60-kilos a side x 8 reps, 80-kilos a side x 6 reps, 110-kilos (too heavy) x 5 reps, dropped to a more sensible 105-kilos x 4 x 5 reps (107.5 next time).

Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 3 x 6 reps

bwt still down even though I've been eating loads.

[Mobster]

Tuesday
RT work
All are plate weights only not total weight.
NH
B/H: 60-kilos x 8 reps @, 85-kilos x 3 x 1 rep @
R/H: 100-kilos x 3 x 1 reps
L/H: tried 100kg and bombed so dropped to 95-kilos x 3 x 1 reps

OH
R/H: 115-kilos x 1 and then 130-kilos x 1, 0, 1 reps
L/H: 115-kilos x 3 x 1 reps

Blob work
Endurance work - tried farmers walking the 44lb's blob across the yard and also held for time.

Orbi work
ACW 55 / 55 CW hard as always

[Mobster]

Wednesday
Stretched while drinking pre w/o coffee.

V/Gripper
Struggled on this today... perhaps a rest day is required. Make a note!!
usual warm ups
L/H: 5/5 x VVN, 0, VN, 1, 1, N, 0
R/H: 6/6 x 1, VVN, 1, VVN, VVN, 1, VN, N (1 too many)

2HP - rep w/o
Cocked this up a tad because instead of adding a set or reps I was adding weight. I'll stay on plan next time.
usual warm ups then plus 75-kilos (d'uh) x 3 reps and very tough. Dropped to 73.75-kilos x 3 reps then down again to plus 70-kilos x 3 reps.

[Mobster]

Thursday
The stretching (more later) has been helping so...

Leg press
Put the seat back all the way down and was able to lock my legs out. I took each rep one at a time and was going deep Foot plate x 6 reps, 40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 160-kilos x 6 reps, 200-kilos x 6 reps, 240-kilos x 9 reps.

Leg Ext
60-kilos x 6 reps, 90-kilos x 6 reps, *125-kilos x 6 reps, 145-kilos (stack) x 6 reps

*Started super setting here

Squat!!
First time in years. Pulled over a preacher bench and with the seat at 18" did touch n go squats so depth would be ok. Bar x 8 reps, 60-kilos x 6 reps, **60-kilos (belt on) x 12 reps. I tried 90-kilos but should do this inside the rack. I'll do 70 or 80-kilos for reps next time (assuming I don't wreck back).

** supersetting with l/curls

Leg Curl
25-kilos x 6 reps, 35-kilos x 6 reps, 45-kilos x 6 reps (could have been a tad better).

[Mobster]

Friday
Thick pinch

Sat
SVCS

Sun
Tidying up after the above

Monday
Rest / work / stretch

Tuesday
At my gym
Seated Press
bar x 8 reps, 40-kilos x 8 reps, 60-kilos x 6 reps, 100-kilos x 3 reps, 105-kilos x 1 tough rep (think about doing 102.5-kilos x 4 x 1 like before next time), 102.5-kilos x 1 rep

DB Curls H
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos x 8, 8 and 6 reps

s/s

TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 80-kilos x 8 reps, 82.5-kilos x 8 reps

[Mobster]

Wednesday
Work has picked up - which is nice. Paul collected his odds and sods today so I need a new lodger.

Tor Grippers
to
L/H: BBE x N, N, N, N, VVN, N, N rep
R/H: CoC 3.5 x 1 rep, BBSE x 3 x 1 reps, MM7D x 1 rep and VVN rep, 4.01 rated 4 x 1/4 (miles away) and same with my 4.

RT work
'New' handle
L/H: 87-kilos disc x 4 reps (see below), 97-kilos x TnG rep, 94.5-kilos x 4 x 1 reps
R/H: 87-kilos disc x 4 reps (alt with L/H), 117-kilos x fail (too, too heavy), 104.5-kilos x 4 x 1 reps

Old handle
L/H: 114-kilos x 1 rep, 124-kilos x 2 x 1 reps (thumbless grip 1st rep)
R/H: 114-kilos x 1 rep, 124-kilos x 1 rep, 129-kilos x 1 rep, 134.5-kilos x 1 rep

Stretch tomorrow!! (only a little today).

[Mobster]

Thursday
Started late today (damned cat woke me up and then, when I came down I had two 'gifts' to clear up. Oh joy).

2HP @ 44mm (max) session
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x a 1/2 rep (grrr). Took a moment or three then 8 x 1 reps. From about the 3rd one in they were all solid. I have a set weight in mind I wanna be doing multiple singles with by xmas and will attempt to add 1-kilo or so every 3rd week (I have a thick and volume session in between for now).
Orbi this afternoon

[Mobster]

Friday
Chest 'n back
Got Alf to work with me on the bench. I know he's good for a freeweight 400+ so knew that he'd drive me to work hard. Plus we haven't worked together for a while.

Vertical bench
20-kilos e/s x 8 reps, 40-kilos e/s x 8 reps, 60-kilos e/s x 8 reps, 80-kilos e/s x 6 reps, 106.25-kilos e/s x 5 reps. At this point Alf and I decided to go up so: 110-kilos e/s x 1 rep, 120-kilos e/s x 1 rep, 130-kilos e/s x 1 rep, 140-kilos e/s x fail. Alf worked to 160-kilos e/s x 3 reps and looked at me on the last one LOL. (bugger). We then dropped down to 80-kilos e/s x and I did 6, 6, 10 and 8 reps while Alf did sets of 15 (yes more or less double LOL)

Was super setting (gave me a break) with

Pullovers
12p x 8 reps, 18p x 8 reps, plus 30-kilos x 8 reps, plus 35-kilos x 6 reps (had more problems keeping the weights from falling off)

Bwt 19st 6 lbs

[Mobster]

Saturday
Was going to do Sunday's w/o today but got involved in coaching a newbie. I did do some stretching

Sunday
V/Gripper
Seemed to get a 2nd wind as it started tough and got better. You'll note I dropped a little but got more and better reps.
usual w/ups
L/H: L11 plus 1 band x 7 x 1 reps with the last being an over crush (sweet)
R/H: L14 x 1, 1, 1, VVN (ps), 1, 1, 1 again last was an overcrush.

2HP (volume)
Worked to plus 70-kilos (91.7) x 4 sets of 3 reps. Monster!!

Orbi
ACW/CW: 60/60 brutal as always and the usual, in spite of lower than usual bwt, 16-inch or so pump.

[Mobster]

Monday
Leg day. Sciatica pains in both thighs before starting.

Leg Press
0 x 15 reps, 80-kilos x 8 reps, 160-kilos x 8 reps, 240-kilos (velcro support belt on) x 8 reps, 280-kilos x 8 reps (other belt on)

Leg Ext
60-kilos x 8 reps, 105-kilos x 8 reps, 145-kilos x 8 reps

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 5+1+1

Squat
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps. All done to 18-inch high bench. Did the weight inside the rack this time :D

All last sets were supersetted with previous exercise

[Mobster]

Tuesday
Sciatica/hips aching today (as they were yesterday). I did some stretching last night and will do some more later.

Tor' Grippers
usual warm ups
L/H: BBE x VN, VVN, VN, VVN VVN, VVN, VVN, VVN, VVN
R/H: BBSE X 1, CoC 3.5 X 1 RB330 X TnG, N, MM7D x TnG, TnG, VVN, VVN (ps), TnG, 0 (was done)

[Mobster]

Wednesday
Doing very well this week on the orders front. Keeps me busy.
Stretched (much needed) then RT

RT
NH
B/H: 60-kilos x 4 reps each back-to-back, 80-kilos x 3 reps as before
L/H: 95-kilos x 5 x 1 reps (got better as I did them)
R/H: 105-kilos x 5 x 1 reps (as above)
All no chalk.

OH
L/H: 105-kilos x 1 rep, 115-kilos x 1 rep, 125-kilos x fail
R/H: 115-kilos x 1 rep, 125-kilos x 1 rep, 135-kilos x fail
Little chalk well rubbed in.

[Mobster]

Thursday
Shoulders n' arms @ gymnation
Seated BB press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 102.5-kilos x 3 x 1 tough reps

final sets s/s with

DB Curls
NB: not the loose hammer style - can't have H catching me up)
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 27-kilos @ x 5-6 reps (too heavy for strict style so...), 20-kilos @ x 3 x 8 reps.
s/s with

TPD
stack x 8 reps, plus 20-kilos x 8 reps, plus 35-kilos x 8 reps, plus 55-kilos x 8 reps

Also trained with Izzy on the latter arm sets to motivate him. Pace was quicker than per and my arms looked good LOL. Bwt on their generous scales was 19st 10lbs (276lbs)

[Mobster]

Friday
I think I'll do a rest day tomorrow. The hips etc were aching today but after some stretching and other work felt better.

2HP
Dropped thick pinch (ish) in favour of max.
I worked to plus 81-kilos (so 102.7-kilos total) x 8 x 1 reps. Some good, some tough. All done.

plate pinches
3 x 10-kilos (105mm thick) x 1 rep each following 2HP. Nice n 'easy' (had to work but not that hard - hence 'easy')

Double over hand thumbless deadlifts
Light weight to get some blood in the back. It's worth mentioning that the way pinch is done is more or less a sumo style deadlift.
60-kilos x 12 reps sumo.

Orbi - work
60/60 = Brutal just brutal.

No idea what bwt was/is cos I never weighed it but I've been eating an extra meal a day the last two days. I saw 'V for vendetta' on Wednesday (ITV4) and they twice had a fried bread with egg meal. Gave me the munchies. So... yum yum.

[Mobster]

Sunday
Late start and why not. Also doing house stuff (guttering - what fun).
V/Gripper
usual warm ups
L/H: L13 x 6 x 1 reps
R/H: L16 x VN, dropped to L15+2b x 1, 1, VVN, 1, 1 reps

[Mobster]

Monday
Monster tooth ache last night kept me up and in pain until 3am and that might be reflected in today's efforts**.

V/Bench
20-kilos a side x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 103.75-kilos x 5 x 5 reps

Pullovers
12p x 8 reps, 18p x 8 reps, plus 20-kilos x 8 reps, plus 30-kilos x 2 reps**

Bwt
275lbs

[Mobster]

Tuesday
Tooth thing now an abscess so I have a nice swollen jaw - fun :( Using Oil of Cloves and loads of painkillers. I'm trying Tea Tree Oil as it's a natural antibiotic tomorrow. Usual Tuesday tasks so trained at GN in the PM

RT
Usual weights only does not inc pin, clip, handle etc
NH
B/H: 40-kilos x 8 reps, 60-kilos x 3 reps, 80-kilos x 1 rep
L/H: 96.25-kilos x 5 x 1 reps
R/H: 106.25-kilos x 5 x 1 reps

OH
B/H: 110-kilos x 1 rep @, 120-kilos x 1 rep @, 130-kilos x 1 rep @
L/H: 135-kilos x 3 x fail
R/H: 135-kilos x fail, 1 rep. 137.5-kilos x 1 rep

[Mobster]

Wednesday
Bugger me blind!! Talk about be faffed around today. Asda dropping my shopping off arrive a little late, not too bad. Driver says 'oh, I've forgotten my sheet and I need to go a get it'. Off he goes. It was downhill after that grrr. Prior to that the abscess is still giving me grief. I ring one of the dentists at 9am to be told what I already knew: 1) that they aren't taking any patients and 2) 'your doc can write a script'. So I ring the surgery and am put through to a doc who says 'no problem, come and collect one at 1130am'. You mean like I tried yesterday... grrr. Anyway I goes at then waits 20 mins while they try and find the bloody thing. Off to the chemist at 1150, told '10 minutes'... 40 mins later it's handed over and she adds 'oh I had this ready before... sorry'.

Two hand pinch - volume session
Driven up the bloody wall by being later than late starting and much standing around like a spare part I got in and banged this out.
Equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos (91.7 in the hand) x 3 sets of 4 reps. Hard but done

[Mobster]

Wednesday pm
Back to do some Orbi work after a while I dropped back to chat with G and then as he was benching said 'lets see what I can do after 8 months'. Well what a nice surprise.G worked to a 130-kilos PB too

Orbi
60/60

40 mins later


CG Bench
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 3 reps, 100-kilos x 1 rep, 120-kilos x 1 rep, 130-kilos x 1 rep, 140-kilos x 1 rep, 145-kilos x 1 rep. Could have done more but was using bench (I prefer the power rack) and didn't want to push my luck. I think I could have done a 150-kilos. All singles were, bar the last 1 or 2, paused. Nice. No pain either.

[Mobster]

Thursday
Abscess starting to go down and little or no pain now so managed a good nights sleep. Indeed dropped off at 11pm and was up at 6.30am so got on with stuff. Got to GN early to do legs. Bad idea. I still can't use their leg press, the leg ext is under padded and not heavy enough and cos I'd pushed my luck on the LP squatting felt tweaky. I did workout but it was crap.

But it pissed me off so I arrived back at my place and decided to 'just see what happens'. If it was at all iffy and I was pushing my luck I'd stopped. No problems so...

Leg Press
seat right back 0 x 8 reps, 120-kilos x 8 reps, 200-kilos x 8 reps, 320-kilos x 6 reps, 340-kilos x 6 reps

Leg Ext
90-kilos x 8 reps, 145/stack x 8 reps, 170-kilos (stack+25) x 8 reps, 195-kilos (stack+50) x 5 reps

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 7 reps.

In GN I'd seen someone doing standing leg curls on the L/Ext machine so gave that a go. Hmmm No squats.

[Mobster]

Friday am
Tor grippers
to:
L/H: BBE x VVN, VVN, TnG, TnG?? (maybe), VVN, VVN. Nice.
R/H: MM7D x 1, 1, VVN, VVN (slipped), VN (nigh on strained the hand) and VVN. Done

pm
Thick pinch @ GN
worked to 103.6-kilos anc could not budge it so had to drop and then drop again to 98 or so and did 4 x 1 reps. Then played around with 2 x 15-kilo plate pinches, 3 x 10-kilo plate pinches (both with both hands). Tried 5 x 5-kilo but they slipped loads. I also did 3 x 1 reps with 2 x 20-kilo discs right handed no worries.

[Mobster]

Monday
It could have been better. I really struggled on the BB press and changed the other movements around a little.

Press
50-kilos x 8 reps, 80-kilos x 6 reps, 102.5-kilos x 3 x 1 reps (as before). The last attempt just sat there.

DB Curls (strict)
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27.5-kilos @ x 2-3 reps. See below

EZ bar skull crushers
ez bar + 30-kilos x 8 reps, 12 reps, +40-kilos x 10 reps Felt a little twinge on inside of right elbow. But arms did feel a little pumped.

S/S with

EZ curls
ez bar + 30-kilos x 8 reps, plus 40-kilos x 8 reps. As of old I get a pull in the lowe back.

My right glute, as it has all weekend, had a touch of the sciatica annoying me.

Bwt: 19st, 8.5lbs

[Mobster]

Monday pm
Did a little practise for the show I'm doing on Sunday. As I've done in the past I'm doing my little strongman act at Widden School next Sunday. It's in aid of Meningitis (although I'm being paid expenses which is nice).

Played around levering my 7lb long handled axe to my face / neck. In practise, with all but the last heavy (as you'll see) effort I do it blade away. At the worst I'll get a bastard of a bruise that way. I worked my way down the handle as I did reps to warm up both wrists and keep safe.

I then taped on a 1-kilo disc (so now 9.2lbs) and again set my hand up, working it down as I repped (do a rep, adjust and so on). I finally added another 1-kilo disc, both on the axe head, and did the same. For the lowest portion of the handle (ie: point of greatest leverage) I wrapped my right wrist (did not do the heavy stuff left handed) with my Titan Wraps. Blade now facing me I did a successful rep. I'll make it look double hard at the show.

A few days back last week (Tuesday??) I picked up the latest Argos Brochure and sitting down did a what felt hard tear of the 2+ inch thick 1800+ page book. This time, hands chalked but well rubbed in and with a stopwatch handy I did another in 28 seconds or less (started watch, set hands then bent, broke and tore so possibly under 28). I'll see, strength allowing, if I can do 3 in under 60-seconds on Sunday. I'll do the nails and pan rolling cos they always go well and may also do a one hand lift variant as per the in the street show I did in 08 or 07?? If there's a small car there I might do a front lift of that one handed with the handle etc. Note to self, take wooden block to stand on if I do.

[Mobster]

Tuesday
2HP (hvy)
I had mad problems getting in the groove. Tightening the set up half way through the working set help. Then, as is the way, all of the last 3-4 singles were rock solid. Tsk
usual warm ups to +70-kilos x 1 rep, +75-kilos x 1 rep, +81.5-kilos (initial tgt of 6-8 x 1) x 1/2, 1/2 (was dizzy), tightened up, 1, 3/4, 1, 1, 1.

I set up the RT but man was my thumbs fried. Tomorrow me thinks. I'll train Wednesday and Thursday and rest Fri and sat for the show (if I go heavy then I'll want the rest). I also need to check out my current training schedule to see if I am sticking to a plan and schedule.

[Mobster]

Tuesday PM
Crap. Well off.
RT
NH
B/H: 40-kilos x 8 reps @, 60-kilos x 3 reps @
L/H: 97.5-kilos x 0, 1, 96.25-kilos x 1, 1, 1/2, 1/2
R/H: 105-kilos x 1, 1, 106.25-kilos x 1, 1, 1/2,

OH
B/H: 106.25-kilos x 1 rep @, 110-kilos x 1 rep @, 115-kilos x 1 rep @, 120-kilos x 1 rep @,
R/H only: 125-kilos x 1 rep, 130-kilos x 0, 1 rep, 135-kilos x off floor just.

Wednesday am
Bench Press (barbell/flat)
test session
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 4 x 1 reps

Low Rows
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 8 reps, 100-kilos x 8 reps, 115-kilos x 8 reps

Stretch

[Mobster]

Thursday am
The last session before Sunday exhibition work. I popped into a local hardware shop (Tredworth High St) to get some 6-inch nails. I brought a kilo and they threw in a few more after 1) I bent one and 2) I said it was for the charity on Sunday.

V/Gripper
Issues setting with my left hand but otherwise ok.
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L13+b x f, 1, N, 1, F, VVN.
R/H: L13 x 1 rep, L16 x 1, 1, 1, VVN, 1, N

Baby Inch pick up then toss from hand to hand.
Usual one hand deadlifts with either hand then 3-4 tosses from hand to hand once I was ready.

Millennium Dumbbell work
Post baby Inch it was 2 half up not as nice as I'd like reps. So, after a minute 1 more better and held for a little rep.

Nails
The one in the shop, done cold and with a wash cloth for padding, was a little slow so I did a couple more faster as I was warmed up. I also wanted to use my own proper pads.

[Mobster]

Thursday pm
2HP volume session
worked to +70-kilos (91.7) as usual and did 1 rep (hit a chair), then 4 x 4 reps. Brutal.

[Mobster]

Sunday
Showtime
OMG I am puffed out. The dragging of the equipment there and back was the undoing of me I can tell ya. Strong... you bet, fit... no way. 20 minutes there and the same back dragging the stuff on a pallet with a pallet truck... phew!! Esp, as I found out sans help on the way back the 50 yards over grass at the finish had me stop three times as my legs were getting a work out.

The actual show itself and the fooling around after (always give a little more than the agreed time esp when being paid) wasn't too bad. I arrived at 2.00pm or so for a 2.30 kick off and the crowd wasn't too big but grew as I did my thing.

Prior to the kick off I did some photos with the local paper which had me and a very small kid posing with the bells. One, for example, has him helping me lift the Baby Inch and so on. I also noticed a TV camera which I think they use to post videos on-line. As I never used my camera in the end I'll see if there's any of me in the rag etc later on this week. I also posed with the Meningitis 'Teddy' (both of us flexing an arm) for their camera. It's good publicity as always.

I started with something easy - nails and had kids pick ones they wanted me to do. So some were hard (ish) and some easy peasy. Next up was the pan rolling (cheap as chips). I then set upon a 1.15seconds to do all five 1817 page Argos brochures managing 1min-18secs for them all (not too bad considering my practise times). Then the weighted axe (checking the tape). In practise it was a lot harder than it was in the show and in fact I should have made it look a little harder. This was followed my high pulls with the Baby Inch (53-kilos 2"+ thick handle) and then 3 reps, then 4 reps juggling from hand to hand (got the crowd to call out the reps). I warmed up my pulling power with a bod on a 20-kilo plate RT lift (should 1) have used the old handle and 2) someone a tad lighter ha ha). The finale was, as always the big ass 105-kilo Millennium dumbbell.

I then, between cold refreshing drinks, stayed around at least another 40mins (post payment = nice). Lots of more nails bent (20++) and I did some more high pulls and tosses hand to hand with the Baby Inch and 2 more MDB lifts for the kids. They also asked me 'can you pick me up' so I'd have the lads lay on the ground, grasp their belts or waist of their trousers and then, with their hands on my wrist, pick them up. Easy stuff.

Coming back, as above, was as wearing as dragging it down there. So I am glad I prepped food and snacks for my now warn out ass. Fun as always and good for my local rep.

[Mobster]

Monday
Legs
L/Press
20kg x 8 reps, 60kg x 8 reps, 140kg x 8 reps, 220kg x 6 reps, 280kg x 6 reps (belts), 350kg x 6 reps (wraps).

L/Ext
60kg x 8 reps, stack x 8 reps, +25-kilos x 8 reps, +50-kilos x 3 reps and then the cable came off LOL So I'll be back later fixing it.

L/Curls
25kg x 8 reps, 35kg x 8 reps, 45 x poor, dropped to 40kg x 2 x 6 reps

Squat
bar x 8 reps, 60kg x 8 reps, 80kg x 2 x 8 reps. Need to watch this as it still irritates my sciatica.

[Mobster]

Tuesday
I didn't take my note book with me today so reps and sets are guesstimates with an exception as you'll see.

Grippers
Sam brought down his FBBC X3 (closed TNS) and X4 (closed CCS) as well as a 'skinny Elite' (not closed all the way so me no like ha ha).
L/H: BBE x 4-5 attempts (2 good)
R/H: MM7(D) x 3-4 attempts (1 good)
I saved more for the following

RT
Worked to an unofficial WR (I think 271 is the best on a new version) 275.3lbs / 124.90kg using a new version RT handle. Video: http://www.youtube.com/v/Ng4eidxpeGc

Orbi
B/W x 60-seconds each

[Mobster]

Wednesday
2HP/Max
worked to +82-kilos (103.7kg total) x 4 x 1 reps

[Mobster]

Thursday
Bench n back (more to do in a bit).
Nautilus V Bench
For the time being I'll alternate.
0 x 8 reps, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 60-kilos a side x 6 reps, 80-kilos a side x 4 reps, 100-kilos a side x 1 rep, 120-kilos a side x 5 x 1 reps

s/s with

Pullover machine
Harder than it should have been
12p x 8 reps, 18p x 8 reps, plus 15 x 6 reps, plus 30-kilos x 4 reps

To do:

Low rows

[Mobster]

Thursday
a little later
Low rows
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 8 reps, 115-kilos x 3 x 6 reps

Friday
V Gripper
usual warm ups. My right hand knuckles ached for some reason and so I was unable to give it a proper go.
L/H: L13 x 7 x 1 reps all good.

[Mobster]

Saturday
No real training but... when Loz said 'pinch?' I said ok. In spite of him not having done any for months and my stopping at 103.7kg for X singles we both did a single with 106.7-kilos and then both got air under 113.7-kilos. Amazing what a little competition does. His attempts, good or bad, looked more solid than my shaky legged sciatica assisted ones. Also did a little 'light' (cos our hands were fried) RT

Sunday
GN for
2HP (vol) using 70mm set up.
to 83.6-kilos x 5 x 4 reps

[Mobster]

Monday
Shoulders n' arms at my gym
Seated press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 0 (see note), 90-kilos x 3 x 3 reps. NB: completely forgot to put elbow sleeves on - numpty.

EZ Bar Curl
bar x 8 reps, +20-kilos x 8 reps, +30-kilos x 6 reps*, +40-kilos x 6 reps, +45-kilos x 6 reps (usual pull in lower back but arms can handle a tad more). Elbows ached a tad too. * remembered sleeves LOL

s/s with

TPD
30-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 6 reps

[Mobster]

Tuesday
T/Grippers
Still having the same problem with the right hand. Even warming up as per I'm getting a slight ache in the knuckle area. It's holding me back about 5-10%. I did another session later in the day (8'ish) with the 3 only, still warmed up mind.

L/H: quite good. BBE x 1, VVN, 1, VVN, VVN, VVN, VVN.
R/H: CoC 3.5 x 1, BBSE x 1, MM7D x N, N, CoC 4 x fail, MM7D x N, BBSE x VVN, N. Drew a line under it there.

Much later...

CoC 3 x 1,1,1,1, VVN, 1 then 15 x 1 (20 in total of 21 attempts)

[Mobster]

Wednesday
My brain or glasses need testing (mind you I take the shades off when training so...) as you'll see.
2HP Max
usual warmups. RH knuckles still iffy. Worked to +80-kilos x 1. The (here's the daft part) I brought over 2 x 1.25-kilo discs to make it up to +82.5-kilos for 4-6 x 1 reps. But... I never added them. So I did +80-kilos x 3 x 1 before the penny dropped. D'uh! I then added them for a dizzy +82.5-kilos x 1 rep. Next time!!

[Mobster]

Thursday
Rest

Friday
Legs - all straight sets. Pulled the damned cable off the leg extension machine again!!

Leg Press
plate x 12 reps, 80-kilos x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps (sup belt on), 320-kilos x 8 reps (belts on), 400-kilos** x 6 reps (belt n wraps), 480-kilos x 6 reps** (as before)

Leg Ext
55-kilos (should have been more) x 8 reps, 125-kilos x 8 reps, 145+25-kilos x 6 reps when cable came off grrr)

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 40-kilos x 2 x 7 reps

Squat
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 2 x 6 reps

Took my sweet time as I was working, a guy from the leccy board came (meter stuff) and was repairing machine at the same time.

** I couldn't find the page in my log where I could see what I'd done before. That lack of knowledge plus Diclofenac (1 tablet) helped.

[Mobster]

Saturday am
(may bench with G later).
V/Gripper
the day off and or the Diclofenac seems to have helped because this session with grippers was much better.

2HP Vol
worked to +70-kilos (91.7) x a planned 3 x 5 reps: did 3+1+1 reps r/p style, 4+1 reps r/p and 3+1+1 reps r/p style = brutal

Stretched a little

Orbi
60/60 b/w - also brutal (r/f/a to 16 1/8")

[Mobster]

Saturday pm
CG Bench
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 150-kilos x 1 rep (done but too big a jump) so then 145-kilos x 6 x 1 reps

[Mobster]

Sunday
Back and RT work @ my gym
Lat Pulldowns
Not done these for years. GN machine too light as well. Wide-ish grip/to chest
70-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 6 reps, 140-kilos/308lbs x 6 reps

Low Row
70-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 6 reps

RT
NH only (will do other one if I feel like it when Sam is down)
B/H: 60-kilos x 6 reps @, 80-kilos x 3 alternating reps @
L/H: 96.25-kilos x rock - just sat there. Dropped to 90-kilos x 5 x 1 reps
R/H: 105-kilos x 1, 1, 1, 2 reps tried 1 more but the two together had done the job.

[Mobster]

Tuesday
Sam Solimi and buddy Polish Mark came down today.
T/Grippers

IM's new handle RT work
B/H: 40-kilos x 3 reps @, 60-kilos x 2 reps @, 80-kilos x 1 rep @, 95-kilos x 1 rep @, 105-kilos x 1 rep @, 110-kilos x 1 rep @, 115-kilos (265lbs) L/H PB) x 1 rep @
R/H only: 122.5-kilos (127.4-kilos / 281lbs) x 2 attempts (both off floor). As before the handle has give and takes chalk well enough but spins like a top. Doesn't seem to make any odds to me. The left hand PB was nice.

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +82.5-kilos (104.2-kilos total) x 2 and then skin tore on 3rd attempt

Bwt: 275lbs

Wednesday
Shoulders n' arms
Watching twinges like a hawk to ensure no injuries etc

Seated BB Press
bar x 8 reps, 60-kilos x 8 reps, 75-kilos x 6 reps, 92.5-kilos x 3 x 3 reps (all gave slight twinge to the rear of the right shoulder).

EZ Curls
bar+20-kilos x 8 reps, +35-kilos x 6 reps, +50-kilos x 2 x 6 reps (both sets tough but not too loose). Both max sets of curls and TPD gave a very small twinge to inside of both elbows.

TPD
40-kilos x 8 reps, 65-kilos (60+5kg [pinned to stack) x 8 reps, 90-kilos x 2 x 6 reps (was a little more left)
As I started on the max weight sets of each exercise I started super setting the warm up sets of the next exercise

[Mobster]

Thursday
V/Gripper
Usual warm ups. Faffed about a little with what level to do with either hand as the last session was a good one.
L/H: L14 (5/6) x N, L15 (6/5) x fail (piss poor set), L14 x N. I'll either stay with this or do L13+3b.
R/H: L16 x 1, L16+1b x VVN, VVN. I'll stay at this cos I wasn't that far off.

double overhand thick bar deadlifts
Tester session and done between work on the VG as it doesn't seem to affect it that much. Bar is solid and weighs 35-kilos.
bar+40-kilos x 3 reps, +60-kilos x 3 reps, +80-kilos x 1 rep, +100-kilos x 1 rep, +110-kilos x 1 rep, +120-kilos x 1 rep, +130-kilos (165kg total) x 1 rep. Only issues were, as per, ass down/form and slight light headedness (I tend to sit in the hole). Happy enough as my best pre the US event was 167.5 x 4 x 1 reps and I got 200-kilos/441lbs then. The aim is to work to 210-kilos+ at at our whey power challenge event.

PS: a t-shirt from the Diesel Crew arrived Tuesday which was a nice surprise. I thanked Jedd via PM and he asked for my paypal address as (I quote) 'I have something else for you'. Dunno why. In previous years I've competed at the GGC (1x) and sent my fee for the 2nd and then didn't go. I said 'keep the cash towards some beers and they sent me a shirt as thanks. I've not done this this year so... Also GN - have to start paying again. Boo hoo. It was nice while it lasted. :D

Just had an update - it was a prize from the US event. Touch.

[Mobster]

Friday
I'd intended working 2HP for volume but once started it was obviously not going to happen. So back home and chilled.

Saturday
Chest n' back
V/bench
0-kilos x 8 reps, 20-kilos a side x 8 reps, 60-kilos a side x 6 reps, 80 and 100-kilos a side x 4 reps @, 122.5-kilos x 4 x 1 tough reps

Pullover machine
12p x 8 reps, 18p x 8 reps, stack+15-kilos x 8 reps, +30-kilos x 6 reps

LPD
Worked to using a paralell grip handle and 2 x 6 reps with 142.5-kilos

Bwt slightly up. Also slight tickle in throat.

[Mobster]

Sunday
Started late and was in half a mind to not bother. I didn't get to my gym until almost 12 which is a lot later than usual for me. My right thumb skin is still sore from the tear of a few days back.

2HP - max (didn't bother with volume today)
usual warm ups then +80-kilos x 2 x 1 reps, +82-kilos (103.7) x 4 x 1 reps. Best was No 2.


Also saw this today. Hard hitting - esp the baby bit. Pass it on: YouTube - Don't Text and Drive

[Mobster]

Monday
Rolling Thunder
B/H: 60-kilos x 4 reps @, 80-kilos x 3 reps @
L/H: 92.5-kilos x 6 x 1 reps. Most nice n solid.
R/H: 107.5 x fail, 102.5-kilos x 2 x 1 easy reps, 105-kilos x fail, 103.75-kilos x 3 x 1 reps.

Double over hand deadlift (bar is solid, short, 30kg)
Feeling good after RT work so:
Thumbless grip - 70-kilos x 3 reps, 110-kilos x 3 reps, thumb over grip - 130-kilos x 1 rep, 150-kilos x 1 rep, 170-kilos x 1 rep, 180-kilos x 1 rep. Last was nigh on stiff legged and made me dizzy but I felt like there was a few kilos to go.

[Mobster]

Tuesday
Legs
Tri-set of LP, LE and LC with zero weight for 8 reps @ warm up.

Leg Press
120-kilos x 8 reps, 240-kilos x 8 reps, 334-kilos x (using 87kg discs) x 8 reps, 414-kilos (as above) x 6 reps, 494-kilos (again as above) x 6 reps. Last two sets with wraps.

Leg Ext
60-kilos x 8 reps, 125-kilos x 8 reps, stack(145)+25-kilos x 8 reps, +50-kilos x 6 reps. Hvy sets done slowly so as to not have the effing cable come off again.

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 42.5 x bomb so 40-kilos x 6 rep, x 7 reps

Squat
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 2 x 7 reps

Stretched

[Mobster]

Wednesday
Packed orders then:
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L14 x VVN, VVN, VVN+ (nigh on closed) , 1 (perfect set), N, VN
R/H: L13 x 1 rep, L16 x 1, 1, 1, 1, VVN, 1 rep

[Mobster]

Thursday
I thought I was benching tomorrow but it's shoulders and arms. Then 2 days grip THEN bench. So next Monday. Anyway...

2HP
hands felt locked in tight up to the +82.5-kilos which was hard work.
Equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep, +82.5-kilos x 1, 1, 1, 1, F*, 1, 1 reps
*Failed as little fingers came off chalk and then took a long rest as I was chatting with a neighbour.

[Mobster]

Friday
Zilch. Nicht training zee

Saturday
RT
Struggled with the left loads and yet PB'd with the right
B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps @, 80-kilos x 1 rep @

L/H: 93.75-kilos x 1 rep, missed next. Dropped to 92.5-kilos and failed again, dropped to 90-kilos x 1 rep which was easy. Back to 92.5-kilos x 1 tough rep and missed the next attempt. V confusing.

R/H: 103.75-kilos x 2 x 1 reps, upped to 105-kilos x 1 rep, 107.5-kilos x 1 rep and 110-kilos x 1 rep. All solid.

D/O/H/T/B/D/L
At GN so bar weighs 35-kilos
75-kilos x 3 reps, 105-kilos x 3 reps, 135-kilos x 1 rep, 165-kilos x 1 rep, 185-kilos x 3 x 1 ragged reps but still a PB I think.

[Mobster]

Sunday
Tried training Vulcan today but obviously I was more shagged out after the heavy deads than I thought (see also Monday). The left hand was fried before I started.

Monday
My god although I managed to do all I needed to do (more or less) is my lower back stiff?? Oh yes!

CG Bench press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps*, 147.5-kilos x 6 x 1 reps

Lat Pulldowns
60-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 8 reps, 140-kilos x 3 x 7 reps

Low cable rows
40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 8 reps, 125-kilos x fail (too much too soon), 115-kilos x 6 reps

All done as a slow giant set / circuit
* had to do all reps and singles with feet up due to lower back soreness/stiffness
Stretch (need to do more later)

Bwt: 276 with no shoes or belt on so probably 278 with.

[Mobster]

Tuesday
Grippers
Still feel 'off' as in not on top form on these.
L/H: BBE x 6 X VVN
R/H:BBSE x 1, 1, 1, VVN, VVN, VVN.

2HP
Started at 49mm as that;'s what Sam asked for. Beat him and then Loz, with no warm up at all, beat us both. The man is 99% ready for the WSM
worked to 105.7 x 1 and then missed at 107.7 (skin on both thumbs shot (indeed sore today).
Did 1 x 87kilo pinch with the 67mm thick plate.
Dropped to 44mm and worked back to a 104.7 or so lift and stopped.

Fooling around with levering etc of a 7lb hammer
picked it up from the floor with a coin on the head and keeping it horizontal walked to the gate, back, to the gate and back (one at a time) which is 11metres. Sam was making 7-8metres before dropping the coin. But we then did levers to the face. My best was 15 reps right handed which sam beat with both hands.

NB: when I win the £85m eurolotto ($140m) Friday it's been nice knowing you all but from then on you'll need to speak to my secretary to arrange to talk to me he he

[Mobster]

Wednesday
Zero

Thursday
RT
N/H
B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps @, 75-kilos x 1 rep @,
L/H: 90-kilos x F, 1, Still off. Grr
R/H: 100-kilos x 1 rep, 110-kilos x F (greedy), 105-kilos x F (see previous set).
O/H
B/H: 105-kilos x 1 rep @, 110-kilos x 1 rep @,
L/H:
R/H: 120-kilos x 1 rep, 130-kilos x 1 rep
Again I'm training this too often and need to back off.

double overhand thick bar deadlift
NB: I cannot train the deadlift too frequently so will drop back to every 10-11 days. 2x in under a week... nah. Worked quickly to 165-kilos x 1 rep no problem. Set it at 190-kilos but this was too much too soon and barely came up if at all. I need to back off to about 170 for multiple singles in 10 days or so time.

Friday
Hammer deadlift
a la this video (YouTube - 12 Pound Hammer Deadlift) by my former buddy now rival (he he) Rex Hubbard. I will beat him and that laugh will sound sooooo hollow (or more so LOL). Lots of faffing around and testing. Rules state that the hammer can be 31" long or more. Mines annoyingly just 30.5" all in. Anyway... from my notes:

3 x 1 reps @ hand x 7lb hammer. Duck taped and elastic band'ed a 1-kilo disc (total weight 9.2lbs) and did 2 x 1 reps right hand, zero left. Second single bounced so coin would have come off. Upped the weight to 1.5-kilos (1+0.5) for a total of 10.3lbs and got nowt. Tried adding 1.25-kilos for about 9.75lbs but it was, at best a shaky half rep. Made a note to work with this weight or... see below.

Added, with lots of faffing around and use of duck tape and two (then one cos I broke one) Ironmind expand your hand rubber bands a 2.5-kilo disc giving a total of 12.5lbs (so more than Rex). Some time ago I used a similar technique to break the WR on the reverse Weaver Stick lift. I did attempt after attempt (maybe 6 in total) with my right hand set at various positions along the length of the handle. The plan is to find a tough spot and work back from there to the end. I marked the spot with some thin rubberized electricians tape and did 5 x 1 with the full weight.

A/Gripper
Less because of the above weakening the gripper strength but I was having an iffy day (back sore as hell)
B/H: L1 x 6 reps @, L7 x 3 reps @, L10 x 1 rep @, L11 x 1 rep @,
L/H: L13 x 0, VVN, 1, 1, 0, 1, 1, VVN
R/H: L13 x VN, 1, 1, 1, 1, 1, 1, 1.

[Mobster]

Saturday
Doubled up on the painkillers as even walking to Asda for my Saturday evening snacks was irritating my sciatica. Not too bad once training. But it was a two cups of coffee day as my new lodger was going to be moving in and I had a call from Robert Baraban re a project we might be working on.

Legs
Leg Press
80-kilo x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps, 354-kilos x 6 reps, 434-kilos x 6 reps, 509-kilos x 6 reps.

Leg Ext
65-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps, 195-kilos x 8 reps. All 'slow'.

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 42.5 x nuts. Nothing there at all. Grr

Squat
60-kilos x 8 reps, 105-kilos x 2 x 6 reps

[Mobster]

Sunday
Warmed up by tidying the rather messy gym (Saturdays being our busiest day). Move enough 20kg, 15kg and 10kg discs and you'll get a sweat.

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, 75-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos x 1 rep, +85.5-kilos x 3/4's of a rep (tried again but it didn't move and skin was sore).

[Mobster]

Monday
V/Gripper
Giving T/Grippers a miss for a while to see how I get on.
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L14 x f, L12 x 1 rep, L13 x 2 x 1 reps, L14 x VVN, L13+1b x 1, VVN, 1, 1,
R/H: L13 x 1 rep, L16 x N, L15 x 2 x 1 reps, L16 x VVN, VVN, VVN

Hammer work
Warmed up with easy pick ups of my axe.
Took loaded hammer (12.5lbs) and did 2 x 1 reps at the mid point, 1 rep at the 3/4's point and then 2 x 1 reps at the point I'd set and marked last time. I then moved my little finger onto that and did 1 rep. Finally I placed my 3rd finger on the tape mark and did 2 x 1 very tough reps. As before I plan on moving my hand slowly down the handle.

[Mobster]

Tuesday
Usual monster ache and pain from the back so s Ibuprofen on waking and 2 more before the gym (none for the rest of the day). Busy working on copy for an ad we have coming out soon.

Seated Press
Usual small niggling ache in the right shoulder so tried something a little different and it seemed ok.
First few sets are all behind the neck style (not too deep) bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps. To the front / usual 100-kilos x 5 x 1 reps (meant to do 4 so it was ok)

EZ curls
As per lighter sets were done as I did the last heavy stuff on the press. Bar x 8 reps, +20-kilos x 8 reps, +40-kilos x 8 reps, +55-kilos x 2 x 5 reps. Koyser (bud from other gym) turned up for a natter so had him set a block on the back of the preacher bench I was picking the bar up from so I didn't fuck the back up more when I picked it up to work with. Seemed to work.

TPD
Only first warm up set was done as above as I didn't wanna tire the triceps out while still pressing.
20-kilos x 8 reps, 60-kilos x 8 reps, 90-kilos x 7 reps, x 7 reps (tried to force out one more but couldn't quite do it). Was visualising using the whole 140-kilos... that would be sweet.

[Mobster]

Wednesday
Leg Curls
My hamstrings, combined with el stiffo back, are as weak as piss and in spite of the 'do them separately' idea they were as bad as they are when they are done with quads.
5-kilos x 12 reps, 15-kilos x 10 reps, 25-kilos x 10 reps, 35-kilos x 8 reps and 8 r/p reps

Supersetted with

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos x 1 and 2 failed attempts. I'll be using my calculator in a mo to work out the numbers I need to get to where I wanna be at Xmas.

[Mobster]

Thursday
A big day for our business so I didn't train until late in the day (indeed I'm still waiting on some product labels to turn up... 6pm my ass).

RT
NH
B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps, 80-kilos x 1 rep.
L/H: 90-kilos x 3 x 1 reps, 91.25-kilos x 3 x 1 reps (tough but good)
R/H: 105-kilos x 2 x 1 reps, 110-kilos x fail (too much ha), 105.25-kilos x 3 x 1 reps (as above)
OH
B/H: 115-kilos x 1 rep @, 130-kilos x fail

Double over hand etc etc (our bar)
70-kilos x 3 reps, 110-kilos x 3 reps, 150-kilos x 1 reps, 170-kilos x 2 x 1 rep and 1 fail. Might have been more but got distracted 2x.

[Mobster]

Saturday
Chest/back day
CG Bench Press
60-kilos x 8 reps (silly easy), 100-kilos x 7 reps (more than usual which was a good indication as it turned out), 150-kilo x 2 x 1 reps (had intended doing 4-6 x 1 reps but...), 152.5-kilos x 2 x 1 reps, 155-kilos x 1 rep, 160-kilos x 1 rep and finally 162.5-kilos x 1 rep (left hamstring cramped, left arm started lagging but it got done). All with feet on blocks due to back still being iffy.

s/s with

LPD
60-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 8 reps, 142.5-kilos x 6 reps, 145-kilos x 6 reps, 147.5-kilos x 6 reps. Good on these too.

Low rows
60-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 6 reps. Only real tough proper multiple rep set whole session.

Bwt: 278lbs

[Mobster]

Sunday
Baring in mind some of the work was done between reading my paper and doing a crossword (up to the 2HP) it looks ok LOL

V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps
R/H: L10 x 1 rep, L13 x1b x F, 1, 1, F then band broke! L13 x 1 rep
L/H: L13 x 1 rep, L15 x 3 x 1 reps, L16 x 1, VVN, 1 rep

Hammer forward lever work
R/H only / weighs 12.5lbs
mid-point x 3 reps, 3/4 point x 2 reps, mark point x 1 rep, 3rd finger on mark x 2 x 1 reps, middle finger on mark point x 2 x 1 tough reps

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70+kilos x 1 rep, +83.5-kilos x fail (too much too soon grr), dropped to +75.5-kilos x 1 rep, +80-kilos x 1 rep, +82.5-kilos x 3 x 1 rock solid reps, +83.5-kilos x 1, 1, F, 1 reps

[Mobster]

Tuesday
A little slower than I would have liked cos between sets I was showing 2 newbies the ropes. Both wanted a power routine, ones a boxer and the other a rugby player. I think I might only see one next time as it looked like a tad too much too soon for one of them.

Leg Press
Doing the work was ok with the last set HARD but I had more discomfort putting my legs into position than leg pressing
0-kilos x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps (belt on), 400-kilos x 6 reps (wraps), 520-kilos x 6 reps (TOUGH!!)

Leg Extension
55-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps, 195-kilos x 8 reps

Leg Curl
worst so far. 25-kilos x 8 reps, 35-kilos x 8 reps, 40 x crap.

Squat
60-kilos x 8 reps, 107.5-kilos x 2 x 8 reps

[Mobster]

Wednesday
2HP
As per a comment in my log of a few weeks ago I am following my plan and today was a gnats ball ahead :D

equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75.5-kilos x 1 rep, +80-kilos x 1 rep, +84-kilos (105.7-kilos) x 5 x 1 rep (small tear base of right thumb on 4th rep so re-sited the right thumb position for the last one which made it a little harder).

NB: must stretch later

[Mobster]

Thursday
V/Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L13+b x 6 x 1 reps (No 3 hard cos of poor set)
R/H: L13 x 1 rep, L15 x 3 x 1 reps, L16 x 1, VVN, VVN, VVN (so close.... grrr)

RT work
NH only today. Early sets sans chalk, then chalk... fail, then dried my hands on a towel between attempts = much better.
B/H: 60-kilos x 6 reps @ (easy), 80-kilos x 3 reps @ (easy),
L/H: 91.25-kilos x fail, dropped to 90-kilos x 3 x 1 reps, back up to 91.25-kilos x 4 x 1 reps
R/H: 106.25-kilos x fail, down to 105-kilos x 3 x 1 reps up to 106.25-kilos x 4 x 1 reps

Hammer work
R/H: usual warm ups then middle finger on tape x 3 x 1 rep (last v tough).

[Mobster]

Saturday
Again a longish session as I was coaching as well as training. I fear it's another we wont see again (I beasted his brother and a buddy earlier during the week) as I ended up berating him for basically wasting my time (some f-bombs). He had, on asking, said he wanted conditioning for MMA but, as per, I suspect had a rose tinted idea of what that entailed. Two easy circuits (tyre flips, dumbbell swing, skipping) and he looked like I had spent an hour insulting his mum. Two feeble half asses sled drags at walking pace and I was threatening to throw him out and 'screw the money'. I grabbed it off of him at one point (all 40-kilos) and ran round ranting at him 'this is how to effing do it, stop effing mucking about' (and worse). Finally two good circuits. He had the look, as he paid me, of someone I am not sure I'll be seeing soon.

Seated press
50-kilos x 8 reps, 80-kilos x 6 reps (both behind neck), 102.5-kilos x 3 x 1 reps

s/s with

One arm 2" thick/axle deadlifts
worked to a wobbly 100-kilos / 220lbs but only got a tad off the floor 105-kilos so Andy D still has me for now.

EZ curls
bar x 8 reps, +20-kilos x 8 reps, +40-kilos x 8 reps, +55-kilos x 3 x 6 reps

TPD
40-kilos x 8 reps, 70-kilos x 8 reps, 91.25-kilos (small plate pinned to stack) x 3 x 6 reps.

Bwt 280lbs

[Mobster]

Another ban on the GB for 'effing'. Effing faggots ha ha. 10 days this time. Effing gaylords.

Sunday
Still on plan**.
2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos* x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +84.5-kilos (106.2 and a .5 jump from last time) x 4 x 1 reps.

*small lump of dry skin from last tear came off of right hand and so extra careful to not rip it some more. Now opened up a little but 4 x 1 was done. So who cares.

**Target is all time world record come Dec 19th. I'm aiming to raise the bar.

[Mobster]

Monday
I did a V/Gripper workout this morning and for whatever reason it was one of the worst workouts of ANY kind I've had in a long, long time. I started ok but it went to shit in no time at all and fucking stayed there. So I called it quits before I wasted any more time on it and cannot be bothered even listing what was done.

But...

I went back this evening and between half coaching half keeping an eye on one of the new guys (someone who's actually stuck with it - Gavin) I did a torsion spring gripper / hammer / 2" V-bar workout which was 10x better.

T/Grippers
Usual warmups
L/H: BBE x 1, 1 (both solid), VVN, TnG, 1
R/H: BBSE x 1 rep, CoC 3.5 x 1 rep, MM7D x VVN, BBSE x 1 rep, CoC 3.5 x 1 rep

Hammer (R/H only)
to 4 x 1 with middle finger on mark.

2" V-bar tester
using my left hand only I worked to 2-3 easy singles with 100-kilos loaded (112.5kg total) and then did R/H: from 100-kilo to 115-kilos (127.5 total. Tried and failed with 125/137.5 and 120/132.5)

Also fucked about with forward and reverse weaver stick work using a 12lb standard e/z bar and was having no problems doing that weight forward. Probably due to the hammer work.

[Mobster]

Tuesday
Made very hard by DSL and *3 pallets of stock arriving during the workout. Indeed the low rows were out as stock was piled in front.

CG Bench
Bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep* so after interruption did another single and then 155-kilos x 6 x 1 reps (first 1-2 were hard the rest cool)

LPD
60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 3 x 6 reps

1 arm db rows
50-kilos x 8 reps @, 60-kilos x 6 reps @, 80-kilos x 6 reps R/H and 60+kilos x 6 reps L/H

[mr intensity]

HI MOBSTER,

I am new to the training journal section it wud be really nice of you to have a look into my journal, i wud be needing alot of advice and motivation

wud really appreciate
thank you

[Mobster]

How much would you appreciate it?? Would you pay??

[Mobster]

I see the new WR on the double over hand deadlift thick bar has been raised to 215-kilos (by Janne Virtanen, former WSM at the Finnish Grip Championships. He placed 3rd overall and I could have beaten all the rest of what was done easily). I think I can beat that on a good day. I'll see how I feel later and either train it tonight or tomorrow (first time in 11 days).

Wednesday
2HP
Played around with stuff here so I'll consider this a blip and go again on Sunday with the same working weight.
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos (should have stayed at 84.5) x 2 x fail, dropped to +82.5-kilos x 1 rep, +84.5-kilos x 2 x 1 reps. Moved the set up over to the power rack and did resistance band work (pink band) with +100-kilos (121.7 total). With the bands on the j-hooks set at hole 11 it did not budge. Adjusted j-hooks to hole 13 and got 3/4 reps. Back to +84.5-kilos x fail. Nuff.

Did some rotational manipulation which did some work on my back. Will do some more and some stretching later. I'll also see what i can do plan wise to get over the 215-kilos mentioned above.

[Mobster]

HI MOBSTER,

I am new to the training journal section it wud be really nice of you to have a look into my journal, i wud be needing alot of advice and motivation

wud really appreciate
thank you

The more I see this the more it annoys me.This guys been posting for MONTHS so is not new. He sent the same pathetically spelt message to 6 other bros yesterday. And don't get me started on the 'bros' who need wet-nursing (please help motivate me - get the fuck on with it faggots). I do NOT have some sort of support crew geeing me along through workouts and ass-kissing every lift I make. Indeed that would just piss me off after the first genuine back slapping five minutes.

[Mobster]

Wednesday pm (about 3pm)
Double over hand 2"-thick bar deadlifts
Target weight is more than the WR 215kilos by December 19th

Thumb-less: 70-kilos x 6 easy reps, 90-kilos x 3 reps, 110-kilos x 3 reps, thumb over 140-kilos x 1 rep, 165-kilos x 6 x 1 reps*.

*Main issue is/was getting the hips all the way through due to back problems (2 partially prolapsed discs = back pain/sciatica)

[Mobster]

Friday
Leg Press
V strange this one as you'll see. My back is, as per, a fucking state (I really need to get treatment soon) so I faffed around with the set-up. I did 2 no weight warm up sets one with the back pad all the way down and one with it up a little. I then added 120-kilos x 8 reps. Upped to 240-kilos x 8 reps. Upped again to 414-kilos but decided to put the back down low as I had the same twinges as before. At this point, so as to not risk ruining myself completely I added some pads to the back rest and pushed, wraps and belts on off of the safety's only (reduced movement even with pads on back rest). One rep and it felt weird so I took the knee wraps off and surprisingly did 6 reps without them (not usual). A 5 minutes or so break as my electrical supplier chose that moment to call and offer me a better deal (I took it) but I did point out they could have done that before rather than wait until I say I'm gonna switch. Much fucking around and I decided to go to 534-kilos and did 6 reps, the same again and did 674-kilos (as much as I could get on) x 6 reps. Had to do these super carefully cos the weights were very close to falling off.

Leg Extension
60-kilos x 8 reps, 125-kilos x 8 reps, 145-kilos x 8 reps, 195-kilos x 8 reps

Leg Curls
Could not adjust the damn pads so dropped it.

Squat
No probs with bar x 8 reps, or 60-kilos x 8 reps (small irritation of nerves in back). Upped to 110-kilos (wanted 2 x 6 reps) but it wasn't going to happen today. I may try L/Curls and Squats first in the next leg workout.

[Mobster]

Saturday
T/Grippers
B/H: usual warmups
L/H:BBE x VVN, VVN, 1, 1, TnG, 1, TNG, 1
R/H: BBE x 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, BBSE x 1, 1, 1, VVN, VVN, TnG

Sunday
Up at stupid o'clock in the morning (before 5am) so had breakfast mega early then having napped a fruit juice and half a banana before gym. But I also have been suffering from iffy guts since late last night and in spite of working to what felt like an easy and solid 101.7-kilo 2HP then could not do anything more. Literally no power and a lack of focus as well. A small skin tear base of left thumb didn't help either. Grrr

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +84.5 x 2-3 x fail (1st came up a tad)