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

[Mobster]

Thursday
Leverage / axe handle work
Used my axe (held at the very end) and as steady as possible with a good pick up at all times and slow walked a length or so of my gym (about 41 feet length ways wall to wall)
L/H: 3 x 1 lengths
R/H: 2 x 1 length and 1 x 1.5 lengths (last one).

I can either add weight (I'll add a bit) or do more lengths at a steady handed and slow pace.

2HP
80.2-kilos (no warming up) x 19 reps (rp) in 90-seconds. Damn! lol

[Mobster]

Sunday
Flew down (very fast driver ha ha) to Bridgend for the K2 event.

Monday
managed to catch my middle finger second knuckle skin putting a dumbbell away - ouch!!

Seated press - axle
to 100-kilos x 3, 3, and 2 reps

s/s

Hammer db curls
to 55-kilos x 4 reps (ugly as hell. I'd have preferred 52.5-kilos but the gym doesn't have any)

OHTE
to +72.5-kilos x 8 hard reps.

TPD
10p x 10 reps, 12p x 10 reps, 13p x 10 reps

[Mobster]

Tuesday
Bargoed to look at Planet Fitness's strongman equipment then lunch in town so trained later. The injured finger meant NO left hand gripper work at all. Too painful and feeling like I'd take longer to heal if I pushed it.

V/Gripper
to
R/H: 6/6 x 7 of 8 singles

2HP - holds
to four efforts at 102.7 kilos

stub work
varied.
2 sets ups 1 @ 15.75-kilos x 3 x timed holds and a thicker set up to 22+kilos x 3-4 timed holds per hand

[Mobster]

Wednesday
@ Powerhouse. Shay on deadlifts (using frame). From floor to 200-kilos x 3, down to 190-kilos for 2-3 x 3 then on blocks for a few more sets (10 in total). With me on p/downs

CG Bench
to 130-kilos x 3 x 3 reps, 60-kilos x 20 reps

LPD
to stack +1 p x 3 x 8 reps using v handle

Adj T/Bar
to set up + 117.5-kilos (about 119.5) x 3 holds for time = dizzy lol

[Mobster]

Thursday
Out half the day.
Lever axe work
increased time over three sets

2HP - volume
no warm ups - skin rough after
80.2-kilos x 3 x 10 reps

[Mobster]

Friday
If it's Friday it's legs. Excuse me while I lay down after...
P/Squat
to 320-kilos x 7 reps - brutal

Leg Press
to 700-kilos x 10 reps - no wraps

Leg Curl
stack x 12 reps, +3p stacker plates x 12 reps, +4p x 12 reps

Leg Ext
+3 stacker plates x 8, 10 and then 12 reps

MDB
F, 1, F, dizzy doesn't cover it

[Mobster]

Sunday
Up way to early for a Sunday then off to Bargoed. Shay doing a 120kg stone, bit of Viking Press (my left shoulder iffy - still an issue Monday), Yoke (added 150kg and I killed it ha ha) and some arm over arm sled dragging.

Monday
Seated Press
to 102.5kg x 3, 3, 5 reps*

s/s

Hammer DB Curls
to 55-kilos @ x 6 loose reps - d/s 20-kilos @ x 20 reps

OHTE
* shot my bolt pressing so...
to +60-kilos x 8 reps

TPD
* to 16p x 6 reps, 8p x 20 reps

Done. Iffy belly too.

[Mobster]

Tuesday
V/Gripper
to
L/H: 5/6 x 8 x 1 reps - all bar one solid / easy
R/H: 6/6 x 8 x 1 reps - all solid / easy

2HP
to 100.2kg x 4 timed holds (logged in book)

Stub work
to 2 x 22 secs on my set up (of 4 attempts)

[Mobster]

Wednesday
early due to town appt c. 0930am
CG Bench Press
to 132.5-kilos x 3 x 3 reps

DOTBDL
to 175-kilos x 3 x 3 reps

Will train atb later

[Mobster]

Friday
Missed yesterdays session. Might play catch up later or tomorrow

P/Squat
to 320-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curl
stack x 12 reps, +2p x 12 reps, +4p x 12 reps

Leg Ext
stack x 12 reps, +2p x 12 reps, +4p x 10 reps

[Mobster]

Monday
Seated Press
to 105-kilos x 2 x 4 reps and 1 x 1 rep with 107.5-kilos

s/s

Hammer DB Curls
to 55-kilos x 2 x 67 loose reps - 25-kilos x 15 reps

s/s

TPD
to 15p x 8 reps - 10p x 15 reps

[Mobster]

Tuesday
V/Gripper
to
L/H: 5/6 x 7 of 8 singles
R/H: 6/6 x 8 x 1 reps

2HP - holds
to max x 3 x timed holds. Took a while to get the groove on. Need to work to 4 x planned max efforts

Stub work
straight in at working weight x 4 x max holds, 2 x good 2 x so-so

[Mobster]

Wednesday
Close grip bench
to 135-kilos x 2, 3, 3 reps - 60-kilos x 15 reps

Middle lever row (mid-back)
to 60-kilos x 6, 7, 7 reps

LPD with D bar
to stack x 8 reps - 1/2 stack x 15 reps

[Mobster]

Thursday
Lever axe work
I'll weigh what I have and may need to add weight to it. I'm guessing it's a pound or two under.
3 x sets increasing in time with each hand. The last left handed effort was very nice

2HP
80.2 or so x 6, 10 and then 12 reps

[Mobster]

Friday
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)

L/Press
to 700-kilos x 10 reps

L/Curl
to stack + 5p x 10 reps

L/Ext
to stack + 4p x 10 reps