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

[Mobster]

Sunday
Stub work
I managed to get air under the set up with an added 25-kilo load. A few further attempts failed. That said the world record is about what I got air under so...

[Mobster]

Monday
P/squat
to 325-kilos x 6 reps

Seated l/curl
to +7 x 12 reps

L/Press
to 700-kilos x 10 reps H2

L/Ext
to +7 x 12 reps

[Mobster]

Tuesday
Pick axe work

Stub work

2 hand pinch

[Mobster]

Thursday
Gripper work
CoC 3
L/H: 10 x 1 reps
R/H: 1, 2, 4, 3, 3, 4. 3. 4. 3. 2 (10 sets)

Friday
Pick axe work
3 singles at the working weight = pain

Stub
1 good rep with the max

Saturday
Nada

Sunday
2 hand pinch
Hit the wall and couldn't pull a single rep with my usual planned working weight. I'll take this as a sign of over training which is ok. I bench and pull tomorrow and that's it until competition day. Rest, stretch and recover.

[Mobster]

Friday
Gripper work

Sat and Sun
Birthday stuff lol

Monday
LPD
to stack +7p x 8 reps.

CG Bench
to `150-kilos x 3 x 1 reps - no elbow sleeves

Low Rows
to stack x 15 reps

all s/s with

V/Gripper (good session)
to
L/H: 6/6 x 5 x 1 reps, 6/7 x VN
R/H: 7/7 x 4 x 1 reps 7/8 x N

[Mobster]

Tuesday
The plan was to do a bit , more volume work on the RT as this is the approach that seems to be favored by the better RT lifters. BUT... damn my weights are heavy compared to the gyms Cassell weights. I'd be told they are under but the difference that made today was huge. Hence adjustments*
Rolling Thunder
warm ups with 60-kilos x 8 reps @, 100-kilos x 3 reps @ then
L/H: 131.25-kilos x fail*, 126.25-kilos x 3, 3, 3 and 6 (!) reps
R/H: 136.25-kilos x fail*, 131.25-kilos x 3, 4, 4, 4

[Mobster]

Wednesday
Seated press
to 105-kilkos x 8 reps

Hammer db curls
to 45-kilos @ hand x 8 reps

TPD
to 15p (no belt used) x 8 reps

Behind the back wrist curls (more finger rolls)
to 120-kilos x 8 reps, 130-kilos messy

[Mobster]

Friday
TSG work
wasn't happy with how it went

Monday
Seated leg curls
to stack +7p x 10 reps (previous sets x 8 reps)

Leg press
to 700-kilos x 8 reps - heavy

Leg ext
to stack +7 plates x 8 reps

V/Gripper
to
L/H: 6/6 x 3 x 1 reps, 6/6 +band x VVN, VN, VN
R/H: 6/6 x 1. 6/7 x 1, 7/7 x 1 and 7/7 +band x 1, VN, VN

[Mobster]

Tuesday
R/Thunder
L/H: to 126.25-kilos x 3 x 4 reps
R/H: to 132,5-kilos x 2 x 3 and 1 x 5 reps

Wednesday
late due to faffing around sorting out broadband issue
Iso Rows
to 120-kilos x 6 reps a side (1 at a time)

s/s

CG bench
to 140-kilos x 1, 1, 2 reps (more next time)

V handle pulldowns
to stack x 8 reps

[Mobster]

Monday
Seated Press
to 105-kilos x 6 reps

Hammer DB Curls
to 55-kilos @ x 8 reps

TPD
to 16p x 8 reps

all s/s with

V/Gripper
to
L/H: 6/6 x VN, VN, VN, F, VN reps
R/H: 7/7 x 1, 1, N, 1, F, 1 reps

[Mobster]

Tuesday
Rolling Thunder
L/H: 126.25-kilos x 5, 5, 5 reps
R/H: to 132.5-kilos x 4, 4, 5 reps

[Mobster]

Wednesday
In gym before 8am and done by 9am

Power squat machine
to 325-kilos x 6 reps

Seated leg curls
to stack + 8 plates r/p

Leg extension
to stack + 8 plates

[Mobster]

Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3, 4, 3 reps
R/H: 135-kilos x 3, 3, 3 reps

Wednesday
LPD
to stack +7 plates x 8 reps

Close Grip Bench
to 140-kilos x 1 (slow), 1 (fast), 2 fast and 2 fast

1 Arm Dumbbell Row
to 80-kilos x 8 reps

[Mobster]

Wednesday
Seated Press
to 107.5-kilos x 2 x 3 reps

s/s

Hammer db curls
to 60-kilos x 6 reps

TPD
to 16p x 9 reps (8+1 r/p rep)

[Mobster]

Friday
Vulcan and JB gripper
Hard overload and negatives

Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps

Lat Pulldowns
to stack +3p x 11 reps

One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side

Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN