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

[Mobster]

Wednesday
I'm wondering if, as I get stronger on some movements, they negate my efforts on others. That and the cold temp... Anyway

Close grip bench
to 145-kilos x 4 x 1 reps (earlier efforts were s-l-o-w)

Mid iso-rows
to 55-kilos x 8 reps

Pullover machine
stack x 8, 10 and 12 reps

V/Gripper

[Mobster]

Monday
Leg blitz o'clock
Leg Press
worked to 700-kilos x 1 (!) at hole 3 so put the back down to one and did 8, then position two x 8 and then 3 (wraps on) x 6 reps - oof

Seated Leg Curl
to stack + 7 x 8 reps

Leg Extension
to stack + 7 x 8 reps

Vulcan

Bwt 281lbs (!)

[Mobster]

Tuesday
Rolling Thunder
L/H: 130-kilos x 3 reps, 131.25-kilos x 2 x 3 reps
R/H: 135-kilos x 3 x 3 reps

Wrist Roller
67.5-kilos x 3 x 10 reps

[Mobster]

Wednesday
iso Bench
to 80-kilos a side x 3 hard reps (a tad too heavy)

Iso 1 Arm Row
to 110-kilos x 6 reps

Pullover
to stack x 14 reps

Bwt: 19st 10lbs

[Mobster]

Friday
Vulcan Gripper
Gripper felt off so I realized it was tightening up. Some work with spanners...

Monday
Leg Press
H3 200-kilos x 12 reps, 400-kilos x 12 reps, 700-kilos x 10 reps

Seated Leg Curl
to stack+7.5p x 12 r/p reps

Leg Extension
stack+8p x 12 r/p reps

Vulcan Gripper
Good session
L/H: 5/6 x 1 rep, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep. 6/7 x 1 rep, 7/7 x 2 x VVN, 1 rep

[Mobster]

Wednesday
Another silly early start (4am) so I was at the gym a little after 8am.

Seated Press
to 110-kilos x 5 reps

Hammer db curls
to a single rep with 80-kilos

TPrD
18p x 12 reps

Bwt 19st 13lbs

[Mobster]

Friday
Vulcan Gripper - volume
Done in bed with no chalk at all lol
L/H: 6/6 x 6 + VN and VVN
R/H: 6/6 x 10 reps total

Monday
Brutal
CG bench - forgot sleeves
to 145-kilos x 2 x 1 reps x slooowwww

Iso P/Downs
to 80-kilos a side x 2 x 6 reps

Iso Lever Row
to 120-kilos a side 1 x 5 reps, 1 x 6 reps. So damn heavy I was struggling to say in the seat.

[Mobster]

Tuesday
@ home gym
Rolling Thunder
Faffed about like last time. Tried chalk and dry hand - no good. Dry hand+breathing on it so it was a tiny bit moist - good
L/H: 135-kilos x 2+f, 2+f, 3 TnG
R/H: 140-kilos x 3, 3 and 4 reps

Wrist Roller
71.25-kilos x 2 x 10 reps, 1 x 12 reps

[Mobster]

Wednesday
Shattered today - v lethargic.
Iso Press - facing into the machine
to 45-kilos a side x 8 r/p reps. Much harder to lock out facing in

Hammer DB Curls
to a sensible 45-kilos @ x 8 reps

T/Pu/D
stopped at the stack x 10 reps - no energy

Bwt still 19st 13lbs

[Mobster]

Friday
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)

Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol

Lying L/Curl
to 15p x 2 x 8 reps

L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 reps

V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
282lbs bwt

[Mobster]

Tuesday
All RT work done 'dry' handed as it were. WR with chalk. On RT I may stay at 140 RH for more volume as the little jump is doing that thing it does. Previously such work can find even a small jump silly hard.

RT
to
L/H: 136.25-kilos x 3 x F, dropped to 133.75-kilos x 3 and then 2 reps
R/H: 141.25-kilos x 3 r/p reps, 1, F, 1 reps and 1,1 and F

W/Roller
diff from the back and forth 'rolls' I've been doing. Al of these were full range up and down
80-kilos x 3 x 1 reps

[Mobster]

Tuesday
No RT work due to t/bar work yesterday. VG in lieu of not having any VG strength left yesterday lol

V/Gripper
to
L/H: 6/7 x 4 x N
R/H: 7/7 x 4 x N

W/Roller
81.25-kilos x 3 x 1 full reps

[Mobster]

Wednesday
L/Press
to full x 8 H1, x8 H2, x 8 H3
H = hole where the pin goes in on the seat. So H3 is deeper / higher than H1

Lying L/Curl
I need to get better at this simply because I'm not that good at it yet. Slightly off, I think, due to deads Monday
to 13p x 8 reps

Seated L/Curl
to stack +5p x 8 reps

L/Ext
to stack +7p x 8 reps

[Mobster]

Wednesday
Awful nights sleep - some viral thing.

Dumbbell bench
It's been years since I did these
to 50-kilos x 2 x 6 reps

s/s

Low cable rows
to stack + 8p x 2 x 8 reps

LPD
stack x 8 reps, stack+8p x 8 reps

[Mobster]

Friday (yes xmas day)
Two hand pinch
to 102.7 kilos x 1, 2, 1, 2 reps
First time in many, many months