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

[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

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.