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

[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