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

[Mobster]

Those 3. Anything else will be considered, as Mike just put it, aggressive training sessions.

Saturday
V/Gripper

Weaver Stick

Orbi work

Also did some 2HP at 40mm and 40mm with Mike up to 90kg only for holds.

[Mobster]

Monday
2-inch thick bar deadlifts
bar x 6 reps (do a few more next time), +40-kilos (70) x 3 reps, +80-kilos (110) x 1 rep, +120-kilos (150) x 1 rep. All done thus far with no belts at all and with gloves on. Then +140-kilos (170) x 1 rep and finally +145-kilos x 3 x 1 ugly but done reps. These were belts on and sans gloves.

Double Inch walk/holds
I spent some time setting this up. I used the Watson's 60mm thick dumbbell set-up for my right hand and our Inch replica for my left as I KNOW I can pull an Inch all day long with my right so chose to use the left on that for more work.

I also started, for now, with them both resting on 4 half pallets so I can pick them up and walk or hold as need be. I'll do some combos again next time but also try pick ups from 3 pallets. The 60mm weighs in at a tad under 4-kilos so I loaded it with 75-kilos for a little under 79kg total (Inch weighs 78kg or 172lbs).

First lift was no probs so I did a short walk out before they dropped. No more than a few metres. Second I did holds with for about 5 seconds. Third was the same, holds, for about 8-10 seconds (I'm guessing cos it was counted off my breaths so 10 breaths).

Bwt: 286lbs or so.

[Mobster]

Tuesday
Seated Press
bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 x 1 reps (2 and 4 easy)

DB H Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 31-kilos @ x 6 or 7 reps (started out both arms at a time then single arm at a time so lost count LOL)

Tricep Pressdown
50-kilos x 8 reps, 70-kilos x 8 reps, 92.5-kilos x 2 x 6 reps

[Mobster]

Tuesday
back after grippers. Considering I haven't used them at all for what, 3 weeks, I thought I did ok.
T/Gripper
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 1 rep, BBE x 1 (nearly, then opened a tiny but, then crushed and done), 1 (same), VVN, TnG, VVN, Dropped to BBGM x 1, 1 then got out my IM Credit Card and did 2 x 1 CCS closes and 1 almost.
R/H: BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x VVN (poor set), 1 then BBSE x 0 (it was actually an Elite which I shut easily by accident), BBSE x 1 (great set) VVN, VVN, dropped back to a CoC 3 and did 3 x 1 all CCS.

[Mobster]

Wednesday
Trained RT. Was off. I may be doing this too frequently as I seem to do better when I train it less than once a week.

Thursday
Are there enough hours in the day? Opportunities present themselves so I end up on the phone half the morning and get to the gym even later than per. With a chance of being on the main stage at the Bodypower Expo looking very likely stuff needed following up and making the most of. I also seem to have knackered one of my cordless hand sets as well. Grrr Anyway...

2HP
Note adjustment (*). We fiddled around with this at the weekend when Mike was seeing if less than 44mm would be ok and then I thought we put it back together right. I felt as though my hands were not 'just so' and got the tape out to find it was at 40mm and not my usual thickness. The asterisk indicates the change point.
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, gloves off +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +87-kilos (108.7 on paper actually scaled after as 109.3kg total) x 1 (just legal), 1 (ditto), *1 (best) and then 3/4 rep. I will stay at this weight for the next session.

Thick handled dumbbell
I think either following the 2HP or going in at 145kg is a little too much too soon so I'll start back with 125-130 and make slow but steady and easy solid repping progress to 150-160-kilos for the Arnold. I may video the warm ups for fun at some point.
B/H: 'Baby Inch' x 3 high pulls (above waist) @, 'Inch' x 3 reps @ (alternating as before),
R/H: Millennium Dumbbell x 1 rep (could do more but saved it), 145-kilo+set-up x fail, off of floor and then 1 close to knee height. Usual god awful setting up pain in the butt tires you out before you got started stuff.

[Mobster]

Friday
back work/shoulder rehab
Lat Pulldowns
70-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 147.5-kilos x 8 reps

s/s

Front lateral raises
+5-kilos x 8 reps, +11-kilos x 3 x 8 reps (first was hard and the 2nd and 3rd were better0

Low Rows
60-kilos x 8 reps, 100-kilos x 8 reps, 125-kilos x 6 reps

Orbi work

[Mobster]

Saturday
Anvil work using IM 'Horn'
B/H: 45-kilos x 3 rowed reps @, 60-kilos x 3 reps @, 75-kilos x 1 rep @, 80-kilos x 3 x 1 held for time reps (not long at this point in time). Weights only, does not inc set up (so more than Jowett anvil official weight).

Dinnie lift for reps work using W.O.G. 'Dinnie ring'
B/H: 60-kilos x reps, 100-kilos x 3 reps, 140-kilos x 1 rep, 180-kilos (more as most of the 20's are over and it does not inc handle, clip and pin) x 2/3 (L+R), 3/3, 4/4, 5/5. Loz did 6 R/H and then 13 R/H. Both my hands were sore and I had a small blood spot and a tiny skin tear on one.
Also played about by doing a no warm-up 91.7 and 101.7-kilo 2HP when Loz and the boys did some pinch work. Loz pulled an unofficial 257.127lbs effort.

[Mobster]

Sunday
Trained at about 5pm
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep
L/H: L13 x 1 rep, L14 x 1, 1, VVN, VVN, N.
R/H: L15 x 1 rep, L16 x VVN, 1, VVN, 1, 1.

Weaver stick
B/H: ez bar x 3 reps, +1.75kg x 3 reps, +2.75kg x 3 x 1 tough reps

Orbi
L/H: 1.10/82, .55/55, .50/49
R/H: 1.10/70, .55/70, .50/68

[Mobster]

RX might be filming the Mighty Mitts event for the Arnold. Sweet!!

[Mobster]

Monday
Shoulders n arms @ GN
Seated Press
bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 102.5-kilos x 3 x 1 reps

s/s

DB H Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ (nowt in between) x 8 reps (would hve preferred 32.5@)

TPD
used a lat machine, nice n smooth but weights felt heavy.
1/2 stack x 8 reps, 11p x 8 reps, 12p (according to chart 80.5kg but feels like 95 on mine) x 6 reps

bwt (same clothes as xmas) 293lbs on their scales which equates to 289lbs fully dressed on ours. Mind you I've been eating VERY well the last few days.

[Mobster]

Tuesday
T/Grippers
Felt off on these (only did VG a few days back) and lacking the last 1/4-inch or less needed.
B/H: usual
L/H: BBE x VVN, TnG, TnG, VVN, VVN, VVN, N
R/H: '3' x 1 rep, BBE x 2 x 1 reps, '3.5' x 1 rep, BBE (acc) x 1 easy rep, BBSE x TnG, VVN, VVN, VVN

Thick handled dumbbell work
Other than the length of time I can hold onto these there was no problem.
B/H: Baby inch x 3 high (above waist height) pull reps @, Inch x 3 reps (NB: tried to lift Inch level with RH).
L/H: in between big bell work with my right I decided to do some more Inch work with my left and did 1 rep, then briefly held 3 x 1 reps
R/H: MDB x air and then x a better rep, 125-kilos loaded (does not inc set up) x 3 x 1 reps all held briefly

[Mobster]

Wednesday
@ GN
Double over hand thick bar deadlifts
Using their chromed, lightly knurled full length bar
bar (35kg) x 8 reps, +40-kilos (75) x 3 reps, +70-kilos (105) x 1 rep, +100-kilos (135) x 1 rep, belt on: +130-kilos (165) x 1 rep, +165-kilos (180) x 3 x 1 ugly ass reps.

[Mobster]

Won Gloucester first leg of super series and 2nd overall when Stafford results were added in.

Sunday
'Anvil' walk training (for Arnold 'Mighty Mitts' event)
Hard enough but made more so by my teeny weeny bit tired from yesterday right hand. As you'll see below I can pull X weight on the horn no problems but the swinging pendulum action it has plus the occasional bump into a calf made for very short 'hop's (D/D = dribs and drabs) across the gym. So I dug out Twig's long term loan 2" FBBC V-Bar and loaded it up and was doing 5 metre walks right away. I used 20kg discs which made for a hell of a wide waddle so may change that to 15kg plates next time.

Horn
B/H: set up + 45-kilos x 3 pulls @, 60-kilos x 3 reps @, 75-kilos x 1 rep, 80-kilos x 5 metres D/D, 6 metres D/D

2" V-Bar
bar weighs 12.5kg and I added 70kg for 82.5-kilos total / 181+lbs;
B/H: 3 x 5 metre (about 16 feet or so) walks each

[Shadow]

Congrats on the win!

[Mobster]

Cheers.

Monday
Shoulders/arms/RT work
@ GN
Seated Press
bar x 10 reps, 50-kilos x 8 easy reps, 80-kilos x 6 easyish reps, 102.5-kilos x 4 x 1 reps (only 3rd was wonky)

s/s

DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ x 2 x 6 reps (loads left)

RT
Super setted between heavy sets of press and db curl work
N/H
B/H: 45-kilos x 6 reps, 60-kilos x 3 reps, 75-kilos x 1 rep, 90-kilos x 1 rep, 100-kilos x 4 x 1 reps
O/H
B/H: 115-kilos x 1 rep, 120-kilos x 1 rep, 125-kilos x 1 rep
R/H only: 135-kilos x 1 rep. Could have had more but gym was closing.

walked to WG
TPD
missed 50-kilos x 8 reps warm up going straight in at a hardish
70-kilos x 8 reps, 90-kilos x 8 reps