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

[Mobster]

Friday
Legs
Leg Press
0-kilos x 15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 380-kilos x 8 reps (sb on), 440-kilos x 8 reps, 550-kilos x 6 reps

Leg ext
70-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 12 reps using 2 legs up, 1 leg down protocol (so 12 positive, 6 per leg negative reps)

Leg Curls
20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps

Legs bombed!

[Mobster]

Saturday
2HP

Sunday
Double over hand thick bar deadlift
@ GN
bar (35kg) x 8 reps, 75kg x 6 reps, 105kg x 3 reps, 135kg x 1 rep, 165kg x 1 rep (sb on), 192.5kg x 3 x 1 reps (both belts).

The main key today was speed off the ground. All good.

[Mobster]

Monday
Chest n back
@GN
V Bench
20kg a side x 20 reps, 40kg x 15 reps, 60kg x 12 reps, 80kg x 8 reps, 105kg x 4 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack+25kg x 6 reps

@WG
Low Row
60-kilos x 8 reps, 100-kilos x 8 reps, 142.5-kilos x 4 reps

[Mobster]

Tuesday pm
@ GN (so straight bar)
One hand deadlift
Struggled to the front so switched back to straddle and made all the lifts that way.

Conventional d/o
2 x 3 reps fast to lock out

[Mobster]

Wednesday
T/Gripper - max

[Mobster]

Thursday
Shoulders/arms @ GN
machine press
handles x 8 reps, 1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 6 reps, +100-kilos x 6 reps, +160-kilos x 5 reps

DB H/Curls
10-kilos @ x 15 reps, 20-kilos @ x 12 reps, 35-kilos @ x 6 reps

TPD
stack x 12 reps, +25-kilos x 8 reps, +50-kilos x 8 reps, was gonna add more weight (15kg) but too much work getting it added

DH Wrist developer
Orange spring

Bwt: 292.5lbs @ GN

[Mobster]

Friday
@ GN
double overhand thick bar deadlift
to 195-kilos x 3 x 1 reps. No hitching

2HP - thick
to 103-kilos x 6 (of 9 attempts) x 1 reps. If I widened my stance the reps were good. Note to self re stance.

[Mobster]

Saturday
DH Wrist Developer
I need to double check the rules on this. Orange spring only.
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 3 reps @, 4/4 x 3 reps @
L/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x fail. 5/5 x 3 reps (back to back)
R/H: 5/5 x fail, 4/5 x 1, 1, fail.

One hand deadlift thumb over
Used our cambered bar so...
B/H: 60-kilos x 5-6 reps @, 100-kilos x 3 reps @, 140-kilos x 1 rep @, 180-kilos x 1 rep @, 200-kilos x 1 rep @
L/H: 220-kilos x 2 x 1 attempts. Air under the first, dead in the water second.
R/H: 220-kilos x 1 TnG (see vid) and 1 fail (came up a tad)

[Mobster]

Sunday
Off

Monday
Legs @ GN
Leg Press
0-kilos x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 380-kilos x 8 reps (sb on), 500-kilos x 8 reps (sb/wraps), 600-kilos x 6 reps (sb/wraps)

Leg Ext
70-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos negs (2 legs up, 1 down) x 7 negs a leg (so 14 each up / 7 each down)

Leg Curl
20-kilos x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 reps

bwt: 292lbs

[Mobster]

Tuesday
T/Gripper (Vol)
To:
L/H: CoC 3 x 12 x 1 reps (held back on both hands so as to save something for 2HP)
R/H: BBE x 12 x 1 reps

2HP
So annoying. I've been struggling with my 2HP for weeks. I made a tiny change today. TINY. Back on form. Good grief.
worked to +85-kilos x 8 x 1 reps.

NB: do not forget weaver.

[Mobster]

Tuesday pm
Rested and bored so...
One hand deadlifts
Made harder by my right middle finger first knuckle which I'd cut during the day and started bleeding through the workout. Tsk

Wednesday
Chest N Back
@GN
V/Bench
20kg a side x 15 reps, 40kg x 12 reps, 60kg x 10 reps, 80kg x 8 reps, 107.5kg x 6 reps

Pullovers
12p x 8 reps, 18p x 8 reps, stack+30-kilos x 6 reps

@WG
Low Rows
60-kilos x 8 reps, 100-kilos x 8 reps, 142.5-kilos x 5 reps

[Mobster]

Thursday
Back a little stiff from yesterdays workout
@GN
Double overhand thick bar deadlifts
bar x 8 reps, 75-kilos x 3 or 4 reps, 115-kilos x 1 rep, 155-kilos x 1 rep (sb), 197.5-kilos x 3 x 1 reps (sb/b)

DH W/Developer
Orange spring
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 3 reps @, 4/4 x 3 reps @
L/H: 5/5 x 1, 1 (v tough) 5/4 x 1 rep
R/H: 5/5 x 3 x 1 reps

Bwt: 21st 8oz/294.5lbs

[Mobster]

Saturday
One hand deadlift thumb over
I started out using a slightly thicker bar then realized and found a standard thickness one.
L/H: to 142.5-kilos x 2-3 x 1 reps (some better than others)
R/H: to 152.5-kilos as above

2HP (thick)
to 103.6-kilos x 6 x 1 reps.

Loz and Alex Curletto (BSM competitor) trained together at the yard today so I took some shots. Alex pulled 91.7-kilos at 44mm easy on the 2HP but missed 101.7kg.

[Mobster]

Sunday
Shoulders-n-arms @ GN
Seated press machine
1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 6 reps, +160-kilos x 6 reps, +180-kilos x 6 reps (PB)

HCurls
DB's 20-kilos @ x 12 reps, 30-kilos @ x 8 reps, Cable 12p x 8 reps, 15p (stack) x 6 reps

TPD
stack x 12 reps, +25-kilos x 8 reps, +50-kilos x 8 reps, +60-kilos x 6-8 reps (not noted)

Bwt: 294lbs

[Mobster]

Monday
T/Grippers - max
B/H: usual warm ups
L/H: CoC 3 x 1, BBE x Vn, VN, F (PS), VVNa, VVNa, VNa
R/H: HG350 x VVN, 1, CoC3.5 x TnG, 1, BBSE x TnG, TnG, 1a, CoC4 x VVNa, VVNa

R/Weaver
B/H: usual warm ups
L/H: +3.25kg x 3 x 1 reps
R/H: +3.75kg x 3 x 1 reps
as expected a little carry over from the DH W/D