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

[Mobster]

Tuesday
@ Whey Consortium Gym
V/ Gripper - gold
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 x 1, 1, 1, N (slowly getting better)
R/H: L18 x 1 rep, L19 (21) x VVN, VVN, 1 (gs), VN
Strange how my left was ok because the twinge/pain I had Saturday has been around a small amount (2-3 times momentarily) Sunday and Monday. I have been wearing an IM 'expand your hand' band for light support but removed it during training.

CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3, 3, 3, 4

s/s with

2" V-Bar
B/H: 32.5-kilos x 4+ reps @, 52.5-kilos x 3 reps @, 67.5-kilos x 1 rep @, 82.5-kilos x 1 rep @, 97.5-kilos x 1 rep @
L/H: 112.5-kilos x 4 x 1 reps
R/H: 122.5-kilos x 4 x 1 reps

[Mobster]

Wednesday
WD work - Orange spring
Brutal as always esp for the left arm. No injury twinges just hard, brutal work. Hence I held back from matching the right.
B/H: L1 (1/1) x 6 reps @, L4 x 3 reps @, L7 (3/3) x 1 rep @, L10 (4/4) x 1 rep @,
L/H: L15 (6/5) x 2 x 1 reps
R/H: L15 (6/5) x 3 x 1 reps

2HP
Upped as before: worked to +77-kilos (about 99 total) x 5 x 1 reps. The more done the better if felt.

[Mobster]

Thursday
Back LATE!! However, with good reason. I was sitting here at the desk last night when Mike dropped in to say two wheelchair athletes (play basketball) were interested in training and was I up for some coaching. So today found me running first one then the other through some adapted drills as well as my own chest n back routine. We did some speed wheelchair drills (1 slow round, 1 medium and one sprint), rope work, hammer/tire work, resistance band work (1 arm pull downs) and some benching. With all the movements I needed to learn what they could and could not do plus overcome issues of any instability. I'd done some research last night and saw that some use straps to hold them selves in place when doing bench work. It will be a work in progress for the next few sessions.

CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 10-kilos x 6 reps, 140-kilos x 4 x 4 reps

Lat Pulldowns
80-kilos x 8 reps, 120-kilos x 8 reps, 150-kilos x 7 reps

Low Rows
80-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 6 reps

[Mobster]

Friday
@ Whey Consortium Gym
V Gripper work - gold spring
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 (18) x 1, 1, 1, TnG (ugly set), 1 (with a wide set), VVN (was done)
R/H: L19 (21) x VVN, VVN, VVN*, N (* = worked on a single sweeping motion. No blip set then sweep)

[Mobster]

Saturday
WD work
Awful and painful. This may well be a case of less is more.

2HP
Worked to +80kilos (102 total) x 5 x 1 reps

[Mobster]

Monday
Vulcan Gripper - gold spring
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 (18) x 6 x 1 reps - wide set.
R/H: L21 (23) or 7/7 x N by accident. L19 (21) x VVN, VVN, VVN, VVN. Annoyingly close.

CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps (easy), 140-kilos x 4 x 5 reps (hard)

2" V-bar
52.5-kilos x 6 reps @, 72.5-kilos x 3 reps @, 87.5-kilos x 1 rep @
L/H: 115-kilos x 4 x 1 reps
R/H: 125-kilos x 4 x 1 reps

s/setting throughout as per

[Mobster]

Tuesday
@ Whey Consortium gym
WD
2HP
Both rubbish.

[Mobster]

Wednesday
@ Whey Consortium Gym
2HP
Went back to gym and while Neville did his thing I did some more pinch work. MUCH better this time. To +82-kilos (104kg total) x 6 x 1 reps

[Mobster]

Wednesday
Arms only

Dumbbell Curls
10-kilos+ x 12 reps, 20-kilos+ x 10 reps, 32-kilos+ x 8 reps

TPD
50-kilos x 12 reps, 70-kilos x 10 reps, 90-kilos x 8 reps

Was meant to be coaching the two wheelchair athletes. They arrived late. So 'see you next time guys'. I treat EVERYONE the same. For the amount I charge and for the time and effort I give I expect at least to see peoples asses arrive when I say. In all the time I've coached I've only had to send one guy home twice. Focuses the mind and they don't do it again.

[Mobster]

Thursday
@ Whey Consortium
A.M. Busy with rearranging of unit to make better use of the space.
V/Gripper
Usual warm ups.
L/H: 6/6 x TnG, N, N, N
R/H: 6/7 x VN, VN, N, VVN

P.M.
LPD
80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 10 reps. Could not find extra pin for additional weights so did more reps

L/Rows
80-kilos x 8 reps, 110-kilos x 8 reps, 135-kilos x 6 reps

[Mobster]

Friday
still rearranging gym

Saturday
@ Whey Consortium Gym

Legs with Neville
followed by coaching wheelchair guys

Leg press
to 684-kilos for reps. Could have done more reps but stomach playing up

Leg Extension
to 175-kilos for 8 reps

Leg Curl
to 45-kilos for reps

later with Loz
2HP
to 107-kilos held for time

[Mobster]

Sunday
Bad nights sleep yet... @ Gymnation

CG Bench Press
bar x 8+ reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 6, 6, 5, 4 reps

Assisted Dip machine pressdowns
to 140lbs x 12+ reps

Pumped

[Mobster]

Monday
Last grip workout before WSH leg 4
am
V/Gripper - gold spring
B/H: usual warm ups
L/H: 5/6 x 1 rep, 6/6 (18/20) x VVN, VVN, VVN, VVN
R/H: 6/7 (19/21) x 1, VVN, VVN, 1, TnG

PM
D/H/W/D
Not too heavy and to use left hand for max effort on Saturday. L8.

3-inch W/Roller
20-kilos b/w x 1 rep, 40-kilos b/w x 1 rep, 55-kilos b/w x 2 x 1 reps, 65-kilos x a/c/w

[Mobster]

Tuesday
Last session of any kind before WSH L4. Back @ Whey Consortium Gym

Lat Puldowns
80-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos (stack plus 10+kg d/bell) x 6 reps

Low Rows
80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos (pb) x 6+1+1 reps

Straight arm pulldowns
20kg+10kg d/bell x 2 x 12+ reps

[Mobster]

Monday
CG Bench only
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 100-kilos (hardish), 140-kilos x 4 x 5 reps. Held back for a day having been off colour.