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

[Mobster]

Tuesday
A little off today. Coached Nathan in the am - legs!
T/Grippers
worked to
L/H: CoC 3 x 3 x 1 reps, HG350 (n) x 1*, TnG*, VVN, VVN, VVN, N * was not 100% sure if handles touched.
R/H: CoC3 x 1 rep, HG350 (n) x 5 x 1 reps, HG350 (o) x 5 x 1 reps, BBSE x VVN, CoC 3.5 x 3 x 1 reps. Stopped early.

[Mobster]

Wednesday
Coached Naz am, trained legs pm. Head in a strange place (bunch of big decisions coming up so distracted)
Legs
Leg Press
worked to 675-kilo using usual format x 8 reps. Hard work getting there though (see above).

Leg Ext
70-kilos x 8 reps, 120-kilos x 8 reps, 100-kilo negs x 16/8 reps

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 7 reps

[Mobster]

Thursday
Coached Seb and Jacek
2HP
worked to 109-kilos x F then 4 x 1 reps.

[Mobster]

Saturday
One hand deadlifts
worked to 2 x 1 reps with 180kilos either hand.

Sunday
Seated Press Machine
I'd intended using free weights but both racks were in use. As it was I struggled.
1/2 stack x 8 reps, stack x 8 reps (hard work), +40-kilos x 6 reps, +80-kilos x 6 reps, +100-kilos x 3 reps

DB H Curls
12.5-kilos x 12 reps @, 20-kilos x 10 reps @, 35-kilos x 10 reps @

TPD on assisted dip machine
3 x 10 x 160lbs
F+R 1 arm tricep work
4p on Nytram machine x 6-8 reps both ways.
NB: today (Mon) right tricep v sore and left a little.

Monday
T/Grippers
L/H: HG350 (n) x TnG, VVN, VVN, VVN, VVN, HG350 (o) x VN, dropped to CoC 3 x 4 x 1 reps

[Mobster]

Tuesday
RT (OH)
A little harder this week so will stay with these weights for another week before adding some more. Still progress though.
B/H: Usual warm ups
L/H: set up plus 121.25-kilos (scaled at 126.5-kilos/278.88lbs total after) x 5 x 1 reps. Couple a little tough (not quite locked in as tight as I'd like)
R/H: set up plus 128.75-kilos (scaled at 134-kilos / 295.41lbs total after) x 5 x 1 reps (last two tough).

[Mobster]

Wednesday
Coached Naz and Jacek. No sign, thus far, of Greg A.
Back / Heavy sets on first two movements v sloppy

LPD
70-kilos x 10 reps, 110-kilos x 8 reps, swapped to v-handle and did crappy reps so switched back to usual handle and did 150-kilos x 8 ugly reps

Low Rows
80-kilos x 8 reps, 105-kilos x 8 reps, piss poor with 140-kilos much better when I wore a belt 140-kilos x 6 reps

Straight arm pushdowns
40-kilos x 15 reps

[Mobster]

Wednesday
Nev hit a PB 110-kilo x 2 thick bar Bench and Seb worked to 320-kilos sled dragging. Nice

2HP
to 109-kilos x 6 (of) 7 attempts

[Mobster]

Monday
V poor start due to stupid o'clock arrival home. So restarted in the pm
am

pm
T/Grippers
L/H: to CoC 3 x 5 x 2 reps +1, 1, TNG, 1 reps
R/H: to HG350n x 6 x 1 reps, HG350o x 5 x 1 reps, CoC 3.5 x 3 x 1 reps

RT
NH
L/H: 60 x 6 reps, 80 x 3 reps
R/H: 60 x 6 reps, 80 x 3 reps, 95 x F, 1 rep. 90 x 12 reps

Tuesday
Legs
Leg Press
to 684-kilos x 6 reps usual style

Leg Ext
to 170-kilos x 6 reps

Leg Curl
to 45-kilos x 8 and 7 reps

2HP
to 109-kilos x 3 x 1 reps (tried a 4th but was done)

Wednesday
Seated BB Press
to 82.5-kilos x 2 x 3 reps

Hammer DB Curls
to 35+ kilos x 2 x 8 reps loose

TPD
to 85-kilos x 8 reps

[Mobster]

Thursday
Coached. No training

Friday
Coached Naz and then went to London straight after. Ballsed first train but still ok. No training.

Saturday
@ Excel. Did 4 performances. Usual faffing around with transport as DLR was being worked on.

Sunday
@ Excel. Did 3 performances. Absolutely knackered by last one. The two most popular bits of kit was our version of the penny pinch (few managed 5-kilos loaded and only 2 managed 10kg all weekend) and the eBay brought educational grip tester.

Monday
Rest and recovery

Tuesday
As above

Wednesday
T/Grippers
to:
L/H: CoC 3 x 6 x 2 reps
R/H: HG350(N) x 6 x 1 reps, HG350(O) x 5 x 1 reps, CoC 3.5 x 3 x 1 reps, VVN, 1 rep

Thursday
Back sore so a few mins spent stretching etc
RT
Set up plus weight
NH
B/H: 60-kilos x 6 reps @, 80-kilos x 3 reps @,
L/H: 90-kilos x 1 rep
R/H: 100-kilos x 1 rep, 110-kilos x F

OH
L/H: 100-kilos x 1 rep, 110-kilos x 1 rep, 120-kilos x 1 rep, 122.5-kilos x 3 x 1 reps
R/H: 110-kilos x 1 rep, 120-kilos x 1 rep, 132.5-kilos x 3 x 1 reps

100-kilo 'Loz bell' (2-inch thick handle 'circus dumbbell' style bell)
B/H: 1 rep @ (indoors) then x 3 reps x 2 sets outside in sun. Easy.

[Mobster]

Friday
Back
LPD
to 140-kilos x 8 reps. Not as good as I have done or would like. Need to bring this back up.

Chins
3+1+1 at 120+kg bwt

Low Cable Rows
worked to 130-kilos x 8 reps

Saturday
Due to work 2HP was distracted by coaching and Griptopz brought down by Nick McKinless. On one item, 'rim lift' I asked what was the best he#'d heard of anyone doing and was told '107-kilos' (by Loz Shahlaei and David Horne) so worked to a videoed 107.5-kilos. I felt I had 1-2 kilos spare. Pinch after that was a bomb hence Monday.

Sunday
Rest

Monday
2HP
worked to +87-kilos (109+) x 5 x 1 reps

[Mobster]

Tuesday
AM: No Coaching (Nathan's GD passed away)
T/Grippers
Usual warm ups then
L/H: to CoC 3 x 7 x 2 reps
R/H: HG350 (N) x 6 x 1 reps, HG350 (O) x 6 x 1 reps, CoC 3.5 x 5 x 1 reps

[Mobster]

Friday
Coached Naz

PM:
Felt very off. Lackluster etc. Still...way better session than the last one.

RT
NH
B/H: +60-kilos x 6 reps @, +80-kilos x 3 reps @,
L/H: +87.5-kilos x 5 x 1 and 1 x 2 reps
R/H: +100-kilos x 5 x 1 and 1 x 2 reps
OH
L/H: +123.75-kilos x F, +120-kilos x 4 x 1 reps
R/H: +133.75-kilos x 4 x 1 reps

[Mobster]

Saturday
2HP.
I may need to sort out a new nut buster style collar. Worked to 109 x 5 x 1 reps. Wanted more but it wasn't there. Skin sore too.

Sunday
@GN.
V/Bench to 85-kilos a side but r/shoulder far too sore to do more. I spent the rest of the session doing rotator cuff work.

Monday
I took a call from a mate who lives down Essex way and I may be asked to be involved in this - http://www.gunslinga.co.uk/articles/valhalla_festival. It's in July.
As with Excel (5000+ over the 2 days) and Bodypower (20,000+ over 2 days) it's a lot of people (10,000 expected) with good media and local community interaction. If I am, as before, I'm hoping for expenses, more of my name out there and a chance to spread the 'grip word'.

am: coach Naz and Jacek
T/Grippers
L/H: to CoC 3 x 8 x 2 reps
R/H: HG350 (n) x 7 x 1 reps, HG350 (o) x 4 x 1 and 2 reps (easy), then CoC 3.5 x an easy rep. Tried my hardish 4 and got it to 3/4-inch (felt like a brick), dropped to BBSe 2 x 1 reps. Done

[Mobster]

Monday
pm
Seb, Steve+Craig, Chris. Also Leo from Cardiff for some event tips (same comp, diff class, as Seb).

Tuesday
am
Coached Jacek
RT work
NH
B/H: +60-kilos x 6 reps, +80-kilos x 3 reps,
L/H: +90-kilos x 2, then 4 x 1 reps
R/H: +101.25-kilos x F, +90-kilos x 1 rep, +100-kilos x 1 rep, +101.25-kilos x TnG, 1, 1 rep
OH
L/H: +120-kilos x 3 x 1 reps then fail - hit and a wall, stopped.
R/H: +133.75-kilos x 3 x 1 reps, as above. That was it.

pm
Seb (getting form back after back issue), Steve + Craig

Wednesday
Feeling very off today. Completely lacking in verve. So no workouts for me. I am, however, coaching Leo from Cardiff at 4.30pm and may, finally, be getting Dunc over to service the boiler (hoo ray). Ant or Nev working out??

[Mobster]

Thursday
Started out with the same lethargy as before. Come time to hit the gym and I was a little better but on arriving and warming up I was as close to puking as I have ever been in the gym. Yet... a very good session ensued. My shoulder still holds me back on pressing but I did ok, curls were great and press-downs very close to being one of the better sessions I have had. Nev did shoulders and arms a few sets behind me. Blitzed his delts too.

Seated Press BB
Bar x 8+ (nearly puked), 50-kilos x 8 reps, 80-kilos x 6 reps, 90-kilos x 3 reps, 50-kilos x 8 reps (pump)

DB H Curls
10+ kilos x 8 reps @, 20+ kilos x 8 reps, 30+ kilos x 8 reps, 40+ kilos x 8 loose reps (1 arm at a time, holding a lighter bell in the other hand for balance). Scaled last bell at 43.8kg/96.5lbs

TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 85-kilos x 8 reps, 90-kilos x 6 reps

Also coached Seb, Steve+Craig, Jacek and Chris