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

[Joshua H]

Nice numbers you throwing around man! Wish I could sport some poundage like that! Maybe in a few years hey?

[Mobster]

Hopefully. In a few years I'll be slowing down and my numbers will seem like old news.

Wednesday am
Torsion Grippers
B/H: Usual warm ups etc
L/H: BBGM x 1 rep, BBE x VN, VVN, VN, VVN, VVN, VVN, VN
R/H: BBE X 1 rep, 350 X 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7 DUD x VVN, VVVN, VVN, TnG, VVN

Plate Wrist Curls
*I didn't read my note book properly so went for stuff I should have held off on and vice versa.
B/H: 5-kilos x 6 reps, 7.5-kilos x 3 reps, 10-kilos x 3 reps.
L/H: Pin+10+4x1.25 x 3 reps, 15-kilo plate x 2 reps*, back to Pin+10+4x1.25 x 3 reps
R/H: Pin+10+4x1.25 x 3 reps, plate x 3 reps, Pin+15+1.25 x 3 r/p reps*, 15-kilo plate+pin only x 3 reps

Formulator r/curls
2.75-kilos x 10 reps, 5.5-kilos x 8 reps, 8.25-kilos x 8 reps, 9.25-kilos x 5 hard reps. Stopped. The earlier confusion with the plate wrist curls etc wore my wrists out more than it needed to.

[Mobster]

Thursday
Was in a heavy ass weight frame of mind (cos it's soon gonna be time to compete and get real) so...
@ Gymnation
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, k/wraps on, 600-kilos (from pins) x 8 reps, 700-kilos x 8 reps*, 765-kilos (would have been a PB) x no move 'mas' ha ha
*I... err broke the machine. Specifically the back bad weld broke on my last proper set. ops:

Leg Curls
25-kilos x 8 reps, 40-kilos x 8 reps, 65-kilos x 6 (4/1/1) reps

Leg Extension
stack (120-kilos) x 12 reps - too damned easy

@ Whey Gym
Leg Extension
100-kilos x 8 reps, stack/140-kilos x 8 reps, plus 25-kilos (165kg/352lbs) x 2 x 8 reps

[Mobster]

Thursday pm
Old RT
Weights only
B/H: 60-kilos x 6 reps@, 90-kilos x 2 reps@, 120-kilos x 1 rep@, 135-kilos x 0 reps@, back to 120-kilos x 5 x 1 reps@, tried 130-kilos x miss left hand, x 1 right hand, 140-kilos x 0 right hand.

Thick (70mm) 2HP
usual Gymnation set up (2 15-kilo plates on 13.6-kilo 35-inch long solid round bar)
43.6-kilos x 6 reps, 73.6-kilos x 3 reps, 83.6-kilos x 1 rep, 93.6-kilos x 1 rep, 103.6-kilos x 0, backed down to 96.1-kilos x 5 x 1 reps.

I have to be careful now to to start going backwards having just checked previous numbers so no training tomorrow. I might try 2 on one off for a bit as I am well on target when fresh.

[Mobster]

Saturday
Vulcan Gripper
B/H: L1 x 6 reps@, L7 x 3 reps@
L/H: L10 x 1 rep, L12 x 1 rep, L13 x N, N, Vn, VN, VVN (better as I went on?? Bizarre)
R/H: L12 x 1 rep, L14 x 1 rep, L15 x 1 rep, L16 x 1, VVN, 1, 1, TnG reps

1HP
It takes me longer than I'd like to get my groove with this movement but I seem to get better as I go on.
B/H: 30-kilos (2 x Alex 15's) with pin through x 3 hard reps
L/H: +1.25-kilos x 1, 1, 1/2, 1, 1/2 (mix of just made and solid as a rock reps)
R/H: +5-kilos x 2 x 1 reps and a half rep. So dropped back and went again +1.25-kilos x 1 rep, +2.5-kilos x 1 rep, +3.75-kilos x 1 rep, +5-kilos x 1, 1, 1/2, 1 reps

Blob
L/H: 20-kilos x 2 reps, x 3 reps onto seat pos only, then 1 up/down, then strapped 1.25-kilos on and 1, neg only, 1, 1/2 rep
R/H: 20-kilos x 3 reps, 25-kilos onto seat x 3 positives only, then up and down, then with 1.25-kilos strapped on (pain in the ass to set up) x 1, neg only,1, 1, 1, 1/2 rep

Then later with Loz

2HP
plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 1 rep, plus 90-kilos x 3 attempts (1st one miss, second not locked out, 3rd all the way).

++Secret method - very sweet If this works the record WILL fall this year.

Bwt on our scales 284lbs. Mind you if it stopped last night I was eating it. Had to stock back up today on Sat night treats.

[Mobster]

Sunday
2" V-bar
B/H: Used short loading pin to warm up on so a very full range lift; 30-kilos x 2 rep@, 60-kilos x 1 rep@ then 90-kilos (big ass disc) x 1 rep @
L/H: 120-kilos x 0 reps (too much - but pls note weight does not inc 10.8-kilo v-bar), dropped to 110-kilos (or 120.8-kilos / 266.31lbs) 3 x 1 reps
R/H: 125-kilos x 1 rep (just) dropped back to 122.5-kilos (133.3-kilos / 293.87lbs) x 3 x 1 reps. All hard and all giving very slight twinge to outside of right wrist.

RT (OH)
I started at 90-kilos cos they hands were warm from V-Bar.
B/H: 90-kilos x 1 rep, 105-kilos x 1 rep,
L/H: 121.25-kilos x 1, 0, 1, 0, 1 reps (tgt for both was 3 singles)
R/H: 121.25-kilos x 1, 0, 1, 1 reps (less than usual cos of V-Bar and decided not to go heavy today)
Reps were hit and miss with some being 'locked in' and others hard work.

Thick Handled Dumbbells
Being well warmed up etc I just did two 'up and rack' runs.
1st run: R/H: Baby Inch, Inch and Millennium Dumbbell, L/H: Baby Inch, Inch
2nd run R/H: Millennium only (cos the other two were too damned easy), L/H: Baby Inch and Inch.

No more training today (cos it's chest and back and the other gyms shut ).

[Gerb]

Thursday
Was in a heavy ass weight frame of mind (cos it's soon gonna be time to compete and get real) so...
@ Gymnation
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, k/wraps on, 600-kilos (from pins) x 8 reps, 700-kilos x 8 reps*, 765-kilos (would have been a PB) x no move 'mas' ha ha
*I... err broke the machine. Specifically the back bad weld broke on my last proper set. ops:

nice work. I'll have to do the conversion but I am pretty sure 700 kilos is alot of freaking weight.

did the machine break while doing the set cause that could be very bad with that much weight?

[Mobster]

It's 1440lbs but I've done 760-kilos / 1672lbs for reps. Nah it was a fault it's had before. They have a single supporting strut with two small pieces of flat plate coming off to support the seat positioned in the middle of the back/upright. It really needs a full frame all the way round the seat like we have on our own leg press in my gym.

Monday am
Chest/back
Pec dec
16 x 8 reps, 35 x 8 reps, stack plus 5-kilos x 2 x 6 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 8 reps

Dips
couldn't be arsed with the assisted machine so:
bwt x 8 reps, plus 10-kilos x 8 reps (will add another set next time then weight)

Low row (at my gym)
70-kilos x 8 reps, 90-kilos x 8 reps, 112.5-kilos x 2 x 8 reps (up next time)

Bwt: 283lbs

Small twinge in neck and lower (right side) of back a little off putting and the workout was a tad harder than I expected it to be.

[Mobster]

Monday pm
Plate wrist curl
B/H: 5-kilos x 6 reps@, 7.5-kilos x 6 reps@, 10-kilos x 3 reps@
L/H: pin+10+5-kilos x 3 reps, pin+10+6.25-kilos x 3 reps, 15-kilo plate x 1 rep, pin+10+7.5-kilos x 0 reps, pin+10+6.25-kilos x 2 x 1 reps
R/H: pin+10+5-kilos x 3 reps, 15-kilo plate x 3 reps, pin+15-kilo plate x 2 x 1 reps, pin+10+7.5-kilos x 2 x 2 reps

IM 'Horn'
Never really tested myself on this before. It'll be part of the June Medley. Obviously held in the hard position (point upwards). I've no idea what the set up weighs so it's plates only:
B/H: +30-kilos x 4 reps@, +60-kilos x 2 reps@
L/H: +70-kilos x 1 rep, +72.5-kilos x 3 x 1 reps
R/H: +75-kilos x 1 rep, +80-kilos x 1 rep, +82.5-kilos x 3 x 1 reps
Pic of 'Horn' (or anvil horn simulator)



R/formulator
B/H: 2.75-kilos x 10 reps, 5.5-kilos x 8 reps, 8.25-kilos x 6 reps, 9.25-kilos x 6, 4, 3 reps

[Mobster]

I'm a jammy pudding. A pudding, but a jammy one. Read on as to why.

Tuesday
Torsion Grippers
B/H: usual stuff
L/H: CoC 3 x 3 x 1 reps, BBE x 1 rep, HG350 x TnG, 1, TnG, BBE x N, VVN (best set) VVN
R/H: BBE x 1 rep, HG350 x 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7 (dud) x TnG, TnG, TnG, 1, 1, VVN

One hand deadlift with hook grip
B/H: 60-kilos bar in front thumbless grip. I did 2 attempts per hand in between some the harder work on grippers, 100-kilos x 3 reps@ straddle thumbless grip,
L/H: 140-kilos thumb over x 1/2 rep then a solid single with hook grip, 160-kilos x 1 rep, 180-kilos x 1 rep
R/H: 140-kilos thumb over x 1 rep, 160-kilos x 1 rep, 180-kilos x 1 rep. All 180 and more reps done with small square of tissue at the spot on the thumb which tears. Hands very sore but intact.

Now here's where I am daft. I had put 3 20's each side of an olympic bar for 140-kilos. For the 160-kilos I added a 10-kilo plate to each side. So that's still 160-kilos. Adding another 10-kilo plate equals 180? Yes. So onwards. I had it in mind to do 1-2 singles per hand with the 187.5-kilos I did right handed last time. So I added a 5-kilo plate and a 2.5-kilo plate. I do a single right and a single left. I'm thinking 'my god that was hard work but you wanna win, you wanna be British Champ so do another'. I'm staggering around a little, a bit dizzy but pull myself together and do another right handed single. Then, with no idea as to why, I was looking at the end of the bar again and had a moment of clarity... hang on if 3 x 20 and 2 x 10 equals 160..180... then surely I should have added a 2.5 and a 1.25-kilo plate and NOT A 2.5 AND A 5!! Good lord I'd pulled 195-kilos by accident - with either hand!. Sheeettt boooyyyy.

Hence jammy pudding ha ha

[Mobster]

Wednesday
2HP
Seriously distracted today (work and visitors) so the session to took 2x as long as it should have and I started later than I wanted to etc etc. The numbers were all over the place. Yesterdays monster one hand might also have had an effect. I've a rest day tomorrow scheduled so bugger it

[Mobster]

Friday am
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps (felt heavy for some reason??), plus 40-kilos x 7 reps

EZ Curls
bar x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 47.5-kilos x 7 reps

TPD
Stack (100lbs - should be 105 but as per machine is knackered) x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 55-kilos x 5 reps, dropped back to stack (as above) x 7 reps pumped!

[Mobster]

Friday pm
The MM4 gripper arrived in the post yesterday (see www.mashmonster.com for what MM means etc etc) and I said 'if I am feeling it tomorrow I'll do it then'. It's done. I'm that confident my first attempt looks good enough (you're allowed 3) that I am only sending the first one. It's shown to three Gripboard members and they need to give it a 'white light' (from Powerlifting - a white is a yes and a red is no pass).

Torsion Grippers (not scheduled but what the hell)
B/H: Usual warm ups
L/H: Worked to the BBE. Usual 7 attempts, I think I managed 3 TnG reps
R/H: Worked to the MM4 and did 3 solid attempts. Had a go at Paul's hard BBSE and of 3 attempts I think I got one. The MM7 (dud) to VVN 2x and dropped back to the MM4 and did my best solid rep of the day. I then packed it away.

[Mobster]

Saturday am
The guys from www.titlebash.co.uk came to the Whey Gym today and I won one challenge and set another. Rich 'Gorilla' Gorvin had previously set a TB 'challenge' by pulling 8 reps on the Rolling Thunder with 75-kilos (about 165lbs). So I 'challenged' him and pulled 37 reps to his 8. I win by 29 and so now have the 'title' (win free t-shirt).

I then set another using 90-kilos or 198lbs by doing 21 reps beating my old PB of 20 reps.

Following that I did some blob work I ought to have done last night and the two exercises completely fried my hands for the 2 Hand Pinch work I was actually scheduled to do. Man oh man. Hours later my forearms were cramping up and the skin on both thumbs is mad sore.

[Mobster]

Saturday
Going off program, as it were, really put a knock on the later part of Saturday's workout (the plan had been 2HP* only) even though I set some titlebash.co.uk records. It also screwed Sunday's and to a lesser degree Mondays as well. Both left and right forearm have bone deep soreness. It wasn't helped by my missing a couple of movements from the Friday PM workout (pay attention!!).

The guys from www.titlebash.co.uk came down and I'd had my eye on the 75-kilos for reps on the Rolling Thunder challenge set by Rich Gorvin. I warmed up then loaded it up (was a little over) and in the 60-second time limit did 37 reps. Beating Rich by 29 reps (he managed 8). It was not so hard, or so I though baring in mind how sore they are now, on my forearms as my condition. I was proper huffing and puffing. When I got my breath back I then set one of my own and got a PB in the process: 21 reps with 90-kilos+ on the set up (old PB 20) and again in 60-seconds.

I then did some blob work and, as seems to be usual for me, because the camera came out got PB's right and left. The left I added weigh to and the right I worked to the 25-kilo (22.8) blob with 2.5-kilos added. I then showed off by blob lifting with my right hand the 20, 25 and then running over and pulling the baby Inch and Inch but failing the Millennium.

Later work two hand went to pot.

Sunday @ GN
Still sore from Saturday's session I tried some thick pinch but could only work to a single at 70mm with 98.6-kilos.

I used the GN set up for 2" V-bar and wasn't much better on that either (to about 260 or so).

Monday
Double over hand sumo-style deadlift
My lack of flexibility in the hip area combined with some disc issues in my back meant it was all about 'ass down' today. The aim is over the next 6-8 weeks or so get my thick bar d/o deadlift to 200-220-kilos. My best guess is that a winning amount in June will be around 500lbs. Grip strength is, as might be guessed, not really the issue. With that in mind:

bar x 8 reps, plus 40-kilos x 6 reps, plus 70-kilos x 4 reps, plus 80-kilos x 4 reps, plus 100-kilos x 4 reps, plus 120-kilos (140) x 3 x 1 reps (1st one I did not properly lock out), plus 140-kilos (160) x 1 rep, plus 160-kilos (180) x 2 missed reps (not quite ready just yet. I got them off the floor but then got real sloppy so stopped). Back to plus 140-kilos x 5 x 1 rep - form!!!!

Hip stretches x various.