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

[Mobster]

Saturday
Penny Pinch
Hit n miss
B/H:
L/H: +8.75kg x 4 x 1 reps
R/H: +11.25kg x F, 1, 1, F

W/Roller
65kg x 4 x 1 reps c/w and 50kg x 4 x 1 reps a/c/w

Sunday
Chins
to +10kg x 5 reps hard.

LPD
to 152.5kg x 8 loose reps

L/Rows
to a miserable 150kg x 4 reps

T/B/D/O/D/L
to 167.5kg x 2 x 3 reps (hard)

Monday
R/Thunder
B/H: 60kg x 6 reps @, 75kg x 1 rep @, 90kg x 1 rep @, 100kg x 1 rep @
L/H: 100kg x 1 rep (so 2 total), 105kg x 1 rep, 107.5kg x 4 x 1 reps
R/H: as above, again as above then 110kg x 1 rep, 112.5kg x 4 x 1 reps

[Mobster]

Tuesday
A guy turned up at Loz's invitation to have some of the lads road test a replacement device for board pressing. It is, as they say, a work in progress. I believe it's this site: http://www.repboards.com/

V/Gripper
worked to:
L/H: 5/6 x 4 x 1 reps, then VVN, then 1 rep.
R/H: 6/6 x 6 x 1 reps

2HP
worked to +80kilos x 4 x 1 reps Still not where I want it to be.

[Mobster]

Wednesday
Viewing today (just been). Jason dropped by. Body part training due so worked on CGBP to a max to see what was what.

CG Bench Press
Bar x 15 reps, 40-kilos x 3 reps, 60-kilos x 21 rep, 80-kilos x 1 rep, 100-kilos x 1 rep, 120-kilos x 1 rep, 130-kilos x 1 rep*, 60-kilos x 2 x 15 reps

* some discomfort. Of note today is the heat here. Yesterday and perhaps why I did so well today it was as warm and Jacek and Nev went over 100-kilos on the RT handle. Amazing for both.

[Mobster]

Saturday
No training as some of my family were down and we went out to Bristol to start celebrating my birthday (actually today).

Sunday
Shoulders n arms
Seated BB press
First time in ages. No issues and went to a decent enough level
To 80-kilos x 4 reps

DB H Curls
to +30-kilos x 6, 8, 10 reps

TPD
to 90-kilos x 6 reps
Great training session followed by more of the same as yesterday with Nev. I am still feeling the effects this morning.

[Mobster]

Monday
Still feeling the effects of Sunday (comes with getting older).
RT work
Usual warm ups then
L/H: 108.75-kilos x 1, 1, TnG, 1 reps
R/H: 113.75-kilos x 4 x 1 reps

Tuesday
Early to bed and a half decent nights sleep.
V/Gripper
Usual warm ups then
L/H: 5/6+B x 1, 1, N, TnG, 1, 1, TnG, 1
R/H: 6/6+B x 3 x 1, 6/7 x 3 x 1, 7/7 x F, N

[Mobster]

Thursday
Penny Pinch
B/H: +5-kilos x 6 reps @, +7.5-kilos x 3 reps @
L/H: +10-kilos x VN, 1, F, 1,
R/H: +10-kilos x 4 x 1 reps

W/roller
C/W: 75-kilos x 4 x 1 reps. Noticed 2 small skin tears on the side of my left thumb.
A/C/W: 60-kilos x 1 rep. The 2 small tears as above became one larger one and so I stopped. Now taped with Zinc Oxide tape.

[Mobster]

Friday
Rest

Saturday
Back
Chins
x 8 reps, +5-kilos x 8 reps, +10-kilos x 6 hard reps

Low Rows
110-kilos x 8 reps, 150-kilos x 5 reps

LPD
110-kilos x 8 reps, 150-kilos (should have been more) x 6 reps

T/B/D/O/D/L
bar x 6 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 170-kilos x 3 and 2 reps (hard)

Sunday
R/Thunder
B/H: 60-kilos x 6 reps @, 75-kilos x 3 reps @, 90-kilos x 1 rep @
L/H: 108.75-kilos x 8 x 1 reps
R/H: 113.75-kilos x 8 x 1 reps

[Mobster]

Monday
Still dealing with some BS here... once done and dusted the road will be smoother (I hope).

V/Gripper
Interesting to note (or brag) that I am, at least with my right hand, matching the winning level (Paul Knight L19) of the most recent WSH competition. Not once but multiple times per session. Come on chaps if enter the fray I'll push ya
B/H: usual
L/H: 5/6+B (eqv to a little more than level 16) x 1, 1, F, 1, 1, 1, 1.
R/H: 6/7 (eqv to L19) x 5 x 1 reps, upped to 7/7 (L20) x N, N, N.

[Mobster]

Tuesday
Legs... man oh man. By the time I'd done leg press it seems I was done. Leg Ext and Leg Curls were H-A-R-D!

Leg Press
174-kilos x 20 reps, 294-kilos x 15 reps, 454-kilos (6) x 15 reps, 564-kilos x 15 hard reps

Leg Ext
70-kilos x 20 reps, 90-kilos x 15 d/d reps (even with Glynn pushing me), 145-kilos x 9 reps (arrgghh) dropped to 135-kilos x 3 reps?

Leg Curls
25-kilos x 20 reps (hard), 35-kilos x 12 reps... 25-kilos x 15 reps. Was all over the place and couldn't feel parts of my legs at this point.

[Mobster]

Wednesday
Penny Pinch
L/H: +10-kilos x 4 x 1 and 2 failed reps
R/H: +10-kilos x 7 x 1 reps

2HP
worked to 3 x 3 reps with 92.7-kilos

[Mobster]

Thursday pm
CG Bench Press
bar x 20 reps, 60-kilos x 10 reps, 90-kilos x 3 reps, 125-kilos x 4 x 1 reps (hard) then a drop set of 60-kilos x 10 - 50-kilos x 10 - 40-kilos x 10 and 30-kilos x 10

[Mobster]

Friday
Chilled as per

Saturday
Crowded in the gym. 17-18 down.
R/Thunder
B/H: usual
L/H: 110-kilos x 8 x 1 reps
R/H: 115-kilos x 8 x 1 reps

[Mobster]

Sunday
Went over with Nev and I picked up and lapped the new steel block (on loan from WSM competitor Darren Sadler). It's 113kg empty and had an additional 10-kilos added so 123kg total.

Loz had taped two 5kg discs to the 100-kilo Circus dumbbell and so I did pick ups with either hand and then a full deadlift right handed (a way to celebrate becoming a grand dad for the 2nd time today).

V/Grippers
Edge taken off by fooling around with above mentioned weights.

[Mobster]

Monday
Shoulders 'n' arms
Seated press
bar x 8 reps, 50-kilos x 8 reps, 82.5-kilos x F, 80-kilos x 4 reps, 82.5-kilos x 4 reps

s/s

DB H Curls
10+ kilos x 10 reps @, 20+ kilos x 10 reps @, 30+ kilos x 3 x 10 reps

s/s

TPD
50-kilos x 10 reps, 70-kilos x 8 reps, 90-kilos (hard) x 6 reps

[Mobster]

Monday
Shoulders 'n' arms
Seated press
bar x 8 reps, 50-kilos x 8 reps, 82.5-kilos x F, 80-kilos x 4 reps, 82.5-kilos x 4 reps

s/s

DB H Curls
10+ kilos x 10 reps @, 20+ kilos x 10 reps @, 30+ kilos x 3 x 10 reps

s/s

TPD
50-kilos x 10 reps, 70-kilos x 8 reps, 90-kilos (hard) x 6 reps