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

[Mobster]

Sunday
V/Gripper
B/H: 1/1 x 8 reps TNS, 2/2 x 3 reps TNS, 3/3 x 1 rep. 4/4 x 1 rep, 5/5 x 1 rep
L/H: 5/6 x 3 x 1 reps, 6/6 x 1, 1, N, 1, N, 1 reps (target was 3-4 x 1 reps)
R/H: 6/6 x 3 x 1 reps, 6/7+doubled band x 1 rep. The band snapped so... 7/7 x N, VN, 6/6 (by accident) x 1 easy rep, 7/7 x F and N

[Mobster]

Monday
Penny Pinch
to
L/H: +11.25-kilos + 1 clip added x 1, F, 1 reps
R/H: +11.25-kilos + 3 clips added x 4 x 1 reps

2HP
worked to 4 x 1 reps with +80-kilos (102.7kg total)

[Mobster]

Tuesday
Shoulders n arms.
Used Mike's V tight (still XXL) elbow sleeves on all heavy press/tricep movements

Seated Press
to 87.5-kilos x 4 x 1 reps

s/s

Hammer Dumbbell Curls
to +35-kilos x 8 reps @

TPD
to 92.5-kilos x 6 reps + rep out with 50-kilos x 6 reps

[Mobster]

Wednesday
R/Thunder
Great workout
B/H: +60-kilos x 8 reps, +75-kilos x 3 reps, +90-kilos x 1 rep
L/H: +115-kilos x 2 x 1 (1st TnG) then +116.25-kilos x 3 x 1 reps
R/H: +120-kilos x 2 x 1 reps, +121.25-kilos x 1 rep, +122.5-kilos x 2 x 1 reps, +123.75-kilos x 1 rep

[Mobster]

Thursday
Another viewing tomorrow (10am). C'mon n sell!!

V/Gripper
B/H: usual warm ups
L/H: 5/6 x 1 rep, 6/6 x N, N, N, N reps
R/H: 6/6 x 1 rep, 7/7 x N, N, N, N, N reps
NB: I may see what I can do at 6/6 for reps

[Mobster]

Saturday
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 90-kilos x 3 reps, 122.5-kilos x 4 x 1 reps, 60-kilos/15 reps, 50-kilos/15 reps, 40-kilos/15 reps

[Mobster]

Sunday
Bunch from Cirencester, Nev, Seb and Jacek down.

Penny Pinch
Left hand on a bomb today
L/H: to +11.25-kilos (tried with clip added.... bombed) x 1, TnG, F, TnG, F etc
R/H: to +11.25-kilos and 3 clips x 5 x 1 reps, a fail then 2 x 1 reps

2HP
to +80-kilos x 8 x 1 reps

[Mobster]

Monday am
Glyn in - working hard on squats and leg curls
R/Thunder
B/H: Usual warm ups
L/H: +110-kilos x 1 rep, 116.25-kilos x 8 x 1 reps.
R/H: +116.25-kilos x 1 rep, 122.5-kilos x 8 x 1 reps

[Mobster]

Monday pm
Coached Jason

Tuesday
Return of Naz

Legs
Leg Press
174-kilos x 8 reps, 294-kilos x 8 reps (6), 414-kilos x 8 reps (6), 534-kilos x 8 reps (6), 634-kilos x 8 reps (4)

Leg Ext
95-kilos x 8 reps, 165-kilos x 8 reps

Leg Curl
25-kilos x 8 reps, 37.5-kilos x 9 and 6+1+1+1 reps

[Mobster]

Wednesday
Nice n warm today (mid 70's). Glyn in. Worked hard on the lift today with a view to an event next March. I wanted to see what my 1RM was.

Double over hand thick bar deadlift
bar x 8 reps, 70-kilos x 8 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 165-kilos x 3 reps, 167.5-kilos x 3 reps, 170-kilos x 1 rep, 175-kilos x 1 rep, 180-kilos x 1 rep, 182.5-kilos x 1 rep, 187.5-kilos x 1 rep*, 190-kilos x 1 rep(2).
* ugly rep. Hips could have been through more. (2) better rep and felt like a TnG 192.5-kilos might have been there but stopped.

[Mobster]

Thursday
Lower back, esp right hand side, stiff enough to make me be wary this am. Ahh heavy PB deadlifts. Also rewrote schedule to inc deadlifts. May need to recheck as I wanna be doing it weekly.

V/Gripper
Played around with doing the 20mm block challenge.
B/H: Usual
L/H: 6/6 x N, 5/6+B x 1, 1, TnG, TnG, VVN, 1 reps
R/H: 6/6 x 1 rep, 6/6 x 2 reps, 6/6 x 2+TnG, 2+TnG, 2, 2, 2, 2, 1 reps

[Mobster]

Saturday
Good session
R/Thunder
B/H: 60-kilos x 8 reps, 75-kilos x 3 reps,
L/H: 110-kilos x 1 rep, 117.5-kilos x 8 x 1 reps + 6 reps (last TnG)
R/H: 117.5-kilos x 1 rep, 123.75-kilos x 8 x 1 reps + 7 reps

[Mobster]

Sunday
Seated Press
bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 4 reps, 90-kilos x 1, 1, 2 reps

DB H Curls
Lots of faffing around setting up
10-kilos+ x 8 reps @, 20-kilos+ x 8 reps @, 37.5kg left and 40kg right x 6 ugly reps

TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 92.5-kilos x 4 reps. Ran out of steam and struggled with elbow supports (more tiring to put on than use). Felt 'off' after.

[Mobster]

Tuesday
Double over hand thick bar deadlift
bar x 8 reps, 70-kilos x 3 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 160-kilos x 1 rep, 185-kilos x 1, 2, 2, 1, 1 reps

[Mobster]

Wednesday
Glynn and Naz in
Bench Press
bar* x 20 reps, 60-kilos x 8 reps, 90-kilos x 3 reps, 125-kilos x F, 122.5-kilos x 5 x 1 reps, DS: 50-kilos/16, 40/16 and 30/16 * bar is the thicker and so slightly heavier one and I used the BP bench as opposed to rack