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

[Mobster]

Friday
Double over hand dead lift thick bar
to 210-kilos x 3 x 1 reps interrupted by call which took me outside in cold so made sure to limber before next effort.

CG Bench Press
to 140-kilos x 4 x 1 reps (zero problems - I do so love singles) d/s 100-kilos x 8 reps, 60-kilos x 20 reps in dribs and drabs

V-bar handled lat pulldowns
to stack x 10 reps + d/s 1/2 stack x 8 reps.

[Mobster]

Saturday
Vulcan Gripper
to
L/H: to 6/6 x attempts
R/H: to 6/7 x 4 x 1 reps

2HP
to 112.2-kilos x 2 of 3 x 1 reps (videoed)

Videoed session by Dawn.

MDB x1-2 singles

[Mobster]

Monday
Sunday off (stayed Saturday night in Cardiff, enjoyed a BLINDING hot bath, the fire works then a shower next day before a roast beef lunch - yum).

V/Gripper
to 5/6 x 4 x 1 reps
R/H: to 6/7 x 4 of 5/6 x 1 reps

2HP
to 110.2-kilos x 4 x 1 reps

[Mobster]

Tuesday
Grr Bloody family - can't live with 'em, can't kick them up the arse hard enough. If you ring me and tell me what I am thinking then apparently there's no need to keep talking on my part. So...
Appt from building control later. Fingers crossed nowt (or very little needs doing). NB: jarred my back missing a step last night hence workout

Power squat
First set ok but 200kg second set and my right lower back said 'no mas, no' so I didn't.

Leg Press
Boobed here. Loaded 5 x 25kg plates and added it up as though they were 20's. So instead of the noted weight of 250kg etc etc I thought I did 200kg etc etc until I was unloading. So worked to 650 (600??) x 8 reps with wraps on.

Leg Ext
to 13p x 1 leg at a time x 8 rest pause reps

Leg Curls
to stack x 8 hard reps

[Mobster]

Wednesday
930am appt and marched back at 100 miles n hour. Then off to Carl Coffey's for a workout at his.
Grippers
Various brands and strengths
B/H: GHP 6 and 7 x 1 rep @
L/H: GHP 8 x N, VN and N
R/H: GHP 8 x 1, Atom Gripz 3 band smooth x 1 easy rep, 4 bands narrow x x 1 rep, 4 band x VN, dropped o HG350 x 1 and VVN

The other Horne pinch set up
to about 101.8-kilos (eqv to 111.8 on Euro I am told) x 1 rep

[Mobster]

Thursday
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.

DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps

s/s

Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.

DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)

Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.

[Mobster]

Friday
Motto for pinch was 'chalk up, walk up, pick up' and thus it was done.

V/Gripper
L/H: 5/6 x 1 rep and then a VVN (poor set), 6/6 x F, F, VVN, F reps
* need to try 6/5 rather than 6/6
R/H:6/6 x 2 x 1 reps, 6/7 x 1, 1, 1, TNG

2HP
to +88-kilos (110.7kg total) x 3 x 1 reps

[Mobster]

Saturday
Rest/Entertaining

Sunday
CG Bench Press
to 142.5-kilos (approx) x 4 x 1 reps, then drop set of 100-kilos x 6 reps, 67-kilos (still using 27kg bar**) x 10 reps

D/O/T/B/D/L
to 210-kilos x 1 rep. Ran out of steam

Monday
Tired and a little behind when I started
V/gripper + some TSG gripper work
L/H: changed, as noted, to 6/5 x 1, 1, 1 (very poor set still closed), VVN, 1 reps
R/H: to BBSE x 3 x 1 reps no problem (need to sort out 'kin duty on IM 3 and 32.5 held at customs grrr) then 2 attempts at a CoC 4

2HP
to 110.7kg x 4 x 1 rep. More if I had wanted it

** need to recheck weight)

[Mobster]

Tuesday
off to docs to register and then gym
Shoulder press seated as per
too 100-kilos x 3 reps, then 4 reps (aim for 3x3 next time)

HDB Curls
to 40-kilos @ x 8 reps d/s with 15-kilos x 10 reps

TPD
to 15-kilos x 8 very hard reps d/s with 8p x 10 reps

Inch for fun (photos on Facebook)

[Mobster]

Wednesday
Late start due to chatting with a certain female online (gotta love Skype)
Vulcan Gripper
to
L/H: 6/5 x 5 x 1 reps
R/H: 7/6 x 4 x 1 reps

2HP
to 111.2kg (up .5kg from the last session) x 1, 1*, F, 1 (* ugly as hell)

In spite of legging it up to the kitchen and putting food on and then legging it down again the session went well.

[Mobster]

Thursday
Collected (having paid customs duty... grrr) my Ironmind 3 and a 3.5 gripper from the local post office. I took them to the gym, opened the box and then the grippers and closed them. I later did the same with no chalk on the 3 and even a couple of credit card sets.
Power Squat machine
to 250-kilos x 8 reps

Leg Press
to 660-kilos x 8 reps

Leg Curl
to stack x 12 r/p reps

s/s

Leg Ext
to 13.5p @ leg x 8 hard r/p reps

[Mobster]

Saturday
Prelude: Many, many months ago, having sold my Gloucester home, I decided to treat myself to one of thew GHP grippers from Wade Gillingham's Superstore. I contacted Wade to ask what might be good and he, rather than let me buy one, send me one to allow me to complete the GHP challenge. Well, being between homes and without a camera etc, it sat in the box it had arrived in - sealed and unopened - for months. Having finally settled in my new home here in South Wales and with the new love of my life camera's on hand (Dawn) I decided this Saturday was a good a time as any.

TSG gripper work
warmed up with Vulcan 1/1 x 8 reps, 3/3 x 3 reps, swapped to a CoC 3 x 1 rep and a CoC 3.5 x 1 rep. All set as per.

I started with the RH and followed the terms and conditions (so box opened on camera, gripper stays in view and the enclosed block is used). It was a GHP 8 and I did 2 reps on camera. For some reason my pc would not recognize Dawn's memory card so I am waiting on her to send me a file to forward to Wade. Following the attempt I also did a few set attempts with myt left hand (VVN) and several more wide closes, no block used, in my office while we faffed around with the memory card etc If my attempt is recognized I will be alongside Juha and Andrew D in the top 3-4 spot (so probably No 5). I'm fairly confident I can equal Nathan H at No 1 with the GHP 9 for 1 rep. http://www.gillinghamhp.com/gc.aspx

2HP
to 111.2-kilos x 4 x 1 mostly solid reps (second moved a tiny bit)

[Mobster]

Monday
To amuse myself I did a few closes of the GHP8 between sets of both bench and deadlifts.

CG Bench Press
to 142-kilos (bar is 27kg) x 6 x 1 reps

D/O/T/B/D/L
to 190-kilos x 1,1,1,1 and then 2 r/p reps cos time was getting on.

[Mobster]

Tuesday
Got a confirmation that my GHP 8 attempt (2 reps) was passed. So I am in the No 3 spot.

Vulcan and TSG gripper work
to
L/H: GHP8 x N, VN, VVN, VVN VVN reps
R/H: CoC 3.5 x 2 x 1 reps, BBSE x 2 x 1 reps, CoC 4 x 1/4-inch and a N attempt.

2HP
to 112.7-kilos x 3 x 1 reps

[Mobster]

Thursday
V/ Gripper + TSG
to
L/H: GHP8 x VVN, N, VVN, TnG reps
R/H: 6/6 x 2 x 1 reps, 7/7 x N, 1, 1, TnG,

2HP
to 112.7kg x 2 x 1 reps and 2 failed reps

Friday
Rest / company

Saturday
Safety Squat bar
piss poor effort. My lower back did NOT like this at all.
Bar x 8 reps, +40-kilos x 8 and 6 reps

Leg Press
to 660-kilos x 11 reps

Leg Curls
1/2 stack x 15 reps, stack x 15 reps, 10 reps

s/s

Leg Ext
1/2 stack x 15 reps, stack x 15 d/d reps, no reps worth a mention one leg at a time

Inch catch work

Sunday
Felt off by 5% all day for one reason or another
V/Gripper
L/H: 6/5 x VVN, N, VVN, N, VN, N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 2 x N reps

2HP
to 107.7-kilos x 2 x 1 reps, 1 just there rep and then skin tore on my left thumb