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

[Mobster]

Thursday - heavy day / max
V/Gripper + CoC/GHP
L/H: CoC 3 x N, 1, VVN, VVN, VVN, VN, VVN, VVN (8)
R/H: GHP 8 x 1, CoC 3 (easier than the GHP) x 1, CoC 3.5 x N, N, GHP8 x 4 x 1 reps

2HP
to + 75-kilos x 6 x 1 reps

[Mobster]

Friday
P/Squat mch
to 300-kilos x 6 reps

L/Press
to 700-kilos x 10 reps (wanted 12 but PS took the edge off)

Seated L/Curl
to stack x 3 x 12 reps

L/Ext
to stack x 3 x 12 reps

[Mobster]

Monday Iso Press to 62.5-kilos x 2 x 3 reps Hammer DB Curls to 50-kilos x 6 reps OH Tricep Ext to EZ Curl bar + 67.5 x 10 reps Rope Tricep Ext to 8p x 8 reps OH Rope Tricep Ext to 8p x 15 reps

[Mobster]

Tuesday - volume day
head up a** day today (doc appt tomorrow) + v hard getting going
V/Gripper
faffed about

2HP to +57.5-kilos x 3 x 5 reps

[Mobster]

Wednesday
Bad mood encouraged by soaking wet march to docs, wait, then gits at Job Centre being gits (ha ha). Helped mood for gym.
Iso Bench
to 61.25-kilos a side x 3 x 6 reps, 20-kilos a side x 20 pump reps

s/s

Iso P/Downs
to 80-kilos x 2 x 6 reps per arm

Pullover machine
stack x 12 reps

One arm db rows
to 90kilos r/h and 80-kilo left x 6 reps @

Cable row
stack x 8 reps

[Mobster]

Thursday - max
V/grippers
took an age to warm up
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 1, N, TnG, VVN, 1, 1 reps
R/H: 5/6 x 3 x 1 reps, 6/6 x 1 rep, 6/6+b x N, N, F, 1 (band snapped off ha ha)

2HP
to +77.5-kilos x 4 x 1 reps

[Mobster]

Friday
P/Squat
to 300-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Leg Curl
stack x 3 x 14 reps

s/s

Leg Ext
stack x 3 x 14 reps

[Mobster]

Monday
Iso Press
to 3 x 3 x 62.5-kilos a side (last set lift off / spot)

s/s

Hammer db curls
to 50-kilos x 8 reps @ loose, 17.5-kilos x 17 reps d/s

Over head tricep ext (seated)
to +70-kilos x 12 reps

OH rope t/ext
6p x 8 reps, 10p x 8 reps

TPD
6 p x 12 reps

[Mobster]

Tuesday
Hands felt good even though it's still cold in my home gym. Max day today instead of volume - the difference might be because my hands have been rested. Anyway...
V/Gripper
to
L/H: 6/6 x VN, 1/2", N
R/H: 6/7 x VVN, N,
NB: need better rubber bands to add to the 'ears' so as to add resistance. The ones I double up break at full stretch. Or more bands lol

2HP
to +77.5-kilos (as before) x 1, 2, 1, 2, 2 reps (8 total)

[Mobster]

Wednesday
Walked to docs, gym and asda in rain = soaked through.

Iso Bench
to 62.5-kilos a side x 3 x 6 reps

s/s

Iso P/downs
to 80-kilos a side x 3 x 6 reps

Iso Row
to 100-kilos x 6 reps

[Mobster]

Thursday
V/Gripper - slight vol day
to
L/H: 5/6 x VN, VVN, VVN, VVN, VVN, VN, 1, N
R/H: 6/6 x 8 x 1 reps

2HP
to +78-kilos x 1, 1, F, 1, 1 reps (4)

[Mobster]

Friday
Power Squat Machine
to 305-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Seated Leg Curl
stack x 14 reps, +plate x 12 reps, +2plates x 12 reps

Leg Extension
stack x 12 reps, +plate x 12 reps, +2plates x 12 reps

[Mobster]

Monday
Comp training as from tomorrow.
Seated BB press in rack (been a while)
to 100-kilos x 2 x 4 reps + 60-kilos x 12 reps

Hammer db curls
to 50-kilos @ x 2 x 6 reps

OHTE
to +70-kilos x 11 reps

TPD
7p x 12, 12p x 12 reps

[Mobster]

Tuesday
V/Gripper
While in comp mode I do not plan on going past this level of effort on grippers
to
L/H: 5/6 x TnG, VVN, VVN, VVN, VVN, 1, VVN, F reps
R/H: 6/6 x 1, 1, 1, VVN, 1, 1, 1, 1 reps

2HP
an even lift with the working weight I want of 100-kilos x holds for time
to 100.7kg x 3 x slow lifts (first quickest, last slowest)

Stub lifting.
A bugger to get the set up just so.
to 15.75kg approx x 3 efforts and as pinch

[Mobster]

Wednesday
Kept brief cos a) I wanted to do well on the comp lift and b) coached Shay through a strongman workout (going with Shay to a comp in Bridgend this weekend)

Iso Bench
to 65-kilos a side x 3 x 6 reps (Shay lift off on each one)

LPD
with double D bar
to stack + 1p x 3 x 8 reps

Adj T/Bar
set up + 110-kilos x 3 decent attempts right (last one + 10 secs) and less so left ha ha