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

[Mobster]

Tuesday
Lots on today. Inc 2 visits (3 visitors) during session
V/Gripper
same as last time

2HP
4 timed efforts

Stub work
could have been better

[Mobster]

Wednesday
Midday workout
CG Bench Press
to 140-kilos x 3 x 1 reps. Apart from a wobbly lift off every time (??) all good. d/s 60-kilos x 20 reps

s/s

Iso P/Downs
to 75-kilos @ x 2 x 6 reps - 20-kilos @ x 20 reps

[Mobster]

Thursday
Good company (thanks for the treats inc little note book) followed by:

Lever axe work
added weight to my set up - equates to top weight for event
slightly lighter warm ups then axe plus 2-kilos and IM loops + clip to hold them on (about 6kg) x 3 working sets. Roughly same time each hand. Brutal

2HP - vol
NB: never warm up just straight in at working weight
80.2-kilos approx x 8 reps, 10 rp reps (v close together) and 13 d/d reps... hard as f**k

[Mobster]

Friday
So leg day...
P/Squat
to 325-kilos x 5 reps

L/Press
to 700-kilos x 12 reps

L/Curls
to stack + 6 stacker plates x 8 reps

L/Ext
to stack + 6 stacker plates x 10 reps

Bwt: 19st 4lbs on gym scales

[Mobster]

Sunday
Strongman training with Shay inc (lots of fun) Fingals Fingers.

Monday
Seated BB press in rack
to 107.5-kilos x 2 x 3 reps

s/s

Hammer DB Curls
bi's sore from yesterday so...
to 45-kilos x 8 reps @

Skull Crushers
to e-z bar + 50-kilos x 8 reps

TPD (H machine)
to 14p x 8 reps

DB RWC
to 15-kilos x 10 reps @

[Mobster]

Thursday
Pick axe leverage work
Damn this is B-R-U-T-A-L. Even with warming up with the axe I use the next two efforts went straight into 'ouch that hurts' territory

2HP - volume
better as I did more
3 x 10 reps - very r/p style.

[Mobster]

Monday
Seated Press
to 110-kilos x 2 and then 1 (too much too soon). Followed by d/set of 60-kilos x 15 reps

s/s

Hammer DB Curls
to 60-kilos x 6 loose reps - d/set 17.5-kilos x 15 reps

s/s

TPD
to 16p x 6 reps - d/set 10p x 15 reps

Out of it after (eat more for breakfast lol)

[Mobster]

Tuesday
V/gripper
to
L/H: 5/6 x 5 x 1 and 1 F
R/H: 6/6 x 6 x 1 reps

2HP - timed
to two efforts (could be better) with 100+

Stub work - timed
3 x efforts with last r/h v good (to front and not side)

[Mobster]

Wednesday
At the gym before it opened and then onwards to town on a mission. Knackered now though ha ha
Close grip bench press
to 142.5-kilos x 3 x 1 rep and 1 double (which was nice). DS 60-kilos x 20 reps feet up
s/s

Iso P/Downs
to 80-kilos x 3 x 6 reps per arm DS 40-kilos x 12 reps

[Mobster]

Thursday
Pfft. Grand day in all other ways training.... so-so.
Axe work
brutal 3 efforts per hand

2HP - max
to 100kg plus left thumb skin tear

[Mobster]

Sunday
Over Bargoed again - this time with Chris 'Mellon' Melling et al.
Yoke to 200+ - back spasm and an inability to get it to sit tight on my traps = ouch
Arm over arm to 200?? = biceps sore Monday
Fingals 100-kilos x a couple then sleeve added (200kg total) flipped 2 x 1 reps. Bugger from waist to chest but then easy.

Monday
Sore / stiff biceps, tops of thighs and lower back from yesterday hence...
Seated Press
to 107.5-kilos x 2 x 3 reps - d/s 60-kilos x 15 reps

s/s

Hammer DB Curls
5 sets to 50-kilos x 6 reps

s/s

TPD
to 16p + 1 x stacker plate x 5 ugly reps d/s 10p + stacker plate x 10 reps

[Mobster]

Tuesday
Awful nights sleep - aching shoulder and another issue. However, scored 95% on a literacy and numeracy test for a job offer at a chocolate factory so... I'd have aced it if I'd have slept better ha ha

Axe / lever work
never gets easy but added time - seriously hurts where it sits in my right hand.

2HP - volume
3 x 11 d/d reps with working weight. Last set best.

[Mobster]

Wednesday
back aching, shoulder less so... I'm getting old ha ha. Rack in use so...
Iso Bench
to 70-kilos x 6 reps - felt heavy, d/s 30-kilos @ x 15 reps

Pullover Machine
to stack x 3 x 8 reps

Stiff legged deads with dumbbell
from 10-kilos x 12 to 80-kilos x 12 reps
Loosen tight back, done fast from floor

[Mobster]

Thursday
Cocked up workouts FFS lol and then was over Merthyr and had a visitor... so a late shortish w/out

V/Gripper
to
L/H: 5/6 x 6 efforts - 1-2 ok
R/H: 6 x 6/6 x 1 reps

Stub work
V good first right hand effort

[Mobster]

Friday
Power Squat
to 327.5-kilos x 4 reps

Leg Press
to 400-kilos x 8 reps only

Adj T/Bar
1, 2 and 3 r/p singles with working weight