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

[Mobster]

Monday Seated press to 112.5-kilos x 6 reps hammer db curls to 55-kilos x 6 reps @ T/Pu/down to stack +2.5 stacker plates x 8 reps s/s through out with V/Gripper to L/H: 5/6 x 5 x 1 reps R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps

[Mobster]

Tuesday 2HP to 108.7 x 3 x 1 reps Horn to +80-kilos x 2-3 x 1 reps

[Mobster]

Monday P/Squat to 340-kilos x 4 reps L/Press t0 415-kilos x 8 harder than I expected reps L/Curls stack x 10, 12, 14 and 16 reps MDB x 1, 3, 3, 3 reps

[Mobster]

Thursday
Nada

Friday
With Shay
2HP
to 18.7-kilos x 4 x 1 reps

Adj T/Bar
Tried 120kg right after pinch... bad idea ha ha
w/up then
L/H: 130-kilos x 1 rep, 131.25-kilos x 3 x F. 130-kilos x F
R/H: 133.75-kilos x 3 x 1 reps

[Mobster]

Monday
Bwt back up a few pounds (19st 6lbs)

CG Bench
to 155-kilos x 3 x 1 reps

LPD (med space d handle)
to stack + 6p x 8 reps

V/Gripper
L/H: 5/6 x 5 x 1 reps, 6/6 x 2 x VN reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1/4 inch

[Mobster]

Tuesday

Trained with Carl Rogers

Adjustable thick bar

to

L/H: +132.5-kilos x F, +131.25-kilos x 3 x 1 reps

R/H: +133.75-kilos x 1 rep, +135-kilos x 3 x 1 reps



Cone lift

to +65-kilos x 3 timed sets

[Mobster]

Wednesday
P/Squat machine
to 350-kilos x 4 reps

L/Press
200-kilos x 8 reps, 420-kilos x 8 reps

L/Curl
stack x 10, 12 and 14 reps

MDB work
L/H: 3 x 1 reps with tilt (on block)
R/H: 1, 3, 4 reps

[Mobster]

Friday
Trained with Shay, Mark Jeanes and a buddy of theirs.

2HP
to 109.7-kilos x 3 x 1 reps

Adj T/Bar
to
L/H: +150-kilos x 3 x fail
R/H: +155-kilos x 4 x 1 reps

[Mobster]

Monday
Seated BB press in rack
to 120-kilos x 3 reps (PB)

s/s

Hammer db curls
to 55-kilos @ x 8 reps

Tricep Pushdowns
to stack + 5 plates x 12 reps

s/s thru-out

V/Gripper
slow start on heavy sets
L/H: 6/6 x 2 x N
R/H: 6/7 x 2 x 1 reps

Tuesday
David Horne 'Hornetop' cone lift
to
L/H: +80-kilos x 1 rep, +82.5-kilos x 1 rep, +80-kilos x 3 x 1 reps, +81.25-kilos x 1 rep
R/H: +80-kilos x 1 rep, +85-kilos x fail, +82.5-kilos x 1 rep, +80-kilos x 2 x 1 reps, +81.25-kilos x 1 rep

[Mobster]

Wednesday
DO Deadlift (normal bar) - with Gareth Felton
to 205-kilos x 1 rep

CG Bench - Daniel Ferret
to 160-kilos x 2 x 1 reps, then a couple of fast 2-3 rep sets with 140-kilos

[Mobster]

2HP
to 109.7-kilos x 3 of 5 attempts

Friday
Power squat machine
to 360-kilos x 4 reps

Leg Press
to 440-kilos x 8 reps

Leg Curl
stack x 12 reps, +3p x 10 reps, +5p x 8 reps

Adj T/Bar
to
L/H: 130-kilos x 3 x 1 reps
R/H: 135-kilos x 1 rep, 137.5-kilos x 1 rep, 140-kilos x 1 rep, 130-kilos x 2 x 3 reps

[Mobster]

Monday
Up early in spite of being off last week and this week. Busy(ish) weekend yet I'm awake before 5... So gym early

Seated Press in rack
to 120-kilos x F (changed to a more upright position), 100-kilos x 8 reps, back to usual seat position 120-kilos x 2 reps, 60-kilos x 20 reps

s/s

Hammer DB Curls
to 60-kilos x 6 r/p reps

T/Pu/Downs
stack + 6 stacker plates x 8 reps. I can't go heavier as having 6 plates on top means it hits the stops. So I'll go back to pressdowns next time. 12p x 8 reps p/downs

s/s thru out

V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps (first hard), 6/5 x VVN
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

[Mobster]

Wednesday
C/G/Bench
to 160-kilos x 3 x 1 reps, 60-kilos x 20 reps

s/s

LPD (D bar)
top stack + 6p x 8 reps

s/s

Low Cable Rows
13p x 8 reps, stack x 8 reps, 12p per hand (one at a time) x 8 reps, 16p per hand x 8 reps

[Mobster]

Thursday
2HP
took a while to get to working weight.
109.7-kilos x 4 of 7 x 1 reps (3 fails or half lifts)

Friday
Power squat machine
to 365-kilos x 4 reps

L/Press
to 450-kilos x 8 reps

Seated L/Curl
to stack +3 plates x 10 reps

Adj/T/B
to 130-kilos x 2 x 1 reps R/H (edge taken off my pinch last night?? so I dropped 120-kilos and repped it out x 2 sets (10 and 6) oof!

[Mobster]

Monday
Seated press
to 120-kilos x 3 reps and 60-kilos x 20 reps

Hammer db curls
to 60-kilos @ x 6 reps

Tricep pressdown
to 16p x 8 reps (sleeves on but feet lifting)

V/Gripper
left hand off
L/H: 5/6 x 2 of 6 attempts x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps