Mobsters training diary

[Mobster]

Wednesday
Rest day tomorrow
1 Hand Pinch
As per this is a strange one. I can faff around for a few minutes and then be rock solid for the next few.
B/H: the usual 2 x 15-kilo plates set up on a loading pin x both hands (2HP) x 6 reps, then negs only (one hand at a time) x 3 reps (2 hands up, one hand down), then 1 hand pinch x 2 x 1 reps
L/H: +1.25-kilos (weight on hands is about 32.5-kilos) x 1, 1, 1, 0 reps - all to one block height (see note), plus 2.5-kilos x 2 negs only
R/H: +1.25-kilos x 2 x 1 reps, plus 2.5-kilos x 1 rep, plus 3.75-kilos x 1 rep, plus 5-kilos x 1, 1, 1, 0 reps

Blobs
B/H: 20-kilo blob x a few to two block height (up with one hand, down with the other) by way of warming up.
L/H: 20-kilo blob x 3 x 1 reps (2 block height), +1.25-kilos (usual pain in the ass strapping it on) x 2 x 1 reps, tried +2.5-kilos x 0.
R/H: 25-kilo blob x 3 x 1 reps (2 block height), +2.5-kilos x 1, 1/2 rep, 1 rep (dropped down to one block height), +3.75-kilos x 2 negs only (hand was done).
B/H: dropped back to 20-kilo blob and lifted to exhaustion (wasn't a lot of reps).
'block' is about 10-12 inches tall so 2 is about 20-24 inches or so.

Session was, at best, ok. I feel like I can do a little more.

[Mobster]

Slaps head. I have this fantastic training plan written down which took hours to write out... so I NEED TO READ IT PROPERLY!! I was down to do one thing in week 1... but it's week 2!! That said, for some strange reason, I still had a good session.

Friday
Seated Mch Press
1/2 stack x 8 reps, stack (hard as per) x 8 reps, plus 45-kilos x 6 reps, then remembered to put a 10-kilo plate under the lever arm so I was pushing from paralell (I'm too tall for the machine), plus 60-kilos x 6 reps, plus 75-kilos x 6 reps.

EZ Curls
bar x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 50-kilos x 6-7 reps

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, plus 60-kilos (PB I think) x 6 reps

s/s with

High pulley cable curls - one arm at a time
25lbs x 8 reps, x 8 reps, x 12 reps, x 15 reps (now it started to burn nice)

[Mobster]

Friday (lunchtime)
In an attempt to bring me partly back on schedule
Torsion Grippers
B/H: usual warm ups
L/H: BBGM x 1 rep, CoC 3 x 1 rep, BBE x 1 solid rep, VVN, 1, 1, VVN, VVN, VVN, VVN, VVN
R/H: To MM7(dud) x 1 solid rep, VVN, TnG, TnG, VVN (poor set so not that bad), VVVN, VVN

IM 'Horn'
Weights only
B/H: 15-kilos x 1 rep @, 45-kilos x 1 rep @, 60-kilos x 1 rep @,
L/H: 73.75-kilos x 3 x 1 reps, 75-kilos x 1 rep, 76.25-kilos x 0 reps, 75-kilos x 1 and a 1/2 rep
R/H: 83.75-kilos x 3 x 1 reps, 85-kilos x 1 rep, 86.25-kilos x 1 rep, 87.5-kilos x 1/2 rep, back to 86.25-kilos x 1 rep

[Mobster]

Friday pm
trained again... I probably should have given it a miss. I was soooo close to falling on my arse at one point. Proper staggering around dizzy as hell. This, as before when it happened, is a combo of 3x in one day (not clever), being bent over to huff n puff and all the usual stuff. The thumbs were fried as well.

I'll be chilling for 2 days and then getting back on schedule.
2HP*
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 85-kilos x 0 reps. This was the same as the other day. First session I struggled... 2nd session no probs. First session off schedule, 2nd session back on. I dropped some weight and went: plus 81-kilos x 1 rep, plus 82-kilos x 1 rep, plus 83-kilos x 1 rep. I also adjusted my thumb position due to skin issues as per the other day and was getting the numbers. Another attempt at plus 85-kilos (missed) and then onto the special set up. Plus 85-kilos x 1 rep, plus 90-kilos x 1 rep, plus 98-kilos x 0 reps. Time to call it a day and feed!!

[Mobster]

Saturday
Didn't sleep well (combo of training and next door pulling a bird me thinks), felt a little out of sorts this morning... but once again this didn't stop me.
Chest n' back
Pec Dec
16 x 8 reps, 35 x 8 reps, stack plus 5-kilos x 2 x 8 reps

Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 27.5-kilos x 8 reps

Dips
bwt x 8 reps, plus 15-kilos x 8 reps

back to my gym and

Low Row
60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 8 reps, 115-kilos x 7+1 rep

O/Handle R/Thunder work
Lots of drying of hands, searching for the sweet spot, etc
B/H: 90-kilos x 1 rep @, 110-kilos x 1 rep @,
L/H: 120-kilos x 1 reps, 125-kilos x 1 rep, 130-kilos x 1 rep, 135-kilos x 0, 1 rep, 140-kilos x 0 reps
R/H: 120-kilos x 0, 1 rep, 125-kilos x 1 rep, 130-kilos x 1 rep, 135-kilos x 1 rep, 140-kilos x 0, 1 rep, 142.5-kilos x 0 reps

[Mobster]

Monday
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L12 x 1 rep, L13 x VVN (PS), VN, N, L12 x 1 rep, L12+b* x VVN, 1, 1,
R/H: L12 x 1 rep, L15 x 1 rep, L16 x 1, 1, 1, 1, +b* x 1, VVN, 1 rep
b = rubber band

Plate wrist curl
B/H: 5-kilos @ x 6 reps, 7.5-kilos @ x 3 reps, 10-kilos @ x 3 reps
L/H: 10+pin x 3 reps, 10+6.25+pin x 3 rep, 15 plate x 3 reps, x 2 rep, x 3 reps
R/H: 10+5+pin x 0 reps - wrist was hurting for some strange reason, x 3 reps, 15 plate x 3 reps, 15+1.25+pin x 3 x 1 reps

R/G Formulator work (super setted with above heavy sets)
I tried it a different way. Indeed I've been using this by holding onto the rubber/foam block and not the metal plate as it's meant to be used. D'uh. So no great surprise when I did a PB.
equ x 8 reps, plus 2.75-kilos x 8 reps, plus 5.5-kilos x 8 reps, plus 8.25-kilos x 8 reps, plus 9.25-kilos x 8 reps, plus 10-kilos x 6 reps

[Mobster]

Wednesday am
Did some video work on my camera for the docu.
At Gymnation
Leg press
0-kilos @ x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps, 725-kilos x 8 reps, 765-kilos (PB I think) x 8 reps.

At Whey Gym
Leg Ext
80-kilos x 8 reps, 120-kilos x 8 reps, 140-kilos x 8 reps, stack plus 50-kilos (190) x 8 reps

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 55-kilos x 1 - was done.

One hand Pinch
PB's all round as max weight is about 37+ kilos.
B/H: 2 10-kilo plates x 3 reps @ onto one block, 2 15-kilo plates x 3 reps @ onto one block, +pin+2.5-kilo x 2 reps @, +3.75-kilos+pin x 1 rep @ as before, +5-kilos+pin x 1 rep @,
L/H: +6.25-kilos+pin x 0 reps, 2x negs
R/H: +6.25-kilos+pin x 2 x 1 reps

Blobs - onto 2 blocks
B/H: 20-kilo blob x 2-3 reps @,
L/H: 25-kilo blob x almost up only, 2 x 1 full deadlift (PB)
R/H: 25-kilos x 1 rep, plus 3.75-kilos x 0 reps, 2 x 1 full deadlifts

Shagged out. Done.

[Mobster]

Thursday
The schedule says... so I follow. But training 2HP cos of the schedule was not a good idea. I'd caught up Monday, trained 1 hand pinch yesterday so doing it again today... not clever. My hands are still torn up and sore. The camera being out for the docu did, it seems, help again for the other two lifts.

2HP @ 44mm
Topped out at 101.6-kilos for 1 rep

IM Horn
Like VB the numbers are plates only. Set up weighs 5.80-kilos (Horn, carabina and loading pin).
B/H: warmed up with 40 and 60-kilos x 3 reps @, 75-kilos x 1 rep, 80-kilos x 1 rep
L/H: 85-kilos x 1 rep, 87.5-kilos x 0 reps, back to 85-kilos x 0 reps, 82.5-kilos x 0 and then kept going down to 75-kilos. I was laughing because it was like there was a wall and I'd hit it with my left hand. My right... another story.
R/H: 87.5-kilos x 1 rep, 90-kilos x 1 rep, 92.5-kilos x 1 rep (98.3-kilos/216.7lbs PB) , 93.75-kilos x 0 reps.

2" V-Bar
I never calculate what the total weight is to afterwards. The bar scales at 10.7-kilos (not 25lbs then) So weight is plate weight only unless stated otherwise (see brackets).
B/H: 90-kilo x 1 rep @ (no point starting with less due to Horn work), 110-kilos x 1 rep @,
L/H: stopped at the 110-kilos point (should have maybe tried 115 but next time).
R/H: 121.25-kilos x 1 rep, 125-kilos x 1 rep, 126.25-kilos (total weight 136.95kg/301.91lbs PB)

[Mobster]

Friday
I struggled on the RT work today but did some nice stuff with the thick handled dumbbells (taped for docu) after. I'm due to do some plate wrist curl work later and torsion grippers tomorrow.

RT
Warmed up with a newish handle and then switched to an older one. Numbers are plates only.
NH
B/H: 60-kilos x 3 reps, 90-kilos x 1 rep
OH
L/H: 120-kilos x 1 rep, 125-kilos x miss, back to 120-kilos x miss, miss.
R/H: 135-kilos x 1 rep, 140-kilos x 2 misses, 135-kilos x 0 reps, 120-kilos x 1 rep, miss.
For whatever reason i wasn't getting the hands 'locked in tight' feeling I've had recently. Even 90-kilos (the same newer handle used) which I pulled for 37 reps only two weekends ago felt heavier than I'd have liked.

Thick handled dumbbells
B/H: Baby Inch x 3 high pulls, Inch x 1-2 reps
L/H: taped a segment where, in about 90-seconds or so, I pulled (inc some full deadlifts) 8 reps with the Inch
R/H: taped a segment (indeed ran out of room on the memory card so the last rep was not included) 9 reps (8 on film) with the Millennium taking about 2 mins 16 seconds (the space left on the card before we shot the film).

RT
Tried a little more work on this but was done. Plus my right wrist twinged a little.

[Mobster]

Friday pm
After a slow easy lunch a more well fed me went and did the PM session. If I'm not dead tomorrow it's grippers. I had a small cut moving 2 pallets with Paul after warming up on the plates and so they was annoying. It's at the base of the right hand little finger palm side. :angry:

Plate Wrist Curls
Good session on this cos Paul was giving it the large about how he'd do me on this so I pushed it.
B/H: 5-kilo plate x 6 reps, 7.5-kilo plate x 6 reps, 10-kilos plate x 6 reps, 10+3.75+collar+pin x 3 reps @.
L/H: 15-kilo plate x 3 rest-pause reps, plate+pin x 3 rest-pause reps. 15kg plate_pin+collar+1.25-kilos x 2 x fail. Dropped to 10-kilo plate x 6+ reps to finish wrist.
R/H: 15-kilo plate x 3 reps, 15kg plate+pin+1.25-kilos x 3 reps, 15kg plate+pin+2.5-kilos x 1, 1, 0 reps, dropped to 10-kilos x 6+ reps as above

R/G Formulator work
Using the proper grip part and a thumbless grip I did equ+5-kilos x 8 reps, plus 10-kilos x 2 x 8 reps, plus 15-kilos (2 x 7.5) x 4 reps

[Mobster]

Saturday
Mobster is, like Queen Victoria, not amused. Mostly by my new next door neighbours apparently late starting and even later ending party (two Fridays on the trot I think). I was asleep at about 1100-1130 and was woken well after that for an hour or so.

Two morning coffees and a late start to my Saturday workout and its gripper time (hum the Bobby Brown 'Hammer Time!' theme here )

Torsion Grippers
B/H: Usual warm ups
L/H: BBE x N, VVN, VVVN, VVN, VVN, VN, N, 0. Tried the HG350 but was done.
R/H: BBSE and CoC 3.5 x 1 rep @, MM7D x 1, 1, VVN, CoC 4.01 rated 4 x VVVN, VVVN, VVN, VN, 0 and then the HG350 as above. Bolt shot.

[connstellation]

Sorry to hear about the neighbours. I had the neighbours from hell living in the apartment below mine a few years back. Not only could I hear them like they were in my living room, the cigarette smoke smelled like it was coming from my living room!

Hope you train well when you're 'not amused'. I know I do!

[Mobster]

It helped - less the grinding of my teeth ha ha

Sunday
Rest day tomorrow
Chest n' back
At Gymnation

Pec Dec
16 x 8 reps, 35 x 8 reps, stack plus 7.5-kilos x 2 x 6 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 30-kilos x 8 reps

Dips
Bwt x 8 reps, plus 20-kilos x 8 reps

Bwt: 288lbs??

At Whey Gym
Bloody tidying up between sets - messy Saturday gits

Low Row
60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 8 reps, 117.5-kilo (258.5lbs) x 6 reps

[Mobster]

Tuesday
Was a little off today (a medical problem which I have booked an appt at the docs for to make sure it's nowt serious) and running late.
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L12 x 1 rep, L13 x VVN, VVN, VVN, N, VVN *
R/H: L12 x 1 rep, L15 x 1 rep, L16 x 1, 1, 1, TnG, TnG, 1 rep*
* My VG is harder than Paul's and Paul's is harder than the one we will use at David's. I expect to hit L18-19 right handed and 15-16 left handed (so about 34-35 total).

2HP
I worked to 102-kilos for 5 x 1 reps today but wanna get back to doing the same with 107 or so. I still want to hit 110-kilos at the Peter Horne gig (if I can attend).

Blob
B/H: easy pick ups with the 20-kilo blob.
L/H: 25-kilos x negs only
R/H: several pick ups with the 25-kilos and then 2 x assisted (index finger and thumb of left hand) with the 30-kilo blob.

Little bit of RT
I MAY be competing in the European Rolling Thunder Championships and so need to test myself when fresh. That said I did a very quick and comfortable pull with 90-kilos old handle and then switched it to a newer handle. No problems. 100-kilos went the same and then I switched back to the older one and worked passed 120-kilos loaded left handed and 135-kilos stopped me right handed.

[connstellation]

Hope it's nothing serious that you're dealing with, Mobster!