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Mobsters training diary

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  • Friday pm
    2HP

    Saturday
    Rest day

    Sunday
    Legs @ Gymnation
    Took my sweet time warming up etc. Last heavy set was harder than I though it would be and for the life of me I couldn't find enough 25's to make up the usual 765 so dropped to 750 or so and had planned on doing 12 but stopped at 9.
    Leg press
    120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps (b/o), 600-kilos (b&w on), 750-kilos x 9 reps (b&w on)

    Leg Ext
    80-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 6 negs each leg (2 up, 1 down), 100-kilos x r/leg only x 6 reps, 100-kilos x dribs and drabs left leg.
    s/s with

    Leg Curls
    30-kilos x 8 reps, 60-kilos x 2 x 8 r/p reps

    Mowed my lawn/jungle (ha) with my strimmer and was getting a forearm pump after training (grand-daughter et al over tomorrow so making it tidy for hoped for BBQ).
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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    • ...
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

      Comment


      • Tuesday
        Another days rest while family visited (I'm renaming my grand daughter 'Chuckles') and plenty of eating. A tidied up schedule and we're in the run down to the British (less than 18 days now). I think I've 1 or 2 more rest days and then it's non-stop until 3 days before.

        Vulcan Gripper
        B/H: L1 x 6 reps, L7 x 3 reps
        L/H: L10 x 1 rep, L12 x 1 rep, L12+2b x 5 x 1 reps - solid
        R/H: L12 x 1 rep, L15 x 1 rep, L16+2b x 5 x 1 reps - solid

        1HP
        Checked with Chad the width of 2 plates to 1HP in his event at 2.5-inches. So changed to 2 x thick 15-kilo plates (70mm or as close as 2.5" as you'll get)
        B/H: 2 x 15-kilo plates x 3 reps @. +pin x 2 reps @, pin+2.5kg x 1 rep @, +3.75kg x 1 rep @
        L/H: done
        R/H: pin+5kg x 1 rep, pin+6.25kg x 1 rep, pin+7.5kg x fail (scaled at 39.5kg)

        Blob
        B/H: 20-kilos x 2 rep,
        L/H: 25-kilos x 1/2 rep, x neg, x 1/2 rep, x neg, x 1 rep, x 1/2 rep
        R/H: 25-kilos x 2 reps, 30-kilos x neg (left hand finger tip) x 2 negs, dropped back to 25-kilos x timed hold.
        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

        Comment


        • Good shit man, you have some impressive strength.

          Comment


          • Getting close! Your training has been unbelievable!
            SnakeBite Racing

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            • A lot of work. Less than 17 days now to the first big one.

              Wednesday
              17 days left and counting...

              2HP
              Skin damage at the base of both thumbs is still not quite how I'd like it to be and so I need to be careful with only 4-6 pinch sessions or so left. That said my worse day is better, as far as I know (based on previous form), than those I'm up against soon

              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 1 rep, plus 86-kilos x 1/2 rep, fail, 1 solid rep, fail (skin torn on left thumb base - was a small bit of blood).

              V-Bar
              B/H: bar +80-kilos x 1 rep @, +100-kilos x 1 rep @, +115-kilos x 1 rep @,
              R/H: +125-kilos (137.5) x 2" lift only.

              RT
              N/H
              B/H: +60-kilos x 1 rep @,
              L/H: +97.5-kilos x fail, 96.25-kilos x 1 rep,
              R/H: +106.25-kilos x 1 rep,

              O/H
              B/H: 120-kilos x 1 rep @, +130-kilos x 1 rep @
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

              Comment


              • Thursday
                Non-grip training so still posting
                At Gymnation
                Vertical bench machine (as per last time)
                Did another max session now I have a feel for it. Worked with Scooter.
                40-kilos e/s x 8 reps, 60-kilos e/s x 8 reps, 80-kilos e/s x 6 reps, 100-kilos e/s x 4 reps, 120-kilos e/s x 1 rep, 130-kilos e/s x 1 rep, 140-kilos (7 plates each side) x 1/2 up but unable to lock out). The last three max weight sets made me a little dizzy (probably from holding my breath). We also seemed to get a load of other lads wanting in from 5 plates up (ie: cos we were beasting it LOL). No one came close and Scooter was doing reps with 4 plates a side only

                Pullover
                12p x 8 reps, 18p x 8 reps, stack+40-kilos x 5 reps (all were slow cos I was worried the weight was gonna fall off)

                At my gym
                One arm low row
                B/H: 40-kilos x 8 reps, 50-kilos x 8 reps, 70-kilos x 8 reps (L/H a little rest-pause style on the last 3 reps)

                Bwt: 284 on GN scales
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                Comment


                • Thursday pm
                  Plate wrist curls
                  B/H: 5-kilos x 6 reps @, 10-kilos x 3 reps @, 15-kilos x 1 rep @, 15kg+pin x 1 rep @
                  L/H: 15kg+pin+1.25-kilos x 0, 1, 1, 1 reps (add collar next time)
                  R/H: 15kg+pin+1.25-kilos x 1 rep, +2.5 x 1 rep, +3.75-kilos x fail, dropped back to +2.5-kilos x 1, 1, 1 reps (again add collar next time).

                  R/Formulator
                  5-kilos x 12 reps, 10-kilos x 8 reps, 12.75-kilos x 6 reps

                  IMH
                  B/H: +60-kilos x 1 rep @, +75-kilos
                  L/H: +85-kilos x 0 rep, 80-kilos x 1 rep
                  R/H: +85-kilos x 1 rep, +90-kilos x TnG rep

                  Orbi-grip work
                  1-kilo loaded and I was switching back n' forth between hands (only as long as it took to start a stop watch).
                  B/H: 30 seconds clockwise, switch to the other hand, do the same, then back again and do 30-seconds anti-clockwise. I plan on extending the duration.
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                  Comment


                  • Friday
                    Torsion Grippers
                    Usual warm-ups etc
                    L/H: to BBE x VN, VVN, VVN, VVVN, VVN, VVN, VVN.
                    R/H: HG350 x 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7D x TnG, TnG, 4.01 rated 4 x VVN, VVN, VVN

                    Double overhand thick bar deadlift
                    70-kilos x 3 reps, 100-kilos x 3 reps, 130-kilos x 1 rep, 150-kilos x 1 rep, 172.5-kilos x 3 x 1 reps

                    Orbi-grip work
                    B/H: 40-seconds anti-clockwise and 40-seconds clockwise switching as before.
                    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                    Comment


                    • Saturday
                      Less than 14 days to go...
                      2HP
                      equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep. Then +85-kilos (106.7) x fail, fail. I thought I'd shot my bolt but H turned up. As per having someone watching then meant: 1, 1, 1 rep. +86-kilos (107.7) x 1 rep, +87-kilos x 1 rep (108.7) and then +88-kilos (109.7) x fail. Nuff.

                      Thick handled dumbbell work
                      A few short holds with baby Inch B/H then I alternated back n' forth between high pulling the Baby Inch left handed and right hand deadlifts with the Inch x 5-6 reps.

                      Orbi-grip
                      B/H: 50-seconds a/clockwise, switch etc, 50-seconds clockwise. R/H no probs but L/H: was more like 40 seconds work, 10 seconds ouch, ouch, 10 more seconds
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                      Comment


                      • Sunday
                        It was a hard day today. Late getting up, eating etc. With under 13 days to go these last few sessions are naturally hard work but I was a little disappointed with my gripper work. The rest of the session was, as can be seen, better than expected.

                        Vulcan Gripper
                        B/H: L1 x 6 reps, L7 x 3 reps
                        L/H: L10 x 1 rep, L12 x 1 rep, L12+3b x 1 rep, VN, N, L13 x 1 rep
                        R/H: L12 x 1 rep, L15 x 1 rep, L16+3b x VN, VN, N, L17 x fail (hard work)

                        1 Hand Pinch
                        B/H: 2 x 'fat' 15-kilo plates x 3 reps @ (hard work for L/H), +pin x 1 rep @, +1.25-kilos x 1 rep @, +2.5-kilos x 1 rep @, +3.75-kilos x 1 rep @, +5-kilos x 1 rep @.
                        R/H only: continued with +6.25-kilos x 1 rep, +7.5-kilos x 1 rep, +8.75-kilos (think this was a PB) x 1 rep. With the +8.75-kilos I thought 'hang on, doesn't that make it more than 40-kilos total?' so... I dragged out 2 x 20-kilo discs (marked as 19.58kg and 20.34kg for a total 39.92kg) and managed 3 x 1 rep and 1 x a half rep. Sweet!!

                        Blob work
                        With the left6 hand out of the 1HP game I did L/H only blob work thus: 20-kilos x 2 x 1 rep, 25-kilos x 1/2 rep, TnG, TnG.
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                        Comment


                        • Monday
                          My lower back and erectors are super tight. Although I can barely afford it I'll see if I can book in for a massage and manipulation session this week. The last thing I want is to feel wrecked with just a few days left.

                          Seated machine press
                          1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 125-kilos x 6 reps.

                          DB Hammer Curls
                          10-kilos @ x 8 reps, 20-kilos x 8 reps, 30-kilos x 6 reps, 40-kilos x fail, 35-kilos x 8 reps

                          TPD
                          stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, plus 60-kilo x 8 reps.

                          1 arm tricep reverse grip alt with over grip
                          25-kilos x 8 reps @, 35-kilos x 8 reps @

                          right upper arm was 19 7/8ths of an inch, forearm 16 1/4+ bwt: 284.5lbs
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                          Comment


                          • Monday pm
                            Plate wrist curl
                            Was strong on this, esp right handed and esp after warming up and failed attempts.
                            B/H: 5-kilos x usual, 10-kilos x usual. 15-kilos x 1 rep
                            L/H: 15kg plate+pin+olympic spring clip collar+1.25-kilos x 1, 1, 0 (scaled at 18.10-kilos)
                            R/H: 15kg plate+2.5-kilos x fail, 1, same+collar as above x 1, upped to 15kg plate+3.75-kilos+pin (scaled at 20.30-kilos) x 2 x 1 reps (was more there but decided to save it for the competition).

                            R/Formulator work
                            +5-kilos x 10 reps, plus 10-kilos x 8 reps, plus 12.75-kilos x 6 reps

                            IMH
                            B/H: pin etc +60-kilos x 1 rep @, +75-kilos x 1 rep, +85-kilos x 1 rep @
                            L/H: tried +85-kilos x 0, 0 reps
                            R/H: +90-kilos x 0, 1, 1, 1 reps

                            Orbi-grip
                            B/H: alternating 50-seconds a/clockwise, then clockwise.
                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                            Comment


                            • Wednesday
                              Lower part of the back still mad sore. So avoiding anything which might aggravate it like the plague - no one hand deadlifts today then. I've got a couple of ideas I might try later (RT handle hangs from bar for example) where I can work the hands hard but not make the back any more sore. I've the appointment in the morning so might well end up doubling every day to Tuesday afterwards. Ten minutes stretching in the lounge to loosen up a little and trying not to drop crap on the floor. Grippers I can do so...

                              Torsion grippers
                              usual warm ups
                              L/H: BBE x VVVN (good), VVVN, VVN, then dropped to HG350 x 2 x 1 reps.
                              R/H: BBE X 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, MM7D x 2 x 1 TnG reps, CoC 4 (4.01) x 2 x 1 maybe reps
                              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                              Comment


                              • Wednesday lunchtime
                                Today is one of the 'I understand nothing about how my body works' days. For the past 2 days and even a little now I've had lower back soreness and stiffness. This morning I trained grippers as a way of doing something to keep me on target. I went back pre-lunch and decided, in spite of having worked the move just a day or two ago, plate wrist curls. I ended up having a pretty decent heavy RT session. My back seemed to not have any issue with that at all and even now is only a little off.

                                So I know sweet f' all. Anyway:
                                Plate wrist curls
                                B/H: 5-kilos x 8 reps, 10-kilos x 8 reps, 15-kilos x 1 rep, 15-kilos+pin x 1 rep
                                L/H: +1.25-kilos x 3 x 1 reps
                                R/H: +1.25-kilos x 1 rep, +2.5-kilos x 1 rep, +3.75-kilos x fail, then 2 iffy reps.

                                R/Formulator work
                                set up +5-kilos x 8 reps, +10-kilos x 8 reps, +12.75-kilos x 8 reps

                                RT
                                NH
                                B/H: set up +90kg disc x 1 rep @
                                L/H: as above +6.25 (so 96.25++) x 3 x 1 reps
                                R/H: as above +10 (s0 106.25) x 3 x 1 reps

                                OH
                                B/H: set up +110-kilos 1rep @, +130-kilos x 1 rep
                                R/H: carried on alone +140-kilos x 1 rep, +142.5-kilos x 1 rep, +145-kilos x 1 rep, +150-kilos x fail.

                                Orbi-grip
                                usual anti-clockwise then switch etc
                                L/H: 55 seconds/45, 5 sec rest, 5
                                R/H: 55 seconds/55seconds
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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