Mobsters training diary

[Mobster]

Thursday am
The last session before Sunday exhibition work. I popped into a local hardware shop (Tredworth High St) to get some 6-inch nails. I brought a kilo and they threw in a few more after 1) I bent one and 2) I said it was for the charity on Sunday.

V/Gripper
Issues setting with my left hand but otherwise ok.
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L13+b x f, 1, N, 1, F, VVN.
R/H: L13 x 1 rep, L16 x 1, 1, 1, VVN, 1, N

Baby Inch pick up then toss from hand to hand.
Usual one hand deadlifts with either hand then 3-4 tosses from hand to hand once I was ready.

Millennium Dumbbell work
Post baby Inch it was 2 half up not as nice as I'd like reps. So, after a minute 1 more better and held for a little rep.

Nails
The one in the shop, done cold and with a wash cloth for padding, was a little slow so I did a couple more faster as I was warmed up. I also wanted to use my own proper pads.

[Mobster]

Thursday pm
2HP volume session
worked to +70-kilos (91.7) as usual and did 1 rep (hit a chair), then 4 x 4 reps. Brutal.

[Mobster]

Sunday
Showtime
OMG I am puffed out. The dragging of the equipment there and back was the undoing of me I can tell ya. Strong... you bet, fit... no way. 20 minutes there and the same back dragging the stuff on a pallet with a pallet truck... phew!! Esp, as I found out sans help on the way back the 50 yards over grass at the finish had me stop three times as my legs were getting a work out.

The actual show itself and the fooling around after (always give a little more than the agreed time esp when being paid) wasn't too bad. I arrived at 2.00pm or so for a 2.30 kick off and the crowd wasn't too big but grew as I did my thing.

Prior to the kick off I did some photos with the local paper which had me and a very small kid posing with the bells. One, for example, has him helping me lift the Baby Inch and so on. I also noticed a TV camera which I think they use to post videos on-line. As I never used my camera in the end I'll see if there's any of me in the rag etc later on this week. I also posed with the Meningitis 'Teddy' (both of us flexing an arm) for their camera. It's good publicity as always.

I started with something easy - nails and had kids pick ones they wanted me to do. So some were hard (ish) and some easy peasy. Next up was the pan rolling (cheap as chips). I then set upon a 1.15seconds to do all five 1817 page Argos brochures managing 1min-18secs for them all (not too bad considering my practise times). Then the weighted axe (checking the tape). In practise it was a lot harder than it was in the show and in fact I should have made it look a little harder. This was followed my high pulls with the Baby Inch (53-kilos 2"+ thick handle) and then 3 reps, then 4 reps juggling from hand to hand (got the crowd to call out the reps). I warmed up my pulling power with a bod on a 20-kilo plate RT lift (should 1) have used the old handle and 2) someone a tad lighter ha ha). The finale was, as always the big ass 105-kilo Millennium dumbbell.

I then, between cold refreshing drinks, stayed around at least another 40mins (post payment = nice). Lots of more nails bent (20++) and I did some more high pulls and tosses hand to hand with the Baby Inch and 2 more MDB lifts for the kids. They also asked me 'can you pick me up' so I'd have the lads lay on the ground, grasp their belts or waist of their trousers and then, with their hands on my wrist, pick them up. Easy stuff.

Coming back, as above, was as wearing as dragging it down there. So I am glad I prepped food and snacks for my now warn out ass. Fun as always and good for my local rep.

[Mobster]

Monday
Legs
L/Press
20kg x 8 reps, 60kg x 8 reps, 140kg x 8 reps, 220kg x 6 reps, 280kg x 6 reps (belts), 350kg x 6 reps (wraps).

L/Ext
60kg x 8 reps, stack x 8 reps, +25-kilos x 8 reps, +50-kilos x 3 reps and then the cable came off LOL So I'll be back later fixing it.

L/Curls
25kg x 8 reps, 35kg x 8 reps, 45 x poor, dropped to 40kg x 2 x 6 reps

Squat
bar x 8 reps, 60kg x 8 reps, 80kg x 2 x 8 reps. Need to watch this as it still irritates my sciatica.

[Mobster]

Tuesday
I didn't take my note book with me today so reps and sets are guesstimates with an exception as you'll see.

Grippers
Sam brought down his FBBC X3 (closed TNS) and X4 (closed CCS) as well as a 'skinny Elite' (not closed all the way so me no like ha ha).
L/H: BBE x 4-5 attempts (2 good)
R/H: MM7(D) x 3-4 attempts (1 good)
I saved more for the following

RT
Worked to an unofficial WR (I think 271 is the best on a new version) 275.3lbs / 124.90kg using a new version RT handle. Video: http://www.youtube.com/v/Ng4eidxpeGc

Orbi
B/W x 60-seconds each

[Mobster]

Wednesday
2HP/Max
worked to +82-kilos (103.7kg total) x 4 x 1 reps

[Mobster]

Thursday
Bench n back (more to do in a bit).
Nautilus V Bench
For the time being I'll alternate.
0 x 8 reps, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 60-kilos a side x 6 reps, 80-kilos a side x 4 reps, 100-kilos a side x 1 rep, 120-kilos a side x 5 x 1 reps

s/s with

Pullover machine
Harder than it should have been
12p x 8 reps, 18p x 8 reps, plus 15 x 6 reps, plus 30-kilos x 4 reps

To do:

Low rows

[Mobster]

Thursday
a little later
Low rows
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 8 reps, 115-kilos x 3 x 6 reps

Friday
V Gripper
usual warm ups. My right hand knuckles ached for some reason and so I was unable to give it a proper go.
L/H: L13 x 7 x 1 reps all good.

[YukonCrazy]

Sunday
Showtime
OMG I am puffed out. The dragging of the equipment there and back was the undoing of me I can tell ya. Strong... you bet, fit... no way. 20 minutes there and the same back dragging the stuff on a pallet with a pallet truck... phew!! Esp, as I found out sans help on the way back the 50 yards over grass at the finish had me stop three times as my legs were getting a work out.

The actual show itself and the fooling around after (always give a little more than the agreed time esp when being paid) wasn't too bad. I arrived at 2.00pm or so for a 2.30 kick off and the crowd wasn't too big but grew as I did my thing.

Prior to the kick off I did some photos with the local paper which had me and a very small kid posing with the bells. One, for example, has him helping me lift the Baby Inch and so on. I also noticed a TV camera which I think they use to post videos on-line. As I never used my camera in the end I'll see if there's any of me in the rag etc later on this week. I also posed with the Meningitis 'Teddy' (both of us flexing an arm) for their camera. It's good publicity as always.

I started with something easy - nails and had kids pick ones they wanted me to do. So some were hard (ish) and some easy peasy. Next up was the pan rolling (cheap as chips). I then set upon a 1.15seconds to do all five 1817 page Argos brochures managing 1min-18secs for them all (not too bad considering my practise times). Then the weighted axe (checking the tape). In practise it was a lot harder than it was in the show and in fact I should have made it look a little harder. This was followed my high pulls with the Baby Inch (53-kilos 2"+ thick handle) and then 3 reps, then 4 reps juggling from hand to hand (got the crowd to call out the reps). I warmed up my pulling power with a bod on a 20-kilo plate RT lift (should 1) have used the old handle and 2) someone a tad lighter ha ha). The finale was, as always the big ass 105-kilo Millennium dumbbell.

I then, between cold refreshing drinks, stayed around at least another 40mins (post payment = nice). Lots of more nails bent (20++) and I did some more high pulls and tosses hand to hand with the Baby Inch and 2 more MDB lifts for the kids. They also asked me 'can you pick me up' so I'd have the lads lay on the ground, grasp their belts or waist of their trousers and then, with their hands on my wrist, pick them up. Easy stuff.

Coming back, as above, was as wearing as dragging it down there. So I am glad I prepped food and snacks for my now warn out ass. Fun as always and good for my local rep.

Great post!

Thanks for sharing!

[Mobster]

Pleasure. I've another (only 4 mins on stage) 'talent' show on Halloween eve. Might win something which would be nice. There's a bit in my blog which includes two photos taken at the time. http://musclestrengthandpowernews.bl...ade-paper.html

Saturday
No real training but... when Loz said 'pinch?' I said ok. In spite of him not having done any for months and my stopping at 103.7kg for X singles we both did a single with 106.7-kilos and then both got air under 113.7-kilos. Amazing what a little competition does. His attempts, good or bad, looked more solid than my shaky legged sciatica assisted ones. Also did a little 'light' (cos our hands were fried) RT

Sunday
GN for
2HP (vol) using 70mm set up.
to 83.6-kilos x 5 x 4 reps

[Mobster]

Monday
Shoulders n' arms at my gym
Seated press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 0 (see note), 90-kilos x 3 x 3 reps. NB: completely forgot to put elbow sleeves on - numpty.

EZ Bar Curl
bar x 8 reps, +20-kilos x 8 reps, +30-kilos x 6 reps*, +40-kilos x 6 reps, +45-kilos x 6 reps (usual pull in lower back but arms can handle a tad more). Elbows ached a tad too. * remembered sleeves LOL

s/s with

TPD
30-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 6 reps

[Mobster]

Monday
Shoulders n' arms at my gym
Seated press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 0 (see note), 90-kilos x 3 x 3 reps. NB: completely forgot to put elbow sleeves on - numpty.

EZ Bar Curl
bar x 8 reps, +20-kilos x 8 reps, +30-kilos x 6 reps*, +40-kilos x 6 reps, +45-kilos x 6 reps (usual pull in lower back but arms can handle a tad more). Elbows ached a tad too. * remembered sleeves LOL

s/s with

TPD
30-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 6 reps

[Mobster]

Tuesday
T/Grippers
Still having the same problem with the right hand. Even warming up as per I'm getting a slight ache in the knuckle area. It's holding me back about 5-10%. I did another session later in the day (8'ish) with the 3 only, still warmed up mind.

L/H: quite good. BBE x 1, VVN, 1, VVN, VVN, VVN, VVN.
R/H: CoC 3.5 x 1, BBSE x 1, MM7D x N, N, CoC 4 x fail, MM7D x N, BBSE x VVN, N. Drew a line under it there.

Much later...

CoC 3 x 1,1,1,1, VVN, 1 then 15 x 1 (20 in total of 21 attempts)

[Mobster]

Wednesday
My brain or glasses need testing (mind you I take the shades off when training so...) as you'll see.
2HP Max
usual warmups. RH knuckles still iffy. Worked to +80-kilos x 1. The (here's the daft part) I brought over 2 x 1.25-kilo discs to make it up to +82.5-kilos for 4-6 x 1 reps. But... I never added them. So I did +80-kilos x 3 x 1 before the penny dropped. D'uh! I then added them for a dizzy +82.5-kilos x 1 rep. Next time!!

[Mobster]

Thursday
Rest

Friday
Legs - all straight sets. Pulled the damned cable off the leg extension machine again!!

Leg Press
plate x 12 reps, 80-kilos x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps (sup belt on), 320-kilos x 8 reps (belts on), 400-kilos** x 6 reps (belt n wraps), 480-kilos x 6 reps** (as before)

Leg Ext
55-kilos (should have been more) x 8 reps, 125-kilos x 8 reps, 145+25-kilos x 6 reps when cable came off grrr)

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 40-kilos x 2 x 7 reps

Squat
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 2 x 6 reps

Took my sweet time as I was working, a guy from the leccy board came (meter stuff) and was repairing machine at the same time.

** I couldn't find the page in my log where I could see what I'd done before. That lack of knowledge plus Diclofenac (1 tablet) helped.