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Mobsters training diary

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  • Saturday am
    (may bench with G later).
    V/Gripper
    the day off and or the Diclofenac seems to have helped because this session with grippers was much better.

    2HP Vol
    worked to +70-kilos (91.7) x a planned 3 x 5 reps: did 3+1+1 reps r/p style, 4+1 reps r/p and 3+1+1 reps r/p style = brutal

    Stretched a little

    Orbi
    60/60 b/w - also brutal (r/f/a to 16 1/8")
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

    Comment


    • Saturday pm
      CG Bench
      bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 150-kilos x 1 rep (done but too big a jump) so then 145-kilos x 6 x 1 reps
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

      Comment


      • Sunday
        Back and RT work @ my gym
        Lat Pulldowns
        Not done these for years. GN machine too light as well. Wide-ish grip/to chest
        70-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 6 reps, 140-kilos/308lbs x 6 reps

        Low Row
        70-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 6 reps

        RT
        NH only (will do other one if I feel like it when Sam is down)
        B/H: 60-kilos x 6 reps @, 80-kilos x 3 alternating reps @
        L/H: 96.25-kilos x rock - just sat there. Dropped to 90-kilos x 5 x 1 reps
        R/H: 105-kilos x 1, 1, 1, 2 reps tried 1 more but the two together had done the job.
        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

        Comment



        • Tuesday
          Sam Solimi and buddy Polish Mark came down today.
          T/Grippers

          IM's new handle RT work
          B/H: 40-kilos x 3 reps @, 60-kilos x 2 reps @, 80-kilos x 1 rep @, 95-kilos x 1 rep @, 105-kilos x 1 rep @, 110-kilos x 1 rep @, 115-kilos (265lbs) L/H PB) x 1 rep @
          R/H only: 122.5-kilos (127.4-kilos / 281lbs) x 2 attempts (both off floor). As before the handle has give and takes chalk well enough but spins like a top. Doesn't seem to make any odds to me. The left hand PB was nice.


          2HP
          equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +82.5-kilos (104.2-kilos total) x 2 and then skin tore on 3rd attempt

          Bwt: 275lbs

          Wednesday
          Shoulders n' arms
          Watching twinges like a hawk to ensure no injuries etc


          Seated BB Press
          bar x 8 reps, 60-kilos x 8 reps, 75-kilos x 6 reps, 92.5-kilos x 3 x 3 reps (all gave slight twinge to the rear of the right shoulder).


          EZ Curls
          bar+20-kilos x 8 reps, +35-kilos x 6 reps, +50-kilos x 2 x 6 reps (both sets tough but not too loose). Both max sets of curls and TPD gave a very small twinge to inside of both elbows.


          TPD
          40-kilos x 8 reps, 65-kilos (60+5kg [pinned to stack) x 8 reps, 90-kilos x 2 x 6 reps (was a little more left)
          As I started on the max weight sets of each exercise I started super setting the warm up sets of the next exercise
          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

          Comment


          • Thursday
            V/Gripper
            Usual warm ups. Faffed about a little with what level to do with either hand as the last session was a good one.
            L/H: L14 (5/6) x N, L15 (6/5) x fail (piss poor set), L14 x N. I'll either stay with this or do L13+3b.
            R/H: L16 x 1, L16+1b x VVN, VVN. I'll stay at this cos I wasn't that far off.

            double overhand thick bar deadlifts
            Tester session and done between work on the VG as it doesn't seem to affect it that much. Bar is solid and weighs 35-kilos.
            bar+40-kilos x 3 reps, +60-kilos x 3 reps, +80-kilos x 1 rep, +100-kilos x 1 rep, +110-kilos x 1 rep, +120-kilos x 1 rep, +130-kilos (165kg total) x 1 rep. Only issues were, as per, ass down/form and slight light headedness (I tend to sit in the hole). Happy enough as my best pre the US event was 167.5 x 4 x 1 reps and I got 200-kilos/441lbs then. The aim is to work to 210-kilos+ at at our whey power challenge event.

            PS: a t-shirt from the Diesel Crew arrived Tuesday which was a nice surprise. I thanked Jedd via PM and he asked for my paypal address as (I quote) 'I have something else for you'. Dunno why. In previous years I've competed at the GGC (1x) and sent my fee for the 2nd and then didn't go. I said 'keep the cash towards some beers and they sent me a shirt as thanks. I've not done this this year so... Also GN - have to start paying again. Boo hoo. It was nice while it lasted.

            Just had an update - it was a prize from the US event. Touch.
            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

            Comment


            • Friday
              I'd intended working 2HP for volume but once started it was obviously not going to happen. So back home and chilled.

              Saturday
              Chest n' back
              V/bench
              0-kilos x 8 reps, 20-kilos a side x 8 reps, 60-kilos a side x 6 reps, 80 and 100-kilos a side x 4 reps @, 122.5-kilos x 4 x 1 tough reps

              Pullover machine
              12p x 8 reps, 18p x 8 reps, stack+15-kilos x 8 reps, +30-kilos x 6 reps

              LPD
              Worked to using a paralell grip handle and 2 x 6 reps with 142.5-kilos

              Bwt slightly up. Also slight tickle in throat.
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

              Comment


              • Sunday
                Started late and was in half a mind to not bother. I didn't get to my gym until almost 12 which is a lot later than usual for me. My right thumb skin is still sore from the tear of a few days back.

                2HP - max (didn't bother with volume today)
                usual warm ups then +80-kilos x 2 x 1 reps, +82-kilos (103.7) x 4 x 1 reps. Best was No 2.


                Also saw this today. Hard hitting - esp the baby bit. Pass it on: [ame="http://www.youtube.com/watch?v=9krX9fHAfHM"]YouTube - Don't Text and Drive[/ame]
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                Comment


                • Monday
                  Rolling Thunder
                  B/H: 60-kilos x 4 reps @, 80-kilos x 3 reps @
                  L/H: 92.5-kilos x 6 x 1 reps. Most nice n solid.
                  R/H: 107.5 x fail, 102.5-kilos x 2 x 1 easy reps, 105-kilos x fail, 103.75-kilos x 3 x 1 reps.

                  Double over hand deadlift (bar is solid, short, 30kg)
                  Feeling good after RT work so:
                  Thumbless grip - 70-kilos x 3 reps, 110-kilos x 3 reps, thumb over grip - 130-kilos x 1 rep, 150-kilos x 1 rep, 170-kilos x 1 rep, 180-kilos x 1 rep. Last was nigh on stiff legged and made me dizzy but I felt like there was a few kilos to go.
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                  Comment


                  • Tuesday
                    Legs
                    Tri-set of LP, LE and LC with zero weight for 8 reps @ warm up.


                    Leg Press
                    120-kilos x 8 reps, 240-kilos x 8 reps, 334-kilos x (using 87kg discs) x 8 reps, 414-kilos (as above) x 6 reps, 494-kilos (again as above) x 6 reps. Last two sets with wraps.


                    Leg Ext
                    60-kilos x 8 reps, 125-kilos x 8 reps, stack(145)+25-kilos x 8 reps, +50-kilos x 6 reps. Hvy sets done slowly so as to not have the effing cable come off again.


                    Leg Curl
                    25-kilos x 8 reps, 35-kilos x 8 reps, 42.5 x bomb so 40-kilos x 6 rep, x 7 reps


                    Squat
                    bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 2 x 7 reps


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

                    Comment


                    • Wednesday
                      Packed orders then:
                      V/Gripper
                      B/H: L1 x 6 reps, L7 x 3 reps,
                      L/H: L10 x 1 rep, L14 x VVN, VVN, VVN+ (nigh on closed) , 1 (perfect set), N, VN
                      R/H: L13 x 1 rep, L16 x 1, 1, 1, 1, VVN, 1 rep
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                      Comment


                      • Thursday
                        I thought I was benching tomorrow but it's shoulders and arms. Then 2 days grip THEN bench. So next Monday. Anyway...

                        2HP
                        hands felt locked in tight up to the +82.5-kilos which was hard work.
                        Equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep, +82.5-kilos x 1, 1, 1, 1, F*, 1, 1 reps
                        *Failed as little fingers came off chalk and then took a long rest as I was chatting with a neighbour.
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                        Comment


                        • Friday
                          Zilch. Nicht training zee

                          Saturday
                          RT
                          Struggled with the left loads and yet PB'd with the right
                          B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps @, 80-kilos x 1 rep @

                          L/H: 93.75-kilos x 1 rep, missed next. Dropped to 92.5-kilos and failed again, dropped to 90-kilos x 1 rep which was easy. Back to 92.5-kilos x 1 tough rep and missed the next attempt. V confusing.

                          R/H: 103.75-kilos x 2 x 1 reps, upped to 105-kilos x 1 rep, 107.5-kilos x 1 rep and 110-kilos x 1 rep. All solid.

                          D/O/H/T/B/D/L
                          At GN so bar weighs 35-kilos
                          75-kilos x 3 reps, 105-kilos x 3 reps, 135-kilos x 1 rep, 165-kilos x 1 rep, 185-kilos x 3 x 1 ragged reps but still a PB I think.
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                          Comment


                          • Sunday
                            Tried training Vulcan today but obviously I was more shagged out after the heavy deads than I thought (see also Monday). The left hand was fried before I started.

                            Monday
                            My god although I managed to do all I needed to do (more or less) is my lower back stiff?? Oh yes!

                            CG Bench press
                            bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps*, 147.5-kilos x 6 x 1 reps

                            Lat Pulldowns
                            60-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 8 reps, 140-kilos x 3 x 7 reps

                            Low cable rows
                            40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 8 reps, 125-kilos x fail (too much too soon), 115-kilos x 6 reps

                            All done as a slow giant set / circuit
                            * had to do all reps and singles with feet up due to lower back soreness/stiffness
                            Stretch (need to do more later)

                            Bwt: 276 with no shoes or belt on so probably 278 with.
                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                            Comment


                            • Tuesday
                              Grippers
                              Still feel 'off' as in not on top form on these.
                              L/H: BBE x 6 X VVN
                              R/H:BBSE x 1, 1, 1, VVN, VVN, VVN.

                              2HP
                              Started at 49mm as that;'s what Sam asked for. Beat him and then Loz, with no warm up at all, beat us both. The man is 99% ready for the WSM
                              worked to 105.7 x 1 and then missed at 107.7 (skin on both thumbs shot (indeed sore today).
                              Did 1 x 87kilo pinch with the 67mm thick plate.
                              Dropped to 44mm and worked back to a 104.7 or so lift and stopped.

                              Fooling around with levering etc of a 7lb hammer
                              picked it up from the floor with a coin on the head and keeping it horizontal walked to the gate, back, to the gate and back (one at a time) which is 11metres. Sam was making 7-8metres before dropping the coin. But we then did levers to the face. My best was 15 reps right handed which sam beat with both hands.

                              NB: when I win the 85m eurolotto ($140m) Friday it's been nice knowing you all but from then on you'll need to speak to my secretary to arrange to talk to me he he
                              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                              Comment


                              • Wednesday
                                Zero

                                Thursday
                                RT
                                N/H
                                B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps @, 75-kilos x 1 rep @,
                                L/H: 90-kilos x F, 1, Still off. Grr
                                R/H: 100-kilos x 1 rep, 110-kilos x F (greedy), 105-kilos x F (see previous set).
                                O/H
                                B/H: 105-kilos x 1 rep @, 110-kilos x 1 rep @,
                                L/H:
                                R/H: 120-kilos x 1 rep, 130-kilos x 1 rep
                                Again I'm training this too often and need to back off.

                                double overhand thick bar deadlift
                                NB: I cannot train the deadlift too frequently so will drop back to every 10-11 days. 2x in under a week... nah. Worked quickly to 165-kilos x 1 rep no problem. Set it at 190-kilos but this was too much too soon and barely came up if at all. I need to back off to about 170 for multiple singles in 10 days or so time.

                                Friday
                                Hammer deadlift
                                a la this video ([ame="http://www.youtube.com/watch?v=lFoksonUEHA&feature=channel_page"]YouTube - 12 Pound Hammer Deadlift[/ame]) by my former buddy now rival (he he) Rex Hubbard. I will beat him and that laugh will sound sooooo hollow (or more so LOL). Lots of faffing around and testing. Rules state that the hammer can be 31" long or more. Mines annoyingly just 30.5" all in. Anyway... from my notes:

                                3 x 1 reps @ hand x 7lb hammer. Duck taped and elastic band'ed a 1-kilo disc (total weight 9.2lbs) and did 2 x 1 reps right hand, zero left. Second single bounced so coin would have come off. Upped the weight to 1.5-kilos (1+0.5) for a total of 10.3lbs and got nowt. Tried adding 1.25-kilos for about 9.75lbs but it was, at best a shaky half rep. Made a note to work with this weight or... see below.

                                Added, with lots of faffing around and use of duck tape and two (then one cos I broke one) Ironmind expand your hand rubber bands a 2.5-kilo disc giving a total of 12.5lbs (so more than Rex). Some time ago I used a similar technique to break the WR on the reverse Weaver Stick lift. I did attempt after attempt (maybe 6 in total) with my right hand set at various positions along the length of the handle. The plan is to find a tough spot and work back from there to the end. I marked the spot with some thin rubberized electricians tape and did 5 x 1 with the full weight.

                                A/Gripper
                                Less because of the above weakening the gripper strength but I was having an iffy day (back sore as hell)
                                B/H: L1 x 6 reps @, L7 x 3 reps @, L10 x 1 rep @, L11 x 1 rep @,
                                L/H: L13 x 0, VVN, 1, 1, 0, 1, 1, VVN
                                R/H: L13 x VN, 1, 1, 1, 1, 1, 1, 1.
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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