Mobsters training diary

[Mobster]

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")

[Mobster]

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

[Mobster]

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.

[Mobster]

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

[Mobster]

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.

[Mobster]

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.

[Mobster]

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]

[Mobster]

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.

[Mobster]

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

[Mobster]

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

[Mobster]

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.

[Mobster]

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.

[Mobster]

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.

[Mobster]

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

[Mobster]

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.