Announcement

Collapse

Registration by Invite Only

Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
The Invitation must come from a No Bull member of 1 year or more, and it must be sent to Jen directly with an email address and username of the invitee.

Thanks for your cooperation.
See more
See less

Mobsters training diary

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Monday
    Shoulders/arms/RT work
    @ GN
    Seated Press
    bar x 10 reps, 50-kilos x 8 easy reps, 80-kilos x 6 easyish reps, 102.5-kilos x 4 x 1 reps (only 3rd was wonky)

    s/s

    DB Curls
    10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ x 2 x 6 reps (loads left)

    RT
    Super setted between heavy sets of press and db curl work
    N/H
    B/H: 45-kilos x 6 reps, 60-kilos x 3 reps, 75-kilos x 1 rep, 90-kilos x 1 rep, 100-kilos x 4 x 1 reps
    O/H
    B/H: 115-kilos x 1 rep, 120-kilos x 1 rep, 125-kilos x 1 rep
    R/H only: 135-kilos x 1 rep. Could have had more but gym was closing.

    walked to WG
    TPD
    missed 50-kilos x 8 reps warm up going straight in at a hardish
    70-kilos x 8 reps, 90-kilos x 8 reps
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

    Comment


    • Tuesday
      Coached Naz while doing;
      V/Gripper
      B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep
      L/H: L13 x 1 rep, L14 x VN, VVN, VN, TnG, VN, VN, F (poor set), VN, VN
      R/H: L13 (acc) x 1 rep, L15 x TnG, 1 rep, L16 x 1, TnG, VN, 1, 1, 1 reps
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

      Comment


      • Wednesday
        Thick handled dumbbell work
        Inch farmers walk work
        I used a baby Inch and the 60mm dumbbell handle set up (53kg approx). I walked from two pallet stacks across the yard touched my toe to another and came back. I walked it out and it was about 55 feet there and back.

        1) Baby inch L/H and set up in right x 55 feet, 2) Inch right and set up left x 110 feet. 3) I then added a few kilos taking the set up to 63-kilos and the baby Inch (using a chain, carabiner and 4 x 2.5-kilo plates)with weight added to about the same x 55 feet. 4) swapped hands/equipment and did another 55 feet walk. Both of the heavier 'runs' were tough on the left hand. I felt I could have done more with my right so need to a) bring the left hand up and walk further.

        Thick handled dumbbell deadlift
        L/H: Inch x 3 x 1 reps (first two longer than the last one)
        R/H: 2.5-inch thick handle etc loaded to 130-kilos. Note fails were when set up became loose. 1, F, 1, F, F, 1 reps (3 in total)

        2HP tomorrow and axle work the day after.
        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

        Comment


        • Wednesday PM
          2HP work
          Gloves on: equ x 6 reps, +30-kilos x 3 rep, +50-kilos x 1 rep, Gloves off: +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +87-kilos x 2 x F, dropped back to +85-kilos x 4 x 1 reps each getting more solid as I did them.
          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

          Comment


          • Thursday
            Off/rest

            Friday
            @ GN
            double over hand thick bar deadlift
            Back felt awkward so did extra stretches and warm ups
            bar (35kg) x 12 reps, 75-kilos x 3 reps, 105-kilos x 1 rep, 135-kilos x 1 rep, 165-kilos x 1 rep, 185-kilos x 3 x 1 plus 1 rep with plates raising height to about what it will be at the Arnold (about 12-inches off the ground). I lowered this one back to the floor. I also felt, for all the heavy reps, as though there was a little more weight or another 1-2 singles on offer. Which is nice.

            Bwt: 293.5lbs on their scales which equates to 289.5lbs on ours. Fully dressed as per.
            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

            Comment


            • Saturday
              Back
              LPD
              70-kilos x 8 reps, 90-kilos (acc) x 8 reps, 110-kilos x 8 reps, 150-kilos x 2 x 6 reps

              Front dumbbell raises (1 arm at a time as per)
              +5-kilos x 8 reps, +13-kilos x 3 x 6 reps

              Low Rows
              60-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 7 reps. Motivated by annoying rule change I moaned and muttered/grit my teeth through this session hence the numbers/good workout

              Sunday
              Anvil walk work. Me no like the side carry style (the rules changed Friday). It's brutal. Anyway...

              IM Horn
              +50-kilos x 3 reps @, +60-kilos x 1 rep @, +80-kilos x 1 rep @

              2" FBBC V-Bar (12.5kg)
              +40-kilos x 27.5ft @ hand, +50-kilos x 27.5 ft @ hand, +70-kilos x 2/3 of the way L/H and finished with the right. Then carried all the way back with the right hand. Awful. The weight slaps and hits the side of my calves and so on. Very tough on the body but not on the hand.

              I then switched to straddle style, as before and did: L/H + R/H: 27.5ft each and did the same again (so 2 times each way with rest between each hands attempts.

              Side bends
              20-kilos a hand x 20 reps, 30-kilos a hand x 20 reps.
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

              Comment


              • Monday
                @ GN
                Seated Press
                bar x 12 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 105-kilos x 3 x 1 reps (No 2 was damned hard and both 2 and 3 could have been better form)

                DB Curls (H style)
                10-kilos x 8 reps @, 20-kilos x 8 reps @, 30-kilos x 2 x 7 reps @

                TPD
                used the same lat machine as before:
                H7 x 8 reps, H9 x 8 reps, H10 x 8 reps, H11 x 4. Too big a jump. As I was doing TPD Howard, using it for back work (same weight he he) commented that my forearms looked huge. Of course LOL.

                Bwt: 292.5 on their scales so 288.5 on mine.
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                Comment


                • Tuesday
                  Coached Naz
                  T/Grippers
                  Still lacking that last fraction of an inch snap and pop. Tsk.
                  B/H: Usual.
                  L/H: CoC 3 x 1 rep, BBGM x 1 rep, BBE x VVN x 7, CoC 3 x 3 reps
                  R/H: BBE x 1 rep, CoC 3.5 x TnG, TnG, BBSE x VVN, 1, VVN, VVN, CoC 3.5 x 2 x 1 reps, CoC 3 x 3 reps
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                  Comment


                  • Wednesday
                    Late start due to Physio appt. No surprises re me getting actual treatment. Martine (v nice) did all the usual test but no manipulation. I WILL give the exercises she suggested a try though.

                    Inch Farmers walk work
                    Baby Inch (53kg) 3 x 1 reps @ high pulls.
                    Baby Inch+10kg/63-kilos on 60mm handle x 1 walk out (27.5ft).
                    Baby Inch+15kg/68-kilos on 60mm set up x 1 walk out (as above)

                    Then switched to trying pickups from floor (no walking).

                    Baby Inch+15kg/68-kilos on 60mm x 2 x 1 pick ups (v untidy)
                    Inch/78-kilos on 60mm (alt hands) x 3 x 1 reps from floor. All v ugly looking. No walks.

                    Took 10 mins rest and had sports/isotonic drink then:

                    Thick handled dumbbell deadlift
                    135-kilos / 297lbs plus set up x 3 x 1 reps
                    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                    Comment


                    • Thursday
                      Coaching Naz later (if he arrives)

                      2HP
                      Gloves on: equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, gloves off: +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +86-kilos (1kg back load) x fail, 1 (v shaky). I then (with banging tune on hi-fi) imagined I was on stage at the Arnold and 8000 attendees were jumping to the tune. It helped 3 x 1 solid and 1 just. Job done.

                      Orbi
                      45-seconds e/w with either hand alternating. 3 mins total.

                      Side Bends
                      20-kilos x 3 x 10 reps per side.
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                      Comment


                      • Friday
                        @ GN
                        Double over-hand thick bar deadlifts
                        Sans belt (support belt only): bar x 12 reps (I rest the bar on my shoes between reps)
                        75-kilos x 3 reps, 105-kilos x 1 rep, 135-kilos x 1 rep, With Belt (lever belt on): 165-kilos x 1 rep, 190-kilos* x 3 x 1 damned ugly reps (last one barely locked out if at all). The 190-kilos efforts were done as last time, slightly raised but I also took my shoes off.

                        Still * equates to my heaviest in the gym lifts on this movement. I may need either a days rest before the next workout like this or to stay at this weight for another session.
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                        Comment


                        • Sunday
                          Sat off. Just did some of the physio stretches.
                          back w/o at my gym

                          LPD
                          80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 160-kilos x 6 reps

                          F/Raises
                          +5-kilos x 8 reps, +13-kilos x 3 x 7 reps

                          Low Rows
                          70-kilos x 8 reps, 110-kilos x 8 reps, 130-kilos x 8 reps

                          Side bends
                          20-kilos a side (1 at a time) x 10 reps, 30-kilos x 2 x 10 reps (as before, one side then the other).

                          Bwt (from scaled weight yesterday in my gym): 290lbs
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                          Comment


                          • Monday
                            @ GN
                            Anvil work
                            The more I do the less I like this. I may have a token go come the time cos it's ALL ugly, ugly, ugly. Anyway:
                            IM Horn
                            Set-up+40-kilos x 4 reps @, 60-kilos x 3 reps @, 80-kilos x 1 rep @ (more later).

                            Using GN's 2" bar (holding it low. It weighs 14.3kg)
                            +35-kilos across floor and back (about 26 feet) @ hand
                            +65-kilos ditto (horrid form) RH all the way. LH not.
                            +65-kilos straddle style there and back B/H x 2 goes. Back ached/sore

                            Rested

                            Back to
                            IM Horn
                            +40-kilos to the side and straddle x 2 reps each
                            +80-kilos as above
                            +85-kilos straddle style only.

                            Back to sore to do anything else so may train the rest inc physio stretches later.
                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                            Comment


                            • Monday pm
                              RT work.
                              N/H: +45-kilos x 6 reps @, +75-kilos x 3 reps @, +90-kilos x 1 rep @, +101.25-kilos x 3 x 1 reps @ (more left)
                              O/H: +110-kilos x 1 rep @. +120-kilos x 1 reps @, Stopped even though there was more in the tank. Not maxed out as I'll be testing in at the event Saturday. Videoed.

                              Orbi
                              50/50-seconds ACW and CW B/H

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

                              Comment


                              • Tuesday
                                Held back a tiny bit as I am using the VG and 2HP on Saturday so did not want to take anything away from any effort I'd like to put on then.
                                V/Gripper
                                Practised with 20mm block on warm ups
                                B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep
                                L/H: L13 x VN, 1 reps, L14 x 1, VVN, TnG (slipped), 1, 1 reps Stopped here as above.
                                R/H: L13 x 1 rep, L15 x VN, 1 rep, L16 x 3 x 1 reps Did a CCS 3 for fun.

                                2HP
                                All lifts done sans belts (both kinds)
                                Eq x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, gloves off +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +86.5-kilos x 1/2 rep, 1, 1 (solid), 1 stopped as skin felt sore (see intro notes)
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                                Comment

                                Working...
                                X