Mobsters training diary

[Mobster]

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

[Mobster]

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

[Mobster]

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.

[Mobster]

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.

[Mobster]

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.

[Mobster]

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.

[Mobster]

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.

[Mobster]

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

[Mobster]

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

[Mobster]

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.

[Mobster]

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.

[Mobster]

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

[Mobster]

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.

[Mobster]

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

[Mobster]

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)