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Mobsters training diary

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  • Monday
    T Grippers
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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    • Monday
      Silly o'clock in the morning at Amsterdam airport...a few minutes left on the clock so here I am posting before I catch a 1050 flight back to Bristol. Then feed the cats, pack orders and crash and burn in that order.Bare in mind thesestupidkeyboardsticks(yes) and I'm tired. I'll get it all down asap.

      This weekend I won my second (and consecutive as I won the last one) European Grip Championships. It went exactly as predicted.I hated every minute of an otherwise uneventful journey out. More on that later,arrived well enough then had problems using my mobile in Spain (+ or 0... why would it not work!!) eventually the host and promoter found me (no doubt looking moody ha ha). The Hotel, as I later found, cannot understand emails (2 nights with breakfast morons, not one without grrr). But I'm wasting time so lets get to the show.

      Saturday
      There was, as per, 5 events. This time it was grippers, 2-hand pinch, thick bar (axle) double over hand deadlift, one hand deadlift and weaver.

      Grippers: I came 2nd. Although I closed a harder gripper with my right Gabriel Sum closed a better combined total to take the lead but by a small margin (important as we will see). There were no mistakes unlike the last Euros.

      Scores (left/right and total)

      Right Hand
      1. Steve: 3.54
      2. Gabriel:3.45
      3. Jorge: 3.17
      4. Stew: 3.1
      5. Pablo: 2.84
      6. German: 2.7
      6. Rene: 2.7

      Left Hand
      1. Gabriel: 3.59
      2. Steve: 3.26
      3. Jorge: 2.84
      3. Stew: 2.84
      5. Pablo: 2.32
      5. Rene: 2.32
      7. German: 2.19

      Total:
      1. Gabriel: 7.04
      2. Steve: 6.8
      3. Jorge: 6.01
      4. Stew: 5.94
      5. Pablo: 5.16
      6. Rene: 5.02
      7. German: 4.89

      Two hand pinch I killed this. The next best was Gabriel's 88-kilos or so (88.85kg) and I did a mahoosive 112+. This made me not just 1st but first by some margin. Indeed, I won with my opening lift (97??) and then carried on to make the damage worse. I think I went 97.2, 102.2, 107.2 and ended on the 112.2. The Spanish humidity made an attempt at an WR not a great idea.

      Scores
      1. Steve: 112.2 k
      2. Gabriel: 88.85 k
      2. Stew: 88.85 k
      4. Pablo: 79.35 k
      5. Jorge: 71.35 k
      6. German: 64.35 k
      7. Rene: no valid lift

      Double over-hand thick bar deadlift. I followed this pattern again by opening with 165-kilos where the 2nd place guy ended up, then doing 180, 200 and finally taking 216kg. As it was not an official IM Apollons Axle it may not count as a record but I'll let everyone else worry about that (too tired to give a **** right now). The official scores show Gabriel pulling 170-kilos for his final best effort (a bunch of guys bombed as the weigh fell from their hands) but I opened with 5kg less!

      Scores
      1. Steve: 216 k - New European Record.
      2. Gabriel: 170 k
      3. Stew: 150 k
      3. Jorge: 150 k
      3. Rene: 150 k
      6. Pablo: 142.5 k
      7. German: 130 k

      One hand deadlift (thumb over): again the same pattern. Most were done and dusted at 120kg and I'd pulled WR level 152.5kg once in training. So I did 120kg, 130kg, 140kg and then (as above) using the promoters record breaker discs (so-called little gems of 125g, 250g and so on) I pulled a tiny bit more than the old 151kg WR. So now I had potentially not only a EU record (?) but a WR in the same meet. One might say it was going according to plan...

      Score
      1. Steve: - right hand 151.95 k - New World Record
      2. Gabriel: - left hand 120.45 k
      3. Pablo: - right hand 112.95 k
      4. Stew: - left hand 110.45 k
      4. German: - right hand 110.45 k
      4. Rene: - right hand 110.45 k
      7. Jorge: - right hand 105.45 k
      Weaver to the rear: Some of the guys had been a little confused by the rising bar rule earlier on and now Gabriel was thrown by the clearly explained 'if you used you right on the one hand deadlift you must use your left or vice versa. Speaking to him he said that he'd only trained one hand- wtf? I'd been nagging/advising fellow Brit Stew Killick, throughout and now, with this event his anyway, here was his chance to get a few percentage points ahead of Gabiel and take 2nd overall behind me. So it was, Gabriel did 4kg and with everyone else out, it was just me and Stew left. Using my left hand (one hand deadlifting with my right) I did enough for another 2nd place (3 firsts and 2 2nds meant I was about 80+pts ahead of the next guy). Not only had I won but it was a British 1 and 2 so our team slaughtered Johhny foreigner ha ha

      Score
      1. Stew: -right hand 7 k
      2. Steve: - left hand 6.4 k
      3. Rene: - left hand 5 k
      4. Jorge: - left hand 4.75 k
      5. Pablo: - left hand 4.5 k
      6. German: - left hand 4.25 k
      7. Gabriel: - right hand 4 k
      More when fed, watered and rested...

      Final Results:
      1. Steve Gardener (England): 487.99
      2. Stew Killick (England : 405.59
      3. Gabriel Sum (Germany): 394.22
      4. Jorge Gonzalez (Spain) : 355.54
      5. Pablo Garcia (Spain) : 348.42
      6. German (Spain) : 320.29
      7. Rene Kirschner (Germany : 282.44

      By teams:

      1. England: 13 points
      2. Spain: 9 points
      3. Germany: 6 points

      As Jose says elsewhere we then went out with Feleces (?) a huge Spanish powerlifter and loader for the day and talk utter shite and BS (as one does) about all things strength. The beer and burgers helped. I had an issue with the hotel in that they'd emptied my room even though I had booked for TWO NIGHTS!! via the internet. This was followed by being out of the room at 12 noon on Sunday which meant I literally sat around, slowly getting sun burnt, until my pre-arranged pick up six hours later. As my phone battery had died it was all I could do.

      All was well at Madrid airport but the 11 hour wait at Amsterdam is BORING!! and time I will never get back. Then, minutes after we took off (around 11am the next day) we had to make a u-turn over the North Sea as an engine was playing up. That's a first. I started goofing off and laughing (scenes from Father Ted etc played through my head) otherwise my tired ass, gritty eyes and surly demeanor for what was an already over long journey would have meant a popped blood vessel.

      Regardless of my usual old age grumblings on the journey, the bed, etc I must pass on my thanks to Jose. A stellar promoter and ref and he took me everywhere I needed to go with good grace. Cheers Jose.
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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      • Wednesday
        First session after a few days back/recovering. The 2HP I was hoping to do a few singles with my recent working set poundage but not today. V/Gripper work, done first, was better.

        V/Gripper
        Usual warm ups then -
        L/H: L15 x 3 x 1 reps (2nd easy)
        R/H: L16 x 3 x 1 reps
        NB: need to start using Super Series spring to get comparative levels.

        2HP
        worked to a successful single with 107.7kg then bombed 3x with 112.7kg (scales less).
        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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        • Thursday
          Chest n back
          @ WG
          Took my Euro cup in and had a bunch shake my hand and wish me well. Kiss off of Phyllis!

          V Bench
          arm a side x 20 reps, 20-kilos @ x 15 reps, 40-kilos @ x 12 reps, 60-kilos @ x 10 reps, 85-kilos @ x 8 reps, 105-kilos @ x 5 reps

          Pullovers
          8p x 8 reps, 12p x 8 reps, stack+20-kilos x 8 reps,

          @ WG

          Low Rows
          80-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 8 reps

          Bwt: back to a reasonable 286lbs
          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

          Comment


          • Friday
            Andy P at w/gym egging me on

            DH WD
            Tough!
            B/H: 1/1 x 6 reps @, 3/3 x 6 reps @, 4/4 x 3 reps @
            L/H: 5/4 x 5 reps, 5/5 x 2 x 1 reps
            R/H: 5/4 x 6 reps, 6/6 x 2 x 1 reps

            Double overhand thick bar deadlifts.
            I'm keeping these in for the time being cos I like them and got good at them and might see if I can beat the WR by years end.
            bar x 6 reps, 70-kilos x 4 reps, 100-kilos x 3 reps, 130-kilos x 1 rep, 160-kilos x 1 rep (sb on), 180-kilos x 1 rep (sb on) and 200-kilos x 3 x 1 reps (both belts on, made me dizzy on 1 and 2, dropped 2nd).
            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

            Comment


            • Saturday
              Ummed and ahhed about taking a day off but as I am over Mike's for Sunday dinner (it being my birthday tomorrow - age 46) I did legs today and added 2HP after watching Loz attempt 117.5-kilos on the equipment (failed but still...)

              Leg Press
              plate x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps, 494-kilos (sb only) x 8 reps, 694-kilos x 8 reps (off of safeties only, SB+Wraps. Pad added to back rest to increase range a little)

              Leg Ext
              60-kilos x 8 reps, 125-kilos x 8 reps, 145+25-kilos x 8 reps, 145-kilos+50-kilos x 6 reps

              Leg Curl
              20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps, 45-kilos x 5 rep

              2HP @ 44mm
              worked to 110-kilos x 1, 1, F, 1 (shakey) reps
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

              Comment


              • Monday
                V/Gripper
                Started out using the spring it came with and then decided to see where I was on the spring we will use this weekend (gold and or orange).
                B/H: L1 x 6+ reps @, L7 x 3 reps @, L10 x 1 rep @,
                L/H: L13 x 1 rep, L15 (skipped ahead by accident) x 1 rep - gold spring: 3/3 x 1 rep, 4/4 x 1 rep, 5/5 x F (poor set), 1, 1. 5/6 x TnG, VN, 1*
                R/H: L13 x 1 rep, L15 x 1 rep, L16 x ?? - gold spring: 3/3 x 1 rep, 4/4 x 1 rep, 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x TnG, 1, F*, F
                * both proper knuckle poppers
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                Comment


                • Tuesday
                  Thick 2HP day (@ 64.5mm)
                  Set up (scaled at 25.6kg) x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +77.5-kilos (103.10) x F*, 1 hard rep, F, 1 solid rep, F
                  * = knuckle popper

                  2" V-bar for variety
                  B/H: bar (12.5) + 87-kilos disc x 1 rep @, +97-kilos x 1 rep, +107-kilos x 1 rep @
                  R/H only: +117-kilos x 1 rep, +122 (134.5kg/296.52lbs) x 1 rep
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                  Comment


                  • Wednesday
                    Shoulders n arms @ GN
                    Seated press
                    1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 6 reps, +120-kilos x 6 reps
                    D/B H/Curls
                    10-kilos @ x 15 reps, 20-kilos @ x 10 reps, 30-kilos @ x 8 reps (H)

                    TPD using 2" thick v-bar
                    stack x 10 reps, +25-kilos x 8 reps, +50-kilos x 8 reps (H)

                    bwt: 285.5lbs
                    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                    Comment


                    • Sunday
                      @ GN
                      A little later but what the hey it is Sunday. Also stayed after talking to Phil about his first BB Competition (he's doing an other so must have loved it)

                      Double over hand thick bar deadlifts
                      A feeler session to see where I was after 2 weeks off. Answer - still there ha!
                      bar (35kg) x 6 fast easy reps, 75kg x 3 reps, 105kg x 1 rep, 135kg x 1 rep, 165kg x 1 rep, both belts on, 185kg x 1 rep, 195kg x 1 rep, 205kg x 1 rep
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                      Comment


                      • Monday
                        I was gonna run an errand first thing but remembered I've got the kit for testing and reviewing coming (today??) so packed orders and then did VG work.

                        I'm looking to slowly add to my WSH Leg 1 numbers. So, for example, in Leg 2 I'd look at the following as movement forward and enough to keep me in the running. Leg 3 u again and so on with a peak at Leg 4 as per the 2nd list:
                        List 1
                        2HP - 112kg
                        WD - L9
                        VG - L19

                        List 2
                        2HP - 116
                        WD - L11
                        VG - L21

                        I expect others to improve too so I need to have these down as 3rd attempt numbers.

                        V/Gripper
                        All done with gold spring
                        B/H: L3 x 6 reps @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @.
                        L/H: L13 x 1 rep, L14 x 1 rep, L15 x 3 x 1 reps - could have done more but am looking to slowly add to this as I go.
                        R/H: L14 x 1 rep, L15 x 1 rep, L16 x 1 rep (hard as it was a poor set), L17 x TnG, L18 x 2 x 1 reps (first was hard as it was a poor set - but the 2nd was ok enough to make me feel like going for another - as above will add slowly).
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                        Comment


                        • Tuesday
                          Chest n back

                          @ GN
                          Barbell Bench Press
                          bar x 15 reps, 60-kilos x 8-10 (?) reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 3 x 1 reps

                          Pullovers
                          12p x 8 reps, 18p x 8 reps, stack(20p)+25-kilos x 6 reps

                          Thick 2HP
                          43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 83.6-kilos x 1 rep, 93.6-kilos x 1 rep, 103.6-kilos x 1, F, 1, 1,

                          @WG
                          Low Row
                          used thick handles
                          100-kilos x 8 reps, 125-kilos x 8 reps. No belt and thumbless grip
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                          Comment


                          • Wednesday
                            DH WD work
                            This is, as it ever will be, brutal on the wrist.
                            W/up using the orange spring then went to work on the gold.
                            B/H: (O) L1 x 6 reps, L2 x 3 reps, (G) L3 x 3 reps, L4 x 1 rep, L5 x 1 rep, L6 x 1 rep, L7 x 1 rep

                            2" V-Bar work
                            B/H: 72.5-kilos x 3 reps @, 92.5-kilos x 1 rep @, 112.5-kilos x 1 rep @
                            R/H: 132.5-kilos (see note) x 1/2, 1, TnG, F
                            NB: actual weight 134.7-kilos/296.45lbs as I was using the same 20kg plates as at the weekend. I may take a small drop to have a proper run at this.

                            Also arrived during the workout was the equipment from www.ultimategrip.co.uk (manufactured by www.monsterbars.com) made up of a pair of Fatgripz (tm) and a Forearm Bar. I took some photos and may have some initial thoughts to include in my review for UG
                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                            Comment


                            • Friday
                              Leg Press
                              Down a little on leg press... annoying
                              0-kilos x 15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 480-kilos x 8 reps, s/belt+wraps on 600-kilos x 8 reps, 720-kilos x 0. Tried 2x and it just sat there.

                              Leg Ext
                              65-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 6 hard negs/eccentrics per leg

                              Leg Curl
                              25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps

                              Took the Fatgripz to the gym. Comments: loved the... the contraction is...ouch....feels like another 15-kilos on the bar (which he liked). Several guys tried them and they were used on side laterals, curls, dumbbell deadlift and chins. All in all positive.
                              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                              Comment


                              • Friday PM
                                V/Gripper work - gold spring
                                The back of my right wrist twinged during the first couple of warm up sets.
                                B/H: L3 x 6 reps @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @
                                L/H: L13 x 1 rep, L14 x 1 rep, L15+1B x VVN, 1, 1 rep. An accidental attempt at L18+1B, dropped back to L15+1B x 1 rep then back up to L16 x VN
                                R/H: L14 x 1 rep, L15 x 1 rep, L16 x 1 rep, L18 x VVN, 1 (tough), N (poor set), F - started the back of the wrist off again so stopped.
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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