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Mobsters training diary

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  • Friday
    Did I say miss... naughty boy. With a somewhat rude awakening at silly o'clock (4.40am) by my off his tits lodger singing and playing music - I have asked what he was thinking but I don't think that came into it) under my belt (I had a quick 'word' or three and no music or complaint) I decided to give the 18-inch trap bar deadlifts a spin.

    Trap-bar deadlifts
    I started from the floor and worked up more of a sweat adding plates to get it close to 18-inches off the ground as I added weight. Bar weighs 21kg
    61-kilos x 6 reps, 101-kilos x 3 reps, 141-kilos x 1 rep last set from floor and upped height. 181-kilos x 1 rep and with sb on, 211-kilos (now at a little under 18") x 1 rep (other belt on), 231-kilos x 1 rep and a fail at 251-kilos.
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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    • Friday pm
      What I'd intended to do... chest n back

      @ Whey Consortium Gym

      CG Bench Press
      bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 4 x 2 reps

      s/s

      LPD
      60-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 8 reps, 140-kilos x 2 x 8 reps

      s/s with bench hvy sets as above

      Low Rows
      110-kilos x 2 x 8 reps
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

      Comment


      • Saturday
        Note to self: do not deadlift Friday, work back Friday afternoon then pinch and work to 200kg on the thick bar deadlift Saturday... your back will spasm like a b***h when you're eating a LATE (as per) Saturday lunch. Ouch!!

        2HP
        working with Loz (which always helps) to a successful if ugly final single with 106.7kg

        D/O/T/B/D/L
        worked to (then slightly passed him) with Loz again he just missing (didn't quite get it past his knees and I just about pulled it all the way) 200kg x 1 rep
        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

        Comment


        • Monday
          Vulcan gripper - gold
          B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. Same sets etc as before
          L/H: L16 x 1, N, VN, VN, F
          R/H: L18 x VVN (PS), VVN, TnG, 1 (good set), VVN

          RT - newer handle
          Quick test to see where I am at
          BH: set-up + 45-kilos x 1 each, +60-kilos x 1 each, +75-kilos x 1 each.
          R/H: +90-kilos x 1 rep

          Tuesday
          Coached Naz, no sign of Sal and had 3 more lads ask about training. In between Naz's conditioning work I did:

          D/H W/Developer - gold
          L3 x 6 reps @, L4 x 3 reps @, L6 x 1 rep @, L8 x 3 x 1 reps @ (3L 4R next time)
          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

          Comment


          • Wednesday
            @ Gymnation They were having a friendly body-weight formula deadlift competition. Winning weight was over 175kg by a 62kg guy. To mix it up I walked over and with no warm up did a 150-kilos hook grip one hand deadlift!

            Legs.
            Leg Press
            0-kilos x 15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps (sb), 480-kilos x 8 reps (sb), 600-kilos x 8 reps (sb/w) and 700-kilos x 8 reps (usual form+sb/w/b)

            Leg Extension
            60-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 5 negs each leg (10 up both legs 5 each down)

            s/s

            Leg Curl
            25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 7+1/2 rep
            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

            Comment


            • Thursday
              No training tomorrow as I am doing a strength display/seminar at Harts Strength & Fitness Centre (The old school centre, Mill street, Clowne) on Saturday.

              2HP @ 44mm
              equ 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, +80-kilos x 2 x 1 reps, +82.5-kilos x 6 x 1 reps
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

              Comment


              • Monday
                In spite of lifting, so it feels like, 'all day', on Saturday (I did a paid for lifting exhibition at Harts Strength & Fitness Gym for their grand opening) and a day off as per it was back to the grind stone and training for leg 3 of the WSH today. So 1030am sees me in the Whey Consortium gym tidying, working and training as I go. I'm coaching later (4.30pm)

                Vulcan gripper - gold
                B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. Same sets etc as before
                L/H: L16 x TnG, N (ps), VVN, VVN, N
                R/H: L18 x 1e, L16 (accident) x silly easy 1, L18 x 1, 1, 1 reps I could have done more but concentrated on bringing up my left hand instead.
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                Comment


                • Tuesday
                  Chest-n-back/coaching Naz in between

                  CG B/Press
                  bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3/2/2/2 reps

                  s/s hvy sets with

                  LPD
                  60-kilos x 8 reps, 90-kilos x 8 freps, 120-kilos x 8 reps, 150-kilos x 6 reps

                  and

                  L/row
                  60-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 8 reps
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                  Comment


                  • Wednesday
                    Coaching James later (4.30). WD work went well and 2HP sucked. I may go back and crank on it later.

                    D/H W/Developer - gold
                    B/H: L3 x 6 reps @, L4 x 3 reps @, L6 x 1 rep @,
                    L/H: L8 x 3 x 1 reps (2nd major tough)
                    R/H: L8 x 2 x 1 reps, L9 x 2 x 1 reps

                    2HP
                    As above sucked. Even when getting air under on the heavy stuff it was as shaky as hell. I know my back gets sore after a back workout but this is becoming a constant and very annoying trait.
                    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                    Comment


                    • Thursday
                      Coaching Naz at 6pm
                      Trained at GN

                      Trap Bar rack work
                      worked to a 251kg fail

                      BB Rack work
                      worked to 300-kilos for holds
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                      Comment


                      • Friday
                        S+A at Whey Consortium Gym

                        Seated Press
                        bar x 12 reps, 50-kilos x 8 reps, 75-kilos x 6 reps, 95-kilos x 3 x 1 reps

                        s/s

                        DB H/Curls
                        10+kilos x 12 reps @, 20+kilos x 10 reps @, 32+kilos x 6 loose reps (as I was snagging it on a headphone cable I did another 2 more reps).

                        s/s

                        TPD
                        50-kilos x 8 reps, 70-kilos x 8 reps, 87.5-kilos x 6 hard reps
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                        Comment


                        • Saturday
                          At Whey Consortium Gym
                          Double overhand thick bar deadlifts
                          worked to a 190kg single and then failed at 200kg. I then dropped back to 4 reps with 160kilos (sb only) and 3 reps the same weight. Loz worked to a 190kg overhead and then did a few reps at 160 overhead before moving on to other lifts.
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                          Comment


                          • Monday
                            @ Whey Consortium Gym
                            V/Gripper work - gold spring
                            Cocked up 2x when making attempts with left - see post
                            B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. L/H: one attempt at L15 was actually a L18 and went half way. So I dropped down and did it again with the right level.
                            L/H: Bombed on first attempt as my 2nd cock-up occurred. I set it at L19 and moved it again before the penny dropped. L16 x TnG, VN, TnG, TnG, VVN
                            R/H: L18 x TnG, VVN, 1, 1, 1, 1 reps

                            Coaching James at 3.3opm
                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                            Comment


                            • Tuesday
                              @ Whey Consortium gym

                              D/H W/Developer - gold
                              B/H: L3 x 6 reps @, L4 x 3 reps @, L6 x 1 rep @,
                              L/H: L8 x 2 x 1 reps Stopped at this point. Big efforts now for Saturday only.
                              R/H: L8 x 1 reps, L9 x 2 x 1 reps. They may have been VVN as it was a 'soft landing' rather than a click as per usual.

                              Naz changed time to 6pm

                              Heard Dave Talbot had passed away. RIP Dave.
                              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                              • Tuesday PM
                                @ Whey Consortium Gym

                                Decided, as I was bored, to have a little crack at some 2" V-Bar work. If I keep it up I wanna push Adam T Glass as he's doing rather well on it at the mo (350 unofficial lift) and I am sure I can keep pace (PB of 332lbs).

                                2" FBBC V-Bar lift
                                B/H: bar (12.5kg approx) x 6 reps @, +30-kilos x 3 reps @, +45-kilos x 1 rep @, +60-kilos x 1 rep @, +75-kilos x 1 rep @, +90-kilos x 1 rep @, +105-kilos x 1 rep @. All no belts at all.

                                L/H: +120-kilos x F, F, Dropped back to 105-kilos and 1st set did 1, F, F and 2nd 1, 1, F. I alternated right and left.
                                R/H: +120-kilos x F, 1, dropped back to +105 and did 2 x 3 reps with the 2nd set nice n high (well over required height).
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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