Mobsters training diary

[Mobster]

Wednesday
Legs (2HP later/James at 3.30)
Leg Press
0-kilos x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 480-kilos x 8 reps(sb), 600-kilos x 8 reps (bb/w), 720-kilos x 0 (bb/w. Just sat there. Same as session before last. Hmm

Leg Ext
60-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 6 negative reps (12 up, 6 down per leg)

s/s

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 6 reps

[Mobster]

Monday
@ Whey Consortium Gym. Back to the grind stone. If I want to win leg 4 of the World's Strongest Hands series I need to up my game. Game upped. Today I mixed CG Bench with my Vulcan Gripper efforts

V/Gripper
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 x N, 1 9nice set), 1, 1, A nice session.
R/H: L18 x 1 rep L20 (7/6 instead of 6/7 as I might have tried had I checked settings before leaving. Eqv to L22 on other versions) x VN, 1, VN, N. I may try 6/7 (L19) next time.

s/setted with

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

[Mobster]

Tuesday
WD
poor

D/O/T/B/D/L
worked to 180-kilos x 2 x 3 reps

Wednesday
2HP
usual warm ups to max, dropped back and did 12 x 1 reps with 91.7-kilos
s/s with

Back
LPD
80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 150-kilos x 7 reps (loose)

L/Row
80-kilos x 8 reps, 110-kilos x 8 reps, 125-kilos x 8 reps

[The Joker]

Consistent. Keep it up.

[Mobster]

Thursday
@ Whey Consortium gym

CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 2, 2, 2, 3 reps
NB: May do 2/3/3/3 next time as I felt I could do that this time.

2" V-Bar
B/H: bar x a few reps @, 52.5-kilos x 3 reps @, 72.5-kilos x 2 reps @, 87.5-kilos x 1 rep @, 102.5-kilos x 1 rep @
L/H: 110-kilos x 5 x 1 reps
R/H: 120-kilos x 5 x 1 reps
NB: all nice n high

DB H/Curls
10+ kilos x 8 reps @, 20+ kilos x 8 reps @, 32+ kilos x 7 reps @,

TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 6 reps

[Mobster]

Friday
@ Whey Consortium Gym
V/Gripper work
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 x 1, 1, VVN, TnG, F, N
R/H: L18 x 1 rep, L20 x N, N, VN, L19 x VVN. Make a note to do only L19 for the next session (eqv to L21 etc etc)

[Mobster]

Saturday
WD work
Orange spring
B/H: L1 (1/1) x 6 reps @, L7 (3/3) x 3 reps @, L10 (4/4) x 1 rep @, L13 - eqv to L10 with a gold spring (5/5) x 3 x 1 rep @. I felt like I'd strained something in the left wrist (quite painful) so put a strap on for the final two attempts. I also took my time.

2HP - volume
worked with Loz. Up to +75-kilos x Loz: 7 x 1, then 4 then 3 then 1 and me: 6 x 1 followed 3, 3 and 2 reps. Next time the weight is going up to +77 or so kilos. The multiple reps had that locked in tight feeling I like.

[Mobster]

Tuesday
@ Whey Consortium Gym
V/ Gripper - gold
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 x 1, 1, 1, N (slowly getting better)
R/H: L18 x 1 rep, L19 (21) x VVN, VVN, 1 (gs), VN
Strange how my left was ok because the twinge/pain I had Saturday has been around a small amount (2-3 times momentarily) Sunday and Monday. I have been wearing an IM 'expand your hand' band for light support but removed it during training.

CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3, 3, 3, 4

s/s with

2" V-Bar
B/H: 32.5-kilos x 4+ reps @, 52.5-kilos x 3 reps @, 67.5-kilos x 1 rep @, 82.5-kilos x 1 rep @, 97.5-kilos x 1 rep @
L/H: 112.5-kilos x 4 x 1 reps
R/H: 122.5-kilos x 4 x 1 reps

[Mobster]

Wednesday
WD work - Orange spring
Brutal as always esp for the left arm. No injury twinges just hard, brutal work. Hence I held back from matching the right.
B/H: L1 (1/1) x 6 reps @, L4 x 3 reps @, L7 (3/3) x 1 rep @, L10 (4/4) x 1 rep @,
L/H: L15 (6/5) x 2 x 1 reps
R/H: L15 (6/5) x 3 x 1 reps

2HP
Upped as before: worked to +77-kilos (about 99 total) x 5 x 1 reps. The more done the better if felt.

[Mobster]

Thursday
Back LATE!! However, with good reason. I was sitting here at the desk last night when Mike dropped in to say two wheelchair athletes (play basketball) were interested in training and was I up for some coaching. So today found me running first one then the other through some adapted drills as well as my own chest n back routine. We did some speed wheelchair drills (1 slow round, 1 medium and one sprint), rope work, hammer/tire work, resistance band work (1 arm pull downs) and some benching. With all the movements I needed to learn what they could and could not do plus overcome issues of any instability. I'd done some research last night and saw that some use straps to hold them selves in place when doing bench work. It will be a work in progress for the next few sessions.

CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 10-kilos x 6 reps, 140-kilos x 4 x 4 reps

Lat Pulldowns
80-kilos x 8 reps, 120-kilos x 8 reps, 150-kilos x 7 reps

Low Rows
80-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 6 reps

[Mobster]

Friday
@ Whey Consortium Gym
V Gripper work - gold spring
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 (18) x 1, 1, 1, TnG (ugly set), 1 (with a wide set), VVN (was done)
R/H: L19 (21) x VVN, VVN, VVN*, N (* = worked on a single sweeping motion. No blip set then sweep)

[Mobster]

Saturday
WD work
Awful and painful. This may well be a case of less is more.

2HP
Worked to +80kilos (102 total) x 5 x 1 reps

[Mobster]

Monday
Vulcan Gripper - gold spring
B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @.
L/H: L16 (18) x 6 x 1 reps - wide set.
R/H: L21 (23) or 7/7 x N by accident. L19 (21) x VVN, VVN, VVN, VVN. Annoyingly close.

CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps (easy), 140-kilos x 4 x 5 reps (hard)

2" V-bar
52.5-kilos x 6 reps @, 72.5-kilos x 3 reps @, 87.5-kilos x 1 rep @
L/H: 115-kilos x 4 x 1 reps
R/H: 125-kilos x 4 x 1 reps

s/setting throughout as per

[The Joker]

Hey Bro, I have not been in here yet. Just stopping by to see how it is going. Keep it up.

[Mobster]

Tuesday
@ Whey Consortium gym
WD
2HP
Both rubbish.