Mobsters training diary

[Mobster]

Thursday
2HP - thick
worked to 98.5-kilos x f, dropped back 2x and it was shot. Ended up doing 2,3,3,3 reps with 83.6-kilos at 67mm thick. Skin on both thumbs chewed up.

V/Bench
0-kilos (each side) x 15 reps, 20-kilos x 15 reps, 40-kilos x 12 reps, 55-kilos x 10 reps, 65-kilos x 8 hard (on usual place) reps

Pec Dec
1/3 stack x 12 reps, 1/2 stack x 10 reps, 3/4 stack x 8 tough reps

[Mobster]

Saturday
Legs with Neville at Whey Consortium Gym
Leg press
120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps, 494-kilos x 8 reps, 669-kilos x 15 reps (usual form for last set)

Leg ext
100-kilos x 2 x x 8 reps, 145-kilos x 8 reps

Leg curl
15-kilos x 8 reps, 25-kilos x 8 reps, 35-kilos x 2 x 8 reps (hard 2nd set)

2HP
worked to 107-kilos with Loz doing (tgt of 3 x 3) 3 rp reps. 3 rp reps and 2 rp reps. Dropped to 82-kilos x 6+4 rp reps

Helped tape up one of Kye's mates finger (he was feint etc) when he mashed it against the stone platform. He'll probably lose the nail.

[Mobster]

Sunday
V/ Gripper - gold spring
Usual warm ups - mostly sitting down.
L/H: 6/5 (L17) x 1,1,1,VVN, 1,1,1 (6 total)
R/H: 6/7 (L19) x 1, VVN, TnG, dropped to 6/6 x 1, TnG, 1 (TNG done sitting, standing up was easy), back up to 6/7 x 1 (ps) and 1 good.

[Mobster]

Monday
waited until 1035 for Naz then went to GN for RT workout
RT OH
set up (pin, clip and handle weight) not included
B/H: 60-kilos x 6-7 reps, 80-kilos x 3 reps, 100-kilos x 1 rep
L/H: 115-kilos x 1, F, 1, 1/2, F
R/H: 121.25-kilos x 4 x 1 reps, dropped to 115-kilos x 7 reps

[Mobster]

Tuesday
Coached Naz, Kaylum and Nathan. A 3 way, ahem, was interesting as I also did shoulders n arms at the same time. Nwv, Sb and Marick later.

standing BB press - closer than usual grip and not full range.
bar x 12 reps, 40-kilos x 8 reps, 60-kilos x 8 reps, 65-kilos x 8 reps

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

DB H Curls
10-kilos + x 12 reps, 20-kilos+ x 10 reps, 32.5-kilos+ x 8+ reps

[Mobster]

Wednesday
Attempted to save Gymnation VAT. They had a sign up stating that two products, inc Multipowers 'Fit Protein' had gone up due to the new VAT rate. But, as far as I know, such products are zero rated. So... I asked, if I was correct and they not only did not have to pay VAT but could claim back as far as they were allowed what they'd over paid I could get a years free membership.

Also trained:
2HP - thick
worked to 93.6-kilos x 1, 1, 1, 1, 2, 1, 2. Tore skin early on so used a different spot on my thumbs and carried on. With my back and forth to the gym office the volume (inc the double reps) was higher as the rest was longer.

[Mobster]

Thursday
Coached Nathan an Kaylum. Trained at the same time as Nev, Seb and Marick this evening. Earlier, while looking for the still not found tin opener I managed to slice my left hand middle finger on a very sharp knife. This made gripper work impossible. I warmed up ok only to have the wound start bleeding once I got to the CoC 3 gripper. So right hand only then. I also did a little more work than usual on the Heavy Grip grippers as I have been hired to assist the Heavy Grips UK distributor at Bodypower (I asked and they said yes).

T/Grippers
usual warm ups then: CoC 3 x 2 x 1 reps, HG 350 (older version) x 3 x 1, HG350 (new) x 3 x 1 reps, BBE x 1 rep, CoC 3.5 x 1, VVN (poor set), 1, VVN

MDB
Started off poorly worked to a hold at almost a full deadlift. MDB = Millennium Dumbell.

One hand lifts (various)
150-kilo dumbbell, 180-kilos on set up, then 220-kilos (just). All for fun. Seb and Marick had a go as well. Not done these for months.

[Mobster]

Friday
Off

Saturday
back work / 2HP

Lat Pulldowns
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos x 6 reps

Low Rows
80-kilos x 8 reps, 110-kilos x 8 reps, 135-kilos x 6 reps

Dumbbell Row
47.5-kilos x 8 reps easy, 80-kilos x 2 x 6 reps a hand. Easy right, v tough left

2HP
worked to +70-kilos when wound on previously fucked finger decided enough was enough (spots of blood)

[Mobster]

Sunday
@ Gymnation
RT (OH)
took my time (a beer or two with Nev last night followed by some fine Rib Eye (yum) at 9pm and a lay in today meant I was in no rush). Both hands upped in weight. All poundage is over set up weight as per.
B/H: 60-kilos x 6 reps, 80-kilos x 3 reps, 100-kilos x 1 rep.
L/H: 112.5-kilos x 4 x 1 reps. Couple were rock solid.
R/H: 122.5-kilos x 3 x 1 and 2 x Fail. Dropped to 100-kilos x 6 reps

[Mobster]

Monday
Some issues with one tenant (seemed to have missed the weekend and his tagged curfew... awoke today and saw he was still in and pointed out it was Monday which came as a shock to him) to deal with. Printer is playing up as well grrr. I think Naz is off doing his SIA course so went to Gymnation (warmer - back to freezing locally).

T/Grippers
worked to similar levels as last week but was able to use left hand. I went to a few attempts at an HG350 with that hand (near only) and BBSE x 2 x 1 reps right.

V/Bench
ran out of time for last set
handles x 12+ reps, 20-kilos a side x 12 reps, 40-kilos a side x 10 reps, 55-kilos a side x 10 reps... no time for 65-kilos+ x reps

[Mobster]

Tuesday
@ WG
Nathan and Kaylum trained am. Seb, Jacek (not Marick as I thought) and Naz all trained in the PM as did I.

One hand deadlifts
worked to 2 x 1 reps TnG with a hook grip at 180-kilos right handed.

Wednesday
Legs @ GN
Leg Press
to 675-kilos x 8 reps

Leg Ext
to 85-kilos x 6 reps r/leg and 75-kilos x 6 l/leg

Leg Curl
to 50-kilos x 5 poor reps so dropped to 45-kilos ans did 3 very strict reps

[Canucklehead]

What's up man? Crush anyone with your bare hands lately?

[Mobster]

Thursday - pm
Coached Naz, Seb and Jacek and worked the Rolling Thunder hard (see note).

Rolling Thunder using older handle
As per weight is load only. I'm using my older handle as I think it compares the most like the latest version IM have for sale. I know Mark pulled 301lbs on the previous model (and this is quoted as the record on their site) but has pulled 271lbs on the newer one. I (as per YT video) pulled 276lbs on a new one Sam Solomi brought for me to try. No one pulled more than 260 at the most recent event (Vice Grip Viking Challenge at the FitExpo in LA).
B/H: 60-kilos a hand x 6 reps @, 80-kilos a hand x 3 reps @, 100-kilos x 1-2 x 1 rep @ (inc one for publicity photo).
L/H: tried 115-kilos, dropped to 110-kilos x 2 x 1 reps, 112.5-kilos (easy) x 1 rep, 113.75-kilos x 1 rep, 115-kilos (solid) x 1 rep and 116.25-kilos x fail
R/H: 122.5-kilos x 4 (may have been 5) x 1 reps. 1 or 2 more singles more than last time.

I'm working this hard 1-2 times a week (I need to watch I do not start stalling as I get to peak strength on this as has happened before) as I am promoting (with a LOT of help from Dennie Felix) and competing in a competition to be held at the NEC/ Bodypower. Supported by Bodypower (I'll be on their site later) and with Ironmind sponsorship. Last year some 25,000 people came through the main doors over the weekend and the strength arena had crowds of at least 1000 most of the day. The event will be open to all (with a limit on numbers of course) and 'joes' have to pull a qualifying poundage. Then they go up against WSM competitors including Mark Felix, Terry Hollands and more. I aim to to VERY well.

[Mobster]

What's up man? Crush anyone with your bare hands lately?

No. You? LOL

[Mobster]

Friday
Rest

Saturday
Same long ass day as per. Nath, Seb, Mike, G, Carl and Jacek

T/Grippers
See last 1-2 sessions for reference. Usual warm ups
L/H: to newer HG350 x VVN, TnG, older x 1, VVN, N, N, N, N
R/H: to the newer HG350 x 2 x 1 reps, older 350 x 3 x 1 reps, CoC 3.5 x 3 x 1 reps, BBSE x 3 x 1 reps

2HP
to 107.5-kilos x 4 x 1 reps, 112-kilos x 1 and 1 fail