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Mobsters training diary

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  • Monday pm
    Lack of anyone, inc latecomers Seb and Jacek, showing up mucho annoying



    Tuesday
    No Nath so I did legs at GN. Opened yard for Seb, Jacek and Chris on return at 12 noon.
    Leg press
    to 680-kilos x 8 reps

    Leg Ext
    to 100-kilos x 2 x 6 reps (12/6) negs

    Leg Curl (1 leg standing machine)
    to 15-kilos x 8 reps @. Nice.

    Putting my support behind this: http://www.arni.uk.com/Grip%20Streng...le%202011.html
    There's some amazing training kit on offer. Some worth hundreds.
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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    • Wednesday am
      Naz
      Legs sore (quads). I did note that the idiot who repairs the kit at GN had somehow managed to off set the weight pin on the leg press so that I was able to load only 18 x 20kg plates on one side (and still have room for more) and 16 x 20kg plates on the other which had room for only a small plate left. Hence, at the time, my right thigh feeling more of the work.

      RT work
      NH
      B/H: 60-kilos x 6 reps, 80-kilos x 3 reps
      L/H: 95-kilos x 5 x 1 reps. Mostly tough
      R/H: 105-kilos x 5 x 1 reps also the same.

      OH
      L/H: 122.5-kilos x 5 x 1 reps
      R/H: 135-kilos x 5 x 1 reps plus one to make up for a slightly sloppy one.
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

      Comment


      • Thursday pm
        No one to coach in the AM and two guys interested pm (If I had a pound for everyone that asked ha ha). Jacek et al trained. J worked to a 100-kilo push press. His approach was off and I had him almost run at the bar (the better to kick it's ass!) and that succeeded where the others failed.
        Shoulders n arms
        Press
        Started out hard as shoulders ache etc
        worked to 87kg x 3 x 4 reps

        DB H Curls
        Biggest final set yet but v loose. May drop back to 40's for multiple sets
        worked to 107.20lbs a hand x 5 reps @

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

        Comment


        • Friday
          2HP
          worked to 107-kilos x 3 x 1 reps and then 109-kilos x 4 x 1 reps
          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

          Comment


          • Saturday
            Rest

            Sunday

            T/Grippers
            to
            L/H: CoC 3 x 5 x 4 reps
            R/H: HG350 (n) x 5 x 4 reps, HG350 (o) x 4, 4, 3 reps (+F), CoC 3.5 x 5 x 1 reps (+F)

            Monday
            Back
            Chins
            3 x 6 reps

            LPD
            70-kilos x 10 reps, 110-kilos x 8 reps, 145-kilos x 8 reps

            Low Rows
            80-kilos x 8 reps, 105-kilos x 8 reps, 137.5-kilos x 8 reps
            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

            Comment


            • Tuesday
              RT work
              Well off compared to the usual. probably from showing off and lifting heavy but cold (without warm-ups) on Monday evening.

              Wednesday
              Rest

              Thursday
              2HP
              to 109-kilos x 5 x 1 reps
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

              Comment


              • Friday
                Legs
                Leg press
                Hit the wall when maxing out again. Not sure why and why on this machine. No wraps etc used until past 480kg.
                120-kilos x 8 reps, 240-kilos x 8 reps, 354-kilos x 8 reps, 474-kilos x 8 reps, 594-kilos x 8 reps, 684-kilos x 1!!

                Leg Ext
                Said to Naz - Ronnie does 30+ with 250 and 30+ with 295. So... worked to 145-kilos and tried to do 15. Did 12 and legs were on fire.

                Leg Curl
                3 x 45 x 8 reps. Later my hamstrings kept cramping up.

                Saturday
                Loads down today. V busy. Did an inverted CCS close of a 3 (inserted card etc) hanging from inversion boots - so upside down in our power rack (vid on Facebook).
                T/Gripper work
                Usual warm ups
                L/H: to CoC 3 x 6 x 4 reps
                R/H: HG350(N) x 6 x 4 reps, HG350(O) 3 x 4 reps, CoC 3.5 x 6 x 1 reps
                Also did a close of an AtomGripz 4 (quad) band gripper.

                Sunday
                @ GN
                RT work
                Used the usual 'new handle' and then switched the the one loaned to me by Sam (more on which later).*
                N/H
                B/H: +60-kilos x 6 reps, +80-kilos x 3 reps,
                L/H: +95-kilos x 5 x 1 reps,
                R/H: +105-kilos x 5 x 1 reps

                O/H*
                L/H: 125-kilos x 0, 110-kilos x 3 x 1 reps, 115-kilos x 3 x 1 reps, 120-kilos x 0
                R/H: 125-kilos x 0, 110-kilos x 3 x 1 reps, 115-kilos x 3 x 1 reps, 120-kilos x 0
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                Comment


                • Monday
                  shoulders n arms
                  With my shoulder problems this is probably my hardest to do workout
                  Seated Press
                  bar x 12 reps, 50-kilos x 8 reps, 90-kilos x 3 x 4 hard reps

                  DB H Curls
                  10-kilos+ x 12 reps, 20-kilos+ x 8 reps, 30-kilos+ x 2 x 8 reps

                  TPD
                  50-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 6 reps
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                  Comment


                  • Tuesday
                    2HP
                    tried to work to usual amounts but not happening so dropped to 92-kilos x 2 x 3 reps and 97-kilos x 2 x 3 reps

                    Wednesday
                    Did RT work using the Mark MD RT handle (another variant on the 2010 handle) now on loan until after the NEC.

                    Thursday
                    PM workout. Troy, Jason and Rubin. Al doing conditioning style workouts with small variations for all (different needs etc)
                    T/Grippers

                    Friday
                    A few more days training and then rest until the NEC. Back only today. Naz and Jacek in the am. 107M Euro jackpot tonight. Come to papa!!

                    Chins
                    3 x 7 reps

                    Lat Pulldowns
                    70-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 6 reps

                    Low Rows
                    80-kilos x 8 reps, 105-kilos x 8 reps, 140-kilos x 6 reps
                    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                    Comment


                    • Saturday
                      T/Grippers

                      Sunday
                      @ GN
                      2HP @ 70mm.

                      Seb, one of the lads I coach in strongman training, placed 2nd in his first 105 comp and qualified for the British! Nice work.

                      Monday
                      W/roller
                      First time in ages and what a pump! Right forearm hit 16 inches and had lumps n bumps on it. Nice! I could barely make notes in my diary ha ha :lol:
                      C/W: +60-kilos x 6 x 1 reps (up only).
                      A/C/W: +40-kilos x 6 x 1 reps plus pumped it back n forth as this really pumped the forearms. Last days training before the NEC
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                      Comment


                      • Tuesday
                        In spite of a good day off and better sleep than the weekend I am feeling off today. It's not helped by the beginnings of what feels like a throat infection - run down / viral?? Still...

                        No sign of the lads yesterday afternoon nor this morning (Naz trained Monday am and Seb lunch time).

                        Shoulders n arms
                        Seated Press
                        This proved hardest of all with my right aches and pains pretty much being a bomb.
                        bar x 8 reps, 50-kilos x 6 reps, 92.5-kilos x 3 reps... that was it. So...

                        Standing Viking Press
                        Frame x 8 reps, +40-kilos x 2 x 6 reps

                        s/s

                        H/Curls
                        10+kilos x 10 reps, 20+kilos x 8 reps, 30+kilos x 8 reps

                        TPD
                        50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 6 reps
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                        Comment


                        • Wednesday
                          Coached Naz.
                          2HP @ 44mm
                          worked to 102kg x 6 x 1 reps
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                          Comment


                          • Thursday
                            Big struggle today. Major lack of any pop at all due to sniffles (snotty nose etc). Apparently Loz is the same so I am thinking a bug at the expo may be responsible.

                            V/Gripper
                            B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 1 rep @, 4/4 x 1 rep @,
                            L/H: 5/5 x 5 x 1 reps
                            R/H: 5/5 x 1 rep, 5/6 x F, 6/5 x 4 x 1 reps

                            W/Rollers
                            C/W: +20-kilos x 3 x 1 reps, +40-kilos x 3 x 1 reps
                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                            Comment


                            • Friday
                              Decided to do hi reps for a few weeks/sessions.
                              Leg Press
                              100-kilos x 20 reps, 200-kilos x 20 reps, 300-kilos x 20 reps, 400-kilos x 20 reps (usual heavy set format)

                              Leg Ext
                              60-kilos x 20 reps, 90-kilos x 15 r/p reps, 125-kilos x 12 r/p reps

                              Leg Curl
                              20-kilos x 20 reps, 30-kilos x 15 r/p reps, 35-kilos x 12 r/p reps
                              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                              Comment


                              • Saturday
                                RT (Sam's handle)
                                +60-kilos x 6 x 1 reps, +80-kilos x 3 x 1 reps, +90-kilos x 1 rep, +95-kilos x 1 rep, +100-kilos x 1 rep
                                L/H: +105-kilos x 3 x 1 reps
                                R/H: +105-kilos x 1 rep, +110-kilos x 3 x 1 reps

                                Sunday
                                Zilch/rest. Coached Worcester boys, spoke to Kenneth Brown (may bring MMA guy Mark Weir down at some point)

                                Monday
                                Penny Pinch work
                                +5-kilos x 6 x 1 reps, +7.5-kilos x 3 x 1 reps, +8.75-kilos x 3
                                W/Roller
                                C/W +20-kilos x 3 n/s reps @, +40-kilos x 3 reps, +50-kilos x 3 reps, +10-kilos x 2 x 1 left and 3 x 1 right reps,
                                R/H (only): +11.25-kilos (13.4 total) x 1 good rep
                                A/C/W +30-kilos x 3 x 2 reps and pumpers (as per to 16-inches)
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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