Mobsters training diary

[Mobster]

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.

[Mobster]

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.

[Mobster]

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

[Mobster]

Friday
2HP
worked to 107-kilos x 3 x 1 reps and then 109-kilos x 4 x 1 reps

[Mobster]

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

[Mobster]

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

[Mobster]

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

[Mobster]

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

[Mobster]

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

[Mobster]

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

[Mobster]

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

[Mobster]

Wednesday
Coached Naz.
2HP @ 44mm
worked to 102kg x 6 x 1 reps

[Mobster]

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

[Mobster]

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

[Mobster]

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)