Mobsters training diary

[Mobster]

Tuesday
Ran errands (more tomorrow). Coached Nathan. Saw Abdul. Back training.
Back
Chins
3 x 8 reps x bwt

LPD
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos x 7 reps

Rows
80-kilos x 8 reps, 105-kilos x 8 reps, 140-kilos x 7 hard reps

[Mobster]

Wednesday
Coached new guy Tim through 3 strongman events (Log Press, Farmers and Atlas stones). No sign of Abdullah or Haroon's boy and his mate.
2HP @ 44mm
worked to +82.5-kilos x 6 x 1 reps

[Mobster]

Thursday
am: No one but me in gym. Saw Abdullah walking away as I left at 1130 tsk!
V/Gripper
to
L/H: 5/5 x 6 x 1 reps
R/H: 5/5 x 1 rep, 6/5 x 5 x 1 reps

W/Roller
+30-kilos x 3 n/s reps b/w (ouch!), +40-kilos x 2 x 1 reps b/w (ditto)

[Mobster]

Saturday
RT work
L/H: to +105-kilos x 6 x 1 reps
R/H: to +110-kilos x 6 x 1 reps

[Mobster]

Sunday
Coached Jacek on RT yesterday
Shoulders n arms for me today
Viking Press
frame x 8 reps, +40-kilos x 8 reps, +50-kilos x 6 hard reps

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

s/s

TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 8 reps (hungry like a wolf on stereo helped ha ha)

[Mobster]

Wednesday
Trained all three Asian lads and Tim/Tom.
Head all over the place today with moving maybe on the agenda again.
Legs - still higher than normal reps etc
Leg press
First 2 sets nowt, 2nd 2 with support belt and 3 pads (lift off of pins and from a deep starting position)
120-kilos x 20 reps, 294-kilos x 20 reps, 394-kilos x 15 reps, 494-kilos x 12 reps.

Leg Ext
60-kilos x 20 reps. 90-kilos x 15 reps, 125-kilos x 12 reps. All non-stop this time

Leg Curl
20-kilos x 20 reps, 30-kilos x 15 reps, 35-kilos x 12 reps - as above.

[Mobster]

Thursday
Up and busy early. Finished strimming the lawn by cracking on at 8.30am. Washed, washing and washing up all done. Coached Tim and Jacek. Two girls Tim worked with arrived at leaving time and I thought my luck was in until I realized they were there for someone else ha ha Ego!!
V/Grippers
B/H:
L/H: to 5/5+B x 4 x 1 reps
R/H: to 6/5+B x 4 x 1 reps

[Mobster]

Friday
No sign of Jacek (pm??) but two of the three Asian lads (names in book) trained. Still looking at property in Anglesey... loving the house more and more. 74 High Street, LL71 8EB (not, as per estate agent info, LL77 8EB which is a f'kin field!!).

RT.
Goofed up and popped r/wrist. However, once it settled back in seemed ok - see below
B/H: 45-kilos x 4 reps, 75-kilos x 3 reps, 90-kilos x 1 rep
L/H: 106.25-kilos x F,F, 5 x 1 reps, 111.25-kilos x 1 iffy rep*
R/H: 106.25-kilos x 1 rep, 111.25-kilos x F (pop!!), 106.25-kilos x 5 x 1 reps (may have been 6). 111.25-kilos x 4 x 1 reps*
* scaled after at 114-kilos dead.

[Mobster]

Tuesday
Coaching new guy, Mike Smith, and giving ear ache to others.
2HP
Mucho disappointed with this. So much so that...

Middle finger chins.
I weigh around 115-kilos at the mo (don't ask - it's annoying and I'm eating more or less the same as before) so thought and checked that I could do a middle finger chin. Played around with it yesterday and even did it casual with leg raises to show off. I also had the middle finger double over hand deadlift number that Nick McKinless did recently so decided to see if I could better it. I could... Video of chin to follow.

Middle finger double over hand deadlifts
worked to 100-kilos loaded (scaled at 98.80kg). Video to follow.

[Mobster]

Thursday
Trained 2HP on Wednesday. Skin sore but as I was annoyed with my performance the day before I dropped weight and did 12 x 1 reps.

Shoulders n arms
Slow going on V/Press as last one heavy. No pain just weak!!
V/press
Frame x 8 reps, +30-kilos x 6 reps, +52.5-kilos x 2 x 4 reps

DB H Curls
+10-kilos x 8 reps, +20-kilos x 8 reps, +35-kilos x 8 hard reps

TPD
50-kilos x 8 reps, +70-kilos x 8 reps, +91.25-kilos x 5 reps

[Mobster]

Friday
Visiting Anglesey property.

Saturday
RT - Sam's old handle
B/H: 45-kilos x 6 reps, 75-kilos x 3 reps, 90-kilos x 1 rep
L/H: 105-kilos x 3 x 1 reps, 111.25-kilos x 1, 1, F, 1 reps
R/H: 105-kilos x 3 x 1 reps, 111.25-kilos x 4 x 1 reps.

[Mobster]

Sunday
Coached during training Mike Smith. Leg strength v poor so worked him on that.
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 1 rep, 5/6 x x TnG, F, F, VVN, VN, VVN
R/H: 5/5 x 1 rep, 6/5 x 3 x 1 reps, 6/6 x VN, VVN, VVN

[Mobster]

Monday
Did ok to begin with but seemed to run out of puff towards the end.
Leg Press
120-kilos x 20 reps, 294-kilos x 20 reps, 394-kilos x 15 reps*, 554-kilos x 15 reps*
*usual set ups. No wraps and just support belt on heavy sets
Leg Ext
70-kilos x 15 (r/p), 90-kilos x 12 reps, 125-kilos x 8 reps. All less than they might have been.
Leg Curl
25-kilos x 20 reps, 35-kilos x 2 efforts... both poor.

[Mobster]

Tuesday
House valuation today. Hope it goes well!! No other trainees this morning.
Penny Pinch
L/H: to +8.75-kilos x 4 (of 6) x 1 reps
R/H: to +10 (and a O' spring clip...250g??) x 3 x 1 reps

W/Roller
4 x 1 x 35-kilos done both ways (a/c/w and c/w) up and down

[Mobster]

Wednesday
am: 3 in gym (Glen, Mike S and Tim)
2HP
worked to plus 77 x 6 x 1 reps. Still not happy with performance.