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Mobsters training diary

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  • Friday
    Seated Press (machine cos both racks were in use)
    1/2 stack x 8 reps, stack x 8 reps, plus 30-kilos x 6-8 reps, plus 60-kilos x 6 reps, plus 90-kilos x 4 reps


    Dumbbell curls
    10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos x 3 x 6 reps

    TPD
    stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 2 x 8 reps, and 1 x 12 reps to finish.

    Bwt: 20st 2.5lbs / 282.5lbs

    NB: no super sets except heavy curls and heavy TPD nor grippers today
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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    • Friday pm
      Man my sciatica was making my left leg shake as this got hard. Rest tomorrow and grippers Sunday.

      2HP @ 70mm (GN)
      43.6-kilos x 6 reps,
      63.6-kilos x 3 reps
      73.6-kilos x 1 rep
      83.6-kilos x 1 rep
      93.6-kilos x 1 rep
      94.85-kilos* x 1, 1, 1, 1, 1, 1, 1/2 up shaking, fail - did not budge
      * 1.25-kilo back loaded.
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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      • Sunday
        CG Bench Press
        60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 sets of 4 reps (147.5 next time for 4 x 3)

        Grippers
        all sets super setted with bench
        B/H: usual gripper steps warming up
        L/H: BBGM x 1 rep, x 2 reps, x 2 reps, x VVN/1 rep, VVN/1 rep, x 2 reps, x 2 reps, VN/VN

        R/H: HG350 x 1 rep, coC 3.5 x 1 rep (deep set), BBSE x 1 rep, VN, x 1 rep, x 1 rep, x 1 rep, x 0 fin.

        Bwt: 281.5 in flip flops
        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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        • Fooling around with Inversion boots yesterday
          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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          • Tuesday
            legs and back
            Leg ext
            80-kilos x 8 reps, 145-kilos x 8 reps, stack (145) plus 30-kilos (175) x 6 reps

            Leg Curls
            25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps

            Leg press
            0-kilos @ leg x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos (mis-load but I didn't care so left it on) x 6 reps - hard!

            Lat pulldown v-bar (leaning back)
            80-kilos x 8 reps, 140-kilos x 6 reps, 155-kilos x 6, 5, 5 reps
            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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            • Wednesday am
              double overhand (thumbless as well) deadlifts
              (sumo style as before)

              All for form and not weight. So ass DOWN and hips thrust through once I was warmed up.
              60-kilos x 3, x 6 reps, 80-kilos x 4 reps, 100-kilos x 3 x 4 reps

              Wednesday pm
              Vulcan gripper
              I used Paul's for most of the workout which might be why I did rather well. It feels about on par with the one I certified on at David's (ie: David's personal VG).
              B/H: L1 x 6 reps @, L7 x 3 reps @ as per

              L/H: L10 x 1 rep, L12 x 1 rep, L13 x 1, x 1, x 1 with an Ironmind white band on. L14 x 1 rep, then L16 x 2 x BFN reps (damned hard)

              R/H: L12 x 1 rep, L16 x 1 rep, L17 x 1, x 1 , tried a L17 with a CCS but no go. L18 x 1 rep, L17 on video for fun, L18 x 1 rep, and then L19 with a Ironmind white and x 1 BFN rep. So hard that another attempt completely went down the pan.
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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              • Oh and 2 x 2 mins or so in the am with the boots.
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                • Thursday
                  CG Bench
                  60-kilos x 8 reps, 100-kilos x 6 reps, 147.5-kilos x 3, 3, 3, 4 reps (nice surprise)

                  Bwt: (GN) 20st 1.5lbs
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                  • 2HP @ 44mm
                    equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 80-kilos x 2 x 1 reps, plus 80.5-kilos (about 103-kilos) x 1, 1, 0 reps. Stopped there for today.
                    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                    • Saturday
                      Seated machine press
                      1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 75-kilos x 5 reps

                      DB Curls
                      10-kilo@ x 8 (H) reps, 17.5-kilos @ x 8 (H) reps, 25-kilos x 3 x 7 (H) reps H = hammer style

                      TPD

                      stack x 8 reps, stack plus 25-kilos x 8 reps, plus 50-kilos x 2 x 8 reps

                      Bwt: 281.5lbs
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                      • I also did some gripper work including some fun with 'inverting' a gripper he he: http://www.youtube.com/watch?v=LQu7DomXyWo

                        Vulcan Gripper
                        Again using Paul's Vulcan gripper
                        BH: L1 x 6 reps, L7 x 3 reps
                        L/H: L10 x 1, L13 x 1, L14 x 1, L15 x VN, L14 x... god knows as I became involved in coaching so session was cut off.
                        R/H: L12 x 1, L17 x 1, L18 x 1, L19 x 1 plus 2 more attempts without me remembering what the hell I did. Also an attempt at the 4.01 rated IM CoC 4 x 2mm.

                        Then, for fun, we did the video. I'm getting quite used to the playing around with Windows movie maker so hence tone, tune and fade in and fade out etc.
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                        • Sunday
                          Went and did another, this time proper, Vulcan Gripper workout. I also mopped our platform, swept up and clean out the WC etc in between. In a kind of strange super set ha ha. Paul's gripper as before. I did, however, note that while my grippers uprights are perfectly in-line with each other, notch six on the back directly opposite notch six on the front, his are a fraction out. I wonder if others are similar.

                          Vulcan Griupper work
                          B/H: L1 x 6 reps, L7 x 3 reps
                          L/H: L10 x 1 rep, L13 x 1 rep (E), L14 x 1, VN, 1, VVN, VVN, 1 rep
                          R/H: L12 x 1 rep, L17 x 1 (H), then 6 x 1 reps

                          H = hard and E = easy
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                          • Monday
                            Thick pinch day today. A piss poor weekend gave me a nasty mind set which can be just right for an ass kicking workout. So it was.

                            Thick pinch
                            Using 2 x 15-kilo plates (see equipment at the top of the photo) and the end of an Olympic bar weighing 4.10-kilos I did the following:

                            34.10-kilos x 6 reps
                            54.10-kilos x 3 reps
                            74.10-kilos x 1 rep
                            94.10-kilos x 0 reps

                            I changed to the 90-kilos disc (see weight plate at bottom of the photo, with a light loading pin at 1.6-kilos and 2 x 2.5-kilo plates) and did as follows:

                            96.6-kilos x 10 x 1 reps. Nice deep burn.

                            Here's what I used to work thick pinch today:

                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                            • Monday pm
                              CG Bench Press
                              60-kilos x 8 reps, 100-kilos x 6 reps, 147.5-kilos x 4 x 4 reps

                              Lat Pull downs
                              80-kilos x 8 reps, 120-kilos x 6 reps, 155-kilos x 3 x 6 reps

                              Tough.
                              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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                              • Wednesday
                                Leg day and as per back/sciatica playing me up something chronic. But, again as per, I took extra care stretching and warming up.

                                Leg Ext
                                0-kilos x 8 reps@, 80-kilos x 8 reps, 145-kilos x 8 reps, 175-kilos x 8 reps.

                                Leg Curl
                                25-kilos x 8 reps, 40-kilos x 8 reps, 55-kilos x 6 reps

                                Leg Press
                                0-kilos x 8 reps @ (working mostly on depth and locking out), 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos* x 8 reps (hands on knees) + 8 reps (hands off), x 8 reps on pad (deeper).

                                * = The pain in the back meant I had no problems with 90% of the leg movement except locking out. On the heaviest set I decided to push off of the safeties - keeping them locked in position. This would allow me to crawl out without being crushed if my back went pop. However, the range was less than I'd normally do (by a few inches) so I added our 6-inch thick (still slightly damp so covered with a towel) high density foam pad to increase the range of movement. Thus on the heaviest weight I was able to push from the safeties from the depth I wanted. Depth on heavy, heavy sets is usually to at least a right angle (thigh to calf). I like to go to the bottom (or as far as I can and the machine allows) on the other sets.
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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