Mobsters training diary

[Mobster]

Tuesday
V/Gripper
to
L/H: 5/6 x 1, 1, VVN, 1 reps then 6/5 x 1, 1, F reps
R/H: 6/6 x 3 x 1 reps, then 6/7 x VVN, 1, N, 1 reps

Adj T/handle
to +115-kilos x 2 x 3 reps each hand

[Mobster]

Friday
P/Squat
to 280-kilos x 6 reps

L/Press
to 680-kilos x 6 reps

L/Curls
to stack x 10 reps

Leg Ext
to 13p x 8 r/p reps

Saturday
V/Gripper
to
L/H: to 5/6 x 1, 1, F, N, 1, VN, 1 reps
R/H: to 6/6 x 3 x 1 reps then 6/7 x N, 7/6 x F, 6/7 x VVN

Adj T/Handle
to set up + 112.5-kilos x 3 x 3 reps with either hand

Sunday
Rest

Monday
Close Grip Bench Press
to 145-kilos x 4 x 1 reps

D/O/T/B/D/L
to 197.5-kilos x 2 x 3 reps. Tough as belt was being a bugger to adjust and needs replacing. On the first very ugly set I was notr getting my hips through at the top. Much adjusting of belt and so a long rest and the second set was better.

Inch

[Mobster]

Thursday
Man on a mission today. Went to JSP+, bank, opticians (collected new glasses), dentist (signed in and booked appt), shops and did a bunch of other stuff. Tesco sim not working so cancelled contract and signed with Virgin. Slightly more expensive but more than double minutes and unlimited texts. Back home and later in the day plumber called and may be able to start work next week and may even have a roofer for me. I just need a sensible quote.

I painted while grip training and knocked pinch on the head for now and so adjustable thick bar came forward. I'd like to do 160-kilos by the spring.

V/Gripper
to
L/H: 5/6 x 6 x 1 reps. Even this irritated my tear.
R/H: 6/6 x 6 x 1 reps

Adj thick bar
B/H: to set up (at 60mm) +110-kilos x 4 x 1 reps then was on fire and did 6 reps with each hand (right was better)

[Mobster]

Tuesday
V/Gripper and TSG
1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @ then
L/H: to GHP 8 x N, 1, TnG, VN, VN
R/H: to 2 attempts at the CoC 4 (both to 1/4 inch)

2HP
The two hand pinch w/out was, to be frank, shite. The skin tear on my left thumb webbing needs more time and even lifting off the sweet spot still caused grief.

Wednesday
Mind fuck today. Not helped by the gym scales. On the up a free t-shirt from the gym is nice. The loss on the scales motivated my gym work. Used a BP Intra product during workout (as in amino acids drink)

Seated press
to 102.5-kilos x 2 x 4 hard reps - 60-kilos x 8 reps

s/s heavy sets with

Hammer DB Curls
to 45-kilos x L5/6R reps - 22.5-kilos x 8 reps

s/s heavy set with

TPD
7p x 8 reps, 11p x 8 reps, 15p x 8 reps - 8p x 8 reps

Inch
L3/4R reps, L4/5R reps. Too out of it to do farmers walk

[Mobster]

Monday
@ home
CG Bench Press
to 142-kilos x 6 x 1 reps (last 3 s/s with deads)

DO TB DL
to 170-kilos x 5 reps (last rep v ugly)

[Mobster]

Sunday
Late start for me and a couple of missed sessions make all the difference.

V/Gripper
to
L/H: 5/6 x VN, 1, 1, 1, 1 reps
R/H: 6/6 x 5 x 1 reps

2HP
to (lower than usual and off the sweet spot - also a slow start but as reps progressed form improved))
107.7-kilos x F, 1, 1,TnG, 1, 1, 1 reps

[Mobster]

Thursday
Rest (more of a missed day than a rest day)

Friday
Power Squat
to 260-kilos x 8 reps

Leg Press
to 680-kilos x 7 hard reps (felt it in muscles on top of thigh)

Leg Curls
to stack x 12 reps

Leg Ext
to 13px 8 hard reps (more so left leg)

Inch work

[Mobster]

Wednesday
A mostly productive morning even if I am bit daft. Trained at PH near lunch time
Seated Press
to 102.5-kilos x 3, 4 reps

s/s

Hammer DB Curls
10-kilos @ x 12 reps, 20-0kilos @ x 10 reps, 30-kilos @ x 8 reps, 42.5-kilos @ x 8 loose reps

TPD
8p x 12 reps, 11p x 10 reps, 15p x 7 reps - d/s 8p x 10 reps

Inch work

[Mobster]

Tuesday
Lots of painting done, Felt well moody in the am better after lunch. Back slightly sore from yesterdays deadlifts

V/Gripper and TSG
to
L/H: CoC 3 x 2 x VVn, 1, TnG, 1, 1 reps Found reps better if dog leg was out and not in in L/H
R/H: CoC 3.5 x 1 rep, BBSE x VVN then 5 x 1 reps

2HP
Had to be real careful and keep an eye on the still repairing skin on left thumb so stopped at less than maximum.
to +80-kilos (102.7) x 1 rep and then left it there.

[Mobster]

Monday
@ PH
CG Bench Press
to 140-kilos x 5 x 1 reps, then d/s 100-kilos x 8 reps and 60-kilos x 12 reps

DOTBDL
to 195-kilos x 2 x 3 reps (loads better than last session)

Inch work
Played as per. Training at PH later in the day meant a few new faces saw my Inch work (as in it doesn't get used or lifted by anyone else)

[Mobster]

Thursday
V/ Gripper + TSG
to
L/H: GHP8 x VVN, N, VVN, TnG reps
R/H: 6/6 x 2 x 1 reps, 7/7 x N, 1, 1, TnG,

2HP
to 112.7kg x 2 x 1 reps and 2 failed reps

Friday
Rest / company

Saturday
Safety Squat bar
piss poor effort. My lower back did NOT like this at all.
Bar x 8 reps, +40-kilos x 8 and 6 reps

Leg Press
to 660-kilos x 11 reps

Leg Curls
1/2 stack x 15 reps, stack x 15 reps, 10 reps

s/s

Leg Ext
1/2 stack x 15 reps, stack x 15 d/d reps, no reps worth a mention one leg at a time

Inch catch work

Sunday
Felt off by 5% all day for one reason or another
V/Gripper
L/H: 6/5 x VVN, N, VVN, N, VN, N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 2 x N reps

2HP
to 107.7-kilos x 2 x 1 reps, 1 just there rep and then skin tore on my left thumb

[Mobster]

Wednesday
Tip of the day - do not pick at the past. Sufficient to say I NEEDED to work out my feelings at the gym

Seated Press
to 100-kilos x 3 x 3 reps

s/s

Hammer DB curl
to 40-kilos x 8 reps @ loose

TPD
to 15p x 8 reps and a drop set of 8p x 8 reps. Used belt to hold me down and last set v hard.

Inch 'catch'
In essence I pick it up right handed quickly, let it go for a fraction of a second (working on bettering that), and then 'catch it'. Managed two rough n ready singles

[Mobster]

Tuesday
Got a confirmation that my GHP 8 attempt (2 reps) was passed. So I am in the No 3 spot.

Vulcan and TSG gripper work
to
L/H: GHP8 x N, VN, VVN, VVN VVN reps
R/H: CoC 3.5 x 2 x 1 reps, BBSE x 2 x 1 reps, CoC 4 x 1/4-inch and a N attempt.

2HP
to 112.7-kilos x 3 x 1 reps

[Mobster]

Monday
To amuse myself I did a few closes of the GHP8 between sets of both bench and deadlifts.

CG Bench Press
to 142-kilos (bar is 27kg) x 6 x 1 reps

D/O/T/B/D/L
to 190-kilos x 1,1,1,1 and then 2 r/p reps cos time was getting on.

[Mobster]

Saturday
Prelude: Many, many months ago, having sold my Gloucester home, I decided to treat myself to one of thew GHP grippers from Wade Gillingham's Superstore. I contacted Wade to ask what might be good and he, rather than let me buy one, send me one to allow me to complete the GHP challenge. Well, being between homes and without a camera etc, it sat in the box it had arrived in - sealed and unopened - for months. Having finally settled in my new home here in South Wales and with the new love of my life camera's on hand (Dawn) I decided this Saturday was a good a time as any.

TSG gripper work
warmed up with Vulcan 1/1 x 8 reps, 3/3 x 3 reps, swapped to a CoC 3 x 1 rep and a CoC 3.5 x 1 rep. All set as per.

I started with the RH and followed the terms and conditions (so box opened on camera, gripper stays in view and the enclosed block is used). It was a GHP 8 and I did 2 reps on camera. For some reason my pc would not recognize Dawn's memory card so I am waiting on her to send me a file to forward to Wade. Following the attempt I also did a few set attempts with myt left hand (VVN) and several more wide closes, no block used, in my office while we faffed around with the memory card etc If my attempt is recognized I will be alongside Juha and Andrew D in the top 3-4 spot (so probably No 5). I'm fairly confident I can equal Nathan H at No 1 with the GHP 9 for 1 rep. http://www.gillinghamhp.com/gc.aspx

2HP
to 111.2-kilos x 4 x 1 mostly solid reps (second moved a tiny bit)