Mobsters training diary

[Mobster]

I keep a number of logs online. Some are read by those I compete against and so say the bare minimum and others are warts and all. Let's see who looks at this baby.

Some of the lifts etc are going to sound odd ball or different. This will be because I specialize in being a grip freak. While I do, obviously, train chest, arms etc as you'd expect and am no light weight (over 270 right now at 6'3" tall) my focus is grip and grip strength.

With that in mind I am a certified Ironmind Captain of Crush (tm), bend nails, bolts and the like and have a few official grip lift records.

I'm off in a few minutes to my own gym where I'll be training the two hand pinch and thumbless rolling thunder for this years European Grip Championships (Germany in August).

[Addison K.]

I keep a number of logs online. Some are read by those I compete against and so say the bare minimum and others are warts and all. Let's see who looks at this baby.

Some of the lifts etc are going to sound odd ball or different. This will be because I specialize in being a grip freak. While I do, obviously, train chest, arms etc as you'd expect and am no light weight (over 270 right now at 6'3" tall) my focus is grip and grip strength.

With that in mind I am a certified Ironmind Captain of Crush (tm), bend nails, bolts and the like and have a few official grip lift records.

I'm off in a few minutes to my own gym where I'll be training the two hand pinch and thumbless rolling thunder for this years European Grip Championships (Germany in August).

Welcome, brother.

I'm very interested to read your training log.

What are your PRs (feel free to include all the lifts you max out on)?

AK

[Mobster]

I'll list some later.

Thursday
My back has been in bad shape for a while soI took my sweet time warming up, stretching and so on. I really must book in for some more adjustment.2 hand pinch @ 44mm*
equ x 6 reps (about 22kg), plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x missed rep, then half way up, then a solid rep (thank goodness), then the working weight of plus 78-kilos (approx 100 kilos total or 220lb) x 1 (just), 1 (ditto), a missed rep, then 2 x 1 reps (better) for the targetted 4 x 1 reps.

I have probably been over doing this what with the ad-hoc 'fun' comp at our strongman event, then a little go again Monday as opposed to staying on program. As a result the skin at the base of both thumbs is all torn up.

NB: I have an official world class PB for 105.58-kilos / 232+lbs which has me in the 5th best of all time spot on the Gripboards top 50 listing. My workout weight today (which I did, as above, 4 singles with) would have me in the top 9 spot. My planned weight for the European Championships is 107.5 which would move up to an all time 4th best. Funnily enough they had to ask if anyone intended going over 100kg/220lbs and apparantly only I am. Sweet.

Thumbless R/Thunder**
Some adjustments were made with the targetted weight and I may need to do some some maximal (ie: 90%) singles before going for the top weight multiple singles.

B/Hands: 45-kilos/99lbs (plus pin and handle) x 8 reps each
L/Hand: (using a light weight loading pin of about 2-kilos): 80-kilos x 1 rep, 90-kilos x 0, 85-kilos x 1 rep, 87.5-kilos x 1, x 0 (target next time will be either loads with 85 or 86.25)
R/Hand (using the heavier one of about 5.4-kilos): 100-kilos (105.4 total) x 1 easy rep, 1 ok rep, then a missed rep, 95-kilos x 1 easy rep, 97.5-kilos x 2 x 1 ok reps.

At the GNC Grip Gauntlet at the Arnold every year the weight they use is 200lbs or around 90-kilos and that's using a traditional thumb over grip. I'm, on a good day, good for that and change with either hand using no thumb and a shit load more with a thumb. At the recent British Championships I caned more than anyone else did with their right with my left and dominated again with my right.

*the equipment is adjustable for width and 44mm suits me.
** using Ironminds Rolling Thunder handle but with a thumbless grip

[Future]

Very detailed journal.

[CaveMan]

Awesome journal. Good to see more strength freaks here.

[Mobster]

Cheers guys. As I do more I'll use less detail. I'm just back from some much needed back therapy.

[Dabear]

welcome Mobster!
nice to have a grip freak here.

[Mobster]

Just to show you all I do some normal training two of my none grip workouts are thus:

Legs, chest and back

and

Shoulders and arms.

I also do a speed bench day and a max bench day as part of a bigger prgramme.

Legs chest and back is tomorrow. I'm reasonably strong on these.

[Mobster]

Saturday we do a lot of strongman training at our facility. Today some numpty (moron) seems to be under the impression that one of the star members owned our place. I've just seen a post by my business partner in which he had to point out that the 'star' doesn't pay the rent or indeed any of the bills. We do. I'm tempted to throw the sorry assed tit who wants to come and train here out on his ear before he gets his hand on a barbell. In other words he'll never get a chance to train there. The star player, as it were, has not given a false impression (he's as good as gold) it's the tit with the missing brain cells that needs a kick up the jacksy. Grr.

Anyway here's a photo of part of the gym we own. It's very, very old school:



Since this photo was taken we've added a leg press and some other items (donated by a local IFBB pro).

[Mobster]

I did some stretching between work today (my business partner and I own a supplement company). He helped rig up a hoist arrangement to a jib of sorts abutting the upstairs property. It is very rough and ready at the mo. Once its properly fixed etc I'll post some pics of us doing arm-over-arm type hoist work. They are good for conditioning as well as back work.

Just for fun and without realising I'd climbed a bit further than I had I was showing a neighbour how holding two lengths of the rope doubles it to at least 2 inches thick and pulled my self 4 feet up without noticing ha ha

[Mobster]

We held an event last week and as expected (with 2 of our boys placing in the top three) low and behold the emails are a-coming for big old boys wanting a crack at our equipment.

[Mobster]

Some pre-workout prep.

When I do this workout I consider it the hardest. Because there are so many big muscle groups being worked and compound exercises involved I add 1 ephradrine tablet to my usual strong black and sweet coffee.

Today will be:
Legs
Leg Ext, Leg curl, Leg Press

Chest
speed bench

Back
Rows OR Lat pull downs OR Pullovers (depends on what gym I'm in)

Gyms
I use my own (see above - co-owned by me and my business partner) or Gymnation in nearby Alfred Street, Gloucester.

[Mobster]

Added my avatar. It's from a design for a shirt I wanna wear to events. Here's the larger version:

[CaveMan]

That picture is awesome. I have to admit, I have no idea what you're talking about half the time (slang differences) but I love this thread!
Keep it up!

[Mobster]

Saturday
Back super tight before hand so lots of warming up
Vulcan Gripper work*
B/Hands: L1 x 6 reps @. L7 x 3 reps@
L/Hand: L10 x 1 rep, L12 x 1, 1, 1, 1, 0, 1 reps
R/Hand: L12 x 1 rep, L16 x 6 x 1 reps
both hands max single work s/set with leg work

Leg extensions
70-kilos / 154lbs x 8 reps, 145-kilos / 319lbs x 8 reps, stack (145) plus 5-kilos / 330lbs x 8 reps

Leg Curls (weak on these)
20-kilos / 44lbs x 8 reps, 40-kilos / 88lbs x 8 reps, 45-kilos / 99lbs x 6 reps

Leg Press
hard locking out left leg due to back strain but...
0-kilos per leg (sled only) x 8 reps @, 120-kilos / 264lbs x 8 reps, 240-kilos / 528lbs x 8 reps, 550-kilos / 1210lbs x 4 reps

Close Grip Bench for speed
60-kilos (132lbs) x 8 reps, 100-kilos (220lbs) x 6 reps, 140-kilos (308lbs) x 1, 330lbs x 5 x 1 reps

Lat Pull Downs
70-kilos/154lbs x 8 reps, 140-kilos/308lbs x 8 reps 147.5-kilos (stack and 7.5 added) / 324.5lbs x 6 reps. Using the v-bar handle. s/set with bench