Mobsters training log

[Steve Gardener]

Sunday
Only grippers to go now and todays session while it could have been a notch better wasn't too sniffy. As per Sam's earlier post and cos I though 'what the heck' I gave the Atlas stones a spin to help open the back up. Seemed to work.

Warmed up and stretched then:
Atlas Stone
50-kilo/110lbs stone x 3 pick up and stand ups, 80-kilos / 176lbs stone x 3 pickup and stand ups (not quite enough for a high platform)

One hand lift
194.54-kilos x 1 rep @ hand, 234.54-kilos x 1 rep @ hand, 274.54-kilos x right only (nowt there for left) - could have been higher.

Atlas stone
120-kilos / 264lbs x 3 pick ups only

[Steve Gardener]

Friday
40 minutes of limbering, stretching and walking. Feel much better and started to get that 'edge' feeling I need for tomorrow. Bwt (on GN scales): 286.5lbs

[Steve Gardener]

Tuesday
Treadmill
7 mins at 5.5kph

Stretching
Inc back stretches

Vulcan Gripper work
L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L11 x 1 rep, L13 x VVN, x 1 rep (beats old PB).
R/H: L13 x 1 rep, L15 x 1 rep, L16 x 1 rep (equals old PB)
NB: I hadn't taken the sheet with the levels and so noted only the spring settings in my book and just looked them up when I got back. Sweet numbers ha ha

CoC Gripper work
RH only: CoC 4 (from weekend so rated at 4.01) x 1mm off closing, 2mm off, 2mm off, 3mm off - so stopped.
2HP @ 70mm
43.6-kilos x 6 reps, 73.6-kilos x 3 reps, 93.6-kilos x 1, x 1, x 0, x 0 reps

Fin

Bwt: 280lbs dead.

[Steve Gardener]

Thursday
I had a little play for the first time in years on the deadlift but using Gymantion's thick bar to see what I'd be like if I did the European Grip Championships.

Thick bar deadlift
bar (35.6-kilos) x 8 reps (set it on the outside of the rack and then only pulled from the same height as if plates were on it), plus 40-kilos (75.6) x 8 reps, plus 70-kilos (105.6) x 8 reps, plus 100-kilos (135.6) x 6 reps (did not quite lock out the last one).

Seated machine press
1/2 stack (10p) x 8 reps, stack (19 or about 90-kilos according to chart) x 8 reps, plus 30-kilos x 6 reps, plus 45-kilos x 6 reps then asked Scooter and Louis what the record was. They said the pin filled up (so 7 x 15-kilo plates or 105kg) x 1 rep by Louis and 2 reps by Scooter. So I did 3 And got Louis to video it on my mobile (will get a card reader and upload it when I can).

cable curls - s/s with TPD
50lbs x 8 reps, 100lbs x 8 reps

Tricep pressdown
100lbs x 8 reps, stack plus 25-kilos x 8 reps (hard after presses)

Stretching

Bwt 281lbs

[Steve Gardener]

Saturday
Went to Gymnation but it was shut (so have emailed Imran with my offer of working there part time again).

One hand deadlifts
I wanted to see where I am with these before setting a program in motion.
B/H: 60-kilos x 4 reps @, 100-kilos x 3 reps @, 130-kilos x 1 rep @,
R/H: 150-kilos x 0 reps, 140-kilos x 1 rep, 150-kilos x 1 rep
L/H: 140-kilos x 1 rep

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 1 rep, 160-kilos x 1 rep and 170-kilos x 0 reps

KB swings - for conditioning
B/H: 24kg bell x 15 reps R/H: 24kg bell x 15 reps, L/H: 24kg bell x 15 reps, B/H: 24kg bell x 15 reps
My good I was puffed. I'll be looking to do 20 each next time. My back felt nice n warm after with no strains. When doing the single handed reps I used the free hand to brace off of my thigh.

[Steve Gardener]

Monday
Grippers / Vulcan Gripper
L/H: VG L1 x 6 reps, L7 x 3 reps, L14 x 0 reps, L13 plus 1 band x N, N, dropped to L12 + 1 band and did 2 x 1
R/H: VG L1 x 6 reps, L7 x 3 reps, L13 x 1 rep, L16 x VVN, x 1 rep, CoC 4 x 1mm, 1-2mm, 2mm

Leg Extension
60-kilos x 12 reps, 120-kilos (stack) x 12 reps, x 11 reps

Leg Curl
25-kilos x 12 reps, 40-kilos x 12 reps, 50-kilos x 1 too heavy

Leg Press
plate x 12 reps @ leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps (belt but no wraps) hard work

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 8 reps

Bwt: 281.5 lbs

[Steve Gardener]

Wednesday
2HP @ 44mm
set up x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos (about 96 total) x 6 x 1 reps. Happy with that and there was a little more in the tank.

T/L/R/T (+)
+45-kilos x 8 reps @ hand, +80-kilos x 1 rep @ hand, +85-kilos x 1 rep @ hand,
Left hand done the rest are right hand only.
R/H: +90-kilos x 1 rep, +95-kilos x 1 rep, +100-kilos x 0 reps changed to old handle and gave +140-kilos a go with thumb and without (too d**n much ha ha).

[Steve Gardener]

Wednesday pm
Went back to the Whey Gym to see what would happen (baring in mind pinch works the thumb hard and RT is, in effect, a thick bar deadlift) if I did double over hand partial rack pulls on the thick bar. So...

DO partial deadlifts with 2" thick bar (30-kilos empty)
from hole 7 in rack (about 3" above the knee) plus 40-kilos (70) x 6 reps, plus 80-kilos (110) x 3 reps, plus 120-kilos (150) x 3 reps, plus 150-kilos (180) x 3 x 1 reps, plus 170-kilos (200) x 2 x 1 reps (both hard), dropped to plus 160-kilos (190) x 2 x 1 piss poor.

I'll look at what's what later once I've analyzed my performance.

[Steve Gardener]

Friday
Form!! I saw myself at the top of the max thick bar deads and I looked like a banana!

DO Axle deads.
bar x 6 reps, plus 40-kilos (75.6) x 3 reps, plus 70-kilos (105.6) x 3 reps, plus 100-kilos (135.6) x 1 rep, plus 110-kilos (145.6) x 5 x 1 reps

Seated machine press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 4 reps, plus 110-kilos x attempt

Off to unit for

DB curls (plate weight only does not inc handle)
10-kilos @ x 8 reps, 15-kilos @ x 8 reps, 20-kilos x 8 reps, 25-kilos x 8 reps

s/s with

TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 80-kilos x 8 reps, 85-kilos x 8 reps, 90-kilos x 6 reps

[Steve Gardener]

Saturday
Went to Gymnation but it was shut (so have emailed Imran with my offer of working there part time again).

One hand deadlifts
I wanted to see where I am with these before setting a program in motion.
B/H: 60-kilos x 4 reps @, 100-kilos x 3 reps @, 130-kilos x 1 rep @,
R/H: 150-kilos x 0 reps, 140-kilos x 1 rep, 150-kilos x 1 rep
L/H: 140-kilos x 1 rep

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 1 rep, 160-kilos x 1 rep and 170-kilos x 0 reps

KB swings - for conditioning
B/H: 24kg bell x 15 reps R/H: 24kg bell x 15 reps, L/H: 24kg bell x 15 reps, B/H: 24kg bell x 15 reps
My good I was puffed. I'll be looking to do 20 each next time. My back felt nice n warm after with no strains. When doing the single handed reps I used the free hand to brace off of my thigh.


Lazy mofo that I am I neglected, as I usually DO write it out, to write out a plan of action / targets for the session so had no idea what I was supposed to be doing - well maybe a vague one. So I've quoted the last session like this for comparison

Sunday
1 hand deadlift
B/H: 60-kilos x 3 reps each, 100-kilos x 3 reps each, 130-kilos x 1 reps each. 140-kilos x 1 rep right and 1 missed rep left (see above - should have been 135 or 137.5kg)
R/H: 145-kilos x 3 x 1 reps (actually about right)

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 3 x 1 reps - good. I wanna go now lower than this before whey power challenge at xmas when I'd like to hit 190-kilos (418lbs)

KB Swings
24-kilos bell
B/H x 20 swings, R/H x 20 swings, L/H x 20 swings and B/H x 10 swings (ran out of puff). Only a little off what target would have been - cool.

[Steve Gardener]

Tuesday
2HP at 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 76-kilos (scaled at 97.90kg after) x 1 (hard), 1 (also damned hard), 1 (solid), 1 (better), 1 (solid but I was dizzy) and another 1 (so 6 x 1). The actual reps got better but I was all over the place after each one.

Dunno why. I woke v early had a drink and a banana, then back to bed and awake at usual time and ate usual breakfast.

T/L/R/T
B/H: 45-kilos x 8 reps @
L/H: 80-kilos x 1 (easy), so 82.5-kilos 5 x 1 reps (all ok)
R/H: 90-kilos x 1 (easy) so 95-kilos x 2 x 1 (both iffy) so dropped to 92.5-kilos and did 3 x 1 solid reps.

[Steve Gardener]

Tuesday pm
Felt like it (cos I can etc) so did some Vulcan Gripper work

Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @

L/H: L12 x 1 rep, L12 plus 1 band x 5 x 1 and 1 VVN rep

R/H: L13 x 1 rep, L16 x 6 x 1

Based on today I'll either do a CCS with L17 on Thursday (new world record - old one being mine) or have a go at the CoC 4 on video.

If I close a CoC 4 the next step is to do some work on a brand new one (which I have - someone donated one to me for winning this years British). Then contact Ironmind and get certified. Here is a link to the very short CoC 4 closers list: www.ironmind.com/ironmind/opencms/ironmind/Main/captainsofcrush4.html

1998
Joe Kinney

2003
Nathan Holle
David Morton

2004
Tommy Heslep
Magnus Samuelsson

Look at the dates. No one has closed it under the new style rules (credit card between the handles before the big squeeze) since they were changed. Hence the easier style stopped in 2004 and no bugger has done it since. I aim to be the next bugger

[Mike]

All the best Steve!

[twig]

Bring a #4 cert to the UK!

[Steve Gardener]

Thursday
Well what a day, what a hell of a day. The first session was from 11 until well after 3 when Sam Solomi needed to leave. It included grippers (more on that later), my cleaning with some ease the baby Inch, one hand deadlifting the Inch itself with either hand and then a Millennium pick up which Paul Savage claimed (cos that's how it looked) 'you just throw away like it was nothing'. We all also did some training in between. Later on, after food and a drink Paul and I came back and more or less played, well I did. He did some flips on our 400-kilo tire, I did some reps with my hard 3, an attempt (see below) on his HG500, got Jim's 4 to 2mm and so on. 'How come you can do that after all we've done' he asked - buggered if I know

Grippers (planned workout first)
B/H: VG L1 x 6 reps@, L7 x 3 reps@,
L/H: VG L12 x 1 rep, L12+2 bands x a few singles
R/H: VG L13 x 1 rep, L15 x 1 rep, L17 x 2-3mm off (grr). Also several attempts at Paul's 'easy 4' (see videos later) more than a few were '1mm off you sod' (I was effing and blinding at this point). At least 2 attempts on Jim's 4.01 down to 1mm (Paul said 'you're good to 1mm ain't ya ha ha)

Leg press (our machine)
0-kilos x 8 reps @ leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos (wraps on) x 8 easy reps, 530-kilos x 6 easy enough reps.

Leg Ext
1/2 stack (70kg) x 8 reps, stack (145kg) x 2 x 8 reps (second better than the first)

Leg Curl
20-kilos x 8 reps, 40-kilos x 2 x 8 reps

CG Bench (speed)
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 1 rep, 150-kilos x 3 x 1 reps

Lat Pulldown
4 sets from 70-kilos to 140-kilos (first two wide grip, then reverse grip then V bar type grip for last set) x 8 reps a set.

In between, during and after.
44lb Blob (one hand then thumb and two fingers and finally and done 2x by the face for the first time), baby Inch (right hand cleaned to shoulder), Inch (one hand deadlift with either hand) and Millennium (pickup only - not done any work on this so carryover from RT work must be the reason) work as well as multiple gripper attempts after the earlier attempts on both CoC type grippers as well as the Vulcan. I got Paul's HG500 to 5mm for example (slightly smaller spread). Oh and our 90-kilo disc just pinched off the floor. If anything the guys did more attempts and played with more toys than I did.

I'm gonna ache tomorrow.