Mobsters training log

[twig]

Raarrrgh!

[Steve Gardener]

Saturday
Started late (too busy chatting with my lodger) so ended up taking two cups of coffee and kicked off at well after 11am and not 10am as intended. But all in all it was ok. All training was outside in the sunshine (fabulous). I'll be crispy tomorrow but it was not a day to waste.

Thumbless rolling thunder
I'd remembered, this time, to write out my intended numbers, weights, reps etc and then when I arrived thought 'screw it, just plop one of the 90-kilo discs on'.

B/H: 45-kilos (50.4) x 8 reps each
L/H: 90-kilo (95.4) x 7 x 1 reps (No: 4 rough rest ok)
R/H: 90-kilos x 1 rep, 93.75-kilos x 1 rep, 97.5-kilos (102.9) x 5 x 1 reps

K/bell swings
24-kilos bell x B/H* x 20, R/H x 20, L/H x 20, B/H x 20* (was flipping it round rather than over and then, in mid air, swapping hand to hand. Only the first rep was actually two handed)

And much later (for fun)

90-kilo disc (67mm thick) pinch
x 4 x 1 reps off of floor. Nice.

[Steve Gardener]

Monday
Grippers were well off. I even had a slight twinge in the back of my right wrist. I may have another go later or drop down and come back at it. Perhaps last weeks efforts were a peak thing and I need to take another run for the (hopefully) Euros. Pinch was, however, completely the opposite. I could quite easily have done more but held back.

Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L12+2b x VN, VN, L12 x VVN dropped to L11 and still a gnats off. Stopped.
R/H: L13 x 1 rep, L16+1 x 0, L16 x VVN, Vn, L15 x off - stopped.

2HP @ 44mm
1 small change in that once I went passed +30 x 1 reps (set up plus 2 x 15-kilo discs) I swapped the 15's for 20's. My lower back was sore (muscle rather than injury) from Saturday but ok once I got warmed up.
Equ x 6 reps, 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 76.5-kilos (approx 98.4-kilos / 216.48lbs) x 6 x 1 (as above could have done more - no skin issues etc)

[Steve Gardener]

Tuesday
Up for a workout again today and tomorrow I have a lorry coming so need to be around most of the day so of to the gym I went. All at GN

D/O Thick Bar deadlifts
bar x 6 reps, plus 40-kilos x 3 reps, plus 70-kilos x 3 reps, plus 100-kilos x 1 rep, plus 112.5-kilos (148.10 approx) x 3 x 1 reps.
Form was, to be frank, bloody awful.

Seated machine press (last machine session for a while)
1/2 stack x 8 reps, stack x 8 reps, plus 45-kilos x 6 reps, x 5 reps s/s with curls

D/B Curls
10-kilos@ x 8 reps, 17.5-kilos@ x 8 reps, 25-kilos@ x 8 reps

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 5 crappy reps (too heavy on this machine)

Bwt: right down. And I thought I was eating crap... obviously not enough crap
[/quote]

[Steve Gardener]

Wednesday
trained again because tomorrow I'm off to the finals of BSM to cheer on our Lozza!

Back still sore so no kettlebell today

One hand deadlift
B/H: 60-kilos x 3 reps, 100-kilos x 3 reps
L/H: 130-kilos x 1 rep, 135-kilos x 3 x 1 reps
R/H: 130-kilos x 1 rep, 155-kilos x 3 x 1 reps (not quite a mis-load cos I spotted it before I started but couldn't be arsed to change it back to 147.5-kilos as intended)

CG Bench (max)
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 1 rep - v hard so dropped to 155-kilos x 3 x 1 reps (all hard enough)

[Steve Gardener]

Saturday
Back still not 100%. Took time stretching etc

2HP at 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 0, x 1 rep, plus 80-kilos (102 approx) x 0 reps, back to plus 77-kilos x 1 (hard) rep, 1 good rep, 1 good rep (dizzy), plus 77.5-kilos x 1 rep, plus 78-kilos x 1 rep, plus 78.5-kilos x 1/2 rep - stopped there.

TLRT
No warm ups cos I'd stretched warmed up earlier and was nice 'n' warm from pinching. Did these outside in greayt weather again. Left hand off.

L/H: 90-kilos 1, 1, 0, 0, dropped to 90 (95.4) x 0 so stopped.
R/H: 98.75-kilos (104.15) x 1, 0, 1, 1, 1 reps, upped to 100-kilos (105.4) x 1, upped again to 101.25-kilos (106.65) x 2 x 1 reps (last one held for time)

[Steve Gardener]

Sunday
Trained today cos we have a bunch of odds and ends to do with the Severn Valley comp next weekend and so the more time clear the better.

Vulcan Gripper
s/setted with leg work
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L12 x 1, 1, 1, 1, 0, 1 reps
R/H: L16 x 6 x 1 reps

Leg Ext
70-kilos x 8 reps, stack (145-kilos) x 8 reps, 147.5-kilos x 8 reps

Leg Curl
20-kilos x 8 reps, 40-kilos x 8 reps, 45-kilos x 6 reps

Leg Press
0-kilos x 8-12 reps (combo of single and both legs), 120-kilos x 8 reps, 240-kilos x 8 reps, wraps on and 540-kilos x 4 reps

CG Bench
s/setted with LPD
60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 x 1 reps

LPD
70-kilos x 8 reps, stack (140-kilos) x 8 reps, stack plus 5-kilos (145) x 8 reps

[Steve Gardener]

Tuesday
Lots on today and running late so keep it quick...

Back aching (left side) as per so lots of stretching etc.
TLRT
B/H: 45-kilos @ x 8 reps
L/H: 90-kilos (95.4) x 0 reps. Changed to lighter pin (2.5??) with 85-kilos x 1 rep, 86.25-kilos x 2 x 1 reps, 87.5-kilos x 1 and 88.75-kilos x 3 x 1 reps
R/H: 100-kilos x 1, 0, 1, 0, dropped to 98.75-kilos x 3 x 1 and 1 attempt half up

Got old handle out and did
L/H: 100-kilos x 1 and R/H: 120-kilos x 1 with an attempt at 140-kilos (145.4)

K/Bell work
L/H: 24kg x 20
R/H: 24kg x 20
B/H: 24kg x 20 x 2

Bwt well down. But just now the lads all weighed in at much less than usual. The heat (sweat and metabolism naturally speeding up when it's warm) seems to have affected us all.

[Steve Gardener]

Tuesday PM
Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L12 x 6 x 1 (most solid)
R/H: L12 x 1 rep, L16 x 5 x 1 and 1 missed (poor set otherwise as above)

2HP at 44mm
equ x 6 reps, 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 77.5-kilos (scaled after training at 100.4-kilos Sweet )x 6 x 1 with the last rep just tearing the skin at the base of each thumb. Prior to that apart from the usual slight dizzyness I get with this lift I felt good for a few more. Well happy with the pinch

[Steve Gardener]

Wednesday
All training at unit and in the PM. No more until next Monday earliest.
Seated BB press
Man u feel this when you've done machine work for a few weeks. The stabiliziers get soooo weak.
20-kilos e/s x 6 reps, 27.5-kilos e/s x 6 reps, 32.5-kilos e/s x 1 rep (easy), 33.75-kilos e/s x 3 x 1 reps (harder)

D/B Curls
s/s with heavy press sets
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos @ x 8 reps

TPD
40-kilos x 8 reps, 60-kilos x 8 reps, 85-kilos (80 plus a 5-kilo plate) x 2 x 6 reps

[Steve Gardener]

Tuesday
The many, many pints of beer and missed meals yesterday while out and about with two of my brothers (nice seeing them of course and great fun) took the edge off today.

Plus I was about recovered from moving our equipment back into postition on Sunday after a very long day Saturday (5am to 10pm).

One hand deadlifts
B/H: 60-kilos x 3 reps, 100-kilos x 3 reps
L/H: 130-kilos x 3 x 1 reps
R/H: (1st) 160-kilos x 0 reps, dropped to 140-kilos x 1 rep, then 145-kilos x 1 rep, 150-kilos x 1 rep, 155-kilos x 1, 1, 0 reps

CG Bench
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 1 rep, 160-kilos x a very tough rep, 155-kilos x 3 x 1 reps (last one hard)

Played around with some other bits and bobs but nowt serious with Sam Solomi and Paul Savage

In spite of heat, missed meals, etc bodyweight creeping back up.

[Paul Wood]

Nice one hand deads Steve. At the gym where I train they seem impressed when I lift that sort of weight double overhand!

[Steve Gardener]

With my back I would be too. In spite of some very quick and helpful manipulation on Saturday it's still sore (to the touch in my lower back) with a slight favouring of one side over another, which of course sets me up for the issues that need aligning all over again. Grrr.

[Steve Gardener]

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.

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.

[Steve Gardener]

Monday
Thumbless R/Thunder
B/H: 45-kilos on heavy pin x 8 reps @
L/H: 87.5 (accident) on light pin x 1 rep, 85-kilos x 9 x 1 reps (v good)
R/H: 97.5-kilos x 1, 1, 0, 1, 0, 1, 1, 0, 1, 0 all over the place today. The last successful rep was solid as you like and then I missed the next one. Strange

K/Bell
didn't feel like it so did atlas instead

Atlas stone
80-kilos / 176lbs x 3 x 1 to the chest and 3 x 1 onto the platform. The last one made me dizzy. I am real good at picking them up due to the flat handed strength carried over from grip training but rarely, if ever, actually put them onto the 50" platform.