Mobsters training log

[Steve Gardener]

and the way my back feels today should not have done! OUCH!!

[Steve Gardener]

Wednesday
Back still iffy although the more I move about the better it gets. I take ages to stand up but once I'm there it feels ok.

Nutter that I am this has not prevented me from hitting the gym so...

Vulcan Gripper
a little off where I'd have liked to have been but the next lift was on, on, on!
B/H: L1 x 6 reps @, L7 x 3 reps @,
L/H: L10 x 1 rep, L12 x 1, VVN, 1, 1, VVN, VVN, VVN
R/H: L12 x 1, L16 x 0, VVN, L15 x 1, L16 x 1, VVN, VVN, VVN, 1

2HP @ 44mm
Having discussed the merits or otherwise of smaller loaded plates I gave it a spin today. Given the state of my aching back it went very well.
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 75-kilos x 1 rep, plus 78-kilos (100kg total approx) x 6 x 1 rep (there was an initial attempt which failed so it would read thus: 0, 1, 1, 1, 1, 1, 1)


Had a visitor down for the latter part of the session . Stew K.

[Steve Gardener]

Friday
Back still feels f**k**g awful and so loads of time spent stretching etc and then, when working out, not doing myself in.

Seated Press (s/s with deadlifts)
50-kilos / 110lbs x 8 reps, 75-kilos / 165lbs x 6 reps, 90-kilos / 198lbs x 4 x 1 reps

Thick bar d/o deadlifts
Pulled from 9" blocks and used both a thumb over and a thumbless grip. Had no problems locking out with the 70-kilos but had to slow things down when using the 100-kilos. I was use a 2-inch thick hollow scaffolding tube over a 2" thick solid bar today. I also used a more upright sumo style stance to help take some pressure of the injury.
40-kilos / 88lbs x 8 reps (easy), 70-kilos / 154lbs x 8 reps, 100-kilos / 220lbs x 8 reps (harder), 100-kilos / 220lbs x 4-6 r/pause reps (trying hard to lock out at top)

DB Curls - s/s with triceps
V hard on the final set so ended up doing the second heavy set one arm at a time. Weights only noted - does not inc bar and collar weight.
10-kilos / 22lbs @ x 8 reps, 17.5-kilos / 38.5lbs @ x 8 reps, 25-kilos / 55lbs @ x 2 x 7 reps

Tricep Pressdown
40-kilos / 88lbs x 8 reps, 60-kilos / 132lbs x 8 reps, 85-kilos / 187lbs x 6 reps, x 7 reps

Like the press and deadlifts I was modifying my stance to stop hurting the back. Like curls this made it much harder to do. Still got the work done.

Overall the session was made that much harder by me being fucked up, injured, whathaveyou. The whole time was a question of how much grit, determination and yes stupidity I had to get the work done without slacking off or going light.

[Steve Gardener]

Sunday
Decided to train at the other gym I use - Gymnation. There were a bunch of teenagers 'working out', I use that term very loosely. Perhaps 'f**k**g about on all the machines' would be more appropriate. Bless his heart one approached me after I'd done my last rep on bench and asked for some advice. I asked if he had some kind of program (it had looked as though he and his buddies were using every machine the gym had).

Anyway they had him, sensibly for his age, doing 3 sets of 15 reps, two body parts per session over three sessions. I asked what he'd done today and it seemed to be a little from all three days. So i then asked 'did you do these?' pointing to seated shoulder presses on a machine. He said yes. So I said 'let me give you a feel for what it could really be like...'.

Off we trot and I showed him that there were three different handle grips and had him do 5 reps in each position one after another for two sets. He got that 'oh flabbergastenpoopy' look on his face. The realisation of his going through the motions and then he still had a set to go. Poor sod. I dropped the weight down to a magnificent 11-kilos and pushed him a tiny, tiny bit. He almost looked upset and I explained that that was why he wasn't really being asked to push hard on squats, bench or whatever. I pointed out that he really had only worked his side delt and tricep and yet looked, ha ha, fucked. No doubt I haven't made a friend and am sure he'll be cursing me when he gets his first taste of delayed onset muscle soreness. He should be grateful it wasn't something hard.

One hand deadlifts
B/H: 60-kilos x 3 reps, 100-kilos x 3 reps,
L/H: 120-kilos x 1 rep, 135-kilos x 4 x 1 reps
R/H: 140-kilos x 1 rep, 150-kilos x 1 rep, 155-kilos x 3 missed reps

CG bench - max
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 155-kilos x 4 x 1 reps

[Steve Gardener]

Monday
Feeling 'on' so worked out again.

2HP @ 44mm
Going great guns on this at the mo.
equ x 8 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 75-kilos x 1 rep, plus 78.5-kilos (another new training PB) x 4 x 1 reps. Only the 3rd was touch and go and I then took the whole set up and weighed it on our super scales (accurate to +/- 100g) and it showed 101.6-kilos or 223.52lbs. That means I did more for multiple singles than the man at No 7 of the top 50 of all time spot (he did 101.4). Sweet.

T/L/R/Thunder
need to warm up more to top weights as evidenced by my right hand progress
B/H: 45-kilos on heavy pin x 8 reps each
L/H: 86.25-kilos x 8 x 1 reps using light pin (2-kilos??)
R/H: 97.5-kilos x 0 reps, dropped to 90-kilos x 1 rep, 95-kilo x 1 rep, 96.25-kilos x 1 rep, 97.5-kilos x x 1 reps (actual total weight is 102.9-kilos as pin and set up weighs 5.4kg)

Bwt settled down now at about 274lbs or so.

[Steve Gardener]

Wednesday
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x VN, 1, 1, VN, VN, VN, VVN
R/H: L12 x 1 rep, L16 x 7 x 1 reps

Leg Ext
70-kilos x 8 reps, 105-kilos x 8 reps, 150-kilos x 8 reps

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

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 550-kilos x 8 reps

CG Bench - speed day
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 6 x 1 reps (4 of which felt easy)

L/P/Down
70-kilos x 8 reps, 140-kilos x 8 reps, 147.5-kilos x 7 reps

NB: a lot of sets were supersetted with other exercises to allow longer rests.

[Steve Gardener]

Somewhat annoyingly I realized I only did 450-kilos and not 550-kilos on the l/press as I thought.

[Steve Gardener]

Wednesday pm
I haven't been to GN in the evening for ages so there was far too much talking and not enough attention paid so that might be why I fucked up - see below.

T/L/R/Thunder
B/H: 45-kilos x 8 reps @

L/H: 85-kilos (90.4 OR 95.4??) x 5 x 1 no problems plus a few more attempts

R/H: 85-kilos x 1 rep (as above), 100-kilos (as above) x 2 x 1 reps, dropped to 95-kilos (as above) x 2 x 1 rep, then back to 100-kilos (105.4 OR 110.4) x 2 x 1 and 2 x 1 attempts.

I am not exactly sure what I was lifting because as I put the weights away I am sure a disc I thought was a 10-kilo disc was in fact a small diameter 15-kilo disc. So, for example, with my left hand I may have been using 5-kilos more than I thought and the same again with my right. Because I trained at Gymantion for a change and used the heavy pin I'd adjusted the numbers anyway... all very confusing to say the least. So I either had a blinder of a session for more singles than I'd thought or was off if the weights were right... :blink All the numbers above are, therefore, what I thought I was doing and may have been heavier.

[Steve Gardener]

Friday am
Session all over the place. V annoying.
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x 1, VVN, 1, 1, 0, 1, VN
R/H: L16 (accident) x 0 reps, L12 x 1 rep, L16 x x 1, VVN, 1, 0 reps

Tested both hands at end of VG work and then after 2HP and both ok on standard grippers (left did a BBGM and right was a gnats ball off on a BBSE)

2HP @ 44mm
equx 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 75-kilos x 1 rep, plus 79.5 (misload again) x 0 reps, 79-kilos x 1/2 off floor then a missed rep, dropped to 78.5 (probably should have done this for 5-8 x 1 reps anyway) x 1, 1, skin, missed, missed. Stopped as skin had torn a little at base of right thumb on 2nd half decent rep

Bwt 275lbs

[Steve Gardener]

Sunday
Seated press
50-kilos x 8 reps, 75-kilos x 6 reps, 92.5-kilos x 1 rep (felt good so slowly increased weight), 95-kilos x 1 rep, 97.5-kilos x 1 rep, 100-kilos x 1 rep

DB Curls
10-kilos @ x 8 reps, 17.5-kilo @ x 8 reps, 27.5-kilos x 8, x 7 reps

Both of above supersetted with

Back Extension machine
3p x 10 reps, 6p x 10 reps, 9p x 10 reps, 12p x 10 reps, 15p x 10 reps, tried 18 but couldn't get my feet under stirrups

Tricep Pressdown
stack (105lbs) x 8 rep, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 45-kilos x 8 reps, plus 50-kilos (PB) x 7 reps

bwt: 19st 12.5lbs on GN machine (differs from ours by 4lbs)

[Steve Gardener]

Tuesday
V annoyed with one hand deadlift. I need to look back at previous efforts on this to see where I am going wrong cos it was all over the place. Yet CG Bench was ok with the two triples with 140-kilo a very nice surprise.

One hand deadlifts
B/H: 20-kilos e/s x 3 reps @, 40-kilos e/s x 3 reps @
L/H: 50-kilos e/s (120) x 1 rep, 58.75-kilos e/s x 0, 55-kilos e/s x 5 x 1 reps - not too bad but not what I wanted
R/H: 60-kilo e/s x 1 rep, 66.25-kilos x 0 reps, 65-kilos e/s x 0, 0 - nuts basically.

CG Bench - max
20-kilos e/s x 8 reps (t/l), 40-kilos e/s x 6 reps (t/l), 60-kilos e/s x 1 rep, 68.75-kilos (157.5-kilos) e/s x 4 x 1 reps, 60-kilos e/s x 3 x 2 sets

* t/l = thumbless

[Steve Gardener]

Tuesday pm
as per earlier post I was not very happy with the result of the work on one hand deadlifts. So having used the search topic function on my gripboard log I went back ages to see what I was doing before back when I was half decent at it. That'd be late 2006 and early 2007 when I competed against Theo in a supermatch. I pulled 150-kilos right and a weak 120-kilos left. I'd done more with both in training but without the pauses required for an event. I looked at my working numbers so...

One hand deadlift (again) - thumb over
B/H: bar x 6 reps @, 60-kilos x 5 reps @, 100-kilos x 3 reps @
L/H: 130-kilos x 6 x 1 reps (having done 5 x 1 earlier)
R/H: 140-kilos x 6 x 1 reps
NB: I was alternating the left and right hand efforts.

[Steve Gardener]

Thursday
I need to review the RT work cos I'm having good and bad sessions. It might be the order/sequence of lifts affecting it.

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 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 78-kilos x 8 x 1 reps. Started shaky but got better with each successful attempt.

T/L/R/T
B/H: (Light pin) 40-kilos x 1 rep, 50-kilos x 1 rep, 70-kilos x 1 rep

L/H: (light pin) 90-kilo x 0 reps, 80-kilos x 1 rep, 85-kilos x 1 rep, 90-kilos (again) x 0 reps, 88.75-kilos x 5 x 1 reps.

R/H: (heavy pin) 90-kilos (big disc) x 1 rep, 95-kilos x 1 rep, 100-kilos x 1 rep (hard) 97.5-kilos x 0 reps, 95-kilos x 3 x 1 reps (all hard/just)

[Steve Gardener]

Saturday
Man was I fucked after this. Shaking a tad and bordering on puking. I have never puked but man did I feel like I was gonna. Grippers were good and bench was up again. Note that I changed some nuts around cos I trained at Gymnation. Anyways...

Crush grippers
I'll alternate these now up to the European.
B/H: CoC 1 x 6 reps @, HG200 x 3 reps @, CoC 2 x 1 rep @, HG300 x 1 rep @,
L/H: BBGM x 1 rep (deep set), CoC 3 x 1, x VN, VN, VN.
R/H:CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 1 rep, CoC 4 (Jim's 4.01 rated gripper) x 2mm, x 2mm

Leg Ext
70-kilos x 8 reps, stack (120 at GN) x 8 reps, 75-kilos one leg at a time x 8 reps (I cannot go heavier nor add weight so did one legged leg extensions)

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

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos x 6 reps

Bench Press
first two sets decline until rack and bench were free: 60-kilos x 8 reps, 100-kilos x 6 reps (don't like decline - felt wierd). 140-kilos x 3 sets x 3 reps The first one was a little off due to the declines pre-ex'ing my front delts. I'm aiming for 4 x 3 next time.

Pullover machine
12p (60-kilos) x 8 reps, 18p (about 90-kilos) x 8 reps, stack (100kg) plus 20-kilos x 7 reps.

Some sets, reps and exercises were supersetted to save time.

[Steve Gardener]

Monday
Suffering from brain ache (see below) and a very sore feeling lower back (fortunately saved by brain ache ha ha). The back, chest, triceps, traps and I am sure other muscles are all suffering from DOMS from Saturday.

I'd intended doing RT work today. So got a light pin and the free spinning handle to take to Gymnation with me. Had a pee and set off. On arrival I realize the handle is still on the table at my gym. Numptie cods. So wrist roller and back extension work it is then.

W/roller (2.5-inch thick and lightly knurled)
25-kilos x 3 x 1 reps, 50-kilos x 3 x 1 reps, 70-kilos x 3 x 1 reps, 90-kilos/198lbs (tough) x 3 x 1 reps

Back Extension (s/setted with every 3 singles above)
8 plates on stack x 10 reps, 12p x 10 reps, 16p x 10 reps. I wanted to do more but my back was saying 'go ahead if you wanna crawl back home'. So stopped.

Bwt: 20st 1/2lb (280.5) on GN scales. Must be all the junk food etc I ate over the weekend.