Mobsters training log

[Steve Gardener]

Friday
Decided to train a day early - cos I felt like it
CG Bench - speed.
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 62.5-kilos a side x 8 x 1 rep.
The first 2 sets and single from the third were down on our bench press bench. But I am still uncomfortable with it (too low a pick up when heavy etc) so the last 7 singles were all done in the power rack.

Singles super-setted with:

1 arm cable rows
30-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps, 55-kilos x 6 reps and 60-kilos x 6 reps per arm

[Steve Gardener]

Saturday
A decent enough session
Seated press
by the gods my delts felt this all over again. d**n it was hard work and like last time nowt left for dips after
20-kilos a side x 8 reps, 30-kilos a side x 6 reps, 35-kilos a side x 2 reps, 40-kilos a side x 1 rep and 1 missed rep

EZ Curls
10-kilos a side x 8 reps, 20-kilos a side x 6 reps, 30-kilos a side x 4 loose reps

Dips
zero so

TPD
55-kilos x 8 reps, 60-kilos x 2 x 8 and 1 x 7 and arms PUMPED (right upper arm 19 and 5/8ths of an inch)

Bwt: back to 283lbs again.

Later on in the afternoon after little more than a protein drink at 12 noon I did a few singles with each of the thick handled dumbbells - so 53 kg, Inch, 97kg and Millennium all pulled for at least 2 singles right handed. MDB easier than the 97kg

[Steve Gardener]

Monday
Trained at Gymnation
Grippers - volume
L/H: RB 240ip x 9 x 2 reps (some TNG)
R/H: BBE 9 x 1 reps

R/Thunder
B/H: 45-kilos x 6 reps
L/H: 80-kilos x 2 x 4 reps
R/H: 90-kilos x 2 x 4 reps
Had intended doing 8 x 1 so happy with the above

2HP @ 70mm
worked to 91.1 but missed it. Dropped to 88.6 x 5 x 1 reps and then added a 1.25-kilo disc for 89.85-kilos x 3-4 x 1 reps. Some were half up, some just off floor.

BWT: 20st 3lbs / 283lbs

[Steve Gardener]

Wednesday
On Monday evening, while coaching Anthony, I had one of those spasms in my back which warns me to stretch more, walk more etc.

Yesterday I had another 1 or 2. Today I had another. Since Monday it's been a case of stretching it out every time I got up and moved about because it's felt that stiff.

So today you'd have thought it would have been a nuts workout or worse that I'd have started, got badly fucked up and had to stagger home but no...

CG Bench Press - heavy
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos a side x 1 rep, 65-kilos a side x 1 rep, then 72.5-kilos a side (165-kilos) x 3 x 1 reps Dropped to 140-kilos and a pause to show Louis a speed groove rep.

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 530-kilos x 6 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 30-kilos x 5 reps

Bwt: 20st 4.5lbs or 284.5lbs.

Now I'm not knocking one of the best workouts I've ever had and a new highest ever bodyweight but FFS!! I'm laid up with a spasming back jibbing me for 2 days and taking painkillers and torn between walking it off and resting, stretching etc. Then I didn't have my usual diet yesterday yet I hit 284.5lbs and bench 2.5-kilos less than my all time best for 3 singles. Then still banged out a rep with 140-kilo for fun.

One of these days I'll figure out how this nuts works!

[Steve Gardener]

Friday (at the unit)
Pinch = rubbish I tried a am workout but got to 90-kilos easy and then a very tough 92.5-kilos. 95-kilos was not there at all. So knocked it and came back later. Result?? The bloody same. Although I have mild sciatica (need a massage and or manipulation) I was just off today. V annoying.

2HP @ 44mm (approx)
usual warm ups then 90-kilos x 7 x 1 reps after dropping back down from a v hard 92.5-kilos. I also measured the set up at 43mm (H may have changed it) but this could not have made that much of a difference.

TPD
On, on, on.
50-kilos x 8 reps, 55-kilos x 8 reps, 60-kilos x 3 x 8 reps (PB on this machine). Arms tight and 'burnt'.

Bwt: seemed higher on our scales at 283.5lbs which would probably mean 285 on the Gymnation ones.

[Steve Gardener]

Saturday
A very long day. Started by having another go at the pinch. Then, having already got warm etc, checked the book and had a crack at speed / groove benching.

2HP @43?? or 44mm
worked to 3 x 1 very tough reps at 95.5-kilos. Most of the poundage to 90-kilos was done with a towel over. H was on fire. Him and Nick had a crack at pinch using a 42mm set up (3 x 10mm spacers and the metal discs). Nick was off and missed 100-kilos with and without gloves but H pounded 90, then 95 and then got a 100 (weighed at 99.6-kilos). The only 'trick' I gave him was that he would sweat very quickly onto the discs with any pause so it was chalk, set and quick lift. By the end his inner thumb skin was well fucked.

CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 65-kilos (150-kilos total) x 8 x 1 reps inc a few paused.

I stayed from 1030 to 1600 and was HUNGRY!!

[twig]

So what did you have for tea?

[Steve Gardener]

Loads of chicken (3 drumsticks and 2 other bits) and some veg. Then off to Asda for some beer, icecream and pizza.

[twig]

meat, beer, ice cream and pizza, that's 4 of the 5 basic food groups.

[Steve Gardener]

Monday
Slow start to day set me behind a little.
Grippers - heavy
L/H: to GM x 5 x 1a
R/H: CoC 3.5 x 5 x 1a

RT (in lieu of thick handled dumbbells)
Newer handle
L/H: 81.25-kilos (plus the usual) x 3 x 3 reps
R/H: 91.25-kilos (as above) x 3 x 3 reps. Last set almost easy

Older handle (v stiff and used for overload only)
L/H: 105-kilos x miss.
R/H: 120-kilos plus handle etc Took it down to 105-kilos and did some holds.

[Steve Gardener]

Tuesday
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 67.5-kilos e/s x 1 rep, 75-kilos e/s x 3 x 1 reps

1 arm cable row
20-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps, 60-kilos x 8 reps

[Steve Gardener]

Thursday
Seated press
20-kilos e/s x 6 reps, 30-kilos e/s x 4 reps, 40-kilos e/s x 4 x 1 reps

EZ Curls
10-kilos e/s x 8 reps, 20-kilos e/s x 6 reps, 30-kilos e/s x 4 reps

Tricep Pressdown
stack x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 45-kilos x 2 x 8 reps

Bwt: 20st 71/2 lbs!! or 287.5lbs Most ever!!

[Steve Gardener]

Thursday pm
It looks like Mike and I will be collecting this on Saturday cgi.ebay.co.uk/ws/eBayISAPI.dll?ViewItem&rd=1&item=150189058775&ssPageName=STRK:MEWA:IT&ih=005#ebayphotohosting so I did the saturday am workout this evening

2HP @ 44mm (set up properly)
I worked to 96-kilos x 6 attempts of which 5 were good

R/Thunder
To
L/H: 82.5-kilos x 3 x 3 reps
R/H: 92.5-kilos x 3 x 3 reps
As usual does not inc set up weight.
[/quote]

[twig]

That look purdy!

[Steve Gardener]

Collected it all today and just put it together etc whilst training grippers (also had lunch with my daughter).

Saturday
Grippers - volume
Tough
L/H: RB 240ip x 10 x 2 attempts - all over the place and included some VVN rather than closed.
R/H: BBE x 10 x 1 ok

Apparently both H and Loz did 100.5-kilos for 1 on the 2HP