Mobsters training log

[Steve Gardener]

Monday
Chest n' back @ GN
Could have gone a tad heavier and or done an extra rep. Still got a nice pump

V. Bench
20-kilos a side x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps

Pullover machine
1/2 stack x 8 reps, 18p x 8 reps, stack (20) + 10-kilos x 8 reps.

LPD
stack (15plates/100+kg) x 2 x 8 reps

Bwt: 21stones dead on their scales

[Steve Gardener]

Monday pm
Coaching James (wrestler) and did Low Rows with him. No sign of Clive.

Low rows
60-kilos x 10 reps, 100-kilos x 10 reps, 120-kilos x 8 reps, 135-kilos x 8 reps.
Bwt (later in the day so fed) 290lbs on our scales.

[Steve Gardener]

Tuesday
T/Gripper work
B/H: CoC 1 x 6 reps, HG200 x 3 reps, CoC 2 x 1 rep, HG300 x 1 rep, CoC 3 x 1 rep (poor), BBGM x 1 rep, CoC 3 x 1 rep (better)
L/H: BBE x VVN, VVN, VVN, VVN, VVN, VVN (a), VVN (a), VN (a). (a) equates to assisted or with my free hand holding the spring (helps with the close)
R/H: 3.5 x F, TnG, HG500 (a la Expo Ultimate Grip/Heavy Grips $500 challenge) x F, F (like a brick LOL), 3.5 x N, SE x VVN (a), 3.5 x VVN (a), TnG (a), TnG (a), HG350 x VN, 1 rep

Weaver (R)
B/H: bar x 3 reps @, +1-kilo x 3 reps @, +2-kilos x 3 reps @
L/H: +3-kilos x 3 x 1 reps. Hard work.
R/H: +3.5-kilos x 3 x 1 reps.

[Steve Gardener]

Tuesday
Shoulders n arms
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, +40-kilos x 8 reps, +80-kilos x 6 reps, +120-kilos x 6 reps, +140-kilos x 5 reps

DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ (hammer style) x 8 reps

TPD
stack x 8 reps, +20-kilos x 8 reps, +45-kilos x 8 reps (hard)

2HP @ 70mm
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 83.6-kilos x 1 rep, 93.6-kilos x 1 rep, 103.6-kilos x F, 1, 1, F, F. Stopped.

Bwt: still down from the weekend. It'll be back in a few days.

[Steve Gardener]

I'll start training properly in a little over a weeks time (8 weeks or 56 days out) for the European championships and will work on a program tonight.

Wednesday
Training today much delayed by 2 pupils (James and come back kid Elias) and at least 5 asking to join in (of which I may see one as per) and work/packing. So I did a 1pm-1.50pm session.
T/Grippers
NB: (a) equates to 'assisted' in which I use the free hand to hold the spring of the working gripper.

During my weekend at Bodypower I had struggled with an HG350 on the table on the Ultimate Grippers stand (Charles Rinaldi's company). I put this down to the other stuff I was doing. Thanking me for my effort, sending people over etc they gave me a new HG350. As can be seen I almost closed a medium hard CoC 4 with the assist. But struggled, as I have been for a while, with the last fraction of the close without the assist.

B/H: CoC 1 x 6 reps, HG200 x 3 reps, CoC 2 x 1 rep, HG300 x 1 rep, BBGM x 1 rep, CoC 3 x 1 rep.
L/H: BBE x VN, VNa, VVNa, VVNa, HG350 (new) x VN, BBE x VVNa, VVNa, VVNa, older HG350 x 1a rep
R/H: BBE x 1 rep, HG350 (new) x N, TnG, VVN, VVN, 1a, 1a, BBSE x 1a, CoC 3.5 x 1a, CoC 4 x VVNa (painful on the opening/negative portion as I let it open with less control than usual.

[Steve Gardener]

Thursday
Dealt with an order / walk-in customer, chatted about the weekend with some gas guys (good laugh), put the bins out and again about stones and molds with a local.

In between had an amazing one hand deadlift session and felt good for more. Done outside in the sun as before and using the oh-so cambered bar.

One hand deadlifts - thumb over grip.
B/H: bar x 6 reps, 60-kilos x 3 reps, 90-kilos x 1 rep, 120-kilos x 1 rep, 150-kilos x 1 rep (felt like no problem so), 170-kilos x 3 x 1 reps PB for both hands.

[Steve Gardener]

Friday
Chest n back
@gn
Vertical iso-lateral bench
20-kilos e/s x 20 reps, 40-kilos e/s x 20 reps reps, 60-kilos x 1 reps. These set me up nicely for 80-kilos x 2 x 8 reps. Nice pump

Pullover machine
12p x 8 reps, 18p x 8 reps, stack +15-kilos x 8 reps. Used foot lever to brace myself.

@wg
Low Row
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos (new PB) x 4+1+1

[Steve Gardener]

Saturday
Double overhand thick bar deadlift
bar x 8 reps, 70-kilos x 4 reps, 100-kilos x 3 reps, 130-kilos x 1 rep, 160-kilos x 1 rep (S/belt on), 180-kilos x 4 x 1 reps (some ugly LOL) with s/belt on

[Steve Gardener]

Monday
Spent a pleasant day with my daughter, son-in-law and granddaughter (yep the 'my how they grow' is still apt) yesterday.

Legs n 2HP
Leg Press
0-kilos x 8 reps, 80-kilos x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps, 380-kilos x 8 hard reps. S/Belt only.

Leg Extension
60-kilos x 8 reps, 125-kilos x 8 reps, stk+25-kilos (170kg) x 8 reps, stk+45-kilos (190) x 6 reps

Leg Curl
15-kilos x 8 reps, 25-kilos x 8 reps, 37.5-kilos x 6+1+1 (r/p) reps

s/s

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos (106.7) x 6 x 1 reps (1 more rep than last time and I will be upping by 1kg next time). Took my sweet time. For every single rep set I did I was also working a set of leg work.

[Steve Gardener]

Tuesday
Back to the grind. Loads of odds and sods to do. Still not happy with gripper efforts.

T/Gripper
B/H: Usual warm-ups
L/H: BBE x VN, VVN, VN. Switched to assisted reps as before: VVNa, *VVNa, TnGa, VVNa. At this point I tore a little skin on the little finger.
R/H: BBE x 1 rep, switched to assisted reps as before: 3.5 x 1a, 1a, *1a, SE x VNa, VNa, 1a, CoC 4 x VVNa, CoC 3 using CCS x 1, 1, VVN and without CC but still wide x TnG.
* started to resist the negative portion from this point.

Took CoC 3 home to 'play with' during day.

I also worked on seat in high position flexibility for the leg press (just 120kg load). My on-going back issues have prevented me from using the GN leg press which has a fixed seat. Ours has an adjustable one which I've been using set all the way down. However, as the weights started creeping back up I need to hold on or else I'd pop out like a cork.

Weaver (R)
B/H: solid ez bar x 4 reps @, +1kg x 3 reps, +2kg x 3 reps
L/H: +3.25kg x 3 x 1 reps (hard but doable)
R/H: +3.75kg x 3 x 1 reps (as above)

[Steve Gardener]

Wednesday
Stew Killick posted a Youtube video on both the Gripboard and David Horne's forum with a tag line: this one's for Steve. In it he pulls, using a thumb over grip, 170-kilos. Obviously I did 3 x 1 reps with this the last time and LOVE a challenge so...

One hand deadlift using a thumb over grip
B/H: Bar x 6 reps @, 60-kilos x 3 reps @, 100-kilos x 1 rep @, 140-kilos x 1 rep @, 170-kilos (recorded - both hands) x 1 rep @ and 180-kilos x 1 rep @ (only one hand recorded).

[Steve Gardener]

Thursday
Shoulders n arms
Seated Press machine
1/2 stack x 8 reps, stack x 8 reps, +40-kilos x 8 reps, +100-kilos x 6 reps, +140-kilos x 5 had reps (again grr)

s/s

DB H Curls
10-kilos @ x 8 rep, 20-kilos @ x 8 reps, 30-kilos @ x 8 reps, 35-kilos @ x 6 reps

C/Curls
25lbs x 2 x 8 reps. Pain in right bicep tendon as before. Annoying.

s/s

TPD
stack x 10 reps, +20-kilos x 10 reps, +45-kilos x 8 reps

Also did some LP stretches on GN machine and was able to get legs straight.

[Steve Gardener]

Friday
Warmed up by sweeping up yard.
2HP @ WG outside (hot day)
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +86-kilos (107.7kg approx) x 1, 1, F, F, 1*, 1*
* put support belt on as I was getting air under the failures but that was it. All successful reps hard.

[Steve Gardener]

Saturday
Double overhand thick bar deadlifts
worked to 185-kilos x 6 x 1 reps

2" V-Bar for fun

Kye+1, Carl, Ant and H all showed their faces.

[Steve Gardener]

Monday
Chest n back
Vertical bench machine - Iso-lateral
20-kilos a side x 20 reps, 40-kilos @ x 20 reps, 60-kilos @ x 15 reps, 85-kilos x 8 reps, 6+1+1 reps

Pullover
12p x 8 reps, 18p x 8 reps, +17.5kg x 7 reps

@ WG

Low Row
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 4+1+1+1 reps