Mobsters training log

[Steve Gardener]

Tuesday
Thick 2HP day (@ 64.5mm)
Set up (scaled at 25.6kg) x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +77.5-kilos (103.10) x F*, 1 hard rep, F, 1 solid rep, F
* = knuckle popper

2" V-bar for variety
B/H: bar (12.5) + 87-kilos disc x 1 rep @, +97-kilos x 1 rep, +107-kilos x 1 rep @
R/H only: +117-kilos x 1 rep, +122 (134.5kg/296.52lbs) x 1 rep

[Steve Gardener]

Wednesday
Shoulders n arms @ GN
Seated press
1/2 stack x 8 reps, stack x 8 reps, +60-kilos x 6 reps, +120-kilos x 6 reps
D/B H/Curls
10-kilos @ x 15 reps, 20-kilos @ x 10 reps, 30-kilos @ x 8 reps (H)

TPD using 2" thick v-bar
stack x 10 reps, +25-kilos x 8 reps, +50-kilos x 8 reps (H)

bwt: 285.5lbs

[Steve Gardener]

Sunday
@ GN
A little later but what the hey it is Sunday. Also stayed after talking to Phil about his first BB Competition (he's doing an other so must have loved it)

Double over hand thick bar deadlifts
A feeler session to see where I was after 2 weeks off. Answer - still there ha!
bar (35kg) x 6 fast easy reps, 75kg x 3 reps, 105kg x 1 rep, 135kg x 1 rep, 165kg x 1 rep, both belts on, 185kg x 1 rep, 195kg x 1 rep, 205kg x 1 rep

[Steve Gardener]

Monday
I was gonna run an errand first thing but remembered I've got the kit for testing and reviewing coming (today??) so packed orders and then did VG work.

V/Gripper
All done with gold spring
B/H: L3 x 6 reps @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @.
L/H: L13 x 1 rep, L14 x 1 rep, L15 x 3 x 1 reps - could have done more but am looking to slowly add to this as I go.
R/H: L14 x 1 rep, L15 x 1 rep, L16 x 1 rep (hard as it was a poor set), L17 x TnG, L18 x 2 x 1 reps (first was hard as it was a poor set - but the 2nd was ok enough to make me feel like going for another - as above will add slowly).

[Steve Gardener]

Tuesday
Chest n back

@ GN
Barbell Bench Press
bar x 15 reps, 60-kilos x 8-10 (?) reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 3 x 1 reps

Pullovers
12p x 8 reps, 18p x 8 reps, stack(20p)+25-kilos x 6 reps

Thick 2HP
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 1, F, 1, 1,

@wg
Low Row
used thick handles
100-kilos x 8 reps, 125-kilos x 8 reps. No belt and thumbless grip

[Steve Gardener]

Wednesday
DH WD work
This is, as it ever will be, brutal on the wrist.
W/up using the orange spring then went to work on the gold.
B/H: (O) L1 x 6 reps, L2 x 3 reps, (G) L3 x 3 reps, L4 x 1 rep, L5 x 1 rep, L6 x 1 rep, L7 x 1 rep

2" V-Bar work
B/H: 72.5-kilos x 3 reps @, 92.5-kilos x 1 rep @, 112.5-kilos x 1 rep @
R/H: 132.5-kilos (see note) x 1/2, 1, TnG, F
NB: actual weight 134.7-kilos/296.45lbs as I was using the same 20kg plates as at the weekend. I may take a small drop to have a proper run at this.

Also arrived during the workout was the equipment from www.ultimategrip.co.uk (manufactured by www.monsterbars.com) made up of a pair of Fatgripz (tm) and a Forearm Bar. I took some photos and may have some initial thoughts to include in my review for UG

[Steve Gardener]

Friday
Leg Press
Down a little on leg press... annoying
0-kilos x 15 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 480-kilos x 8 reps, s/belt+wraps on 600-kilos x 8 reps, 720-kilos x 0. Tried 2x and it just sat there.

Leg Ext
65-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 6 hard negs/eccentrics per leg

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

Took the Fatgripz to the gym. Comments: loved the... the contraction is...ouch....feels like another 15-kilos on the bar (which he liked). Several guys tried them and they were used on side laterals, curls, dumbbell deadlift and chins. All in all positive.

[Steve Gardener]

Friday PM
V/Gripper work - gold spring
The back of my right wrist twinged during the first couple of warm up sets.
B/H: L3 x 6 reps @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @
L/H: L13 x 1 rep, L14 x 1 rep, L15+1B x VVN, 1, 1 rep. An accidental attempt at L18+1B, dropped back to L15+1B x 1 rep then back up to L16 x VN
R/H: L14 x 1 rep, L15 x 1 rep, L16 x 1 rep, L18 x VVN, 1 (tough), N (poor set), F - started the back of the wrist off again so stopped.

[Steve Gardener]

Saturday
2HP @ 44mm
was only able to work to 101.7-kilos for some reason.

D/O/H/T/B/D/L
worked to 200kg x 3 x 1 reps. Dizzy.

[Steve Gardener]

Monday
Shoulders n arms @ WG
Seated BB press in rack
bar x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps, *80-kilos x 6 reps, 90-kilos x 4 x 1 reps

*started s/s with

DB H Curls
10-kilos@ x 8 reps, 20-kilos@ x 8 reps, 25-kilos@ x 6 reps, **30-kilos@ x 6 reps. All weights are under as bar and collars are not included

**started s/s with

TPD
50-kilos x 8 reps, (i)70-kilos x 8 reps, (i)80-kilos x 8 reps (a little tough)
(i) All sets on non-revolving 1-inch thick handle so the heavier ones were done with a towel over to allow slight rotation and not to tweak the wrists.

[Steve Gardener]

Tuesday
A mind f**k of a day. Unless I get a new lodger or lodgers soon my overdraft will get it's ass kicked (the previous tenants having done a runner owing me £800+). Every time I've been in the gym recently my minds on other things. Combine that with various untreated twinges (as I cannot afford to get them treated...). Well... anyway I may take Loz's suggestion of not training the pinch 2x a week to see what happens. On the plus side my left hand VG work is slowly getting better.

Vulcan Gripper - using gold spring
B/H: L3 x 6 reps (back of r/wrist twinge again), L6 x 3 reps, L9 x 1 rep, L12 x 1 rep
L/H: L13 x 1 rep, L15+b x 4 x 1reps, L15+2b x 1 rep (more there)
R/H: L14 x 1 rep, L18 x N, 1, VVN, 1, 1, N (wanted 4 x 1 reps). I suspect the earlier twinge was putting me off.

2HP - thick
A good deal of faffing about using a pair of 15-kilo plates (about 66-67mm thick) on some LONG hollow tube. Weight 37.3kg
Set up x 6 reps, +20-kilos x 3 reps, +40-kilos x 1 rep, +60-kilos x fail?? Changed to using the full width on the usual equipment at 64mm loaded to 95.6kg x 1 hard rep. On the next one I bombed badly feeling like I'd over extended my left thumb as the pain was annoying but, fortunately, temporary. Thus I did two more singles. I then upped the weight to 101.1kg and it sat there. Called it a day.

[Steve Gardener]

Wednesday
DH WD work - orange spring
Nothing else trained. Still a few tweaks and twinges to content with which, of course, the always brutal WD 'helps' (NOT!)
B/H: L1 x 6 reps @, L4 x 3 reps @, L7 x 3 reps @, L10 x 1 rep @,
L/H: L11 x 3 x 1 with the last easy for some reason.
R/H: L11 x 1 rep, L13 x 1 rep, L14 x F, 1, 1, F, 1 (so three of 5 attempts successful)

[Steve Gardener]

Thursday
Brutal Bench and Back day (hvy - will speed/rep next time)

Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 130-kilos x 1 rep, 152.5-kilos x 3 x 1 v hard reps

LPD*
80-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos x 6 reps

Low Row*
80-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 6 hard reps

* superset with BP

Rotators work with a broomstick
x 1 min

[Steve Gardener]

Friday
Up late so trained late. Possibly as a result of a very slightly tweaked neck maybe making sleep less restful. I was also delayed a tad by a neighbor (at the start) and some young lads towards the end of the workout who have previously shown an interest in training. They may be over tomorrow for a proper workout. As they are still too young for full on weights etc I said if they come they'll do more rep and bodyweight based stuff. If they bring mates we'll have a miniature competition.

V/Gripper work - gold spring
B/H: L3 x 6, L6 x 3 reps, L9 x 1 rep, L12 x 1 rep
L/H: L13 x 1 rep, L15+2B x 4 x 1 reps. Upped it to L16 x VVN
R/H: L14 x 1 rep, L18 x VN, 1,1, TnG, 1 rep

[Steve Gardener]

Saturday
No sign of the wanna-bes. Cue look of shock. 2HP was still off from where I wanted it to be and my left thumb base still seems as though I've tweaked it.

2HP @ 44mm
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep, +80-kilos x F, 1/2, 1, 1, 1 reps Upped to +85-kilos x F, F, dropped back to +80-kilos x 3 x 1 reps. All tough. So...

20kg Blob work
3 x 1 reps left handed and 4 x 1 reps right.

Plate pick ups
2 x 10-kilo plates (per hand) x 2 x 1 reps each, 2 x 15-kilo plates (as before) x 2-3 x 1 reps each and then finally 1 pair of 15's with me alternating pick ups. Left hand has a small assist from the index and thumb of my right. For 3-4 reps a pop.