Mobsters diary continues...

[Steve Gardener]

New forum more of the same hard ass training!

[Steve Gardener]

Yesterdays gripper workout was not up to the usual hard but strong par. With the tear of a lump of skin on the left hand middle finger I struggled to do any of the hard grippers left handed but was able to keep my volume work on form with the right.

Wednesday
Grippers
L/H: as above
R/H: 25 x 1 with a BBE

[Steve Gardener]

Friday
R/Thunder
B/H: 60-kilos x 3 reps, 80-kilos x 3 reps
L/H: struggled to do anything
R/H: ditto

Seated Press
20-kilos a side x 6 reps, 30-kilos a side x 4 reps, 40-kilos a side x 4 x 1 of the toughest d**n reps for a long time.

Machine Curls
10p x 8 reps, stack (of 105lbs) x 8 reps, stack plus 15-kilos x 8 reps

Tricep Pressdown
stack x 8 reps, stack plus 15-kilos, stack plus 47.5-kilos x 5 reps

Tricep Extension
stack plus 17.5-kilos x reps to ex (2.5-kilos fell off but carried on)

[Steve Gardener]

Saturday
decided to train pinch today as three sessions Sunday doesn't appeal and pinch takes too much off the other lifts. Also I may need to go into maintainence mode on my other lifts and only focus on the grip with there being just a few short weeks to go and some seemingly dropping off. Grrr

Also managed to rip the arse out of a pair of training trousers - greaaatttt

Two hand pinch
equ (23) x 6 reps, plus 30-kilos (53) x 3 reps, plus 40-kilos (63) x 3 reps, plus 60-kilos (83) x 1 rep. Tried 87.5 (90.5) total x 0, dropped 2.5 (87.5) x 0, dropped another 2.5 (85.5) x 0 and eventually ended up with 83-kilos total x 6 x 1. Every bloody one hurt like a bitch right in the meat of the forearm.

[torbaymuscle]

Mobster it's gonna be great to compete against you next year in IRON GRIP. You are doing some awesome grip training at the moment.

[Steve Gardener]

Some days are better than others.

[Steve Gardener]

Sunday
As above the grippers weren't too bad although still not back to pre-British form. The RT, as per diaries elsewhere, is easily affected by gripper work and so I have had to drop weight. But then got fired up and started to as many reps as possible.

Grippers
usual warm up then
L/H: RB 240ip x 5-6 assisted closes
R/H: BBSE x 5-6 inc 2 x V-V-N and 2 assisted closes

R/Thunder
B/H: 45-kilos x 4 (2 thumb over and 2 thumbless), 65-kilos x 4 (as before)
L/H: various weights up to 80-kilos and then dropped to 65-kilos x 20 assorted reps (mostly rest pause)
R/H: various weights up to 90-kilos and then down to 75-kilos.

By the time I was done by back was pumped, my forearms were pumped and my grip was gone.

[Steve Gardener]

Monday
Good session

One hand deadlifts
B/H: bar x 6 reps, 20-kilos a side x 3 reps
L/H: 48.75-kilos a side (258lbs) x 2 x 3 reps
R/H: 58.75-kilos a side (302lbs) x 2 x 3 reps

C.G. Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 66.25-kilos a side x 2 reps, 67.5-kilos a side x 1 reps, 70-kilos a side x 1 rep (352lbs and a best ever/PB)

Pullover
12 p x 8 reps, 18p x 8 reps, stack (20 p) plus 20-kilos x 6 reps

S/A Pulldowns
stack (105) x 8 reps, stack plus 17.5-kilos x 6 + 1 rep (tried one more but couldn't finish it).

Bodyweight dead on 280lbs / 20 stone.

[torbaymuscle]

Quality session Steve.

Awesome close grip benching, 4 plates isn't far off!

[bigloz]

nice workout steve

[Steve Gardener]

I joked with one of the lads that I stood there thinking... 'it's only 20 more kilos...'

[Steve Gardener]

Wednesday am
Took frigging ages to get to where I wanted to be today. I arrived early and left 2 hours later.

V-bar
I ended up tearing the skin again on the left hand middle finger as I did last week and at one point was doing singles with the finger wrapped in tissue. It stopped bleeding after a few minutes.
B/H: 60, 80, 100 and 120-kilos x 1 rep
L/H: 130 x 1 rep and then 135-kilos x 2 x 1 rep
R/H: to 137.5-kilos x 3 x 1 reps

Two hand pinch @70mm
Took ages to get to the top weight.
equ (43) x 6 reps, plus 20-kilos (63) x 3 reps, plus 30-kilos (73) x 1 then plus 36.25-kilos x miss x 2. Dropped back to plus 30-kilos x 1, plus 32.5-kilos x 1, plus 35-kilos x 1, plus 36.25-kilos (79.85-kilos total) x 3 x 1 and 1 missed rep.

[Steve Gardener]

Wednesday pm
Grippers
Took ages again but...
L/H: 18 singles of 26 attempts
R/H: 23 singles of 26 attempts
Skin on hands very sore and tender after. Torn finger taped with zinc oxide tape.

[Steve Gardener]

Friday
Felt good but RT could have been better. Handle may have freed up a little which is making the max weights a tad harder.

R/Thunder (o/h)
B/H: 60-kilos x 3 reps, 80-kilos x 3 reps
L/H: 110-kilos x 3 x 1 reps
R/H: 125-kilos x 2 x 1 and 1 missed rep

Seated BB press
20-kilos a side x 8 reps, 30-kilos a side x 6 reps, 40-kilos a side x 4 x 1 reps. A little easier but still hard, hard work.

Machine cable curls s/s with
10p x 8 reps, stack x 8 reps, stack plus 16.25-kilos x 7 reps

s/s with Tricep Pressdown
stack x 8 reps, stack plus 16.25-kilos x 8 reps, stack plus 47.5-kilos x 7 reps

Overhead rope handle tricep extensions
stack (105) x 12 reps, stack plus 20-kilos x 11 reps

[tat70]

Your rolling thunder numbers are serious indeed