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Mobster's Wrist Roller Work


mobsterone

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Wednesday

God damn this hurts every time. Me no like.

DHWD

Orange spring

B/H: L1 x 6 reps, L4 x 3 reps, L7 x 1 rep,

Gold Spring

B/H: L3 x 1 rep, L4 x 1 rep, L6 x 1 rep,

L/H (left hand on top pulling): L8 x 2 x 1 reps

R/H: (opposite to above): L8 x F, L7 x F, L6 x 1 rep

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Thursday

Shoulders n arms

@ Whey Consortium Gym

Seated BB press

bar x 12 reps, 50-kilos x 8 reps, 72.5-kilos x 6 reps, 92.5-kilos x 4 x 1 reps

H D/B Curls

10-kilos+ x 12 reps @, 20-kilos+ x 10 reps @, 30-kilos+ x 8 ugly ass reps

TPD

50-kilos x 8 reps, 70-kilos x 8 reps, 82.5-kilos x 8 reps (tough and with a slight tennis elbow style twinge)

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Friday

V/gripper and 2HP

V/Gripper

Put old spring on to see what happened.

B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep, L11 x 1 rep, L13 x 1 rep

L/H: L14 x VVN (daylight), 1, N, 1, VVN, 1 reps

R/H: L14 x 1 rep, L16 x F, TnG, 1, VVN, 1 reps

NB: I have always found my red spring and set up eqv to -2 whatever I did at David's. Compare the last session and you'll see a L16 left and L18 right seems about right.

2HP

equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, 60-kilos x 1 rep, +70-kilos x 1 rep, +75.5-kilos x 1 rep, +80-kilos x F, 1, 1, 1, F, 1, 1 all shakey

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Saturday

Trained with Neville at Whey Consortium Gym

Double overhand thick bar deadlift

bar x 8 reps, 70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 1 reps, 160-kilos x 1 (sb), 180-kilos x 1 reps (bb), 200-kilos x 2 x Fail, 190-kilos x 1 rep

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Monday

Trained with Nev at Gymnation

CG Bench

bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 110-kilos x 4 reps, 140-kilos x 4 x 1 reps

P/over

12p x 8 reps, 18p x 8 reps, stack+15-kilos x 6 reps

@ Whey Consortium Gym

Low Row

60-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 7 reps

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Tuesday

Trained at Gymnation instead of Whey Consortium Gym as I needed to pick up some cash they owed me for an item I sold them. Started later than I would have liked due to over-sleeping and having Andy Bolton PM me via Facebook to compete in a grip competition.

V/Gripper - gold spring

B/H: 1/1 x 6 reps, 2/2 x 3 reps, 3/3 x 1 rep, 4/4 x 1 rep, 5/5 x 1 rep

L/H: 5/6 x 1, TnG, VVN, 1 (had a long break for this one)

R/H: 6/6 x 1, 1, VVN, VVN

2HP - thick (about 55mm)

Used thinner 15's than the usual slightly thicker ones

43.6 x 6 reps, 63.6-kilos x 1 rep, 73.6-kilos x 1 rep, 83.6-kilos x 1 rep, 93.6-kilos x 1 shaky rep, 98.3-kilos x F, dropped back to 83.6-kilos x 6 x 1 reps, then a double, then a triple.

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Wednesday

Last grip workout before the 11th (leg 2 of WSH)

DHWD - gold spring

B/H: L1 x 3 reps, L4 x 2 reps, L6 x 1 rep

L/H: L8 x 3 x 1 rep - hard as always

R/H: L8 x 3 x 1 reps - as above

TNS CoC 2.5 work

re the Wade Gillngham challenge. Challenge is TNS a CoC 2.5 as many times as poss in 60 seconds. First part of training was warm-ups followed by a test followed by work sets.

B/H: CoC 2 (meant to be 1!!) x 3 reps, HG200 x 6 reps (narrower span).

L/H: CoC 2.5 x 3 in 60 secs (still getting set right). Then 5 x 1 reps

R/H: CoC 2.5 x 5 in 60 secs (as above). Then 6 x 1 reps

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No doubt !! :D

Is there already a level to beat ?

I hope Steve answers this, but if I had to guess I'd say this challenge would be won by Gabriel Sum right now... he has a video of several consecutive #3 TNS closes, I don't remember how many but it was definitely over 5 closes in less than 20 or 30 seconds and remember it's a #3, so with a #2.5 I'd guess he'd easily go over 10, maybe over 15 in 60 seconds, but these numbers are just guesses of course.

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First he has to take part. TNS is as much about hand size and it's a volume thing. I've done it with a 3 in the past so we'll see what happens. Also my 2.5 was straight out of a wrapper rather than some unknown pre-stressed broken in gripper. I can do the 2.5 and the 3 cold (no warm-ups) but obviously, for keeping my hands healthy, prefer them warm.

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Thursday

Day off tomorrow in lieu of WSH leg 2 Saturday. @ Whey Consortium Gym

Leg Press

Could have been better. I didn't muck about with different depths today so this may have made a difference.

0 x 12+ reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps (2 pads/off safeties/sb only), 494-kilos x 8 reps, 574-kilos x 8 reps (wraps too), 654-kilos x 5 reps (bb/w)

Leg Extension

60-kilos x 8 reps, 125-kilos x 8 reps, 175-kilos x 8 reps

Leg Curl

20-kilos x 8 reps, 30-kilos x 8 reps, 46.25-kilos x 6 reps

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Sunday

Won leg two WSH yesterday. Shoulders and arms today.

BB Seated Press

bar x 8 reps, 50-kilos x 8 reps, 75-kilos x 8 reps, 95-kilos x 3 x 1 reps

s/s heavy sets with

DB H/Curls

10+kilos @ x 12 reps, 20+kilos @ x 10 reps, 31+kilos @ x 6 reps

TPD

50-kilos x 8 reps, 70-kilos x 8 reps, 85-kilos x 6 reps

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Monday

V/Gripper work

B/H: L3 x 6 reps*, L6 x 3 reps*, L9 x 1 rep*, L12 x 1 rep**, L15 x 1 rep

L/H: L16 x TnG, VN, F(PS), VVVN (1mm)

R/H: L18 x 3 x 1 reps

NB: as per previous notes I am certain that whatever I do on this Vulcan I can do 1-2 levels higher on other versions even from the same batch. TNS work done to assist work I'll be doing on the 2.5 CoC later on and for a big rep attempt / Wade Gillingham challenge before months end.

*TNS **CCS

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Tuesday

Today's session was all about getting the clamped-in-tight feeling in my hands. I didn't have it for the first few reps but the rest were better and better. I'll be upping the weight by 5.5-kilos next time (so 91.7kg becomes 96.7kg). I coached Naz between attempts.

2HP @ 44mm

equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 10 x 1 reps and 1 x 2 reps to finish.

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Wednesday

Chest-n-back

Was not happy with how this went. If anything I felt like I was going back on the bench. May need a rethink.

@ Gymnation

C G Bench Press BB (hvy day)

bar x 12 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 120-kilos x 1 rep, 150-kilos x 2 x 1 reps (2nd better than 1st), 152.5-kilos x F, 150-kilos x F Two weeks ago I did 2 x 1 with 152.5 and then last week 140 x 4 x 1 for my speed session. Today...

Pullover

12p x 8 reps, 18p x 8 reps, stack+15-kilos x 7 reps

@ Whey Consortium Gym

Low Rows

50-kilos x 8 reps, 90-kilos x 8 reps, 130-kilos x 8 reps (a little ugly)

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Wednesday PM

Took about 40mins. All gripper closes were TNS style. Tomorrow is WD work.

TNS training

B/H: CoC 1 x 10 reps, HG 200 x 6 reps, CoC 2 x 3 reps

L/H: CoC 2.5 x 4 VVN (so dropped down). LKB (they had some grippers made for a short while) 250 x 10 reps, HG300 x 5 reps, 3 reps, 4 reps, 5 reps

R/H: CoC 2.5 x 4 (of 5) reps, 3 reps, 3 reps, 4 reps

The aim is to increase the volume then do one all out set for video before the month is out. Tgt is 9+

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Wednesday PM

. Took about 40mins. All gripper closes were TNS style. Tomorrow is WD work.

TNS training

B/H: CoC 1 x 10 reps, HG 200 x 6 reps, CoC 2 x 3 reps

L/H: CoC 2.5 x 4 VVN (so dropped down). LKB (they had some grippers made for a short while) 250 x 10 reps, HG300 x 5 reps, 3 reps, 4 reps, 5 reps

R/H: CoC 2.5 x 4 (of 5) reps, 3 reps, 3 reps, 4 reps

The aim is to increase the volume then do one all out set for video before the month is out. Tgt is 9+

good solid plan here, always good to read this log :mosher

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Thursday

Poor Naz spent a good 10 mins setting up. 95% of that was getting one of the heavy sand bags off of the ground with me giving him gip.

DH WD work

Damn the thing never gets easy. Baring in mind last weekends performance it's hard to imagine going 2 levels higher, as i did, when your shaking out the pain after a level 8 effort.

B/H: Orange spring 1/1 x 6 reps @, Gold spring L3 x 3 reps @, L4 x 1 rep @, L6 x 1 rep @, L8 x 2 x 1 reps @

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Friday

Slightly tender spot in left hand where the gripper sits - possibly from WD work yesterday. That may have also taken the edge off of being a little more successful. Still work/volume done.

V/Gripper work - gold spring

B/H: L3 x 6 reps*, L6 x 3 reps*, L9 x 1 rep*, L12 x 1 rep**, L15 x 1 rep

L/H: L16 x VN, VVN, 1***, VVN***, VN

R/H: L18 x VVN, 1, VVN, VVN***, VVN***, VVN

*TNS **CCS. ***TA - a technique I'm trying out for now. If it works...

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Saturday

Legs went a lot better today than last week (coffee/1 x proplus/1 ibuprofen). Trained with Nev.

Leg Press

0-kilos x 12+ reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 350-kilos x 8 reps (off of 4" pad/safeties/from bottom from this point forward/support belt on), 440-kilos x 8 reps, 520-kilos x 8 reps, 600-kilos x 8 reps (wraps on), 660-kilos x 8 reps (other belt on/wraps)

Leg Ext

60-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps

s/s

Leg Curl

15-kilos x 8 reps, 25-kilos x 8 reps, 35-kilos x 8 reps, rest, 42.5-kilos x 8 reps

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Saturday PM

As per Tuesday's session this was all about getting the clamped-in-tight feeling in my hands. I didn't have it for the first few reps but the rest were better and better. I'll be upping the weight by 5-kilos next time (so 96.7kg becomes 101.7kg).

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, then +75.5 (96.7) x 10 x 1 reps and 1 x 2 reps to finish.

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