mobsterone Posted November 8, 2006 Author Share Posted November 8, 2006 Looks that way. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted November 8, 2006 Share Posted November 8, 2006 gripper work looked good to me. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 8, 2006 Author Share Posted November 8, 2006 But was going back not forward. Here's a new idea for the rest of the year and up into the new year. Day 1 W/O 1 Leg Press, rows / back work, bench, w/roller Day 2 Rest Day 3 W/O 2 2-hand pinch @ 70mm, v-bar Day 4 Rest Day 5 W/O 3 Grippers x volume Day 6 Rest Day 7 W/O 4 R/thunder (n/h), seated press, curls, dips Day 8 Rest Day 9 W/O 5 Grippers x max strength Day 10 Rest Day 11 W/O 6 2 hand pinch @ 54mm, r/thunder (n/handle) and then ‘trick’ lift to exhaustion. Day 12 Rest Day 13 W/O 1 Leg press, pullover, c/g bench, w/roller Day 14 Rest Day 15 W/O 2 2 hand pinch @ 70mm, partial deadlifts x time Day 16 Rest And so on Or add an extra day every so often and move everything up one. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted November 8, 2006 Share Posted November 8, 2006 Training plan looks solid mate! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 9, 2006 Author Share Posted November 9, 2006 Thursday PM (in lieu of Friday as I'll be away) R/Thunder B/H: 60-kilos x 6 reps each L/H: 82.5-kilos x 6 x 1 reps R/H: 92.5-kilos x 6 x 1 reps Seated press (machine) 11p x 8 reps, stack x 6 reps, plus 7.5-kilos x 5 reps Cable curls 1/2 stack x 8 reps, stack x 8 reps, plus 10-kilos x 6 reps Dips bwt x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x 6 reps Tricep pressdown stack x 8 reps, plus 10-kilos x 8 reps, plus 20-kilos x 8 reps, plus 30-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 11, 2006 Author Share Posted November 11, 2006 More later but I saw Nick do an unofficial 109-kilo 2 hand pinch @ 49mm on the Euro set today - nice solid lift. I'm still not 'back' and both TT and I did 94-kilos at the same width. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted November 11, 2006 Share Posted November 11, 2006 crap, 109kg... that's a solid lift Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted November 11, 2006 Share Posted November 11, 2006 More later but I saw Nick do an unofficial 109-kilo 2 hand pinch @ 49mm on the Euro set today - nice solid lift. I'm still not 'back' and both TT and I did 94-kilos at the same width. impressive, all 3 of you that's a serious pinch man i can imagine Nick pretty much plays with 2 45s! Can he do 2 55s yet? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 11, 2006 Author Share Posted November 11, 2006 Dunno but he tells me that him and Dave have done the pair of 20's Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted November 11, 2006 Share Posted November 11, 2006 Dunno but he tells me that him and Dave have done the pair of 20's Can you do a pair of 20s Steve? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 12, 2006 Author Share Posted November 12, 2006 No. But I am working on it. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted November 12, 2006 Share Posted November 12, 2006 No. But I am working on it. Holy crap! mobster can't pinch two 44lb plates? But his two-hand pinch is very good!! Wow, I just started respecting the 2-45's lift a lot more just right now!! Quote Link to comment Share on other sites More sharing options...
Mikael Siversson Posted November 13, 2006 Share Posted November 13, 2006 Great pinching by you and Nick! You should perhaps tighten the collars as the current loose set up you use makes it easier to tilt the plates. I suspect that it will be harder to pull the same weight on a competition legal set up (collars must be firmly set against the plates). Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 13, 2006 Author Share Posted November 13, 2006 (edited) It's as much to do with the 1-inch bar as the collars. The more we use the one inch bar the more bent it gets which makes it hard to get the collars tight. For competition the spanner gets used quite a bit. It's worth adding that TT, one of the guys who trains at our unit gym, does barely any pinch work and also did 94-kilos at 49mm. Edited November 13, 2006 by mobsterone Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 13, 2006 Author Share Posted November 13, 2006 Monday warm up and stretch Leg Press 0-kilos x 12-15 reps (for stretch and feel), 120-kilos x 8 reps, 200-kilos x 8 reps, 280-kilos x 8 reps, 440-kilos x 8 reps Pullover 10p / 1/2 stack x 8 reps, 18p x 8 reps, plus 10-kilos x 7 reps CG Bench 20-kilos x 8 reps, 40-kilos x 6 reps, 60-kilos x 4 x 1 reps (needed a spot from Alf - didn't feel that strong on bench today ) W/Roller A/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 100-kilos x 3 x 1 reps C/W: 62.5-kilos x 2 x 1 reps Quote Link to comment Share on other sites More sharing options...
Mikael Siversson Posted November 13, 2006 Share Posted November 13, 2006 No. But I am working on it. Holy crap! mobster can't pinch two 44lb plates? But his two-hand pinch is very good!! Wow, I just started respecting the 2-45's lift a lot more just right now!! There is more technique involved in the one hand pinch. When I trained both the one hand pinch and the two hand pinch a few years ago to an equal degree there was no difference in strength. I did about 86-88k in the two hand pinch and my best in the one hand pinch was 41.5k left hand and 46k right hand, which combined equal my two hand pinch. Mobster could probably do two 45's if he practised a bit. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 13, 2006 Author Share Posted November 13, 2006 (edited) Or 2 x 44lbs / 20-kilo discs... I did do some work on the one hand pinch recently using a loading pin and worked to 42.5-kilos right handed (the pinch area was with 2 x 15-kilo discs and the rest of the weight is a pin and smaller plates). 2 x 15-kilo discs, as per another thread, are fatter / thicker at 70mm than 2 x 20-kilo discs at 60-65mm thick. But try to practise only what I need to do. Edited November 13, 2006 by mobsterone Quote Link to comment Share on other sites More sharing options...
BigT Posted November 13, 2006 Share Posted November 13, 2006 Or 2 x 44lbs / 20-kilo discs... I did do some work on the one hand pinch recently using a loading pin and worked to 42.5-kilos right handed (the pinch area was with 2 x 15-kilo discs and the rest of the weight is a pin and smaller plates). 2 x 15-kilo discs, as per another thread, are fatter / thicker at 70mm than 2 x 20-kilo discs at 60-65mm thick.But try to practise only what I need to do. Great job Mob, the two 45's would be yours if you wanted with ease Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 15, 2006 Author Share Posted November 15, 2006 Cheers but not if todays workout was anything to go by Wednesday Struggled through today - may still need more of a rethink V-bar B/H: 60-kilos x 3 x 1 reps, 80-kilos x 1 rep, 100-kilos x 1 rep, 120-kilos x 1 rep L/H: to 150-kilo attempt R/H: to 135-kilos x 3 x 1 reps 2HP @ 70mm to 92.35-kilos x 1 1HP negs @ 70mm to 35-kilos and pin x 2-3 x 1 reps R/H Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 19, 2006 Author Share Posted November 19, 2006 Friday Grippers (volume) Usual warm up L/H: to 15 x 1 reps with HG300 R/H: to 15 x 1 reps with BBE W/curls Pump sets with 40-kilos x 12 reps and 30-kilos x 20 reps super setted with R/W/curls Pump sets with 30-kilos x 12 reps and 20 reps Good pump but taped out at just 16 inches. In spite of iffy stomach Bwt 19st 3 lbs See Sunday notes re set reps and new training programme. Sunday Woken up at 6am by electric meter buzzer! I was at the gym by 09.20 and done by 10.20 In fact I felt a little nauseus at the end. I've also dropped poundage as part of a long term plan to get me to peak strength by May 20th or thereabouts. Warm up and stretch R/Thunder B/H: 45-kilos x 12 n/s reps L/H: 60-kilos x 12 n/s reps (no chalk) R/H: 75-kilos x 12 n/s reps (as above but had to reset hand 2x) Seated Press 17.5-kilos e/s x 8 reps, 25-kilos e/s x 8 reps, x 6 reps Machine cable curls 2/3 stack x 8 reps, stack x 8 reps, stack plus 5-kilos x 7 reps Dips bwt x 8 reps, plus 10-kilos x 8 reps, plus 30-kilos x 8 reps Tricep Pressdown stack x 18 reps, x 8 reps - worked in with a guy and he did about 50lbs first set x 12 reps and then 65 or so second set. The look on his face when I stacked it for 18 reps on my first set was priceless Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 21, 2006 Author Share Posted November 21, 2006 Tuesday (kept thinking it was Wednesday for some reason) Grippers x max L/H: worked to negs with CoC 3 5 x 1 - then did 2 x 10 reps with CoC 1 R/H: worked to negs with CoC 4 3 x 1, 1 missed rep (pinkie came off) and 1 x 1 followed by 2 x 20 reps with HG200 R/W/Curls 25-kilos x 12 reps, 20-kilos x 12 reps, 15-kilos x 17 reps Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted November 21, 2006 Share Posted November 21, 2006 Tuesday (kept thinking it was Wednesday for some reason)Grippers x max L/H: worked to negs with CoC 3 5 x 1 - then did 2 x 10 reps with CoC 1 R/H: worked to negs with CoC 4 3 x 1, 1 missed rep (pinkie came off) and 1 x 1 followed by 2 x 20 reps with HG200 R/W/Curls 25-kilos x 12 reps, 20-kilos x 12 reps, 15-kilos x 17 reps Very nice work Mob. are you doing the negs with an extended handle? Quote Link to comment Share on other sites More sharing options...
Geo Posted November 21, 2006 Share Posted November 21, 2006 Just popping in to say hello Steve. I recently bought some RB's from Stan Pike and on the phone to him we got chatting about grippers and I mentioned your name, he said to say hello. How about a training session this weekend? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 21, 2006 Author Share Posted November 21, 2006 The guys will be at our unit Saturday from 2pm o/wards doing strongman event work but I have a morning session at Gymnation planned which your welcome to join - I'll be using the RT as part of the workout. 930 sharp mind... I'll show my face in the afternoon but wont be working out. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted November 21, 2006 Share Posted November 21, 2006 (edited) The guys will be at our unit Saturday from 2pm o/wards doing strongman event work but I have a morning session at Gymnation planned which your welcome to join - I'll be using the RT as part of the workout. 930 sharp mind... I'll show my face in the afternoon but wont be working out. Mob me and tat are thinking of coming up to the hq on Sat? Is it ok if i use some of the grip kit there in the afternoon? Edited November 21, 2006 by CoC#3 Quote Link to comment Share on other sites More sharing options...
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