Hey man do you mind explaining mobs a bit? I would appreciate it. Good job on the meet.
Mobs is a term I stole from Cressey after guinea pigging his ‘Show and Go’ program. Its short for ‘Mobility Movements’.
Its just a mobility oriented dynamic movement or activation movement. If you check out Eric’s first book Maximum Strength he has some in there and I really liked the ones in ‘Show and Go’, but the purchase price on that product is up there.
In the end, I’d say its worth the price, as I learned a lot doing that program both in seeing how he programmed the heavy days, occasionally working up to a max double, when to deload and it wasn’t every 4 weeks, and seeing how he programmed the warmups and even mixing some of the mobs in during the longer rest periods of heavy sets. He also had some good post workout stretching actually programmed at the end of the workouts.
So, they are just a dynamic warmup, which I haven’t been doing lately, and am paying for it. When I was doing that program, I was dripping sweat and breathing hard by the time I was done with them. He had them set up in a mini-circuit and they are even good as active recovery on rest days.
Hope that answers your question.
[u]3/7/11 Monday: ME Squat @ WSU[/u]
solo
Warm Up:
500m C2
Couch Stretch x 15 sec/
SL Calf Mobs x 8/
Quad Death Mobs x 8/
Sit and Stretch x 8/
Power Cleans:
135x5
165x3
185x3
205x3
225x3x3 …OK but a bit rusty.
Squat (Narrow Stance):
135x10 …normal stance
185x5 …normal stance
225x5
275x5
315x5
335x3x2 …no belt. felt extremely weak through the middle.
Good Mornings off Pin (1" Below BB):
135x5
225x5
275x5
315x5
335x5 …hard. in oly shoes. wanted to cheat and half squat it and had to focus on keeping hips up.
Seated Calves
Some
2.05 x 10 x 4 w/ pause and squeeze …calf stretches in between sets
Straddle Sit Ups:
BWx8/
Redx8/x3
Stretch:
…in between sets of situps
Pigeon x 15 breath/
Couch x 30 breath/
Lying ninja w/ plate x 15 breath/
Notes:
Beat. Was up late working on a project, then up early, and spent all day finishing it at close to 100% focus level. Nothing like a deadline to make you productive as all hell. Finished it, but I have 1 more big one to do, plus about 15 problems to work, and 2 more small ones.
Last week of the quarter then some downtime I hope.
[u]3/9/11 Wednesday: ME Bench @ Lab[/u]
w/ Marcus and Andrew. Andrew is a new guy I met at school. He’s done a couple meets and trains with some guy who runs a gym in Cincinnati on the weekends.
Warm Up:
Random. Not adequate.
Floor Press:
95x5
135x5
185x5
215x3
235x1
255x1
275x0,1
285x1
295x1
305x0,1 …close to true max
…misses due to hitting band holders on eccentric.
Floor Press + Pull Ups:
235x5+BWx8 x 3
Seated DB PRess:
50x8x4
…started w/o back support which was very difficult.
Notes:
All fucked up today and off plan due to time constraints. Will do curls and stuff tomorrow. Left side felt much tighter on floor press. Its due to some sort of structural imbalance. No pain though.
Really worked on pressing back over face which caused me to bump the j hooks a couple times too.
[u]3/11/11 Friday: DE Squats/Heavy Pulls @ Lab[/u]
w/ Marcus and Kat
Warm Up:
X-band Walks
BW Squats
Fire Hydrants
Squat to Parallel Box
95x5
135x5
205x5
255x4
295x3x5
…add belt…
295x3x2
305x3x3
…OK. Wanted to see if belt kept me tighter. It was all head position and if I look down, my chest caves although I feel more natural looking down. This was facing away from wall and I need to work on this.
Sumo DL (kg)
70x5
110x5
140x5
170x3
…add belt…
200x3x5
…not bad.
GHRs:
BWx6x6
…short rest
Couch Stretch x 2/ x 30 breaths
Pigeon Stretch x 2/ x 15 breaths
High Hamstring x 2/ x 15 breaths
Notes:
Feel good. I think I needed a break from pulling conventional, as I feel good now where if I could finish that workout conventional, I think I would be beat too shit.
Started with shins right before rings and feet slightly turned out. Didn’t want to go too wide until I saw how adductor would react. It was fine. Hand position was best with hand just on smooth with DL bar and grip wasn’t an issue.
Squats didn’t bother hip flexor, but I’ll see how it feels tomorrow.
This is a pretty cool log.Will be following
I wish you a lot of PRs.
[quote]jasmincar wrote:
This is a pretty cool log.Will be following
I wish you a lot of PRs.[/quote]
Thanks.
[u]3/12/11 Saturday: Recovery/Conditioning @ My place[/u]
w/ Marcus, Kat, Andrew, and Mike
Warm Up:
Jump Rope and KB Swings
Dead Hangs w/ Weight
Lat Traction w/ Band
Couch Stretch x 30/ x 2
Kneeling Adductor Mobs
Lying Indian Stretch w/ 45lb x 30/ x 2
Conditioning
~50 yards round trip Prowler 120lbs
+
~50 yds round trip Reverse Sled Drag 60lbs
x 5 rounds with 3 man rotation
Ab Wheel:
BW x 15
75lb vest x 4
…would have done more but major drama I will not speak of.
Notes:
I would describe the workout as ‘pumpy’ as my legs were pretty devoid of functioning at the end of it. Longer rest periods and didn’t start sucking wind until the last prowler trip.
Still not as bad as when I go out there solo doing 10-12 30 yd trips w/ 1 min strict rest.
[u]3/13/11 Sunday 3:00PM DE Bench/Press @ Lab[/u]
w/ Marcus and Jessee
Warm Up:
Foam Roll
Lacrosse Ball in Upper Back
Scap Pushups
Hindu Push ups
Bench w/ Doubled MMs
Barx5
95x5
135x3x2
155x3x2
175x3x8
… Alternated ring finger on rings, heel of palm on rings, thumb from smooth. Last set noticeably slower. Good set up and focused on driving through feet.
Press:
115x5
145x5x5
…Solid. Last set was slow.
BB Curl + V-Handle Pull Down:
Barx10 + 40kg x 10
85x10 + 65kg x 8 x 3
DB Hammer Curls:
30x10/x2
Notes:
Solid session. I’m leaning out a bit and I have definitely put on a substantional amount of muscle throughout the Winter.
I’ll stretch out tonight, and try to keep with the narrow stance + good mornings before resorting back to normal squats for another couple weeks.
[u]3/14/11 Monday 3:00PM ME Squat @ School[/u]
Warm Up:
C2
Samson
Calf Mobs
3 Way Hamstring Mobs
Side to Side Leg Swings
Squat:
135x5
225x5
275x5
315x3
…belt…
345x3
365x3
375x3
…Not bad. No pain/tightness.
Good Mornings off Pin:
315x5x2
325x5
335x5x2
Leg Press:
3 x 10
4 x 10
5 x 10
5.25 x 10
…short rest…
Adductor:
Stretch w/ 90
70x10x3
Abduction:
40x10x3 w/ pause and hold at peak stretch
Notes:
Hip flexor/adductor wanted to start acting up again on Leg Press. I switched foot positions until it was fine.
Feel good. Took it easy on squats to see how I would feel tomorrow. If all is good, I am going to start pushing these up. I’m doing whatever, but lower volume 1-3 top sets, or a 5-3-1 rep max. Assistance will continue to be these good mornings as I still tend to want to cave.
Stretching a bit and just a couple easier weeks seem to be clearing up whatever hip flexor/adductor issues I was having.
[u]3/18/11 Friday 5:30 PM DE Squat/Pulls @ Lab[/u]
w/ Andrew and Marcus after about a bunch of people left
Warm Up:
Leg Swings
GHR Quad Stretch
Box Squat:
Bar x Some
135x8x2
185x3
225x3
185x3x5
225x3x3
- 15 for squat bar
…Wide stance/wrestling shoes
Sumo DL (kg):
70x5
120x5
160x5
180x5
200x4
…belt…
210x4,3,4
…Missed rep after splitting the mats on the floor. 462 pound plus amplified side split that could have ended badly.
GHR:
BWx8x5
…getting easier
Pull-down Abs:
65kgx5x3
Notes:
Rough week. Exams and a job interview, with little sleep, plus some booze last night. Not moving at all today, but a Monster got me through. Therefore, took it easy on squats and switched shoes and experimented with going wider and doing a true box squat. These were good and I may try squatting without a heel for awhile, which I should have tried awhile ago.
Pulls were difficult. Bar slipping into fingers but I was hanging on fine. Went for the last rep after the floor split, but couldn’t get it. Could’ve squeeked out maybe 1 more rep on last set. Happy with the performance considering. Going to push it next week maybe for a 5 rep max around 475 and see what happens.
Feel very strong sumo compared to conventional. I’m wondering if it will take off since I haven’t trained it except for a 4 week block awhile ago.
[u]3/19/11 Saturday 2:00 PM Recovery/Conditioning @ My Place[/u]
w/ Kat
Warm Up:
Jump Rope
Lat Band Traction 2-way
Leg Swings
Samson
Prowler:
A couple warm up runs
110x6 w/ 1 min rest (~40 yd trips alternating handles)
Ring Face Pulls:
BWx8x4
Stretch:
Samson x 30 breath/ x 20
Lying Ninja w/ Plate x 30 breath/
Hamstring Sit and Stretch
Notes:
Felt like complete shit before I got out there, but now I feel alright, so mission accomplished.
Nice day out, may go for a ruck walk in the morning.
Thanks I appreciate it. I looked up Show and Go and read some reviews pretty similar to yours, just ordered it. Thanks again
[u]3/20/11 Sunday 2:00 PM DE Bench/Press @ Lab[/u]
w/ Kat, Ken, Marcus, and Jesse
Warm Up:
A lot to get loose…
Bench (Doubled Minis):
Barx8x2
95x5
135x3
165x3
185x3x6
…alternated thumb from smooth, palm @ ring, ring finger on ring. Slow and ugly.
Press:
110x5
155x5x4 …belt after 1st set
155x3 …shit, gave up on it
V-Handle Pulldown + Cable Curls:
4 sets
Notes:
Woke up at 1:30 PM and ran out the door to lift. Was stiff and slow, but at least I’m caught up on sleep even if my schedule is all screwed up. Last week took its toll, poor food and sleep, and I feel beat down because of it.
Next week will be a bit lower volume.
Ken is a strong bencher, old, but still benches around 450 at about 200lbs BW. His shoulders are surprisingly healthy and he is a good example of how training consistently will make you age 100 times better than the network television watching, mcdonald eating, general populace.
3/21/11 Monday 5:00PM Deload Squat @ Lab
w/ Kat, Marcus, and Andrew
Warm Up:
A lot
Squat:
Barx8x2
135x5
185x5
225x5
275x5
295x5x2
225x5x3
Deficit Pulls
135x5
225x5x2
Step Ups:
Barx10x2
40kgx10x2
Ab-Wheel
BWx10x4
Notes:
No juice today so I just kept it moving and got some work in. Took a nap this afternoon and was wiped out. Still off sleep schedule from last week and took some nyquil last night to fall asleep, so that may have had something to do with it.
Squatted in wrestling shoes which I didn’t like. I have a couple other pairs to try, but they are very unstable due to little rubber pads which don’t cover the whole bottom of the shoe.
An idea, which I may resort to, to keep depth to strictly parallel, is put the spotter bars in and try to force a bounce before I hit them. I was doing this today and it was working well. Experimented with going a bit wider, too.
3/23/11 Monday 5:00PM ME Bench+Assistance @ Lab
w/ Kat, Marcus, Andrew, and Ken
Warm Up:
Couch/Wall Stretch
Hamstring Mobs
Lat/Shoulder Traction
1-5 Pull Up Ladder
Pushups
Indian Clubs
Floor Press (1 count pause):
Up to a heavy triple…
BarxSome
120x8
155x5
120x5
225x3
255x3
275x3
Downsets…
230x5
235x5x2
240x5
Seated DB Press:
45x8
55x8
60x3 (…no way those are 60lb dbs)
50x8,8,6
Chins (1 minute Rest)
Square Bar Pull Ups - BWx7x3
V Handle Pull Ups - BWx7x3
Chins on Bar - BWx7x3
…turned into RP for the last 2 sets, pretty pumpy
Notes:
Had to get a deadlift to handoff for the floor press due to reverse band benching in the rack which I don’t think carries over very well to raw benching.
The floor presses really bothered my shoulder working up, but I was fine on the down sets. Nearly dumped one on my belly due to the pause and trying to stay in the optimal position.
Pullups got me pumped and worthless.
3/25/11 Friday 5:30PM DE Squat/Pulls @ Lab
w/ Kat, Marcus, Ken
Warm Up:
Samson Stretch
Leg Swings
…Turned toe in on the left side where the hip flexor is tight and felt something go rip after I had a good rhythm going. I yelped, but no pain afterwards at all, so I think I just removed some scar tissue or something.
GHR and Back Extensions
Calf Mobs
Squats:
Barx10
135x8… w/ pause and bounce
135+2chain x 5
185+2chain x 5
…loose belt…
225+2chain x 3
225x3chain x 2 x 10
…in Nike Frees. Staying away from oly shoes for awhile.
Sumo DL:
…kg
70x5
120x5
160x3
200x2
…belt…
…lbs
460x1
480x6 PR
GHR:
BWx7x5
…slow, solid form
Curls:
…kg
20x12
40x8x4
Notes:
Feel good. Big PR in Sumo DL, although this is close to baseline as I haven’t trained them enough to have an idea of where I’m at. They felt good and form was clean all the way through. Semi-lighted afterwards, but if somebody put a gun to my head, I think I could have squeezed out a couple more.
Something got either screwed up or fixed doing leg swings. Its that left hip flexor that has been bothering me. I’m thinking fixed as I’ve taken it a bit easy to let whatever heal, but I’ll find out in the morning. My test is to put my left foot up on the bathroom sink and just raise the knee high to my chest. Before that led to a pinching sensation which is gone.
Going to Xenia tomorrow afternoon to train Strongman with some guys and maybe doing a competition on 5/14: http://www.nastrongman.com/xeniaviii.pdf . Maybe try to make 175 and be competitive, or I may go order a pizza and eat it.
3/26/11 Saturday Noon Strongman @ Xenia
w/ Kat, Marcus
Warm Up:
None
Keg Press:
110x3xsome
145xsome singles
Contest weight is 165 or 200, which will be rough
Assorted Deadlifts:
A couple ~400 on axel… cake
690x1 on frame… big guys were running with it and I gave picking it up a shot. It was at least 650 and I’m pretty sure on 690, 4 100s and 2 25s on a 240 frame. I thought my eyes were going to pop out of my head
Deadlift Medley:
400 axel
450 bar
550 frame
650? car
…smoked it <20 seconds
Stones:
208x a bunch of misses
208x maybe 5 singles
225x a couple singles
245x misses
208x 2
Notes:
Pretty much practice today, getting my hands on and trying a bunch of implements. Fun as all hell, and heavy pulls yesterday didn’t effect me much. Pretty sure I’ll feel beat to shit tomorrow though.
If I make 175, I’ll smoke the deadlift events and probably handle the farmer’s OK. If I’m in 175-200, I’m pretty sure I can handle the deadlift events well, but will probably get 0 reps in keg press and lucky if I get the 1st stone. I need to practice farmer’s and frame walk but I think I can survive those.
Some strong guys there. A lightweight pro (~265) recovering from a torn bicep and a 21 year old that was close to ground to overhead a 350lb tombstone.
Probably train events once a week on saturday.
BW was 182 after a week of restrained eating, which still ended up in a strong PR pull, but I had 35 wings last night and my weight jumped back up to 187. We’ll see how it goes.
3/27/11 Sunday 2:00PM: DE Bench/Press @ Lab
w/ Kat, Marcus, Ken
Warm Up:
Y,T,W,L w/ Indian Clubs
Swings w/ Clubs
Push Up Plus
Lat Traction
General Lower Body Mobs
Bench (Doubled MMs): …Last week of these for awhile I hope
Barx5
95x5
135x3x10
…fast
Press:
Barx5
88x5
128x3
…belt…
155x2
175x1
190x1 PR
195x0,0
Axel Curls:
Barx10
10/x20
25/x8x4 …seated
Rope Cable HCs:
15kgx10x4
Notes:
Took it a bit easier today as I had planned on taking a single in the press. PR’ed and had 195 just above my head twice, but couldn’t finish it. 190 was slow but I managed to get it. I would like to try this with a fresh lower back, but happy with it regardless, and am going to add pin presses from the forehead next cycle.
After pressing, my lower back was aching and I sat down to do curls which was interesting. I let the barbell hang straight down and I sat on a box like a box squat. It was like a preacher curl, but I could still get a small amount of momentum by tightening up. Did it with a narrow grip.
Feel ok, minus some skin on my arms from the stones, but I’m slightly beat. Got 10hrs plus sleep last night, and have to go present some stuff out of town tomorrow which hopefully will be minimally stressful. Then class starts again Tuesday.
BW is 182 currently, although I’ve only had some toast/eggs and a shake today.
3/29/11 Monday 5:00PM: C2W1 ME Squat @ WSU
Solo
Warm Up:
C2 Rower
Samson
Leg Swings
Hamstring Mobs
…Nike Frees only today
Squat:
Barx10
135x8
225x5
255x3
295x3
…belt…
325x3
345x3
365x4
Pause Squat:
295x5
275x5x4
Leg Press:
3
4
5
5.35x10
Adductor:
Stretch
70x10x3
Abductor:
30x10x4
Seated Calves:
Up to 2.25x8x4 w/ stretch in between
Spread Eagle Sit Ups:
BWx8/
Redx5/
Bluex8/ …stretches inbetween each side
-Samson
-Plate Pry
-Pigeon
Notes:
Lifting went OK. Noticed a tendency to get way forward on my squats and was really dive bombing the knee on my top set. Need to work on staying back and tight, which I’m hoping the pause squats will do, but one set in particularly I got way forward, which felt fine but it really slacked my adductors and resulted in a big hips shoot up and back to recruit them, which is part of the reason I’m getting bent over both literally and figuratively when squatting.
3/30/11 Wednesday 6:00 AM: Fasted Cardio @ Apartment
30 minutes at 2.5 incline up to 10 speed
3/30/11 Wednesday 5:30PM: C2W1 Bro’ing It Up @ Lab
w/ Andrew, Ken, Jesse, and Marcus
Warm Up:
None
Bench:
Barx10
95x10
135x8
185x5
225x3
255x3
275x3
295x3
225x8x3
Fat Bar Curls:
Barx15
25/x10x5
Notes:
Getting adjusted to this schedule and almost skipped this workout. Last rep of 295 was slow but technically a 3 rep PR. 225x8x3 was just about perfect after, as I got all my reps but the last set was tough.
Also, I have a project I’m working on, which is a wireless accelerometer that attaches to the barbell to measure force/acceleration. Eventually, I want to do bar path estimation/tracking for the olympic lifts but for now, my goal is to get phase 1 finished by Monday and hopefully Thursday.