I was on quaaludes, I don’t even REMEMBER Oslo

Had some shoulder pain the last six weeks. Couldn’t find a stretch to hit the spot. It was an anterior pec/delt pain that was hard to pinpoint because it would only hurt during a bench and nothing else. Oddly enough at the same time the assistant director of Ironworks, Skylar, asked if I had any Mob stuff for his shoulder. So I had our local Mob expert Brent hook me up with some great shoulder wods.



I tried a few of these before I showed Skylar and my own shoulder problem went away. My pec/delts felt like a million fucking bucks. Anyone who reads this garbage blog should definitely do the Mob I linked above.

10/21/11
Squat: 445×5/430×3/415×3
RDL’s: 240×5
No time for pipe work. Had to coach.

10/20/11
Bench: 315x3x3 (Used commands on 1st rep)
Dips: 45lbsx10/75lbsx8/95lbsx8/115×5
Fucked around with some Turkish Get-ups

10/18/11
Squat: 505×3
Dynamic Pulls: 275×2/On the min/10 min
Rounded Back Extensions: 25lbsx10x3
Straight Leg Sit-Ups: 100lbsx5x3
Curlsx10x3

10/17/11
Shoulder Mob-Fest
Bench: 365×3
Close-Grip: 315×3/320×3/325×3
BW Pull-Upsx10x3
Mob-Fest ’11 def went down later that night

  1. That mob shit hurts but yet feels so right.

    Pretty sure I got some bruising from Mobbing yesterday. There are red markings all over my pec/delt area.
    –A.C.

    • Blades of Glory was a funny movie. I would like to try the rounded back extensions. Any chance of posting a video about them? I mobbed some more tonight. My lip quivered and I cried a bit, but it got done.

  2. http://www.youtube.com/user/UKFDubstep#p/u/2/DbCYsEMg09o

    A little over the top for me. Have you heard Equinox (First of the year) by Skrillex?
    –A.C.

  3. I had never heard of straight leg sit-ups before, I had to look them up. How do you like them?

    I had my feet hooked into the rack, but my feet were straight. It’s essentially a GHD sit-up (Glute-Ham Machine) except it’s on the floor. It would be real hard to hold a big ass dumbbell on the GHD. I love them btw.
    –A.C.

    • I’ve seen Chad Wesley Smith does them as well, been meaning to give them a try.

      • I tried them on the floor of my room and was embarrassed at my ability. I’ll just blame the fact that I didn’t have my feet hooked into anything solid, or pretend it never happened.

        Ha if it’s weighted you kinda need an anchor. Unless you are a G.
        –A.C.

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