Dirty gets back to basics - Cop an eyefull, pg254

Raring to go today:

CHEST

Bench Press: 125 8, 7, 6 each w/90 secs rest..... started well, with an extra rep, stauled after that but it's still a rep up and my back's been a little delicate this weekend so didn't want to risk over-arching
Incline Press, DBs: 35s for 15, 15, 11 w/45 secs rest..... higher reps were hard work, even with a 10kg sacrifice. Liked it tho 
Decline BB: 80 for 15, 11, 8 w/45 secs rest..... 20kg sacrifice here and the last set was horrible LOL. Felt good tho just hard work. Hopefully after a week or 2 I'll adjust to the new intensity and it will be more consistant cos the first set felt easy.

BICEPS 

EZ Bar Curls: 20kg for 3x15 w/45 secs rest..... nearly a 30kg drop, immaculate form tho it has to be said. Just got the lot, the last few hurt like hell tho 
Laying Cable Curls: 20 for 15, 15, 13 w/45 secs rest..... already so pumped I could barely move I was pleased to nearly nail the lot, again, another big weight sacrifice to allow for this tho.

Usual roller and stretch work to finish.

All said and done, a decent session. I had real difficulty itching and shaving after the session was done tho but really felt like I had worked hard. Quick session too which was nice.

Been getting a funny pinching thru my back this weekend. Been getting it a lot recently anyway but usually just on waking and it subsides after an hour or so but it seems to have bedded in a bit now. May well book an osteo visit for saturday

Oh.... weight just came in at 16'9.5 but I had one less poo today than normal so far so that may be the extra 0.5lb LOL so might have to tweek the cals a little more. Been eating Thai Chilli nuts and drinking some extra milk but clearly need more (might nick the ferrero rocher in the fridge)

Todays valiant effort was as follows:

LEGS

Front Squats: 120 for 3x7 w/90 secs rest..... just managed to finally complete the 7s here. The progression rate has notably slowed, things do not feel noticably easier the following week any more. 
Single Leg Presses: 57.5 for 12, 12, 12, 15 w/45 secs rest..... had to use the 'commercial' machine as the leg press was already 3 up annoyingly. Still, went well and suprisingly no noticable diffference between left and right  
 
Stiff Leg DL: 170 for 3x8 w/45-60 secs rest..... sacrificed a little weight here to allow fo rthe intensity. Hurt my hands like hell for some reason. Great form. Lower back pumps were horrible. Had to take 60secs for the last cos I was struggling. 
Single Leg Curls: 30 for 15 ? ? w/45 secs rest..... getting knackered by now and I cannot recall my reps on the last 2 sets, can't even remember if I did 3 or 4 sets TBH

Calf Raises: 185 for 3x12 w/45 secs rest..... managed an extra couple with the extra 15secs rest here 
Seated Calf: 70 for 3x8 w/45 secs rest..... managed to hold teh same reps with a loss of 15secs here, so all good

Usual roller and stretching to finish

... also a couple of mins 'vibrating' myself out (no that's not a euphamism). Good session but no mistake it was a tough one. All round I am finding the rate of progression has dipped but legs certainly make you fully aware of that fact LOL. The change in work rate was fine up until SLDLs, that was no fun at all, took about 30mins before I could walk properly after them

How are you finding your aerobic recovery with such intensity?

Fine TBH (well no worse than usual LOL). Give me another week or 2 and the muscular endurance should not be an issue but aerobically I generally try to keep on top of it, the muscles just burn out on some things with no real lactic tollerance.

Loved this last week tho, the key thing will be to see how this effects progression in the next few weeks

I was off yesterday (parents evening) so here are my last 2 sessions updated for you:

DELTS

Standing BB Press: 75 for 3x8 w/90 secs rest..... Huge progress here this week, bit of legs on the very last rep but solid 8s. Could be the cleaning first, could be the change in routine, or maybe both.
Smith Machine Press: 40+ bar for 15, 15, 11 w/45 secs rest..... no changes here tho, but TBH, this is no longer a bother so long as the main compound progresses. Altho I had hoped to get a little closer to completing the last set
High DB Pulls: 17.5s for 3x15 w/45 secs rest..... as last week went well I upped the weight. MY forearm was struggling by the end so I'll stick here for  abit, good sets tho.
TRIS

Close Grip Bench: 115 for 7, 6, 7 w/90 secs rest..... couple extra here, altho the extra should have been done on the 2nd set too but originally I wasn't certain.
Dips: Bodyweight + 30kg for 15, 15, 11 w/45 secs rest..... again, no change on the following set, and these felt bloomin' tough this time. Still, no backwards step
DB roll over exts: 15 for 15, 15, 12 w/45 secs rest.... 1st time with the right weight, good sets, knew it by the end.

Usual roller and stretch to close

BACK

Chin ups: bodyweight for 10, 9, 8 w/60 secs rest..... still on the 60secs rest, good sets and managed a couple extra this week
Barbell Bent over rows: 70 for 15, 15, 13 w/45 secs rest..... few reps in total up here which was nice 
Seated V Bar Rows: 72.5 for 15, 14, 14 w/45 secs rest..... even managed a couple here but I was really feeling it by now

Deadlift: 195 for 3x3 w/90 secs rest..... usual 3s here. Just wish rep 1 felt easier cos 2 and 3 are usually fine afterwards

DB hammer: 10s for 4x15 w/45 secs rest..... confused myself and started with teh 15kg not the 10 which wasn't comfy on teh arm, switched to 10s, pumped to bursting but did the job.

Roller and stretching to finish.

A good couple of session which marked the completion of a full week of the new routine. Had hoped for a bit more progress on the higher reps but I think they are more prone to being affected by lifes variables due to their intensity and exhaustion factor than the heavier work. That said, really pleased with the progress on the main compound work, particularly OHPing I hope this is seen on subsequent workouts (can but hope).

Had a good Bball game wed night despite drawing more charges than taking shots. Why would someone try to run thru me FFS, and so many times. Suprised I could lift anything on Thursday after that. And then last night I had a 3am alarm call to attend at work - on the first night my boy had slept thru the night for 2 weeks, ain't life a bitch!!! So I'm leaving early today,

Anyway, training wise the week has ended well. I'm really pleased still with my condition. 16'9, visible abs, good general seperation considering and minimal gains on the waistline. Could still be a bit leaner but nothing that can't easily be attained after PCT (whenever that is) ready for the summer

Sounds like a good week, with the little un and work youre doing really well.

looks like some good sessions have been had mate..
i reckno with the higher repos u'll notice more over the next 2-3 wks t be honest fella! will be seein some mroe increases on those weights so will be interesting!!
kinda lookin forward to doin the higher rep stuff myself..

Cheers guys. Finally got a few unbroken nights in..... didn't even have to break out the chloroform

CHEST

Bench Press: 127.5 3x6 each w/90 secs rest..... felt brave today so upped the weight slightly. Bizarrely my right biceps seemed sore on the initial -ves for each set hmmmmm?!?!?
Incline Press, DBs: 35s for 15, 15, 14 w/45 secs rest..... 3 reps gained on the final set this week, felt strong too.
Decline BB: 80 for 15, 15, 14 w/45 secs rest..... big progress here, wondering whether I timed my rest wrong TBH but solid sets and by now a few were commenting on my size - ain't pumps great LOL

BICEPS 

EZ Bar Curls: 22.5kg for 15, 15, 12 w/45 secs rest..... as I just got the 15s last week I went up a bit, can't remember if I closed with 12 or 13 tho but I do know I could barely scratch my head afterwards
Laying Cable Curls: 20 for 15, 15, 14 w/45 secs rest..... just the 1 extra rep but my arms were so pumped it hurt and there really was nothing left.

Usual roller and stretch work to finish.

Bit concerned as to why my bicep seemed to twinge on my benching. Will need to keep an eye on this. Great session tho, very pleased with the progress compared with the similar sessions last week. NB: I did make a real point of drinking a lot over the past 24 hours and eating a few more carbs...

...and on that note, just weighed in at 16'10.5 ( or 234.5lbs or 106.6kgs )

OH, and oneof the PLers at the gym has bought about £3g worth of Ivanko weights and a proper Oly bar (the others are about a half inch thicker) which if I help contribute to I can use (only about £20). Which may help the higher rep SLDL grip a tad and it also means round not hex discs

he's spent £3k on weights to keep at another gym? fair play to him...
well done ont he increase in reps/ weights mate, and ur own weight too!!

good start t the week mate

Typo... and I only told half the story LOL. It's £2k worth but as it's all second hand he got it all for about £400.

That's the trouble doing all this at work, you get distracted and forget to put things down

still, fair play to him!
how many discs in terms of weight?
that mean u'll be usin ur gym at work more than the JJB one?

oh no... this is a guy at the JJB gym (it's the logging I do at work LOL). There's a few hundred kegs IIRC.

It would save me a fortune if they had a set up here at work. The Tennis Acadamy here have a small set up but they've stuck it beside one of the tennis courts and there are no mirrors... so even if I were allowed to there'd be too many looking at me and not enough of me looking at myself

haha..
so JJB have allowed him to bring his own stuff in and keep it there? ah i see..
dint think a big chain like that would allow that kind of thing.. t'is good tho..

maybe its a good thing that there would be no mirrors for when u trained there... ;-) if u know wat im gettin at... (ugly cnut).... haha!!

You mock me, cos you envy me....

 
<<<<< proof that not only am I gorgeous but my gene will continue.

ah but we havent seen ur other half!!
his good looks could (and probably) come from her...:-) !!! haha

only kiddin fella

LEGS

Front Squats: 122.5 for 3x6 w/90 secs rest..... felt brave so went up. Good 6s here suprisingly (I say that as the last few weeks have been slow progress here)
Single Leg Presses: 100 for 12, 12, 12, 13 w/45 secs rest..... back to the usual leg press. Good sets altho could probably go for more on the earlier sets.
 
Stiff Leg DL: 150 for 3x10 w/45-60 secs rest..... reps were too low last week so dropped another 20 and the rests were closer to 45secs thru-out. Fcuking hard work and the back pumps are lethal but all good in the end.
Leg Curls: 65 for 15, 12, 8 60 for 9 w/45 secs rest..... I can do both legs together now as the intensity has dropped the weight to within the machines abilities (just 65 is the max LOL). Will start on 60 next week as I dropped quickly.

Calf Raises: 185 for 13, 12, 12 w/45 secs rest..... 1 extra here 
Seated Calf: 70 for 9, 9, 10 w/45 secs rest..... a few extra reps here

Usual roller and stretching to finish

The higher reps is murderous on leg day but it proves to be a solid session. Pleased with the (little bit) extra weight on my FS and 2-3 hours on my legs still feel like jelly.... but the back pumps have gone now LOL

Solid front squating!

Cheers iain, it's certainly nice to finally be back to putting over 100 on the bar.