Dirty gets back to basics - Cop an eyefull, pg254

CHEST

Bench Press: 5x80, 90, 100, 112.5, 122.5, then 105x10  w/120 or so secs rest..... very happy to have got all 5 this week on 122.5. Only got the 4 last time round and after my 112.5 set I wasn't brimming with confidence. Very good first couple, last 1 was tough. Did it tho. Lost a rep on the pump set however
Incline Press, DBs: 45sx9, 9, 8 w/90 or so secs rest..... No gains here but that didn't matter. Still good sets 
X over Flyes: 45 for 7 sets of 10 w/30 secs rest.....just managed these too, no delay in the resting this week. 

BICEPS 

EZ Bar Curls: bar+ 40x9, 9, 8 w/90 or so secs rest..... felt strong here. Indeed I was a couple up in all and confident it wasn't due to form slipping again. 
Laying Cable: 40, then 45 for 7 sets of 12 reps w/30 secs rest..... bit awkward on my wrists but all good fun. First few sets on 40 were becoming apparently too easy, last couple on 45 were more like it. 

usual roller and stretch to finish.

Nice session today, it's always gonna be a good day when you bench well I guess LOL but it all felt good. It's so rare for me to make natty progress on pressing moves that this last week or 2 has really made my year.

Good to hear your enjoying yourself. What are you putting this natty progression down to? Willpower? Rest? Or have you totally nailed your diet?

Well done on 270lbs x 5 too

oooh, lbs sounds so much nicer than KGs LOL

I can only put the progress down to this routine that T0NY encouraged my onto. I cycle the weeks, one being 5s, the next 3s the last 2s on my main compound. I then added in the extra work where I look for higher reps, up to 14s and a little FST stuff for good measure.

Diet etc is not really any different than usual, in fact ATM I'm aiming to maintain to my hard fought leanness from the summer so I'm a tad tight on cals if anything but still up 8lb in 2-3 months without moving a notch on my belt.

Ah fair enough, I'm a big fan of cycling ME movements... that's not saying I always follow it, but it's a great simple concept that's featured in pretty much all of my training (allbeit subconciously). Even JD's WS4SB cycled between 3 and 5RM, Wendlers 531 cycles the weight too and I've experienced nothing but great things from it.

Do you follow a particular eating pattern/diet, or is it a case of you roughly know whats in what and you'll pick and choose as the day goes on?

I'm a creature of habit so I eat the same things most days. That said, I don't eat the same meal twice in a day so I figure I cover variety pretty well. I'll change between differing lean meats (usually chicken, pork and mince), obviously a few eggs too and oily fish. I use various carb sources (oats, weetabix, pearl barley, quinoa, bread, sweet pots, oat cakes) and get plenty of fruit and veg. Weekends and Wednesdays (my days off) I tend to toe the family line more with meals on offer but to be fair thats only the evening meal and evening nibbles, the rest of the day I'm eating my usual). When dietting I simply reduce carb portions.

However, I have no idea of my calorie intake. I just eat more, or less, if I feel I need to.

good progress over the last few wks mate...
well done on the PP too matey :-)

I'm really hoping that with that monkey off my back and the confidence I feel with this routine things can start moving more +vely now.

im sure they will fella.. :-)

lol The no13. qu. regarding natty progress! You could read it as it's suprising you can make any progress natty! (I know that's not what you meant pal)

Anyway nice work DV solid bit of benching

LOL... even if he did, it may not be far off the mark

Cheers, tho. I getting eager to see how this routine goes when I'm not so natty

So you've already got another cycle planned then? How long have you been "off" if you don't mind me asking?

Iain, as if I'd suggest such a thing

Not at all.... Been off for about 4-5 months now. I'm really just waiting to feel happier with my hamstring then I'll likely get rolling with it. Don't want to start while still nursing a pull tho.

Will site injecting into the hammy help? Big old guage needle!! lol

I know I shouldn't knock it until I've tried it but.........

Worst fcuking basketball game ever.... it would seem that while I have started to get my head round the leg drive and pressing power problems I had, the succes is now carrying over into basketball and when I take a jump shot the ball just flies off never to be seen again LOL

Also doesn't help when everyone is running around like a Harry Enfield sketch and wherever the ball is, 9 other players just zone in on that 1 spot, no useful off the ball movement or screens/picks at all... and when I set them nobody used them... FFS you have the biggest guy on the court setting you a screen USE IT!!!!

..... and breathe!

I'd comment if I understood that.

Does it mean you play for a duff team? :)

It's just a bunch of guys that play for 'fun' at my work that let me join in, they're from some of the Cambridge Uni Colleges, lectures, PhD students etc. The problem with pick-up games rather than structured team games is that with the fast pace of the basketball game, not having a set structure/tactic etc leads to to lots of headless chicken type of play action and everyone forgetting the fundamentals.

I'm not the player I used to be (which is frustrating in itself) but I can still see mindless running about with no direction a mile off

That said, it was a good hours cardio which is ultimately why I do it

Come on and whip those lame phd students into shape ;) lolol

They're feisty buggers I can tell you.... and while I can hit them harder they've got the legs on me down the court. Got elbowed in the year last month which took 3 weeks for the pain to subside.... by a 10st 40 year old German guy who lectures History LOL

Feeling it from last night but no excuses....

DELTS

Standing BB Push Press: 5x40, 50, 60, 70, 77.5, 85   then 65x8+2 w/120 or so secs rest..... started strict, moved to PP mid-way. Started off feeling  like last week, but no turn around mid way this time. Still a solid show tho, just gutted I didn't nail the last 5 as I felt it is in me. Anyway, 2.5 up on last session of 5s  
Seated DB Press: 35x 10, 9, 8 w/90 or so secs rest..... after getting 12 on the last set last week I upped the weight. All good sets. 
Side Lat Raise: 15s for 7 sets of 10 reps w/30 secs rest..... upped the weight here, tough at the end but did it.

TRIS

Close Grip Bench: 100x10, 9, 9 then 85x12 pump reps w/90 secs rest..... oooh, what's this, progress on CGBP LOL. Just the 1 extra rep but I'm happy, a good couple extra on the pump set
Dips: BW +12.5 for 4+3 sets of 11+10 reps w/30 secs rest.... went for reps here too. Started well, finished as per usual. Still getting this tight feeling in my right Bi when doing these 

Usual roller and stretch to close

All in all, with hindsight, it was a decent session. No real complaints