Dirty gets back to basics - Cop an eyefull, pg254

Have you ever had any problems with the SLDL/RDLs though? The weight you're using for these is only slightly less than what you're using for deads.

Also, in terms of back development, do you think not doing deads has had a detrimental effect?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

No, so far the DLing has been going OK on all counts. That said, there are 1 or 2 little tweeks with my back ATM but they don't seem to be a prblem in the gym and I'm not certain the DLs are the cause.
 
As for the developement thing. It's hard to say as it all coincided with a decent spell off the juice so there were other factors to take into account. I also did that thick bar, wheelbarrow style DL stuff too so I still dabbled to a degree even tho I wasn't going mad.

That said I would certainly say the last few months has seen a substantial change in my thickness even considering my gear use TBH - nothing so much in the lats etc but a definate thickness in the top and middle of my back since doing them again.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

DELTS

Standing BB Press: 72.5 for 7, 7, 6 w/90 secs rest..... an extra couple of reps, decent sets. Made them hard work by going right down to my clavicle rather than stopping circa chin level 
Plate Machine Press: 70+ bar for 3x9 w/60 secs rest..... felt brave to take a 5kg jump an dhold out at 9 reps, good sets tho 
High DB Pulls: 20s for 3x10 w/30 secs rest..... switched to DB variant to see how the arm faired, not perfect but certainly better. 20s were bloody hard work tho 

TRIS

Close Grip Bench: 110 for 3x8 w/90 secs rest..... Finally managed the full 3x8, about time. Felt good for once
Dips: Bodyweight + 40kg for 12, 11, 11 w/60 secs rest..... couple of reps up in total, nice sets 

Shrugs: 155 for 3x9..... I think I forgot my target and did 8 on the 1st. All good here tho

Usual roller and stretch to close

A good session today, for the whole workout for once, so I was happy. Aircon was up the duff tho so the gym was sweltering.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

BACK

Chin ups: bodyweight +10kg for 3x6..... I kind of squeezed out a 7th on the last but it didn't really count. 
Barbell Bent over rows: 57.5 for 12, 11, 11 w/60 secs rest..... couple of reps up here again. 
Seated V Bar Rows: 87.5 for 3x11 w/60 secs rest..... just the 1 up but solid sets 

Deadlift: 3x190 w/90 secs rest..... these went ok again. Still know about it, just glad the back was up for it TBH 

Parallel grip chins: BW for 10, 8, 8 w/30secs rest..... these are suprisingly hard still, might have to drop a rep or 2 on the 1st set

Roller and stretching to finish.

All in all a decent session. The twinge down my left side was still there but it's fine under tension, it just get uncomfortable when you release that tension for some reason. Used one of those vibrating plate machines at the end to massage the area out a bit more - mad machines, think it help, maybe . Still, it was early, my head is stuffy as hell, back was a tad tight and I still had a productive session and am able to walk away from it so I'm happy

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

CHEST

Bench Press: 122.5 for 3x6 w/90 secs rest..... felt brave, upped it 2.5. Decent sets of 6 
Incline Press, DBs: 45s for 10, 10, 8 w/60 secs rest..... started well, bombed on the last (still 1 rep up in total). For some reason I had these really hitting the chest today, lot more than normal 
Decline BB: 95kg for 10, 9, 9 w/60 secs rest..... good sets this week. Went quite wide (for me) on grip 

BICEPS 

EZ Bar Curls: 45 for 3x7 w/60 secs rest..... no rep gain here, but solid sets, no swinging and kept it constant 
Laying Cable Curls: 35 for 10, 10, 9 w/60 secs rest..... can't recall the last set, anyway, dropped the weight a bit, used the smaller bar (less weight displacement ) for 3 good sets. Much better than the last few weeks TBH 

Usual roller and stretch work to finish.

Did another massage stint on the vibrating plate thi just for good measure too..... BUT, yeah, a nice session again today, happy with the increases and changes I made (as minor as they are). Still weighing in at 16'3.5 this week so a bit stagnant there whcih I may need to address (altho with xmas round the corner I'll save upping cals til the New YEar LOL). Overall condition still holding well tho.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Getting there with the deadlifts!

Stonehenge
 
Where the banshees live and they do live well

Slowly.... bit pissed that I have this funny (old) twinge in my back tho. Bizarrely I can genereally lift with it fine, lowering and, notably worse, releasing the tension are were it seems most bothersome. I'd hope the long weekend off over xmas will give things a chance to recitfy.... I want to be nailing triples on 200 before this course is done at least

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

LEGS

Front Squats: 117.5 for 3x7 w/90 secs rest..... last week's 6s were tough I seemed to breeze thru 7s this week however. 
Leg Presses: 300 for 3x8 w/60 secs rest..... right!! 40kg up on the week, finally getting to the right sort of weight now. My ankle doesn't like it tho.
 
Stiff Leg DL: 180 for 3x7 w/90secs rest..... more like it, good 7s this week after 2 weeks in 6s 
Single Leg Curls: 40 for 3x8 w/60 secs rest..... seated machine was in use so did single leg laying. OK I guess, they are what they are

Calf Raises: 170 for 3x12 w/30 secs rest..... upped the weight and just got the 12s 
Seated Calf: 60 for 3x12 w/60 secs rest..... with a little help on the last I got all 12s here too 

Usual roller and stretching to finish.

While on paper this was a good session, it was not the most enjoyable. I have no idea what my back/hip/side is playing at (it's hard to pinpoint). While using any weight I was fine but between sets I could hardly walk. SLDL were great but I couldn't bend down to write down what I did between sets ..... all very strange

I will try and nab the physio we have here at work when I can, in the meantime ice and ibuprofen are the order of the day

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Came in to todays session feeling a little brave

DELTS

Standing BB Press: 75 for 3x6 w/90 secs rest..... I thought I got the 7s well last week so went for an extra 2.5 this time. Did it but it was tough, maybe the 7s weren't so easy LOL
Plate Machine Press: 70+ bar for 10, 10, 9 w/60 secs rest..... good couple of reps gained here 
High DB Pulls: 20s for 3x10 w/30 secs rest..... much the same as last week, but I do like these 

TRIS

Close Grip Bench: 112.5 for 3x6 w/90 secs rest..... after so long on 110 and just getting the 8s last week I went for the extra today. 6s were piss easy TBH 
Dips: Bodyweight + 45kg for 9, 9, 8 w/60 secs rest..... so I went for an extra 5kg here, good sets but the last was tough and I think I stopped on 8. 

Shrugs: decided to drop these today (partly time and partly to easy my arm and back), might drop them for good. A) to give my arm strain a breather ready for back the next day and B) my traps really are not a weak point and the DB pulls, altho light, hit them fine

Usual roller and stretch to close

2 weeks running now that this session has gone well. I may finally be adapting to the strains of the night before (just in time for a 2 week break over xmas LOL). But anyway, a solid showing on heavier weights so I'm happy.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

That's good dipping on it's own but even better considering you did 2 shoulder press exercises and CGBP beforehand.
But even, even better still considering you're moving 16st 3lbs too!!

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

**** it, just did a big reply and got a server error and lost it on posting.... bastards!!!

anyway, I think I made a forest gump style 'i lurve you' comment and then went on to say..

Cheers, I've always had a penchant for dipping for some reason. It'll be interesting to see how the next 2 weeks go, assuming I get to the gym, without having played bball the night before. Appreciate the words tho

oh, and it's 16st 3.5 lbs (altho wothout my silver on I'm probably less than 16 )

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

If I ever make a post longer than a few lines I always hit CTRL+A then CTRL+C just in case it doesn't post. I've posted before and either had that error or someone's locked it whilst I'm replying and my hard work has disappearded into the Interweb somewhere.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

I normally do, especially when updating my journal but then during the evening it doesn't happen so I start getting complaisent (sp?)..... just look out for the 'error on page' and yellow warning icon at the bottom left of the windows page, that normally means anything I 'post' will be gone.
 
I blame Jason... and David (oh sh!t I hope they don't look in here LOL)

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

You could nail triples on 200 now if you took sensible rests between sets.

it ****ing did it again!!!!! damn server errors everywhere tonight

I don't have time for sensible rests LOL

But duely noted. I may look at cycling in some proper rested sets somewhere down the line. I always get anxiuos due to my past problems tho and keeping the time limited/intense means I'm always within my max ability which mentally helps me deal with it all better. I'd also like to do them first not last but I always struggle the next few days after when I do.

As I say tho, words heeded, cheers.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

BACK

Chin ups: bodyweight +10kg for 6, 6, 7..... the last 7 this week was more worthy of being noted that last weeks was 
Barbell Bent over rows: 80 for 3x9 w/60 secs rest..... decided to up the weight, banged out teh 9s well I thought
Seated V Bar Rows: 87.5 for 12, 11, 11 w/60 secs rest..... 1 rep up but the final set was much better than last weeks (maybe the longer rest after BB rows for a poo helped me be stronger  

Deadlift: 3x190 w/90 secs rest..... good sets here, felt strong altho the back was great it certainly wasn't bad either 

Parallel grip chins: BW for 3x8 w/30secs rest..... much better after holding back a little on the 1st set

Roller and stretching to finish.

A good session today, pleased with the BB rows as they felt easy. Looking forward to the weekend off tho, the whole week's been good and rest is now required.
 
oops, editted the rowing weight, just realised I'd been writing down the weight I have on the bar (as I do in my note pad) and not the total weight LOL - been robbing myself of 20kg and no-one commented that it was a pu55y weight, you're all too nice

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

I was just about to comment on your phenomenal Barbell Rowing improvement from last session when I saw the edit in the post. Schoolboy error (although I did think what a puff with the sub 60kg rowing, I'm far too polite to say so

Same weight for deads again. Are you still testing the water with the back then in case you injure it?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

LOL, it wasn't 'til I saw another journal and the rowing weight and it suddenly clicked what I had been doing - it is a Friday.

As for the DL weight. Well for starters I train early on a Friday so my back's always a little tight still which makes me aprehensive to up the kg too quickly, so partly yes. Plus doing them last means I have less in the tank. I try and keep myself to a little rule of holding the weight for 3-4 weeks before upping unless it feels really easy.

I'm just happy to be doing them with a half reasonable weight again TBH and while I really want to be working with 200+ again, I'm in no hurry

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

For someone so innumerate you have a sensible training head on your shoulders.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

LOL, cheers for those kind words (I always log my weights down the gym as what I have on the bar - it saves me having to always work it out less 20kg LOL - so I have to remember to add it back on in here).... I've suffered too many times with my back to let my ego get the better of me tho so sensibility reigns supreme on leg and back day

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Impressive lifts man. I like the fact that you state your resting time between sets. I've come to learn that this is like another form of intesity by itself. I'm trying to get my rests between 60-90 sec but the ego doesn't always allow for it especially when it requires a drop in weights.

My journal

It takes getting used.... the first couple of weeks doing it my weights took quite a hit but most of them soon got back up again. The 30sec rests are the real heart breakers. Altho there are many other variablse to account for I'm certainly finding this method makes keeping my conditioning easier

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Going to play around with making the whole of this week low volume. For this week my push days will still be heavy but not for many sets/reps. And on pull/leg days I'm going to go lighter and look at speed work and see how that tranfers next week then on my next LV week I'll swap the 2 about (in another 4 weeks time).

CHEST

Bench Press: 120, 125, 130, 135 x3 each w/90 secs rest..... so rather than 122.5 for sets I built up to a triple on 135, it was alright
Incline Press, DBs: 45s for 3x6 w/60 secs rest..... just pushed out some easy 6s this week 
Decline BB: 90, 95, 100 x8 w/60 secs rest..... built up to =5kg, but by now I wasn't tiring and these were all easy 

BICEPS 

EZ Bar Curls: 45 for 3x4 w/60 secs rest..... straight forward sets here 
Laying Cable Curls: 42.5 for 4, 4 35 for 6 w/60 secs rest..... just pissed about here, easy enough.

Usual roller and stretch work to finish.

An OK session, nothing OTT but nice to up the load. Noticed one thing (and I've noticed this a little on my dips), heavy pressing loads seem to make my right biceps feel a bit 'off'. Hard to explain but it doesn't 100% like it in some way, may need to watch out for that.

As of this week I am upping my test dose to 1g, the highest I have ever done. I'll wait til post xmas before I look at changing calories as I'll probably be upping them for the next 10 days anyway . Still really pleased with my current 'package' even tho I'm still holding out at 16'3 (3 weeks now so dietry changes are going to be needed come Jan 1)

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

As commented on interesting how you are logging your rest periods.

Some great work being done here and Im particularly interested as I havent squatted or DLd fro years due to a disc issue but think the time might be right to try.

Short rest periods are something I utlise to max the intensity as well.

Thanks for the read.

MT All Round Member of the Year

2011

No worries, glad you found it interesting.

It took me ages to get the balls to try DLing again, alas squatting was not to be. I had spent a fair while doing what I could to rectify the weaknesses that were not helping my back issues and so far it's all going alright.

I'm definately a big fan of short rests, particularly from a BBing perspective. Can't believe I had ignore it for so long purely to feed my ego with heavy lifts.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Did you do any core work before?

MT All Round Member of the Year

2011

I used to do a lot of static hold work for my core/abs but have now dropped that. I do bent knee fall outs for my TVA and occassionally the plank etc but in general I don't do anything specific nowadays... altho I never wear a belt and try and do lifts in the most 'core beneficial' way when I do them i.e delts means standing press.

I should do more but with all my stretching and rolling work I do (which probably works the core more than I give it initial credit for) I struggle to have the time to do extra work.

Is it something you focus on then?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

More something I am intending on doing prior to starting those two movements, very worried about having a spasm or similar.

MT All Round Member of the Year

2011

Have you had things like your posture/hip alignment etc checked.... I always ket getting fixed after I'd done damage but it wasn't until a physio saw me (for something unrelated) when she pointed out where she thought my problems lay, suggested a couple of exercises and bingo, after 15 years of problems I am finally getting somewhere.

(still get the odd niggle but nothing like previously)

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dirtyvest


Have you had things like your posture/hip alignment etc checked.... I always ket getting fixed after I'd done damage but it wasn't until a physio saw me (for something unrelated) when she pointed out where she thought my problems lay, suggested a couple of exercises and bingo, after 15 years of problems I am finally getting somewhere.

(still get the odd niggle but nothing like previously)

No I havent but thats an interesting point and something to consider certainly.

MT All Round Member of the Year

2011

definately worth it, I forget the correct terminology  but if I said I had 'ducks arse syndrome' you probably get the picture. To that postural hiccup add the load of a max DL/Squat - or even 50% of your max - through your back/hips and the problem just gets compounded.

Definately worth knowing if there is something that needs correcting before you start loading it again IMHO

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

OK, following my plan of having the whole week as Low Volume, today I was looking at more dynamic work for my session

LEGS

Front Squats: 80 for 10x2 done on the minute..... each set was started on the minute mark so probably 50 secs between sets. Simple quick sets of 2 
Leg Presses: 300 for 3x8 w/60 secs rest..... stuck with the same here and the 8s were pretty sound being less fatigued 
 
Stiff Leg DL: 120 for 10x2 on the minute..... again, about 50secs rest I guess. NIce sets, quick and easy 
Single Leg Curls: 40 for 3x8 w/60 secs rest..... stuck these out again and again fairly easy due to less fatigue

Calf Raises: 170 for 3x12 w/30 secs rest..... all ok here, started to know about these tho 
Seated Calf: 60 for 3x12 w/60 secs rest..... ditto

Usual roller and stretching to finish.

So a refreshing session, not overly difficult and kept the focus (on the big lifts anyway) on driving thru the lifts rather than going for weight and less reps. Be interesting to see how this whole week effects things next week.... not that 1 week makes a dramatic difference.

Won't be logging here again til the New Year after today, tomorrow will be shoulders and triceps, I'll go heavy here but for easy volume then no gym until next Monday.

Have a Merry Christmas y'all

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Merry Christmas and a happy new year.

MT All Round Member of the Year

2011

You too, fella, and thanks - may 2009 bring new mass and unfounded strength your way..... and a fixed back too

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

In case it's several days before you're back on-line, don't think you've been forgotten:

http://www.muscletalk.co.uk/fb.ashx?m=3147161

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

dirtyvest


You too, fella, and thanks - may 2009 bring new mass and unfounded strength your way..... and a fixed back too

I can dream DV, I can dream.......

MT All Round Member of the Year

2011

I noticed you're back at work now DV. How's things gone during your Xmas break> Training still on the up?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Right, lets bring it on 2009, give it your best shot.

I'll give you my 2 sessions of this week in a second but to update the last 2 weeks. I upped my test to 1g a week after 3 weeks of hovvering around 16'3. weighed myself today, 16'10 LOL And it's not Xmas extravagances, I still fit into my jeans that were taken in when I dropped to under 15st in teh summer. And I'm still using the extra hole I put in my belt then too..... at 2 stone heavier - yeeeaaahhhhhhh!!!!

The week leading up to xmas was a low volume week, I did 2 session of heavy weight low reps and 2 of lighter weight and speed work. The following week was interesting, initially strong but endurance was gone. The extra test (I hadn't upped the adex) meant I had a killer lower back pump all week so this week added in an extra .5 adex a week to my schedule.

Had a cool time tho, another birthday (36, yikes) lots of time with my boy and the rest of the rabble. Ate loads but I usually eat less over xmas as the regimented nature of it all slips and often eat a meal or 2 less in the day than normal (altho the extra cals in what I do eat can make up teh slack).

Right then, yesterday was as follows:

CHEST

Bench Press: 125 3x6 each w/90 secs rest..... upped teh weight a tad and nailed solid 6s, all felt good 
Incline Press, DBs: 45s for 11, 10, 9 w/60 secs rest..... struggling by the last but all good til the
Decline BB: 100 3x10 w/60 secs rest..... this is up 5kg and pretty easy reps

BICEPS 

EZ Bar Curls: 47.5 for 3x6 w/60 secs rest..... another weight gain and nice 6s too 
Laying Cable Curls: 35 for 3x10 w/60 secs rest..... felt quite easy this week

Usual roller and stretch work to finish.

A good session here. Increases almost all round and strong thru-out.

And today....

LEGS

Front Squats: 120 for 3x6 w/90 secs rest..... finally up to 120, nice 6s but knew about it TBH 
Leg Presses: 300 for 3x11 w/60 secs rest..... starting to rattle these out now. Still get a bit of left ankle pain tho. 
 
Stiff Leg DL: 180 for 3x7 w/90 secs rest..... these were tough for 6 last week and easy for 7 this 
Single Leg Curls: 40 for 10, 10, 9 w/60 secs rest..... good but tough at the end (particularly on the left leg)

Calf Raises: 170 for 3x14 w/30 secs rest..... all ok here, nice rep gain
Seated Calf: 60 for 3x13w/60 secs rest..... ditto

Usual roller and stretching to finish.

No air con today so this was sweaty going which didn't help matters. All good tho and a solid session

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

good sessions mate.. soundin strong fella!!
soundin heavy too, congrats on the extra weight too..

and happy birthday mate!!
hope u had a good xmas and new yr

  

Bodybuilding Warehouse Board Rep

Cheers, mate, all going well right now just need to to get my cardio going again (cycling to work and a bit of bball usually does the job) and all will be back to usual.
 
Finally started pulling over 190 on my DL work sets for 3s last week. That's been a big stumbling block as last time I was trying to get back in to DLing it was 190 where it all went pear shaped - still a way to go tho. At nearly 17st now that sort of weight should be piss easy TBH. I've pulled 200 recently but still don't feel comfy/confident doing multiples with it

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal