Dirty gets back to basics - Topless photoshoot, pg228

Cheers fella. Not a bad idea.... Wow, imagine how quick my session would be: go in, bench, leave - niiiiice

haha..
maybe switch it up for one wk..

do 3, compound only full body routines in the week, workin up to 3RM..
could do somehtin like

squat, bench, row
deads, OHP, chins
powercleans, dips, (something else)..

intensity would still be there, but volume would be lower..
could be a decent change anyway, would only be a 3 day week too

hmmm, maybe. Might save something like that for the xmas week when gym times are all over the shop.... trouble right now is that my dodgey ham puts a spanner on most big lifts (DLs, cleans, BB rows...). That would be the basic plan.

I'm not convinced my fatigue is training related tho as I feel fine at all other times, just very slow waking up ATM.

And, dammit, I usually stick with a routine for about 3 years before I change it, not 3 months LOL

haha, or 3 wks in my case :-)

Well I have a night off tonight, Open Evening so my Bball isn't on, so a little extra recovery.... apart from cycling in in a gale. On the plus side, I'll get home in half the time

If the basic outline is still working mate no need to change it.  

A small manipulation in set structure is all you need to do when it really grinds to a halt.  You'll know when this happens better than anyone so when it does let me know.
Cant see the fatigue being training related either.

I'm convinced it's just the slow start to the morning not waking me up, was up today to do the family shop etc and felt good/fresh all day

Should have been up for it today, what with no Bball last night....

DELTS

Standing BB Push Press: 5x40, 3x:50, 60, 70, 80, 90   then 65x9+2 w/120 or so secs rest..... BRING IT ON, nailed 90 for 3. Didn't quite nail the drive today so they were a VERY tough 3 but still got the fcukers! Really pleased with that. Good pump set too. 
Seated DB Press: 35x 10, 10, 10 w/90 or so secs rest..... after that I was even happeir to find myself pissing this weight for 10s, so 11s next week. 
Side Lat Raise: 15s for 7 sets of 10 reps w/30 secs rest..... made hard work of these, last 3 sets had a bit of 'english' to them 

TRIS

Close Grip Bench: 100x10, 10, 9 then 87.5x9 pump reps w/90 secs rest..... even got a second weeks progress here too. Pretty sure I didn't do 10 on the last but good sets and a little kg increase on the pump set.
Dips: BW +15 for 7 sets of 8 reps w/30 secs rest.... 12s in use so I wrapped my wrist up and upped the weight. Good sets of 8 too.

usual roller and stretch to close.

Chuffed to bits with this, wasn't overly confident I'd get the 3 on 90 but I did, 1st was good but the last 2 weren't well timed, but they went up and that's what counts. Rest of the session was good too, pretty much everything saw progress of some kind..... love sessions like this.

90 x 3 ey..... looks like I may have to do something abotu that

Congrats all the same though!

2 months ago I could only do 1 rep, I only did my first 2 rep completion a fortnight ago so I'm happy enough for now not to want to hunt you down to prevent you from bettering it.... that'll only last 24hrs tho

heh heh, well your pb is safe, I'm refraining from push pressing until the new year. Will you be good for 95x3 by NY then?

good work fella!!
whats the next goal then, 90x5??
90x5 would = 100x1 imo.. should be there by xmas if not before dude!! :-)

good stuff

No13: yeah, should be doing 95 in 6 weeks time.

MrM: well seeing as I rotate on 5s, 3s and 2s.... I missed 85x5 last week, only did 4 but yeah, I want 90x5 by the years end and 95+ for a strong double

Right, feeling good today

BACK
 
Deadlift: 5x70, 3x:90, 130, 170, 180 then 10 or 12x110 w/2mins or so rest..... Do I ache a little now, well yes, but was very happy to have pulled 180 with no real feeling of discomfort. I wisely avoided the temptation to go heavier as this is the most I've done for a few weeks now. 
LPD: 80x14, 14, 13 w/90 or so secs rest..... may up this next week altho I forgot to time my last set, 1st 2 were good tho 
Seated Hammer Row: 90x 10, 10, 10 w/90 secs rest..... hard work here but I dropped teh seat lower to get a better, truer lat pull on it. all good. 
Pullover (Rope): 65 for 7 sets of 10 reps w/30 secs rest..... used a different pulley so each side was isolated which was interesting and awkward but did the job

Usual roller and stretch to close.

Was very tempted to throw something else in at the end but I was already feeling good, was walking away from some semi respectable DL work and a content man so avoided temptation. Nice workout tho, felt good altho, as I said, hammy is aching a tad now (to be expected) but no pain as such.

keep the hammy loose mate..good work tho fella, good t see ur deads numbers back up to where they normally are so boviously the hammy is easing up a bit

It's still not 100%, can't work out if it's from the original problem still or just the fact that it will ache from so long of being oveloaded and injured so I still need to hedge my bets a bit. Didn't have the same tight/pulling sensation that i have had in past weeks tho, just throbs a bit now from the work.

The weight felt OK tho, definately have more in me, which is a relief, I feared 180 feeling very heavy

Nice work Deeeeveeeeee.

If you're looking for some fluff what about face pulls or something? Reasonable finisher for the rear delts/traps if done properly.

Yeah, could have done, mind you, the reason you see very little for traps and rear delts is that they generally don't need it........ which I guess makes it all the more logical to throw something like that in if I'm feeling in need of more

yeh u seem t have good delts/ traps from ur pics mate..
:-)

Cheque's in the post mate LOL

Well an uneventful weekend, which was nice. Took the terror swimming but otherwise chillaxed. Saw Public Enemy, not bad (the film not the group LOL).

On to today tho...

LEGS
 
Front Squats: 5x80, 3x:90, 2x100, 115, 125, 135  then 10x85w/120 or secs rest..... pleased with this. I struggled on 2 with 132.5 last week (when going for 3s), and the last time I was MEANT to do 2s, but a solid 135 this week, tough but solid. Altho the pump set was hard afterwards. 
Leg Extensions: 95 x 4+3 sets of 10+9 reps w/30 secs rest.... the addition of the 10s this week made the quads wake up a bit 

Ham Curl: 55x9, 9, 9 w/90 secs or so rest..... felt OK here and got all 9s for the 1st time. Happy Days 
Pull Thrus: 42.5 up 80 for 7 sets of 12 reps w/30 secs rest..... as per last week, higher start point for 2x80 at the end< Hard work but better than last week I feel. 

Calves: +60kg for 7 sets of 10 reps w/30 secs rest..... now up to 60 here, good sets of 10. Sweating like a good'un by now. 

usual stretch and roller to finish

Very nice session today, felt strong from the start for some reason. I can still feel the ham but it would seem to be less and less bothersome, this is probably where I need to be at my most cautious tho.

Weighed in at 15'10 so back to getting some steady gains here again too, yet I have barely changed anything. It's like after each 3 weeks my body needs another 3 to rebalance and then it gets going again.