Dirty gets back to basics - Topless photoshoot, pg228

No doubt it's to do with all the hip hop music and bad caps you guys wear :) lolol

LOL... they're a bunch of PHd grads and Uni lecturers so they are as far from the typical Bball culture as you can get, probably cos they're all continental Europeans where the game is bigger domestically so there is no need to be USA wannabes
 
However, I'm British so fall into that stereotype perfectly..... word y'all!

Just fcuking deleted the largest post I have ever made and lost the fcuker: grrrrrrrrrr

DELTS

Standing BB Push Press: 5x40, 3x50, 2x:60, 70, 77.5, 85, failed4x95, 2x90  then 65x10+2 w/120 or so secs rest..... really pissed that 95 didn't even go once, and bemused at how after 4 failed attempts I can still do a decent (not easy tho) 2 on 90. An extra on the pump set too. Reasons/excuses to follow.... 
Seated DB Press: 35x 11, 11, 9 w/90 or so secs rest..... started well, 1 rep a set up, finished 1 down tho, net gain of 1 so a +ve really. 
Side Lat Raise: 15s for 7 sets of 10 reps w/30 secs rest..... better sets than last week I think 

TRIS

Close Grip Bench: 100x10, 10, 9 then 87.5x11 pump reps w/90 secs rest..... held ground here but wasn't in my favoured power-rack. 2 up on the pump set tho 
Dips: BW +15 for 7 sets of 10 reps w/30 secs rest.... went up 2 reps per set and got the lot. Also sorted the grip out so my wrist didn't suffer. 

Usual roller and stretch to finish.

Apart from PP everything was good, all showed progress in one form or another.

PP really bugged me tho. Firstly I cocked up, I got ahead of myself and should have done 92.5 but as I did a good 3 on 90 last week I jumped the gun and chose to do 95 today - wrong choice! However I should have still got 1 rep shouldn't I? Well a) I was wiped out from yesterdays bball, had had a week off so was feeling it today which lost me all feeling of core strength and leg drive.... b) I over psyched myself and got a bit dizzy LOL.... c) it felt really heavy as soon as I unracked it which didn't help.

Enough excuses. I shall do another rotation using 90 then work with 92.5..... need to keep my feet on the ground!

Got Angels and Demons to watch this weekend

dont worry about it dude.. i think ur right, u maybe jumped ahead too much and should have 'played it safe' goin for the 92.5. would have been better for the confidence too if u had nailed it..

i havent seen angels and demons yet.. book was class.

Yeah, I'm more pissed off at myself rather than the lifting TBH. I never do 5kg if I can avoid them.

That's 5kg 'jumps'.... missed a word out there originally

Was hoping to make amends after yesterday....

BACK
 
Deadlift: 70, 5x90, 3x130, 2x:170, 180, 190 then 16x110 w/2mins or so rest..... slowly getting back there. Again, slightly aching afterwards but felt OK during. Not 100% that I'm still not favouring the right side tho. Happy to be pulling close to where I left off. Pump set of 16 I alternated DL reps and SLDL reps 
LPD: 87.5x10, 10, 9 w/90 or so secs rest..... upped the weight, solid reps. 
Seated Hammer Row: 90x 11, 11, 10 w/90 secs rest..... couple of extra reps here too, felt good. 
Pullover (Rope): 65 for 3+4 sets of 11+10 reps w/30 secs rest..... might have been 4+3. Decent reps, feeling a little twinge in the delts here recently. May need to find something else to pump out at the end

Usual roller and stretch to close.

Good session. DL still not feeling quite as good as it should but moving in the right direction. Everything else was solid, felt like I trained well today, which is nice cos I often find myself getting distracted on Friday mornings, they aren't easy you know.

190x5?? ...Not bad for someone "slowly getting back there".

Heres to an injury free 2010 ey!

You're skimming to fast, I only did 2 on 190 today ....
 
I'm always hopeful of an injury free year, it never happens, so long as it's nothing major and just the odd niggle I'll be content. There's too many underlying issues such as my back, forearms strains etc to expect that nothing flares up.

Ah, my bad

Allthesame, still good lifting for a man with your list of ailments

You were tempted to say 'a man of (my) age' weren't you!?!?! go on admit it!!!

The thought never even crossed my mind

Hamstring/glute is back to being a problem. I'll have to rethink, but Fridays DL session has clearly bothered it again... on to today tho

LEGS
 
Front Squats: 5x80, 90, 102.5, 115, 125  then 10x85w/120 or secs rest..... well I got the 5 this week, but only bloody just, I have never felt my biceps work so hard on a FS before LOL I won't up the weight here until the form is improved. Thankfully I kept the movement slow so the leg held out.
Leg Extensions: 95 x 5+2 sets of 10+9 reps w/30 secs rest.... 1 set more with 10s this week. 

Ham Curl: 55x10, 9, 8 w/90 secs or so rest..... started well, suffered at the end tho resulting in no net gain. 
SLDL: 70 up to 100 for 7 sets of 10 reps w/30 secs rest..... thought I'd try and stretch the Ham out without going heavy. That said, SLDLing this way is a bitch, was sweating like a you know what.
Calves: +60kg for 7 sets of 11 reps w/30 secs rest..... managed 11s this week. May change this up, I'm feeling the glute/ham a little on this so a seated variation may be the order of the day. 

usual stretch and roller to finish

All said and done it was a decent session. My ham/glute/hip area is still aching tho.

Bodyweight has dropped a tad to 15'9.5.... suprising cos I ate Pizza, crisps, nuts, chocolate orange with popping candy, creamy chicken risotto.... I could go on. How I can eat like that and drop half a pound I have no idea, better not tell the women, they'll lynch me!

FST-7 style pullthroughs and now SLDL's, rather you than me!

Sounds like a clean weekend of food too LOL.

SLDL are worse than the pull thrus..... or at least they felt that way today. 100kg has never felt soooo heavy.

That was only evening food, I still ate my normal good tucker during the day.... well, apart from the chilli con carne I had at lunch on Saturday and the fried egg and bacon at lunch on Sunday

Only just getting a rep is good enough!

Get on some anti-i for your hammy.

Well I went down and came back up so I guess it counts LOL

Good reminder, I had my last dose ibu 4 hours ago

Woke up today with my biceps aching from holding on to my FS LOL and my traps and upper back oddly killing me from the manic SLDL work. BUT bizarrely, my hamstring feels the best it's felt for weeks.

The bad news tho, had to rush my cat to the vets this morning. My boy was gutted his Loki was poorly. Turned out to be an inflamed heart chamber and fluid on the lungs. I was fearing the worse but, good news, just had a call to say he can come home already, looks like he'll have to stay on meds now tho and I'm not insured so fcuk knows what this is going to cost me.

On to the business of training tho...

CHEST

Bench Press: 5x80, 95, 105, 115, 125  then 105x12 w/120 or so secs rest..... cracking session (for me) today. Put my 5rep weight up AND got it all, only just but I did it. Then got an extra on the pump set too.... however, had to embarrass myself by missing the pin when reracking it LOL 
Incline Press, DBs: 45sx10, 10, 7 w/90 or so secs rest..... started well here but the earlier effort on BP clearly left me wanting at the end, but I don't care LOL 
X over Flyes: 45 for 4+3 sets of 11+10 w/30 secs rest.....yet again I cannot remember if I did 5+2 this week, don't think so. Good tough sets. 

BICEPS 

EZ Bar Curls: bar+ 40x10, 10, 10 w/90 or so secs rest..... just about got the lot, wasn't easy and the last set had a few secs extra rest
Laying Rope, Hammer: 45 for 4+3 sets of 12+11 reps w/30 secs rest..... did a few sets of 12. Good little blast to close 

usual roller and stretch to finish.

It's not often I'm chuffed with my benching but for once I was, relatively. Felt really flushed and 'big' after my session too. Not that I was but I felt it LOL

good man!!
great work with the benchin fella.

Cheers mate... still a way off you but I'm hoping this next course will see me clear 150. TBH I think this is pretty much PB territory for training clean ATM as it is.