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AnsweredHot!Dirty gets back to basics - *pre-holiday pump-poncing... pg826*

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toke
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Re: 2017/01/06 21:32:38 (permalink)
Loving the belt boner...
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dirtyvest
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Re: 2017/01/09 15:30:52 (permalink)
Hard work but quick work.
 
Squat: 5x60, 5x80, 5x100, 120x2, 140x3, 8+1
Leg Press: 340x5, 16
Curls, Diamond: #10x6, 11+3
Single leg curl: #5x5, 11+3
Calf Raise: 160x7, 15+5
Preacher Curls: 40x5, 12(.5)+2
Laying Rope curl: #15 x5, 13+2
 
As per usual warm-ups were a little delicate until I got to 100 which moved far more comfortably. 120 was steady enough and the 140 triple set me up nicely. Work set up and dug out a good 8 reps (1 up on last week before the breathers), took my couple of secs to get breath in for the next rep and it was grind and I could feel a little dizziness popping up so wrapped it up on that one. All felt good tho. On to leg press, quick warm up set then work weight on, one ease-in set of 5 and then game on. No idea what happened here cos they were repping well, 2 up in the end. Hammies next, form tweak on the curls to what I call a diamond set up, knees apart, heels together which really dials the focus firmly on the belly of the hams. Watched form on single work so was a rep off but no 'hoiking'. Calf raises were up, nothing exciting there just tip toe work. Finished up with biceps as per usual. As a side not still got a slight forearm pain that I've probably had for a year or more now LOL but once the prep set is done I'm good and the work set was nearly 2 reps up but it just wouldn't pull in. Laying rope work was switched to trying the V bar, felt good on the bis but aweful on my hands and carved a chunck out of the lower knuckle on my thumb so we won't do that again.
 


Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: 2017/01/09 15:54:20 (permalink)
Those diamond curls look hard. Nice, solid graft again.

'Embrace the suck, and never give up'!
dirtyvest
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Re: 2017/01/09 16:11:36 (permalink)
They're really focussed. My physio mate said to give them a go

Limits, like fear, are often just an illusion: MJ 12/9/09
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Animal
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Re: 2017/01/09 19:48:50 (permalink)
Form on squats id say is near perfect now. Even eliminated the butwink for the most part. Id be really interested to see how many reps you'd get if you did breathing from the start. Yes you would lose the lactic acid build up but you'd drain ATP a lot less quicker. More reps would mean more volume while keeping it to your single set.

Where are the diamond curls, am I going mad? Only curls on the vid are preacher? Some talking has also been muted during final production.

And should a "strict" exercise like lying rope curl have so much body engwish?

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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dirtyvest
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Re: 2017/01/09 20:04:54 (permalink)
Squats are feeling good now. I might get more in yes, but then the same could be said for every exercise we do.... take a breath or 2 between each rep and get more done. I Kind of like working it as well as I can and then using the breathing reps to extend the set so to speak.
 
The diamond curls are the hamstring curls. I have changed my position on them so knees are flared and heels are together so my legs form a diamond type shape (I used the name change mainly for my referencing later down the line)
 
The bicep work is good enough until I hit the reps that I extend the set with. I know my legs move a bit but that's more to do with the bracing under a load trying to pull me up rather than any huge 'cheat' I think..... I'll watch form tho

Limits, like fear, are often just an illusion: MJ 12/9/09
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Animal
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Re: 2017/01/09 20:10:12 (permalink)
dirtyvest
Squats are feeling good now. I might get more in yes, but then the same could be said for every exercise we do.... take a breath or 2 between each rep and get more done. I Kind of like working it as well as I can and then using the breathing reps to extend the set so to speak.
 
The diamond curls are the hamstring curls. I have changed my position on them so knees are flared and heels are together so my legs form a diamond type shape (I used the name change mainly for my referencing later down the line)
 
The bicep work is good enough until I hit the reps that I extend the set with. I know my legs move a bit but that's more to do with the bracing under a load trying to pull me up rather than any huge 'cheat' I think..... I'll watch form tho


Ah.... Leg biceps ! The often forgotten biceps.

I was talking about the half a sit up lol!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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dirtyvest
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Re: 2017/01/09 20:16:14 (permalink)
You're too generous, we all know it's a full sit up LOL but yeah, laying down there's no other way to get the cheat reps in as you can't pull back further

Limits, like fear, are often just an illusion: MJ 12/9/09
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Brett
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Re: 2017/01/10 05:33:18 (permalink)
Said it many times before. Love your squatting. I was going to hit you up questions on how you breathe but looking at the above you hold your breath for most of the set bar the last few reps?
 
How do you brace/prepare for your squats ie. what are your ques? 
dirtyvest
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Re: 2017/01/10 12:30:34 (permalink)
I breathe between each rep. I don't really have much in the way of cues..... just take breath, keep tight and squat down TBH

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: 2017/01/10 12:48:14 (permalink)
One of my better pushing days today. Shoulder mobility improved, did a little pre-WO mobility but not much. Also switched grip from suicide to thumbs over and slighty narrower as I felt it pulling in my forearm. Anyway...
 
Flat BB high bar: 10x40, 5x60, 80, 2x100, 110x4, 14
Inc BB: 100x 3, 12
Cable Fly: #8x 6, 15+2
Hammer Iso: 80x 5, 17 (16+1)
Smith Seat Ext: 50 x5, 10+3
Laying Push Down: #15x 5, 13+2
 
Started off well, lighter first warm up set and straight away felt things weren't as tight today. As I moved up this was confirmed altho forearm was a bit sore. Switched grip and was fine from 100 onwards. Easy bedding in set and then a smooth work set for a smart 14 reps. On to Inc and I got the strange notion to increase the weight. Played safe with an easy triple on prep up and that was fine, work set saw a good dozen reps, slowed at the end but never in doubt. Cable flyes went up in weight too, prep set felt heavy but readjusted on the work set, used the wall to brace in and banged out a solid 17 reps with no worries with a little cheat on the last 2. Still feeling good I upped the hammer OH work 5kg to 80. Hardly lost a beat as the work set saw 17 reps get thrown up. On to triceps and thought I'd give the OH bar ext a go again using the smith which felt quite good, see if I change my mind quickly again. Laying PD had to go up too, why not, good reps again had here. No idea where this all came from.... is the change in volume really making that much of a difference to what I can recover from? seems so.
 
Juice fairy reappeared, he'd bought a £140k Ferrari hence has been playing with that instead of training, who can blame him. May have gifts tomorrow - sweet.
 
Got our big full family social services meet in an hour or so which may mean not much activity tonight until I come back to let off some steam LOL
 


Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: 2017/01/10 12:55:22 (permalink)
Early one for you mate. I'll now have to find else to read mid-afternoon.
 
I really need a juice fairy of my own.
 
Good luck with your meeting...lol

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dirtyvest
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Re: 2017/01/10 12:58:38 (permalink)
Same training time I just usually wait til I get to work to update on here..... could be a 4hr meeting so need to prep some food. Tea and biscuits won't cut it

Limits, like fear, are often just an illusion: MJ 12/9/09
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Animal
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Re: 2017/01/10 17:41:04 (permalink)
Solid lifting. I think with your frequency, this volume is perfect for you while you cruise.

Did you miss your nap?

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dirtyvest
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Re: 2017/01/10 19:48:59 (permalink)
I thnk you are right my friend.... and TBH wit the volume reduction, while a nap is nice I don't suffer so much without it.
 
Meeting over. Just over 3hrs. It went fine.... I tried desperately not to dismiss everything that came out of twathead's mouth, and I succeded..... externally. Internally I could help but think "what a load of crap" every time he opened his mouth LOL Not sure anyone really came across as really understanding his GF, not that the facts need dismissing but I don't think anyone recognises the issues which will be there for her mentally no matter how much we all try and help etc other than me and the Mrs. Social Services probably just don't care and are looking at the black and white of it all and don't care about the reasons why, it will either work or it won't that's all they can focus on, his Dad and Mrs clearly aren't aware of the info we are and TH is obviously blind to it all and won't likely accept is GF has mild retardation. He said all the right things but do I honestly think he'll be picking up the phone and asking for help/advice/opinions before sh!t gets too out of hand.... not a chance IMHO. And he seemed to waffle on and on whenever answering a question, which could be nerves, but seemed more to me like someone thinking on their feet and BSing their way thru the issues hoping that if they talk enough then something will be what they want to hear.
 
But it is what it is and it will be what it will be but I don't honestly think this is close to a done deal. The only catch now is, if things do break down and IF they don't even consider TH capable on his own, well, the Mrs will have bonded by then (say 6 months) and giving the child up for adoption will not be an option I could force upon her

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: 2017/01/10 20:21:19 (permalink)
You never know mate, fatherhood might bring the inner man out of him and he'll step up and do what he needs to do to raise the kid up in the best way possible. Stranger things have happened 👍

'Embrace the suck, and never give up'!
Ox
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Re: 2017/01/10 21:26:26 (permalink)
Everything looking solid in here while I have been gone...soap opera continues I see!

 
 
 
 
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TOOLMONKEY
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Re: 2017/01/10 21:51:54 (permalink)
Solid work mate, that's a big reduction in volume for you.

Strongman results
6th December 2015 - Novice Joint 6th out of 8
5th March 2016 - Novice Joint 14th out of 25, 4 pb's
5th June 2016 - Novice 11th out of 14, 2 pb's
25th February 2017 - Novice



dirtyvest
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Re: 2017/01/10 23:11:26 (permalink)
OTF.. the trouble is not only does it require an epic change in his character and priorities, it also requires a huge tolerance and understanding, as well as accepting, that his child's mother is never going to be entirely competent as a parent and to also work with that too. I don't see the environment ever being good for the child

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dirtyvest
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Re: 2017/01/10 23:13:06 (permalink)
Volume is a fair bit down, certainly the volume which is of consequence so can move thru the session quicker and am doing less which leaves me feeling far more with it PWO which is nice

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