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AnsweredHot!Dirty gets back to basics - AKA Brohemian Repsody

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RAD#1
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/07 00:30:56 (permalink)
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Well you can't go gluten free before Xmas that's just insane LOL
 
Looking sexy as well fcuk cruising just stay on this cycle instead 
 
You keep training and I will find us a lovely island with a american diner on it LOL

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/07 11:09:52 (permalink)
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How have they still got the child? I thought SS made the decision ages ago that they were not fit parents, it seems ludicrous that they didn't take they child away there and then. It wouldn't suprise me that the child got celiac disease due to them not feeing him correctly in the first place.
 
Nice work on the weight gain anyway, steady but solid gains! The pose down vid you posted on IG the other day was a nice treat as well. Looking good big man.

 
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dirtyvest
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/07 12:53:28 (permalink)
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RAD#1
Well you can't go gluten free before Xmas that's just insane LOL
 
Looking sexy as well fcuk cruising just stay on this cycle instead 
 
You keep training and I will find us a lovely island with a american diner on it LOL




She did make me laugh, but also, I think if she goes gluten free now and then gets tested nothing will show, or so she says on reading up on it.
 
H0M3R_j4y
How have they still got the child? I thought SS made the decision ages ago that they were not fit parents, it seems ludicrous that they didn't take they child away there and then. It wouldn't suprise me that the child got celiac disease due to them not feeing him correctly in the first place.
 
Nice work on the weight gain anyway, steady but solid gains! The pose down vid you posted on IG the other day was a nice treat as well. Looking good big man.




Change of Social worker, useless hand over and the fact that have to go thru a legal order first. They got their letter yesterday (should have been issued over a month ago) and they have gone to the solicitors she used last time she had her kids removed. They now believe all is fine seeing as he's diagnosed but they fail to remember all the other reason why they got put back on a CPO and how his low bodyweight wasn't actually flagged as neglect, it was a noted concern but no accusations had been made about that side of things, it was physical and emotional neglect as well as missing meetings, ignoring advice, harassing neighbours etc.
 
Getting their slowly, bit lighter today tho

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/07 13:02:18 (permalink)
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109.4 this morning, more's the shame. Crap night's sleep too, second time this week. However, I cycled home last night in a t-shirt and again to work this morning so I think it's a tren heat related issue.
 
Flat DB Press: 10x15, 10x25, 5x35, 45s x16, 15, 13, 12
Supported Rope Flyes: #5 x16, 13, 12, 11, 11
Hammer Rows (stretched): 12x40, 80x14, 13, 12, 11
Rope Inc PD: #10+2.5kg x15, 13, 13, 12
Pinwheel Curls: 20s x17, 15, 14, 13
 
Yoga'ed up, caffeined up and ready to go but today wasn't to be one of my best. Up all round but not the most straight forward and the lack of sleep kept me a bit more restrained in chasing too much extra volume. Flat DB work was only up 3 reps over the 4 sets - I am prone to pushing the RIR harder than I should on chest, I just mis-gauge, so it's not uncommon for rep progression to falter a little at this stage but I kept things fairly in check weight and sets up next week I think, maybe. Rope flyes were better, up in weight and repped the same but did pop an extra set here (as it's an iso). Rows were solid, up 5kg and up 1 rep so kept the sets as they were today. Rope PDs also nicely up, repped well on the same weight, +7, so stopped it there. Curls also snuck a few extra reps in, +5. So a held a little back this week due to the lack of sleep but still got some decent progression in anyway.
 


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Brett
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/08 07:02:29 (permalink)
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dirtyvest
... 
So just to give you some idea of the quantifiable sort of progression I look for. Today's leg work saw FS up by 475kg on the week, lunges up 840kg on the week, thrusts up 420kg on the week and calf work up 575kg on the week so ~2300kg more lifted this session than last Thursday's session.



So this is mostly achieved by adding a set and a few reps yeah? You wouldn't see that same volume increase week in and week out though would you. Otherwise the first weeks wouldn't be taxing at all. What week of the block is this?
 
Love how you bang on about reaching 100kg only to reach it and moan about carrying extra weight around LOL
 
Cracking sessions though bud!

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/08 09:42:40 (permalink)
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The aim is for every week of the training block to involve more work than the week before it (with the exception of Deload weeks). If more work is done you are prompting your body to have to adapt. The weeks this is a struggle is the final failure weeks as the recovery needed from overreaching can compromise what is done so I make sure to be up on last block doing that exercise. But being doing failure creates it's own fresh stimulus demands anyway and if I can progress cycle volume I will do

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RAD#1
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 00:04:25 (permalink)
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She does have a point going gluten free would give her a false test result 
 
Wearing a T-shirt in December are you sure your not from the northeast LOL
 
Good session considering feeling tired though dude

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 09:48:06 (permalink)
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If me wearing a t shirt is daft... picked up the grandson yesterday and all he had was a lightweight summer jacket on and a t shirt. Forecasts was gales and rain. TH strikes again.

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 15:56:42 (permalink)
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dirtyvest
The aim is for every week of the training block to involve more work than the week before it (with the exception of Deload weeks). If more work is done you are prompting your body to have to adapt. The weeks this is a struggle is the final failure weeks as the recovery needed from overreaching can compromise what is done so I make sure to be up on last block doing that exercise. But being doing failure creates it's own fresh stimulus demands anyway and if I can progress cycle volume I will do



I get the theory, but in my few cycles of training in that manner I just felt that increases in volume in the first weeks wasn't enough to do anything. To try an analogy: say you could run 1km before you get an adaptive response. Adjusting your training from 800m to 900m just wouldn't do anything, nor would 900 to 1km. Then to overreach beyond 1km you can only jump those increments so far, so you have a very limited range on increments there before returning to the start line again.
 
That was my thoughts anyhow. But it seems to be working for you bud.

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 17:37:36 (permalink)
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I'm trying but failing to get my head round the analogy lol.

First key thing to note is an adaptive response can happen well before training to or beyond failure. My early stages is ~3RIR which isn't without demands on the body. And those early stages usually sees new exercises so there is an adaptive response there to account for (the first weeks are harder due to unfamiliar exercise mechanics). Those early weeks also follow an overreaching period so lower volume and intensity levels makes sense.

Whether I go up on reps sets or weights is all determined on an ad hoc basis session by session to see the best way progress then and down the line.

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 17:50:00 (permalink)
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I couldn't think of anything else lol.
 
I just don't see how stopping with 3 'reps in reserve' is pushing enough. Yeah you will get an adaption with different exercises but that is a neurological/CNS adaption rather than actual muscle tissue growth.
 
Again though you are in much better shape than me so must know what you are doing lol.

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 18:08:00 (permalink)
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A proper 3RIR should still not be easy per se. And it's still enough to elicit a response and it's also easy to recover from. Unlike failure every session which leaves miniscule room to increase loading volume and significantly impacts recovery ability. So those weeks are kept to a minimum. But also, the easiest weeks are only at weeks 1 and 2, then we get to 2RIR and increases in volume. The easiest and hardest weeks are just a couple either end, the bulk of the work is in the middle

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 19:24:35 (permalink)
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Like I said, it seems to be working for you and you seem to be sold on it. Just not for me I think.
 
Now haven't you got some training to do today?

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/09 19:37:45 (permalink)
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Not today (see pic)

I would say this isn't a theory to be sold on, it's fundamental progressive overload, the principle backbone of which any hypertrophy programme should be designed around... always aiming to do more work.

It sure as he'll felt odd at first for sure but 1yr and 8kg on, can't knock it

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RAD#1
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/10 00:46:56 (permalink)
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How many dinners do you eat for gawds sake ....our desert island needs a american diner and a tescos this might take a bit time but I will find it LOL

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/10 11:36:55 (permalink)
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That it the saddest pile of vegetables on a roast ever, the spuds, fine. But you should be ashamed of yourself, frozen veg boiled to death. FROZEN VEG!!!

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dirtyvest
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/10 15:13:01 (permalink)
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TBF, while they do tend to get a bit over-boiled else the Mrs won't touch them, the broccoli even when still frozen was a very dully colour, it was never that vibrant. I feel sad that the spuds were just 'fine' and that the yorkies get no comment at all. The 2 things that take some degree of effort get no comment of note at all.
 
Nothing wrong with frozen veg in theory tho, 'fresh' veg unless at a farmers market are never that fresh

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/10 15:32:46 (permalink)
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Busy weekend with the grandson, sister coming over to give my boy his birthday card, taking him out to spend his money then the Mrs wanting to finish the xmas shopping (as well as having a hissy fit over me getting our wires crossed thinking she said I'd spent enough now and needn't buy anything else for her, apparently I should have spent some more and that's not what she said LOL). Then last night we reminded TH about the school trip for his son today (specially put on a place for him at no cost for a zoo visit) which he wouldn't have gone to had we not said anything cos there's no way he can take him as as he's got a funny tummy (TH that is).... can I pick him up and take him to school for 9:30am, across town and back in rush hour traffic while needing to get my boy off to school. Not heard from the Mrs so I guess they got him in in time. We had to buy a load of gluten free food for the grandson too as they'd already done their shopping and were broke, the suggestion of buying chicken instead of paying over the odds for gluten free chicken nuggets was met with complete bemusement.

 
Bit light this morning 109.0/2 (kept flicking between the .0 and the .2). Time to up my game on that front I think.
 
Landmine Calf Raises: 10x25kg, 10x40, 70x16, 14, 12, 12, 12, 11
Inward Hack Squats: 6x40, 80x 16, 15, 14, 13, 12
Sissy Squats: +20kg x15, 14, 13, 11, 11
Hamstring Curls: 8x#6, #9+2.5kg x18, 12, 13, 12, 9
Seated Cable Curls: 10x#3, #4+2.5kg x16, 13, 12, 12, 11
 
Game raised on almost everything this week. Calf work up by 5kg, bit of a rep hit but 6 sets done instead and they didn't fall off too much either. Hack squats have reached a point where the pause has vanished LOL, form still nice and controlled, deep as feasible too. An extra 5kg, barely missed a rep and stuck a 5th set in this week for good measure. Sissy's up 5kg too, thought this may be ambitious, wasn't too bad in the end but still needed a 5th set. Hamstrings were odd, 1st set flew up, then struggled, then got back on it again and ended out a few reps for the better, no extra weight here tho. An extra 2.5 on cable curls and I certainly felt that. Fortunately I didn't seem to fall off too badly after the first set so after 5 sets I was 100kg for the better in terms of volume, time was getting on and 100kg extra was good enough for them today.
 


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Brett
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/10 16:33:10 (permalink)
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At first I thought you were holding the weight for the sissys... then you took your hand away LOL
 
And lol at the guy looking into your camera. Don't move or anything.
 
Cracking work bud.

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2018/12/10 16:44:46 (permalink)
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It's not like he didn't know it was there, he sees me filming my stuff all the time, he's like a bloody meerkat. The sissy weight is done with a chain and my belt round my neck.

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