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

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dirtyvest
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 15:37:22 (permalink)
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Ankle's been alright thankfully, no major issues. Went to see Jumanji yesterday and then had dinner in the big American restaurant next door, fillet steak and sweet potato chips for me. Had to draw the line there tho as the afternoon was already up to £100 just for those 2 outings, shame as the desserts were very tempting.
 
All ready and raring for the next block in my plan, altho I hadn't made forward plans for my sessions yet so was thinking on my feet a bit. Turned out about right, hard work sneaking in a few extra reps so the following weeks should be great fun LOL
 
SB Squats: 8x40, 7x60, 5x80, 4x100, 105x12, 12, 12
SLDL: 8x120, 140x12, 12, 12
Leg Press: 6x280, 300x12, 12, 9
Calves (Smith Squat): 100x10, 10, 10, 10
DB Curls: 6x12.5, 15x12, 12, 12
 
That was all quite interesting. Making sure all sets required work and nothing was easy, reps will likely come down a bit as weight and sets go up so still have a net gain in volume. Kept rests a bit tighter today for just the 3 sets but will stretch out to 2-2.5 mins as loading increases I reckon. All good tho. SB Squats moved with no worries this week, nice and deep and got all 12s. Hummed and ahh'ed over what to do next and finally opted for SLDL seeing as I chose the easier squatting option. After a quick warm up I jumped in close to where I left off last time round hitting 12s with no big issue, altho was feeling that last set. Leg Press was a curious one, this triggered some mild sciatic twinging, good and deep tho, last set it was clear the prior work wasn't going to see 12 reps with some digging deep and this session didn't require hitting max effort so I didn't LOL. Calf work went fine, few sets of 10 which I'll build on over the weeks. Final finisher today was a bit of quick biceps, I'll have a proper arm day on Wednesday so just tickled things along with 3 sets of DB curls. Shoulder rehab stuff to finish and that was that.
 

 
 

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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 15:57:28 (permalink)
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& the bro has returned with a vengence. Thank god for a return to serious repping.

'Embrace the suck, and never give up'!
dirtyvest
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 16:16:45 (permalink)
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I'm not thankful for it....

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 19:54:47 (permalink)
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You bend your knees on stiff-legged deadlifts. I do these differently, no bend, stretching out the hams till midway down my calf, then up again...

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dirtyvest
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 20:12:19 (permalink)
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You don't take the lock off your knees at all?

Limits, like fear, are often just an illusion: MJ 12/9/09
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Eugene
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 20:34:40 (permalink)
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dirtyvest
You don't take the lock off your knees at all?



No mate. I'm probably wrong but I didn't think you were supposed to.

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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 20:58:34 (permalink)
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Dirtyvest
I hadn't made forward plans for my sessions yet so was thinking on my feet a bit.



That’s like turning up to sh!t with no bog roll
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 20:59:38 (permalink)
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Eugene
dirtyvest
You don't take the lock off your knees at all?



No mate. I'm probably wrong but I didn't think you were supposed to.


Ja wtf? Danger Danger ! High voltage.
dirtyvest
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/22 21:12:27 (permalink)
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ANIMAL
Dirtyvest
I hadn't made forward plans for my sessions yet so was thinking on my feet a bit.



That’s like turning up to sh!t with no bog roll



LOL Well TBH I kind of had a semi plan in my head, just not enough laid out to stop be second guessing myself, but I'm sorted now. Turned out right in the end.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/23 16:09:45 (permalink)
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Today's session was pretty quick and one of the better pressing session my shoulder has had for a long time
 
Flat DB Bench: 10x15s, 8x25s, 6x32.5s, 40s x12, 12, 12
Lever Rows: 8x40, 80 x12, 12, 12
Flat DB Flye: 15s x12, 12, 12
V Bar Rows: #11x12, 12, 12
Supported Read Delt: 5s x15, 15, 15
 
That all went well, little shoulder limbering to start and straight away I was moving well. Warm ups were fine, only very slight residual feeling of what my shoulder has been like, and soon got to my work sets. Finished my last round of DB work on 42s for 5x8 so will nicely exceed that during this block of training. Decided to use the lever/hammer row machine that I don't like but found kneeling on the seat and leaning over actually worked things satisfactorily. Flat flyes next and once the moving felt good, kept on controlled and focused rather than explosive. Then went back to seated V bar rows, finished on 11 for scrappy 15s last time so started here for 12s. Decided to end the session on some rear delt work, used the bench and just went light for sets of 15. Finished off with the usual stretching, rolling and rehab.
 


Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/23 19:00:32 (permalink)
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Couple of solid outings there dude, good to hear shoulder holding out.

 
 
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dirtyvest
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/23 19:06:55 (permalink)
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Yeah, so far so good, see how reaching behind for back squats is on Thursday

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/23 23:18:48 (permalink)
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How do you find those elbow sleeves?
dirtyvest
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Re: Dirty gets back to basics - *pre-holiday pump-poncing... pg826* 2018/01/24 00:16:30 (permalink)
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They've lost their support really but I like the insulation even if it's just in my head. I may invest in some better knee and elbow sleeves at some point

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