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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: 2017/04/19 16:06:42 (permalink)
I just blank it all out and get the job done ATM but yeah, it's a good gym for getting the job done.
 
I don't lock my knees out, they are always just short of full extension on the leg press but with my sweats you won't really notice it

Limits, like fear, are often just an illusion: MJ 12/9/09
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dirtyvest
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Re: 2017/04/19 16:53:01 (permalink)
Back to school leg day, not a bad session
 
Front Squat: 5x60, 5x80, 100x10, 115x8, 125x6, 95x20
Hack Squat: 90x6, 6, 6+4
SLDL: 140x 6x6 w/30secs
GHR: BW xHDL +4
Wide LPD: #14x 6x6 w/30secs
V bar PD: #14x 6x6
Strap Pulls #13x HDL w/15secs
Underhand PDs: #14 x 6, 6, 6+4
Spider Hammer Curl: 20sx 6x6 w/30secs
 
That was pretty brutal today. FS moved quite nicely after the initial warm up set, strong and tight. Geting 20 reps on the last set felt like a mistake, felt battered for ages after that. Put hack squat up 10kg and was just about on the money. Made some weight adjustment to the SLD attempt after last week, 30kg off and completed the 6x6 but it was a killer. First 4 sets were reset the last 2 were TnG but the back pumps were crippling. Followed that up with GHRs, cramoing all the wat but got the reps done with a quick blast at the end of 4 more reps. On to back, annoyingly I seemed to twist as I set myself up and twinge my lat on the very first rep but I managed to get thru all my LPD variations without making it worse but I did have to exercise caution to the reps a bit. No harm no foul tho, target all hit, just. Quick pump of da gunz to finish off with then stretching, cardio and home to eat in peace and quiet while watching last nights Celtics-Bulls game.
 

 

 

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Re: 2017/04/19 19:29:40 (permalink)
When you hit 100x20 on front squats drinks on you! Not far now at all!

dirtyvest
I just blank it all out and get the job done ATM but yeah, it's a good gym for getting the job done.
 
I don't lock my knees out, they are always just short of full extension on the leg press but with my sweats you won't really notice it


And this is the problem. Far too little legs on show. Sort it out.

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dirtyvest
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Re: 2017/04/19 19:45:05 (permalink)
If I wear shorts you just see calves, and they aint worth putting on show. 95 today was horrible, not in any hurry to put another 5 on TBH

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dirtyvest
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Re: 2017/04/20 16:14:38 (permalink)
Bit of pushing work today, feeling a little tight but nothing I couldn't work through
 
Flat BB: 5x60, 80, 100x10, 115x8, 125x6, 95x18
Inc BB: 95x6, 6, 6+3
Pec Dec: #14x 6x6 w/30secs
Stand OH: 65x 6, 6, 6+4
Iso SLR: 22.5x HDL w/15secs
DB ext: 17.5s x10, 22.5s x8, 25s x6, 15s x18
CGBP: 80x 6x6 w/30secs
Single cable ext: #5x HDL
 
Not too bad today. Flat work seemed alright despite feeling a little tweaky in places. Heavy sets moved OK and while not east I think 125 went a bit better than last week. Then hit a couple of extra reps on the after burner. Inc work felt like it was moving nicely but last week I couldn't quite get that final 4th rep on the paused stuff. Apprehensively moved on to OHP after last weeks black outs, thankfully this week wasn't as issue and it moved very nicely too. Iso SLR went up a smidge and was fine, altho no added reps at the end. DB ext for tris was adjusted a bit, more volume less weight in all to ease the shoulder and elbow pains I get, seemed about right. It also made CG work pretty tough afterwards so clearly the work had been there. Finished off with single arm cable work. Did some stretching and then some cardio and that was my day over with.
 


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On The Flop
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Re: 2017/04/20 18:30:25 (permalink)
Very solid work lately mate. I agree with the sexy animal, more oiled up wheel shots.

'Embrace the suck, and never give up'!
dirtyvest
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Re: 2017/04/20 18:47:41 (permalink)
Pervs, the lot of ya

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Greyphantom
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Re: 2017/04/20 18:57:58 (permalink)
I think I went into a bit of a faint with the comments on 20 reps fs... should be fts for fvck that sh1t
dirtyvest
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Re: 2017/04/20 19:10:38 (permalink)
LOL I'd just forgotten about them and you've gone and reminded me again

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Re: 2017/04/20 21:35:06 (permalink)
Jeez those reps are obscene!

 
 
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dirtyvest
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Re: 2017/04/20 21:42:19 (permalink)
It's just the way I roll

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Re: 2017/04/20 21:43:12 (permalink)
Any more thoughts on this competing lark you were on about a week or so back?

 
 
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dirtyvest
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Re: 2017/04/20 22:01:11 (permalink)
Of course not LOL..... so many domestic distractions it's hard to get the whim and then ride with it. I do plan on looking in to what this o45 muscle model catagory looks like tho, it sounds like the best and more logical route if that's what I want to do

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Re: 2017/04/20 22:12:36 (permalink)
Reps upon reps upon reps. Are you still on the orals?

Whats up with your grip on the bench?


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Re: 2017/04/20 22:16:04 (permalink)
Oh and are we not counting SLR reps anymore?

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dirtyvest
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Re: 2017/04/20 22:20:41 (permalink)
A) yes, still on the orals, 7 weeks now with about 2-3 weeks worth left I think
 
B) usually have pinkies on the right but brought it in to what I thought was the plump side bit of my hand, then I saw the vid and noticed how narrow it looked too, I knew you'd have a word. Altho I think the vid angle distorts it, compare it to the reflection in the mirror and it's looks better. It felt comfy tho. But yes, looks too close
 
C) SLR was HDL reps which is 5, 4, 3, 2, 1 w/15 secs rest

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: 2017/04/20 22:32:35 (permalink)
Not much slips my keen eye!

But now I have to go back and watch the vid again and compare the mirror reflections else I won't sleep! lol FML

Back to C).. When you get to the last one rep on HDL, after 15 seconds rest, you would surely be able to do more? Enough ATP would replenish. Especially with the smaller muscles. You should see what reps you did if you did a true 5 Set Cluster amrapping each. Just a thought

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Re: 2017/04/20 22:37:13 (permalink)
Regarding C) cont'... yes, which is why I sometimes finish with a quick blast of 4-6 reps at the end. But also, when doing unilateral moves I actually only rest long enough to complete the set on the other side so as teh reps drop so does the rest period

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: 2017/04/21 12:25:10 (permalink)
Pretty decent session this morning, little warmer than expected so that may have helped me be in the mood at 9am
 
Bent Over Rows: 5x60, 100, 125x10, 140x8, 150x6, 115x20
Iso Rows: 95x 6x6 w/30secs
Wide Bar Rows: #17x 6, 6, 6 +4 rest pause
Chin Ups: +10x HDL
Hack Shrugs: 200x 6x8
Single Cable curls: #4x10, #6x8, #7x6, #4x18
Inc DB curls: 17.5s x2x6. 15s x4x6 w/30secs
EZ Curls: 47.5x 6x6
 
Ba-da-bing, ba-da-boom. Lower back felt a little off on rows but didn't stop the weight going up on the 3 pyramid sets with no major issues and then completing the 20 repper afterwards. Felt good and pumped after that. Little delay waiting for the iso row so upped that by 5 and again, no real issues hitting target, not easy but solid. Wide cable rows moved fairly well too. Chins went back to a slightly narrower grip and was far more comfy, reps were still a tough challenge but done HDL. Hack machione shrugs were done for 8 reps this week but stuck with just the 6 sets still. Single arm cable curls went better this week, better handle better positiion, heavier weight, good form, happy with all of that lot. Moved the DB curls on to an inc bench this week, kept everything locked in, 17s soon felt a bit ambitious so finished with 15s which actually went better than I thought at that point. Finally EZ curls but changing tech to more of a pull that a curl due to persistant flaming up of the tendons and a little reading suggesting the way bar curls force your joints and elbows out isn't a good thing. No time for anything else, off to work.
 


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