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

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Greyphantom
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Re: 2017/07/18 07:55:46 (permalink)
wait so the girl faints at blood but is doing a first aid course given that in certain situations she will be useless... hmmm
 
soooo I didnt get the house party invite for when you were off
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On The Flop
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Re: 2017/07/18 08:28:24 (permalink)
newcastle
Have you stepped the cut up a notch?




He's secretly prepping for a contest.

'Embrace the suck, and never give up'!
dirtyvest
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Re: 2017/07/18 15:37:47 (permalink)
Greyphantom
wait so the girl faints at blood but is doing a first aid course given that in certain situations she will be useless... hmmm
 
soooo I didnt get the house party invite for when you were off




I didn't have the house to myself... I never do LOL otherwise sh!t would get crazy!!

Limits, like fear, are often just an illusion: MJ 12/9/09
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dirtyvest
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Re: 2017/07/18 15:54:57 (permalink)
Some minor tweaking today just to get weekly volume in check particularly for chest which I think I have been OTT on.
 
Inc BB: 5x40, 60, 80, 100x6, 6, 6, 6
Inc DB: 35s x4x12 w/60secs
LPD: #13x 4x12
V PD: #11x 4x12
Shrugs: 130x 4x12
SLRs: 7.5s 4x12
RLRs: 5s x some reps and sets
 
Tough to get my head round as I was reigning it in a bit. Wasn't confident with how bench work would go after squats feeling heavy yesterday but after some lat stretching and shoulders not feeling TOO bad a heavy 1st set didn't result in an impossible 4th so all good there. DB work was equally relieving as I got all 4 sets fine (altho I may have distracted myself with some chatter to extend the rest period a bit more than 60secs). This was it for chest, need to be able to recover to get some more work in on Friday and not falter on that. I wasn't very creative hear-on tho, 4x12 on everything as I'll maybe pull heavier loads when rowing on Friday. All went well tho, LPD was about right, V bar felt a bit easy but with form locked in it caught up by the end. I did up my shrug weight and got those out nicely. Then finished with some light rep work isolating shoulders. SLR was light but arms were locked out straight to the side with constant tension, rears were more about checking tolerance considering the recent niggles. All good tho and pleased I stayed disciplined with dropping some of the pressing volume.
 

 
In other news, looks like my son wants to stop doing his drama school thing. Having a battle of conscience cos there's no point forcing him to do something that costs be nearly £1k a year to have him do, that money would be nice to see again. BUT, I don't want him doing nothing. He wants to do Ultimate bloody Frisbee, but this is the UK, there aren't kids clubs for that round here. I think his drama place has become a bit too musical and dancing based with no real acting and acting is what he wants to do, but again, for kids there isn't anything for just acting. Also doesn't help that he's 1 of about 4 boys in a class of 100+. Back to the drawing board... I'm going to see how much the local go-kart track is (I say local, it's half hour away), might be up for that a couple of times a month

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newcastle
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Re: 2017/07/18 16:15:01 (permalink)
How come you wanted to bring volume for the chest down?
Laughed at ultimate bloody frisbee!
dirtyvest
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Re: 2017/07/18 16:34:59 (permalink)
I think I am doing too much volume for training it twice a week which is why a) I may be persistently staling and b) I am persistently nursing niggles. Quads get squats x2 and press x2 a week, chest gets press x4 and iso x2 a week. Shoulders I hardly touch and they do fine. Back maybe gets 5 or 6 exercises a week and has far more muscles working than when you train chest. So it's no coincidence that the muscle I probably force the issue with the most is the one that seems to be pushed beyond what is recoverable in terms of long term programming for progression so I'm dialling it back, it may well build back up again but I need to discipline myself to only let that happen for a few weeks tops and then deload to build back up again

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ANIMAL
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Re: 2017/07/18 21:29:07 (permalink)
Good idea dropping some chest volume. But I don't think the niggles are due to volume. I think they were down to your intensity. You never have a light week. You know sometimes it's ok to press 20kg Dumbbells

What about something like rock climbing? Trick him into doing something cool but is actually exercise?

Or father son canoeing?

Or join a paint balling team?

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dirtyvest
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Re: 2017/07/19 16:22:12 (permalink)
I think you are right, mate, but the volume I don't think has helped. I am going to try and deload regularly again.... and now I don't have drama club trips on a Saturday morning I will try and get my shoulder seen to by my mate. (oh, and no it isn't!!! 20s are NEVER ok for pressing!)
 
Cambridge is terrible for kids stuff.... essentially the overheads are too much for anyone to be able to run anything affordable and fun for kids to do locally, what there is is all a trek to get to. He has mentioned hockey so I'll look in to that. There is a place 20mins up the road that does a paintball type of thing called Battlefield Live - I think it's more like lazer tag but outside. He's at a tricky age to start finding something now tho

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newcastle
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Re: 2017/07/19 16:25:15 (permalink)
Rugby?
dirtyvest
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Re: 2017/07/19 16:36:04 (permalink)
Not a good shoulder day today, while the lat stretching felt like it was helping, training back yesterday seemed to tighten things up a bit for today.
 
Smith CG: bar x a few, 30x5, 40x5, 50x5, 70x 4x12 w/60secs
PD: #13x 3x15, 1x17 w/60secs
Single Arm Cable: #4x 4x12
Dips: +25x5, 4, 3, 2, 1 w/15-20secs
Preacher Curls: +30x10, +35x8, +40x6, +25x15
DB Curls: 12.5s x4x12
Conc Preach Curls: 17.5x 4x6, 15s x2x6 w/30secs
BB Curls: Just bar x 41, 22, 20, 17 ~w/30secs rest
 
Var bar smith wasn't feeling good today so went with regular CG. Emphasis was on the flexion at the elbow so a slightly different tech focus to normal pressing which kept the weight down and the pain tolerable. Seeing as wrists and shoulder have all been out of sorts I went lighter on everything else too. PDs were done for sets of 15 with room for a couple more on the last set. Single arm cable was a bit of a 'see if this works' thing... not sure I liked how it felt, original bad shoulder, which is now my better shoulder, wasn't happy with the extension here either. Then dips, which I resorted too after trying a couple of different exercises that I could get in to. Went for more of a cluster style set, going from 5-1 reps - probably not by best decision today LOL. Biceps should be alright tho.... preachers up first and all moved fine here, top set was up but the repper set dropped a couple. Did the job tho. DB work I went a bit lighter to ensure form was kept true thru-pout and was happy with that lot. Couple pf lads using the weights I wanted for preacher spider/conc curls so went with single arm work but 17s were too much TBH, by the time a sensible weight had freed up the damage was done. Bit of fun at the end doing 100 reps with an empty bar - would have finished with a bicep pose but they were almost too pumped to be able to flex properly LOL
 
Bit of a scrappy session it felt today but got the job done.
 


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Greyphantom
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Re: 2017/07/19 19:51:13 (permalink)
still some nice work there mate...
Ox
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Re: 2017/07/19 20:10:17 (permalink)
Maybe scrappy but loads done bro.

 
 
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dirtyvest
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Re: 2017/07/19 20:16:28 (permalink)
Yeah, figured with them being smaller muscle groups and only getting direct, mainly iso, work once a week I could throw a little more volume at them

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Re: 2017/07/19 21:01:04 (permalink)
You know curling is an Olympic sport right? It's your destiny!


























































Wait what..


Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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dirtyvest
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Re: 2017/07/19 21:26:19 (permalink)
What a scam

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