Bonjour folks,

Settled on TBT for my first serious attempt at training again, full body usually always works well for me. Might vary slightly from the rep ranges outlined in TBT but nothing major.

Leg work is going to be took easy and built up, i've lost so much strength here and don't want to flare up any old issues by jumping in too quickly.

All lifts are always done as explosively as possible, maximum force every single rep.

15/04/10
TBT Week 1

Front Squat
5x35KG
5x35KG
5x35KG

Decline Bench
8x55KG
8x55KG
8x55KG

BOR (45 degrees)
8x45KG
8x45KG
8x55KG

Seated Military Press (Very steep incline but not vertical)
8x35KG
8x35KG
8x35KG

Also did a few good mornings on some rather weird contraption!

Not too bad, legs were clearly not used to it though and started cramping!

Main focus is on lifting with maximum force for the prescribed numbers of reps rather than the weight. If the last set isn't close to failure i'll up the weight next time.

Looks good, will you change exercises to avoid boredom and fatigue?

Yup

Every 2 weeks the rep scheme, exercises and the order of exercises will rotate. Gym is hugely busy at the moment so some xercises will need to change from workout to workout if I can't get on the kit.

Wardie wrote:Yup

Every 2 weeks the rep scheme, exercises and the order of exercises will rotate. Gym is hugely busy at the moment so some xercises will need to change from workout to workout if I can't get on the kit.

This should go well then mate - I look forward to seeing your progress

I did train on Saturday but I had a weird headache that felt like it was caused by tension (back right hand side of head kinda dull ache) so didn't push too hard and haven't bothered writing up the numbers.

Going to rock it tomorrow though

Good Wardie - I'm looking forward to your journal

Welcome back !

20/04/10
TBT Week 2

~45 seconds rest.

All lifts as fast as possible, as soon as I can't accelerate and increase the speed i'll stop the set or not add any more weight.

Flat Bench
3x45KG
3x50KG
3x55KG
3x60KG
3x65KG
3x70KG
3x70KG

BOR (45 degrees)
3x40KG
3x45KG
3x50KG
3x55KG
3x55KG
3x55KG
3x55KG

Leg Press
3x150KG
3x150KG
3x170KG
3x170KG
3x170KG

Seated Military Press (Very steep incline but not vertical)
3x40KG
3x40KG
3x45KG
3x45KG
3x45KG
3x45KG

Hammer Curls 20-30 seconds rest time.
3x15KG
3x15KG
3x15KG
3x15KG
3x15KG
3x15KG

Good workout

good to see you back mate

whats the diet like now with those fcking ham sanny's?

Cheers

Diet isn't perfect yet but it's better, sandwiches are usually chicken and lettuce and i'm not eating as many! Eating a soup most days as well at dinner.

Wardie wrote:Cheers

Diet isn't perfect yet but it's better, sandwiches are usually chicken and lettuce and i'm not eating as many! Eating a soup most days as well at dinner.

As i found out recently...your not a really proper into this untill you eat all your meals out tupperwears and its is bland and shit. You must eat out tupperwears in the house too

sorry mate but thats just how it is

22/04/10
TBT Week 2

~45-60 seconds rest.

All lifts as fast as possible, as soon as I can't accelerate and increase the speed i'll stop the set or not add any more weight.

Flat Bench
8x55KG
8x55KG
8x55KG

BOR (45 degrees)
8x45KG
8x45KG
8x45KG

Seated Military Press (Very steep incline but not vertical)
8x40KG
8x40KG
6x40KG

Hammer Curls 20-30 seconds rest time.
8x12.5KG
8x12.5KG
8x12.5KG

No legs today but again next workout

Rab wrote:

Wardie wrote:Cheers

Diet isn't perfect yet but it's better, sandwiches are usually chicken and lettuce and i'm not eating as many! Eating a soup most days as well at dinner.

As i found out recently...your not a really proper into this untill you eat all your meals out tupperwears and its is bland and shit. You must eat out tupperwears in the house too

sorry mate but thats just how it is

Tupperwarez rulz innit

24/04/10
TBT Week 2

60-90 seconds rest.

Flat Bench
15x45KG
15x50KG

BOR (45 degrees)
15x40KG
15x45KG

Seated Military Press (Very steep incline but not vertical)
15x35KG
9x35KG

Hammer Curls 20-30 seconds rest time.
15x10KG
15x10KG

Leg Extention
Can't remember!

27/04/10
TBT Week 3

All lifts as explosively as possible
Rest mostly 60-90 secs

Incline DB Bench
5x27.5KG
5x27.5KG
5x27.5KG
5x27.5KG

Hammer Grip Pull Up (60 seconds rest, explosive lifting)
5xBody
5xBody
5xBody
5xBody

A1: Standing Military Press - 5x30KG, 5x30KG, 5x30KG
A2: Upright Row - 5x30KG, 5x30KG, 8x30KG
A3: Standing Military Press - 5x30KG, 5x30KG

Seated Tricep Extention (Machine)
8x40KG
7x45KG
5x45KG
6x40KG

Warmed up on incline bb bench and it just felt awful on my shoulder, i've never got along with it for some reason maybe my position was wrong.

Missus wasn't feeling too well so had to kinda rush through the workout a little.

Interesting training style. Is power your primary training goal?

I presume that you are doing the eccentric (negative) phase of each rep slowly, then exploding out as forcefully as possible as soon as you switch to the concentric (postive) phase?

I think traditional theory would suggest that if you're going down this route, something like a 2 second negative phase is highly effective, and use somewhere between 45-55% of your maximal weight for the given exercise/rep pattern.

Size and strength mostly.

Not had much time to post but still training.

I alternate really in terms of tempo, sometimes the negative will be fast (controlled) and then i'll almost drop the weight for an inch or so and explode up against it so i'm creating as much force as possible.