The Chronicles Of Temper: Old School, New Tricks

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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Dec 18, 2011 5:11 pm

Sunday 18th December

Music



Movements

A1 - ATG Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 10x50kg, 10x100kg, 10x150kg, 10x170kg, 10x180kg, 10x180kg

B1 - Seated DB Shoulder Press - Upright & Paused (Tempo 3-2-x-1, Rest 60): 10x25kg, 9x32.5kg, 8x32.5kg, 8x32.5kg
B2 - DB Side Raise (Tempo 2-1-x-1, Rest 60): 10x12.5g, 10x17.5kg, 10x17.5kg, 10x17.5kg

C1 - Dips (Tempo 3-1-x-1, Rest 0): 12x20kg, 12x40kg, 12x40kg
C2 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x40kg, 12x50kg, 12x50kg
C3 - Concentration EZ Bar Curl - Leaning Against Wall (Tempo 3-1-x-1, Rest 60): 10x30kg, 10x35kg, 10x35kg

Comments

Running a little low on time this morning so had to shorten things up. Not too bad overall although Shoulders still finding it hard on DB Press so may take out Side Raise and purely work on the press part as this is annoying me given I usually press a fair amount more on DB's.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Dec 19, 2011 8:37 pm

Monday 19th December

Music



Movements

A1 - Glute Bridge (Tempo 2-1-x-2, Rest 60): 8x80kg, 8x120kg, 8x160kg, 8x180kg, 8x180kg, 8x180kg

B1 - Flat Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x72.5kg, 10x92.5kg, 10x112.5kg, 10x112.5kg, 10x112.5kg
B2 - 2 Stage Medum Grip Chin (Tempo 3-2-x-1-x-1, Rest 60): 8xBW, 8x+10kg, 8x+10kg, 8x+10kg, 8x+10kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 12x28kg, 12x32kg, 12x32kg, 12x32kg, 12x32kg for each side

Comments

Happy with how the session went today. Made a better go at Glute Bridge using a rubber floor tile for a bit of padding which helped a little but ultimately I'm going to have to purchase a pussy pad to make some serious progression.

Pin Press went well enough making all working sets with 112.5kg now.

Tried out the 2 Stage movement with Chins and was surprised that it didn't seem to work as well as with Pull Ups but I may try a couple more sessions with it and see how things go.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Karlos on Mon Dec 19, 2011 9:03 pm

Nice going on the glute bridges. Are you hitting end range with those? a good set up with pussy pad makes all the difference. I'll get a vid of how i do it for you wed.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Dec 19, 2011 10:57 pm

Yeah, I look to hold at the top for at least a second or too for a good squeeze of Glute. I'm still deciding on bar placement though either above or below the hip bones.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Dec 22, 2011 1:03 pm

Thursday 22nd November

Music



Movements

A1 - Machine Leg Press - Open Stance, Knees-To-Ears (Tempo 3-2-x-1, Rest 90): 15x150kg, 10x200kg, 10x250kg, 10x300kg, 10x320kg, 10x320kg

B1 - Push Press (Tempo 2-2-x-1, Rest 60): 5x50kg, 5x60kg, 5x70kg, 5x75kg, 5x75kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 8x65kg, 8x85kg, 8x95kg, 8x95kg, 8x95kg

C1 - Flat GCBP - Fat Gripz (Tempo 3-1-x-1, Rest 60): 8x60kg, 8x80kg, 8x90kg, 8x95kg
C2 - Seated Alternating DB Hammer Curl (Tempo 4-1-x-1, Rest 60): 10x10kg, 10x15kg, 10x17.5kg, 10x17.5kg

Comments

Finished work for the year so training locally and will have to adjust a few things due to differences in equipment.

Opened up my stance on Leg Press now to allow as much ROM as possible and hit Legs fully now my knee appears to be able to cope.

No Pin Press available to back to Push Press but took it easy with a sore Shoulder due to having some Ink done earlier in the week. Fast, explosive reps.

No Decline Bench so used Flat with Fat Gripz instead and Seated DB Hammer Curls for variation which I may keep in as a good variation for some Bicep growth.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Thu Dec 22, 2011 8:20 pm

Training with Alex tomorrow - time to bring out the santa hat!
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Dec 23, 2011 12:54 pm

Got a session in with Simon this morning which was a laugh. Got some training done too but don't really remember the numbers. Session was something like:

Incline BB Press
DB Shoulder Press
Dips
Cable Press Down superset with Cable Bicep Curls

Videos up later showing some new training techniques...
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Jun 25, 2012 2:33 pm

Not had so much time to post as late but able to get training in a bit more consistantly now. Still doing Full Body sessions although the ones while at work have had to be cut down to around 40 mins max so these tend to be short and sharp but out of work I can go for more varied sessions. Chopped and changed a few movements about and pretty settled now for the moment although I do add variations when required.

Knee health has gotten much better through the year so I've been able to train my Legs properly once again but I am keeping off of standard Squats and sticking to Box Squats for being a bit more forgiving on my knees. I'm able to do Split Squats with no issue however so this does help. Box Squat is up to 5x195kg and Split Squat 8x90kg per Leg so things are right back up again. I add in some Leg Press, Good Mornings, Pin Power Clean and OH Reverse Lunge as well general for a weeks worth of lower body.

Upper Body is pretty much as is to be honest. Certain areas I've reduced the weight but increased the overall intensity where development is already good. Chest and Back tend to be a mix of power and hypertrophy movements and rep ranges whereas Shoulders I'm concentrating purely on hypertrophy for now.

Cardio wise I'm able to return back to things like Rugby training, Badminton and 5-A-Side Football for cardio. I'm looking into adding in some fasted cardio for about 20-30 mins in the mornings, either a short run or bike ride once the hayfever season has passed.

Diet is spot on for the food groups and sources I use and has been for a while now and supplements are pretty limited but down to the essentials that I know my body makes use of. It's been a case of trial and error with adding and cutting out various bit and pieces to see what is and isn't useful and while training was a little erratic it was a good environment to do all this nutrition and supplement based testing on myself.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Jun 25, 2012 2:37 pm

Oh yeah, I also purchased an Arm Blaster recently - excellent bit of kit.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby kp1512 on Sat Jun 30, 2012 4:09 pm

Alex wrote:Oh yeah, I also purchased an Arm Blaster recently - excellent bit of kit.


now thats more like it! Do a "I Go You Go" with someone with say 15kg a side! First one to fail......
Thats painful.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Jul 01, 2012 12:38 pm

You know it!

Now hurry up and get back to me with a date before I'm forced to slap you across the face with it.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby kp1512 on Sun Jul 01, 2012 1:24 pm

Alex wrote:You know it!

Now hurry up and get back to me with a date before I'm forced to slap you across the face with it.


Ya will more than likely be week after next sat or sun - but ill let you know by midweek.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Oct 22, 2012 11:47 am

Training still going well at the moment and well balanced between strength, muscle building and cardio work. Reached my only target set which was a 5x210kg Box Squat by the end of the year but have now held this for 3 weeks on the trot. Conditioning is good at around 6% and I'm the heaviest I've been at this level at around 83kg-84kg depending on water.

No other targets set really but have worked my bench back up to 1x155kg which is good although my OH Press remains quite sucky in comparison but can work on that. Would help if I did these from fresh but this doesn't fit in at the moment.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby health4ni on Tue Oct 23, 2012 8:19 pm

we all need goals etc but if you're sitting at 6% BF and ~84kg with your strength level I'd say you should be a very happy man indeed. Good work.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Oct 26, 2012 5:25 pm

Yeah, can't complain but you know how it is with not quite being satisfied with some aspects.

For now I'll be happy with increasing strength and power over the colder months as my cardio will drop a little and I'm ok to trade this off with a slight BF increase as I can easily get this back once things warm up again. Only talking of an increase to 8% so hardly letting myself go.

Benched 1x160kg today with the slightest spot so moving in the right direction.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Mar 07, 2013 11:50 am

Training still going well. Alternating a lot if movements across 2 weeks now rather than the same weekly routine which working out well with body weight work thrown in. Leg work is still the same weekly with staples like Box Squat and Split Squat but other power movements alternate.

No big excitement on the numbers front for upper body but still up as they were. Doing a bit more isolation work and really concentrating on isolating the specific muscle rather than flat out as much weight as possible.

Legs are going well though. 10x200kg Box Squat this week and 8x140kg Split Squat last week.

Cardio as before really. 5 A Side on a Monday and 2 hour constant ride on the Mountain Bike on a Sunday.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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