Tuesday 19th January - Lower 2-1

Movements

A1 - Zercher Squat (Tempo 3-1-x-1, Rest 120): 6x60kg, 6x80kg, 6x100kg, 6x110kg, 6x110kg

B1 - Single Leg RDL - Using Pair DB's (Tempo 3-1-x-1, Rest 90): 8x10kg, 8x14kg, 8x18kg, 8x18kg, 8x18kg

C1 - Glute Ham Raise (Tempo 3-0-x-0, Rest 90): 10, 10, 10, 10

D1 - Decline Sit-Up & Single Arm Press (Tempo 2-0-x-1, Rest 60): 12xBW, 12x14kg, 12x14kg
E1 - Hanging Leg Raise (Tempo 1-1-x-1, Rest 60): 15

Comments

First time in trying out this variation on the rotation and enjoyed it a lot. Would have normally done a Split Squat variation but as my ankle is still not quite right I went for Zerchers instead.

Single Leg RDL's are deceptively hard and I go full stretch so DB's touch the floor so works flexibility as well. GHR's finished my Hams off very well and they're still quite sore and wobbly.

Wednesday 20th January - Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 10xBar, 10x+20kg, 10x+20kg, 10x+20kg

B1 - Burpee Pull Up (Rest 60): 10, 10, 10

C1 - Viking Side Lunge > Single Arm Viking Over Head Press (Rest 60): 10xbar, 10x+10kg, 10x+10kg, 10x+10kg

D1 - Box Press Up > Box Dip (Rest 60): 10, 10, 10

E1 - Box Jump - Narrow > Wide Stance (Rest 30): 10, 10, 10

F1 - DB Curl > DB Shoulder Press > DB Press Up > Medium Grip Chin (Rest 0): [10x16kg, 10x16g, 10, 10], [10x16kg, 10x16kg, 10, 10], [10x16kg, 10x16kg, 10, 10]

Comments

Good session this evening with some slight changes made to test my ankle a little more with movements like Viking Side Lunge and Box Jump. Felt a little tight on the Box Jump but a lot better than previous when dealing with impact work. I'm helping a friend move house this weekend so no conditioning session on Saturday but it'll be a good test on my ankle lift stuff up and down stairs etc.

Thursday 21st January - Upper 2-2

Movements

A1 - DeFranco Y-T-W (Rest 60): 8-8-8x4kg, 8-8-8x6kg

B1 - Incline DB Press (Tempo 2-0-x-0, Rest 90): 10x30kg, 10x40kg, 10x46kg, 8x50kg, 8x50kg, 7x50kg

C1 - Isolever Row (Tempo 3-1-x-1, Rest 75): 10x80kg, 10x100kg, 10x130kg, 10x130kg, 10x130kg

D1 - Flat DB Fly (Tempo 3-1-x-1, Rest 90): 10x24kg, 10x28kg, 10x32kg, 8x36kg

E1 - Ischemic Isolever Row (Tempo 3-1-x-1, Rest 90): 10x20kg, 10x30kg, 10x40kg, 10x40kg

SS1 - Alternating DB Curl (Tempo 2-1-x-1, Rest 0): 10x18kg, 10x18kg, 10x18kg
SS2 - Tricep Cable Rope Pull (Tempo 2-1-x-1, Rest 60): 15x27.5kg, 15x30kg, 15x30kg

Comments

Trained with Ollie and Big Si at Raynes Park this evening and the gym was surprisingly busy making alternating sets almost impossible so we made the session up as we went. Was pretty happy with how things went apart from last set of Fly's where my right Shoulder started to lose some activation through the movement forcing me to stop short. No pain there, just the sensation.

Ollie is quite a hot piece of ass and was lucky that Sir had already got a little batey while sitting in the car stuck in traffic although he was up for seconds. Strong bugger too with good size and conditioning.

Nice use of jumps and plyo stuff

Neck and neck there mate with you two at the incline. Strong!

I faded in the later sets - Alex's strength was really consistent.

Alex wrote:Ollie is quite a hot piece of ass and was lucky that Sir had already got a little batey while sitting in the car stuck in traffic although he was up for seconds.

That was a narrow squeak, there would have been Brasso everywhere.

Ollie's pressing has improved loads over the last 12 months but he's a strong bugger overall. I was happy to manage some Inclines without my Shoulder complaining too much and it was the 2nd heavy session of heavy inclines I've done in a few months so not bad once I'd done a couple of warm up sets.

Think I may stick with the 2 Chest movements in this session rather than 1 Chest and 1 Shoulder movement as it's a lagging body part now. I can still add in a Shoulder movement on the second Lower session (today) by doing HPC > PP instead of just HPC so I'd still hit Shoulders twice a week, excluding the conditioning sessions.

Friday 22nd January - Lower 2-2

Movements

A1 - Power Hang Clean > Push Press (Rest 120): 5x40kg, 5x60kg, 5x70kg, 5x70kg, 5x70kg

B1 - Isolever Leg Press - Feet Together & High (Tempo 2-1-x-0, Rest 90): 10x100kg, 10x200kg, 10x250kg, 10x300kg, 10x325kg

C1 - Seated Leg Extension (Tempo 2-0-x-0, Rest 90): 10x50kg, 10x70kg, 10x80kg, 10x85kg, 10x85kg

D1 - DB 1 Arm Clean & Press (Tempo 1-0-x-0 Rest 10): 3x12kg, 4x26kg, 4x26kg
D2 - DB Swing (Tempo 1-0-x-0, Rest 10): 8x12kg, 12x26kg, 12x26kg
D3 - DB Goblet Squat (Tempo 2-0-x-0, Rest 120): 8x12kg, 12x26kg, 12x26kg

Comments

Not a bad one this afternoon overall. Need to work on HPC>PP a little as form was a touch off and the movement didn't really flow until the last set. Still a little conscious of my ankle which may not be helping though it was ok.

Increased weight on other movements including the DB Complex. Forgot about the Boxer Sit-Ups but my abs are aching from coughing anyway!

Tuesday 25th January - Legs/Core

Movements

A1 - Box Squat (Tempo 2-1-x-0, Rest 120): 10x60kg, 5x100kg, 5x120kg, 5x140kg, 5x150kg, 5x150kg, 5x155kg, 5x160kg

B1 - Double EZ Bar Deadlift - Combined Weight (Tempo 1-1-x-1, Rest 150): 8x100kg, 8x120kg, 8x140kg, 8x160kg, 8x170kg

C1 - Front Squat (Tempo 2-1-x-0, Rest 120): 5x60kg, 5x80kg, 5x100kg, 5x110kg, 5x120kg

D1 - Glute Bridge (Tempo 1-1-x-2, Rest 60): 10x80kg, 10x110kg, 10x140kg, 10x140kg

E1 - Decline Sit-Up & Single Arm Press (Tempo 2-0-x-1, Rest 60): 6xBW, 12x14kg, 12x14kg

F1 - Hanging Leg Raise (Tempo 1-1-x-1, Rest 60): 15

Comments

Decent session I thought this morning for the more volume/strength based week.

First time I've tried to go reasonably heavy with Box Squats for quite a while so wanted to see how the ankle got on and there were no issues apart from a slight form check at 150kg where the first set felt a little off so did another to be sure and was happy.

EZ Deads were tough going but happy to progress up to 8X170kg now with 180kg a target fairly soon.

Not done Front Squats in maybe 6 months so was again pleased to make 5x120kg although form wasn't 100% and a bit wobbly.

Glute Bridge didn't feel so comfortable with the bar on my lower torso so kept weight at 140kg and reduced sets.

Great fronts after box squats and deads.

Tuesday 26th January - Chest/Back

Movements

A1 - DeFranco Y-T-W (Rest 60): 8-8-8x4kg, 8-8-8x6kg

B1 - Flat Bench Press (Tempo 2-1-x-0, Rest 90): 6x60kg, 6x80kg, 6x100kg, 6x110kg, 6x120kg, 6x120kg
B2 - Medium Grip Rack Chin - Feet On Swiss Ball (Tempo 3-1-x-1, Rest 90): 10xBW, 10x+5kg, 10x+10kg, 10x+10kg, 10x+10kg, 10x+10kg

C1 - Incline DB Fly (Tempo 3-1-x-0, Rest 90): 12x24kg, 12x30kg, 12x34kg, 12x34kg
C2 - Bench Double DB Row - Palms In (Tempo 2-1-x-1, Rest 90): 12x20kg, 12x30kg, 12x34kg, 12x34kg

D1 - Incline Bench Press (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x80kg, 10x80kg, 10x80kg
D2 - Single Arm Isolever Row (Tempo 2-1-x-1, Rest 90): 10x50kg, 10x60kg, 10x70kg, 10x80kg

E1 - Isolever Chest Press (Tempo 3-1-x-0, Rest 60): 12x80kg, 12x90kg, 12x90kg
E2 - Cable Squat Row (Tempo 2-1-x-1, Rest 60): 12x20kg, 12x25kg, 12x30kg

Comments

Decent enough session this afternoon; tough but plenty of volume.

Flat Bench went pretty well and was happy to get out a couple of sets of 6x120kg so strength is starting to return. Was getting good feel from the Rack Chins so stuck with +10kg weight rather than trying to increase and lose form.

Incline Fly's didn't feel too bad but not 100% still so kept volume off a bit while the DB Row's I tried out didn't really work too well for me but now I know.

Incline Bench felt fine but was just a little tough going after the volume before hand while I could have pushed more weight a bit sooner on Isolever Row but the first set felt a little harder than it should fooling me into thinking I was fatigued when in actual fact I felt better and better with each set.

Finished off with Isolever Press and Cable Squat Row but could have quite happily left these out.

I like that!!! Big weights and loads of volume old skool Alex Temper style!

Nice!

Ever fancy going back to your old 5 day split volume program that always caused so much controvercy?

I'm kinda doing that once every 3 weeks with Upper/Lower running for the other 2 weeks although it is a 4 day split with chest and back together so I can get a conditioning session in. I guess the other consideration would be whether a conditioning session is needed in a week of volume in which case you could move to a 5 day volume split. Either way I think the variation over the short period of time of the 3 week cycle may help with gains but then it may not.

Plan is to run with this for 15-18 weeks if things go well with this current routine and then maybe go back to a 5 day split after that.

Wednesday 27th January - Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 10xBar, 10x+20kg, 10x+20kg, 10x+20kg

B1 - Burpee Pull Up (Rest 60): 10, 10, 10

C1 - Swiss Ball Seated Jump (Rest 10): 8, 8, 8
C2 - Low Side Step (Rest 10): 8, 8, 8
C3 - Burpee Box Jump (Rest 10): 8, 8, 8
C2 - Low Side Step (Rest 90): 8, 8, 8

D1 - DB Curl > DB Shoulder Press > DB Press Up > Medium Grip Chin (Rest 0): [10x16kg, 10x16g, 10, 10], [10x16kg, 10x16kg, 10, 10], [10x16kg, 10x16kg, 10, 10]

E1 - Kettle Bell Swing (Rest 30): 12x24kg, 12x24kg, 12x24kg

Comments

Met up with Big Si for a conditioning session where I decided to make it more lower based and dynamic to test out our ankles and we both got through with no problems. Session felt good and Simon has already improved in fitness after the first session 2 weeks ago. The mini dynamic circuit was also good fun and deceptively hard on Quads and CV System.

Was looking at the possibility of playing a game this weekend but as my Chest infection is still slightly there I may well give it another week. Ankle still swells up a little after use but doesn't hurt or felt uncomfortable so this is probably how it'll be for a while so when I start playing I'll get it strapped up but the dynamic nature of the session has left me more confident.

reallty strong chest back sess alex also the conditioning looks really good to me

Strength is starting to get back to where it was and conditioning is going very well, plus it's different and fun.

Thursday 28th January - Shoulders

Movements

A1 - DeFranco Y-T-W (Rest 90): 8-8-8x4kg, 8-8-8x6kg

B1 - Seated Arnold DB Press (Tempo 2-1-x-1, Rest 90): 10x24kg, 10x30kg, 10x34kg, 6x36kg, 6x36kg, 6x36kg

C1 - Side DB Raise (Tempo 2-1-x-1, Rest 90): 10x14kg, 10x18kg, 10x22kg, 10x22kg, 10x22kg

D1 - Seated Barbell Press (Tempo 2-1-x-0, Rest 90): 10x40kg, 10x5kg, 10x60kg, 8x70kg, 8x70kg

E1 - Rear "T" DB Raise (Tempo 2-1-x-1, Rest 60): 12x6kg, 12x8kg, 12x10kg, 12x10kg, 12x10kg

F1 - Front Plate Raise (Tempo 2-1-x-1, Rest 60): 12x15kg, 12x20kg, 12x20kg, 12x20kg, 12x20kg

Comments

Pretty solid session for Shoulders this afternoon which felt good all the way through.

Arnold Press got a fair bit harder with 36kg as I don't think I helped by really pushing the 10 reps with 34kg DB's bit still happy enough.

Side Raise strength was god as I've not hit these in a while with only a small amount of swing on the last couple of rep on the last set.

Seated BB Press is one I've not done in a very long time and is something i threw in for the variation plus it's always fun cleaning the bar up from a seated position.

Rear Raise was again fine and then I finished off with some Plate Raises to burn out.

^^ more like the ghey ol temper of old

Can't keep away from it and am enjoying my volume week

Love it mate

Your a sick guy!

Friday 29th January - Triceps/Biceps

Movements

A1 - DB Floor Press (Tempo 2-1-x-1, Rest 60): 10x30kg, 10x40kg, 8x47.5kg, 8x47.5kg, 8x47.5kg
A2 - Incline DB Curl (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x18kg, 10x22kg, 10x22kg, 10x22kg

B1 - Dips (Tempo 3-1-x-1, Rest 60): 10xBW, 10x+20kg, 10x+40kg, 10x+40kg
B2 - Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x16kg, 10x18kg, 10x18kg

C1 - Laying French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x40kg, 12x40kg, 12x40kg
C2 - Laying Incline EZ Bar Curl (Tempo 2-1-x-1, Rest 60): 12x20kg, 12x20kg,12x25kg, 12x25kg

D1 - Cable Kick Backs (Tempo 2-1-x-1, Rest 30): 12x5kg, 12x6.25kg, 12x6.25kg
D2 - Cable Concentration Curl - Top Pulley (Tempo 2-1-x-1, Rest 30): 12x5kg, 12x7.5kg, 12x7.5kg

Comments

Nice session on Gunzzzz this evening and happy with strength overall.

Threw in some ghey cable movements at the end for the Scots.

That is one seriously limp wristed gunnzzz sesh - well done

I did feel like watching an episode of Will & Grace afterwards.