The Chronicles Of Temper: Old School, New Tricks

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

Postby Alex on Fri Aug 19, 2011 7:09 pm

Rab wrote:Looks good. leg press weights mean so little as the angle of the sled varies machine to machine and its never liek for like


Agreed. The highlight was more the gain than the actual numerical weight.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Aug 19, 2011 7:16 pm

Friday 19th August

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-2, Rest 60): 6x20kg, 6x30kg, 6x34kg, 6x36kg, 6x38kg

B1 - Medium Grip Chin - (Tempo 3-1-x-2, Rest 90): 8xBW, 8xBW+10kg, 8xBW+20kg, 9xBW+30kg, 9xBW+32.5kg, 9xBW+32.5kg
B2 - Dynamic Bench Press (Tempo 3-2-x-1, Rest 90): 10x60kg, 5x100kg, 3x120kg, 3x130kg, 3x140kg, 3x145kg

C1 - Dips - Fatgripz (Tempo 3-1-x-1, Rest 60): 8xBW+25kg, 10xBW+50kg, 8xBW+55kg, 8xBW+55kg
C2 - Concentration Curl (Tempo 3-1-x-1, Rest 60): 9x14kg, 9x18kg, 9x18kg, 9x18kg

Comments

Managed to get one in by work this afternoon so used a couple of unfamiliar bits of kit for this particular session which usually one I do locally.

Lower half was aching a bit so cut volume right down and just did some lower rep DB Snatch.

I tend not to get on so well with the Bench Press set up there but didn't seem to have any issues and banged out a good last set with 145kg.

Did a little less on Arms as pushed for time and didn't get on so well with the Dipping Bars.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Aug 21, 2011 2:05 pm

Sunday 21st August

Music



Movements

A1 - Seated Leg Extension (Tempo 3-1-x-3, Rest 60): 12x6, 10x9, 10x11, 10x13, 10x14 on selector
A2 - Leg Curl (Tempo 3-1-x-1, Rest 60): 12x3, 10x5, 10x6, 10x6, 10x7 on selector

B1 - Standing Military Press - Thick Barbell, Wide Grip (Tempo 3-2-x-1, Rest 60): 8x50kg, 8x60kg, 8x65kg, 8x65kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 10x7kg, 10x10kg, 10x10kg, 10x10kg

C1 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x35kg, 12x45kg, 12x50kg, 12x55kg, 12x55kg
C2 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x55kg, 8x55kg, 8x55kg

Comments

Not a bad one this morning overall. Slowly built up Leg Extension weight with no issue so far.

Shoulders felt hard going for some reason but Triceps felt good for a bit more weight while Wide Grip EZ Curl felt spot on without feeling like I was forcing the weight.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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

Postby Alex on Mon Aug 22, 2011 7:24 pm

Monday 22nd August

Music



Movements

A1 - Box Squat (Tempo 3-1-x-1, Rest 120): 5x60kg, 5x80kg, 5x100kg, 5x120kg, 5x140kg, 5x150kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 12x50kg, 8x60kg, 12x50kg
B2 - Side-To-Side Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 18, 18, 18, 18, 18
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x24kg, 10x30kg, 10x34kg, 10x34kg, 10x34kg for each side

Comments

Trained by work as my day off is back to Friday for this week.

Working Box Squat slowly up so was happy to stop with 1 set at 150kg and less stress on the knee compared to last Sunday.

No 55kg DBs available at the work gym so hit a feeler set at 60kg which I was happy enough with but dropped back to 50kg for the final as I knew a 2nd set with the 60's unaided would end up in losing reps.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Tue Aug 23, 2011 8:03 am

8 reps with 60's - I'm jealous
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Tue Aug 23, 2011 7:42 pm

Thursday 23rd August

Music



Movements

A1 - Dynamic Clean Pull (Tempo 0-1-x-1, Rest 90): 5x80kg, 3x100kg, 3x120kg, 3x130kg, 3x135kg, 3x135kg

B1 - Push Press (Tempo 2-2-x-2, Rest 60): 5x65kg, 5x75kg, 5x85kg, 5x87.5kg, 8x87.5kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 5x70kg, 5x90kg, 5x90kg, 5x90kg, 5x90kg

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x75kg, 5x95kg, 5x105kg, 5x110kg, 5x110kg
C2 - DB Hammer Curl - Inside Medium Grip (Tempo 2-1-x-1, Rest 60): 8x20kg, 8x24kg, 8x26kg, 8x28kg, 8x28kg

Comments

Pretty much a maintaining session today which I was happy enough with given the lack of rest with 3 sessions on the bounce. Rugby tomorrow, another weights session Thursday and then 10 days off while I go visit my parents.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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

Postby Alex on Tue Aug 23, 2011 9:56 pm

simon m wrote:8 reps with 60's - I'm jealous


Pretty happy with that right now.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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

Postby simon m on Wed Aug 24, 2011 7:46 am

Alex wrote:
simon m wrote:8 reps with 60's - I'm jealous


Pretty happy with that right now.


You should be mate.

Have a great time in Devon
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Aug 26, 2011 7:48 pm

Thursday 25th August

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x360kg, 15x360kg

B1 - Medium Grip Chin - (Tempo 3-1-x-2, Rest 90): 8xBW, 8xBW+10kg, 8xBW+20kg, 8xBW+30kg, 8xBW+35kg, 8xBW+35kg
B2 - Dynamic Bench Press (Tempo 3-2-x-1, Rest 90): 10x60kg, 5x100kg, 3x120kg, 3x130kg, 3x140kg, 3x140kg

C1 - V-Bar Push Down (Tempo 3-1-x-1, Rest 60): 10x120lbs, 10x180lbskg, 10x200lbs, 10x200lbs, 10x200lbs
C2 - Close Grip Preacher Curl - EZ Bar (Tempo 3-1-x-1, Rest 60): 10x20kg, 10x30kg, 10x40kg, 10x40kg, 10x40kg

Comments

Crammed the week's sessions in a bit but this one yesterday went ok. Leg Press went well despite some heavy bruising on my knees from lots of contact work during Rugby on Wednesday.

Picked up a bit of a Chest niggle from Tuesday's session and Rugby so didn't go 100% all out on Bench but the 2 sets with 140kg felt pretty good - not easy but more in the tank. Today though niggle appears to have gone already.

Kept off Dips completely for the reason above and went for sometghing different for Arms.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Sat Aug 27, 2011 8:41 am

Great benchinh Alex and nows a good time for a holiday to repair the chest niggle, have fun mate
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Sep 04, 2011 1:12 pm

Sunday 4th September

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x350kg

B1 - Seated DB Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 8x37.5kg, 8x40kg, 8x40kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 8x7.5kg, 8x10kg, 8x10kg, 8x10kg, 8x10kg

C1 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x35kg, 12x45kg, 12x50kg, 12x50kg
C2 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x55kg, 8x55kg

Comments

Back to it after a little time off and didn't feel too bad. Played it safe and built weight up slowly. Putting DB Shoulder Press back in for a little while and use the ability to shift more weight to try and promote some extra growth and will run along side Push Press.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Sun Sep 04, 2011 1:48 pm

Looking good as always Alex. I know Ranb uses heavier weights, but you've got bigger shoulders - go figure eh? :lol:
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Sep 05, 2011 7:35 pm

Monday 5th September

Music



Movements

A1 - Barbell Suitcase Deadlift (Tempo 3-1-x-1, Rest 120): 5x100kg, 5x120kg, 5x140kg, 5x160kg, 5x180kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 12x50kg, 11x50kg, 11x50kg
B2 - Side-To-Side Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 16, 16, 16, 16, 16
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x24kg, 10x28kg, 10x32kg, 10x32kg, 10x32kg for each side

Comments

Good one today, feeling positive.

Like the body positioning of Suitcase Deadlift as it suits me far more than conventional. The only drawback being there's a big stability element involved with using two Barbells but Glute recruitment makes it a worth while movement.

Was cautious with Chest due to niggle before going away so didn't go with 60's and didn't go for any forced reps but happy enough with the numbers and only a slight feeling of tightness. Pull Up felt hard going but probably a combination of time off and Deadlift earlier.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

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

Postby simon m on Mon Sep 05, 2011 8:11 pm

It would be good if we could train on Wednesday mate, I'm training legs and triceps tomoz, so will do back on wednesday unless we train, if we do, we'll just hit whatever you fancy
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Sep 08, 2011 7:41 pm

Wednesday 7th September - Rugby Training

Comments

Initially the plan was to train with big Si but by the time I finished work there would have been little gym time so took advantage of M25 being clear and went to Rugby. Good session, speed pretty much back to normal now and energy/recovery felt really good. Shame this is probably the last session now due to evenings drawing back in but looking to get the odd game in this year until circumstances change.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Sep 08, 2011 7:50 pm

Thursday 8th September

Music



Movements

A1 - Box Squat (Tempo 3-1-x-1, Rest 90): 5x60kg, 5x80kg, 5x100kg, 5x120kg, 5x140kg, 5x150kg

B1 - Push Press (Tempo 2-2-x-2, Rest 60): 5x60kg, 5x70kg, 5x80kg, 5x85kg, 8x85kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 5x60kg, 5x80kg, 5x90kg, 5x95kg, 5x95kg

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x75kg, 5x95kg, 5x105kg, 5x107.5kg
C2 - DB Hammer Curl - Inside Medium Grip (Tempo 2-1-x-1, Rest 60): 8x20kg, 8x24kg, 8x26kg, 8x26kg

Comments

Good session in for the afternoon. Kept it controlled and just shy of maximum weight to ensure good form and ease back in.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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

Postby Alex on Fri Sep 09, 2011 11:44 am

Thursday 9th September

Music



Movements

A1 - Power Clean (Tempo 0-1-x-1, Rest 75): 5x40kg, 5x60kg, 5x65kg, 5x65kg, 5x65kg, 5x65kg, 5x65kg

B1 - Medium Grip Chin - (Tempo 3-1-x-2, Rest 90): 8xBW, 8xBW+10kg, 8xBW+20kg, 8xBW+30kg, 8xBW+30kg
B2 - Dynamic Bench Press (Tempo 3-2-x-1, Rest 90): 10x60kg, 5x100kg, 3x120kg, 3x130kg, 3x140kg

C1 - V-Bar Push Down (Tempo 3-1-x-1, Rest 60): 10x10, 10x15, 10x18, 10x18, 10x18 on selector
C2 - Close Grip Spider Curl - EZ Bar (Tempo 3-1-x-1, Rest 60): 10x20kg, 10x30kg, 10x35kg, 10x35kg, 10x35kg

Comments

Early session, not too bad all in all.

Messed around with Power Clean concentrating on Power/Recovery using 65% 1RM but trying out a wider grip on the bar which, for me at least, helps to concentrate to movement more on Glute activation rather than Upper Body pull and extension. I think by the final set I have form where I wanted as it felt like the weight went up with very little effort.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Sep 12, 2011 7:22 pm

Monday 12th September

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x360kg, 15x370kg

B1 - Seated DB Hammer Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22kg, 8x32kg, 8x34kg, 8x34kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 8x8g, 9x10kg, 9x10kg, 9x10kg

C1 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x35kg, 12x45kg, 12x50kg, 12x52.5kg, 12x52.5kg
C2 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x55kg, 8x55kg, 8x55kg

Comments

Good session in this afternoon popping a bit of weight back on on Legs and Triceps.

Weight on Shoulders seemed a bit below par but was using Hammer grip and benches I don't get on with when set upright. Blew my Shoulders out so wasn't all bad.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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

Postby Alex on Tue Sep 13, 2011 8:07 pm

Monday 13th September

Music



Movements

A1 - Barbell Suitcase Deadlift (Tempo 3-1-x-1, Rest 120): 5x120kg, 5x160kg, 5x180kg, 5x200kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 12x50kg, 7x60kg, 11x50kg
B2 - Side-To-Side Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 18, 18, 18, 18, 16
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x26kg, 10x30kg, 10x34kg, 10x34kg, 10x34kg for each side

Comments

Messed up my weights a little on Deadlift and was loading up 20kg more than I thought on each set. I had used 25kg plates instead of 20kg ones when loading the bars, which I was aware of but forgot to take into account. This messed with my head somewhat as the sets felt heavy compared to last week (because they were!) but at the time I figured I was being a bit of a wuss over it.

Bench went well with 50kg but didn't quite transfer across with 60kg but still not bad and the niggle looks to have cleared up now.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Thu Sep 15, 2011 11:26 am

Very impressive mate.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Gym-pig on Thu Sep 15, 2011 4:09 pm

Some quality weights as always !!
" You've got to stand up for yourself.Sometimes it might backfire ,and you might get hurt ,but it won't hurt as much as letting people constantly taking away your self -worth with their words " Gregg Valentino
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Sep 15, 2011 7:38 pm

Cheers gents.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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

Postby Alex on Thu Sep 15, 2011 7:52 pm

Thursday 15th September

Music



Movements

A1 - Seated Leg Extension (Tempo 3-1-x-1, Rest 45): 15x20kg, 15x30kg, 15x40kg, 15x50kg, 15x50kg
A1 - Laying Leg Curl (Tempo 3-1-x-1, Rest 45): 15x20kg, 15x30kg, 15x35kg, 15x35kg, 15x35kg

B1 - Push Press (Tempo 2-2-x-2, Rest 60): 5x65kg, 5x75kg, 5x85kg, 5x85kg, 8x85kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 5x70kg, 5x90kg, 5x95kg, 5x100kg, 5x100kg

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x75kg, 5x95kg, 5x105kg
C2 - Standing DB Curl - Simultaneous (Tempo 2-1-x-1, Rest 60): 10x16kg, 10x20kg

Comments

Trying out a combination of high rep/low rep consecutive sessions for my lower half to try and reduce muscle fatigue helping to keep my speed in my legs on the odd weekends where I play some Rugby. I've noticed that after the first 2 sessions of the week things are good but after the next two the fatigue has set in so will be implementing and seeing how things go.

Leg Extension weight was fairly modest and really concentrated on Quad contraction to shift the weight rather than heaving the weight up. I find pointing my foot/toes upwards on the pad helps a lot to isolate.

Session was cut short after this as I noticed one of the regulars on the Leg Press Machine hadn't really moved through all of my sets and taking a better look he was completely spaced out and eyes very wide. Tried talking to him with no response, got the gym owner over and still the same so ended up calling mobile Dr and Ambulance to take him away. Not sure what happened but he was sick a few times and could hardly speak and bare knew where he was.

Manged to fit Shoulder and Back in and then a couple of quick sets for Arms.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Gym-pig on Fri Sep 16, 2011 7:27 am

Bloody hell !

Tell me you removed the Temper weights before he tried the press :o
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Sep 16, 2011 1:11 pm

Gym-pig wrote:Bloody hell !

Tell me you removed the Temper weights before he tried the press :o


Strange thing about it is he's a big lad and can press 10 plates aside I'd say and only had 4 pates aside loaded up at the time.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

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