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 Sep 16, 2011 1:47 pm

Thursday 16th September

Music



Movements

A1 - Power Clean (Tempo 0-1-x-1, Rest 75): 5x40kg, 5x60kg, 5x65kg, 5x65kg, 5x65kg, 5x67.5kg, 5x67.5kg

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

C1 - Incline Alternating DB Curl (Tempo 3-1-x-1, Rest 60): 10x12.5kg, 10x15kg, 10x17.5kg, 10x17.5kg
C2 - Dips (Tempo 3-1-x-1, Rest 60): 8XBW+25kg, 8xBW+50kg, 8xBW+50kg, 8xBW+50kg

D1 - Finishing Cable Curl - Top Pulleys (Tempo 3-1-x-1, Rest 45): 12x3, 12x4, 12x4 on selector
D2 - V-Bar Push Down (Tempo 3-1-x-1, Rest 45): 12x15, 12x17, 12x17 on selector

Comments

Decent session in, niggle free, all good.
'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 Ader on Sat Sep 17, 2011 5:02 pm

Alex wrote:
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.

At Castle? if so ephedrine overdose apparently ! :roll:
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sat Sep 17, 2011 7:18 pm

Ader wrote:
Alex wrote:
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.

At Castle? if so ephedrine overdose apparently ! :roll:


Yeah, that's what Jason said this morning when I popped in. Lack of sleep, Eph and caffeine energy drink.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Ader on Sat Sep 17, 2011 11:25 pm

Yep ... That's who told me too.

ps - Must meet up sometime if you're there on a Tuesday / Thursday evening or a Saturday/Sunday afternoon!
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Sep 19, 2011 9:39 am

Sunday 18th September

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x370kg, 15x380kg

B1 - Seated DB Hammer Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 8x37.5kg, 7x37.5kg
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): 12x37.5kg, 12x47.5kg, 12x52.5kg, 12x52.5kg
C2 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x57.5kg, 8x57.5kg

Comments

Got a good one in yesterday morning and forced up a few weight increases.

Leg Press was right on the limit for me with 15x380kg feeling it in my Quads mainly for 10 mins or so after, Glutes not quite as bad.

Shoulder Press went a lot better this week using a Bench I get on with better, even though I feel the DBs are heavier at my local gym, with the 2 sets of 37.5kg enough to kill my Shoulders off. Will stick this variation out for a while as it really seems to smash my Shoulders hard.

Arms didn't need too much work after the increased volume Friday but got the weight up and they felt like they had been hit hard enough.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Sep 19, 2011 8:43 pm

Monday 19th September

Music



Movements

A1 - EZ Bar Suitcase Deadlift (Tempo 3-1-x-1, Rest 120): 5x120kg, 5x150kg, 5x170kg, 5x190kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x35kg, 8x45kg, 9x55kg, 8x55kg, 7x55kg
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): 10x25kg, 10x30kg, 10x35kg, 10x35kg, 10x35kg for each side

Comments

Tough, tough, tough this evening

Loaded plates properly for Deads but used EZ Bars this time which add to difficulty plus kept the weight lower to keep rep speed and avoid grinders.

As I was training locally I took advantage of the better DBs working to 55kg sets which didn't go too badly overall but did fatigue by the last set.

Ghey music playing in the gym so...
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Tue Sep 20, 2011 7:32 pm

Tuesday 20th September - Core/Cardio

Comments

Messed about with a few things with movements something like:

Front Plank
Side Plank
Interval Sprints
DB Pullins
Treadmill

Enough to get a good sweat on.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Sep 22, 2011 7:36 pm

Thursday 22nd September

Music



Movements

A1 - Seated Leg Extension (Tempo 3-1-x-1, Rest 45): 15x20kg, 15x40kg, 15x60kg, 15x60kg, 15x60kg
A1 - Laying Leg Curl (Tempo 3-1-x-1, Rest 45): 15x20kg, 15x30kg, 15x35kg, 15x36.25kg, 15x36.25kg

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

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x75kg, 5x95kg, 5x105kg, 5x105kg, 5x105kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x8kg, 10x10kg, 10x12kg, 10x12kg, 10x12kg

Comments

No one passing out on the Leg Press today so got a normal one in.

Gradual weight increase on Leg Extensions is the way forward at the moment but keeping in the 15 rep range and sticking to the high/low rep cycle.

Went for higher rep scheme for Press and Row for variation and to take a little stress of my Lower Back for a week.

New Bicep movement to try out which I've dubbed a Temper Curl to avoid a long winded name. Basically a DB Hammer Curl on the Preacher but with both Arms curling at the same time and DBs pressing together. I find the tension caused by doing this lateral press together adds a bit more to the movement and hits the top of the Forearm well.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Fri Sep 23, 2011 7:52 am

Temper Curl... Like It.

I can see other exercises - The Rab Press - skirt wearing poof with overly heavy DB's incline Pressing DB's and claiming it's a shoulder exercise.

The Rila - lifting heavy things off the ground in a camp Russel Crow Stylee

And the KP Shuffle - wearing an old pair of slippers and a dirty dressing gown, shufflig down the hall to open the door to the Pizza delivery boy :lol:
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Rab on Fri Sep 23, 2011 9:19 am

Im wearing my kilt to southport you southern c*nts
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Sep 23, 2011 6:17 pm

Friday 23rd September

Music



Movements

A1 - Power Clean (Tempo 0-1-x-1, Rest 75): 5x40kg, 5x60kg, 5x65kg, 5x67.5kg, 5x70kg, 5x70kg, 5x70kg

B1 - Medium Grip Chin - (Tempo 3-1-x-2, Rest 90): 8xBW, 8xBW+10kg, 8xBW+20kg, 9xBW+30kg, 10xBW+30kg, 10xBW+30kg
B2 - Dynamic Bench Press (Tempo 3-2-x-1, Rest 90): 10x60kg, 5x100kg, 3x120kg, 3x130kg, 3x140kg, 3x142.5kg

D1 - EZ Cable Curl - Top Pulleys (Tempo 3-1-x-1, Rest 45): 10x40kg, 10x50kg, 10x55kg, 10x60kg
D2 - V-Bar Push Down (Tempo 3-1-x-1, Rest 45): 12x70kg, 12x90kg, 12x90kg, 12x90kg

Comments

Working today so lunchtime training session with no complaints.

Power Clean speed felt very good and was happy to pop up to 70kg for a few sets. Will probably stay with this weight, work a few more sets in and set if I can't increase speed a little more before pushing up.

Bench and Chins progressed well while cables finished things off nicely for Arms.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sat Sep 24, 2011 7:49 pm

Saturday 24th September - Rugby

Comments

Managed to get a game in today on what was the hardest pitch I've ever played on. Arms and Legs are suitably stripped of skin and Legs ache with deep bruising. Was good to get a run out though, scored our 1st Try with a simple crash and bash through a couple of tackles out from the 22. Set up the 3rd with a long kick and chase from some loose ball inside our 22 and forcing the oppo winger into tough inside their 22. Some good support resulted in a quick lineout and a Try 2 phases later. Went on to win 28-25 so a good game all in all but think I'm ging to ache alot tomorrow and the next few days.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Sun Sep 25, 2011 9:24 am

Rugby on hard grounds in September is no fun, but you did well, so it's all good mate
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Sep 26, 2011 7:59 pm

Monday 26th September

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x380kg, 15x380kg

B1 - Seated DB Hammer Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22kg, 8x32kg, 9x36kg, 8x36kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 8x8g, 10x10kg, 10x10kg, 10x10kg

C1 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x37.5kg, 12x47.5kg, 12x52.5kg, 12x55kg
C2 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x55kg, 8x55kg

Comments

Really aching all over from Saturday now plus skin feels tight over knees and elbows where things are healing up so bending arms and legs are also a but on the painful side while top of my foot into my ankle is swollen from a bit of stamping I think. Session went well given all of this.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Tue Sep 27, 2011 7:27 pm

Tuesday 27th September

Music



Movements

A1 - Trap Bar Deadlift (Tempo 3-1-x-1, Rest 120): 5x80kg, 5x100kg, 5x120kg, 5x140kg plus Bar

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 14x50kg, 12x50kg, 11x50kg
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): 10x26kg, 10x30kg, 10x30kg, 10x30kg, 10x30kg for each side

Comments

Lower Back pain kicked in more this morning which never helps things so tried out a Trap Bar for Deadlift and stopped as soon as I felt the load transfer more into my Back.

Press went pretty well although the first working set took it out of me a little but the subsequent sets were still respectable. Kept Side Bends down a bit due to Back ache.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Sep 29, 2011 3:47 pm

Thursday 29th September

Music



Movements

A1 - Seated Leg Extension (Tempo 3-1-x-1, Rest 45): 15x4, 15x8, 15x11, 15x11, 15x11 on selector
A1 - Laying Leg Curl (Tempo 3-1-x-1, Rest 45): 15x2, 15x4, 15x5, 15x5, 15x5 on selector

B1 - Push Press (Tempo 2-2-x-2, Rest 60): 5x60kg, 5x70kg, 5x80kg, 5x85kg, 5x85kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 5x70kg, 5x90kg, 5x100kg, 5x102.5kg, 8x102.5kg

C1 - Dips (Tempo 3-1-x-1, Rest 60): 8x25kg, 8x50kg, 8x50kg, 8x50kg, 8x50kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x8kg, 10x10kg, 10x12kg, 10x12kg, 10x12kg

Comments

Trained early and spent the rest of the day walking around Legoland for the little one's 1st Birthday. Cracking weather for it.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Sep 30, 2011 4:34 pm

Friday 30th September

Music



Movements

A1 - Power Clean (Tempo 0-1-x-1, Rest 75): 5x40kg, 5x60kg, 5x70kg, 5x70kg, 5x70kg, 5x70kg, 5x70kg

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

D1 - Palms Out DB Curl (Tempo 3-1-x-1, Rest 45): 8x12.5kg, 8x17.5kg, 8x20kg, 8x20kg
D2 - V-Bar Push Down (Tempo 3-1-x-1, Rest 45): 15x12, 12x16, 12x18, 12x19 on selector

Comments

Very busy day so had to do a quick and cut down session this afternoon.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Oct 02, 2011 2:35 pm

Monday 2nd October

Music



Movements

A1 - Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 15x40kg, 15x80kg, 15x120kg, 15x120kg, 15x120kg

B1 - Seated DB Hammer Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 8x37.5kg, 8x37.5kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 8x8g, 10x10kg, 10x10kg, 10x10kg

C1 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x40kg, 12x50kg, 12x55kg, 12x55kg
C2 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x57.5kg, 8x60kg

Comments

Got an early one in to work off all the cakes and pastries from the little one's Naming Ceremony and Birthday party, resulting sugar coma and general tiredness from 2 days of cooking food and clearing up after. Great day though and weather was fantastic.

Session went well even though I was forced into an early change with a busy Leg Press so tried out the Squat Machine instead which didn't feel too bad to use. May keep going with this and move Leg Press to later in the week.

Upper body felt good so pushed on.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Oct 03, 2011 9:33 pm

Monday 3rd September

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 5x80kg, 5x100kg, 5x120kg, 5x10kg, 5x140kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 14x50kg, 12x50kg, 12x50kg
B2 - Side-To-Side Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 18, 16x2.5kg, 16x5kg, 16x5kg, 16x5kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x26kg, 10x30kg, 10x34kg, 10x34kg, 10x34kg for each side

Comments

Not a bad session over lunchtime.

Did wonder whether last weeks Bench was a one off for the number of reps but maintained and got an extra one in on the last set which is a good sign. Added some weight to Pull Ups rather then messing around with the tempo for increasing difficulty.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Rab on Tue Oct 04, 2011 12:57 pm

14 reps, 12 reps and another 12 reps is incredible wolume at that tempo with 50k on flat.

probably a good idea for me to think down this road for chest as one of these days im gonna fully tear the thing off and game over
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Oct 06, 2011 7:30 pm

Rab wrote:14 reps, 12 reps and another 12 reps is incredible wolume at that tempo with 50k on flat.

probably a good idea for me to think down this road for chest as one of these days im gonna fully tear the thing off and game over


I'd certainly mix it up between heavier and slightly lighter weight for reps to try and limit injury. I'm finding going heavy with BB Bench, which tends to be a safer bet over heavy DBs, and more volume using DBs is a good combo.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Oct 06, 2011 7:39 pm

Thursday 6th October

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x380kg, 15x390kg

B1 - Machine Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x30kg, 8x50kg, 8x60kg, 8x70kg, 8x70kg
B2 - Pendlay T-Bar Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 8x40kg, 8x60kg, 8x70kg, 8x75kg, 8x75kg

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x75kg, 5x95kg, 5x100kg, 5x100kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x8kg, 10x12kg, 10x14kg, 10x14kg

Comments

Not a bad one this afternoon.

Had to chop and change mid way as all Racks and BBs in use so resorted to machines for Shoulder Press and Row but made a good change. T-Bars were down to the floor after each rep like a Pendlay.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Oct 07, 2011 10:50 am

Friday 7th October

Music



Movements

A1 - Power Clean - Thick Bar (Tempo 0-1-x-1, Rest 75): 5x40kg, 5x60kg, 5x70kg, 5x70kg, 5x70kg

B1 - Medium Grip Chin - (Tempo 3-1-x-2, Rest 90): 8xBW, 8xBW+10kg, 5xBW+20kg, 5xBW+30kg, 5xBW+40kg, 22xBW
B2 - Dynamic Bench Press (Tempo 3-2-x-1, Rest 90): 10x60kg, 5x100kg, 3x120kg, 5x130kg, 5x130kg, 20x85kg

D1 - Palms Out DB Curl (Tempo 3-1-x-1, Rest 45): 8x12.5kg, 8x17.5kg, 8x20kg, 8x20kg
D2 - V-Bar Push Down (Tempo 3-1-x-1, Rest 45): 15x12, 10x17, 10x19, 10x19 on selector

Comments

Slight variation on reps for Chest & Back this morning and then finishing off with a body weight set for each to failure using equivalent of body weight of 85kg for Bench. A little fatigued overall through the session but got it done.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Rab on Fri Oct 07, 2011 12:17 pm

Alex wrote:
Rab wrote:14 reps, 12 reps and another 12 reps is incredible wolume at that tempo with 50k on flat.

probably a good idea for me to think down this road for chest as one of these days im gonna fully tear the thing off and game over


I'd certainly mix it up between heavier and slightly lighter weight for reps to try and limit injury. I'm finding going heavy with BB Bench, which tends to be a safer bet over heavy DBs, and more volume using DBs is a good combo.


feck knows what ill do mate. im shot to sh!t and its not ever goign to be 100%. its always gonna flare up i recon so need to learn to discipline cycling heavy with lighter slower volume. I have physio on Wednesday so see what he says
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Oct 09, 2011 2:00 pm

Sunday 9th October

Music



Movements

A1 - Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 15x40kg, 15x80kg, 15x120kg, 15x140kg, 15x140kg

B1 - Seated DB Hammer Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 8x37.5kg, 7x40kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 8x8g, 8x10kg, 8x12kg, 8x12kg

C1 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x40kg, 12x50kg, 12x55kg, 12x55kg
C2 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x60kg, 8x60kg

Comments

Pretty good one in this morning. French Press a touch annoying as had the capacity for more weight but right elbow was giving me some pain so held at 55kg.
'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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Alex
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