The Chronicles Of Temper: Old School, New Tricks

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

Postby Alex on Mon Oct 10, 2011 7:26 pm

Monday 10th October

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 5x80kg, 5x110kg, 5x130kg, 5x140kg, 5x150kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 14x50kg, 13x50kg, 12x50kg
B2 - Side-To-Side Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 18, 16x5kg, 16x5kg, 16x5kg, 16x5kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x26kg, 10x30kg, 10x34kg, 10x34kg, 10x34kg for each side

Comments

RDL felt better this week which came as no surprise and was able to add 10kg quite happily.

Stick stuck at 14 reps with 50kg on Bench but managed to sneak in an extra rep on the 2nd working set. 15 reps across the 3 sets is the target.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Oct 13, 2011 7:20 pm

Thursday 13th October

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x380kg, 15x400kg

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

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x70kg, 8x90kg, 8x92.5kg, 8x92.5kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x10kg, 10x14kg, 10x14kg, 10x14kg

Comments

Went well this afternoon still making gains. Hit the 400kg mark on Leg Press which is a good milestone, not that it matters as such. Changed rep scheme on Floor Press purely as been stagnant at 5 reps for a while.

Been playing Badminton for 2 hours on a Wednesday evening for the past couple of weeks which has been fun and gets a bit on a sweat on and good for reaction and coordination. Also short session on a Tuesday working on Shoulders and Upper back plus a bit of Core.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Oct 14, 2011 11:51 am

Friday 14th October

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x20kg, 6x25kg, 6x30kg, 6x30kg, 6x30kg, 6x30kg
B1 - Medium Grip Chin - (Tempo 3-1-x-2, Rest 90): 8xBW, 5xBW+15kg, 5xBW+30kg, 5xBW+40kg, 5xBW+40kg
B2 - Dynamic Bench Press (Tempo 3-2-x-1, Rest 90): 10x60kg, 5x100kg, 3x120kg, 3x130kg, 1x140kg

D1 - Alternating DB Curl (Tempo 3-1-x-1, Rest 60): 8x15kg, 8x17.5kg, 8x20kg, 8x20kg
D2 - V-Bar Push Down (Tempo 3-1-x-1, Rest 60): 15x12, 10x16, 10x19, 10x19 on selector

Comments

Bench was a little off today but I put that down to a combination of things; hitting DB Press pretty hard on the volume, plus hitting Shoulders and Triceps hard too. Not that concerned as long as I can stay in the 130kg range for now as Chest development is good. May look to change things up a little here in this session although the idea I have is governed on the weather being dry as it'll require outdoor work.

DB Snatch is a good alternative to Power Clean for me and a movement I get on well with for generating power.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Oct 16, 2011 1:27 pm

Sunday 16th October

Music



Movements

A1 - Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 15x40kg, 15x80kg, 15x120kg, 15x140kg, 15x160kg

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

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

Comments

Not a bad one overall. Elbow still giving some issue but didn't get any more painful as weight went up with French Press so decided not to hold back at 55kg this time.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Sun Oct 16, 2011 3:23 pm

Alex

Do you have a picture anywhere of the squat machine? Is it one of those plate load ones you walk into?
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Oct 16, 2011 7:07 pm

Image

Is the exact one I use.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Sun Oct 16, 2011 7:22 pm

That's a sexy bit of kit, Ideal halfway house between leg press and free squats
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Oct 16, 2011 8:43 pm

Works well for my funny leg proportions. I stand facing in rather than use the Back support
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Sun Oct 16, 2011 8:50 pm

I'd face in as well, more of a driving position that you'd use in rugby
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Sun Oct 16, 2011 8:54 pm

Alex do you fancy training some 8 year olds next sunday?
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Rab on Mon Oct 17, 2011 10:44 am

Alex wrote:Is the exact one I use.


Very much like a hack squat mate? looks liek a great bit of kit. we are lookign for a hack squat for our gym and that could be the ticket
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Oct 17, 2011 7:26 pm

Rab wrote:
Alex wrote:Is the exact one I use.


Very much like a hack squat mate? looks liek a great bit of kit. we are lookign for a hack squat for our gym and that could be the ticket


Not far off although you don't lean as far forwards so still very Glute dominant and far more comfortable, especially on the knees. Using the Back support would hit Quads more.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Oct 17, 2011 7:28 pm

simon m wrote:Alex do you fancy training some 8 year olds next sunday?


Can't do this coming Sunday as we're meant to be having people over in the afternoon and my parents are staying over till lunchtime. Another time would be great though.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Oct 17, 2011 7:34 pm

Monday 17th October

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 5x80kg, 5x110kg, 5x130kg, 5x150kg, 5x160kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 14x50kg, 13x50kg, 12x50kg
B2 - Side-To-Side Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 18, 16x5kg, 16x5kg, 16x5kg, 16x5kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x28kg, 10x32kg, 10x36kg, 10x36kg, 10x36kg for each side

Comments

Gains on RDL and Side Bend. Static elsewhere. May try out some Chest variations and look at Alternating DB Press which could be interesting and will have to test out first and maybe moving standard DB Press to a Friday training local and can use some heavier DB's.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Oct 20, 2011 7:42 pm

Thursday 20th October

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x400kg, 15x400kg

B1 - Machine Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x40kg, 8x60kg, 8x70kg, 8x80kg, 7x80kg
B2 - Pendlay T-Bar Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 8x50kg, 8x70kg, 8x75kg, 8x75kg, 8x75kg

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x70kg, 8x90kg, 8x92.5kg, 8x92.5kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x10kg, 10x14kg, 10x16kg, 10x16kg

Comments

Still making some steady progress at the moment.
'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 Alex on Fri Oct 21, 2011 4:19 pm

Friday 21st October

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x20kg, 6x25kg, 6x30kg, 6x30kg, 6x32.5kg, 6x32.5kg

B1 - Medicine Ball Throw & Chase (Rest 0): 75 metres, 75 metres, 75 metres, 75 metres
B2 - Press Up (Rest 30): 15, 15, 15, 15

C1 - Medium Grip Chin - (Tempo 2-1-x-1): 25xBW

D1 - V-Bar Push Down (Tempo 2-1-x-1, Rest 0): 12x10, 12x12, 12x15, 12x15 on selector
D2 - V-Bar Press Press (Tempo 2-1-x-1, Rest 0): 12x5, 12x6, 12x7, 12x7 on selector
D3 - Rope Pull Down (Tempo 2-1-x-1, Rest 0): 12x3, 12x4, 12x4, 12x4 on selector
D4 - Machine Dips (Tempo 2-1-x-1, Rest 60): 12x6, 12x8, 12x9, 12x9 on selector
D5 - Alternating DB Curl (Tempo 3-1-x-1, Rest 60): 8x15kg, 8x20kg, 8x22.5kg, 8x22.5kg

Comments

Mixed the session up a little to give certain body parts a rest and to stimulate some others.

The Medicine Ball Throw was quite good fun out on the Running Track and was a case of starting with the Ball on the floor, picking up and throwing backwards over the head as high and far as possible, chasing it down and starting over until 75 metres was covered. Then into a set of Press Ups to keep HR up and also to give Chest some time out from Bench Press and some recovery from it's niggle.

Did a single set of Chins at body weight and then into a Triceps complex on the cables along with DB Curls.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Fri Oct 21, 2011 5:02 pm

Sounds like very hard work mate.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Oct 24, 2011 11:35 am

Monday 24th October

Music



Movements

A1 - Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 15x40kg, 15x80kg, 15x120kg, 15x160kg, 15x160kg

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

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

Comments

Been suffering from a spot of man flu over the weekend with lost voice etc so trained this morning rather than yesterday although still feeling it a little but didn't really affect things.

Extra set of 160kg for Squat and will work to a 3rd set once fully recovered. Shoulder Press down a touch which I half expected. Elbow still giving grief on French Press so kept weight down again at 55kg but got in an extra set. May swap these for Dips for a while to rest it up or do a superset of Dips followed by Press.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Tue Oct 25, 2011 8:49 pm

Tuesday 25th October

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 5x80kg, 5x110kg, 5x140kg, 5x160kg, 5x165kg

B1 - Pin Bench Press - 2 inches above chest (Tempo 3-3-x-1, Rest 60): 10x60kg, 10x80kg, 10x100kg, 10x105kg, 10x105kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 8xBW, 8x+10kg, 8x+20kg, 8x+30kg, 8x+32.5kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x28kg, 10x32kg, 10x36kg, 10x36kg, 10x36kg for each side

Comments

Changed things around a little with Chest as I figured it makes more sense to shift DB Press to when I'm training locally as the DB selection is far better. Tried out Pin Press which is something I've not gone with before and just wanted to change this up a bit with Chest movements. Stopped around 2-3 inches above Chest and felt happy with the movement for a first go. Also move Chins to this session and will move Pull Ups over to the Friday.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Oct 28, 2011 1:19 pm

Friday 28th October

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x20kg, 6x25kg, 6x30kg, 6x32.5kg, 6x32.5kg, 6x32.5kg

B1 - DB Bench Press (Tempo 3-1-x-1, Rest 60): 15x30kg, 8x40kg, 8x50kg, 7x55kg, 7x55kg
B2 - Side-To-Side Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 18, 16x5kg, 16x10kg, 16x10kg, 14x10kg

D1 - V-Bar Push Down (Tempo 2-1-x-1, Rest 0): 12x12, 12x16, 12x16, 12x16 on selector
D2 - V-Bar Press Press (Tempo 2-1-x-1, Rest 0): 12x5, 12x7, 12x8, 12x8 on selector
D3 - Rope Pull Down (Tempo 2-1-x-1, Rest 0): 12x3, 12x4, 12x5, 12x5 on selector
D4 - Machine Dips (Tempo 2-1-x-1, Rest 60): 12x6, 12x9, 12x10, 12x10 on selector
D5 - Alternating DB Curl (Tempo 3-1-x-1, Rest 60): 8x15kg, 8x20kg, 8x22.5kg, 8x22.5kg

Comments

Missed a couple of sessions this week due to work but no been a bad thing as it's timed well with recovering from man flu. Back in this morning feeling fairly good and trained with my old training partner, Shaf who should hopefully be joining me on a Friday and Sunday now as he's looking to get back into some regular training once again now he's got used to working nights. With him there I decided to go heavier on DB Press but was also being cautious of my Chest niggle so was tentative with the reps and not going full on with the concentric phases. Felt a tiny bit of tightness on the last set but otherwise ok but will vary things up a bit with alternating press etc anyway.

Hadn't trained Arms since Monday so hit these with a complex once again which gave some Tricep DOMS last week.

Good session and great to be training with Shaf again.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Sun Oct 30, 2011 4:00 pm

Sunday 30th October

Music



Movements

A1 - Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 15x50kg, 15x90kg, 15x130kg, 15x170kg, 15x170kg

B1 - Seated DB Hammer Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 8x37.5kg, 7x37.5kg, 7x37.5kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 8x8g, 8x10kg, 9x12kg, 9x12kg, 9x12kg

C1 - Dips (Tempo 3-1-x-1, Rest 0): 12xBW, 12x20kg, 12x40kg, 12x40kg
C2 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x40kg, 12x40kg, 12x40kg
C3 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x60kg, 8x62.5kg

Comments

Bit of a 70's vibe in the gym with the music; the younger guys couldn't deal with it while the older school were really training with it.

Session felt tough going this morning as I seemed to be moving at a fast pace and close to feeling sick at the end.

Changed this up on Triceps a little by using Dips to pre exhaust forcing a lower weight on French Press in an effort to ease the load on my elbow. This seemed to do the job as there was very little pain there and no ache now.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Oct 31, 2011 8:12 pm

Monday 31st October

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 5x90kg, 5x120kg, 5x150kg, 5x170kg

B1 - Pin Bench Press - 2 inches above chest (Tempo 3-3-x-1, Rest 60): 10x70kg, 10x90kg, 10x105kg, 10x110kg, 10x110kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 8xBW, 8x+15kg, 8x+30kg, 8x+35kg, 8x+35kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x28kg, 10x32kg, 10x36kg, 10x36kg, 10x36kg for each side

Comments

Good session in today squeezing a little more weight from RDL but right on the limit.

Pin Press with 110kg was very tough across the last set and required every ounce of strength available to get the last 2 reps up. Great movement though. Chins are progressing up again.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Nov 03, 2011 8:54 pm

Thursday 3rd November

Music



Movements

A1 - Machine Leg Press (Tempo 3-1-x-1, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x300kg, 15x350kg, 15x400kg

B1 - Military Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 8x50kg, 8x60kg, 8x62.5kg, 8x62.5kg, 8x62.5kg
B2 - Seated Cable Row (Tempo 2-1-x-1, Rest 60): 8x185lbs, 8x225lbs, 8x255lbs, 8x255lbs, 8x255lbs

C1 - Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x70kg, 8x90kg, 8x90kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x10kg, 10x14kg, 10x14kg

Comments

Not had much sleep over the past 3 days as little one has been unwell and not sleeping at night so we've managed maybe 2 hours broken sleep per night, max. This has also brought back my man flu which was starting to go away so I was happy to maintain today.

Tried out Pin Press for Shoulders which is a good movement.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Nov 04, 2011 12:50 pm

Friday 4th November

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x22.5kg, 6x27.5kg, 6x32.5kg, 6x32.5kg, 6x35kg, 6x35kg

B1 - DeFranco Alternating DB Bench Press (Tempo 3-1-x-1, Rest 60): 10x25kg, 8x35kg, 4x45kg
B2 - Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 8, 8x10kg

D1 - V-Bar Push Down (Tempo 2-1-x-1, Rest 0): 12x12, 12x16, 12x17, 12x17, 12x17 on selector
D2 - V-Bar Press Press (Tempo 2-1-x-1, Rest 0): 12x5, 12x7, 12x8, 12x9, 12x9 on selector
D3 - Rope Pull Down (Tempo 2-1-x-1, Rest 0): 12x3, 12x4, 12x5, 12x5, 12x5 on selector
D4 - Machine Dips (Tempo 2-1-x-1, Rest 60): 12x6, 12x9, 12x10, 12x10, 12x10 on selector
D5 - Alternating DB Curl (Tempo 3-1-x-1, Rest 60): 8x15kg, 8x20kg, 8x22.5kg, 8x22.5kg, 8x22.5kg

Comments

Finally got some sleep last as little beast just about slept through, waking up around 10.30, but I did wake up several times probably in anticipation of her doing the same later on.

Managed to catch my Chest niggle yet again but aborted the set before doing too much damage which was a shame as the DeFranco variation was feeling good. This also prevented me from doing Pull Ups as the Arm stretch to Chest is where the issue is. Looks like I may have to lay off Chest for a week or so which is no biggie, just a touch frustrating, so I'll simply hit my Shoulders harder instead and I don't see it causing an issue with any more Back movements.

Rest of the session went well, good power on DB Snatch and got a chance to hit Arms a bit harder having cut Chest and Back short.
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'Be effective: do what works...and keep doing it.'

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

Postby Alex on Sun Nov 06, 2011 5:27 pm

Sunday 6th November

Music



Movements

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

B1 - Seated DB Hammer Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 8x37.5kg, 8x37.5kg, 7x37.5kg
B2 - Gironda DB Raise (Tempo 2-1-x-1, Rest 60): 8x8g, 8x10kg, 9x12kg, 9x12kg, 9x12kg

C1 - Rotating Pull Down (Tempo 3-1-x-1, Rest 0): 12x2, 12x4, 12x5, 12x5 on selector
C2 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x40kg, 12x40kg, 12x42.5kg
C3 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x60kg, 8x62.5kg

Comments

Fairly good one this morning for me. Bit pressed for time otherwise I would have got in an extra set for Squat and Arms but happy enough with the numbers.
'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.'

'Bask in the turbulence of my magnificence.'
User avatar
Alex
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Posts: 10604
Joined: Fri Jan 25, 2008 10:05 am

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