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 Nov 07, 2011 8:16 pm

Monday 7th November

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 5x90kg, 5x120kg, 5x150kg, 5x160kg

B1 - Military Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x50kg, 10x60kg, 10x65kg, 10x65kg, 10x65kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 8xBW, 8x+10kg, 8x+20kg, 8x+30kg, 8x+35kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x28kg, 10x32kg, 10x36kg, 10x36kg, 10x36kg for each side

Comments

Changed things a little swapping Shoulders for Chest so went back to Pin Press having done DB Press yesterday which seemed to go well. Was a little cautious on Chins as the I could feel a little tightness in my Chest from the stretch but nothing to cause an issue.

Lower half felt a little tight so kept RDL down at 160kg.
'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 Thu Nov 10, 2011 8:19 pm

Thursday 10th November

Music



Movements

A1 - Machine Leg Press (Tempo 5-2-x-0, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x250kg, 15x250kg

B1 - Military Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 8x50kg, 5x60kg, 5x70kg, 5x75kg, 5x75kg
B2 - Seated Cable Row (Tempo 2-1-x-1, Rest 60): 8x180lbs, 8x225lbs, 8x255lbs, 8x255lbs, 8x255lbs

C1 - Single Arm Rope Pull Down (Tempo 3-1-x-1, Rest 60): 12x40lbs, 12x50lbs, 12x50lbs, 12x50lbs
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x10kg, 10x14kg, 10x14kg, 10x14lbs

Comments

Changed things a little in the session. Slowed tempo on Leg Press with longer negs, 2 sec pause at the bottom with knees right up to my chin and no locking out at the top - all to increase difficulty, form and reduce weight to help joints. Working sets at 250kg didn't feel heavy but combination of longer reps and maximum ROM made my Legs feel on fire after each set.

Pretty happy with everything else. Chest seems to be feeling ok but stayed away from Floor Press anyway, will keep off any Chest work and see how the stretch for Pull Ups feels tomorrow.
'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.'
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Nov 11, 2011 4:45 pm

Friday 11th November

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x22.5kg, 6x27.5kg, 6x32.5kg, 6x35kg, 6x37.5kg, 6x37.5kg

B1 - DeFranco Alternating DB Bench Press (Tempo 3-1-x-1, Rest 60): 10x25kg, 8x30kg, 8x35kg, 8x35kg
B2 - Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 8, 8x10kg, 8x20kg, 8x25kg

D1 - V-Bar Push Down (Tempo 2-1-x-1, Rest 0): 12x12, 12x16, 12x17, 12x18 on selector
D2 - V-Bar Press Press (Tempo 2-1-x-1, Rest 0): 12x6, 12x8, 12x9, 12x10 on selector
D3 - Rope Pull Down (Tempo 2-1-x-1, Rest 0): 12x3, 12x5, 12x5, 12x6 on selector
D4 - Machine Dips (Tempo 2-1-x-1, Rest 60): 12x10, 12x10, 12x10, 12x1 on selector
D5 - Alternating DB Curl (Tempo 3-1-x-1, Rest 60): 8x15kg, 8x20kg, 8x22.5kg, 8x25kg

Comments

Pretty happy with the morning's session. DB Snatch weight increased although that is as high as I'd like to go for the moment for retaining power and form.

Was going to stay off Chest but felt ok so did a few sets keeping the weight low to ease back in and all was well with DeFranco Press. However on the 25kg set of Pull Ups I felt an every so slight tightness at the end so decided to stop both movements there and carry on to Arms. Feels fine now so just a case of easing back in slowly and all should be well again.

Tried to push things up a little with Arms which they responded to.
'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 Sun Nov 13, 2011 3:33 pm

Sunday 13th November

Music



Movements

A1 - Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 15x50kg, 15x100kg, 15x150kg, 15x200kg, 15x200kg

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, 10x12kg, 10x12kg, 10x12kg

C1 - Rotating Pull Down (Tempo 3-1-x-1, Rest 0): 12x3, 12x5, 12x6, 12x6 on selector
C2 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x40kg, 12x45kg, 12x45kg
C3 - EZ Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x60kg, 8x65kg

Comments

Tough session today with a combination of a lot of cardio through the week and over training Shoulders coming into play but ended up improving on most movements.

Decided to go up to 200kg on Machine Squat aiming at 10-12 reps but as I hit 12 I figured why not go for 15. The next set had to hit 15 again and managed - just. Funny how much is in the head.

Shoulder Press remained as is which wasn't too surprising given the volume last week although managed 1 rep extra on DB Raise.

Also pushed up Arms a little to try and carry on the momentum from Friday's session.
'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 Mon Nov 14, 2011 8:19 pm

Monday 14th November

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 8x90kg, 8x120kg, 8x140kg, 8x140kg

B1 - Incline Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x60kg, 10x80kg, 10x90kg, 10x90kg, 10x90kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 8xBW, 8x+10kg, 8x+20kg, 8x+30kg, 8x+35kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 10x28kg, 10x32kg, 10x36kg, 10x36kg, 10x36kg for each side

Comments

Got a reasonable session in and managed to train Chest, albeit on Incline. Chins felt good but was still being a little careful on the weight used. Increased reps and reduced weight on RDL's and felt as though I got more from the movement.
'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.'
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Nov 17, 2011 8:29 pm

Thursday 17th November

Music



Movements

A1 - Machine Leg Press (Tempo 5-2-x-0, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x275kg, 15x275kg

B1 - Military Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 8x55kg, 5x65kg, 5x75kg, 5x75kg, 5x75kg
B2 - Seated Cable Row (Tempo 2-1-x-1, Rest 60): 8x180lbs, 8x225lbs, 8x255lbs, 8x255lbs, 8x255lbs

C1 - Decline GCBP (Tempo 4-1-x-1, Rest 60): 8x60kg, 8x80kg, 8x90kg, 8x90kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x10kg, 10x14kg, 10x16kg, 10x16kg

Comments

Not a bad session given 3 hours of cardio last night. Good gain on Leg Press with the same slow tempo. Tried out Decline CGBP to help ease load off Chest, which has been fine, and kept reps slow and maintaining tension on Triceps throughout.
'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.'
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Nov 18, 2011 6:13 pm

Friday 18th November

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x22.5kg, 6x27.5kg, 6x32.5kg, 6x37.5kg, 6x37.5kg, 6x37.5kg

B1 - DeFranco Alternating DB Bench Press (Tempo 3-1-x-1, Rest 60): 10x25kg, 8x30kg, 8x35kg, 8x40kg, 8x45kg
B2 - Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 20, 8x10kg, 8x20kg, 8x20kg, 12x20kg
B3 - Cable Side Bend )Tempo 3-1-x-1, Rest 60): 12x4, 12x8, 12x10, 12x10, 12x10 on selector

C1 - CG Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x60kg, 8x80kg, 9x80kg, 8x85kg, 8x85kg
C2 - Alternating DB Curl (Tempo 3-1-x-1, Rest 60): 8x15kg, 8x20kg, 8x22.5kg, 8x25kg, 8x25kg

Comments

Got a good one in this afternoon and great to train pretty much injury/niggle free for the first time in a while. Was careful on Chest still slowly building up weight on Press but happy finishing on 45kg for the variation. Kept weight on Pull Up down a little bit as this caused the tightness last time out so started with high rep set to see how things were feeling and then kept at 20kg going for a few more reps at the end.

Used Floor Press for a change instead of the usual Giant Set which felt a little tough going after Declie yesterday and Press just before hand.
'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 Sun Nov 20, 2011 4:39 pm

Sunday 20th November

Music



Movements

A1 - Machine Squat (Tempo 3-1-x-1, Rest 90): 15xempty, 15x50kg, 15x100kg, 15x150kg, 15x200kg, 15x210kg

B1 - Seated DB Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 7x40kg, 7x40kg, 8x37.5kg
B2 - DB Side Raise (Tempo 2-1-x-1, Rest 60): 10x12.5g, 10x15kg, 10x17.5kg, 10x17.5kg, 10x17.5kg

C1 - Rope Pull Down (Tempo 3-1-x-1, Rest 0): 12x3, 12x4, 12x4, 12x4 on selector
C2 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x40kg, 12x45kg, 12x45kg
C3 - Seated Barbell Curl - Wide Grip (Tempo 3-1-x-1, Rest 60): 8x40kg, 10x40kg, 10x40kg, 10x40kg

Comments

Busy morning and ended up training pretty much on empty so made the session tough. Changed out a couple of things but nothing major. Trained out a Seated BB Curl but ROM ended up being a little too short for my liking so will probably not bother again.
'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 Mon Nov 21, 2011 8:56 pm

Monday 21st November

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 8x90kg, 8x120kg, 8x140kg, 8x140kg, 8x140kg

B1 - Flat Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x60kg, 10x80kg, 10x100kg, 10x105kg, 10x105kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 12xBW, 12x+10kg, 12x+20kg, 12x+30kg, 12x+30kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 12x28kg, 12x32kg, 12x32kg, 12x32kg, 12x32kg for each side

Comments

Things starting to work back up again which is good.

Extra set on RDL and increased reps up to 12 for Chins and Side Bend as these areas respond well within this range for me. Chest has recovered well enough to go back to Flat Pin Press so hopefully can slowly build up again.
'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.'
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby simon m on Tue Nov 22, 2011 8:10 pm

Good work on the pin press. I wish we had a power rack to do those in.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Nov 24, 2011 8:35 pm

Thursday 24th November

Music



Movements

A1 - Machine Leg Press (Tempo 5-2-x-0, Rest 90): 15x150kg, 15x200kg, 15x250kg, 15x270kg, 15x290kg

B1 - Military Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 8x50kg, 8x60kg, 8x65kg, 8x67.5kg, 10x67.5kg
B2 - Seated Cable Row (Tempo 2-1-x-1, Rest 60): 12x150lbs, 12x180lbs, 12x210lbs, 12x210lbs, 12x210lbs

C1 - Decline GCBP (Tempo 4-1-x-1, Rest 60): 8x70kg, 8x90kg, 8x90kg, 8x95kg
C2 - Temper Hammer Preacher Curl (Tempo 2-1-x-1, Rest 60): 10x12kg, 10x16kg, 10x16kg, 10x16kg

Comments

Happy with my session today sneaking some weight up again.

Was finding I was sitting back a little at times on the working sets so either increased weight or reps on the final sets with a couple of the movements.
'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.'
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Nov 25, 2011 1:10 pm

simon m wrote:Good work on the pin press. I wish we had a power rack to do those in.


Thought you did next to the Bench Press Racks.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Fri Nov 25, 2011 1:20 pm

Friday 25th November

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x22.5kg, 6x27.5kg, 6x32.5kg, 6x37.5kg, 6x37.5kg, 6x40kg

B1 - DeFranco Alternating DB Bench Press (Tempo 3-1-x-1, Rest 60): 10x25kg, 8x35kg, 8x40kg, 8x45kg, 8x47.5kg
B2 - Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 12, 12x10kg, 12x20kg, 12x20kg, 12x20kg
B3 - Cable Side Bend )Tempo 3-1-x-1, Rest 60): 12x5, 12x8, 12x10, 12x11, 12x11 on selector

C1 - CG Floor Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x60kg, 8x80kg, 8x85kg, 7x90kg
C2 - Incline DB Curl (Tempo 3-1-x-1, Rest 60): 8x12.5kg, 8x15kg, 8x17.5kg, 8x20kg

Comments

Positive session out this morning with things starting to come together.

DB Snatch is working really well for me now and getting in a good set with 40kg is a good marker.

DeFranco Press is another movement where I'm pleased with the progression already and it would be good to work up to a few sets with 50kg for reps before perhaps moving back to a standard press.
'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 Sun Nov 27, 2011 7:05 pm

Sunday 27th November

Music



Movements

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

B1 - Seated DB Shoulder Press (Tempo 3-1-x-1, Rest 60): 12x22.5kg, 8x32.5kg, 9x37.5kg, 9x37.5kg, 8x37.5kg
B2 - DB Side Raise (Tempo 2-1-x-1, Rest 60): 10x12.5g, 10x15kg, 10x17.5kg, 10x20kg, 10x20kg

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, 12x45kg, 12x47.5kg
C3 - Standing Barbell Curl - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x45kg, 8x55kg, 8x60kg, 8x60kg

Comments

Wanted to go ATG with the Machine Squats as using over 200kg is plenty of weight at standard depth. Look to work up towards the 200kg mark ATG.
'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.'
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Nov 28, 2011 8:47 pm

Monday 28th November

Music



Movements

A1 - Romanian Deadlift (Tempo 3-1-x-1, Rest 90): 8x90kg, 8x120kg, 8x140kg, 8x145kg, 8x145kg

B1 - Flat Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x65kg, 10x85kg, 10x105kg, 10x105kg, 10x105kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 12x+10kg, 12x+20kg, 12x+30kg, 12x+30kg, 12x+30kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 12x28kg, 12x32kg, 12x32kg, 12x32kg, 12x32kg for each side

Comments

Pushed things up a little on RDL, hard going as had some slight DOMs from yesterday's session. Changed around weight increments on Press and Chins to fit in an extra working set and will look for weight increases next session.
'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 Tue Dec 06, 2011 7:39 pm

Monday 6th December

Music



Movements

A1 - Single Leg Romanian Deadlift (Tempo 3-1-x-1, Rest 60): 8x20kg, 8x40kg, 8x50kg, 8x50kg each leg

B1 - Flat Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x65kg, 10x85kg, 10x105kg, 10x110kg, 10x110kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 8x+10kg, 8x+20kg, 8x+30kg, 8x+35kg, 8x+35kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 12x28kg, 12x32kg, 12x32kg, 12x32kg, 12x32kg for each side

Comments

Had a few days abroad with the family which was a decent break but can't say I feel at all rested with all the travel and chaos that revolves around taking a little person with you. Good fun though but need to catch up on sleep.

Not a bad session in on the whole. Changed RDL to Single Leg as I get way better feel this way despite the reduced weight but there are other advantages to this sort of movement as well. I've also been doing some Box Squats of late, not documented, so the heavier weight is still being used.
'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 Thu Dec 08, 2011 9:05 pm

Thursday 8th November

Music



Movements

A1 - Machine Leg Press - Sledge (Tempo 5-2-x-0, Rest 90): 15x180lbs, 15x270lbs, 15x360lbs, 15x406lbs, 15x406lbs, 15x406lbs

B1 - Military Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 8x50kg, 8x60kg, 8x65kg, 8x70kg, 10x70kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 8x60kg, 8x80kg, 8x90kg, 8x95kg, 8x95kg

C1 - Decline GCBP (Tempo 3-1-x-1, Rest 60): 8x70kg, 8x90kg, 8x95kg, 8x100kg
C2 - Incline DB Squeeze Curl (Tempo 4-1-x-1, Rest 60): 10x12kg, 10x16kg, 10x16kg, 10x16kg

Comments

Slightly different movements for the session. Some forced and some through choice. Leg Press and Racks were all in use so had to resort to a Sledge style Press with the seat adjusted right to the bottom to get max ROM where my knees were almost up by my ears. Different feel to the movement despite having high feet due to the angle of the foot plate meaning I felt more on the top and upper part of my Quads which wasn't a bad thing for me.

Pin Press felt good and managed to force up to 70kg which was on the limit and ten swapped out Cable Row for Pendlay as this is more explosive and a good variation to supplement along side Pull Ups and Chins,

Decline CGBP also felt good and like the last session could have crept the weight up a little more or sooner. Tried a different Curl variation which is more like an Incline Concentration Curl as you're really looking to use the Bicep to squeeze the weight up rather than begin the movement from the wrist. Excellent feel but one that may be hard to add on weight without losing the feel.
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'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 Dec 09, 2011 1:11 pm

Friday 9th December

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x20kg, 6x27.5kg, 6x32.5kg, 6x37.5kg, 6x40kg, 6x40kg

B1 - DeFranco Alternating DB Bench Press (Tempo 3-1-x-1, Rest 60): 10x30kg, 8x40kg, 8x45kg, 8x45kg, 8x45kg
B2 - Pull Up - Wide Grip (Tempo 3-1-x-2, Rest 60): 10, 10x10kg, 10x20kg, 10x20kg, 10x20kg
B3 - Cable Side Bend )Tempo 3-1-x-1, Rest 60): 12x7, 12x11, 12x12, 12x12, 12x12 on selector

C1 - DB French Press (Tempo 3-1-x-1, Rest 0): 10x30kg, 10x40kg, 10x45kg, 10x45kg
C2 - DB Kickback (Tempo 3-1-x-1, Rest 60): 12x10kg, 12x10kg, 12x10kg, 12x10kg
C3 - DB Hammer Curl (Tempo 3-1-x-1, Rest 60): 8x15kg, 8x20kg, 8x22.5kg, 8x22.5kg

Comments

Happy with the session given the 2 week break, as with yesterday's session. Arms were feeling a little sore from yesterday too so were fatigued pretty quickly and very full.
'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 Sun Dec 11, 2011 8:45 pm

Sunday 11th December

Music



Movements

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

B1 - Seated DB Shoulder Press - Upright & Paused (Tempo 3-2-x-1, Rest 60): 10x20kg, 8x30kg, 8x32.5kg, 8x32.5kg
B2 - DB Side Raise (Tempo 2-1-x-1, Rest 60): 10x12.5g, 10x15kg, 10x17.5kg, 10x17.5kg

C1 - Dips (Tempo 3-1-x-1, Rest 0): 12x20kg, 12x40kg, 12x40kg, 12x40kg
C2 - French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x35kg, 12x45kg, 12x47.5kg, 12x47.5kg
C3 - Preacher Curl - EZ Bar (Tempo 3-1-x-1, Rest 60): 8x30kg, 8x40kg, 8x40kg, 8x40kg

Comments

Late night out gave me 3 hours sleep so a little tired for the session. Have decided to tackle Legs slightly differently now as my knee has given me fresh confidence plus there is a few different bits of kit I want to try out so I reduced reps and more weight on Squat Machine. Form is really good on this piece of kit and can feel Glutes working through the whole movement even squeezing at the top.

Altered Press a little to be completely upright and paused on the Shoulders for each rep increasing difficulty but burned me out very quickly. Was ok but may move to a DeFranco style of movement next time and see how this works out.

Arms felt good overall and fancied Preacher Curls with the EZ for something different. Not bad feel but might play with Curls leaning back against a wall for added difficulty.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Dec 12, 2011 9:37 pm

Monday 12th December

Music



Movements

A1 - Glute Bridge (Tempo 2-1-x-2, Rest 60): 8x80kg, 8x120kg, 8x140kg, 8x160kg, 8x160kg

B1 - Flat Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 10x70kg, 10x90kg, 10x110kg, 10x112.5kg, 10x112.5kg
B2 - Medum Grip Chin (Tempo 3-1-x-2, Rest 60): 8x+10kg, 8x+20kg, 8x+30kg, 8x+35kg, 8x+35kg
B3 - DB Side Bend (Tempo 3-1-x-1, Rest 60): 12x28kg, 12x32kg, 12x32kg, 12x32kg, 12x32kg for each side

Comments

Put Glute Bridge into the mix and felt good with the working weight. Could have looked to have gone higher but a lack of padding for the bar meant things were getting a little painful when pushing up so will look to resolve this next time.
'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 Karlos on Mon Dec 12, 2011 9:42 pm

Glute bridges! good man! probably my favourite exercise...bar powercleans and squats. :D
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Mon Dec 12, 2011 9:49 pm

Karlos wrote:Glute bridges! good man! probably my favourite exercise...bar powercleans and squats. :D


I kept forgetting to put these back in and got caught up with RDL's for a while. You use a Barbell Pad when you do yours? I'm also in single arm DB snatch at the moment.
'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 Karlos on Mon Dec 12, 2011 10:58 pm

Yeah got myself a decent pussy pad, couldn't take 260+kg on my hips without it! Haven't bothered with single arm power stuff, still working my ass off trying to get my snatches decent lol.
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Re: The Chronicles Of Temper: Old School, New Tricks

Postby Alex on Thu Dec 15, 2011 8:35 pm

Thursday 15th November

Music



Movements

A1 - Box Squat (Tempo 3-2-x-1, Rest 90): 15x60kg, 5x80kg, 5x100kg, 5x120kg, 5x140kg

B1 - Military Pin Press - Wide Grip (Tempo 3-2-x-1, Rest 60): 8x50kg, 8x60kg, 8x70kg, 8x70kg, 10x70kg
B2 - Pendlay Row - Wide Grip (Tempo 2-1-x-1, Rest 60): 8x65kg, 8x85kg, 8x95kg, 8x95kg, 8x95kg

C1 - Decline GCBP (Tempo 3-1-x-1, Rest 60): 8x70kg, 8x90kg, 8x100kg, 8x100kg
C2 - Incline DB Squeeze Curl (Tempo 4-1-x-1, Rest 60): 10x12kg, 10x16kg, 10x16kg, 10x16kg

Comments

Wouldn't normally do Box Squat in this session as I'd like more time on the movement but just worked up to the one set and done. Box height was fairly low and I was more careful on form. Once we hit new year I'll be able to implement things with Legs properly but in the meantime it gives me some room to play with ideas.

No weight increases on other movement but jumped weights a bit sooner so got the extra working set in.
'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 Dec 16, 2011 5:56 pm

Friday 16th December

Music



Movements

A1 - Alternating Single Arm DB Snatch (Tempo 0-1-x-1, Rest 75): 6x20kg, 6x27.5kg, 6x32.5kg, 6x37.5kg, 6x40kg, 6x42.5kg

B1 - DeFranco Alternating DB Bench Press (Tempo 3-1-x-1, Rest 60): 10x30kg, 8x40kg, 8x45kg, 8x47.5kg, 6x50kg
B2 - 2 Stage Pull Up - Wide Grip (Tempo 3-2-x-1-x-1, Rest 60): 10, 10, 10, 10, 10
B3 - Cable Side Bend (Tempo 3-1-x-1, Rest 60): 12x7, 12x11, 12x12, 12x12, 12x12 on selector

C1 - DB French Press (Tempo 3-1-x-1, Rest 0): 10x30kg, 10x40kg, 10x45kg, 10x50kg
C2 - Preacher Cable Curl - Single Arm (Tempo 3-1-x-1, Rest 60): 10x3, 10x5, 10x6, 10x6 on selector

Comments

Session went well this afternoon overall, pushing some weight up on a few movements. DB Snatch was right on the limit with 42.5kg but good to try it out.

Worked up to 50kg on DeFranco Press but by this point I was fatigued and stability was more the failing issue rather than outright strength. The 2 Stage Pull Up worked out well retracting on the 2nd pull to the sternum and overall a much harder movement that a standard Pull Up.
'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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