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Thread: Tjoes Training Journal

  1. #6274
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 3, day 1

    First of all...
    We hung the TV in the gym at work just in time to train today... Why is that important? Because its a smart TV, with Netflix, which means we played Pumping Iron while training, like we used to do 5-6 years ago! It was freaking awesome! My training partner was PSYCHED!

    Anyway:

    Bench
    bar x 20
    135 x 8
    185 x 8
    235 x 8
    285 x 8, 8
    *I've been doing these touch n go style lately although I use a HUGE pause on the last rep of my working sets.

    Parallel bar dips
    me x 5 sets of 10 reps
    *since we just went heavy on these Friday we stayed lighter. crossed feet, little lean forward, big stretch at the bottom.

    db front raises, both same time, thumbs up, bringing them together at the top
    20s x 4 sets of 12 reps
    shoulders were on fire!

    Standing alt db curls
    40s x 4 sets of 12 reps

    Today was fantastic.
    The energy training lately is real good. D (Damien, my training partner), is all fired up and has never felt better. The attitude rubs off and there is just a good vibe to our training sessions lately.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6275
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by tjoe View Post
    First of all...
    We hung the TV in the gym at work just in time to train today... Why is that important? Because its a smart TV, with Netflix, which means we played Pumping Iron while training, like we used to do 5-6 years ago! It was freaking awesome! My training partner was PSYCHED!

    Anyway:

    Bench
    bar x 20
    135 x 8
    185 x 8
    235 x 8
    285 x 8, 8
    *I've been doing these touch n go style lately although I use a HUGE pause on the last rep of my working sets.

    Parallel bar dips
    me x 5 sets of 10 reps
    *since we just went heavy on these Friday we stayed lighter. crossed feet, little lean forward, big stretch at the bottom.

    db front raises, both same time, thumbs up, bringing them together at the top
    20s x 4 sets of 12 reps
    shoulders were on fire!

    Standing alt db curls
    40s x 4 sets of 12 reps

    Today was fantastic.
    The energy training lately is real good. D (Damien, my training partner), is all fired up and has never felt better. The attitude rubs off and there is just a good vibe to our training sessions lately.
    On the front raises do you feel bringing them together better ? Thumbs up is easier on my shoulder

  3. #6276
    Forum Leader: Training Journals tjoe's Avatar
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    I feel its going to isolate he front even more so. Bringing them in just adds that bit of "upper chest tie in" to it. My front debts were screaming.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6277
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by tjoe View Post
    I feel its going to isolate he front even more so. Bringing them in just adds that bit of "upper chest tie in" to it. My front debts were screaming.
    I need all the upper chest I can get

  5. #6278
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 3, day 2

    Damn, forgot to log it...
    From memory:

    Neutral grip chins
    me x 5
    added weight and kept doing 5s. +10, +20, +30... think we stopped there and did 2 sets

    wide bar, behind the head pulldowns
    kept adding weight and doing 12 STRICT
    went up a bit more, little quicker reps and got 10ish
    again and got 6 I think.

    SS seated rows and farmers walks
    I went down to the stack on rows* and used 100s for 120ft of farmers walks
    *stack is light because we have to use the cable crossover section with more pulleys which equals less actual weight. I did 15s there.
    at least 3 or 4 sets of the farmers.

    Felt great but had to SS those last 2 due to time.

    Today was off and we are ready to train tomorrow.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6279
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 3, day 3

    Floor press
    bar x 20
    chains added:
    135 x 4
    185 x 4
    225 x 4
    275 x 4, 4, 4

    Seated barbell press
    bar x 15
    95 x 15
    115 x 15, 15
    125 x 10 or 12 I think

    db side laterals
    20s x 20, 20, 20

    flat fly SS/W v bar pressdowns
    30s/115 x 3 sets of 15/20

    Great session.
    Once again D was all fired up.
    Excited to train tomorrow.
    Going well.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6280
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 3, day 4

    rear delt giant set:
    rear delt swings (40s), strict bent raises (10s), cable thingy (40)
    20s/15s/12s for 4 sets I believe

    Super set:
    barbell curl/plate carries (200ft. with a 45)
    curls went up every set: 45, 55, 65, 75, 85 Carries stayed the same

    Inc db curls
    20s x 15
    30s x 10 or 12
    30s x 8

    A great wrap up to a solid week.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6281
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 4, day 1

    Bench press
    bar x 30
    135 x 6
    185 x 6
    225 x 6
    275 x 6
    305 x 6, 6

    Parallel dips
    me x 8
    +25 x 8
    +50 x 8
    +75 x 7 and almost 8 LOL

    db front raises on an incline bench, pretty steep but still an incline
    20s x 12, 12, 12

    ez bar curl, wide grip
    90 x 12, 12, 12

    Pretty good day. The bench reps were touch n go again accept for the last reps with 305 which had BIG pauses. Still want to make sure I got enough power off the bottom.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6282
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 4, day 2

    Close neutral grip pulldowns
    80 x 15
    100 x 12
    120 x 10
    140 x 10
    160 x 10
    180 x 10
    200 x a good 6 then 4 more partials

    1 arm db rows, had to be careful on these.
    60s x 8
    80s x 8
    100s x 8, 8

    Farmers walk in our new hex bar
    135 x 80 ft.
    185 x 80 ft.
    235 x 80 ft.
    285 x 80 ft.

    and it was a good day.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6283
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 4, day 3

    Reverse grip bench, been a long time for this one!
    bar x 15
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 3

    Seated db press, 90 degrees
    40s x 12
    60s x 10 or 12
    80s x 5
    90s x 5

    Inc db fly
    30s x 15 into pushups with hands close on the db rack for the pump x 15
    35s x 12 then the same again
    40s x 8 and then the pushups again

    db side laterals, strict to the side, not in front of the body
    20s x 3 sets of 15 reps, nice and tight

    GREAT day. I was not expecting the 315 x 3 and I did not plan on the 90s overhead. Nice.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6284
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 4, day 4

    seated bent rear delt raises, db
    10s x 20, 20
    15s x 15
    20s x 10
    25s x 10
    30s x 10, 10, 10

    Face pulls, crossover station, rope
    light - 15
    med - 15
    so-so - 15, 15, 15

    barbell shrugs
    beyond the rings, 135 x 20
    pinky on the ring, 225 x 15
    arms straight down, 315 x 15, 15, 15

    alt db curls
    30s x 8
    50s x 8
    70s x 5, 5, 5 dropped to 35s x 12 both hands same time

    Great finish to the week.
    Now if I could just get my diet in check...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

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