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Thread: Tjoes Training Journal

  1. #6342
    Forum Leader: Training Journals tjoe's Avatar
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    Default Update:

    So I am pretty sure I trained on Tuesday although I forget what we did.

    I missed Thursday cause some stuff happened at work on Wednesday which made Thursday a LONG day to catch up.
    The Friday was spent in 2 different ERs with Sarah. Good times. I won't get specific but:
    Friday 5am - off to the ER
    Friday 10:30am - sent home
    Friday 4:30pm back to the ER
    Friday 6:30pm transfer to bigger hospital by ambulance
    Friday 11:45 - surgery
    Saturday 2:15am - sent me home
    Saturday 9:00am back to hospital to get Sarah
    Saturday at noon we were home.
    Long weekend of recovery for Sarah and obviously a tweaky schedule for me.
    I'll do my best to get back on track this week but she will be out for at least a few days maybe a week. So I will do what I can.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6343
    Forum Leader: Training Journals tjoe's Avatar
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    Default Tuesday

    Once again work got screwy and I had to push training off until today.

    Bench
    bar x 15
    135 x 5
    185 x 4
    225 x 3
    added wraps
    275 x 2
    added belt
    315 x 1
    355 x 2 which was the goal and puts me around 378.4 by the magic numbers.

    close grip off a 2 board
    205 x 15, 15, 15

    rope pressdowns
    45 x 100 reps
    did 60 or 70 non stop then just very brief pauses and 10 reps at a whack until I hit 100. Never let go of rope.

    4" neutral grip pulldowns
    145 x 4 sets of 15 reps

    Well, this routine certainly worked very well.
    If you recall I was pretty stuck for a couple months with no progress at all. A solid 370 paused single last week followed by 355 x a paused double this week is very good.
    Apparently I will hold off on the "diet" a bit longer. I knew it wouldn't last anyway. I had to try though. Just have to make better choices. My stomach feels awful lately.

    Next routine is going to be Mark Bells "Stronger In 30 Days". He's sent out the pdf a few times.
    I will of course tweak it to my needs.
    The benching alone would take about an hour. Therefore there is no way we would do the 3 super sets after that. So, we're going to split that into 2 days.
    Day 1 - Bench work per program
    Day 2 - Accessory work (super sets) per program
    - Hopefully we can get a day 3 in the mix which would be getting back into some squats and deads... VERY easily by the way. Still worried about my hernia.
    - A day 4 is almost unthinkable at the moment but if there were... maybe some easy shoulder and arm work.
    Priority will be Days 1&2 obviously.
    Side note, it calls for bent over barbell rows in there, not gonna happen. I will the supported cable row.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6344

    Default

    Good job DUDE!

  4. #6345
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday

    Crazy week so we at least got to squeeze in some training this morning before work:

    Pullover and press
    30 x 20
    50 x 20
    70 x 20
    90 x 20

    seated db curl superset with seated db press
    20s x 20s
    25s x 15s
    30s x 10s
    35s x 10s

    db shrugs superset with seated cable face pulls (rope handle)
    80s/55 x 20s on each for 3 sets

    felt pretty good to get some blood moving around. Hopefully the next week or so calms down at work and we can get some more days in...
    Quote Originally Posted by getsupplementreview2 View Post
    Good job DUDE!
    Thanks
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6346
    Forum Leader: Training Journals tjoe's Avatar
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    Default Update:

    I did train twice this past week.
    Doing Mark Bells "Stronger in 30 Days" routine.
    I did however split the workout into 2 days:
    1- Bench work
    2- Accessory super sets
    There is NO WAY we would get it all done in 1 day in about an hour. The way we split it up is about an hour each time.

    Day 1 - Bench 280 x 4 sets of 6 reps, added the slingshot with 295 x 4 sets of 3 reps

    Day 2 - inc db press (70s)/cable row(160) 4 sets of 10 reps, db triceps ext (25s)/wide pulldowns(130) 4 sets of 10 reps, slanger push ups/rope face pulls(25) 4 sets of 25 reps

    I'm kind of guessing on some of the weights in day 2 but I think it's right... lol, thats what happens when I don't log it the day of.
    Once again, another crazy week at work so thats what happens.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6347
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday

    seated db curls super set with seated db front raise
    15s, 20s, 25s and 30s last couple sets were 10 reps

    pullover and press
    40, 70, 90, 110 last couple sets were 10 reps

    db fly lying sideways across a bench, think db pullover
    20s, 25s, 30s maybe 35s but not sure. all for 20s

    1 arm db shrug w/80 directly into cable rear felt thing with 25
    2 or 3 sets of 20 reps on both

    Good way to start a Saturday before work.
    Also nice knowing I won't be training on Monday so we can rest until our next bench session on Tuesday.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6348
    Forum Leader: Training Journals tjoe's Avatar
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    Default Last week:

    I've been pretty bad with logging lately.
    I have ben training however.

    I did get my bench work in on Monday which was 5 x 5 at 280 raw with every rep paused.
    then it was 295 for 4 sets of triples, again, all paused reps

    Then at some point during the week I hit my old home gym here in town and hammered out some 1 arm shrugs, smith shrugs behind the back, rev pec dec, 1 arm cable rear felt thingy and finally some face pulls.

    Saturday I trained at work banging out sets of 20s on wide grip pulldowns followed by 2 sets of 20 with underhand grip pulldowns. Then moved into db hammer curls working up in weight with sets of 10 reps. Each set of hammer curls was followed by 10 reps with the straight bar (45 pounds) just to get a bit more blood in there.

    Sunday (today), the whole family hit the gym in town and I did 10 minutes on the treadmill, 4 sets of 15 on the 45 degree hyper and finally 4 sets of 15 on stiff leg deadlifts with 20 pound dbs.

    Not a bad week when I look back at it.

    I'd like to try to get more "work" in during the week. Even if its a few minutes on a treadmill or just some fluffy pump stuff. Just want to increase activity while keeping the focus on the bench.

    Tomorrow I continue Mark Bells routine. Week number 3...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6349
    Forum Leader: Training Journals tjoe's Avatar
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    Default Monday

    Bench press
    bar x 25
    135 x 4
    185 x 4
    230 x 4
    280 x 6 sets of 4 reps all paused
    added the slanger:
    315 x 4 sets of 3 reps all paused

    good day.

    Tuesday was 2 hours of overtime so no training.
    Hopefully we can hit the super sets on Wednesday...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6350
    Forum Leader: Training Journals tjoe's Avatar
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    Default Wednesday

    SS, inc db press and standing cable row (4" neutral row)
    10s warm up
    10s a bit heavier
    4 sets of 10s on each 80s on the press and 2 from the bottom on the row

    SS, db extensions and wide pull downs
    4 sets of 10 reps with 30s on ext and 160 on wide grips

    SS, close grip push ups leaning on the db rack and rope face pulls
    4 sets of 25 reps with me on push ups and 25 on face pulls

    Good day. I don't like super sets as my PLing/Strongman background comes out and I hate to sweat when I train. Rather do 3 reps and add some weight. LOL I'm such a fat kid.

    This routine is OK but honestly I can't wait until it's done and I can try out some of Josh Bryants ideas. I'd really like to hire him but right now I just can't spend the extra coin. I'll try to make a run of it using the stuff I got from his books and articles. Hopefully I can break back into that 400+ area...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6351
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday, Monday

    Saturday
    I know we trained but honestly I forget exactly what we did. I know it was some arm stuff and it felt pretty good.

    Weekend
    Work party at Mohegan Sun Casino. Fun time. Too short. Had 1 beer. Didn't sleep great.

    Monday
    Bench
    bar x 20
    135 x 5
    185 x 4
    225 x 3
    275 x 2
    315 x 2, 2, 2
    added slanger:
    335 x 1, 1, 1 with tremendous pauses. This seems too easy. Just saying.

    Next workout is just 1 super set as we are not supposed to do the other 2 as to be fresh for the big single next week.
    I am still excited to be done with this routine. Perhaps my single next week will change my mind... but right now I don't feel it was one of the better better ones, at least for me.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6352
    Forum Leader: Training Journals tjoe's Avatar
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    Default Tuesday

    The program tells you to eliminate the second 2 super sets so you are recovered for a big push next week so:

    inc db press ss/w cable row
    20s/100 x 15s
    60s/160 x 10s
    100s/205 x 4 sets of 10 reps

    and that was it.

    My training partner is freaking out about not training until next week so I told him I "may" do some very easy arm stuff on Thursday... we'll see.

    I'm looking forward to trying 375 (hopefully more) next week. Also looking forward to trying some new things and training more than we do now... See what happens.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6353
    Forum Leader: Training Journals tjoe's Avatar
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    Default Friday

    db shrugs
    up to 100s

    seated bent db rear delts
    15s for 4 sets

    face pulls with a rope
    kept moving up doing sets of 10s

    barbell curls
    4 or 5 sets

    db hammer curls using the Fatgripz
    multiple sets up to 40s

    was a good day.

    Next training session is going to max out the bench and see where we are at after the Mark Bell routine.
    Goal is 375+ and I'm not sure how I feel about it. LOL
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6354
    Forum Leader: Training Journals tjoe's Avatar
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    Default Tuesday

    So no training yesterday as we had an apt out in Boston all afternoon.

    Hit our bench test today:

    bar x 10
    110 x 10
    165 x 10
    220 x 5
    added wrist wraps
    260 x 3
    added belt
    315 x 1
    350 x 1
    375 x 1 which was the goal
    380 x 1 which was better than the 375
    Video is on IG and FB.

    That was it.
    I was pleased with the result even though I was not thrilled with the routine. I will also take some blame as it is hard to train on a set schedule with work being crazy all the time.
    I am excited to start trying out some of Josh Bryants ideas. I am not excited because I don't actually have a "routine" to follow right now and I do feel I progress better when I do.
    We'll see how it goes form here.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6355
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    Default

    Quote Originally Posted by tjoe View Post
    375 x 1 which was the goal- 380 x 1 which was better than the 375
    Congrats.

  15. #6356
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    Time has been pretty precious lately and that has certainly limited my time here.
    I've been training when possible though and still getting maybe 3-4 sessions in per week.

    Thanks DB!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6357
    Forum Leader: Training Journals tjoe's Avatar
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    Default Update

    I don't think I've missed a month of logging since I started my journals in 2006!

    Last week I took off completely. Haven't done that for a long time either.
    Prior 3 weeks before that i was training like normal. Nothing too crazy but getting in 3-4 sessions per week. Last bench session was 315 x 6 or 7. I can't recall but I do know the magic chart put my 1rm at 377 so it's holding right around where it should be I guess.
    My back has not felt great lately nor has my left elbow.
    I'm done being lazy now and hopefully the little break did me good. We'll see.
    I told my training partner that I want to start squatting again next week. Saturday mornings. I know I will never come close to my old numbers but I feel that if I stay safe and watch my back/hernia, its such a good exercise that even with lighter weights the pros should out weigh the cons. I am thinking I will even do some farmers walks in-between sets to increase the output a bit. Nothing too much but just enough to up the daily volume a bit. I'll start VERY slow. Hopefully all goes well.

    So with all that said, I am going to try and get back to logging my sessions again.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6358
    Forum Leader: Training Journals tjoe's Avatar
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    Default Chest

    Flat bench
    bar x 20
    135 x 10
    185 x 10
    225 x 15, 15

    Inc db press
    70s x 15, 15

    Cable fly, about shoulder height, straight out front
    55 x 12 rough
    40 x 12, 12 much better

    Good day. I know it's not much but after a week off I was lit. I was also being kind of careful of my right shoulder which has been funky for a few days now.
    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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