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Thread: Tjoes Training Journal

  1. #6393
    Forum Leader: Training Journals tjoe's Avatar
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    Default Update:

    Hit triceps twice this week and biceps twice as well. Fun week training.
    The diet is going great. I like it more this week than I did last week.
    Kicked my partners ass all week while training. I don't feel that is a coincidence.
    Weight is currently around 198.0
    We'll see how the weekend goes but last weekend was perfect. No cheat meals or anything of the sort. Sticking to the Vertical Diet very well.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6394
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    So yesterday (Saturday) we had our morning leg day.
    Started with sled pulls forwards and backwards, worked up to 3 sets with 4 plates. Not bad, maybe try 5 next week.
    Then we went on to farmers carries with our trap bar. Not too heavy, up to 3 quarters a side for 3 sets but we were going 120+ feet per trip.
    Finished with squats. bar, 95, 135, 185 and 225 all for a set of 10 reps each.
    Felt good and didn't want to pass out or throw up which was nice. LOL
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6395
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    Been pretty awful about posting my stuff lately. The long work days make it kinda tricky. I guess I don't feel I am doing anything exciting either so maybe it doesn't seem worth while to post.
    Anyway, I have been training bis and tris like I mentioned. We hit some drags (forwards and backwards) followed by some squats this Saturday.

    Diet is going well. Hit a low so far of 196.0
    Wish I had time to get cardio in but it's just not there.
    Rebounded up a touch to 197.4 this morning after a big steak and larger potato yesterday at the Texas Roadhouse. No biggie.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6396
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    ugh, all over the place.
    diet is off. Last time I checked, 205 or so. No idea today, maybe I'll look tomorrow.

    training, feels a bit better lately.
    squatted 405 for single yesterday and then did a few sets of carries around 375 or so, heaviest we have gone yet.
    also did 225 on the bench earlier this week for 5 sets of 10 reps which was surprisingly easy. I know it's not terribly heavy but reps typically aren't my thing.

    My head is all over the place as far as training and diet go. I felt like I need to get back on the diet wagon and then training felt great this week. lol imagine that?
    I'd also like to start posting back here again. I know it gets very little traffic but for whatever reason it feels like part of me. Too many parts are missing lately.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6397
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    Monday - we did some dead presses for bench and I think I got up to 335 for a single. Went down to 305 for 5 more singles. Then did a bunch of sets of parallel bar dips, just bodyweight.

    Tuesday - long day at work, no training.

    Wednesday - Back, lots of WIDE pulldowns, then some close neutral grip pulldowns facing away from he machine followed by single arm cable rows and finally 2 sets of single arm shrugs. Felt good today.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6398
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    Pretty sure I trained last Thursday as well but forgot what I did. I know I did NOT train Friday, Saturday or Sunday! Which meant no squats or deads. Kinda sucks as I have been in a good rhythm there. I should be back on track this weekend as far as that goes.

    Today (monday) we did a bit of benching. I got 315 for 2 sets of 3 all paused fairly well. Explosive from the bottom but seemed to lose speed from midway to top end. Third set I said F it and added a bit of weight. 315 x 3 on my magic chart put me at 346 and change... I loaded 350.
    Good set up, nice decent, little pause good explosion and drove through to lockout. She got REAL slow from midway to top once again but I finished the rep nice and clean. Better day than I thought.
    Then we did some incline db presses, fairly steep. 40s x 8, 60s x 8 and then 80s x 2 sets of 15 reps. That was good enough and we were done.

    Tuesday we won't train as I already know we have a long day at work.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6399
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    and Wednesday ran long as well and I know Thursday is going to. FML, this work thing is getting in the way!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6400
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    Nice arm session yesterday which included press downs and standing db curls.
    That was followed by single db overhead extensions super set with seated db hammer curls.
    Both felt fantastic and we had a pretty solid pump.

    This morning we hit some back as it has been a while for a good back day.
    First up was db shrugs super set with farmers carry:
    60s x 20, 1 plate a side pretty far.
    80s x 15 , 2 plates a side same farness.
    100s x 10, 3 plates a side not as far, for 3 sets.

    neutral grip chins super set with seated cable rows facing an incline bench:
    8, 100 x 20
    8, 100 x 20
    6, 100 x 20
    6, 100 x 20
    6, 100 x 20

    Felt real good today.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6401
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    Default So...

    Although the logging has been sporadic, I have still been training as much as I can with the crazy work schedule.
    I said this before and I always go back to it along the way but I would like to focus on my bench again for a bit.

    Because work is showing NO SIGN of slowing down, I made the executive decision to move benching to Saturday morning where it is least likely to be missed. I hit 350 for a single after 2 sets of 3 at 315 the other day. I will base some numbers off of that. Not sure exactly what I'll do yet routine wise though. I have some ideas floating around.

    Vacation is coming up which is going to soak up 2 Saturdays. I will mess around until then and get to work the following Saturday with a set schedule/routine.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6402
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    Default Bench

    Long day at work but squeaked in some benching:

    Bar x 10
    135 x 5
    185 x 5
    225 x 5
    280 x 5 (80%)
    300 x 3 (85%)
    315 x 1, 1, 1 (90%)
    %'s based off of the 350 I got last week.

    So at first glance the 280 and 300 may look like warm up sets but in reality they are certainly working sets.
    Everything felt pretty good and EVERY rep was paused on the chest. The last single at 315 actually felt the best.

    No training tomorrow as I am looking at a 10-12 hour day.
    Maybe Wednesday, Definitely not Thursday and maybe Friday...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6403
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    Default

    Feel good from yesterday.
    Chest is not sore but also no aches or pains either.
    Perfect.
    Hopefully I get to do some back work tomorrow.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6404
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    Default Support stuff

    Bradford presses super set with WIDE pull downs
    35/85 x 25/15
    35/100 x 25/15
    35/115 x 25/15
    35/130 x 25/15
    35/145 x 25/15
    might have done 35/160 x 25/15 but not 100% certain. lol

    Meadows 6 ways
    5lbs plates x 5 sets of 10 reps

    db shrugs
    50s x 2 sets of 50 reps

    and that was it.
    felt great and shoulders felt good (joint wise)
    I'll take it.

    No training tomorrow as I have a real long day and something going on after work as well.
    Hopefully Friday I get in something.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6405
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    Default More support stuff:

    Super Set:
    neutral grip chins sets of 5 reps with barbell curls sets of 15

    ALTERNATED that with:

    Super Set
    parallel bar dips sets of 10 with db OHExt sets of 15

    Only went up to 65 on barbell curls and 60 on OHExt but with the alternating super sets everything felt great!
    Good day and joints feel fine this morning (training was yesterday after work).
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6406
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    Default Vacation bench

    Bar - 10
    135 - 3
    175 - 3
    210 - 3
    245 - 3, 3
    280 - 5 sets of 3 reps

    bradford presses
    45 - 2 sets of 25

    super set:
    rev pec dec and db farmers walks
    several sets working up in weight, 3 top sets
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6407
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    Default Wednesday, vaca

    I forgot to log it but I know I did some heavy db presses, front raises, cable sides, shrugs and some pull downs.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6408
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    Default Friday, vacation

    Floor press
    worked up to 335 for a single, then 225 for 15

    alt db curls super set with parallel bar dips
    20/me x 15/10
    40/me x 10/10
    60/me x 5/10
    65/me x 5/10
    70/me x 5/10
    50/me x 12/10

    seated row, close neutral
    110 x 25

    neutral grip chin
    me x 8 or so
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6409
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    Default Monday, arms

    db hammer curls, same time, straight up
    super set with:
    close grip bench press
    few warm ups then up to 50s for hammer curls and 205 for cgbp, 3 sets of 10 reps there

    rope press downs
    super set with
    seated cable curls, short straight bar
    again, 3 warm ups and then 2-3 at working weight which was sets of 15 reps

    ok day.
    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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