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Thread: Tjoes Training Journal

  1. #6699
    Forum Leader: Training Journals tjoe's Avatar
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    Default 177.something

    Did some weakness work today for the bench.

    Floor press with chains
    bar no chains x 12
    added chains:
    95 x 5
    135 x 3
    185 x 3
    225 x 3
    245 x 1
    265 x 1
    285 x 1
    255 x 3
    225 x 5
    Those last 4 sets in the video below.

    Inc db fly
    30s x 25, 25

    and that was it.
    I really feel that the floor press WITH chains hit my exact sticking point. I am quick from the chest all the time from YEARS of pausing my reps. I've done lockouts in the past with WELL over a max bench weight and it didn't help. My sticking point seems to be from 60-80% or so. This move HAMMERED it!

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

  2. #6700
    Forum Leader: Training Journals tjoe's Avatar
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    Default 178.8

    Smith shrug
    90 x 30
    180 x 20
    270 x 10, 10, 10
    Behind the back
    180 x25, 25

    rear delt db swings
    20s x 20
    40s x 20
    60s x 15, 15, 15
    20s x 20, 20

    Triceps bar curl
    45 x 30
    65 x 20
    85 x 10
    105 x 10, 10
    65 x 25, 25

    Only 3 moves but I was DRAINED when we were done today! Great day.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6701
    Forum Leader: Training Journals tjoe's Avatar
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    Default 180.0

    Been having the carbs lately. Not horrible but here and there.
    I honestly don't feel as well with them as I do on keto. BMs aren't as good. I feel energy swings like getting tired, etc.
    So I was craving a Dominos pizza for about 3 weeks now so I got one last night and then had my ice cream.
    Now I am ready to continue my journey.
    I would love a 2x bodyweight bench. At 165-170 I think it may be possible. Thats the goal.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6702
    Forum Leader: Training Journals tjoe's Avatar
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    Default 178.4

    At the gym

    Bench
    bar x 15
    95 x 5
    135 x 5
    160 x 3
    190 x 3
    225 x 3, 3
    255 x 5 sets of 3 reps

    160 x 4
    190 x 4
    225 x 4 sets of 4 reps

    So I didn't train Saturday, Sunday or Monday. Since I was pretty fresh I dug into my Sheiko archives and found the high volume day and plugged in my 320 Max from the other day. There it is. I figured it was a good day to do something like that. Everything felt ok but not great. Still glad I did all that volume though.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6703
    Forum Leader: Training Journals tjoe's Avatar
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    Default 177.8

    at the gym

    Back

    Underhand pull ups
    me x 5 sets of 5 reps

    Same motion but cable pulldown
    180 x 8 and 2 eh, 6 and 2 eh
    160 x 12
    140 x 15

    Kneeling close neutral in the crossover station
    150 x 15, 15, 15

    Body Masters chest supported T bar row, neutral grip
    45 x 10
    55 x 10
    65 x 10
    75 x 8 and 2 eh
    45 x 15

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

  6. #6704
    Forum Leader: Training Journals tjoe's Avatar
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    Default 178.2

    at work

    Steep Inc Overhead press
    bar x 15
    95 x 10
    115 x 10
    135 x 5
    155 x 5
    175 x 5
    195 x 4, 4, 4
    135 x 18 rest pause and 7

    Bradford presses
    45 x 25, 25

    Pretty limited but that felt GREAT!
    got some clips I may try to post...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6705
    Forum Leader: Training Journals tjoe's Avatar
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    Default

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

  8. #6706
    Forum Leader: Training Journals tjoe's Avatar
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    Default arms

    at the gym
    Friday

    seated alt db curls
    25s x 15
    35s x 15
    45s x 15, 15

    Quantum triceps ext
    80 x 20
    100 x 20
    120 x 15, 15

    Preacher curl 90 degree
    55 x 15
    65 x 15, 15 and 15ish

    Preddowns, weird cloth handle like rope thingy
    60 x 25
    80 x 20
    100 x 15, 15

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

  9. #6707
    Forum Leader: Training Journals tjoe's Avatar
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    Default 181.2

    Monday at the gym:

    pin press
    bar x 15
    95 x 5
    135 x 3
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    235 x 1
    240 x miss

    Bradford presses
    75 x 5 sets of 10 reps

    Quantum machine chest press
    150 x 15
    *on that set my I got a vicious headache that increased with every rep. I could feel my pulse in my head. Awful
    120 x 17
    * same feeling but not quite as bad
    80 x 15
    *yep, still there

    Cambered bar press downs close
    80 x 25 and 25
    *and it still hurt.

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

  10. #6708
    Forum Leader: Training Journals tjoe's Avatar
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    Default 179.8

    at the gym:

    1 arm db row
    40 x 5
    60 x 5
    80 x 5
    100 x 5
    120 x 5 sets of 5 reps

    Single arm cable row, crossover stack, standing, pulley at bottom
    150 x 5 sets of 10 reps

    Smith rack pull, about knee level
    90 x 5
    180 x 5
    270 x 5
    180 x 20

    No partner. Heavy 1 arm stuff felt good/rough.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6709
    Forum Leader: Training Journals tjoe's Avatar
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    Default 177.4

    at the gym

    Bench
    bar x 25
    95 x 20
    135 x 15
    185 x 10
    225 x 2
    255 x 2
    285 x 5 sets of 2 reps

    close grip
    185 x 18, 16

    Parallel bar dips
    me x 10 sets of 10 reps

    Push ups on the neutral grip bars
    me x 20, 20
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6710
    Iron Addict CMC191's Avatar
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    Default

    Quote Originally Posted by tjoe View Post
    Hey!
    Thanks man. Hows everything going for yu and the family??
    been doing good. Everyone has adapted really well with our move
    see some of your posts on Facebook every once in a while. Seems like y’all are doing good as well

  13. #6711
    Forum Leader: Training Journals tjoe's Avatar
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    Default Friday

    at gym:

    Super set:
    DB shrug/wide, neutral pulldowns
    50s/100 x 20s
    60s/120 x 15s
    70s/140 x 5 sets of 12s

    Underhand pulldown/Wide barbell shrug
    140 on both x 5 sets of 12s

    Cable rear delt thing one arm at a time
    10 x 5 sets of 10 no rest between sets

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

  14. #6712
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday 180.8

    at the gym

    didn't write it all down but I hammered bis and tris.
    felt great.
    been eating too much.
    even had about 75-100g of Karbolyn during training today.

    Sunday I was up to 182.4!! UGH!
    So I had bacon and eggs last night.
    Hour on the treadmill this morning.
    The rest of my bacon mid morning.
    Couple coffees so far, just normal, cream and sweetener.
    Going to try and get back in action this week. Try and see that 169 I been thinking about...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6713
    Forum Leader: Training Journals tjoe's Avatar
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    Default Monday 179.6

    Bench
    bar x 20
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    325 x 1 vid on FB and IG
    330 x 1 vid on FB and IG
    265(80%) x 9 sets of 3 reps and then 1 set of 6 reps to finish up
    Excellent day!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6714
    Forum Leader: Training Journals tjoe's Avatar
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    Default Tuesday 179.4

    Back

    old school t bar row
    1 x 12, 12
    2 x 10, 10
    3 x 8, 8
    4 x 4 too heavy
    2 x 15, 15

    2 arm db row
    30s x 15
    40s x 15
    50s x 15, 15

    HS iso row, wide neutral
    1 x 15
    2 x 15, 15
    neutral, close
    2 x 10, 10, 10
    palms down
    1 x 4 sets of 25 reps

    rev pec dec
    30 x 30 and 30

    OK day of training.
    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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