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Thread: Tjoes Training Journal

  1. #6410
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    Default Wednesday, shoulder stuff

    bunch of warm stuff with albs DBs

    seated db front raise, neutral grip, alternating
    20s x 8
    25s x 8
    30s x 8
    35s x 8
    40s x 8
    25s x 15 or 20 I think

    db side laterals, to the front of the body
    20s x 8
    25s x 8
    30s x 8
    35s x 8
    20s x 20

    standing db press
    25s x 25, 23 and then 2, 20

    felt real good today. shoulders were lit up pretty well.
    one interesting thing I noticed was the little "lightening bolt" I felt during the top 2 sets of seated front raises, in my back, when I lowered my left arm. Right side seemed to be ok.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6411
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    Default Thursday, back work

    Farmers walks about 50 ft.
    empty twice (just the frame, hex bar)
    135 x 2
    225 x 2
    315 x 2
    385 x 1
    405 x 1

    neutral grip chins
    me x 5 sets of 5 reps

    face down on incline bench rear felt
    10s x 5 sets of 20 reps

    db shrugs
    50s x 2 sets of 25s
    *so I held both DBs at the same time and did 5 reps on the right then 5 reps on the left until I finished 25 reps for each side. Then did it again.

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

  3. #6412
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    Default Saturday, bench work

    at my old gym in town:

    Bench
    bar x 20
    135 x 4
    185 x 4
    225 x 4
    255 x 4
    285 x 4, 4, 8
    *4s at 285 felt rough but then I got 8 reps. Go figure. Every single rep was paused except for the 20 reps with the bar.
    *the magic chart has 285 x 8 as 360.2 for a single. I'll take it since I did 350 a couple weeks ago.

    Inc db press
    50s x 37, 33
    blood flow, volume, rough

    Bradford presses, standing
    45 x 25, 25
    shoulder health, mobility, burned real bad

    rope press downs
    50 x 50, 40
    the burn and cramp on these was awful!
    man thing here is just blood flow into the elbows

    Pretty good day of training! Everything actually felt very good today and that last set of 285 bench felt the best out of everything.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6413
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    Default

    No training Sunday, Monday or Tuesday.
    Busy weekend.
    Worked in the morning on Monday and then spent the day on the lake with Sarah, Connor and some old gym friends. Today (Tuesday) I got out of work early and picked up Connor from his first day of school.
    Tomorrow should be ok for training and it will be more bench work.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6414
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    Default Bench work:

    Wednesday:
    at work:

    Floor press with chains
    bar x 15
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    245 x 3
    265 x 3 BARELY got the last rep

    Parallel bar dips
    me x 5
    added 25 x 5, 5, 16

    That was it.
    Tomorrow should be some back stuff, bench support...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6415
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    Default Canoe work

    Pulldowns, about shoulder width
    70 x 25
    100 x 12
    130 x 6
    160 x 6
    175 x 6
    190 x 6
    205 x 6
    220 x 6
    235 x 6
    190 x 15 I think

    Single arm cable row, seated on a flat bench
    Don't recall weight but I did sets of 10 until it got fairly heavy

    Farmers walk with DBs
    80s x 3 rounds of a lot of feet. LOL

    Felt pretty good today.
    211.6 lbs. this morning
    and fat.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6416
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    Default Friday, biceps

    alt db curls
    20s x 20
    30s x 10
    40s x 10, 10, 10

    straight bar
    45 x 10 close, 10 mid, 10 wide
    65 x 10 close, 10 mid, 10 wide
    85 x 10 close, 10 mid, 10 wide

    seated db hammer curls
    30s x 15, 15, 15

    short and sweet. wasn't going to train at all. little bonus day.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6417
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    Default Bench day (Saturday)

    at work:
    Bench
    bar x 25
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    265 x 3
    300 x 3, 3, 7
    *by the magic number it gives me 369 and change. Up about 9ish from last weeks 285 x 7 which was 360.2

    Inc db press for volume
    60s x 33, 21

    Bradford presses
    45 x 20, 20

    rope press downs
    70 x 50, 40

    Great day. I was not expecting 7 on the bench so that was nice. D thought I should have gone for 8 but I was pretty certain I would have missed it. I'm usually right and I was more than happy with 7 so I racked it.
    Mental notes about today:
    Apparently the tricep stuff on Wednesday did NOT affect todays training at all. Nor did the biceps stuff yesterday afternoon.
    So I have been feeling "too" chubby lately and like usual training told me everything is just fine. I've only got 3 weeks or so until the charity event so I have to NOT do anything dumb. Just eat, sleep and train with the focus on my bench. See who things feel/go at the meet and then evaluate if it's worth it for me to keep going or not.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6418
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    Default Back stuff

    at work:
    Seated row best we can
    100 x 10
    130 x 10
    160 x 10
    190 x 10
    205 x 10, 15, 20

    Pulldowns
    100 x 8
    130 x 8
    160 x 8
    190 x 8, kinda long break while we unloaded hops, 8, 8, 8

    and that was it but felt good.
    Both moves were with the 4" neutral grip
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6419
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    Default Bench support:

    Work ran late so we did a nice little giant set:
    slight incline rear delt db (face down obviously)
    alt db curls, standing
    behind the back shrugs with the cable

    for the rear delt and curl:
    10s x 20 and 20
    20s x 15 and 15
    25s x 15 and 15 for 3 sets
    every set of shrugs was with the stack for 20 reps

    Felt pretty good.

    Had 2 people comment that I was getting bigger/working out more today. Interesting. Always when I feel fatter, lol, fills out the ole t-shirt better I guess.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6420
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    Default Wednesday, bench work:

    Floor press, chains, close grip
    bar x 10-15
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    270 x 3 to beat last week
    275 x 3 bonus set
    280 x 3 another bonus set
    *honestly may have had another one too. I remember last week being a VERY hard triple at 265 but I CRUSHED these today.

    Parallel bar dips
    me x 5
    25 x 5
    50 x 5, 5, 12

    Great day.
    Wonder if it had anything to do with the McDonalds for lunch, lol
    Not for nothing but my training partner had a nice salad and he STRUGGLED through the whole thing. Just saying...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6421
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    Default Saturday, bench work

    Well I know we trained on Thursday, but I forgot to log it.
    Pretty sure we did:
    Alt db curls
    20s x 10
    30s x 10
    40s x 10
    50s x 10
    60s x 5
    65s x 5
    70s x 5

    rope hammer curls
    kept working up to a very heavy set of 10

    Super set
    reverse grip curl, ez bar 40lbs and barbell curls with the chains hanging off
    10 reverse/5 barbell
    3-4 sets I think

    Was a good day.

    Today:
    Bench press
    bar x 25
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    used belt and wrist wraps from here:
    320 x 2, 2, 5
    *all reps were paused except for the bar.
    320 x 5 put me just over 372 by the numbers. Pretty sure that is up 3 pounds from last week.

    rope press downs
    70 x 50, 30, 20

    Bradford presses, 45lb bar
    5 sets of 10 reps

    Solid day.
    D got 280 x 2, 2 and 5 and then hit 315 for a single. Hasn't done that in 6-7 years or so... Nice.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6422
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    Default More bench work:

    So I knew I had to press today so I didn't train yesterday. The schedule got goofed a bit due to work this week.

    Floor press with chains
    bar x 15
    95 x 5
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    295 x 1
    so the triple I did last week put me at 307.7 for a single (not counting chain weight) so I went
    310 x 1 Nailed it.
    315 x 1 also nailed it.

    parallel bar dips
    me x 5
    25 x 5
    50 x 5
    75 x 5
    75 x 7

    and that was it today. Once again, pretty happy. Including the chain it was bout 365 at the top. I am hoping for 375 at the charity event in 2 weeks. Seems about right. We'll see.

    and I should mention that all those floor presses are close grip as well. Finger right by the smooth.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6423
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    Default

    With any luck we'll get to train on Thursday (back) and Friday (rear felt/traps/biceps, easy) and then our pressing again Saturday morning...
    Thats the plan anyway...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6424
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    Default Base building

    neutral grip chins
    me x 9 sets of 3 and then 1 set of 10 reps

    bent over rows with DBs
    45s x 5 sets of 10 reps
    *these did not agree with my hernia so much. thats why I tried them lighter. wasn't bad, but wasn't great and I wouldn't want to go much heavier. I need to stay with some sort of supported rowing move for the most part.

    cable pull overs, rope
    85 x 3 sets of 15 reps

    overall it was a good day.
    if I get to train tomorrow I'd like to hit some traps, rear felt and biceps. Nothing crazy but just a little pump. Get some blood in there and be ready to press on Saturday.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6425
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    Default Just some blood flow

    giant set of:
    reverse pec dec 45
    barbell curl 45
    plate shrugs 45s

    did 10 sets of 10 reps in that order.
    didn't time breaks or anything but kept it pretty quick.
    just wanted to move some blood around since this is the last week before my charity bench.
    felt good and I trained at the gym today which I always enjoy. I know I say it every time but buy, I miss that place.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6426
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    Default Tapering down:

    Saturday at work:

    Bench
    bar x 20
    95 x 5
    135 x 5
    175 x 3
    210 x 3
    245 x 3, 3
    265 x 2, 2, 2, 2

    rope press downs
    85 x 10 sets of 10 as quick as my training partner went then I jumped back in.

    Very nice. Good 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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