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Thread: Tjoes Training Journal

  1. #6427
    Forum Leader: Training Journals tjoe's Avatar
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    Default Monday night at home gym:

    Bench
    bar x 20
    95 x 5
    135 x 5
    175 x 3
    210 x 3, 3
    245 x 2, 2
    265 x 1, 1, 1, 1

    db hammer curls
    20s x 2 sets of 25 reps

    That was 8pm

    One more easy day on Wednesday and then we'll see what happens at the charity meet on Saturday.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6428
    Forum Leader: Training Journals tjoe's Avatar
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    Default Wednesday taper:

    Bench at work:

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

    and that was it. I had few other light things in my head but it didn't happen.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6429
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    Default Saturday, meet:

    For charity, in Middletown CT

    warm up:
    benched the bar x 20
    used the bar for:
    bradford presses x 10
    barbell curls x 10
    OHExt x 10

    Bench
    95 x 5
    135 x 5
    185 x 5
    225 x 3 or 5 I forget
    275 x 2 or 3
    315 x 2

    Opener of 355, easy
    Goal of 375, smooth
    No third. Since it was a charity thing they only do 2 lifts. I could have hit a third but the goal was accomplished, my body felt good so I stopped there. Only guy that out pressed me was the host how tossed up 455 for an easy double.

    for my notes:
    the Russian taper works GREAT!
    I only did the last 3 sessions (about a week) out of the month that it typically calls for and everything still felt GREAT on the bench today.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6430
    Forum Leader: Training Journals tjoe's Avatar
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    Default Also Saturday:

    Later in the afternoon at the gym in town:

    Seated shoulder press, neutral grip
    50 x 20
    100 x 15
    150 x 10
    200 x 5 sets of 5 reps
    palms forward
    100 x 5 sets of 10 reps with 1 minute rest breaks

    HS pulldown, underhand grip
    45 a side, 10 reps left, 10 reps right, back and forth until I did 5 sets.
    This one hurt! LOL

    4" neutral grip pulldown
    100 x 5 sets of 10 reps with 1 minute rests

    10-12 inch neutral grip seated row
    100 x 5 sets of 10 reps with 1 minute rests again

    Great day.
    Lats actually hurt where they tie in to my arm pit/triceps area. Nice
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6431
    Forum Leader: Training Journals tjoe's Avatar
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    Default Monday:

    At the gym:

    Bench press
    bar x 20
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 2
    315 x 4
    315 x 5, but I tried 6 and failed.

    HS inc chest press
    1 x 20
    2 x 20
    3 x I think 15 or so, maybe 20
    3 x 10-12

    db fly on the floor
    30s x 15, 15

    solid day.
    I really wanted that 6th rep on bench which would have been 377 and change for a single but it wasn't happening. On the up side every single rep on bench was paused aside from the bar for 20. Not bad with only 1 day rest from the meet Saturday and some decent shoulder work that same afternoon.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6432
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    Default Tuesday, back stuff

    Pull downs, 4" neutral grip
    100 x 12
    120 x 10
    140 x 8
    160 x 6
    180 x 6
    200 x 6
    220 x 6
    240 x 6
    190 x 15

    Barbell row on an incline bench
    85 x 15
    105 x 15
    125 x 15, 15, 15

    rear delts on same incline bench
    15s x 15, 15, 15

    face pulls on pull down station, wide bar about shoulder width grip
    70 x 20, 20
    85 x 15, 15

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

  7. #6433
    Forum Leader: Training Journals tjoe's Avatar
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    Default Soulders

    Standing press
    bar x 20
    95 x 5
    115 x 5
    135 x 5, 5
    155 x 5-6 sets of 5 reps, strict

    alt db front raise, palms down at the top
    20s x 15
    25s x 10
    30s x 8, 8, 8

    db side laterals
    one big set
    15s x 20 right into 10s x 15 right into 5s x 10-15

    Solid day.
    Back was pretty sore from yesterday.
    Probably take tomorrow off.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6434
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday

    Bench at work
    bar x 30
    95 x 3
    135 x 3
    185 x 3
    225 x 20, 12, 10, 10, 10, 8, 8, 5 and a forced rep

    Wanted to get to 100 reps but we ran out time.
    Also wanted to hit some overheads but obviously ran out of time for that too.
    Different stimulus though, felt good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6435
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    Default Monday

    at work
    standing overhead press, strict
    bar x 20
    95 x 10
    115 x 5
    135 x 3
    155 x 3
    165 x 5 sets of 3 reps

    Bench
    bar x 10
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 4 HARD
    335 x 2 HARD

    Good day.
    I'm not worried about the hard bench reps since I pressed on Saturday (lots of reps) and started today with overheads. That was the plan and everything felt good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6436
    Forum Leader: Training Journals tjoe's Avatar
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    Default Back

    at gym
    HS iso row
    top handles, palms down
    1 x 20
    2 x 15
    3 x 3 sets of 12 reps
    neutral grip
    3+Q x 3 sets of 8-10ish reps, just kept squeezing

    neutral grip pull downs, facing away
    60 x 20
    80 x 15
    100 x 15
    120 x15
    140 x 15 I think
    160 x 3 sets of something

    24" wide grip pull downs
    100 x 12
    120 x 12
    140 x 12
    160 x 3 sets of 12ish

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

  11. #6437
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday at work

    Bench with chains:
    bar x 15
    95 x 10
    135 x 10
    185 x 10
    225 x 10
    275 x 1
    315 x 1 very close, weird stick and push through about 3/4 the way up.
    325 x 1 smoked it. probably had another 10lbs or so.
    275 x 6
    *I think it takes a minute for me to get into the heavier weights. I always do better on my second or third heavier set it seems.

    DB overhead presses
    20s x 20
    30s x 20
    40s x 20
    50s x 15

    and that was pretty good.

    side note, I was pretty sore from that last back day at the gym. felt real good.

    the chains are 50lbs total so a bit of it stays on the ground when benching but not much. So that top set was like locking out right around 375 or so. I'll take it.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6438
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    Default Monday at work:

    Standing overhead press, pretty strict
    bar x 15
    95 x 5
    135 x 5
    155 x 1 I think
    175 x 1 I think
    185 x 1 for sure
    195 x 1 for sure
    165 x 6 then 7

    Pretty steep inc db press
    40s x 15
    70s x 3 sets of 15 reps

    cambered bar press downs
    100 x 5 sets of 20 reps

    pretty good day. thats the most I've done on OHP for a long time so that was cool. It wasn't awful either. Gotta keep moving that OHP up more.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6439
    Forum Leader: Training Journals tjoe's Avatar
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    Default Wednesday at the gym:

    I've had a tweak in my left trap neck area for about a week now. Hurts pretty good. Took yesterday off. Been using equine rub. Even an Oxy one day and I HATE that shit. Still there.

    Figured maybe some blood flow would help... we'll see.

    rev pec dec
    30 x 3 sets of 20 reps with 3 different seat heights.

    single arm db shrug seated
    30 x 3 sets of 20 reps

    face pulls with a rope from a pull down station
    40 x 3 sets of 20 reps

    behind the back shrugs on a smith
    90 x 3 sets of 20 reps

    we'll 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

  14. #6440
    Forum Leader: Training Journals tjoe's Avatar
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    Default Thursday at work:

    Alternate sets of Farmers walks and neutral grip chins

    walks - empty, 1 plate, 2 plates for 5 sets

    chins - bodyweight for sets of 5, 7 sets

    and that was it.

    the walks were hitting our cardio pretty hard. it was light but the distance out and back was around 200ft! A bit far for weighted carries, lol
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6441
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    Default

    Whats up bro, killing the training I see!

  16. #6442
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    Default

    Quote Originally Posted by ZyklonB View Post
    Whats up bro, killing the training I see!
    Oh hey! How are you?
    I thought I was the only one left, lol.
    Yeah, been training a bit better lately. I was chasing the bench again but I just feel shitty stomach wise. So I actually started a diet right now as I type actually. Still going to try and push as much weight as I can of course but in my advanced age I can't justify feeling shitty all day but great under weight. I need to feel good all day. Age! Ugh.
    What do you have going on?
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6443
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    Default Friday at work:

    Alt db curls
    15s x 10
    25s x 10
    35s x 10
    45s x 10
    55s x 10

    rope hammer curls
    100 x 10
    115 x 10
    130 x 10
    145 x 10
    and I think I went 160 and 175 x 10 but not real sure

    db shrugs
    40s x 20
    50s x 20
    60s x 20
    70s x 20
    80s x 20

    barbell shrugs snatch grip
    135 x 5 sets of 20 reps

    OK day. Nothing crazy just some little stuff that felt pretty good.
    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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