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Thread: Tjoes Training Journal

  1. #6682
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday 177.0

    Went to the Asylum, gym I worked at YEARS ago.

    Great equipment. Doors were open. Awesome weather. Everything combined for a solid arm day.
    I didn't write everything down but it was a good 90 minutes of training and everything felt great.
    I did notice that even at 177 today I am NOT as lean since adding a bit of carbs here and there. Pretty much during or right after training with my Karbolyn.

    I'm in a bit of limbo in my head as far as what direction to go in right now...
    Of course I want to get leaner. But I also want to work on my bench and toss in good carbs more regularly.
    There are worse problems in the world for sure so I take it with a grain of salt. I know I am holding myself back though because I could be making big strides in either direction if I just picked one...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6683

    Default

    Might be best to settle into a weight for the winter. Maybe hold at 180lbs for the winter and work on just maintaining that weight while improving upon your lifts.

    Just an idea.
    Diversity is a code word for White Genocide

  3. #6684
    Forum Leader: Training Journals tjoe's Avatar
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    Default Sunday 177.0

    Legs at the gym:

    squats
    worked up to 195 for 3 sets of 5 reps.
    first set felt awful, second was OK and third was the best.

    walking lunges
    just me
    3 sets of about 11 steps per foot

    45 degree hyperextensions
    me x 3 sets of 15 rep
    I super set that with hanging cross body one raises
    me x 5 reps per side

    single arm farmers
    25 x holding to side, then holding racked, then overhead. 1 set on each side then the next position.

    Felt pretty good. Wish squats felt better.
    Perhaps next week I'll do everything else first and see if that warms me up better...


    Quote Originally Posted by GeorgeForemanRules View Post
    Might be best to settle into a weight for the winter. Maybe hold at 180lbs for the winter and work on just maintaining that weight while improving upon your lifts.

    Just an idea.
    This might be the ticket... maybe.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6685
    Forum Leader: Training Journals tjoe's Avatar
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    Default 180.4 Monday

    at the gym

    Arnold press, Franco style
    15s x 4 sets of 25 reps

    Overhead pin press
    bar x 5
    100 x 3
    150 x 3
    200 x 3, 3 and 4
    *better than last week for sure!

    Bradford press
    60 x 15, 15, 15

    Inc HS, press
    2 x 28, not quite 18, 15

    Cable fly, handles at chest level
    20 x 3 sets of 20 reps

    Felt great today although I was getting some cramping around my trap/neck for the last few days. OH pin presses didn't help that lol. Otherwise however it didn't get worse and the rest of training went well.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6686
    Muscle Head
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    Default

    Very nice program in my opinion. You are so strong man!

  6. #6687
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    Quote Originally Posted by Mattlebl View Post
    Very nice program in my opinion. You are so strong man!
    Thank you. I USED to be strong. Scroll back through this thread and you'll see. Bunch of vids in there too.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6688
    Forum Leader: Training Journals tjoe's Avatar
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    Default 176.2 at work

    Solid back training at work on Thursday. This was during a 13.5 hour work day so I'll take it.

    24" neutral grip pull down
    85 x 20
    115 x 15
    145 x 12
    160 x 10
    175 x 10ish

    Cable straight arm pullover
    85 x 15
    100 x 15
    115 x 15
    130 x 15

    LONG stretch row, close grip, pulley on bottom
    115 x 15
    145 x 15
    175 x 15
    205 x 15 *video on IG, might put it here on youtube...

    Yoke
    185 x 2 trips of pretty far
    235 x 2 trips of just as far

    and then back to work, LOL
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6689
    Forum Leader: Training Journals tjoe's Avatar
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    Default 176.4 at work

    Bench

    bar x 15
    95 x 10
    135 x 10
    185 x 10
    235 x 10, 10, 10, 9
    185 close grip x 14
    135 illegal wide grip x 30

    and that was it as I had a bit more OT and had to get home.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6690
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    DB shrugs
    30s x 50
    50s x 20
    80s x 15
    100s x 15, 15

    Behind the back smith shrugs
    90 x 30
    180 x 15
    230 x 12, 12

    rope face pulls
    50 x 15
    70 x 15
    90 x 15, 15

    rear db laterals
    10s x 5 sets of 20 reps

    rev grip curl
    45 x 20
    55 x 15
    65 x 12
    75 x 12

    seated rope cable curls
    50 x 15
    70 x 15
    90 x 14+
    110 x a few and a lot of partials

    seated db curls
    30s x 20, 20

    One long set of barbell curls with the fat grips
    45 x about 50 or so



    felt good.
    depending on my cold/sinus I may or may not hit the gym tomorrow. It should be my leg day but I'll play it by ear and see how I feel, especially I stay up for the whole Olympia tonight...
    Last edited by tjoe; September 17th, 2019 at 06:40 PM.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6691
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    Default 178.2

    at the gym

    Arnold press warm up
    15s x 3 sets of 25 reps

    Seated OH pin press
    bar x 5
    65 x 5
    115 x 5
    155 x 3
    205 x 3, 3 and 4.5

    Bradford presses
    65 x 3 sets of 15 reps

    Slight inc db press
    60s x 27, 23 and 22

    Cambered bar press downs, shoulder width
    100 x 35, 25 and 22

    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

  11. #6692
    Forum Leader: Training Journals tjoe's Avatar
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    Default 176.6

    at work today

    underhand pull downs
    70 x 15
    100 x 12
    130 x 12
    160 x 12
    190 x 7ish, 7ish again

    Cable one arm row, laying INTO an incline bench, single handle to bottom spot on crossover station
    70 x 15
    85 x 15
    100 x 15, 15

    Kneeling pull down, wide part of cambered bar
    145 x 20
    175 x 20
    205 x 15, 15

    A much better day than I expected. Everything actually felt very good today.
    Tomorrow will be a 1ish hour day so hopefully I will get to train after my "normal" shift during the second half... we'll see how it goes.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6693
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    Default 177.6

    Bench at work:

    bar x 15
    95 x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    295 x 1
    315 x 1
    320 x 1

    Close grip
    225 x 8, 8

    Ultra wide grip
    185 x 15, 15

    Excellent day. Didn't expect 315 to go as well as it did. 320 was a bit of grind and I would NOT have done 325 but 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

  13. #6694
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    Default 177.6 again

    Rope press downs
    60 x 20
    80 x 20
    100 x 15
    120 x 15, 15

    Weird Smith press/ext (see following video)
    50 x 12
    70 x 12
    90 x 12
    110 x 12
    130 x 6ish
    70 x 20

    single DB seated OHExt
    40 x 20
    60 x 20
    80 x 14

    DB hammer curls
    30s x 12
    40s x 12
    50s x 10
    60s x 5
    70s x 8

    Barbell curl 45lbs
    rev x 25
    normal x 25
    rev x 25
    normal x 25

    GREAT day. Tired from 14+ hours at work yesterday and Dragon Boat Races early this morning but glad I went in.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6695
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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

  15. #6696
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    Default 179.2



    Behind the back Smith shrugs
    90 x 30
    140 x 25
    180 x 15
    230 x 12
    270 x 10, 10
    320 x 10 certainly a bit shorter ROM

    1 arm DB shrug
    50 x 25
    60 x 25
    70 x 25
    80 x 25
    I found this a good mix since it's a much longer ROM compared to the heavy smith work.

    Rear delt DB swings
    50s x 12, 15, 15 may have been a 4th set but honestly don't remember
    last set in video

    Cable rear felt with chains, pulley on 2nd notch up
    20 x 15
    30 x 12, 12, 12
    last set in video

    Real good day and everything felt nice. Little tweak still in my left trap area but it's been there for a few weeks already. Training doesn't seem to make it "worse" and it's still there even after days off, so might as well train!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6697
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    Default 178.6

    at the gym

    Overhead pin press
    worked up to 210 x 3, 3, 3 and tried a 4th rep on that last set but she got stuck about 4 inches off the pins or so.

    Bradford press
    70 x 4 sets of 15 reps

    HS Wide chest
    2 x 27, 21 and 17+ about 4 partials

    Quantum Triceps ext, seat at bottom
    70 x 40, 40
    OH! the burn! LOL

    Real good day training. Interestingly the pin presses I could feel myself hitting a "limit", but then the Bradford presses felt way better than last week... go figure.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6698
    Forum Leader: Training Journals tjoe's Avatar
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    Default 178.0

    Back at the gym today

    HS iso row, neutral 1 arm at a time
    1 x 15, 15
    2 x 8
    3 x 6
    4 x 4
    5 x 5ish and 3 partials
    3 x 15

    Seated cable row, 8" neutral grip
    100 x 12
    140 x 12
    160 x 12
    180 x 8
    *I felt OK rowing but when i put the weight down it triggered my "issue" so I had to get up carefully...
    I wanted to do what i could here though because the crossover station at work is NO where near as heavy as this stack.

    Inverted rows
    me x almost 16, 1ish, 12 and 14ish

    HS ISO pulldown, neutral grip
    1 x 20, 20, 20

    Today made me tired... But it felt pretty good. Interested to see how I feel tomorrow.
    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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