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Thread: Tjoes Training Journal

  1. #6461
    Forum Leader: Training Journals tjoe's Avatar
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    Default Wednesday at the gym:

    Yep, I missed Monday and Tuesday due to my work and Sarahs work schedule. Rough week.

    Shoulders

    Standing overhead press
    bar x 15
    95 x 15
    135 x 10-12
    185 x 1
    205 x 1
    225 x 1 used a bit of leg drive on those singles. Just wanted to feel some weight.
    135 x 15 strict and tight

    Plate raises to the front
    25 x 15
    45 x 3-4 sets of 15 reps

    seated db side laterals, very strict
    20s x 15, 12, 12, 12

    reverse pec dec
    I forget weights exactly but I did a lot of reps going up weight each set until I only got about 8. Then I dropped back down for 1 more set of reps.

    Super Set:
    cable face pull with a rope 70
    cable shrugs 150
    3-4 sets of 20 reps on both

    Great day. Everything felt good. Even the 225 x 1 for overhead.
    Hopefully I get back in tomorrow for a bit of arms...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6462
    Forum Leader: Training Journals tjoe's Avatar
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    Default Sunday at the gym:

    well, I know got to the gym to do biceps on one day and triceps on the other but I forgot to log them down. Both good days though.

    This morning I hit my Squats and deads.

    Squats:
    bar x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    Deads:
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    then I stretched out a bit.
    I was thinking about doing a bit more but I know I have a long day at work tomorrow and didn't want to be sore for 10+ hours on my feet all day. Going to be a big week at work.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6463
    Forum Leader: Training Journals tjoe's Avatar
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    Default at the gym:

    forgot what day it was but I hit back pretty good.

    neutral grip pulldowns
    lots of sets working up to one heavy set with a few forced reps

    HS iso lateral pulldown, underhand grip
    1 plate x 8 together
    1+25 x 8 together
    2 x 8 single arm
    2+25 x 8 I think single arm
    and I may have done a down set but can't recall

    HS iso lateral row
    close grip
    1 x 8
    2 x 8
    3 x 8
    4 x 8
    all those were single arm
    2 x 20, 20
    and those sets were together and wide neutral grip

    finished with single arm farmers carries
    60 x 80ish feet
    70 x same
    80 x same

    solid day. lats were sore for a couple days. nice
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6464
    Forum Leader: Training Journals tjoe's Avatar
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    Default Wednesday at the gym:

    quick shoulders after a long work day but I wanted to get something in before Thanksgiving:

    Super set:
    Smith behind the head press/db shrugs
    50/25s x 20
    100/50s x 10
    150/75s x 5, 5, 5
    100/50s x 20, 20

    This actually got a pretty decent pump going, and my lats were still sore from back felt good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6465
    Forum Leader: Training Journals tjoe's Avatar
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    Default Friday at the gym:

    Arms.
    Don't remember what I did. lol
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6466
    Forum Leader: Training Journals tjoe's Avatar
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    Default Sunday at the gym:

    Squats/deads:

    Squats
    bar x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    Deads
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    *all the deadlifts felt awful.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6467
    Forum Leader: Training Journals tjoe's Avatar
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    Default Tuesday at the gym:

    Standing overhead press
    strict:
    bar x 15
    95 x 5
    135 x 5
    185 x 5
    push press
    185 x 8
    behind the head strict
    135 x 10

    Inc Bench
    bar x 15
    95 x 10
    135 x 10
    185 x 10, 10, 10

    Flat bench
    bar x 15
    95 x 10
    135 x 10
    185 x 10 feet up
    225 x 9.5 feet up

    felt pretty good today. Interestingly enough the flat bench felt the worst of the three.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6468
    Forum Leader: Training Journals tjoe's Avatar
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    Default Thursday at the gym:

    Back
    1 arm db shrugs
    40, 50, 60, 70, 80, 90 and 100 all for 1 set of 15 reps each arm

    HS iso row, close neutral grip
    1 plate x 8
    2 x 8
    3 x 8, 8
    single arm
    3 x 15, 15
    together again
    3 x 10 I think

    close neutral grip pulldown
    100 x 10
    140 x 10
    180 x 10ish

    super set:
    shrugs on smith shoulder width grip/rope grip face pulls
    90/80 x 3 sets of 15 reps

    super set
    shrugs on smith WIDE grip/rev pec dec
    90/50 X 3 sets of 15 reps

    Pretty solid day. everything there in under an hour. I was happy.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6469
    Forum Leader: Training Journals tjoe's Avatar
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    Default Friday at the gym:

    Arms

    I did way too much to remember (Sunday afternoon now) but it felt great!
    Arms were sore all night which I recall because I was up laughing all night
    I've been fighting off this cold thing for about 3 weeks now but Friday night it fought back. Saturday was horrible and today it's pretty shitty as well. Post nasal drip thing is making cough constantly. Hard to sleep as I get all stuffed up and just toss and turn. Very unlikely I will train tomorrow.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6470
    Forum Leader: Training Journals tjoe's Avatar
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    Default Update:

    Missed almost a full week due to this cold thing I got going on.

    Thursday I got back in the gym and did log clean and press. Cleaned every rep. Did a ladder from 1-8 and called it there. The press was very easy for me but the clean not so much. Obviously the hernia is in my head so I was very careful. That tweaks my form a bit and I am no where near as fluid as I used to be with the movement. Still felt good to do some "man work".

    Friday I got back in the gym again and did a bit of benching. Nothing crazy but I worked up to 3 sets of 5 with 275. That was good enough considering the log work the day before and STILL NOT feeling 100%.

    Saturday I got in there and smashed arms for 2 hours. I didn't do anything heavy but I did a TON of sets with reps no lower than 12 and usually up around 15-20. Lots of various movements. Felt good and today (Saturday) my arms are pretty achey.

    Probably not login in today. Still don't feel great and had 3 real good days in a row so I don't want to push it.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6471
    Forum Leader: Training Journals tjoe's Avatar
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    Default Tuesday at the gym:

    So that arm day got me pretty good. Sore and achey until yesterday and still today again once I started benching.

    Still did this for bench press though:
    bar x 20
    95 x 5
    135 x 5
    185 x 5

    wave 1:
    225 x 5
    235 x 5
    245 x 4
    255 x 3
    265 x 3
    275 x 2

    wave 2:
    235 x 5
    245 x 4
    255 x 4
    265 x 3
    275 x 3
    285 x 2

    There were 2 more waves in the program but my elbows and forearms etc were pretty smoked.
    I'd love to finish this little routine so I may give it a go on Saturday since I'll have some time.
    Depends on what else I do this week I suppose...
    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

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