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Thread: Tjoes Training Journal

  1. #6716
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    Shoulders on Monday at the gym:

    Quantum OHP, facing the machine
    40 x 20
    80 x 10
    120 x 5
    160 x 5
    200 x 5 sets of 5 reps
    160 x 17 reps

    db front raises
    20s x 10
    30s x 10
    40s x 8, 8, 8

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

  2. #6717
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    Back at the gym on Wednesday

    Close neutral pull down
    60 x 15
    90 x 12
    120 x 8
    150 x 8
    180 x 8, 8, 8

    HS iso row single arm
    2 x 5
    3 x 5
    4 x 5
    5 x 5ish, pretty heavy, lol
    both arms:
    4 x not quite 10 reps
    3 x 13+2 more partials

    db hammer curls
    25s x 5
    50s x 5
    75s x 5 sets of triples

    Barbell curl rev/normal
    45 x 15/15 x 3 sets

    Great day. Really liked the heavy hammers, something different for sure!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6718
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    Default Bench, 186.0

    Bench press
    bar x 20
    95 x 5
    135 x 5
    185 x 5
    235 x 3
    285 x 2 felt heavy
    295 x 2 still felt heavy
    305 x 2 felt better than the last 2 sets
    315 x 2 first rep FLEW, second one was work
    320 x 2 BONUS reps, I like it, very similar to the last set. MIGHT have been able to manage 325 but wasn't interested in pushing an already solid day.

    Elbows out extensions
    25s x 20
    35s x 15
    45s x 5 sets of 10 reps

    Rope press downs for the elbow
    30 x 100
    *same weight fast week and I should try 40 next week. Don't want to get caught up in weight here as its juts reps for blood flow into the joint after a bunch of heavy work. I don't want to feel like I am wussing out either though...

    Several videos I will try to put on youtube shortly...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6719
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    Default Bench

    Forgot to weigh in this morning but 186.6 yesterday...

    Bench
    bar x 10, 10
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    310 x 1
    325 x 1
    340 x 1 was the goal
    350 x 1 nice bonus rep

    Elbows out ext
    30s x 20
    40s x 15
    50s x 10, 10, 10

    Parallel bar dips
    me x 15
    added chains
    me x 10, 10, 10 can't recall if I did another set of 10 or not

    rope press downs for the elbows
    40 x 100 reps

    So, I haven't logged the week but I Have been hitting other stuff as well.
    I hit shoulders pretty hard one day doing Steep Inc smith presses working up to a heavy double then doing a down set and then another down set. Then I hit front raises also performed on an incline bench. Great stretch there.

    Hit back another day. I did shrugs, HS machine rows and then pull downs kneeling int he cable crossover station. That day was great and I am still sore a bit 3 days later from it.

    The bench is feeling pretty good right now and is certainly my main focus. I'd like to NOT push my body weight too much yet and see if I can keep myself in control for a while. We'll see.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6720
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    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6721
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    Default Bench 11-16-19

    So I hit triples yesterday on the bench.
    warmed up like normal:
    bar x 20
    95 x 5
    135 x 5
    185 x 5
    225 x 3 or 5
    then I hit 80% of my my latest max (350):
    280 x 3
    285 x 3
    290 x 3
    295 x 3
    300 x 3 on vid
    305 x 3 on vid
    310 x 3 on vid
    315 x 2 on vid

    It was a long day at the gym and I had some things to do so I called it there. I was very pleased where I ended up on that session and very happy with almost 24 reps over 80%

    *side note:
    Pretty sure I had a minor tear in my left biceps or forearm. I never felt anything during training but one day a couple weeks ago I mentioned to D at work that my left arm was real odd/tight. Like it would tear if I did anything too strenuous. I babied it and took it easy and pretty much forgot about it. Then over the weekend I noticed in the shower I had a pretty good yellow bruise at the base of my biceps. A quick search said the color most likely indicates its about 10-14 days old. I avoided any kind of biceps move and direct rows or pull downs ever since. I hit straight arm cable pullovers, rev pec dec and shrugs last week. Today I hit rev pec dec, face pulls, shrugs and HS rows with just 1 plate a side for sets of 25 reps. It feels OK, but not enough for me to push.
    I have a feeling it happened when I had a pretty heavy accessory day a few weeks ago. I was doing the HS row with 5 a side and I was using 75s for hammer curls (several sets of triples). I can only assume it was one of those movements. Anyway, I'll be cautious with it for a while and hope for the best. Not being sure when it happened is good. Not having an instant black/purple bruise is good. Not having a muscle roll up like a window shade is good. So I got that going for me.

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

  7. #6722
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    Default Bench 11-23-19



    So, I have been keeping it pretty tame for my biceps/forearm the last couple weeks. Hitting some rear delt, traps maybe some straight arm pull overs, things like that.
    Also have been hammering the over head presses lately on the smith, STEEP incline. Been feeling pretty good there.

    This Saturday I hit the bench (video above)

    Bar x 10, 10
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    work sets:
    300 x 2 (this was 85% of 350, my last single)
    310 x 2
    320 x 2
    325 x 2
    330 x 2

    Then I hit elbows out extensions:
    20s x 30
    30s x 20
    40s x 10
    50s x 10
    55s x 10
    Those last 2 heavy sets may not have been too pretty. I tried to keep the form as tight as I could though. I think that movement is really helping me out.

    rope press downs
    30 x 2 minutes straight, didn't count reps just kept going.

    weighed in at 192.6 Saturday morning.
    lots of sugar around my training and a birthday dinner for Sarah that evening.
    Sunday morning, 194.4
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6723
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    Default Bench 11-30-19



    Bench
    bar x 15
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    325 x 1
    340 x 1
    355 x 1 the goal
    360 x 1
    365 x 1

    Elbows out extensions
    25s x 4 sets of 25

    Dips with chains, set for accommodating resistance
    Me + chains x 20 then not quite 20

    Rope press downs
    30 x 3 minutes straight just getting reps, blood flow...

    Excellent day of training. VERY happy with the 365, I didn't see that coming today
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6724
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    So, it's been a rough week with snow and overtime.
    I did some trap/back stuff on Sunday (the day after benching) but haven't been to the gym since.
    I was going to go today but again a kind of tight schedule and anything I would have done would have been minimal because I prefer to be off on Thursday and Friday so I am rested well to bench on Saturday. I'm also doing a 12-14 hour shift tomorrow so I didn't feel the need to try and squeak anything in today. O-well. Hopefully I am just well rested for benching. I'll also have extra time Saturday so I may hit some stuff after the bench as well.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6725
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    Default 12-7-19 Bench

    So it was a pretty light week for training with the snow storm and the over time this week. Last Sunday I trained and then nothing at all during the weak. LOL, see what I did there? Anyway, 13.5 hours at work yesterday so i tried to get my food in and get some solid sleep.
    Had a box of Fruity Pebbles for breakfast and got ready to train...

    Bench
    bar x 20
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    started the work at 80% of last my last max (365)
    295 x 3
    300 x 3
    305 x 3
    310 x 3
    315 x 3
    320 x 3
    325 x 3
    330 x 2 and missed the 3rd reps.
    225 x 17

    Tried out Landmine shoulder presses
    25 x 25, 25

    rope press downs
    30 x 3 minutes straight.

    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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