Muscular Development Forums - Powered by vBulletin

Page 372 of 373 FirstFirst ... 272322362363364365366367368369370371372373 LastLast
Results 6,308 to 6,324 of 6326

Thread: Tjoes Training Journal

  1. #6308
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Monday

    Bench

    bar x 20
    135 x 5
    185 x 5
    225 x 5
    275 x 2
    315 x 2
    330 x 2, 2, 2
    Awful again. "By the numbers" it's 351.8
    A while ago I recall 325 x 4 which was obviously much better (almost 370). Haven't been near that since.

    Dips
    me x 10
    25 x 10
    50 x 10, 10

    and that was it.

    I really have to look into what is going on. I've made zero progress for months. Actually feel weaker. While we were on vacation in Maine I did dips with 90 for 10-12 reps... Wouldn't have done 3 today at that weight.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6309
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Tuesday

    Back

    close grip pulldowns, pulled to chin
    100 x 15
    130 x 15
    160 x 15
    190 x 12ish
    205 x 10ish, and again

    seated rows on the floor
    24" palms down grip
    worked my way to the bottom for 2 sets of 15 reps

    db rows laying on an incline bench
    50s x 4 sets of 12 reps

    single arm db shrugs
    60s, 70s, 80s, 90s, 100s all for a set of 10 each

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

  3. #6310
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Thursday

    Arms

    alt db curls
    up to 50s for a couple sets

    straight bar press downs
    145 for some sets of 15s

    ez bar curl, lying face down on an incline bench
    60 for some sets of 10s

    ez bar nose breaker press thingy that bothered my left elbow
    75 x sets of 20s

    db hammer curls
    55s x sets of 8s

    good day I guess. Wish my elbow were a bit more cooperative today though.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6311
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Friday

    Fun:

    seated db curls, same time directly into overhead db presses
    30s x 20/20
    35s x 15/15
    40s x 10/15 for 4 sets

    ez bar OHExt directly into upright rows
    40 x 20/20
    60 x 15/15
    80 x 10/10 for 4 sets

    that was a cool mix. felt great.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6312
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Monday

    Bench
    bar x 20
    135 x 5
    185 x 5
    225 x 5
    245 x 5, 5, 5

    close grip to a 2 board
    210 x 15, 15, 15

    24" neutral grip pulldowns
    130 x 15, 15, 15, 15

    rope press downs
    40 x 100

    Pulled that out of a pdf from Chad Wesley Smith. My bench has been sitting right around 350 for too long now so I have to try something different. I figure it certainly can't hurt!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6313
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Tuesday

    1 arm row
    60 x 10
    80 x 8
    100 x 5 sets of 6 reps

    neutral grip, close cable row, standing
    175 x 15
    190 x 15
    205 x 3 or 4 sets of 15 reps

    seated db hammer curls, same time
    30s x 4 sets of 15 reps

    barbell curl
    80 x 4 sets of 12 reps

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

  7. #6314
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Thursday

    speed bench
    55%
    195 x 10 triples quick rests.

    Pause bench, holding 2 inches off the chest
    210 x 3 sets of 8 reps

    24" neutral grip pulldowns
    115 x 4 sets of 20 reps

    rope press downs
    55 x 100 reps, with some BRIEF pauses but never let go of rope

    side laterals holing 5 pound plates
    100 reps same style as press downs

    1 arm db shrugs
    70 x 4 sets of 15 reps

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

  8. #6315
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Friday

    alt db curls
    20s x 20
    30s x 15
    40s x 5 sets of 10 reps

    rope hammer curls
    70 x 4 sets of 20 reps

    rear delt swings lying face down on an incline bench
    40s x 4 sets of 20 reps

    wide pulldowns behind the head
    3 sets of 15 reps

    Still sore from yesterday so we didn't go crazy today. delts and traps were very sore from the 100 reps of side laterals and the 1 arm shrugs.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6316
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Monday

    Bench
    bar x 15
    135 x 5
    185 x 5
    225 x 5
    265 x 5
    305 x 5, 5 *this was 87.5% of my current 350 max. My magic chart puts 305 x 5 at 355 and change. Done for 2 sets... BIG day for me as I have been stuck right around that 350 mark for a couple months now.

    inc db press
    60s x 20, 20

    24" neutral grip pulldowns
    145 x 4 sets of 20 reps

    rope press downs
    40 x 100 reps

    So the pressing days I have been doing lately have been straight out of the Juggernaut Bench Manual. The ones I have been doing were from Brandon Lillys section. They were meant to be done one per week although I did week one last Monday, week two last Thursday and week 3 today. Now I will go to just Mondays. The first two weren't awful in regards to weight or reps so I figure why not cram them into 1 week.

    What I have noticed is that generally speaking Boris Shieko is right. Americans train too hard most of the time, spending too much time under 80+%. The first two sessions were around 70-75% or so but for more reps and even pauses 2 inches off the chest. Even though the weight wasn't "heavy" it developed good power off the bottom AND let the body heal a bit since you weren't pushing sets to failure.
    Even today, 87.5% for 5 is "technically" over my max. But I did it, for two sets. Because my body was rested.

    So we will follow this routine on Mondays. Too bad there is no mention of the other days in the week as the manual was just bench specific. Thats fine. We'll do things to "help assist" our bench but not drain ourselves. Hopefully I get a nice number out of this at the end...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6317
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Tuesday

    Cable rows, 4" neutral grip, standing
    worked to the stack for 5 sets of 10 reps

    alt db hammer curls
    30s x 10
    40s x 10
    50s x 10, 10, 10

    1 arm db shrug
    80 x 4 sets of 15 each side

    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. #6318

    Default

    wow, LIke DB you have been really keeping this thing going, 372 pages, and strong fucker too.

    Good stuff

  12. #6319
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default

    Quote Originally Posted by Guy Hungwell View Post
    wow, LIke DB you have been really keeping this thing going, 372 pages, and strong fucker too.

    Good stuff
    Thanks Guy. I had one on BB.com prior to this as well. Been logging my stuff for a LONG time. Not sure wha good it did but it seems a few people got some things out of it here and there so thats cool.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6320
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Thursday

    Since we weren't too sore from the other day and I can't train tomorrow I decided to do our next bench workout today:

    Bench
    bar x 15
    135 x 10
    185 x 8
    225 x 5
    265 x 3, 3, 3 This was 75% of my current 350
    to a 1 board, close grip
    265 x 5 sets of 8 reps... every one of these was on the brink of NOT getting 8. But I did.

    24"neutral grip pull down
    130 x 4 sets of 20 reps

    dips
    me x 25, 10, 10, 10, 5
    *the routine called for 50 dips... that was the best way I could make it happen. LOL

    Great day. Seemed like much more benching than what I looked at on paper. Got through it though and now have 3 days off before hitting it monday again. good call.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6321
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Monday

    Speed bench
    bar x 20
    135 x 10
    180 x 2
    210 x 8 sets of 2 reps

    close grip bench
    245 x 12, 12, 12

    24" neutral grip pull downs
    145 x 4 sets of 15 reps

    seated db front raises
    15s x 4 sets of 20 reps

    1 arm db shrugs
    100 x 4 sets of 15 in each arm

    solid day.
    did not think I was going to get all those close grip reps.
    this took about 90 minutes to finish.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6322
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Tuesday

    Back stuff

    Since my training partner was out for today I decided to train at my old gym in town.

    Rev pec dec
    30 x 50, 50

    HS iso lateral row, neutral grip, wide
    1 plate x 5 sets of 20 reps

    Seated cable row, close neutral grip
    100 x 10
    120 x 10
    140 x 10
    160 x 10
    180 x 10

    45 degree hypers
    me x 5 sets of 10 reps

    Nothing crazy but all that felt great!
    4 moves on equipment we don't have at the brewery. Nice change.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6323
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Thursday

    cambered bar press downs
    worked up to 3 heavy for 10s

    standing db curls, same time
    5 sets of 20 reps

    super set
    chain ext, laying on a bench, benched dips
    5 sets of 20/12

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

  17. #6324
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default Friday

    cambered bar cable curls
    worked up to 3 heavy sets of 10s

    db OHEXt
    5 sets of 20 reps

    super set:
    inc db curl with seated barbell curl
    4 sets of 15/15

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

Page 372 of 373 FirstFirst ... 272322362363364365366367368369370371372373 LastLast

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •