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Thread: Tjoes Training Journal

  1. #6291
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 6, day 1

    Bench
    bar x 10
    135 x 10
    185 x 10
    220 x 10 sets of 10 reps

    and that was it.
    Going to try and follow a plan for the next month regarding my bench numbers:
    60% 10 sets of 10 reps
    80% 2 sets of 4 and 1 set all out
    85% 2 sets of 3 and 1 set all out
    90% 2 sets of 2 and 1 set all out
    I will use that last all out set at 90% to set my %s for the following round.
    Right now it is based off of 325 x 4 which is about 368 for a single (theoretically speaking).

    Since today was long I only benched. The other %s will be accompanied by other moves since I only do 3 main sets.

    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

  2. #6292
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 6, day 2

    Back

    24" neutral grip pulldowns
    100 x 10
    120 x 10
    140 x 10
    160 x 10
    180 x 10
    200 x a pretty good 10
    220 x a pretty rough 8ish, bars got sick at 220 for some reason.

    cable pull overs
    70 x 10
    100 x 10
    130 x 10
    160 x 10, 10

    Seated cable rows (chest supported)
    100 x 15
    130 x 15
    160 x 15
    205 x 15
    205 x 15

    Behind the head pull downs wide grip
    120 x 12, 12, 12

    Pretty good day although I didn't feel to well and wasn't too motivated today for some reason. Turned out ok though.
    Shoulders tomorrow...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6293
    Juggernaut thegoon's Avatar
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    Default

    Behind the head , living dangerously

  4. #6294
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 6, day 3

    Shoulders
    Standing strict press
    bar x 20
    95 x 10
    115 x 10
    145 x 5
    165 x 5, 5

    Seated db presses, back at 90 degrees
    40s x 15
    50s x 15
    60s x 15, 15

    db side laterals
    15s x 15
    30s x 10, 20s x 10, 10s x 10
    30s x 10, 20s x 10. 10s x 10

    barbell shrugs
    135 x 15 (behind)
    225 x 15 (behind)
    225 x 15, 15 (front)

    and that was it. Good day.

    Quote Originally Posted by thegoon View Post
    Behind the head , living dangerously
    LOL, I had to laugh when I saw Mike O'hearn post an IG video of behind the head pulldowns about an hour after we did them. I like presses that way too. I think I remained flexible enough for them from years of low bar squats.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6295
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 6, day 4

    Arms

    seated alt db curls
    20s x 25
    30s x 15
    40s x 10
    50s x 10, 10, 10

    cable curl, cambered bar, close grip
    100 x 15
    130 x 15
    145 x 10
    160 x 10

    1 arm OHExt, db
    20 x 20s
    25 x 20s
    30 x 20s, 20s

    Rev grip bench
    bar x 20
    135 x 15
    185 x 15
    205 x 12, 12

    and that was it.
    doesn't look like much when I type it out but man it felt good today. Maybe it was all the reps, especially on the lighter sets. Keeps weight down a bit and hits the muscle harder, joints a little easier I guess.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6296
    Iron Addict CMC191's Avatar
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    Quote Originally Posted by tjoe View Post
    Shoulders
    Standing strict press
    bar x 20
    95 x 10
    115 x 10
    145 x 5
    165 x 5, 5

    Seated db presses, back at 90 degrees
    40s x 15
    50s x 15
    60s x 15, 15

    db side laterals
    15s x 15
    30s x 10, 20s x 10, 10s x 10
    30s x 10, 20s x 10. 10s x 10

    barbell shrugs
    135 x 15 (behind)
    225 x 15 (behind)
    225 x 15, 15 (front)

    and that was it. Good day.

    LOL, I had to laugh when I saw Mike O'hearn post an IG video of behind the head pulldowns about an hour after we did them. I like presses that way too. I think I remained flexible enough for them from years of low bar squats.
    I prefer behind the neck presses as well. Always felt more natural doing it that way, as long as you're flexible enough to do them

  7. #6297
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 7, day 1

    Chest
    bench
    bar x 50
    135 x 4
    185 x 4
    225 x 4
    275 x 4 felt too heavy for some reason
    290 x 4, 4 and 6
    Not super happy with that. Seems off today.

    Inc db presses
    50s x 5 sets of 20 reps

    seated cable fly, think pec dec
    25 x 15
    40 x 15, 15, 15

    Dips SS/W push ups on the db rack
    15/15
    11/15

    chest felt good, just not thrilled with the numbers today. The goal on bench was 4, 4 and AMRAP so I did that... guess I was just hoping for more than 6.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6298
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    2 hours of Over Time killed our training plans today.
    Back tomorrow I guess.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6299
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by tjoe View Post
    2 hours of Over Time killed our training plans today.
    Back tomorrow I guess.
    Hate it when things get in the way of training lol...

    How do you handle it?

    Do you view it as another day of recovery or a missed session? or just not all that fussed?

    I know dudes get real anxious if they miss a workout... I admit, i don't like missing training but try to divert the anxiety of missing a session and view it as a way of alleviating fatigue with another days rest.

  10. #6300
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 7, day 2

    Deads
    135 x 5 sets of 10 reps

    wide, underhand pull downs
    70, 90, 110, 130 all for 1 set of 15 reps
    150 x 3 sets of 15 reps

    single arm cable row, chest supported on bench
    100 x 12
    130 x 12, 12

    and that was it.


    Quote Originally Posted by Guvnor View Post
    Hate it when things get in the way of training lol...

    How do you handle it?

    Do you view it as another day of recovery or a missed session? or just not all that fussed?

    I know dudes get real anxious if they miss a workout... I admit, i don't like missing training but try to divert the anxiety of missing a session and view it as a way of alleviating fatigue with another days rest.
    Honestly I hate missing days. However, I try not to let it get to me and stress me out. Things happen. I don't make money from this hobby, I just enjoy it. I look at yesterday like 2 hours of overtime pay lol Life is really shitty sometimes (especially if you watch the news) so I feel like our response to those things (whatever they may be) is really the key to LIFE in general. Look for the good in every situation. Sometimes the bad will out weigh it but if you can find just that little bit of good to focus on... thats the ticket right there. IMO of course.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6301
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    and another missed training session due to OT. Awesome.

    Hopefully I have badass arm day tomorrow...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6302
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by tjoe View Post
    Deads
    135 x 5 sets of 10 reps

    wide, underhand pull downs
    70, 90, 110, 130 all for 1 set of 15 reps
    150 x 3 sets of 15 reps

    single arm cable row, chest supported on bench
    100 x 12
    130 x 12, 12

    and that was it.


    Honestly I hate missing days. However, I try not to let it get to me and stress me out. Things happen. I don't make money from this hobby, I just enjoy it. I look at yesterday like 2 hours of overtime pay lol Life is really shitty sometimes (especially if you watch the news) so I feel like our response to those things (whatever they may be) is really the key to LIFE in general. Look for the good in every situation. Sometimes the bad will out weigh it but if you can find just that little bit of good to focus on... thats the ticket right there. IMO of course.
    That's a good approach m8, and I totally agree with you!

  13. #6303
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 7, day 3

    Was biceps and triceps

    I honestly forgot everything we did as far as weight goes.

    rope hammer curls
    cambered bar cable lying extensions, slight incline
    alt db curls BUT reverse. so you hold one side while you do the rep in the opposite arm. constant tension, felt great
    cambered bar pressdowns

    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

  14. #6304
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 8, day 1

    Chest

    Bench
    bar x 15
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    310 x 3, 3, 4

    inc db press
    60s x 5
    80sx 5
    100s x 12, 9 or 10

    Super Set:
    cable fly with 40/inc db fly with 25s
    10/10
    10/10
    10/10
    I held the squeeze on the cable fly, exaggerated the stretch on the db fly.

    I am disappointed with the bench for sure. 310 x 4 puts me right around 350 for a single. A while back I hit 325 x 4 whites about 368. Not sure why it's slipping. I know I need more sleep for sure. Maybe I could be eating some more... Anyway, 8 weeks in and I should certainly be well over that 350 mark... pisser.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6305
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 8, day 2

    Back

    deads
    155 x 5 sets of 10 reps
    so sad. BUT, they felt a million times better than 135 x 5 sets of 10 last week. nice.

    close, neutral pull downs
    100 x 12
    130 x 10
    160 x 8
    190 x 8
    220 x 8
    235 x kinda like 8, lol

    1 arm db row
    100s x 5 sets of 5 reps in each arm
    was pretty good. I know its not much but this is one of those moves I have to be careful on. Thats why I kept the reps lower and did a few more sets. I was happy using the largest DB we have.

    that was it.
    So nothing great here, but to DO deads 2 weeks in a row felt good. To use the 100 for rows also felt ok today and the pulldowns were solid. 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

  16. #6306
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 8, day 3

    Shoulders

    Seated db press
    20s x 20
    40s x 10
    60s x 10
    80s x 5
    85s x 5
    90s x 5
    95s x 5
    100s x 5

    db side laterals
    20s x 20
    30s x 8
    35s x 8
    35s x 8

    lying face down on an incline bench
    ez bar in hands, raising it out in front till its overhead
    3 sets of 12 reps

    Super set:
    ez bar underhand grip front raise/same grip into an overhead press
    40 x 12/12 for 2 sets

    Great session.
    Still not remotely happy with my strength but it did feel good to get the 100s on seated presses.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6307
    Forum Leader: Training Journals tjoe's Avatar
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    Default Week 8, day 4

    arms

    alt db curls ss/w rope press downs
    curls up to 50s x 3 sets of 12
    press downs forget the weight but all sets of 15s

    ez bar curl close grip ss/w pullover and press (old school)
    70 on the curls for 15s
    95 on the pullover press for 10s
    4 sets

    short and sweet.
    arms were pretty lit.
    good day.
    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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