Can No Longer Resist the Heavy!

**Chrisx9118** · 09-25-2006, 05:45 PM

Great job not only achieving your goal but adding some more weight and beating it!

**tjoe** · 09-26-2006, 06:05 PM

Tuesday - back work

Reverse pec dec
40 x 20
60 x 15
80 x 10
100 x 10
120 x 10, 10

Pull-ups (palms facing me)
Me x 5
35 x 5 sets of 5 reps
*Crazy! These were not bad at all today. Last week 25 x 5 was rough for 3 sets. Today with an extra 10lbs. was smooth for 5 sets.

Stiff legged deadlifts
135 x 15
225 x 12
315 x 10, 10
*Lower back still a little tweaky so I did these instead. Still hits the same primary movers but with much less weight and some more reps(volume).

Great day and very pleased with the pull-ups. Hope I can keep adding the weight to these for a while.

**Chrisx9118** · 09-26-2006, 06:22 PM

Great job on those pullups man. How much do you currently weigh?

**tjoe** · 09-27-2006, 04:01 AM

210 at the moment. Winter time though... trying to bring it up. Goal last year was 230 and I got to 226.

**tjoe** · 09-28-2006, 12:35 PM

Thursday - pushin'

Inc bench (at PF so inc was about 30 degrees, lower than my normal gym)
bar x 15
135 x 10
185 x 5
225 x 3
275 x 2
315 x 3 singles
*sweet!! it was one hard one last time.

Ez bar skull crushers
70 x 10
90 x 8
110 x 6
120 x 6, 6

Seated db press
80s(biggest they have) x 3 sets of 12 reps

Had a great day of pressing. Everything felt pretty strong. Felt kinda thick. It was one of those nice days!

**tjoe** · 09-29-2006, 11:27 AM

Friday - Pullin'... kinda

Seated rows (close grip)
100 x 15
150 x 15
200 x 12
250(stack) x 10
285 x 7 pretty reps and 3 more not so pretty reps
140 x 20 stupid tight!

Barbell curl
95 x 12
145 x 5 sets of 4 reps
*These felt heavy today!!

That's all for today, just a little extra back work and some bis to make sure they stay somewhat up to par. Beside, don't want to tire myself out before a big day of squats tomorrow... haha!

**Chrisx9118** · 09-29-2006, 11:32 AM

Strong stuff man!

How strict are those curls, either way very strong.

**GoJu** · 09-29-2006, 11:42 AM

good luck with the squats!

**tjoe** · 09-29-2006, 12:19 PM

Chris - thanks for the continued support. Curls are pretty strict. Usually when I get into heavier lifts my reps slow down some. Not because it's heavy but I concentrate a little more. Hard to explain but I think you get the drift.

GoJu - Thanks! Should go well. No single tomorrow though that was last week. Something in the 4s for a few reps I think. It will come down to how I'm feelin'. On the upside I am going out for a nice fillet later that night and I think I'll thaw a few from the fridge as well. Nothing says "GROWIN" like a good day of squats and a couple pounds of beef!!!

**tjoe** · 09-30-2006, 01:55 PM

Saturday - Squatin'

Bar x 10
135 x 10
225 x 10
315 x 10
405 x 8
That was OK I quess. I've done more but last time I did 405 it was for only 5 reps. D said I definately had two more in me but up 3 reps is good and I don't like to go to failure all that often. Hoping to deadlift on tuesday so why push it.

Seated calf
45 x 4 sets of 20 reps with a long hard stretch between each set.

That was it folks. Short and sweet. Now I eat for a big pushin day on Monday.
Peace!

**GoJu** · 09-30-2006, 04:57 PM

Originally Posted by tjoe

Saturday - Squatin'

Bar x 10
135 x 10
225 x 10
315 x 10
405 x 8
That was OK I quess. I've done more but last time I did 405 it was for only 5 reps. D said I definately had two more in me but up 3 reps is good and I don't like to go to failure all that often. Hoping to deadlift on tuesday so why push it.

Seated calf
45 x 4 sets of 20 reps with a long hard stretch between each set.

That was it folks. Short and sweet. Now I eat for a big pushin day on Monday.
Peace!

great job, 405 x 8 is badass! short and sweet is how I like my workouts!

**tjoe** · 10-01-2006, 08:30 AM

Yeah if you put in enough effort that's about all you need (for strength anyway). Next week It'll be heavier again, not sure what yet but maybe 495 for a single. We'll see how everything feels.

**dpd555** · 10-02-2006, 08:51 AM

tjoe,
Thanks for sending me the link to this. Great journal -I'm subscribed!
We have a very similar approach to training- heavy weight/low volume.

-D

**tjoe** · 10-02-2006, 05:47 PM

Monday - Pushin'

Flat bench
bar x 20
135 x 3
185 x 3
225 x 3
275 x 3
320 x 6 strong reps
*That's what I wanted so I stopped there since I'll be pressin' again on thursday.

Steep Inc. smith press (front)
90 x 5
140 x 5
180 x 5
230 x 4 sets of 5 then one set of 7 reps
Those felt great and I love this exercise. Several sets, pretty heavy, that's gotta stimulate somethin'!!

Great day overall. Happy with the 6 on bench and the bunch o sets on the steep inc.

**tjoe** · 10-03-2006, 11:49 AM

Tuesday - pullin'

Pull-ups (palms towards me)
me x 5
25 x 5
50 x 5, 5, 4, 4
me x 9 and 1 more ugly

Reverse pec dec
70 x 4 sets of 15 reps
*Been workin heavier on this one so I felt a little volume was in order.

SUMO deads
135, 225, 315, 405, 405
for a set of 5 reps each.
*Never really put sumos into a routine. My back is still a little tweaky so rather than fall into a slump and not do anything, I figure I'll try these out. Very weird. However it did completely avoid the little "tweak" I have and I still pulled, so over all I'm pretty happy with the day!

**dpd555** · 10-03-2006, 01:36 PM

tjoe,
Both workouts look very strong. I like how you just do a few work sets. I find this low volume approach is the best way to grow.

Regarding sumo stance- Personally I am stronger with this stance, but I pulled this way for years and only recently tried conventional stance for a few months. I'm going back to sumo b/c it just feels more natural for me.

this kid is a good example pulling heavy with sumo stance

http://www.youtube.com/watch?v=3aw9y...elated&search=

**heavyliftin** · 10-03-2006, 03:58 PM

Lookin' good on those lifts man. Keep it up.

**HumanHorrorFilm** · 10-03-2006, 05:29 PM

Strong squats and deads. Id like to see you max the big three

**GoJu** · 10-03-2006, 06:25 PM

very powerful deads, your press is damn impressive!

**tjoe** · 10-04-2006, 07:32 AM

dpd555 - Thanks bro! I always pull conv so the sumo is odd for me. I may give it a while though as I should be able to do more with the shorter rom. I just have to adapt to that style. If it dosen't go so well, I'll go back to conv. And lets hope you're right about the best way to grow... I'd like a little more size (don't we all)!!

Heavyliftin - Thanks and I intend to!

HHF - Thanks! I usually don't max them all at once like a meet or anything but once in a while I go for new pr. I may do a meet or two in the winter but they would be push/pull, no squat. Most meets around here are APA. I would also do them raw as I'm not used to equipment and don't really care to use any.

GoJu - Thanks, never strong or powerful enough though. I suppose that's why we keep goin' back for more eh! Like that video dpd put up of the 19yr old pullin 830 (I got a ways before ever seeing that myself) and a 5 plate bench someday would be crazy sh*t for me. Oh well... one day at a time!

**heavyliftin** · 10-04-2006, 04:06 PM

haha yeah man one day at a time.

Stick to it and you'll see that five plate bench man. That would be sick.

**tjoe** · 10-05-2006, 11:18 AM

Sick indeed!!

Thursday - More pushin'

Incline bench (home, so a little steeper than the one at PF)
bar x 30
135, 185, 225, 275, 295, 295, 295
all by 3 reps each.
*295 x 3 sets of triples is definately a big step in the right direction! Felt strong and I wasn't even "in the groove" that much. SWEET!

Seated smith press (behind the head)
90 x 15
110 x 15
130 x 8
150 x 8
*I know, not very impressive weight but keep in mind a few things. First: Behind the head, Second: 3-4 heavy sets of incline already and Third: 2 pressing days a week. So the shoulders take a good beating. Not looking for anything spectacular out of these, just some good blood into the joints and shoulder muscles. Looking back I should have done one more set with about 70 for 20-30 reps just to really "flush" the area. Oh - well, hind sight is 20/20!

**heavyliftin** · 10-05-2006, 12:43 PM

Crazy inclines. Nice job bro.

**IronBender800** · 10-05-2006, 02:05 PM

Strong workouts dude! You dont have to defend the weight you use on anything.

**HumanHorrorFilm** · 10-05-2006, 04:42 PM

295 is sick, ubt i understand you about the number game, whenevre you hit a number you want that next step. I was so happy when i got a 300 dead(small i know), then i wanted 350(got it) now im dying to hit 400, its all progressive. I wouldnt be suprised at all to see you nail a 5 plate bench, the way you push yourself.

Question though, how do you find the behind the neck presses. Uncomfrtoable or do you ahve shoulder flexibility to warrant the movement. Ive tried them ebfore and found it uncomfortable on my joints.

**tjoe** · 10-05-2006, 05:05 PM

Heavyliftin - Thanks bro! I'm tryin'

Ironbender800 - Thank you very much. I just try to stay grounded. I know there is always someone out there that can warm up with my max. I came from where many of these guys are now. I remember when my max bench was... don't laugh... 120 lbs!!! I am by no means genetically gifted but I do bust my @ss and like to let the younger guys know what is possible if they stick with it.

HHF - That 5 plates would be nice, but I'm afraid we're all going to have to wait a while for that one. I'll do my best though (u know that). As far as behind the heads: I've got good flexibility. I don't go real heavy as you can see. I try to keep my reps around 8 or higher. I go real heavy to the front though. It's one of those moves that I will "listen to my body" on. If I fight TOO much I can feel my joints get tweaky. So in that regard I stop a rep or so BEFORE the tweaky starts. And yes I love the move. It's just that slight change in angle, ya know.

**Chrisx9118** · 10-05-2006, 06:17 PM

Your a beast bro.

Looking forward to your attempt on 495 for a single ? =)

**tjoe** · 10-06-2006, 12:59 PM

Chris - Thanks man! That 495 is a long way off though!

Friday - pullin' and a little arms (just to see if they're still there)

Wide grip pulldown
80 x 15
120 x 15
160 x 10
200 x 10, 10
*The 200 was not sooo pretty, but not real ugly either... somewhere in the middle.

Hammer Strength Iso Row (top grip, palms down)
45 x 15
90 x 5
135 x 5
180 x 5, 5, 5

Then I alternated one set bi's one set tris. Just wanted a good pump to get some blood in there. Stayed light on tris due to all the other heavy pressing I'm doing.
alt db curls
30 x 15
45 x 12
60 x 8, 8

after every set of curls I did
Overhead ez bar ext
70 x 20 reps

Checked the tape and they were 18 on the dot. Just before I started going heavy again they were just under 18 by a fraction, so I good with that.

**side note**
Goin' to Cape Cod on Saturday to check out a bb show. One of the guys from my gym is in it so we are going to support him and check it out. It is Squat day however so I will have to find somewhere to train. I am hoping things feel good because I'd like to sink 495 for a big single. No promises though, to many factors.

**tjoe** · 10-08-2006, 06:00 AM

Saturday - Squat day

Barbell curls
bar x 20
65 x 15
85 x 15
105 x I think 15 but not completely sure

Squats
bar x 20
135 x 3
225 x 3
315 x 3
405 x 2
495 x 1 BIG DEEP rep!! Real strong! No pause or stutter, just down and up!!
225 x 20 Feet close with a quick fluid motion... great pump and a little volume.

Inc. db curls
30s x 3 sets of 15 reps

Life Fitness standing calf raise.
6 x 10
8 x 4 sets of 10 reps

So I threw in a little extra bis 'cause we trained between pre-judging and the night show (you get a little fired up). However the squats were FANTASTIC!! They felt crazy easy and 475 was HARD last week. Of course I did eat like a pig this weekend and I did get tons of samples at the show, so I did down a double serving of BSN Cell Mass about an hour and a half before we trained. Any way great day and very pleased!

**heavyliftin** · 10-08-2006, 08:40 AM

good job man, nice squats.

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