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  1. #121
    Gripper Grinder Chrisx9118's Avatar
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    Great job not only achieving your goal but adding some more weight and beating it!
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  2. #122
    Registered User tjoe's Avatar
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    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.
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  3. #123
    Gripper Grinder Chrisx9118's Avatar
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    Great job on those pullups man. How much do you currently weigh?
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  4. #124
    Registered User tjoe's Avatar
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    210 at the moment. Winter time though... trying to bring it up. Goal last year was 230 and I got to 226.
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  5. #125
    Registered User tjoe's Avatar
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    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!
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  6. #126
    Registered User tjoe's Avatar
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    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!
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  7. #127
    Gripper Grinder Chrisx9118's Avatar
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    Strong stuff man!

    How strict are those curls, either way very strong.
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  8. #128
    KNEES GO PAST TOES GoJu's Avatar
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    good luck with the squats!
    'Prior to the Department of Education, there was no illiteracy'

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  9. #129
    Registered User tjoe's Avatar
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    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!!!
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  10. #130
    Registered User tjoe's Avatar
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    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!
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  11. #131
    KNEES GO PAST TOES GoJu's Avatar
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    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!
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  12. #132
    Registered User tjoe's Avatar
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    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.
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  13. #133
    Registered User dpd555's Avatar
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    Thumbs up

    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
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  14. #134
    Registered User tjoe's Avatar
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    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.
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  15. #135
    Registered User tjoe's Avatar
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    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!
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  16. #136
    Registered User dpd555's Avatar
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    Thumbs up

    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=
    Last edited by dpd555; 10-03-2006 at 02:39 PM.
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  17. #137
    Registered User heavyliftin's Avatar
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    Lookin' good on those lifts man. Keep it up.
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  18. #138
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    Strong squats and deads. Id like to see you max the big three
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  19. #139
    KNEES GO PAST TOES GoJu's Avatar
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    very powerful deads, your press is damn impressive!
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  20. #140
    Registered User tjoe's Avatar
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    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!
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  21. #141
    Registered User heavyliftin's Avatar
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    haha yeah man one day at a time.

    Stick to it and you'll see that five plate bench man. That would be sick.
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  22. #142
    Registered User tjoe's Avatar
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    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!
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  23. #143
    Registered User heavyliftin's Avatar
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    Crazy inclines. Nice job bro.
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  24. #144
    Believe to achieve IronBender800's Avatar
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    Strong workouts dude! You dont have to defend the weight you use on anything.
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  25. #145
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    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.
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  26. #146
    Registered User tjoe's Avatar
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    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.
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  27. #147
    Gripper Grinder Chrisx9118's Avatar
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    Your a beast bro.

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

    http://forum.bodybuilding.com/showthread.php?t=111120791
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  28. #148
    Registered User tjoe's Avatar
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    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.
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  29. #149
    Registered User tjoe's Avatar
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    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!
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  30. #150
    Registered User heavyliftin's Avatar
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    good job man, nice squats.
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