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  1. #1
    Registered User tjoe's Avatar
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    Can No Longer Resist the Heavy!

    what's up guys? I can't resist the heavy weights any longer! I tried my best to stick to the sets of 10 but Oct. is way to far away! After going to the NERB last weekend and being sick this week (with time off from the gym, lots of time to think) I have to go back to training heavy. I'm also sick of training 5 days a week and not being able to fit in any cardio.

    So, I'm considering a 3 day routine, cardio on off days and the focus of the weight training on getting stronger on the big 3 (particularly the bench). I've always seemed to make better progress on less volume. I like to put everything I've got into 1 set, rather than spreading it out over 3 on 3-4 different moves.

    Still kickin' the idea around, but I should decide by this weekend so I can fire it up on Monday. HHMMMM.....
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  2. #2
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    hell yeah man. You're already strong as hell, there's no reason to deny yourself what you really love about lifting.
    Training Journal:
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  3. #3
    HUGEBANKS BB2K's Avatar
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    I feel your pain man. I love to lift heavy, when i try to do several sets of higher reps..its ok but i miss the heavy stuff. I am going to start a mon wed fri routine in which i squat, bench and deadlift 3 days a week. its an 8 week program but i will be starting the phase 2 which is the last 4 weeks. I am hopeing to do a bench meet june 3rd.

    what routines have you looked at tjoe?
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  4. #4
    Registered User tjoe's Avatar
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    I do mostly all of my own routines. I have played with westside type stuff and a few years back I did the old muscle media 2000 bench routine. The mm2k one worked real well for myself and several others at my gym. I did get stronger with westside as well, and added some thickness at the time. It really boils down to training your @ss off, getting plenty of rest and lots of good food. You nail those 3 and just about any routine (designed towards your goal) will work great.

    Although I want to concentrate on the bench, I should still be able to pull 700 by sept. I wouldn't mind sinking that 585 I barely missed either! I can still hear those 6 plates laughing at me!
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    Originally Posted by tjoe
    I can still hear those 6 plates laughing at me!
    I know the feeling my man. lol
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    Thumbs up

    Originally Posted by tjoe
    what's up guys? I can't resist the heavy weights any longer! I tried my best to stick to the sets of 10 but Oct. is way to far away! After going to the NERB last weekend and being sick this week (with time off from the gym, lots of time to think) I have to go back to training heavy. I'm also sick of training 5 days a week and not being able to fit in any cardio.

    So, I'm considering a 3 day routine, cardio on off days and the focus of the weight training on getting stronger on the big 3 (particularly the bench). I've always seemed to make better progress on less volume. I like to put everything I've got into 1 set, rather than spreading it out over 3 on 3-4 different moves.

    Still kickin' the idea around, but I should decide by this weekend so I can fire it up on Monday. HHMMMM.....
    Go for it Tjoe!Great jobs on DEADS bro!
    I GOT 99 PROBLEMS BUT A BENCH Aint ONE!

    http://www.youtube.com/watch?v=qkOd3D7B9Jk

    Best lifts in comp:
    620lb Bench press with single ply Fury.
    530lb Bench press Raw
    640lb Deadlift Raw

    http://www.youtube.com/watch?v=WxhegfRjHkg
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  7. #7
    Registered User tjoe's Avatar
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    So I started the new routine this week.
    Today was focused on the bench (where I need the most work)
    My working sets were with 315. I got 5, 5 and 4
    Form was totaly different than normal. More powerlifting style.
    Huge arch (back was cramping), Index finger on rings, Paused EVERY rep.

    Then tris with some nose breakers
    Front laterals, palms facing each other, alternating
    Reverse pec dec, one arm at a time. (like Mendelson in new M&F*no comments*) any way they felt great I recommend you try them.

    I know your thinking 315 x 5 "not so great" but I was very pleased with them for a few reasons. First, much different form I'm not used to. Second I did tris on Sat and this workout on Mon. Third, still not 100% health wise. Couldn't breath on the last 2 reps of each set due to congestion.

    Anyway, everything felt great and I'm excited to get deeper into my routine. Deads tomorrow, I'll try to get a vid. Peace
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  8. #8
    HUGEBANKS BB2K's Avatar
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    Originally Posted by tjoe
    I know your thinking 315 x 5 "not so great" but I was very pleased with them for a few reasons. First, much different form I'm not used to. Second I did tris on Sat and this workout on Mon. Third, still not 100% health wise. Couldn't breath on the last 2 reps of each set due to congestion.

    Anyway, everything felt great and I'm excited to get deeper into my routine. Deads tomorrow, I'll try to get a vid. Peace

    Dude when someone can rep 315lbs 5 times and with pauses, they did a damn good job. Dont sell yourself short bro. I got 315lbs today for 3, almost 4 and it is an azz kicker. lol Keep up the great job!
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  9. #9
    Registered User ossizen's Avatar
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    I changed up my workout abit today. Not quite a 5x5, but it sure kicked my back's arse. Got my back begging for mercy.

    It's not too sore right now, but I'll bet DOMS will kick in in the morning. LOL
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  10. #10
    Registered User tjoe's Avatar
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    Deads
    135 x 5
    225 x 5
    315 x 5
    405 x 3
    495 x 2
    600 x 1, 1 *First single was hard and a little shakey! Second single was smooth like butta! Just goes to show even though Iíve been destroying the repsÖ you gotta go heavy or you lose it.

    45 Degree Sled (Hammer Strength)
    3 a side x 12
    5 a side x 12
    7 a side x 12, 12

    Seated row 24″ overhand grip
    150 x 15
    225 x 12, 12

    Barbell Curls
    95 x 3 sets of 12 reps *These SUCKED. I know not very heavy but it felt like my arms were going to split open, not sure why.

    Overall very happy with todays lifts. Had to use straps for the 600 cause I was in PF over in Springfield and they donít have chalk otherwise great day.

    I was real happy with everyone watching the 600 pull... I guess they don't see that too often!!
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  11. #11
    Registered User tjoe's Avatar
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    5-19-06
    Bench Work 2

    Bench (high arch, grip inside the rings, touch and go)
    bar x 15
    135 x 10
    185 x 5
    225 x 3
    275 x 3
    315 x 3
    365 x 2
    375 x miss
    315 x 6 *Moved grip to ring finger on ring.
    Bench was harder than I thought today, I wanted triples at 365. Then I remembered that my grip was much closer than usuall. Apparently my tris need some work. I learned something, therefore it was good.

    Front Press on a Smith
    90 x 8
    140 x 8
    180 x 5
    230 x 3
    250 x 1 and 1 extremely forced rep

    Dips (bodyweight)
    20, 20, 18

    db Side Laterals
    35s x 12, 12, 12

    Great day afterall. Killed the tris between the close benching, close on the smith and then dips. I feel this day might need a little tweaking but Iím not quite sure what yet. Maybe, switch from close benching to reverse grip benchÖ not sureÖ
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  12. #12
    Registered User tjoe's Avatar
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    Squat Day

    Squat
    bar x 10
    135 x 8
    225 x 6
    315 x 4
    405 x 2
    500 x 1, 1 *Yes Iíve done 5 reps @ this weight but not for a while. The single were very deep and strong, and it was good to feel the weight again.

    Close Gip Pulldowns
    100 x 8
    150 x 8
    200 x 8, 8, 8

    db Hammer Curls (cross body)
    40 x 5
    50 x 5
    60 x 5, 5, 5

    Good day all around. Took my time so I could try and keep the weight heavy(ish). I was supposed to do bentover rows as well, however we are putting in a cement patio tommorow and figured my lower back would not be so happy with me. Real happy with the squats though, everything felt just right.
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  13. #13
    HUGEBANKS BB2K's Avatar
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    Go Joe! looking strong my bratha! Keep up the awesome job man!
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  14. #14
    Registered User tjoe's Avatar
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    Bench Work 1

    Bench (high arch, index finger on rings)
    bar x 10
    135, 185, 225, 275 all for 1 set of 5 reps
    315 x 5, 5, 4 and 4 all reps paused on chest
    *A little bummed that I was the same as last week, but my diet was horrible the past couple of days so I know the culprit.

    Nose Breakers
    70 x 8
    125 x 8, 8, 8 I thought these were real hard today. Last set was particularly ugly.

    Front db raises (palms remained nuetral)
    35s x 12, 12, 12

    1 Arm Reverse Pec Dec (Scot Mendelson style)
    90 x 15, 15, 15

    OK day. Upset about my dieting stupidity so I did that fourth set of 4 as punishment! The rest of the day was on par. Very long rest periods. Total time today was almost 2 hours!
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  15. #15
    Registered User tjoe's Avatar
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    Deadlift Day

    Donít remember exactly because I lost what I wrote down. By I do remember the highlights of the day.

    Deads were heavy. Got a hard 585 and missed 600!! Bummer, the hour of tredmill the day before probably didnít help so much.

    45 Degree Sled went very well however. I just worked up to one good set with 8 plates per side and got a strong deep set of 10 reps. Sled was Quantum.

    Seated cable rows with a close grip went very well also. Got down to the stack working up by sets of 10 and then pulled it all for a strong set of 15 reps!! Iíve done 10-12 before on this piece but with much more motionÖ these were pretty!

    Barbell curls were kept strict with low reps this time. Olympic bar and kept adding 10s for sets of 5-6 reps. I think I went to 4 10s a side (may have been 5, not sure) and did 3 sets there.

    All in all a good day minus the lousey pull. Canít expect too much on less calories and a few hours of cardio. I donít mind the cardio so much and I really do think it helps with several factors, but I NEED to keep my calories higher. Thatís my trouble spot.
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    Heavy, Heavy, Heavy!

    Man I tried to lift lighter use more reps... Every time I walked out of the gym I felt like I cheated. I made excuses, "My injuries"... I tried to lift faster with more intensity. It didn't matter. It never felt right. So I worked smarter to let my injuries heal and then back to the heavy weights. I'm a bodybuilder and I know I should judge my results by the mirror and not the weight, but it's like having a car that looks like a Ferrari and runs like a Geo!
    tjoe, your on the right track, laps ahead of many of us!
    Hear's what you must do for me. It's pretty simple really, but I didn't say easy - after all, as I said the slogan "No Pain, no gain" originated in bodybuilding circles. It's what sets those who succeed apart from those who don't: You must have a sincere and burning desire to achieve what you dream... You hold all the answers right here in your hands...
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  17. #17
    Only Real Men Squat!!! hebijake's Avatar
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    I gotta agree Joe, though you've taken a bit of a break for a bit, your still a way's ahead of most of us other guy's on here. Keep up the hard work, and push harder than you have before and your bound to get back into it and above.
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  18. #18
    Registered User tjoe's Avatar
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    Bench Work 2

    Not the best of days. Memorial day so I was up at 6am to go out to the Chicopee PF so I could train at 7 when they opened. I donít do so well in the mornings. Didnít write it down again so Iíll give you the jist of things.

    High incline front press up to a heavy single and then a down set of 8 reps(hard).

    Overhead EZ bar extensions up to one heavy set of 120lbs. for I think 10.

    Incline db flyes for a couple sets just so I didnít neglect my chest completely.

    Straight bar pressdowns working up to the rack(240) for either 8 or 10 reps (real HARD).

    Glad I went in early instead of skipping it altogether. Afterwards I felt pretty good. Pretty steady with the Mon, Wed, Fri lifting and Tue, Thurs, Weekend cardio routine. Still need to concentrate on getting my GOOD calories a little higher though. Although the steak I just polished off was pretty goodÖ
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  19. #19
    Registered User tjoe's Avatar
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    Thanks guys! I just hope my posts help somebody in some way. Your encouragement definately helps me out.

    Tomorrow is my Squat day followed by some back work and bis. Not sure about what type of squats yet (front or back) but I'm leaning toward 500 again maybe for a couple this time. We'll c when I get warmed up and I'll go by feel... it'll be here anyway for those interested.
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  20. #20
    Registered User tjoe's Avatar
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    Squat Day

    Squats (back squat)
    bar x 10
    135 x 5
    225 x 5
    315 x 3
    405 x 2
    495 x double *Happy with that! 405 x 2 felt heavy. Moral of the storyÖ keep goiní!! The first rep was very solid, second rep drifted slightly forward and I felt my back take over (which is strong) but nothing to worry about, and I powered it up. Not too shabby for an hour of intervals on the tred yesterday.

    Front Squat
    185 x 12 Just one set to get some blood into the quads with some reps.
    Neutral Grip Chins (body weight)
    8, 7, 6 *For the record, I bring my chest up to the bars as I arch back and squeeze my shoulder blades together. Very deliberate motion.

    Cross Body Hammer Curls
    40s x 3 sets of 10 reps

    Happy with the squats! Great ride on the bike out to Planet Fitness in Chicopee. Good day all around! Tomorrow is cardio and Friday is benchiní, HOWEVER, we are going to Mohegan Sun Thursday night to see the Strongman event. This means we wonít be home until early Fri morning. That may hamper the pressing a bit. Time will tellÖ
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  21. #21
    Registered Sex Offender Hairy Nipple's Avatar
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    you're an inspiration man.
    wow strong misc section
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  22. #22
    Deathwatch Competitor AngeloBangelo's Avatar
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    This is really good stuff. I wish I could put up numbers like that, haha. Keep up the great lifts and keep posting them up.
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  23. #23
    Registered User tjoe's Avatar
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    Bench Work 1

    Bench Press (high arch, pause reps on working sets, middle finger on ring)
    bar x 15
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 3
    335 x 2 sets of 3 reps *Puts me slightly higher than 315 x 5.

    Close Grip Bench on Smith Machine
    90 x 5
    180 x 5
    230 x 5
    270 x 5, 6
    *I donít count the bar because itís counter balanced but the last sets were 3 plates a side.

    Front db Raises
    40s x 3 sets of 10 reps
    I really enjoy these because of how much it forces you to tense your entire body. I alternate reps and you can really feel your back working to keep the form.

    1 Arm Reverse Pec Dec
    110 x 3 sets of 12 reps
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  24. #24
    Registered User tjoe's Avatar
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    Deadlift Day

    Deads
    135 x 10
    225 x 8
    315 x 6
    405 x 4
    495 x 2
    585 x 1 *Pulling has not been going as well as I wanted lately. Iím also down in weight at around 212-215 depending on the day. I am some what happy keeping ass much strength as I have even though Iíve been doing an hour of cardio 3-4 days a week. 585 could have been a double but my left grip started to goÖ damn those straps!!!

    45 Degree Sled
    2, 3, 4, 5 and 6 plates a side all for sets of 20 reps
    Not so fun but a great pump and joints felt fantastic with the higher volume.

    Seated cable rows (24″ grip, palms down)
    100 x 10
    150 x 10
    200 x 3 sets of 10 reps

    That does it for today. I was supposed to do curls but I ran out of time due to the high rep sled work. Thatís why I did a couple extra sets of rows rather than rushing some half-assed curls just to say I did them. Feel good today though and so far the 3 day a week routine is going well even though it is a 4 day split.
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  25. #25
    Registered User tjoe's Avatar
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    Bench Work 2

    Steep Inc. Smith Press (grip slightly wider than shoulder width, elbows to the front to target more tris)
    90 x10
    140 x 8
    180 x 5
    230 x 3, 3, 3 (weights do not include the bar)

    Overhead Ext. w/EZ bar (close grip)
    70 x 20
    90 x 15
    120 x 8
    140 x 2 and 2 forced *was hoping for 5-6 repsÖ bummer!
    70 x 25

    EZ bar curl alternating with db Side Laterals (NOT super set)
    Curls 70 x 3 sets of 20 reps
    Sides 20s x 3 sets of 20 reps

    And 49 minutes of cardio at 7 am this morning, interval style. So far so good. Strength is coming down a little but I am holding much more than when I got ready for my wedding last year. Thatís currently the goal. Trim down a little but try to hold onto as much strength and muscle as possible (isnít that every ones goal?). I do refuse to drop below the 200lbs. mark though. At the wedding I was 183 and I definitely lost too much muscle. Iím trying not to let that happen again!
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  26. #26
    Registered User tjoe's Avatar
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    Squat Day

    Squats
    bar x 10
    135 x 8
    225 x 6
    315 x 4
    405 x 2
    495 x triple *One better than last week! Only 2 off my all time best and Iím 10+lbs. lighter.

    Front Squats
    185 x 15 *Again just to get some blood into the quads one quick set for 3 more than last time.

    Hammer Iso Lateral Pulldown (underhand Grip)
    45 x 8
    70 x 8
    90 x 8
    115 x 5 couldnít get 6 all the way back. Weight listed is per side.

    DB Hammer curls (cross body style)
    45s x 3 sets of 12 reps Big jump from last time because I had a good rest between these and the pulldowns. I also did neutral chins last time which puts more stress on the forearm.

    Great day and real happy with the squats. The form even felt better than the double last time. Yes, they were deepÖ as always.
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  27. #27
    Registered User tjoe's Avatar
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    Bench Work 1

    Bench
    bar x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 6 and a forced rep (middle finger on ring, touch and go)
    7 clean (ring finger on the line, touch and go)

    Smith Machine Close grip press
    90 x 5
    140 x 5
    180 x 5
    230 x 3
    270 x 3
    320 x 1
    330 x 1
    weight does not include the bar.

    Front Alternating db Raises
    45s x 3 sets of 8 reps

    1 Arm Reverse Pec Dec
    130 x 3 sets of 12 reps
    60 x 15 reps with both arms as a final pump.

    Great day of pressing. Better groove on the second set of 315 hence the extra rep. Most I ever got with 315 was 9, so Iím only 2 shy and much lighter than I was at that time.
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  28. #28
    vascularing defination Newbtime's Avatar
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    Is this your new training journal? Get a mod to move it to the journal section.

    Nice training man you are one strong ****er.
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  29. #29
    Registered User tjoe's Avatar
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    Yeah I guess it is. I post my WO on my site but then I copy them over here. Wasn't going to, but I see some people check it out so why not.

    How do I get them to move it? Thanks! It's good to be a strong **cker!
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  30. #30
    vascularing defination Newbtime's Avatar
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    pm bigpoppaproppy
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