ohjoshua Posted June 17, 2014 Author Report Share Posted June 17, 2014 Tuesday17/06/2014 Bench press s/s bent over bb rows 60kg*880kg*8100kg*1110kg*2*6 ( 3 reps per set for the rows, 5 reps on the last set.) Front squats40kg*360kg*380kg*1100kg*2*2110kg*1120kg*1130kg*1 PB135kg*1 PBDips bw*20cable rows130lb*20Bike 2min flat out Note: I picked up 10kg all time PB for my front squats which I was happy with I knew I could get 130kg but it wasnt that hard so had a crack at 135kg which was a bit harder. I will carry on with my program with same weights and wont try a bench max until after the program. I am very happy with this progress and keen to keep brining up my front squat. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 18, 2014 Author Report Share Posted June 18, 2014 Wednesday18/06/2014 Military press s/s pull ups30kg*8 + bw*840kg*8 + bw*850kg*8 + 8kg*860kg*9 + 12kg*8 Dead lifts s/s with leg raises 5reps*5kg per set 100kg*1140kg*1180g*1200kg*1180kg*1 Note: Feeling strong on all lifts tonight, prob the best weight for reps I have done on Pull ups? Also good easy rep on 200kg for deads Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 21, 2014 Author Report Share Posted June 21, 2014 Saturday21/06/2014 Flat BB BP s/s supine rows 8 reps per set60kg*880kg*3100kg*1110kg*6*6 Front squats40kg*360kg*380kg*1100kg*6*6Note: wow what a session! bench felt good, great pump tbh really slow on last rep of last couple of sets. Front squats... omg I am unfit. The whole time I was trying to come up with excuses not to do the rep/sets, I just wanted to go heavy but do a couple of reps only. Any way its done now, on wards to 5*5 in my next heavy session, with increased weight. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 24, 2014 Author Report Share Posted June 24, 2014 Tuesday24/06/14 Deadlifts 60kg*1100kg*1140kg*1180kg*1200kg*1 (no belt) Clean + press s/s pull ups60kg*5 + bw*560kg*5 + bw*860kg*5 + bw*1060kg*5 + bw*8 Note: prob the heaviest deadlift I have done without a belt feeling strong. Clean + press feeling strong today too. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 26, 2014 Author Report Share Posted June 26, 2014 26/06/14 Thursday Flat BB BP s/s Bent over BB rows 60kg*880kg*8100kg*1110kg*2*6 Front squats s/s leg raises 5-10 reps per set 40kg*360kg*380kg*1100kg*2*6 Ez bar curlz s/s skull crushers(30kg*10 + 30kg*8)*4 Smith machine leg press (lying on my back on the floor using my legs to push the smith machine bar up and down)40kg*1080kg*10120kg*10160kg*10 Note: This was obviously an easy session for bench and squats. I didnt have my belt for my squats which wasnt ideal because of my hernia. Sunday or Monday will be a big session where the weights go up and its 5*5 rep/sets. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted June 26, 2014 Report Share Posted June 26, 2014 You have a hernia? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 27, 2014 Author Report Share Posted June 27, 2014 You have a hernia?lol yeah. I had it when doing some power cleans years ago.It doesnt bother me much these days unless I am going heavy without a belt. (hernia is just above my belly button so belt holds it in well) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 28, 2014 Author Report Share Posted June 28, 2014 Saturday28/06/13Dead lifts60kg*2100kg*2140kg*2180kg*1200kg*1 (held at top for 20 sec) Clean and press60kg*370kg*380kg*1 Pull ups bw*317.5kg*325kg*3 Note: Just a quick one while we were out. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 29, 2014 Author Report Share Posted June 29, 2014 Sunday29/06/14 Bench press s/s seated cable row60kg*580kg*3100kg*1110kg*1120kg*1130kg*1140kg*1 ( long time PB)100kg*8 Front squat 60kg*380kg*190kg*1100kg*1110kg*1120kg*1130kg*1140kg*1 (all time PB)\100kg*8 Curlz 45kg*15 ABz 5 min of abz stuff with my wifeNote: weee more PB's. long time since I have hit 140kg on bench, and it wasnt that hard. I think there will be more to come in coming months as I head toward the all time PB of 150kg on bench.Front squats very good. This was a little harder than the 140kg bench but not a total grinder. This was a 125kg max just over a month ago. Keen to keep this going as I head into the second half of my program. I will test again after I finish it. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted June 29, 2014 Report Share Posted June 29, 2014 good job man. jelly of bench! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 2, 2014 Author Report Share Posted July 2, 2014 Cheers kingWednesday 02/07/14 Military press S/S pull ups40kg*8 + bw*550kg*8 + 8kg*560kg*8 + 12kg*570kg*5 + 16kg*560kg*5 + bw*15 Deadlifts60kg*1100kg*1140kg*1180kg*1200kg*1210kg*0Upright rows s/s bench dips(40kg*10 + bw*15)*3 Note: first time I have missed a lift in a while ... No chalk and a shit bar with no grip. I hurt my back a little and dropped the bar on the way up. I broke the floor easy and felt strong but grip was an issue. Any way back is sore now and I am mad. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 6, 2014 Author Report Share Posted July 6, 2014 Thursday3/07/14 Bench press s/s supine rows 8 reps per set60kg*880kg*3100kg*1115kg*5*5 Front squats40kg*360k*380kg*190kg*1100kg*1110kg*1100kg*1 Paused Single leg front squatsbw*5*2Bike 2 min hardNote: back felt a lot better after my wife gave me a long massage. It still wasnt ready for my 5*5 front squats at 105kg. I was happy with my bench and was prob a volume PB? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 6, 2014 Author Report Share Posted July 6, 2014 Sunday 6/07/14 Military press s/s chin ups 5 reps per set20kg*1240kg*350kg*360kg*370kg*2*2 + 8 chin ups on last set. Dead lifts70kg*2.... nopeSquats70kg*390kg*1 .... nope reFront squats90kg*1.... nope Note: Ok very average session today, Back needs more time, I should be able to do my next session of 2*6 at 100kg on front squats and then it should be fully recovered for my 5*5 for front squats.Tbh not sure weather to still do my 5*5 for front squats or just jump straight to my 4*4. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 8, 2014 Author Report Share Posted July 8, 2014 Tuesday8/07/14 Front squats40kg*360kg*380kg*190kg*1100kg*1110kg*3*3100kg*8 bench press s/s bent over bb rows60kg*580kg*5100kg*1110kg*2*3 ( 5 reps per set on rows)60kg*15 + 12 pendley rows Note: I went to wrestling last night and what a work out, I was sore all over. Abbs real sore esp obliques. For some reason with the sore abs my back felt really good tonight for squats. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted July 8, 2014 Report Share Posted July 8, 2014 Dam back injury. I have to be very carefull too. Lower back? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 9, 2014 Author Report Share Posted July 9, 2014 Dam back injury. I have to be very carefull too. Lower back?Yeah lower back, it has been getting agrivated when doing deadlifts sometimes. Quite bad last time I did 210.It is feeling better now though. Quote Link to comment Share on other sites More sharing options...
Monarchking Posted July 9, 2014 Report Share Posted July 9, 2014 Scarey. I had 2 months off work and liftin last year due to lower back failure. Hope it comes right.thts why I front squat, less stress and pretty good overall demand on the bidy Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 10, 2014 Author Report Share Posted July 10, 2014 10/07/14Thursday Military press s/s chin ups30kg*10 + bw*340kg*8 + bw*550kg*5 + bw*660kg*3 + bw*870kg*2 + bw*875kg*2 + bw*8 Deadlifts60kg*2100kg*1140kg*1180kg*1 Squats (narrower stance than normal)60kg*5100kg*5140kg*5 Note: Dealifts felt good, but didnt want to push it. Squats felt great. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 11, 2014 Author Report Share Posted July 11, 2014 Scarey. I had 2 months off work and liftin last year due to lower back failure. Hope it comes right.thts why I front squat, less stress and pretty good overall demand on the bidy cheers for the well wishes, yeah its good now. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 12, 2014 Author Report Share Posted July 12, 2014 saturday 12/07/2014 Bench press s/s rows60kg*5 + seated cable row (scr) 120lb*1080kg*3 + scr 120lb*10100kg*1 + scr 140lb*10110kg*1120kg*4*4 + supine row 8 reps per set front squats40kg*160kg*180kg*190kg*1110kg*1120kg*1120kg*2*2 db curlz s/s close grip dips15kg*12*3 + bw*8*3 Note: bench was tough but got through it so thats cool. front squats were feeling really good, technique feeling great. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 13, 2014 Author Report Share Posted July 13, 2014 sunday13/07/14 Military press s/s pull ups30kg*10 + bw*540kg*5 + bw*550kg*3 + 8kg*360kg*3 + 8kg*370kg*1 + 16kg*375kg*1 + 16kg*3(80kg*1 + 20kg*3)*2 Dead lifts60kg*2100kg*2140kg*1180kg*2,1 Zercher lunges off the rack60kg*3 80kg*2*2 Zercher squats80kg*3*2 Note: trying some new moves with the zercher lunges which I think could help with wrestling. I will be going back to wrestling tomorrow night. Deadlifts still not feeling 100% so didnt push it. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 16, 2014 Author Report Share Posted July 16, 2014 Wednesday 16/07/14 Bench press s/s seated cable row 8*130lb per set60kg*880kg*1100kg*1110kg*2*6 Front squats s/s leg rasies 6 reps per set 40kg*360kg*380kg*190kg*1100kg*1110kg*1120kg*1*2 Smith machine calf raises40kg*10*2 Dips s/s chin ups (coninuous)bw*10 + bw*3bw*8 + bw*5bw*6 + bw*3 Note: I think I lost my weight belt... might have left it at the gym during my Sunday session... fck im pissed, dont know what I am gonna do with my heavy front squats on my next session :S Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 18, 2014 Author Report Share Posted July 18, 2014 Thursday17/07/2014 Military press s/s lat pull down (40kg*145 + 110lb*15)*3 Dead lifts60kg*3100kg*3140kg*3160kg*3 BB culrz s/s rope tri ext(60kg*10 + 80lb*12)*3Note: Firstly good news I will be able to get my belt back on Saturday morning, These last two work outs I have really missed it (feel the hernia a lot more with it). It will be a big session on saturday or Sunday dending on when I make it in . Quote Link to comment Share on other sites More sharing options...
AZIDE Posted July 18, 2014 Report Share Posted July 18, 2014 do you even cut? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 19, 2014 Author Report Share Posted July 19, 2014 do you even cut?lol, I need to update my title. I stopped cutting couple of months ago now, I am trying to build up some strength atm. Saturday 19/07/14 Bench press s/s supine rows 8 reps per set40kg*860kg*880kg*8100kg*3110kg*1120kg*1130kg*1140kg*1142.5kg*1 long time PB + 12 supine rows60kg*30 (rep PB) + 12 supine rows Front squats s/s leg raises 5 reps 40kg*560kg*580kg*390kg*1100kg*1110kg*1120kg*1130kg*1140kg*1142.5kg*1 all time PB60kg*20 (rep PB) Sit ups bw*1010kg*10bw*10 Standing single leg calf raisesbw*10*2 Bike5min Note: I took a pre work out supplement before the work out and had heaps of energy I would have happily stayed longer but had to get home to my lovely wife. Happy with a couple of small PB's, I think its time to start again and start building up some volume again. Quote Link to comment Share on other sites More sharing options...
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