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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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Sunday

04/02/2018

 

Speed

 

BB BP speed

 

60kg*5

80kg*5

100kg*3*3

 

Supine row

 

Bw*10*4

 

Leg press

 

3pp*10

4pps*10*2

 

Curlz S/S close grip clapping push ups

 

30kg*10 + Bw*10

45kg*5 + bw*10

(30kg*10 + bw*10)*2

 

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Tuesday

 

06/02/2018

 

Military press BB A1

 

40kg*8

50kg*8

60kg*8

65kg*8

60kg*8

 

Chin ups / pull ups A2

 

bw*8*2

9kg*8*2

 

Dead lifts

 

100kg*5

140kg*3

180kg*1

200kg*1

140kg*5

 

Giant set

 

Upright rows + db shrugs + db shrugs + db lat rasies + upright rows

 

35kg*12 + 50kg*8 + 37kg*8 + 12kg*12 + 35kg*8

 

Note: Pull ups were quite good, very controlled and full range of motion. I should have done one more set :S  .  Dead lifts and military presses felt hard. Giant set was fun, haven't done anything like in years.

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Thursday

 

8/02/2017

 

BB BP A1

 

60kg*8

80kg*8

100kg*3

110kg*2

120kg*1

130kg*1

135kg*1

115kg*5

 

Supine rows B1

 

Bw*10*6-7 (6 to 7 sets, lost count)

 

Front squats

 

50kg*5

70kg*5

80kg*5

90kg*5

 

Leg press

 

3pps*20

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Saturday

 

10/02/2018

 

Standing Military press A1 (speed)

 

40kg*5

50kg*5

55kg*5*3

 

Clapping pull ups A2

 

bw*5*5

 

Squats

 

60kg*5

100kg*5

130kg*5

150kg*3

130kg*5

 

Hyper ext

 

bw*20

 

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Wensday

 

14/02/18

 

Bike 5min

 

leg press

 

3pps *10

4pps*10

5pps *10

 

BB BP

 

60kg*8

80kg*8

100kg*3

110kg*1

120kg*1

130kg*1

137.5kg*1 (10 RPE)

120kg*2

100kg*8

 

Dips s/s DB flys

 

bw*6 + 16kg*8

bw*10 + 16kg*8

 

Calf raises

 

40kg*10*5

 

Leg press

 

1.5pps *30

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Speed Saturday 17/02/2018

 

BB OHP A1

 

40kg*5

50kg*5

55kg*5*4

 

Clapping pull ups B1

 

bw*5*5

 

Box squats

 

60kg*5

100kg*5

130kg*3

150kg*1

170kg*2

130kg*8

 

Upright rows s/s lat pull down

 

(40kg*10 + 75kg*10 )*3

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Monday

19/02/2018

Heavy

 

BB BP A1

 

60kg*8

80kg*8

100kg*3

110kg*1

120kg*2

130kg*2

 

Supine rows

 

bw*10*4

bw*15,12

 

Dead lift

 

100kg*5

140kg*3

160kg*3

180kg*3

 

Leg press s/s leg press calf raises

 

(4pps*12 + 12)*2

 

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