ohjoshua Posted October 22, 2020 Author Report Share Posted October 22, 2020 additional note on body weight. body weight crept up to 113kg ;( so I need to watch the eats a bit) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 25, 2020 Author Report Share Posted October 25, 2020 Sunday 25/10/2020 BB BP 137.5kg*3*3 PB for reps Face pulls 8*4 Cable rows 130lb*10*2 Chest supported DB rows 30kg*5 32.5kg*5 30kg*5 Front squats 120kg*1 140kg*1 130kg*2 + 120kg*2 + 100kg*2 + 60kg*5 Standing DB rows 40kg*5 +35kg*5 + 30kg*5 Note: Bench was hard, 3rd set closed my eyes on the last rep lol. Front squats 140kg was slow, all other reps were fine. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 27, 2020 Author Report Share Posted October 27, 2020 Monday 26/10/2020 OHP 65kg*5*5 Pull ups / chin ups 9kg*5*5 Pull overs 30kg*5 40kg*5 45kg*5 50kg*5 Hammer curlz 20kg*5 22kg*5 25kg*5 (not good form) 20kg*5 Pull overs felt great, tris nice and sore today Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 30, 2020 Author Report Share Posted October 30, 2020 Wednesday 28/10/2020 BB BP 120kg*2*6 Face pulls 8*4 Seated cable rows 10*4 Squats 100kg*5*3 140kg*2*4 Note: squats still trying to get form right, coming forward a bit with knees at 140kg Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 30, 2020 Author Report Share Posted October 30, 2020 Friday 30/10/2020 BB BP 145kg*2*2 PB for reps Face pulls + rotor cuff external 8*6 + 12*3 Front squats 100kg*2*3 110gk*2 120kg*2 Note: I didnt get much sleep last night and had too much to drink, but still got the bench. Second set of bench was easier than the first. Getting ready for new 1RM next week. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 30, 2020 Report Share Posted October 30, 2020 1 hour ago, ohjoshua said: Friday 30/10/2020 BB BP 145kg*2*2 PB for reps Face pulls + rotor cuff external 8*6 + 12*3 Front squats 100kg*2*3 110gk*2 120kg*2 Note: I didnt get much sleep last night and had too much to drink, but still got the bench. Second set of bench was easier than the first. Getting ready for new 1RM next week. Nice benching! Gotta be happy with that. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 30, 2020 Author Report Share Posted October 30, 2020 3 minutes ago, gazza said: Nice benching! Gotta be happy with that. yes I am, I like this bench program. but last couple of weeks on it have been quite tough. I might just increase by 2.5kg next time I run it (I increased by 5kg last time) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 13, 2020 Author Report Share Posted November 13, 2020 I failed 1RM last week, bum left bench.... ok back to it Just had a small 1 week break and today did a total body. Bench press 100kg*5 110kg*5 120kg*5 130kg*5 (5RM PB) 100kg*10 + 60kg*10 Supine rows bw 8reps 5 sets Face pulls 2 sets 8 reps Squats singles up to 170kg Pull ups 3-5 reps 5 sets OHP 60kg*3*2 Push press 70kg*3 80kg*3 90kg*3 Note: 5 reps at 130kg all quite fast, not a 10 RPE (maybe a 9) gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 16, 2020 Author Report Share Posted November 16, 2020 Sunday 15/11/2020 Face pulls + rotor cuffs 8*3 + 12*3 A1 OHP 40kg*8*2 50kg*5 60kg*5 70kg*5*2 A2 Pull ups / chins ups bw*5*2 10kg*5*2 bw*10 Front squats 100kg*5*3 DB Pull overs 35kg*5 45kg*6 50kg*6 DB sup curlz 20kg*5*3 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 16, 2020 Author Report Share Posted November 16, 2020 oh shoulder is still a bit sore :( I have been doing a bit of stretches for it Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 18, 2020 Author Report Share Posted November 18, 2020 Thursday 19/11/2020 Face pulls + ex rotor cuffs (8 + 12 )*3 Bench press 60kg*8 80kg*5 100kg*3 120kg*3 130kg*3 140kg*3 3RM PB 100kg*15 DB rows 30kg*5 35kg*5 32.5kg*6*2 DL 70kg*3 120kg*3 170kg*2 190kg*1*3 note: all felt ok, but shoulder still sore (not on any movement this work out) but cannot do 5kg DB lat hold (weekly gym challenge - 2weeks free membership) which I could have won if not injured :( gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 23, 2020 Author Report Share Posted November 23, 2020 Sunday 22/11/2020 Face pulls, lat raise and ex rotar 3 sets OHP 20kg*8 30kg*8 40kg*5 50kg*5 60kg*3 70kg*3*2 5kg lat hold 1min 1 min 11 sec pull overs 40kg*7 45kg*7 50kg*7 Sup curlz 22.5K*5*2 20kg*6 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 25, 2020 Author Report Share Posted November 25, 2020 24/11/2020 Bench press 60kg*8 70kg*8 110kg*5*5 Cable rows 90kg*8 160kg*5 200lb*5*3 Box squats 120kg*5*5 gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 1, 2020 Author Report Share Posted December 1, 2020 Tuesday 01/12/2020 Face pulls + ext cable rotars 8 + 10 *3 OHP A1 40kg*8 50kg*5 60kg*5 70kg*5*3 Pull ups / chin ups A2 bw*5*2 10kg*5*2 bw*5*2 bw*8 Front squats 100kg*5 110kg*5*2 Pull overs B1 40kg*8 50kg*8 DB sup curlz 20kg*6,6,8 Note: I have been a bit lazy and need to try and get in more often. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 3, 2020 Author Report Share Posted December 3, 2020 Thursday 03/12/2020 Bench press 60kg*8 80kg*5 100kg*5 110kg*5 120kg*5 125kg*5 120kg*5 Bench DB rows (single arm) 35kg*5*5 40kg*5 Squats 120kg*5*5 Leg press 10, 12, 15 reps Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 4, 2020 Author Report Share Posted December 4, 2020 lets are sore after leg press lol Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted December 15, 2020 Author Report Share Posted December 15, 2020 Thursday 10/12/2020 OHP up to 75kg*5 Pull ups 10kg*5*5 Front squats 100kg*5*3 Tuesday 15/12/2020 Ext rotors, face pulls *3 sets Bench press 60kg*8 80kg*8 100kg*5 120kg*1 130kg*1 140kg*1 120kg*8 (only about 8 or 9 RPE) DB rows 40kg*5*4 Squats 140kg*5 120kg*5 Note: squats and bench today feeling strong body weight still getting higher, weight belt on the last notch :S 115.5kg Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 4, 2021 Author Report Share Posted January 4, 2021 Didn't post a few sessions, 130kgbench *6 reps 140kgbench *4 reps 180kg DL *5 reps --------------------------- Wednesday 30/12/2020 Deadlifts 160kg*5*2 Pull ups Bw*5 10kg*5*4 Over head BB press 40kg*5 50kg*5 60kg*5 70kg*5*2 Pull overs 40kg*5 50kg*5,6 DB sup curlz 20kg*5 22.5kg*5 20kg*5 Concentration curlz 15kg*5*3 Seated Hammer curlz 12.5kg*5min gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 4, 2021 Author Report Share Posted January 4, 2021 Monday 04/01/2021 Face pulls + Rotar cuffs (60lb*5 + 40lb*5) BB BP 60kg*8 80kg*5 100kg*5 110kg*5 120kg*5*3 110kg*5 (paused) DB chest supported rows 32.5kg*5*5 BB Squats 60kg*5 80kg*5 100kg*5 120kg*5,3,2,3,2,3,2,3,2 Note: I got some advice on squat technique from a trainer which was good. My shoulder is 100% now :D gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 6, 2021 Author Report Share Posted January 6, 2021 Videos of technique for critique if you have time Gazza thanks https://www.youtube.com/channel/UCmXyg4OGmmeOzz5st_DBUMw Quote Link to comment Share on other sites More sharing options...
gazza Posted January 9, 2021 Report Share Posted January 9, 2021 On 06/01/2021 at 1:08 PM, ohjoshua said: Videos of technique for critique if you have time Gazza thanks https://www.youtube.com/channel/UCmXyg4OGmmeOzz5st_DBUMw Mate I'm far from an expert in technique. It does look to me that you might be hinging at the hips a bit much. Someone like @beastbuilder would know if he still checks in here. Tried to upload a video of me doing touch and go deads, beltless @200kg, I'm probably rounding my back a bit much to be honest. VID_104250310_135612_927.mp4 Quote Link to comment Share on other sites More sharing options...
gazza Posted January 9, 2021 Report Share Posted January 9, 2021 I also jarred right at the start which I've been told I shouldn't do, instead I was told to take the slack out and build tension. There's some good clips on testosterone nation on deadlifting. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 11, 2021 Author Report Share Posted January 11, 2021 Wednesday 6/01/21 OHP 75kg*3*3 Pull ups bw,5kg,10kg,15kg,10kg,5kg *5 Farmers walk 160kg*2 laps Monday 11/01/21 Bench press 120kg*2 140kg*1,1 140kg*2 Calbe rows 200lb*5*2 2 arm DB rows 40kg*5 35kg*5 32,5kg*5 Squats 150kg*1 170kg*1,2 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 11, 2021 Author Report Share Posted January 11, 2021 On 1/9/2021 at 5:36 PM, gazza said: Mate I'm far from an expert in technique. It does look to me that you might be hinging at the hips a bit much. Someone like @beastbuilder would know if he still checks in here. Tried to upload a video of me doing touch and go deads, beltless @200kg, I'm probably rounding my back a bit much to be honest. VID_104250310_135612_927.mp4 does that mean my hips go back to far ? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 11, 2021 Author Report Share Posted January 11, 2021 On 1/10/2021 at 7:52 AM, gazza said: I also jarred right at the start which I've been told I shouldn't do, instead I was told to take the slack out and build tension. There's some good clips on testosterone nation on deadlifting. Obviously your back is not super rounded, I would be more concerned about the bouncing between reps. Strong though. Quote Link to comment Share on other sites More sharing options...
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