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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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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.

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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

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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

 

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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.

 

 

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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.

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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)

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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)

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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

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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 :(

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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

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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.

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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

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