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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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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

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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

 

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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

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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

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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.

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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

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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 ?

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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.

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