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Ohjoshua's Intense city, lets ramp it up.

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12 hours ago, gazza said:

You can add those in as accessories to your other lifts.

True.

 

I should really think about getting back on a proper program soon. I am just finding it hard to commit at the moment. I am feeling quite strong though.

 

Monday

 

01/02/2021

 

0 sd

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Tuesday

 

02/02/2021

 

OHP

 

40kg*8

50kg*3

70kg*8,8,6 (was supposed to be 3 sets of 8, but nope)

 

Pull ups / chin ups

 

bw*5,5,8,8

 

Incline DB BP

 

26kg*6

36kg*6

40kg*6

42kg*6

 

Dips

 

bw*10,8,6

 

High bar paused squats

 

60kg*2

100kg*2*2

140kg*1

 

0 sd

 

Note: omg so smashed after todays session, really pushed it on the second set of OHP and the include db's. High bar squat felt quite nice too, got a bit lower.

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Thursday  04/02/2021

 

22 sd

 

Friday 05/02/2021

 

26 sd

 

Saturday

 

06/02/2021

 

Squats

 

110kg*3

130kg*3*2

150kg*2

170kg*1

150kg*2

110kg*8

 

BB BP

 

140kg*3r*4s PB volume  

 

DB chest supported  rows

 

37.5kg*5*5

 

Note: Bench felt good today I was thinking 3-5 sets, even 3*3 would have been a PB. 4th set I didn't rest very much and it was quite hard on the last rep, so I decided not to do a 5th set. I used a belt on the first and 4th set.

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Saturday

 

0 sd

 

Sunday 0 sd

 

OHP

 

60kg*5*5

 

Pull ups

 

bw*5*2

10kg*5*4

 

Front squats paused

 

120kg*1

115kg*3

110kg*3

100kg*3

 

DB pull overs

 

40kg*8

50kg*8*2

 

DB sup curz (up to shoulder)

 

20kg*8*3

 

Note: Training felt good, was quite light on OHP which was nice. I am really tired now after the beach lol.

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Sunday 0 sd

 

Monday 0 sd

 

Tuesday 09/02/21

 

Bench press

 

155kg*1 - PB - very shakey and bum very light / maybe left the bench lol.

 

Dead Lifts - paused 1 second below the knee

 

160kg*2*3

 

Supine rows

 

bw*8*3

 

Note: Ok I was feeling good so I went for a 1rm. It was on a different bar and bench that normal so felt a bit funny. The strength has definately increased, time to start a new routine and keep building my strength.

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Thursday

 

11/02/2021

 

Dead lift

 

70kg*2

120kg*2

160kg*1

180kg*1

200kg*4 PB for reps (previous PB 3reps at 200)

 

Squats

 

110kg*8

 

DB suported rows

 

38kg*5*4

 

Pull ups and chin ups

 

bw*6*3

negatives partner pulling me down * 8

 

OHP

 

62.5kg*5*5

 

Bent over BB rows

 

82kg*8

 

Cheat curlz

 

70kg*8*3

 

DB hammer curlz, 10kg 5min.

 

Note: another PB for DL, and it felt strong. it was not a grinder

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Tuesday

Sd 0

 

16/02/2021

 

Bench press

 

120kg*5

125kg*5

130kg*5

 

Bent over DB rows (sitting on a bench)

 

30kg*5

36kg*5*3

 

low bar squats

 

150kg*5

 

clean and jerk

 

100kg*1*3

 

Note: first time trying the clean and jerk in years, it was a bit of fun.

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Wednesday 18/02/2021

 

0 sd

 

Thursday

 

Standing OHP BB press

 

65kg*5*5

 

Pull ups / chin ups set for set

 

bw*5,7,6,7,5,7 = 37

 

Dead lifts

 

200kg*3, grip slipped on the 4th it was a slippery bar and no chalk. Legs back and hips felt strong, but grip was not there today, hands too sweaty.

 

 

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Thursday 

 

14 sd

 

Friday 

 

29 sd

 

Sat 1 sd

 

Sun 10 sd

 

Monday 22/02/21

 

BB BP

 

122kg*5

127kg*5

132kg*5 ( 5RM PB)

 

DB bench supported rows

 

32.5kg*5

40kg*5*3 PB

 

Clean and jerk

 

100kg*1*3

105kg*1 (very bad form, caught it miles in front

 

Squats

 

105kg*3

110kg*3

130kg*3

150kg*3

 

Note: Bench was strong, no belt needed last rep maybe a 9 RPE. I will do another 5RM next week and then maybe reset.

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Monday 0 sd

 

Tuesday 0 sd

 

Tuesday training

 

DL (with chalk and good bar)

 

200kg*5 (PB for 5 RM)

 

OHP

 

20kg*15

30kg*10

40kg*5

50kg*3

60kg*3

70kg*3

80kg*3

70kg*3

 

Pull ups

 

bw*7

bw+8kg * 5,6,7,7,7,5

bw*7

 

Note: really happy with the dead lift tonight, felt strong. Last rep really felt hammies and glutes working, held it at the top for 20 seconds. I will drop back the weight next session and reset.

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Thursday 

 

25/02/2021

 

Face pulls and ext rotor curffs * 3 sets

 

BB BP

 

100kg*2

120kg*2

130kg*2

135kg*5 PB 5RM

100kg*8

 

Chest supported DB rows

 

35kg*7*3

 

Squats 

 

100kg*2

120kg*2

140kg* 1 *2 Paused

140kg*3*2

120kg*8

 

Note: ok so that is probably the end of my run of 5RM pbs for bench, time to change program. Maybe a lighter week / deload week next week if my ego can handle it.

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Thursday

20 sd

 

Friday

16sd

 

Saturday

 

0 sd

 

OHP

 

40kg*5

50kg*3

60kg*2

70kg*2

80kg*4 PB 4RM (RPE 9.5 or 10)

70kg*4*3

 

pull ups / chin ups

 

bw*5*7 last set each rep 3 sec eccentric

 

Front squats

 

60kg*6

70kg*6

80kg*6

100kg*6

 

Hyper ext

 

bw*10

10kg*8,6

 

standing calf raise

 

70kg*10*3

 

Note: Ego taking over a bit on lifts, finding it hard to do more sets of say 8 RPE like I should. Too greedy

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Sunday 0 sd

 

Monday

0sd

 

Bench press

 

120kg*7reps for 3 sets

 

DB pendlay rows

 

35kg*5*5

 

Deadlifts (speed)

 

160kg*3*4

 

Note: I was in work clothes tonight (pants etc) it was so hot. I was happy with tonight session, all 8.5 RPE or lower.  I have been finding it really hard to do lower RPE sessions, dam ego

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Tuesday

0 sd

OHP 

 

up to 

 

85kg*1rep*3sets

 

pull ups + chin ups

 

bw*5,5,6,6,7,7,7,7 = 50

 

Squats

 

160kg*4 RPE 8 or 9

140kg*4*2

 

Note: Great session, it all felt good. Form stayed tight on OHP (last rep was a bit slower). First time doing 50 pull ups in a session for ages. And squats I was not facing a mirror and the form felt great, like I was actually pushing up on the bar most of the reps rather than backwards.

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Wednesday 03/03/2021

 

Bench press

 

140kg*3

130kg*3

120kg*5

 

Incline DB BP

 

34kg*12*3

 

Dips

 

bw*6*2

 

Cable cross overs

 

15kg*10*3

 

DB pull overs

 

42kg*8

50kg*8*2

 

DB curz

 

20kg*10*3

 

Bench dips

 

bw*15*2

 

DB OHP

 

24kg*6

18kg*10

 

Note: a bit not recovered from Monday, all was hard. Chest, shoulders and arms all a bit sore / worn

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