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Ohjoshua's Intense city, lets ramp it up.


ohjoshua

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LAT ATTACK!

2 warm up sets of 80lb lat pull downs, 10 reps each.

CLOSE GRIP CHIN UPS

12*bw (failure 12)

10*bw (failure 10)

-super set.

wide grip chin ups + wide grip lat pull downs

5*bw (f4) + 6*120lb (f4)

-super set.

close grip chin ups + close grip lat pull downs

5*(f5 very slow!) + 8*120lb (f7)

-assited.

WIDE GRIP PULL UPS

*10

-assited

CLOSE GRIP CHIN UPS

*12

PULL UPS ON THE LAT PULL DOWN CORD

*6 (f2)

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16/02/07

AM

Olympic lift day.

bw squats *15

Snatches (most power snatches, I have an ok pull but weak low squat recovery)

bar*5

40kg*5

50kg*1

50kg*3

62.6kg- 2 misses.

Clean + Jerk (tried to go right down)

42.kg*1 + 2 jerks

52.6*1

52.6*3

62.6kg*1

62.6kg*3

42.6*1, 3, 3, 1

Over head squats

42.6kg*2

42.6kg Clean + Jerk + OH squats*2

42.6kg C+J + OHS*5

High pulls

42.6*4

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NZIS fitness test

16/02/07

PM

Vertical reach(standing): 2.49cm

Vertical reach (Jumping): 3.45cm

Vertical Jump: 96cm

Best in course :)

Standing horizontal jump: 2.32cm

Best in course :)

30m Sprint: 5.5 sec

Rubish :?

Cone course: 15.69 sec

Ok... :shifty:

Beep Test: Level 8-1

Was already quite tired.

-We will be tested on these again in a few months... Will be interesting to watch the improvements.

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NZIS fitness test

16/02/07

PM

Vertical reach(standing): 2.49cm

Vertical reach (Jumping): 3.45cm

Vertical Jump: 96cm

Best in course :)

Standing horizontal jump: 2.32cm

Best in course :)

30m Sprint: 5.5 sec

Rubish :?

Cone course: 15.69 sec

Ok... :shifty:

Beep Test: Level 8-1

Was already quite tired.

-We will be tested on these again in a few months... Will be interesting to watch the improvements.

Are you doing the 6 month PT course? Thats pretty sad having the beep test at the end! :shock:

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How did you manage to do clean and jerk + OHS immediately after? Are you using split jerk, power jerk or squat jerk? I suppose you can do power jerk or squat jerk then proceed to OHS straight after. But OHS ATG with clean (close) grip is pretty hard, it require a lot of shoulder flexibility and core stability, I can't do them properly (yet).

Your snatch result is quite good compared to your CJ, and you deadlift is very good :grin: . I imagine you have long arms ?

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I have comparitvely good upper body strengh esp in my core and weak legs.

I didnt want to go any heaver on the C+J because im just learning.

I was doing power snatches and I have a good high pull, so I didnt have to go very low. Luckly my regular dead lift has a shrug at the top and is done with double over hand grip.

I do split C+J then once my feet are together I do over head squats( im trying to bring up my leg strength). And remember only OH squating just over 40kg so its not very heavy.

Oh and I got DOMS in my shoulders,upper glutes, quads and traps. In my opinon a very efficent workout in terms of growth. Go OL, you guys who are good at it you rule.

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It's good to see you give OL a go :D I am sure you will get good at it very soon. :clap:

IMO OHS is a really good overall conditioning exercise, it also utilise some of the mid-back muscles that never get used during conventional back training.

personally I do not try to shrug the bar upward ( and i don't fully extend my legs either) , i keep my upper body rigid, and it helps to transfer the power to the bar. Then I try to "shrug" myself underneath the bar forcefully to minimise the time during the unsupported squat under phase , which mean less bar drop, thus maximise the efficiency. Although its quite difficult to put all these into action all the same time. I have been watching many weightlifting video, and I always assumed that i need use the trap muscle to shrug the bar up, raise on toes, lift the bar as high as possible, until I read a sports science research paper from the USSR that shined some light on this.

Things may not be what they seems to be aye........ :shock:

keep it up :rockout:

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Yeah some samoan guy was telling me to pull under, not just high pull then duck under.

IMO means?

FAST CHEST DAY.

FLAT BB BP

50kg*10

50kg*10

70kg*8

75kg*7 (f6)

70kg*8 (f8 )

DECLINE BB BP

60kg*14 (f13)

65kg*10 (f9)

60kg*12 (f12)

Incline BB BP

60kg*3 (f2)

40kg*8 + 20kg*10

40kg*6 + 20kg*10

40kg*8 (f7)

Done in under 40min :)

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Tuesday 20/02/07

ROW DAY

FLAT DB ROW

17.5kg*10

27.5kg*5

32.5kg*5

37.5kg*3

42.5kg*2 (f2)

35kg*6 (f6)

INCLINE DB ROW

30kg*8 (f8 )

30kg*9 + TP forces down final negative (f7)

30kg*9 + TP negative (f7)

CLOSE GRIP SEATED CABLE ROW

-drop set.

150lb*8 (f6) + 120lb*5 (f4) + 75lb*12 (f10)

:D good fun work out.

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Good quick workout there. Wish I could trim back my workouts a bit but I just dont seem to get results if they are too short.

Yeah it was quick....

But keep in mind I split my back workouts into 3 days...

- row day (back depth)

- chin up day ( lats/back width)

-deadshurg day (spinal erectors, upper glutes and traps)

If I tried to do them all at once I would take a lot longer.

deegee, do you have pics on this site? I cant find them any where...

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NZIS fitness test

16/02/07

PM

Vertical reach(standing): 2.49cm

Vertical reach (Jumping): 3.45cm

Vertical Jump: 96cm

Best in course :)

Standing horizontal jump: 2.32cm

Best in course :)

30m Sprint: 5.5 sec

Rubish :?

Cone course: 15.69 sec

Ok... :shifty:

Beep Test: Level 8-1

Was already quite tired.

-We will be tested on these again in a few months... Will be interesting to watch the improvements.

Are you doing the 6 month PT course? Thats pretty sad having the beep test at the end! :shock:

yeah im doing to 6 month PT course. It finishes in August,

I like it so far.

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I see you go to failure to most of your working sets. Do you get much DOMS? What's the recovery like?

Yes I like to train to failure and past failure (spotted) and yes I get DOMS 95% of the time after I train.

If I get DOMS I consider the workout sucessful, recovery is 3-8 days and then I train that part again. I dont plan my work outs by the day (eg shoulders thursday, triceps friday) I just work out which every parts are fresh and DOMS free.

How about you?

Tuesday 21/02/07 PM

Upper legs/lower glutes

-training this afternoon with no spotter.

ATG SQUATS (olympic squats)

20*bar

7*60kg

6 1/2 *60kg (failed on my 7th concentric motion)

6 1/2 *60kg ( " " )

HANG CLEAN (from the saftey bars of the squat racks.)

2*60kg

SQUATS (power lifter squats)

80kg*5

80kg*3

LEG PRESS (for these when i completely fail i self spot with my hands on knees to complete the rep)

120kg*6 (f6)

120kg*4 (f4)

90kg*9 (f9)

done.

I did two workouts tuesday as I prob wont have time today. :nod:

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I don't train to failure on any exercises. I keep my reps low, 1-3 per set, the exception is on Romanian deadlift , calves, and arms, which i do up to 10 reps per set. So usually I get a little DOMS on hamstrings , lower back and calve muscles. By keeping the reps low, I don't get "pumped" during the training session, which helps to maintain maximum power and technique during the workout. I stop training if my muscles are getting pumped too much. For example, I start with 10 sets of 2rep on clean and jerk, then I do 5 sets of 3 snatch pulls, now my lower back and quad is getting a little pumped up. So i stop and rest for a while (say 10-15 minutes), then I would move on to squats. If I am having a really bad day and getting pumped up during clean and jerk, I will stop and do squats and go home.

Generally I try to avoid DOMS, a little bit is OK, this way I can recover quicker and hit it again. Every training session have some kind of OL movement, and/or squat. So i guess every muscle gets at least trained 3 times per week, legs and posterior train get trained every time i go to the gym. If I am get DOMS for several days in a row, then I will take a couple of days off from training and adjust my program a little bit.

I suppose I training methods are very different compared to yours. I have got to admit I missed the pumped feeling though :oops:

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I never said I had a good squat, im just a beginer. :cry:

Thursday 22/02/07

Triceps

Close grip BP

bar*20

50kg*9

70kg*5 (f5)

70kg*5 (f4)

60kg*7 (f7)

55kg*7 (f7)

50kg*9 (f9)

Skull crushers Ez bar. (I only count weight of plates)

20kg*8

25kg*6 (f5)

20kg*8 (f7) + TP neg

20kg*8 (f7) + TP neg

-super set. Close grip dips + skull crushers

8*assited + 20kg*5 (f2)

20kg*6 (f6) 5*assited

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AB and CALF DAY

Friday 23/02/07

Reverse deadlift day (cables)

72lb*10

108lb*8

144lb*5

168lb*3 (i had 20kg tied around my waist)

156lb*4 (20kg tied)

144lb*6

120lb*8

108lb*12

Standing Calf raises(in squat rack on block)

bar*15

40kg*10

70kg*8

70kg*10

40kg*15

Standing Claf raises(in smith machine on block)

50kg*12

70kg*8

Reverse deadlifts (cables)

108lb*8

Could really feel my abbs on the reverse deadlifts, I cant wait for tomorrow :).

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Reverse deadlift day (cables)

72lb*10

108lb*8

144lb*5

168lb*3 (i had 20kg tied around my waist)

156lb*4 (20kg tied)

144lb*6

120lb*8

108lb*12

I'm having trouble imagining what a reverse deadlift is with cables.. is that when you face away from the machine and pull up the cable between the legs? Geez, hope that makes sense :?

I face the cables (cables are set on upward pull) I have to use 2 stacks to get enough resitance.

Start position: standing upright with the cables held down with straight arms just below hip (same as the end position with a regular deadlift).

Motion: hips are pulled back and abbs held tight as body weight (plus attached weight) is lent forward onto the resitance. The back remains straight throughout the motion.

Mid point: squated down, still straight arms hands approx 20cm from ground.

This exercise is to the abbs what the deadlift is to the lower back :).

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Monday 26/02/07

7.25AM - 8.05AM

OL's

Snatch

bar*5

C+J

42.6kg*3

Snatch

42.6kg*3 (missed second)

C+J

52.5kg*3

Snatch

52.9kg*3 (missed last 2)

C+J

72.9kg*1,1 (missed second jerk) PB

52.9kg*5

Snatch

42.6kg*5

42.6kg*4 (missed 1st and last)

-done.....

I think I tweaked my back a little somewhere... Will give OL's a rest untill I can get proper instruction.

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