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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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Monday

 

Bench press

 

130kg*4*3

120kg*5*2

 

DB chest supported rows

 

40kg*5*5

 

Squats

 

170kg*3

150kg*3

130kg*5

 

Front squats - all paused except last set

 

90kg*3

100kg*3

90kg*3*3

 

Note: I quite enjoyed getting good volume today everything 8RPE or lower except 170kg*3 squats. The top set of squats had a bit of a squat morning to them, so too heavy.

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Tuesday

 

sd 20

 

OHP

 

70kg*3*6

 

Pull ups

 

bw*6*7

 

Farmers walks

 

170kg*2 lengths*2

 

Note: OHP felt a tiny bit harder than expected,but still all good reps.

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Wednesday

 

7sd

 

Bench press

 

132.5kg*4*3

120kg*6*2

 

DB chest supported rows

 

32.5kg*6*5

 

Squats paused

 

120kg*3

140kg*3

130kg*3*3

 

Note: paused squats felt good, 120kg on bench felt good, felt good to do lighter rows. On 132.5kg hands to sweaty grip slipping out a bit.

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6 minutes ago, ohjoshua said:

Wednesday

 

7sd

 

Bench press

 

132.5kg*4*3 (RPE closer to 9)

120kg*6*2

 

DB chest supported rows

 

32.5kg*6*5

 

Squats paused

 

120kg*3

140kg*3

130kg*3*3

 

Note: paused squats felt good, 120kg on bench felt good, felt good to do lighter rows. On 132.5kg hands to sweaty grip slipping out a bit.

 

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Thursday

 

11/03/2021

 

Paused squats

 

120kg*3

140kg*3

 

Dead lifts (belt on last set and no chalk)

 

160kg*1

180kg*1

200kg*1

210kg*2 PB?

160kg*3*2

 

Note: 210kg*2 on dead lifts was not a 10RPE, but grab a bit slippery second rep. I am not 100% sure if this is a PB for 2 reps, I think so. Maybe I did it 10 years ago or something.

 

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Saturday

 

13/03/2021

 

Squats

 

110kg*3

140kg*3

160kg*3

 

Pull up / chin - ups

 

bw*5

10kg*5*3

bw (on rings) 5,8

 

OHP

 

70kg*2*6

 

abbs.

 

Note: pull ups on the rings a bit challenging, the rest all quite easy.

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Sunday

 

14/03/2021

 

Bench press

 

150kg*2* bum came off bench second rep

120kg*5

110kg*5

 

Incline bench

 

90kg*5

70kg*5

 

Decline Bench press

 

130kg*8 PB

 

Skull crushers

 

55kg*8*3

 

Curlz

 

55kg*20

55kg*10

 

Note: I trained with a mate today and probably pushed it a bit hard, RPE 10 on bench, decline and skull crushers. First time doing decline and incline in ages 10kg PB for my 8RM on decline.

I need to hold the ego next couple of weeks and get some quality reps in.

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Monday

 

15/03/2021

 

OHP

 

70kg*4*6

 

Pull ups / chin ups

 

bw*5*2

12.5kg*5*3

bw*8

 

DL - all beltless

 

170kg*1

190kg*1

210kg*1

220kg*1 beltless PR

 

Note: I had some chalk on the 210 and 220kg reps.

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Tuesday

 

16/03/2021

 

Paused squats

 

70kg*3

100kg*3

110kg*3

120kg*3

130kg*3

120kg*3

110kg*3

100kg*3

 

Bench press

 

100kg*8

110kg*8

120kg*8 (RPE 8 or 9)

 

DB pendlay rows

 

34kg*8*4

 

T bar rows

 

80kg*5*3

 

Incline bench press

 

80kg*8,6,6 (last rep RPE 10 lol)

 

Note: It felt good to have a lower intensity session, no RPE 10 on the main movements. More mature. I have done heaps of training sessions recently and I am enjoying it.

 

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Wednesday

 

17/03/2021

 

OHP

 

70kg*2reps*6sets

 

Pull ups / chin ups

 

bw*5*5

bw*8*2

 

Front squats

 

70kg*3

90kg*2

110kg*2*3

120kg*2*2

 

Note: Another good easier session.

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Sunday

21/03/2021

 

BB BP

 

60kg*8

100kg*5

120kg*5

130kg*5

120kg*11 PB reps (previous PB 9 reps)

 

DB chest supported rows

 

32kg*5

42kg*5*3

 

Squats

 

120kg*3

140kg*1

160kg*6 PB reps (previous PB 4 reps)

 

Hyper ext

 

50kg*8*3

 

Note: trained with a girl I am dating today, got 2 PB's on squat and bench, first time two different lifts PB in one session.

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Monday

 

22/03/2021

 

OHP

 

70kg*5 reps * 6 sets

 

Pull ups / chin ups

 

bw*5,6,7,8,9,10

 

Dead lifts (no belt)

 

70kg*3

120kg*2

170kg*1

190kg*6

 

Note: Good session, OHP starting to get a bit harder, Deadlifts felt great pretty much 9.5 or 10 RPE though.

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Tuesday

 

23/03/2021

 

Incline Bench press

 

60kg*8

80kg*8*2

 

Face pulls

 

3 sets

 

Close grip bench press

 

100kg*6*3

 

Supine row

 

bw*8*3

 

Front squats

 

120kg*1

100kg*6*2

 

Note: A nice relaxed session, everything moved well. Hardest set was prob the second set of incline. I am surprised how hard the incline is still feeling after I have done it like 3 times last few weeks.

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Wednesday

 

24/03/20217

 

OHP

 

70kg*2*6

 

Pull ups / chin ups

 

5,6,7,8,9,10

 

Squats

 

110kg*3 - paused

130kg*1 - paused

140kg*1,1 - paused

140kg*3

130kg*5*2

 

Romanian DL

 

70kg*5*5

 

Standing calf raises

 

40kg*12

80kg*12

40kg*12

 

Note: Another easier session, all lifts felt good. Set of 10 on chin ups at the end a bit challenging maybe 9 or 10 RPE.

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Thursday

 

25/03/2021

 

Bench press

 

120kg*1

130kg*8 PB reps at 130

120kg*6*3

 

Rear delt DB's

 

9kg*12*3

 

DB chest supported rows

 

42.5kg*6*4

 

DL

 

140kg*3*3

 

Leg press

 

160kg*20,15,10

 

Note: Great session, pretty close to a 10 RPE on bench, but was strong no spotter, no chalk no belt. The DB rows were also quite challenging.

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Sunday

 

28/03/2021

 

OHP

 

70kg*6*6

 

Pull ups / chin ups

 

bw*5,6,7,9,10,10

 

Squats

 

70kg*3

90kg*3

120kg*2

140kg*2

150kg*2*4

 

Note: Good session , 6*6 OHP was getting pretty challenging. maybe a 9 on my last rep of last set. Squats feeling pretty good, a bit of a squat morning (not much) on the last rep of the last set.

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Monday 29/03/2021

 

Bench press

 

140kg*5  PB 5RM (previous 4 reps at 140)

 

Face pulls

 

3 sets of 8

 

Seated cable rows

 

3 sets of 10 (last set the stack)

 

Front squats

 

20kg*5

60kg*5

80kg*3

100kg*1,2

 

ouch... Upper back was feeling very tight after my seated cable rows and it got worse and worse with front squats, it was quite painful even when I got home.

 

Lunges

 

bw*32*3

 

Note: happy with the PB on bench, but wtf up with my mid / upper / back (between my shoulder blades) super tight and quite painful. Did some stretches, might have to look into it a bit more.

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Tuesday

 

30/03/2021

 

OHP

 

70kg*2*6

 

Pull ups

 

bw*4,5,6,5,3,4

 

Dead Lifts

 

210kg*1 rep for 5 sets.

 

Note: back felt better today, dead lifts a bit taxing and difficult, but good form. I filmed them all. OHP and pull ups very easy, with quite short rest.

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Sunday

 

04/04/2021

 

Bench press

 

60kg*8

100kg*5

120kg*2

130kg*1

140kg*1

150kg*1

155kg*1 PB (last time my bum left the bench this time it was a solid lift, quite fast)

120kg*5*2

 

Supine rows

 

Bw*8,8,10

 

Rear DB flys

 

12.5kg*10*5

 

Face pulls

 

8*3

 

Squats

 

115kg*14

130kg*1 paused

150kg*1 paused

 

Note: very happy happy with the bench press, definitely getting stronger.

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Tuesday

 

OHP

 

72.5kg*5*5 (5*5 PB)

 

Pull ups (all pull ups today no chin ups)

 

bw*3,5,7,9,9,9,7

 

Squats (facing away from the mirror today)

 

90kg*2

110kg*2

130kg*2

140kg*2

130kg*2

115kg*16 (this is the 1min max reps test at bw my gym is doing for free 2 weeks membership.)

 

Note:  Those high rep squats sure get me breathing lol.

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