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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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Wednesday 07/04/2021

 

Bench press

 

115kg*8

120kg*8

125kg*5

 

DB chest supported rows

 

35kg*8*4

 

Dead lifts

 

200kg*1rep*5 sets (no chalk, grip was slipping a bit)

 

Standing calf raises

 

40kg*8*3

 

Weighted sit ups s/s Weights hyper ext (both with weight behind / in front of head

 

12kg*8

10kg*8*2

 

Note: pretty good bench session with higher reps and lower RPE. Dead lifts a bit frustrating because of slippery hands, I need chalk badly.

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Thursday

 

OHP

 

70kg*2*6

 

Pull ups

 

bw*3,4,5,6,7,8,9

 

Squats

 

110kg*1

130kg*1

150kg*1

140kg*5*2

 

 

Friday

 

Bench press

 

130kg*1

115kg*13

 

DB chest supported rows

 

37kg*6*4

 

Squats paused

 

130kg*1

150kg*1

160kg*1*3

 

Front squats

 

110kg*2*3

 

Note: some solid sessions

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Sunday

 

11/04/2021

 

OHP

 

77.5kg*3*4

77.5kg*5 PB(video)

 

Pull ups and chin ups

 

bw*3,4,5,6,7,8,9,10

 

Squats

 

180kg*1*5 (video)

 

Dead lifts

 

200kg*6 PB (video)

 

Note: A couple of PB's today, but I tweaked my back a bit on my last rep of DL. Maybe hurt it because I wasn't respecting the weight enough and not staying tight or maybe the weight was too far in front of me? I don't know but it pissed me off, I haven't hurt my back doing DL in quite some time. Its not too bad, but a warning for sure.

 

 

 

 

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