ohjoshua Posted June 3, 2021 Author Report Share Posted June 3, 2021 Thursday 03/06/2021 Bench press 130kg*2*6 DB chest supported rows 47kg*5*5 PB High bar squats 70kg*3 110kg*10 Note: A bit low on time today so just got a quick session in, only went hard on the DB rows and only one set of squats. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 4, 2021 Author Report Share Posted June 4, 2021 Friday 04/06/2021 OHP 55kg*10*5 Rear db raises 6kg*15,15,20 Pull ups / chin ups bw*6,8,10,12,6 Front squats 80kg*8*4 Note: Nice pump on OHP and pull ups, the 55kg*10*5 felt much easier than last time. I started higher reps for my front squats, I was not man enough to do 70kg*10*5 so started with 80kg*8*4, it didn't feel too bad, high rep squats are not my fav lol. also first time 12 reps on chin ups for ages, felt good. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 7, 2021 Author Report Share Posted June 7, 2021 Monday 07/06/2021 Rotator cuff and light rows 3 sets Bench press 60kg*5 100kg*5 120kg*2 130kg*1 140kg*1 150kg*1 157kg*1 PB 160kg*1 PB video High bar paused squats 70kg*3 90kg*1 110kg*1 130kg*1 150kg*1 130kg*1*5 Note: Stoked with 5kg bench press PB, time to go back and do some higher reps for a bit before I start the next bench press program. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 8, 2021 Author Report Share Posted June 8, 2021 08/06/2021 I will be doing sets before reps in the listings going forward. Tuesday OHP 57kg*5sets*10 (5*10 PB) Chin ups / pull ups bw*6,8,10,12,10 Front squats 80kg*8,10,8,10 Hyper Ext bw hands straight in front*3*15 Note: OHP going really well feeling strong, paused the last rep of each set. Chin ups the highest reps sets I have done in a long time maybe ever. Front squats omg so hard, felt like going for a run. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 10, 2021 Author Report Share Posted June 10, 2021 Thursday 10/06/2021 Face pulls 3 sets Bench press 100kg*5*8 Chest supported DB rows 35kg*6 45kg*3*6 Dead Lift 200kg*5*1 High bar paused squats 110kg*3*3 Note: Bench press doing some higher reps, it felt so light lol. First time doing normal deadlifts since I hurt my back 2 months ago, back felt good but the weight felt heavy. Squats felt great. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 13, 2021 Author Report Share Posted June 13, 2021 Friday OHP 62kg*8*4 Pull ups / chin ups 6.8.10.12.10 front squats 100kg*1 110kg*1 100kg*3*1 DB walking lunges 12kg*3*8 Note: it was all a bit hard today, need a break Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 13, 2021 Author Report Share Posted June 13, 2021 Sunday Bench press 100kg*5*9 Supine rows bw*9*3 bw*15 Leg press 77kg*50 Note: The bench press today was a bit harder because the bar used was a high rotation bar used for olympic lifting and bench was a bit slippery. but weight was still light even paused the last rep 2 seconds. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 15, 2021 Author Report Share Posted June 15, 2021 Tuesday 15/06/2021 OHP 40kg*8 55kg*8 65kg*4*8 Pull ups / chin ups bw*6,8 5kg*4*8 Low bar box squats 60kg*2 100kg*2 120kg*2 140kg*2 140kg*2*5 Note: video of the last set of low bar box squats, first time doing these since I hurt my back. They felt ok really felt the glutes working a bit more. OHP was quite challenging but all good solid reps. Pull ups and chin ups felt great. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 16, 2021 Author Report Share Posted June 16, 2021 Wednesday 16/06/2021 Bench press 100kg*5*10 Rows bb*100*3*8 db*50kg*2 Trap bar Dl 230kg*2 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 17, 2021 Author Report Share Posted June 17, 2021 Thursday OHP 40kg*8 60kg*8 67kg*4*8 Lat pull down 120lb*5*15 Front squats 80kg*4*10 Calf raises 40kg*3*12 Note: I was really tired and drank too much last night, but had a great session regardless. OHP feeling strong, gave my self a break from the pull ups today and treated myself to a lat pull down lolz. I finally did my 4 sets of 10 front squats bahahah. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 18, 2021 Author Report Share Posted June 18, 2021 Friday High bar squats - most paused 100kg*3 120kg*3 140kg*1 150kg*1 120kg*2,1 140kg*2,1 120kg*1,1 DB walking lunges bw*16 12kg*3*16 bw*16 BB BP 105kg*4*8 DB rear raises 12kg*3*12 12kg*15 Cable rows 120lb*4*10 Note: first time doing squats first which felt strange. I hurt my right arm a bit arm wrestling, I could feel it on bench :( Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 22, 2021 Author Report Share Posted June 22, 2021 Tuesday 22/06/2021 OHP 40kg*8 60kg*2 70kg*2 80kg*5*2 Lat pull downs 110 - 130lb* 7*15 High bar, tempo, paused squats (lol what a mouthful) 100kg*3 100kg*3*5 Note: trying the tempo, felt pretty good with a bit more time under tension, a bit of a pump even. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 2, 2021 Author Report Share Posted July 2, 2021 Tuesday 30/06/2021 Dips*100 OHP 65kg*4*8 Pull downs*lots light 01/07/2021 OHP 75kg*3*5 Bench press 75kg*3*15 Curlz 45kg*12,15,15 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 31, 2021 Author Report Share Posted October 31, 2021 Been out of the gym for a while with lock down. I am about 3 workouts in back at the gym. Thinking of jumping into an OHP program, start at 72kg or 75kg hmmm Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 1, 2021 Author Report Share Posted November 1, 2021 01/11/2021 OHP starting Russian strength routine - day 1 week 1 72.5*6sets*2reps Pull ups and chin ups bw*6 2.5kg*2*8 bw*2*8 bw*6 Dead lifts 70kg*3 120kg*3 150kg*3 170kg*3 Hyper Ex and incline sit ups 15 reps each Note: All felt good, pull ups strong. all lifts reasonably heavy feeling but no RPE over 8 (except maybe pull ups) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 2, 2021 Author Report Share Posted November 2, 2021 Tuesday 02/11/2021 Face pulls 50lb*2*12 Bench press 60kg*8 100kg*3 105kg*8 110kg*8 115kg*8 DB supported rows 37.5kg*8,10,10 Squats 60kg*4 100kg*4 120kg*4 140kg*4 100kg*4 Note: Squats and bench both felt quite hard today. see how it goes with 5 reps next time lol Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 5, 2021 Author Report Share Posted November 5, 2021 Thursday OHP 72kg*6*2 Pull ups bw*6.8.8.2.5kg*2,6 Dead lifts 100kg*4 140kg*4 170kg*4 Friday 5/11/2021 Bench 100kg*8 110kg*3 120kg*3 130kg*3 DB chest supported rows 40kg*4*6 Squats 60kg*5 100kg*5 120kg*5 140kg*5 100kg*5 https://www.youtube.com/shorts/nHcYBV9g4fA Note: quite tired after getting in 4 sessions this week. and intensity slowly increasing. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 8, 2021 Author Report Share Posted November 8, 2021 Monday 08/11/2021 A1 OHP 72.5kg*6*2 A2 Pull ups / chin ups bw*8,8,8,2,5kg,2.5kg,8 Deadlifts 70kg*5 110kg*5 150kg*5 170kg*5 Romanian DL 90kg*2*8 Note: Good progress on pull ups, dead lifts were nice and fast and strong. OHP pretty easy, 4 reps will be a bit more challenging. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 9, 2021 Author Report Share Posted November 9, 2021 Tuesday 09/11/2021 Bench 60kg*8 100kg*5 110kg*5 120kg*5 130kg*5 (RPE 10ish) BB Bent over rows 60kg*8 100kg*5*8 Squats 70kg*6 110kg*6 140kg*6 (video) 110kg*6 https://www.youtube.com/shorts/cPbzdu2RnTo Note: I pushed it pretty hard today, definitely need to drop the weights for the rest of the week, don't want to burn out. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 11, 2021 Author Report Share Posted November 11, 2021 Thursday 11/11/2021 OHP 72.5kg*6*4 Lat pull down 100 - 140lb*8*10 Dead lifts 60kg*3 110kg*3 160kg*3 180kg*3 Note: OHP felt really solid, I took it a bit easy today and did light lat pull downs rather than pull ups. Deadlifts went a bit heavier and 180kg felt quite heavy lol. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 13, 2021 Author Report Share Posted November 13, 2021 Friday 12/11/2021 Face pulls 60lb*2*10 Bench 100kg*5*10 DB rows 35kg*4*10 Squats 110kg*3*5 Note: good session, enjoyed the easier squats and the bigger volume for bench. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 15, 2021 Author Report Share Posted November 15, 2021 Monday 15/11/2021 OHP 72.5kg*6*2 Pull ups / chin ups bw,2.5,2.5,2.5,bw,bw*8 Dead lifts (no chalk) 70kg*3 120kg*3 170kg*3*3 hyper ext *15 incline sit ups*15 Note: no chalk for deadlifts today, bar was a bit slippery. Pull ups a bit harder too. OHP feeling really strong though. gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 17, 2021 Author Report Share Posted November 17, 2021 Wednesday 17/11/2021 Bench press 60kg*8 80kg*8 100kg*8 110kg*4*8 DB chest supported rows 30kg*5*12 Squat 70kg*3 110kg*3 130kg*2 150kg*2 130kg*2 Note: Good pump session for both bench and rows, but squats were a bit too tough for my liking.... much weaker. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 18, 2021 Author Report Share Posted November 18, 2021 Thursday 18/11/2021 OHP 72kg*6*5 Lat pull down 80kg*8 100kg*5*8 Dead lifts 60kg*3 110kg*3 160kg*2 180kg*2 190kg*2 160kg*2 Note: Good session, a real struggle on OHP, 6*6 will be a battle. Deadlifts felt good. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted November 19, 2021 Author Report Share Posted November 19, 2021 19/11/2021 Bench 60kg*8 100kg*5 120kg*3 130kg*3 140kg*3 CG Bench 100kg*10 T bar rows 40kg*8 60kg*8 80kg*8 90kg*2*8 Front squats 60kg*5 80kg*3 100kg*3 120kg*1 Squats 120kg*3,5,7 Seated calf rasies 20kg*10 40kg*2*10 Note: feeling good, nice to do some front squats. T bar rows felt great. Quote Link to comment Share on other sites More sharing options...
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