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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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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.

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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.

 

 

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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.

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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.

 

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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.

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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

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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.

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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.

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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.

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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 :(

 

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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.

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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

 

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http://alltables.ru/?cat=42
http://www.impuls-f.ru/uprazhneniya-dlya-beremennyih-2-trimestr.html
http://danceplane.ru/style/krump.html
http://nskvmf.ru/moto_irb/motocikly_irbitskogo_zavoda.htm
https://www.cskalogia.ru/category/sobytiya/1984/

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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

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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)

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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

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

 

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