ohjoshua 55 Report post 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. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted November 23, 2021 Tuesday 23/11/2021 OHP 72.5kg*6*2 Pull up / chin ups bw*8,9,9,9,8,8 Deadlifts 60kg*3 110kg*3 160kg*3 200kg*2*1 160kg*3 Note: pull ups doing well, dropped the 2.5kg for them and did a few extra reps. I think 6 sets of 9 next time would be great. Deadlifts 200kg felt so heavy, have to do some more reps at the lighter weights and build up some strength. OHP going well, felt easy. 6*6 will be a real fight later this week, but I think I can do it. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted November 24, 2021 Wednesday 24/11/2021 Bench press 100kg*8 110kg*8,9,9,10 DB supine rows 32.5kg*4*12 Front squats 60kg*3 80kg*3 100kg*2 120kg*2 High bar squats 120kg*2 130kg*2*2 Note: bench feeling really good, even the last set was less than RPE 9. Squats, so lazy. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted November 25, 2021 25/11/2021 OHP 72.5kg*6*6 PB (6*6 PB) Lat pull down 100kg*8*7 Paused squats 70kg*3 90kg*3 110kg*3*3 Note: stoked with a the PB for OHP, very happy I got this so quickly after the lock down come back. I couldn't be bothered doing DL today as I was a bit fatigued from my 200kg earlier in the week. Loving the late pull downs on my hard OHP day. Looking forward to increasing the weight for 5*5 for OHP next time. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted November 29, 2021 Saturday 27/11/2021 Bench press 100kg*5 120kg*3 132kg*3 120kg*5 Seated cable rows 207lb*8,10,10,12 Squats 60kg*3 100kg*3 120kg*1 130kg*1 140kg*1 150kg*1 160kg*1 170kg*1 130kg*8 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted November 29, 2021 29/11/2021 OHP 72.5kg*6*2 Pull ups and chin ups bw*8 bw*5 sets of 9 reps (volume PB again) Front squats 60kg*3 80kg*3 100kg*3 120kg*3*1 120kg*2 Dead lifts 120kg*3 140kg*3 160kg*3 170kg*3 160kg*5 Note: everything feeling good and fast today, especially the deadlifts. I appreicate the encouragement Gazza, when are you going to start posting? I am looking to hit a couple of sets of 10 in my pull up / chin ups next time, slowly building up the volume. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted November 30, 2021 Tuesday 30/11/2021 Bench press 100kg*5 110kg*5 115kg*3*5 Supine rows bw*3*10 bw*12 High bar squats 70kg*5 110kg*5 130kg*5 110kg*10 Note: did I feel the start of shoulder pain in my bench? gonna stop face pulls for a bit and do some more mobility work. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 1, 2021 1/12/2021 OHP 75kg*5*5 PB Lat pull down 80kg*6*10 Front squats 60kg*3 80kg*3 100kg*3 120kg*3*1 DB sup curlz 15kg*3*10 tri rope push downs 3sets of 12 Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 4, 2021 04/12/2021 High bar squats 70kg*5 110kg*3 130kg*3 150kg*2*2 130kg*4 Front squats 70kg*1 90kg*1 110kg*1 130kg*1 - video Bench press 60kg*8 100kg*8 120kg*3*8 Sled rows 85kg*15 105kg*15 125kg*15 165kg*15 Note: really good session, squats felt good and bench felt great. All sets of bench below RPE 9 Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 8, 2021 Wednesday 8/12/2021 OHP 70kg*6*2 (whops wrong weight) Pull ups / chin ups bw*8,10,10,10,9,9 PB volume Front squats (all paused apart from last 2) 60kg*3 70kg*3 90kg*1 110kg*1 130kg*1 140kg*1 (video) Dead lifts 110kg*3 150kg*3 170kg*3 190kg*3 Note: pull ups getting a bit harder now, but the last set was easy because I had a bigger rest. front squats is about as much as I can do at the moment, hips shot up a bit. back to lighter reps. 1 stalindalifta reacted to this Share this post Link to post Share on other sites
stalindalifta 2 Report post Posted December 9, 2021 Front sqaut looks like it moved easily, good shit brah Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 11, 2021 Friday 10/12/2021 High bar squats 60kg*10 100kg*10 120kg*1 Pause 140kg*3*1 Paused 100kg*10 Bench press 100kg*5 120kg*5 125kg*5 130kg*5 DB chest supported rows 37.5kg*5*8 Saturday 11/12/2021 OHP 80kg*4*4 60kg*8 Lat pull down 75kg*5*10 Squats bw*40 24kg*20 24kg*25 RDL 60kg*12,15,20 Note: OHP was way too hard lol, everything else was ok. High rep squats were killer Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 13, 2021 On 12/9/2021 at 6:19 PM, stalindalifta said: Front sqaut looks like it moved easily, good shit brah Thanks mate :D Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 13, 2021 Monday 13/12/2021 Bench press 100kg*10 110kg*10 120kg*10 (RPE 9) 100kg*15 (omg,,,,, RPE 10.5) had to twist to get it on the racks, dangerous. Supine rows bw*12,15,15 Low bar squats 60kg*10 100kg*5 140kg*3 160kg*3 140kg*5 60kg*10 Note: Bench 120kg was great, then 15 reps at 100 too burned out almost died. Squats feeling ok. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 14, 2021 14/12/2021 OHP 72.5kg*6*2 Pull ups bw*5 10kg*3 20kg*1 30kg*1 20kg*3*3 bw*12 Front squats 60kg*2 80kg*2 100kg*2 120kg*3*2 Deadlifts 120kg*3 170kg*10 PB 10RM (i haven't done many 10 reps before on deadlift lol) Note: High rep deadlifts really got my heart racing. Weighted pull ups were a nice change. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 15, 2021 Wednesday 15/12/2021 Bike 10 min 60ish RPM, setting 6 Rowing 10 min , average speed 2:30 / 500 Curlz 15kg*8 17kg*8 22kg*8 Seated tri ext 25kg*2*12 30kg*12 Note: got some cardio in for once, and a light arm session. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 20, 2021 Monday 20/12/2021 OHP 85kg*3*3 PB for 3*3 60kg*10 Pull ups bw*5 clapping*3*5 chin ups 10kg*8 Squats 60kg*3 100kg*3 120kg*3 140kg*8 120kg*3 paused Note: good session, my clapping pull ups were pretty fail Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 22, 2021 Wednesday 22/12/2021 Bench press 100kg*5 120kg*3 130kg*2 140kg*1 150kg*1 100kg*17 DB rows 40kg*5*8 squats 70kg*5 110kg*5 150kg*1 170kg*2 150kg*8 (might be close to a PB, i hardly do 8 reps heavier) Note: good session, pushed it pretty hard. It was quite hot sweating so much lol. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 23, 2021 Thursday 13/12/2021 OHP 72.5kg*6*2 Lat pull down 80kg*7*15 Front squats 60kg*3 80kg*3 100kg*3 110kg*3*3 110kg*10 (10RM? not sure) hardly do 10 reps for squats Note: Ok went pretty easy on OHP and lat pull down, feeling pretty fatigued from squatting. That might be enough squatting for me for this week. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 24, 2021 24/12/2021 Deadlift 60kg*3 100kg*3 140kg*3 170kg*1 190kg*1 200kg*1 210kg*1 (feeling pretty solid, video below) Leg curlz 3 sets of 12 Rear DB raises 9kg*3*20 Skull crushers 30kg*3*20 Rope Tri ext 30kg*2*12 25kg*12 Note: nice easy session to finish before christmas Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 30, 2021 Thursday 30/12/2021 OHP 40kg*10 60kg*5 70kg*2 80kg*2 90kg*2 (video) Lat pull down 80kg*4*8 80kg*20 Squats 110kg*5 150kg*1 170kg*3 110kg*10 Note: first rep at 170kg was so easy today, it was like butter. Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted December 31, 2021 Friday 31/12/2021 Bench press 100kg*5 120kg*3 130kg*6*3 DB bent over rows 40kg*6*6 High bar squats - paused 70kg*5 90kg*5 110kg*5 90kg*5 RDL's 90kg*8 110kg*8 120kg*8 Note: good session for lower body, a bit lighter good technique. Bench was hard, RDL's a bit hard too . Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted January 1 Saturday 1/1/2022 Ohp 60kg*5*8 Pull ups Bw*5*8 Front squat 70kg*3 100kg*3 110kg*9 on for reps https://youtube.com/shorts/fp5ZMkFp7VQ?feature=share Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted January 3 Sunday 02/01/22 Bench 120kg*3*3 Decline bench 120kg*12 (spotted on last rep) seated cable rows 70kg*8,8,10,10,12 Squats 180kg*1 140kg*10 (pb) Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted January 8 Saturday 08/01/2022 OHP 40kg*8 60kg*3 80kg*3 90kg*3 (push press) 60kg*4*8 Pull ups / chin ups bw*6*10 PB volume High bar squats - paused 60kg*3 80kg*3 100kg*3 120kg*3 (belt on) Note: tweeked my mid back a little bit on the push press. Pull ups felt great! last set of chin ups was not even RPE 10 Share this post Link to post Share on other sites
