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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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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.

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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.

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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.

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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.

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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

 

 

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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.

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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.

 

 

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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

 

 

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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

 

 

 

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