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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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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.

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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

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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.

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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.

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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.

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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

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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.

 

 

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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.

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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

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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.

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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 .

 

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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)

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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

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