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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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Monday

 

10/01/22

 

Bench

 

100kg*5

120kg*3

130kg*6*3

 

cable rows

 

110lb*3*12 paused

120lb*3*12

 

Squats

 

100kg*5

120kg*5

140kg*2

160kg*7 pb

 

 

note: legs really felt it after that 160kg squat session

 

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Friday

 

14/01/2022

 

OHP

 

60kg*5

75kg*2*6

 

Lat pull down

 

80kg*10

100kg*6*10

 

Front squats

 

100kg*3*8

 

nortik leg curlz

 

8*2

 

SLD

 

75kg*2*12

 

Note: good quality session, front squats almost killed me lol.

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Saturday

 

15/01/2022

 

Bench press

 

130kg*6*4

 

DB single arm rows

 

40kg*2*8

50kg*8

 

Cable rows

 

110lb*2*12

120lb*12

 

Dead lifts

 

170kg*2

210kg*2*1

 

 

Note: A bit of a challenge with bench and deadlifts felt heavy lol.

 

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Thursday

 

20/021/22

 

OHP

 

40kg*15

70kg*5

 

Pull ups

 

Bw*12,10

 

Bench press

 

100kg*8

120kg*8

140kg*2

 

Tri ext

 

70lb*3*12

 

DB hammer curlz

 

27kg*10

30kg*10

 

curlz

 

17kg*10

 

close grip bench press

 

40kg*25

45kg*25

 

Squats

 

70kg*3

120kg*3

140kg*3

160kg*3

 

Note:  long session today got lots of different stuff done.

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Tuesday 25/01/2022

 

OHP

 

60kg*5

75kg*3*3

60kg*8

 

Lat pull down

 

120kg*4*10

 

Squats

 

170kg*3 PB

150kg*5 (paused)

 

 

Note: pretty easy session, last rep on squat a bit harder.

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Thursday

 

27/01/2022

 

OHP

 

60kg*2*8

62kg*2*8

 

Pull ups and chin ups

 

bw*2*5

10kg*3*5

10kg*8

 

Front squats

 

60kg*8

80kg*8

100kg*2*8

 

Note: I find high rep squats so hard, esp front squats lol. all weight moved well, a bit slow on last rep of pull ups on the 8 rep set.

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Saturday 29/01/2022

 

Front squats

 

65kg*8

67kg*8

82kg*2*8

 

Pull ups

 

bw*4*6

 

OHP

 

40kg*2*10

50kg*10,8

 

Nortick curlz

 

bw*3*10

 

Calf raise

 

30kg*4*10

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Monday

 

31/01/2022

 

DB Bench press

 

25kg*10

35kg*6

40kg*6

45kg*6

50kg*2*6

40kg*8

 

Bent over bb rows

 

60kg*8

80kg*8

100kg*2*8

110kg*8

 

Deadlifts

 

60kg*3

110kg*3

150kg*3

170kg*1

190kg*1

210kg*1

220kg*1 video

170kg*3

 

 

Note: making some progress the DB bench press, might add a third set at 50kg next time. Heaviest DL in a while felt ok.

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Tuesday

 

01/02/2022

 

OHP

 

40kg*10

60kg*5

70kg*5

75kg*2

80kg*5 (pb and video)

70kg*3*5

 

Pull ups / chin ups

 

bw*2*6

10kg*2*6

20kg*2*5

bw*10

 

Front squats

 

60kg*8

80kg*8

85Kg*2*8

90kg*8

 

 

Note: OHP felt better than my 80kg*4 last time.

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Wednesday

 

02/02/2022

 

DB sup curlz

 

15kg*3*10

 

Close grip bench

 

60kg*3*20

 

OHP rope ext

 

110lb*10

120lb*2*10

 

BB curlz

 

50kg*3*10

 

High bar paused squats

 

70kg*3

90kg*3

110kg*5*3

 

RDL

 

70kg*29 (missed a rep

 

abb wheel

 

bw*5*10

 

Note: the paused squats were not as fast as I would have liked.

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Sat

 

05/02/2022

 

DB BP

 

25kg*8

35*6

40kg*6

45kg*6

50kg*2*6

40kg*9 PB

 

Bent over bb row

 

80kg*8

100kg*3*8

80kg*12

 

Low bar squat

 

100kg*8

120kg*8

140kg*12 all high reps

 

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Tuesday

 

08/02/2022

 

OHP

 

60kg*5

70kg*5

80kg*5 (RPE 10)

70kg*4*6

 

Lat pull down

 

120lb*4*15

80kg*3*12 (separate machine)

 

Front squats

 

60kg*3

80kg*3

100kg*3

120kg*3*3

 

RDL

 

100kg*20

 

Note: 5 reps at 80kg OHP was harder today, I increased the volume at 70kg after. Front squats felt good. RDL felt great.

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Wednesday

09/02/2022

 

DB BP

 

30kg*10

35kg*6

40kg*6

45kg*6

50kg*2*6

40kg*10 (this set felt easy, more in the tank)

 

Bent over rows

 

70kg*3*8

80kg*3*8

 

Low bar, low / full squats

 

70kg*5

90kg*2

110kg*2

130kg*2

140kg*3*5

 

 

Note: first time doing low bar squats this low, felt pretty good tbh.

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Thursday

 

10/02/2022

 

Squats - medium bar (not low or high)

 

70kg*2*2

110kg*1

130kg*2

150kg*3*5

 

Nortic curlz

 

bw*8

 

OHP  - 30 sec rest

 

40kg*2*10

50kg*2*10

 

Chin ups

 

bw*4*6

 

 

Abbs

 

Note: Probably the most volume at this depth of squat, tiny bit of knee pain last couple of days.

 

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Saturday

 

12/02/2022

 

Bench press

 

145kg*1

110kg*8

 

DB rows

 

40kg*3*8

 

Seated cable rows

 

75kg*3*10

 

OHP

 

85kg*2

 

Squats - deep

 

177.5kg*1

 

Note: did the strength board today at the gym to try and win it. squat and bench were close to 1RM for the day.

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Monday

 

14/02/2022

 

OHP

 

40kg*8

60kg*5

70kg*5

80kg*5

70kg*4*6

 

Chin ups

 

bw*5*8

bw*10

 

Deep mid bar squats

 

140kg*4*5

 

standing calf raise

 

40kg*5*10

 

Abb roll outs

 

bw*5*10

 

Note: great session, volume getting huge on the OHP, 80kg felt easy. Squats I upped the volume again which was a good challenge.

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Tuesday

 

15/02/2022

 

Deadlift

 

120kg*2

160kg*2

200kg*2

220kg*2 PB for 2 reps

160kg*5

 

DB seated  curlz

 

20kg*3*8

 

Leg curlz

 

45lb*3*12

 

Note: deadlift felt great, video on here, form and back felt good.

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Friday 18/02/2022

 

Db bench press

 

30*8

40*6

45kg*6

50kg*3*6

40kg*10

 

Db rows

 

25kg*8

35kg*8

40kg*3*8

30kg*2*15

 

Squats some sets high bar

 

140kg*5*5

 

Note: huge volume on everything today, gonna be sore tomorrow.

 

 

 

 

 

 

 

 

 

 

 

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Monday

 

21/02/2022

 

DB BP

 

30kg*10

40kg*3*10

 

Seated cable rows

 

130lb*8

180lb*8

200lb*8

200lb*12

 

Squats high bar paused

 

70kg*2

90kg*2

110kg*2

130kg*2

 

Squats low bar

 

150kg*1

170kg*1

190kg*1 PB

150kg*5

 

 

Note: well did a parallel or below 190kg squat that felt good.

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Tuesday

 

22.02/2022

 

OHP

 

40kg*8

50kg*8

55kg*8

60kg*4*8

 

Chin ups

 

bw*3*8

bw*3*10

bw*6

 

Front squats

 

60kg*5

80kg*5

90kg*5

95kg*3*5

 

RDL

 

70kg*10

110kg*10

 

Abbs

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Thursday

 

24/02/2022

 

DB BP

 

30kg*8

40kg*6

45kg*6

50kg*4*6 volume PB

 

DB rows

 

30kg*8

40kg*6

45kg*6

50kg*4*6 volume PB

Preacher curlz

 

30kg*4*10

 

Hammer curlz

 

25kg*4*8

 

Tri push downs

 

200lb*3*20

 

Close grip bench press

 

67kg*15,12

 

High bar squats

 

70kg*5

110kg*5

130kg*5

110kg*5

 

Note: great pump and good volume PB for rows and DB BP

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