Jump to content
NZ's bodybuilding, strength and fitness community
ohjoshua

Ohjoshua's Intense city, lets ramp it up.

Recommended Posts

Tuesday

 

19/04/2022

 

OHP

 

77kg*5*5

 

Neutral grip pull ups

 

bw*8*8

 

Front squats

 

100kg*4*8

 

Note: OHP and front squats were challenging, front squats because its lots of work, OHP was heavy. The pull ups were easy even the last set.  OHP was exactly 80% of my new 1RM.

 

 

 

 

Share this post


Link to post
Share on other sites

Wednesday

 

20/04/2022

 

BB BP - paused

 

100kg*3

110kg*3

120kg*6*3

 

rear DB raises

 

12.5kg*7*10

 

Dips

 

bw*8,8,10

 

walking lunges

 

bw*10 each leg

10kg*3*10 each leg

 

Share this post


Link to post
Share on other sites

Thursday

 

21/04/2022

 

DB sup curlz

 

15kg*10

17.5kg*3*10

 

DB Pull overs

 

35kg*10

45kg*3*10

 

Hammer curlz

 

25kg*8

22kg*8

20kg*8

 

Push downs

 

70kg*3*10

 

High bar squats

 

140kg*3,5,7 (PB 7 rep high bar squat)

 

nortick curlz

 

bw*4*10

 

Hack squat calf raise

 

40kg*5*15

 

decline sit ups

 

bw*12,10,8

Share this post


Link to post
Share on other sites

Friday

 

23/04/2022

 

OHP - paused

 

40kg*8

60kg*5

70kg*2

80kg*5*2

 

Pull ups

 

bw*3

15kg*3

25kg*3

30kg*3 PB

 

DB seated press

 

22.5kg*4*10

 

Lat pull downs

 

70kg*6*12

 

Front squats

 

60kg*3

100kg*3

120kg*3

140kg*3 PB

 

Walking lunges

 

bw*14

12kg*14

 

 

 

Share this post


Link to post
Share on other sites

Sunday

24/04/2022

 

Bench press

 

60kg*8

80kg*5

100kg*3

120kg*3

140kg*3 (RPE 10 :(   )

110kg*2*10

 

Supine rows

 

bw*3*8

bw*2*15

 

Rack pulls - below knee

 

60kg*3

100kg*3

140kg*3

180kg*3

200kg*3

220kg*3 PB

 

 

 

DB shrugs

 

40kg*3*20 (first 10 of each set slow pause at the top)

 

Note: First time doing a rack pull in a long time, felt good nice and heavy. Bench is struggling for some reason... maybe time to do a proper bench program.

 

Share this post


Link to post
Share on other sites

Tuesday

 

26/04/2022

 

Y-T-W - DB shoulder raises

 

7.5kg*12,10,8

 

OHP

 

40kg*8

60kg*5

70kg*2

80kg*7 (PB for reps)

60kg*2*10

 

 

Pull ups (neutral grip)

 

bw*2*6

15kg*5*6

 

Squats

 

60kg*5

100kg*3

140kg*3

160kg*3*3

 

Walking lunges

bw*14

16kg*14 (PB)

bw*14

 

Note: Pull ups and squats felt easy, OHP struggle street lol.

Share this post


Link to post
Share on other sites

Wednesday

 

28/04/2022

 

Bench press - paused

 

60kg*8

80kg*5

100kg*3

120kg*3,4,5,5,4

 

Cable rows

 

60kg*15

70kg*15,12,12,12

 

Front squats

 

60kg*3

80kg*3

100kg*3

120kg*3*3

 

RDL - Kettle bells

 

32kg*3*15

 

Standing calf raise

 

20kg*3*15

 

Note: all pretty manageable, maybe the rows were the highest RPE.

Share this post


Link to post
Share on other sites

Thursday

 

28/04/2022

 

BB slight cheat curlz

 

50kg*4*12

 

Rope Tri ext

 

25kg*12

30kg*3*12

 

DB sup curlz

 

15kg*4*8

 

OH Tri ex cable

 

54kg*8

45kg*3*8

 

Rack pulls lowest setting

 

100kg*2

140kg*2

180kg*2

220kg*2 (felt heavy)

 

Glute thrusts BB

 

110kg*8,10,12

 

Abb work

 

3 sets prone holds

1 set sit ups and leg raises

Share this post


Link to post
Share on other sites

Frinday

 

29/04/2022

 

L-Y-T-W shoulder raises

 

7.5kg*2*10

 

OHP

 

60kg*7*8 (PB volume)

 

Neutral grip pull ups

 

bw*7*10 (volume PB) RPE 10 last rep

 

Front squats

 

100kg*2*8

 

Note: sooo much pump after the pull ups, I could not rack the bar properly in front squats. It kept slipping forward.

Share this post


Link to post
Share on other sites

Sunday

 

01/05/2022

 

Bench press

 

60kg*10

80kg*10

100kg*8

120kg*3*8 (volume PB at 120kg)

 

Cable rows

 

50kg*10

60kg*10

70kg*5*10

 

Squats

 

100kg*3

140kg*3

160kg*3

170kg*1

160kg*2*4

 

Walking lunges

 

bw*14

12kg*14

bw*14

 

sled pulls

 

20kg*2*lengths

 

Prone holds

 

bw*30sec

20kg*30sec

40kg*30sec

 

Note: good session, bench felt great.

Share this post


Link to post
Share on other sites

Tuesday

 

02/05/2022

 

OHP

 

85kg*5*2

 

Lat pull downs

 

70kg*8*10

 

Nortick curlz

 

bw*5*10

 

Calf raises

 

40kg*15,10,10,10,15

 

Hyper ext

 

bw*10

30kg*2*10

Share this post


Link to post
Share on other sites

Tuesday

 

03/05/2022

 

Front squats

 

100kg*5*8 (volume PB)

 

BB Curlz

 

50kg*5*12

 

Push downs cable

 

70kg*4*10

70kg*12

 

Note: Good volume session with just 3 basic exercises. Starting to feel a bit of a cold coming on, so might have tomorrow off training.

Share this post


Link to post
Share on other sites

Friday

 

06/05/2022

 

Bench press - paused

 

100kg*5

120kg*5

125kg*3*4

 

Cable rows

 

12reps*50,60,65,70,65,70,70kg

 

Squats

 

160kg*4*4

 

Walking lunges

 

bw*14

12kg*2*14

 

Note: those lunges burn so much. Paused bench press felt great.

 

Share this post


Link to post
Share on other sites

Sunday

 

08/05/2022

 

OHP

 

80kg*5*3

 

Neutral grip pull ups

 

bw*7

10kg*7

15kg*6*7 (volume PB)

 

Trap bar DL - top handles, but smaller 20kg plates.

 

140kg*3

180kg*3

220kg*3

240kg*1 (PB, but I hardly do these)

Prone holds

 

bw*30sec

20kg*30sec

40kg*2*30cec

 

Note: OHP was a bit harder than I would have liked. Pull ups still more left in the tank.

Share this post


Link to post
Share on other sites

Monday

 

09/05/2022

 

Front squats

 

60kg*5

80kg*5

100kg*5

120kg*3*5

 

Closeish grip bench

 

60kg*8

80kg*8

100kg*3*8

 

BB Curlz (stict)

 

40kg*4*10

 

Press downs

 

70kg*3*14

 

Preacher curlz

 

25kg*6,6,8

 

 

 

 

 

 

Share this post


Link to post
Share on other sites

Tuesday

 

10/05/2022

 

Bench press

 

100kg*3

120kg*3

130kg*3

140kg*4

 

DB single arms rows

 

35kg*5*10

 

Box squats (on to a bench)

 

60kg*3

100kg*3

120kg*3

140kg*3

120kg*2*3

 

Seated good mornings

 

100kg*4*8

Standing cal rasies

 

40kg*2*15

35kg*12,15

bw*25

Share this post


Link to post
Share on other sites

Deadlift

200kg*6

 

Chin-ups and pull ups

 

bw*6*8

 

OHP

 

70kg*3

70kg*5*5

 

Note: some heavy deadlift for reps, 10 RPE. I am a bit tired from training so much this week.

Share this post


Link to post
Share on other sites

Friday

 

13/05/2022

 

Bench press

 

130kg*6*2

 

Bench pulls BB

 

75kg*3*8

80kg*4*8

 

Squats

 

130kg up to 175kg, 5kg jumps in weight, 2 reps per set

 

Walking lunges

 

bw*14

16kg*14

bw*14

 

Note: the squats felt very nice and I stayed warm with shorter rest, it was nice.

Share this post


Link to post
Share on other sites

Saturday

14/05/2022

 

 

L-Y-T-w - should raises

 

7.5kg*2*12

 

OHP

 

40kg*10

50kg*10

60kg*3*10

 

Neutral grip pull ups

 

bw*6

15kg*6

20kg*6

22.5kg*6

25kg*6 - PB

 

Rack pulls above the knee

 

100kg*1

140kg*1

180kg*1

200kg*1

220kg*1 - held at top 5 sec

250kg*1 - held at top 5 sec

270kg*1 - grip is maxing out here

 

Romanian DL

 

100kg*3*10

 

Standing calf raises with DB

 

37kg*4*10

 

Leg curlz

 

36kg*2*12

45kg*12

 

Note: The OHP were really hard today. was fun to do the heavy rack pulls and pull ups feeling strong.

Share this post


Link to post
Share on other sites

Monday

 

16/05/2022

 

Bench press

 

60kg*10

100kg*8

115kg*5

130kg*6*3

 

Bench pulls

 

60kg*8

80kg*8

85kg*7*8

 

Cramber bar Squats

 

60kg*5

100kg*5

120kg*3,5,8

 

DB BP

 

35kg*8

40kg*8

45kg*8

50kg*8 (form not ideal not quite full ROM on last 2 reps)

 

Note: bench felt a bit better today with more of a warm up. The cramber bar squats felt great, I can stay quite upright.

 

 

 

Share this post


Link to post
Share on other sites

Tuesday

 

17/05/2022

 

BB cheat curlz

 

40kg*12

50kg*12

60kg*12

70kg*2*12

 

DB pull overs

 

35kg*10

40kg*10

50kg*2*10

 

Preacher curlz

 

20kg*2*8

20kg*2*10

 

press downs

 

70kg*14,15,16,16

 

Rack pulls - below the knee

 

200kg*8 PB

Prone hold

 

bw*30sec

20kg*30sec

40kg*30sec

 

Note: after watching the video, maybe should have stopped the rack pull set at 6 reps, lost a bit of tightness in the back last two reps.

 

Share this post


Link to post
Share on other sites

Thursday

 

19/05/2022

 

L-Y-T-W

 

7.5kg*3*12 (PB)

 

OHP

 

40kg*5

60kg*2*5

70kg*3*5

 

Neutral grip pull ups

 

bw*5

15kg*5

25kg*5

30kg*5 (PB, RPE 10)

 

medium grip OH pull ups

 

bw*2*10

 

Wide grip OH pull ups

 

bw*8

 

Bench press - short rest.

 

60kg*5

100kg*5

130kg*6*2

 

Front squats

 

60kg*3

80kg*3

100kg - 120kg*3 each set increase by 2.5kg, 8 sets total. - short rest.

 

Note: OHP felt really good after the shoulder were pumped from the raises. Pull ups going strong, front squats I think I went a bit deep on a few reps and lost the arch in my lower back. Need to be careful of that

 

60kg*

Share this post


Link to post
Share on other sites

Saturday

 

21/05/2022

 

Bench press

 

100kg*8

114kg*5

130kg*6*4

 

Bench pulls

 

50kg*8

80kg*7*8

80kg*15

 

High bar paused squats

 

60kg up to 150kg*1 , 10kg jumps

140kg down to 100kg, 2 reps up to 6 (adding one rep per drop in weight)

 

Romanian DL

 

100kg*3*10

 

Hyper ext rows

 

35kg*3*10

 

Note: Bench was very hard, might have to just do two bench days per week.

Share this post


Link to post
Share on other sites

Sunday

 

22/05/2022

 

L-Y-T-W

 

7.5kg*4*10 (volume pb)

 

OHP

 

40kg*6

50kg*6

60kg*6

70kg*3*6

 

Neutral grip pull ups

 

bw*3*12 (PB for 12 rep sets)

bw*3*10

 

Squats

 

60kg*3

100kg*3

140kg*3

160kg*3

180kg*3 (PB for reps at 180kg)

140kg*6

 

Walking lunges

 

bw*14

12kg*2*14

bw*14

 

Note: not ideal form for squats, second rep I hit the safety bars at the bottom which threw me a bit, but I am getting stronger :D

Share this post


Link to post
Share on other sites

Monday

23/05/2022

 

Bench press

 

100kg*8

115kg*5

130kg*6*2

 

DB sup curlz

 

15kg*5*10

 

DB hammer curlz

 

15kg*5*10

 

High bar squats

 

100kg*3

120kg*3

130kg*5

140kg*5

130kg*5

 

Prone hold

 

bw*30 sec

20kg*30sec

40kg*30 sec

50kg*30sec

bw*1 min

 

Note: bench felt great today, nice and poppy, high bar squats were a bit of a struggle for some reason, but still felt good in the quads.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now




  • Popular Contributors

    Nobody has received reputation this week.

×