ohjoshua 55 Report post Posted April 19 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
ohjoshua 55 Report post Posted April 20 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 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted April 21 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
ohjoshua 55 Report post Posted April 23 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
ohjoshua 55 Report post Posted April 24 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. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted April 26 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
ohjoshua 55 Report post Posted April 27 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
ohjoshua 55 Report post Posted April 28 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
ohjoshua 55 Report post Posted April 29 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
ohjoshua 55 Report post Posted May 1 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
ohjoshua 55 Report post Posted May 2 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
ohjoshua 55 Report post Posted May 3 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
ohjoshua 55 Report post Posted May 8 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
ohjoshua 55 Report post Posted May 8 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
ohjoshua 55 Report post Posted May 9 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
ohjoshua 55 Report post Posted May 10 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 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 55 Report post Posted May 11 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
ohjoshua 55 Report post Posted May 13 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
ohjoshua 55 Report post Posted May 14 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
ohjoshua 55 Report post Posted May 16 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
ohjoshua 55 Report post Posted May 17 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
ohjoshua 55 Report post Posted May 19 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
ohjoshua 55 Report post Posted May 21 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
ohjoshua 55 Report post Posted May 22 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
ohjoshua 55 Report post Posted Monday at 05:13 AM 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
