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Ohjoshua's Intense city, lets ramp it up.


ohjoshua

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Thursday

 

26/05/2022

 

bench press

 

60kg*10

100kg*8

115kg*5

130kg*6*5

Cable rows

 

50kg*10

60kg*10

65kg*5*10

65kg*12

 

High bar squats

 

60kg*5

100kg*5

120kg*5

130kg*5

135kg*5

130kg*5

 

Walking lunges

 

bw*15

12kg*15

bw*15

 

Note: Bench feeling strong today, I think I have a decent chance at the 6*6. High bar squats and lunges were a struggle lol, but technique is good.

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Friday

 

27/05/2022

 

Close grip paused bench press

 

60kg*10

80kg*8

100kg*3*10

 

T Bar rows

 

20kg*10

40kg*10

60kg*10

70kg*2*10

 

Deadlifts

 

100kg*3

140kg*3

180kg*3

200kg*1

220kg*1

 

Box squats

 

100kg*3

120kg*3

140kg*3

145kg*3

150kg*3

155kg*3

 

BB curlz

 

60kg*3*12

 

Tri cable push downs

 

70kg*3*20

 

Preacher curlz

 

15kg*5*15

 

OH tri ext

 

40kg*2*8

40kg*10

 

note: box squats felt strong, deadlifts from the floor were harder than I expected. arm work felt great.

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Sunday

 

29/05/2022

 

OHP

 

20kg*15

40kg*12

60kg*5

70kg*5

75kg*3*5

70kg*5

 

Wide grip pull ups

 

bw*7*8

 

Bench press

 

60kg*2

100kg*2

115kg*2

130kg*6*2

 

DB wide rows / raises

 

20kg*7*10

 

High bar squats - 1st rep paused

 

60kg*2*2

100kg*2

120kg*2

140kg*2

150kg*2

160kg*2

140kg*2

 

Note: squats felt really good, esp the paused first reps. 2nd set of OHP was hard. Bench was a bit slow on first 2 sets, but poppy by the 3rd.

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Tuesday

 

31/05/2022

 

Bench press

 

60kg*8

100kg*6

115kg*6

130kg*6*6 - PB, last rep of the last set my bum left the bench a bit.

 

Cable rows

 

50kg*8*10

50kg*20

 

High bar squats - paused

 

60kg*5

100kg*1

120kg*1

130kg*1

140kg*1

150kg*1

130kg*8 (not paused) PB

 

Note: really happy with bench, last rep doesn't count, but still on track.

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Wednesday

 

01/06/2022

 

Low bar squats

 

up to 170kg*1

 

Front squats

 

140kg*1

120kg*1

130kg*1

 

Low bar squats

 

130kg*12 PB

 

Push press

 

60kg*5

70kg*5

80kg*5

90kg*5

100kg*3

80kg*10

 

Pull downs

 

light*3*20

65kg*2*15

 

Note: high rep squats felt good, really felt the legs.

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Monday

 

06/06/2022

 

Bench press

 

135kg*5*5 (PB 5*5) - was hard but all good reps, last rep of last set just managed to keep bum down

 

DB rear raises / rows

 

22kg*6*8

 

Dead lifts - hook grip

 

100kg*2

140kg*2

180kg*2

200kg*2*2

 

High bar pause squats

 

60kg*5

100kg*2

120kg*2

130kg*2

140kg*2

150kg*2 (not paused)

 

Prone holds

 

bw*30 sec

40kg*30sec

60kg*30sec PB

 

Note: The whole session felt really good, good technique on DL and squats too. killing it. looking forward to 140kg*4*4 on Friday or Saturday.

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Tuesday

 

07/06/2022

 

OHP

 

40kg*12

50kg*12

60kg*12 (RPE 10)

 

Push Press

 

80kg*5*5

 

Neutral grip pull ups

 

bw*8

10kg*6

15kg*7*6

 

Low bar squats

 

60kg*3

100kg*3

120kg*2*3

140kg*3

160kg*3

140kg*12 (I think this is a PB)

 

Romainian DL

 

60kg*5

100kg*8

120kg*2*8

 

Leg curlz

 

32kg*4*15

 

Note: Squats were tough but the high reps felt good, posterior chain took over the last few reps.

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Wednesday

 

9/6/2022

 

Bench

 

130kg*6*2

 

Bench pulls

 

60kg*8*15

 

High bar wide stance, some paused

 

100kg*2*2

120kg*3*1

120kg*2*3

130kg*1

140kg*1

 

Note: really felt weird at first with wide stance, then felt it more in the glutes.

 

 

 

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Monday

 

13/06/2022

 

L-Y-T-W

 

5kg*12,15

 

OHP

 

20kg*15

40kg*10

60kg*8

 

Push press

 

80kg*5

90kg*5

95kg*5

 

Neutral grip pull ups

 

bw*8,8,10,10,12,17

 

Front squats

 

60kg*2

80kg*2

100kg*2

120kg*2

100kg*10

 

Romanian DL

 

100kg*3*12

 

Leg press calf raise

 

90kg*4*15

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Wednesday

 

15/06/2022

 

Bench press

 

100kg*5

120kg*2

130kg*2

140kg*1

145kg*2*3 (second set spotter touched the bar, I think 1 set of 145kg*3 is a PB)

 

Close grip bench

 

90kg*2*12

 

DB rear raises / rows

 

17kg*12,15,15

 

Cable rows

 

50kg*12,15

 

low bar Squats (trying to focus on hips not shooting up and staying more upright)

 

100kg*3*10

 

Leg press

 

110kg*12,12,15

 

Prone hold

bw*45sec

20kg*2*45sec

 

Note: end of the program because I could not hit the 3*3 at 145kg on bench. I have been grinding the last few sessions so keen to start a new program with some lighter weights and higher reps. I will look to start tomorrow or Friday.

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Crushing that bench press fella, nice work.

I've been benching 3x a week in an attempt to boost it to something I'm happy with and also because I can't train lower body beyond the physiotherapist recommendations lol.

Each session is % based off a calculated 1RM max.

6 week program ends this week, deload a little next week and then I'm planning to actually test my 1RM.

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21 hours ago, gazza said:

Crushing that bench press fella, nice work.

I've been benching 3x a week in an attempt to boost it to something I'm happy with and also because I can't train lower body beyond the physiotherapist recommendations lol.

Each session is % based off a calculated 1RM max.

6 week program ends this week, deload a little next week and then I'm planning to actually test my 1RM.

Thanks mate,

 

Let me know how you go with your program. if you are happy with it maybe share the program with me so I can try it?

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Hey fella, this is the bench program I've been doing. I just Googled programs until I found one I like the look of and printed it off. If put the title into the search bar it'll bring it up.

I altered the accessories slightly to accommodate the gear I had and my niggles.

I found one on T-nation that looked good too, which I might try but it's 4 days a week.

20220617_150254.jpg

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On 6/17/2022 at 1:22 PM, gazza said:

Hey fella, this is the bench program I've been doing. I just Googled programs until I found one I like the look of and printed it off. If put the title into the search bar it'll bring it up.

I altered the accessories slightly to accommodate the gear I had and my niggles.

I found one on T-nation that looked good too, which I might try but it's 4 days a week.

20220617_150254.jpg

Ok I will have a look for it later, thanks. But I actually started a new 8 week program that I made myself, so maybe try that one next if you are happy with the progress.

 

Friday

 

19/06/2022

 

Bench press

 

80kg*4*15

 

Hammer curlz

 

25kg*15

20kg*2*15

 

Tri ext rope

 

30*15

25*15

20*15

 

incline flys (slight incline only)

 

12.5kg*3*20

 

Squats

 

100kg*12,12,13

 

Leg press

 

120kg*3*15

 

Note: omg burning so bad on bench and then later on leg press. First high rep program in for ever, its hard for me :)

 

 

 

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Sunday

 

19/06/2022

 

OHP

42.5kg*3*15

 

Neutral grip pull ups

bw*4*11

 

Dead lifts

150kg*2*10

Hip thrusts

60kg*3*20

 

Hyper ext rows

bw*15

12.5kg*3*15

 

Seated calf raises

30kg*3*20

 

DB shrugs

30k*3*20

 

Lat raises (bottom half)

10kg*3*20

 

Rear DB raises (bottom half)

10kg*3*20

 

Note: All good, the deadlifts got me breathing and the rasies and shrug burnt.

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Monday

 

20/06/2022

 

Bench press

 

60kg*4*20

 

Hammer curlz

 

22.5kg*3*15 (reps not clean)

 

Close grip bench

 

75kg*3*15

 

preacher curlz

 

17kg*3*15

 

incline skull crushers

 

27kg*3*15

 

Box squats

 

70kg*2*20

 

Walking lunges

 

bw*3*15

 

Prone holds

 

bw*45sec

40kg*30sec

60kg*30sec

 

Note: might drop the weight for hammer curlz

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Tuesday

 

21/06/2022

 

OHP

30kg*3*20

 

Pull ups over hand medium grip

bw*5*9

 

Push press

85kg*2*8 (PB)

 

Bent over BB row over hand grip

85kg*12

85kg*2*15

 

RDL

85kg*3*15

Leg curlz

32lb*3*17

 

Leg raises

bw*3*15

 

Leg press calf raises

110kg*3*12

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Thursday AM 23/06/2022

 

BB Bench press

85kg*4*15

 

BB cheat curlz

52.5kg*3*15

 

Tri press downs

70kg*3*17

 

DB incline BP

27.5kg*2*15

 

DB incline flys

12.5kg*3*20 (rest pause after 15 reps on the late two sets).

 

PM 2nd session

 

Squats

100kg*3*15

 

Leg press

120kg*3*15

 

Standing calf raises

50kg*3*15

 

Bike 15min

 

Note: I was really warn out after the bench stuff, so I called it and went home. I came back about 4 hours later to finish the squats. All of it was really hard, chest burning in bench, legs burning on squats and leg press. I am a bit tired and more hungry. Still losing weight, but tempted to have an extra meal today.

 

 

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Friday

 

25/06/2022

 

Pull ups over hand

bw*5*10

 

OHP

30kg*4*10

 

Dead lifts

160kg*2*10

 

Hip Thrusts

80kg*3*20

 

Hyper ext rows

20kg*2*20

20kg*15

 

Lat raises + rear raises + Shrugs

3*20 (12kg + 12kg + 34kg)

 

Note: Good session, pull ups a bit hard and deadlifts really hard, really felt it in my legs.

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