ohjoshua Posted May 26, 2022 Author Report Share Posted May 26, 2022 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. gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted May 27, 2022 Author Report Share Posted May 27, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted May 29, 2022 Author Report Share Posted May 29, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted May 31, 2022 Author Report Share Posted May 31, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 1, 2022 Author Report Share Posted June 1, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 5, 2022 Author Report Share Posted June 5, 2022 Friday Bench press 130kg*6*2 Bench pulls 80kg*8*2 90kg*5*8 High bar squats 140kg*8 PB Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 6, 2022 Author Report Share Posted June 6, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 7, 2022 Author Report Share Posted June 7, 2022 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. gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 9, 2022 Author Report Share Posted June 9, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 11, 2022 Author Report Share Posted June 11, 2022 Saturday 11/06/2022 Close grip bench 100kg*4*8 Cheat culrz 100kg*3*6 Squats 190kg*1 195kg*1 (spotted) 170kg*5 PB for reps Note: last rep at 170kg technique was bad, used by back a lot. Need to be more careful. gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 12, 2022 Author Report Share Posted June 12, 2022 Sunday 12/06/2022 Bench press 140kg*4*4 PB, a bit dodgy form Squats high bar 110kg*2*10 gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 13, 2022 Author Report Share Posted June 13, 2022 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 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 15, 2022 Author Report Share Posted June 15, 2022 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. gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted June 15, 2022 Report Share Posted June 15, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 16, 2022 Author Report Share Posted June 16, 2022 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? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 16, 2022 Author Report Share Posted June 16, 2022 Thursday 16/06/2022 Neutral grip pull ups bbw*12,15,12 OHP 40kg*2*15 45kg*15 Push press 60kg*8 80kg*2*8 RDL 80kg*3*15 Leg curlz 32kg*3*15 Note: the high reps on everything felt nice, good little burn. Quote Link to comment Share on other sites More sharing options...
gazza Posted June 17, 2022 Report Share Posted June 17, 2022 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. ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 18, 2022 Author Report Share Posted June 18, 2022 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. 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 :) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 18, 2022 Author Report Share Posted June 18, 2022 Copy of Gym 4 day - Josh 17-06-2022.xlsx my new program I made for 8 weeks Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 19, 2022 Author Report Share Posted June 19, 2022 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. gazza 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 20, 2022 Author Report Share Posted June 20, 2022 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 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 21, 2022 Author Report Share Posted June 21, 2022 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 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 23, 2022 Author Report Share Posted June 23, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 24, 2022 Author Report Share Posted June 24, 2022 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. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 26, 2022 Author Report Share Posted June 26, 2022 Sunday 26/06/2022 BB BP 62.5kg*4*20 Hammer curlz 22kg*3*15 Close grip BP 80kg*3*15 Failure on the last rep, couldn't full extend it . Preacher curlz 20kg*3*15 Incline skull crushers 30kg*3*15 Quote Link to comment Share on other sites More sharing options...
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