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ohjoshua

Ohjoshua's Intense city, lets ramp it up.

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Tuesday

 

24/05/2022

 

Tuesday

 

L-Y-T-W

 

7.5kg*2*12

 

OHP

 

40kg*8

50kg*8

60kg*2*8

65kg*8

60kg*8

 

Neutral grip pull ups

 

bw*8

15kg*5*8 (PB volume with 15kg)

 

Front squats

 

60kg*2

80kg*2

100kg*2

120kg*2

100kg*5

 

Romanian DL

 

105kg*3*10

 

Hyper ext rows

 

bw*10

35kg*3*10

 

Leg curlz

 

39kg*3*10

 

Note: decent volume on the hammies today, front squats didn't feel good on 120kg with lower back at the bottom so I stopped. Pull ups killing it, OHP volume, shoulder are getting a bit fatigued after the last 4 days in a row. I get the day off tomorrow and I am looking forward to it.

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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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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

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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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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

Share this post


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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

Share this post


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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

Share this post


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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

Share this post


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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

Share this post


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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

Share this post


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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

Share this post


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The world of wine can be overwhelming. For that very reason, we came up with a monthly wine subscription.

You love wine. You're always looking for new and exciting wines to try. You can't even keep up with all the new releases, let alone buy them all.

https://wine-subscription-canada.ca

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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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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.

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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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