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

Ohjoshua's Intense city, lets ramp it up.

Recommended Posts

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.

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites
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?

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites
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 :)

 

 

 

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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.

 

 

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

Sunday AM

 

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

 

Sunday PM

 

Box squats above parallel

 

80kg*2*20

https://www.youtube.com/watch?v=oXhjdH5YjLI

Walking lunges

bw*15

two 5kgdb*2*15

 

Seated calf rasies

 

35kg*3*15

Share this post


Link to post
Share on other sites

Monday

 

27/06/2022

 

OHP

 

50kg*3*12

 

Neutral grip pull ups

 

bw*4*12

 

Push press

70kg*8

90kg*2*8 (PB for 8 reps)

 

Over hand bent over rows

90kg*3*12

 

RDL

 

90kg*3*12

 

Leg curlz

 

32kg*3*19 (PB for reps)

 

Leg raises

bw*15

5kg*2*15

 

Note: everything is getting hard, Push press and bent over rows esp. Leg curlz seem to be getting better, large increase in reps and similar difficulty.

 

 

Share this post


Link to post
Share on other sites

30/06/2022

 

Thursday AM

 

Bench press

 

90kg*4*12

 

Cheat curlz

 

57.5kg*3*12

 

Press downs cable

 

70kg*3*19

 

Incline DB BP

 

32kg*2*12

 

Incline DB Flys

 

17kg*2*12

 

PM

 

Squats

 

110kg*3*12 (really hard last set)

 

Leg press

 

140kg*3*12

 

Calf raises on the leg press

 

40kg*3*15, slow control reps.

 

Note: Tris and front delts were burning at during the incline DB and flys, quads burning during squats and leg press.

 

 

 

 

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.

×