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gazza

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  1. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Sunday
     
    03/07/2022
     
    OHP
     
    50kg*2*12
    50kg*2*13
     
    Neutral grip chin ups
     
    bw*4*13 (volume pb for 13 reps I think)
     
    Dead lifts
     
    170kg*2*8
     
    Hip thrusts
     
    100kg*3*15
     
    Hyper ext rows
     
    30kg*3*15
     
    DB shrugs
     
    40kg*3*15
     
    lat raises (partial)
     
    12kg*3*15
     
    Rear raises (partial)
     
    12kg*3*15
     
    Note: Those DL are hard work, everything else quite manageable.
  2. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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.
  3. Like
    gazza got a reaction from ohjoshua in Idle ramblings and observations.   
    Cheers. But bear in mind I only started barbell benching again sporadically in 2020 and I hadn't benched since 2013. It's all been flyes and cable stuff.
    Might as well be noob gains lol.
    Deload at the start of this week then I'm going to test my 1RM.
  4. Like
    gazza reacted to ohjoshua in Idle ramblings and observations.   
    17.5kg is huge man, good job. I have never got that much out of a program. I think 10kg when I was a noobie :)
  5. Like
    gazza got a reaction from ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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.

  6. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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.
  7. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Sunday
     
    12/06/2022
     
    Bench press
     
    140kg*4*4 PB, a bit dodgy form
     
    Squats high bar
     
    110kg*2*10
  8. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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.
  9. Like
    gazza reacted to ohjoshua in Idle ramblings and observations.   
    Looks very smooth.
  10. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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.
  11. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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.
  12. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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
  13. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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.
     
  14. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    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
     
  15. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Wednesday
     
    OHP
     
    60kg*5
    70kg*2
    80kg*3*5 volume P
     
    Lat pull downs
     
    120lb*10
    160lb*10
    120kg*10
    140kg*10
     
    Front squats
     
    60kg*3
    80kg*1
    100kg*1
    120kg*1
    140kg*2*2
  16. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Thursday
     
    10/03/2022
     
    Low bar squats
     
    110kg*1
    130kg*1
    150kg*2*1
     
    Deadlifts
     
    230kg*1 PB
    160kg*3
     
    https://www.youtube.com/watch?v=q35xlBHSt_s
     
     
    DB BP
     
    30kg*8
    40kg*8
    50kg*2*8
    40kg*8
     
    Supine rows
     
    bw*4*10
     
    Note: good session, but grip was slipping a bit on the deadlift. Bar was smooth and thick, not a good bar.
  17. Like
    gazza got a reaction from ohjoshua in Idle ramblings and observations.   
    Yeh idol follow him. Working with a good physio/rehab team though so we will see how it goes. In some ways I wish it needed surgery, at least then I'd know exactly where I'm starting from. At the moment there's a lot of try this try that going on. Slowly getting a plan sorted though. 
  18. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Saturday
     
    26/02/2022
     
    Push press
     
    60kg*5
    80kg*5
    90kg*3*5
     
    Lat pull down
     
    105kg*3*8
    75kg*3*10
     
    Dead lift
     
    125kg*1 :( - tried to do 127.5kg PB but a couple the 1.25kg plate fell off .
    170kg*8
     
     
     
  19. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    27/02/2022
     
    Sunday
     
    DB Bench press
     
    30kg*10
    40kg*8
    45kg*6
    50kg*3*8 (PB for reps)
     
    Bent over rear raises
     
    15kg*10
    17kg*10
    20kg*10
    22kg*10
    20kg*2*10
     
    High bar squats
     
    100kg*5
    120kg*5
    140kg*5
    120kg*5
    110kg*5
     
    Note: Feeling a lot stronger on the DB BP, maybe the creatine is doing its job. Body weight is also slowly coming down, have been tracking the eating on my fitness pal
  20. Like
    gazza got a reaction from ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Nice squat mate, #jealous!
  21. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Monday
     
    21/02/2022
     
    DB BP
     
    30kg*10
    40kg*3*10
     
    Seated cable rows
     
    130lb*8
    180lb*8
    200lb*8
    200lb*12
     
    Squats high bar paused
     
    70kg*2
    90kg*2
    110kg*2
    130kg*2
     
    Squats low bar
     
    150kg*1
    170kg*1
    190kg*1 PB
    150kg*5
     
     
    Note: well did a parallel or below 190kg squat that felt good.
  22. Sad
    gazza got a reaction from ohjoshua in Idle ramblings and observations.   
    INJURED!!
    Slipped on the wet driveway on the 22nd Nov and hyperflexed my knee. 
    Possible ACL and/or meniscus injury.
    Had an ultrasound, externals look ok. Have a referral in to see the specialist and likely get an MRI.
    Currently having physio and keeping it strapped.
    Training everything that I can around it.
  23. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Saturday 27/11/2021
     
    Bench press
     
    100kg*5
    120kg*3
    132kg*3
    120kg*5
     
    Seated cable rows
     
    207lb*8,10,10,12
     
    Squats
     
    60kg*3
    100kg*3
    120kg*1
    130kg*1
    140kg*1
    150kg*1
    160kg*1
    170kg*1
    130kg*8
     
     
  24. Like
    gazza got a reaction from Daz69 in Anyone in Dunners or South Island?   
    Yep, Dunners. 
    Although this place isn't what it used to be.
  25. Like
    gazza reacted to ohjoshua in Ohjoshua's Intense city, lets ramp it up.   
    Tuesday
     
    23/11/2021
     
    OHP
     
    72.5kg*6*2
     
    Pull up / chin ups
     
    bw*8,9,9,9,8,8
     
    Deadlifts
     
    60kg*3
    110kg*3
    160kg*3
    200kg*2*1
    160kg*3
     
    Note: pull ups doing well, dropped the 2.5kg for them and did a few extra reps. I think 6 sets of 9 next time would be great. Deadlifts 200kg felt so heavy, have to do some more reps at the lighter weights and build up some strength. OHP going well, felt easy. 6*6 will be a real fight later this week, but I think I can do it.
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