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ohjoshua

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Everything posted by ohjoshua

  1. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 30/06/2021 Dips*100 OHP 65kg*4*8 Pull downs*lots light 01/07/2021 OHP 75kg*3*5 Bench press 75kg*3*15 Curlz 45kg*12,15,15
  2. EDITING FIRST PAGE Ok stats as of 07/04/2012 27.yo 100kg ish bf 15% guess lifts current bench 130, squat 180, dead lift 200 13/04/12 up date bench 135, squat 190, dead 200*2 12/08/12 up date bench 135 squat 195 (beltless) dead 2010, Jerk 125, snatch 90, clean and jerk 110 20/08/12 up date bench 145 squat 200 16/10/12 up date, squat 210, jerk 130 All time best bench 147.5, squat 205, dead lift 225, snatch 90kg, 122.5kg clean and jerk been lifting since I was 21 y.o had just over 1 year off serious training since 2010 in November. Have recently started getting back to consistant training. want to beat my old maxes with in a couple of months (by July). dammit i just typed out this whole thing but didnt post it right.... Here we go again. I would love feed back. criticisim / complements both very welcome. Ok here is my training i do, starting with my todays session. note: when i say faiure at 5th rep, i still complete the set but i get spotted . note2: i usually do BB but im cycling in DB this week to provide variation. Monday 20th/11/2006 CHEST Flat bench DB 20*15kg (warm up
  3. Steroids

    no one is here friend, good luck on your search.
  4. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 22/06/2021 OHP 40kg*8 60kg*2 70kg*2 80kg*5*2 Lat pull downs 110 - 130lb* 7*15 High bar, tempo, paused squats (lol what a mouthful) 100kg*3 100kg*3*5 Note: trying the tempo, felt pretty good with a bit more time under tension, a bit of a pump even.
  5. Ohjoshua's Intense city, lets ramp it up.

    Friday High bar squats - most paused 100kg*3 120kg*3 140kg*1 150kg*1 120kg*2,1 140kg*2,1 120kg*1,1 DB walking lunges bw*16 12kg*3*16 bw*16 BB BP 105kg*4*8 DB rear raises 12kg*3*12 12kg*15 Cable rows 120lb*4*10 Note: first time doing squats first which felt strange. I hurt my right arm a bit arm wrestling, I could feel it on bench :(
  6. Ohjoshua's Intense city, lets ramp it up.

    Thursday OHP 40kg*8 60kg*8 67kg*4*8 Lat pull down 120lb*5*15 Front squats 80kg*4*10 Calf raises 40kg*3*12 Note: I was really tired and drank too much last night, but had a great session regardless. OHP feeling strong, gave my self a break from the pull ups today and treated myself to a lat pull down lolz. I finally did my 4 sets of 10 front squats bahahah.
  7. Ohjoshua's Intense city, lets ramp it up.

    Wednesday 16/06/2021 Bench press 100kg*5*10 Rows bb*100*3*8 db*50kg*2 Trap bar Dl 230kg*2
  8. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 15/06/2021 OHP 40kg*8 55kg*8 65kg*4*8 Pull ups / chin ups bw*6,8 5kg*4*8 Low bar box squats 60kg*2 100kg*2 120kg*2 140kg*2 140kg*2*5 Note: video of the last set of low bar box squats, first time doing these since I hurt my back. They felt ok really felt the glutes working a bit more. OHP was quite challenging but all good solid reps. Pull ups and chin ups felt great.
  9. Ohjoshua's Intense city, lets ramp it up.

    Sunday Bench press 100kg*5*9 Supine rows bw*9*3 bw*15 Leg press 77kg*50 Note: The bench press today was a bit harder because the bar used was a high rotation bar used for olympic lifting and bench was a bit slippery. but weight was still light even paused the last rep 2 seconds.
  10. Ohjoshua's Intense city, lets ramp it up.

    Friday OHP 62kg*8*4 Pull ups / chin ups 6.8.10.12.10 front squats 100kg*1 110kg*1 100kg*3*1 DB walking lunges 12kg*3*8 Note: it was all a bit hard today, need a break
  11. Ohjoshua's Intense city, lets ramp it up.

    Thursday 10/06/2021 Face pulls 3 sets Bench press 100kg*5*8 Chest supported DB rows 35kg*6 45kg*3*6 Dead Lift 200kg*5*1 High bar paused squats 110kg*3*3 Note: Bench press doing some higher reps, it felt so light lol. First time doing normal deadlifts since I hurt my back 2 months ago, back felt good but the weight felt heavy. Squats felt great.
  12. Ohjoshua's Intense city, lets ramp it up.

    08/06/2021 I will be doing sets before reps in the listings going forward. Tuesday OHP 57kg*5sets*10 (5*10 PB) Chin ups / pull ups bw*6,8,10,12,10 Front squats 80kg*8,10,8,10 Hyper Ext bw hands straight in front*3*15 Note: OHP going really well feeling strong, paused the last rep of each set. Chin ups the highest reps sets I have done in a long time maybe ever. Front squats omg so hard, felt like going for a run.
  13. Ohjoshua's Intense city, lets ramp it up.

    Monday 07/06/2021 Rotator cuff and light rows 3 sets Bench press 60kg*5 100kg*5 120kg*2 130kg*1 140kg*1 150kg*1 157kg*1 PB 160kg*1 PB video High bar paused squats 70kg*3 90kg*1 110kg*1 130kg*1 150kg*1 130kg*1*5 Note: Stoked with 5kg bench press PB, time to go back and do some higher reps for a bit before I start the next bench press program.
  14. Ohjoshua's Intense city, lets ramp it up.

    Friday 04/06/2021 OHP 55kg*10*5 Rear db raises 6kg*15,15,20 Pull ups / chin ups bw*6,8,10,12,6 Front squats 80kg*8*4 Note: Nice pump on OHP and pull ups, the 55kg*10*5 felt much easier than last time. I started higher reps for my front squats, I was not man enough to do 70kg*10*5 so started with 80kg*8*4, it didn't feel too bad, high rep squats are not my fav lol. also first time 12 reps on chin ups for ages, felt good.
  15. Ohjoshua's Intense city, lets ramp it up.

    Thursday 03/06/2021 Bench press 130kg*2*6 DB chest supported rows 47kg*5*5 PB High bar squats 70kg*3 110kg*10 Note: A bit low on time today so just got a quick session in, only went hard on the DB rows and only one set of squats.
  16. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 01/06/2021 OHP 52kg*10*5 Chin ups / pull ups bw*5,6,7,8,9,10 Front squats 60kg*2 100kg*1,1 120kg*1 130kg*1 140kg*1 150kg*1 PB 100kg*8 Note: All time PB on the front squats, I felt my upper back lose its lock a bit coming up so need to work on that next time I am going heavy. Back to doing my high reps OHP I will run 3 sessions 10 reps for 5 sets then 3 weeks 8 reps for 4 sets. Increasing the weight 2.5 kg each week and 5kg between the rep / set change session.
  17. Ohjoshua's Intense city, lets ramp it up.

    Sunday 30/05/2021 Bench press 137kg*4*4 (volume PB) Supine rows 10*5 High bar squats 100kg*3 120kg*2 140kg*1 (paused) 160kg*1 PB 140kg*1 (paused) 120kg*1 100kg*3 Note: Bench press is rocking, high bar squats moving along nicely.
  18. Deadlift goal to lift 200kgs

    I don't think deadlift frequency works. but yes heavy grip training 2-3 times a week is great.
  19. Anyone still following>?

    lol
  20. Ohjoshua's Intense city, lets ramp it up.

    Thursday 27/05/2021 Bench press 130kg*2*6 DB chest supported rows 42kg*6*5 Front squats 100kg*2 110kg*2 120kg*2 130kg*2 120kg*2 110kg*2 Friday 28/05/2021 OHP 40kg*8 70kg*2 80kg*2 85kg*2 90kg*1 95kg*1 PB 1RM all time Pull ups / chin ups bw*5,6,7,8,9 Front squats 100kg*2 110kg*2 120kg*2 Push press 100kg*1 110kg*1 120kg*1 (ugly) Note: very happy with the OHP 1RM that was a long time coming. I don't think I am as far off 100kg as I thought :). Video of the 1RM.
  21. Ohjoshua's Intense city, lets ramp it up.

    Tuesday 25/05/2021 OHP 40kg*8 50kg*8 65kg*8*4 Pull ups / chin ups bw*3,6,8,8,8,8 High bar squats 100kg*5*5 Note: felt my elbow tendon a tiny bit on the last few reps of the last two sets of OHP, maybe time to back off a bit. 3 heavyish pressing days in a row might be pushing it a bit.
  22. Ohjoshua's Intense city, lets ramp it up.

    Monday 24/05/2021 Bench press 132kg*5*5 (volume PB) DB chest supported rows 37kg*6,7,8,10 Front squats 120kg*5 (5RM PB) Note: I felt really strong on everything, the bench press was easier than the 6*6 last week.:D
  23. Ohjoshua's Intense city, lets ramp it up.

    Sunday 23/05/2021 OHP 62kg*8*4 Pull ups bw*6,7 10kg*5,10 (PB on 10 reps for 10kg) Lunges bw*14*3 16kg*14*3 Note: OHP was easy, pull ups 10 rep at 10kg was max reps
  24. Ohjoshua's Intense city, lets ramp it up.

    Friday 21/05/2021 BB BP 130kg*2*6 Chest supported DB rows 35kg*8*6 Trap bar DL 120kg*1 160kg*1 180kg*1 200kg*3 180kg*5 Note: easy bench date, decent volume on my DB rows and first time DL in 2 months. It was trap bar which I never tried before, it seems more legs and I seem to stay more upright. Back feels good after them 0 pain.
  25. Ohjoshua's Intense city, lets ramp it up.

    Thursday 10/05/2021 OHP 60kg*8*4 Pull ups / chin ups bw*5,5,6,6,7,7 Front squats 60kg*5 80kg*5 100kg*5*3 Note: OHP felt much easier with less reps and sets, squats were killer as I was way to hung over. I was supposed to do 5 sets of 5 but gave in.
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