Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

DB shrugs

48.5kg*5,5,15

Close grip bench press

90kg*12

90kg*9

80kg*10

T-bar rows

70kg*5*5

Squats

110kg*5

130kg*5

140kg*5

note: some one didnt show up so I got a quick training session.

[ohjoshua]

Lat raises

10kg*15*3

6kg*15*6

machine press

18*15

30*12

36*12

42*12

30kg*15*2

note: just pump/bb stuff.

[ohjoshua]

Wednesday

Deadlifts

100kg*5

140kg*3

180kg*3

200kg*1

220kg*1*2

Front squats

80kg*5*2

Thursday

bench press

60kg*5

80kg*4

100kg*5

110kg*3

100kg*5

80kg*8

Chin-ups

bw*13

bw*8

Pull-ups

bw*8

Close grip LPD

150lb*8

180lb*8

prone hold

1:30sec

Friday

Front squats

60kg*5

80kg*5*5

[ohjoshua]

AM

bench press

60kg*5

90kg*4

100kg*3

105kg*3

120kg*3

125kg*3

100kg*8

Squats

100kg*5

120kg*3

140kg*3

160kg*3

note: I felt really strong on both bench and squats.

[ohjoshua]

Monday

PM

Behind the head press

40kg*10*2

50kg*10

Squats

100kg*3

120kg*2

140kg*2*3

Tuesday

AM

Snatches

50kg*3

60kg*3

70kg*2

80kg*1

85kg*1

90kg*1 PB

c + J

90kg*1

100kg*2

note: snatches were a dream! not one miss and a PB first time ever. c+J didnt feel so flash after wards... lol so I ended it early (had to work too)

[ohjoshua]

PM

bent over BB row

60kgh*8

100kg*8

120kg*8

BB curlz

60kg*12

[ohjoshua]

Thursday

AM

Bench press

60kg*6

80kg*4

100kg*3

110kg*3

120kg*2

130kg*3

Squats

60kg*5

110kg*5

140kg*3

160kg*1

180kg*2 (failed on the 3rd grrr)

PM

military press

50kg*10

60kg*5

50kg*6

Note: was pissed off I didnt get my third rep on squats! didnt take in a big breath before i went for it.... rushed it.... first was too easy. bah. Military press was messy weak as, maybe i should do some.

[ohjoshua]

Monday

Squats

70kg*6

110kg*3

150kg*1

180kg*4 PB

150kg*3*2

Decline bench press

100kg*6

120kg*8

130kg*3

100kg*9

Rowing

100m@15.3sec

100m@15.1sec

100m@14.9sec

100m@14.7sec

note: i have decided to win the indoor 100m nz champs this year or next.... with my time of 14.7 i would have got 3rd. Nz record is 14.1. good fun.

squats were much stronger then last week happy.

[ohjoshua]

Tuesday

Rowing

100m*14.6*2

Wednesday

\:D/

Squats

60kg*6

100kg3

130kg*3*3

130kg*8

fs

60KG*8

DB BP

32.5KG*8

40KG*6

45kg*8

note: very short training session... cant wait until this house is finished!!!! sick of working... I want to train.

[ohjoshua]

Thursday

Chin-ups

bw*8*3

bw+7kg*8

Bent over rows

60kg*8

100kg*8

130kg*8

Deadlifts (all bent over rows were DLed from the floor)

170kg*3

200kg*2*3

note: I started back on creatine yesterday... the whole workout went very well... DL's were a little ify, I need to practice more of them.

[TonganTerror]

Awesome compounds mate bench is solid as is squat and dead mean strong three compounds the rest follows aye!! :nod:

[ohjoshua]

Friday

100m

15.1sec

14.9sec

Jumping squats

60kg*8

80kg*8

60kg*8

Flat BB BP

60*5

80kg*3

100kg*5

120kg*5

100kg*3*2

Note: okish

[ohjoshua]

Military press

60kg*8

BB Curlz

60kg*12,10

Dips*10*2

Lat raises

11kg*12

Tri ext

42lb*12

54lb*12

Standing calf raises

30kg*10*2

note: just a quick pump... STILL finishing off the house :S

[Jigga]

note: i have decided to win the indoor 100m nz champs this year or next.... with my time of 14.7 i would have got 3rd. Nz record is 14.1. good fun.

Don't mean to cut you down here but if the top rowers in NZ bothered with a 100m erg sprint the record would be a lot lower than 14.1. You are currently holding your splits a bit higher than 1.10/500m over 100m and Rob Waddell holds his splits around 1.29/500m over 5000m which is sick. Try holding your splits at 1.29 for 500m and then imagine going 10 times as far :shock:

The guy in this vid has a 2k slower than a 17 year old that was in my crew and he holds the 100m WR of 13.9 lol

You are tall and your training is limited to erg work and weights which is ideal if you are just training for the 100m but you may find it harder than you think cutting 7 splits off your time. Good luck.

[ohjoshua]

not cutting me down at all Jigga.

I know if the cream were doing it, it would be much faster.

but nz record for 19 - 26 y.o is 15.1sec which im already much faster then.

i did two 14.6 in a row the other night. With that vid I may be trying a new tatic.

13.9 I can beat that!

[ohjoshua]

Bench press

60kg*8

90kg*8

110kg*8

100kg*8

Chin-ups

bw*8*3

squats

50kg*8

120kg*8

145kg*8

120kg*8

note: squats got me breathing highest reps for weight.

[ohjoshua]

Military press

50kg*6

60kg*6

65kg*6 PB

50kg*10

Deadliftins

90kg*8

130kg*3

180kg*3*5

chin-ups

bw*8,12,8

note: deadlifts felt really good!

[ohjoshua]

Thursday

Squats

60kg*8

100kg*5

140kg*3

160kg*2*3

Military press

40kg*8

50kg*5

65kg*2*3

50kg*12

Friday

bench press

60kg*5

90kg*5

80kg*5

100kg*5

120kg*5

Bent over bb row

60kg*6

80kg*6

100kg*6

120kg*6

note: I also did some leg press and bench press (like two sets of each) on wednesday

[ohjoshua]

Monday

DAY 1 23/8/10

bench press

112.5kg*2*6

deadlifts

180kg*2*6

chin-ups

bw*8*3

DB shurgs

30kg*10

45kg*10

35kg*12

bench dips

bw*12,15,20

Sit-ups

50kg*10*2

prone hold

1min

note: really enjoyed todays session, feels great to be back on track! bench was very fast.

[ohjoshua]

Tuesday

Squats

160kg*2*6

Military press

65kg*2*6

Leg curlz

42lb*12*3

Tri ext

36lb*12*3

Supine rows

bw*12

15kg*vest*12,15

note: good session! really enjoying being back into proper training.

[ohjoshua]

Wednesday

Leg press

200kg*6

280kg*6

310kg*5

340kg*2

Thursday

Bench press

60kg*5

112.5kg*3*6

Squats

100kg*5

130kg*1

160kg*3*6

Military press

50kg*2

65kg*3*6

chin-ups

bw*6

7kg*6

clapping pull-ups

bw*8*2

BB curlz

50kg*15

note: Squats felt great.... I didnt warm on the bench press properly so it ddint go too well. Militarys were an estimated 1RM so they are going to be tough, even 3 reps felt hard.

[ohjoshua]

Friday

AM

Deadlifts

180kg*3*6

PM

Hammy raises

bw*10*3

SLDL

32.5kg*10*2

Chin-ups

bw*8,17 PB

DB curlz

22.5kg*8

Standing push-ups

bw*6*2

note: had a bit of fun with assitance exercises. Looking forward to training after work.

[ohjoshua]

bench press

60kg*5

80kg*5

112.5kg*2*6

box Squats

100kg*3

140kg*1

160kg*2*6

Military press

60kg*1

65kg*2*6

50kg*10

NOTE: squats on the box were strongest ever.

[ohjoshua]

Monday

Deadlifts

180kg*4*6

Clappingish chin-up

bw*8*2

Bench press

112.5kg*4*6

note: good session. It all felt very comfortable... I could have done the 6*6 today quite easily.

[ohjoshua]

Tuesday

squats

90kg*6

140kg*1

160kg*4*6

Military press

50kg*5

65kg*4*6

50kg*11

Standing calf raises

20kg*10

40kg*10

20kg*10

Chin-ups

bw*8*3

Note: squats were HARD! legs really feeling it, I will up the eating to make up for it. Militarys were not easy but definately not as taxing. I need to spend more time in the workouts so I can get all the assitance work in.