Ohjoshua's Intense city, lets ramp it up.

[TonganTerror]

weights looking good bro.....those deads coming up well as is bench yeeyaa \:D/

[ohjoshua]

weights looking good bro.....those deads coming up well as is bench yeeyaa \:D/

Yeah deads and bench are going easy. One day I will be strong.

Wednesday

bench pressing

60kg*5

80kg*3

112.5kg*2*6

Deadlifts

90kg*3

120kg*1

160kg*1

180kg*2*6

dynamic lunges

42kg*12,16

Leg curlz

30lb*12*2

BB curlz

42*12,15

note: legs were quite sore after squats the other day... first time legs have been sore in a while. I did some assitance stuff to help them heal.

[ohjoshua]

Sorry for slack updates viewers... ohjoshua has been training though.

Friday

Squats

160kg*2*6

Military

65kg*2*6

chin-ups

bw*10*2

Monday

Bench press

112.5kg*6*6

Tuesday

Deadlifts

180kg*6*6

Wednesday

Military press

65kg*6*6 (last set only 5 reps)

Chin-ups

bw*3

7kg*3

15kg*3

22kg*3

calf raises

20kg*12*3

Leg calf

36lb*12*3

Lat raises

12.5kg*12*3

DB rows

30kg*8

35kg*8

40kg*8

Squats

160kg*6*6

note: wooooooooahooo. Done all the 6*6's and got through them. I did a tiny push press on the 36th rep of militarys. I was scared of the squats and i did them at the end of a long session. went i was warming up 140 poped up like nothing so i went for it. I did do my good morning squat on the 3 of the reps for squats.

Deadlift was hard as. bench got an awesome pump, but didnt feel the need to ask for a spot.

[ohjoshua]

Monday

Squats

70kg*6

110kg*3

150kg*1

170kg*5*5

Military press

50kg*3

67.5kg*5*5

Lat raises

12.5kg*12*3

Dips

bw*15

Standing calf raises

20kg*12*3

leg curlz

36lb*12

42lb*12

30lb*12

note: Squats went very well, not quite as much pop as 160*6*6 but i got them all. Militarys were a similar to 6*6 I ran out of gas on the last set of last rep again.

[ohjoshua]

Saturday

chin-ups

bw*8,10,12,8,8

Lunges

bw*12

10k*12

22.5kg*12*2

Bench press

60kg*6

80kg*12

note: legs were really sore... just trying to pump a bit of blood to help them recover.

[ohjoshua]

Tuesday

Bench

120kg*5*5

Deadlift

192.5kg*5*5

Chin-ups

bw*8*3

note: bench press was hard... deadlifts were really hard!!!! It didnt help that i was low on time... I need to leave more time to complete these sessions. I am wanting 5min rest between sets.

[ohjoshua]

Military press

65kg*2*6

Bench press

112.5kg*2*6

DB SLDL

22.5kg*12*3

Supine rows

bw*12*3

note: every part of my back is soooo sore from those deadlifts! The shorter rest killed me.

[ohjoshua]

Monday

Deadlifts

130kg*5

180kg*2*6

Squats

60kg*6

100kg*3

140kg*1

160kg*2*6

note: only had time for the bare minimum. I had a two hours set aside but 'had' to work early. Lower is still sore from last week.... Drinking all day sat for my mates stag doo didnt help.

[ohjoshua]

Monday PM

Flat BB BP

60kg*5

100kg*3

115kg*1

125kg*4*4

60kg*20

Snatches

60kg*3

70kg*1*2

75kg*1

80kg*0,1

Clean + Jerk

70kg*1

80kg*1

90kg*1

100kg*1

110kg*1

note: Was very happy with my 125*4*4 it was a PB for reps.

[Luigi]

looking strong josh :clap:

[ohjoshua]

Tuesday

Squats

60kg*4

100kg*3

150kg*1

180kg*4,4,4,3

Note: bah... i missed the last rep. I didnt push hard enough.

[ohjoshua]

looking strong josh :clap:

looks good on paper

Wednesday

Military press

40kg*3

50kg*3

60kg*2

72.5kg*4*4

Leg press

200kg*10*3

Leg curlz

48lb*10*3

Standing calf raises

30kg*12*3

Upright rows

60lb*10*3

note: Good militarys and pump stuff afterwards. Lower back is STILL not ready for my heavy deadlifts!!!J gahh

[drizzt]

Been a while since I've caught up with your journal, but geez your big 3 are going well! Awesome mate, keep it up :clap:

[ohjoshua]

Friday

AM

Deadlifts

90kg*3

130kg*2

170kg*1

202.5kg*4,4,2,0,0

PM

Deadlifts

120kg*3

160kg*1

185kg*1

202.5kg*4,3

Chin-ups

bw*10*3

Dips

bw*15*3

note: I was suposed to do 4*4 with deads but didnt happen first time... I finally did it about 3 hours later.

[ohjoshua]

Saturday

50kg*3

55kg*3

60kg*1

65kg*2*6

Supine rows -feet on bench

bw*10*3

BB cheat curlz

65kg*10*3

note: good quick session, glad I did it.

[ohjoshua]

Been a while since I've caught up with your journal, but geez your big 3 are going well! Awesome mate, keep it up :clap:

im slow but steady. :nod:

[ohjoshua]

Sunday

Squats

60kg*4

100kg*3

130kg*1

160kg*1

190kg*3*3

Leg press

200kg*10*3

Leg curlz

42lb*10*3

Standing calf raises

40kg*12*3

Monday

Flat BB BP

60kg*5

80kg*2

100kg*2

120kg*1

132.5kg*3*3

100kg*8

Chin-ups

bw*15,8

note: Those chin-ups really took it out of me

[ohjoshua]

Saturday

Flat BB BP

60kg*6

80kg*3

100kg*2

120kg*1

130kg*1

140kg*2*2

Deadlifts

100kg*3

140kg*2

180kg*2

200kg*1

212.5kg*0

Squats

90kg*6

130kg*6

90kg*6

note: I have been really sick this week, just back to work on friday. I lost a few kgs bw. I just got my bench press (second reps were ugly). Deads didnt happen, I was supposed to do 212.5kg*3*3.

[ohjoshua]

Squats

60kg*6

100kg*4

140kg*1

160kg*2*6

Clapping pull-ups

bw*8

Military press

65kg*2*6

BB curlz

65kg*10,12

note: I enjoy the light sessions.

[Best Bench]

Looks like the training is going well Josh. You going to head along to the Eastside Open in November? You would definitely be a up quite a bit since April.

[ohjoshua]

Looks like the training is going well Josh. You going to head along to the Eastside Open in November? You would definitely be a up quite a bit since April.

Yeah training has been good, Had a busy period for a while but back on track now.

Eastside Open would be good. unless its on the 1st of Nov I cant make it as im moving to Aussie.

Good luck for it. Are you gonna do a maximal squat and dead this time?

[ohjoshua]

Military press

60kg*2

70kg*1

80kg*1

Push Press

90kg*1

100kg*3

110kg*1

120kg*0

Note: I need to get to the gym earlyer, not enought time to finish

[ohjoshua]

Thursday

Squats

100kg*5

140kg*2

160kg*1

180kg*1

200kg*0 -bombed

205kg*0 -closer

Jerk from rack

90kg*3

100kg*2

110kg*1,1

115kg*1

117.5kg*1

120kg*1 PB

122.5kg*1 PB

Chin-ups

bw*6

15kg*8

22kg*3

Clapping pull-ups

bw*6

note: there are not points givent for close.... quite pissed off, Being sick last week screwed things up.

Friday

Flat BB BP

60kg*8

80kg*5

100kg*3

110kg*1

120kg*3

Flat DB BP

35kg*8

45kg*4

pull-up transfers

bw*5

Note: another session that was toooo short... i need to sort it out.

[ohjoshua]

Monday

Chin-ups

bw*8

Pull-ups

bw*8,10

Neutral press

22.5kg*10*2

Military press

60kg*10

note: hardly a training session.... Plan is to take it easy this week and try for some maxes late this week early next week.

[ohjoshua]

Flat BB BP

60kg*5

70kg*3

100kg*2

120kg*1

130kg*1

140kg*1

147.5kg*0,1 PB

Chin-ups

bw*6

20kg*6

Snatches

50kg*3

60kg*2

70kg*1

75kg*1,1

80kg*1

Note: got a 2.5kg PB on touch and go bench press. Missed it first time just off lock out. Might have to do some board presses to strengthen my lockout. The weight actually felt pretty light in my hands, when lowering it and up off the chest.