Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thursday

16/02/2012

A1 Bench press A2 bentover bb row

60kg*8

80kg*6

90kg*6

100kg*3

110kg*7

Squats

60kg*5

90kg*5

110kg*2

140kg*2

170kg*3

military press + chin-ups

47.5kg*8*2 + bw*8*2

bb calf raises

60kg*12*2

Note: Happy with squats... that is a pb since got back into traning. the bp i think i got out 8 at 110 b4 i went for a months holiday in china.

edit: the 7*110 was equal to my best since back

[Small]

Im at AUT city Uni. I will prob be here for a while, at least until the end of the year. we should have a train at some stage

are you still at this shit gym :nod: you know for the same price and a walk up Wellesley street you could get three levels of gyming pleasure

also what is a clapping chin up

[ohjoshua]

Hi small,

yeah im still at AUT. I have signed up for a year and its fine for me atm.

Plus im studying there so its easy.

A clapping chin up is like a clapping push up, I pull up, clap and catch with arms straight (or almost straight).

[tomsammce]

I'd rather train at the uni gym than Les mills Vic st anyday, personally.

[Small]

im not talking about lesmills.

[ohjoshua]

New program... 5*5 mad cow.

A1 bench press + A2 Bent over rows

60kg*8

80kg*5

90kg*5

100kg*5

105kg*5

Squats

60kg*5

100kg*5

110kg*5

120kg*5 (on 3rd rep back blew out on shorts)

Note: not a good start to new program.. with back blowing out on shorts I coudnt complete last two sets of squats. Next work out wednesday or thursday.

[ohjoshua]

27/02/2012

Week 2 of 5*5 programme, first day back at uni

A1 BB BP A2 bent over bb row

60kg*8

80kg*5

90kg*5

102.5kg*5

107.5kg*5

Squats

60kg*8

80kg*5

100kg*5

120kg*5

140kg*5

Note: ok feeling good! back at uni now so im feeling i can get into a routine.

[ohjoshua]

squats

60kg*8

80kg*5

100kg*5

120kg*5

145kg*3

100kg*8

A1 bench press A2 bb bent over row

60kg*8

80kg*5

90kg*5

100kg*5

110kg*3

Military press S/S bb curlz

20kg*10

30kg*10

40kg*10

Note: squats felt strong! I could have easily done 5. Bench had the bar with no grip so hands slipped out ward a lttile

[ohjoshua]

Week 3 of madcow 5*5

Tuesday 06/03/12

A1 Bench A2 bent over bb rows

60kg*8

80kg*5

95kg*5

102.5kg*5

110kg*5

Squats

60kg*5

90kg*5

110kg*5

130kg*5

150kg*5

c+J

60kg*3

80kg*3

90kg*2

100kg*1

110kg*1

Clapping chin-ups

bw*6*3 (messy)

Note: I accidently jumped forward a week with weight on squats. Nvm they felt great!

Bench still in sub max range, but not used to doing reasonably heavy set of 5 before max set so is hard for me.

rows felt really strong this week grib soild. lucky to have the gripy bar. I hope i get it next week too

[ohjoshua]

Bench press Bent over bb row

60kg*8

80kg*5

95kg*5

105kg*5

112.5kg*3

Squats

60kg*8

90kg*5

120kg*5

155kg*3

120kg*8

Snatches

50kg*2

60kg*2

65kg*1

70kg*1

75kg*1

80kg*1

Note: i think i starteed this progarm too light on the squats. bench not too much of a challenge but not very fast. Squats will be going up for a while.

[ohjoshua]

squats

60kg*5

90kg*5

120kg*5

140kg*5

155kg*5

Bench + bent over rows

60kg*8

80kg*5

95kg*5

105kg*5

112.5kg*5

db curz press

18kg*8

24kg*8

forget name push up leg curz (feet hooked lol)

bw*8*2

Note: good session, squats are feeling strong!　Ｉ　smash 160 next week. 115 might be a lil harder but no probs.

[ohjoshua]

Thursday 15/03/12

mad cow 5*5 week 4 day two.

Bench press + Bentover bb row

50kg*3

70kg*5

90kg*5

100kg*5

107.5kg*5

115kg*3

Squats

60kg*5

90kg*5

120kg*5

140kg*5

160kg*3

Snatches power)

60kg*2*2

70kg*2

Clapping chin ups

bw*5*2 (getting worse at these :S )

NOte: squats and bench both feeling strong feeling confident coming into next week.

[ohjoshua]

Week 5 days one

Bench press + bent over rows

60kg*8

80kg*5

95kg*5

107kg*5

115kg*5

Squats

60kg*5

90kg*5

120kg*5

145kg*5

160kg*5

curlz and oh press

40kg*8*2

Note: bench was a lil hard could have done at least one more rep though. Squats... like a boss easy bring on 165

I have been eating a decent amount of high calorie food on this program. starting to feel as though im growing some muscles back two days a week constantly for the win

[Laver]

Hey bro, mean your back to posting~ Ill have to stop by from time to time.

[ohjoshua]

Hey bro, mean your back to posting~ Ill have to stop by from time to time.

lol i have always been posting...

Just havent been training more then once a week for the last year tbh :S

this latest 5*5 is the most consistant training i have done in agies... loving it

[ohjoshua]

Friday

23/03/12

Week 5 day two.

This program is now getting hard... can i Make the full 8 weeks? if so will be some serious pbs...

bench and rows

60*8

80kg*5

95kg*5

107kg*5

117.5kg*3

squats

60kg*5

90kg*5

120kg*5

150kg*1

165kg*3

OH press + chin ups

40kg*8*3 + bw*8*2

Note: bench starting to get hard, not quite hard enough to ask for a spotter... but will need one when going for 5 on monday. Squats kinda hard, last one did pop up though, second one not so good. still i dont see any major problems coming into week 6.

[ohjoshua]

Week 6 dayz 1

squats

60kg*5

100kg*5

130kg*5

150kg*5

165kg*5 (rpe 9)

Bench + rows

60kg*5

80kg*5

95kg*5

107kg*5

117.5kg*5

curzl + oh press

45kg*8*2

prone bw leg curlz

bw*8,10

Note: squats first 9... much harder then 160 .... bench... prob better then last week

[ohjoshua]

Thursday

wEEK 6 day 2. bring on week 7 ...

Bench and rows

60kg*5

80kg*5

100kg*5

110kg*3

120kg*3

squats

60kg*5

90kg*5

120kg*5

150kg*3

170kg*3

OH press + chin-ups

47.5kg*8*2 + bw*8*2

Note: smoked squats,,... easy mode. Bench first rep poped up 3rd was a little harder.

[Ignite]

:clap: strong lifts bro!

[ohjoshua]

:clap: strong lifts bro!

cheers, starting to get in the swing of things... be interesting to too how far i can take this

[ohjoshua]

Week 7 day one

Bench and rows

60kh*5

80kg*5

100kg*5

110kg*5

120kg*5 PB

Squats

60khg*5

90kg*5

120kg*5

150kg*5

170kg*5 PB

claping chins

bw*8,4

calf raies

40kg*12*3

Military press and bb curlz

50kg*8*2

Note: this was the hardest day yet. Bench was real hard the last rep being a grinder. Squats felt great... cud hve done 8 i think. Also bench was getting near old time pb for reps im im pretty sure that this was most ive done for squat reps... cool huh?

[Laver]

Week 7 day one

Bench and rows

60kh*5

80kg*5

100kg*5

110kg*5

120kg*5 PB

Squats

60khg*5

90kg*5

120kg*5

150kg*5

170kg*5 PB

claping chins

bw*8,4

calf raies

40kg*12*3

Military press and bb curlz

50kg*8*2

Note: this was the hardest day yet. Bench was real hard the last rep being a grinder. Squats felt great... cud hve done 8 i think. Also bench was getting near old time pb for reps im im pretty sure that this was most ive done for squat reps... cool huh?

Nice work bro, I'm going to have to keep pushing myself hard to catch up to your squat!

[ohjoshua]

cheers Laver... but u cant catch me im the ginger bread man

Week 7 day 2

bench and some rows

60kg*5

80kg*5

100kg*2

112.5kg*3

122.5kg*3 PB

Squats

60kg*5

100kg*5

140kg*3

160kg*1

175kg*3 PB

Dead lifts

110kg*1

150kg*1

180kg*1

200kg*2 PB

Note: really happy with todays session... these are not all time pbs just pbs since i didnt really train for just over a year. Bench was quite tuff... next week is final week of program. will be tuff with bench. but squats are gonna get owned! deadlifts felt great,,, first time i have done dead lifts since b4 the program... shows how a stronger squat builds ur dead.

[ohjoshua]

Tuesday

Week 8 day 1.

Bench and rows

60kg*5

80kg*5

100kg*5

110kg*5

122.5kg*5 PB

Squats

60kg*5

100kg*5

130kg*5

155kg*5

175kg*5 PB

Clapping chins

bw*6*2

Military press

45kg*15

Notes: Hard session bench was definately a 10. Squats maybe only 9 still but very hard. this is the final week of the program. I have one more day to go which shouldnt be as hard.

[ohjoshua]

Friday

13/04/12

squats

60kg*5

100kg*5

130kg*5

150kg*1

170kg*1

190kg*1 PB

200kg*fail

Bench

60kg*5

80kg*5

100kg*2

110kg*2

120kg*1

130kg*1

135kg*1 PB

Chin-ups

bw*15 PB

Deadlifts

200kg*2 PB

Note: okz... so I was hoping for more but eh... 190kg wasnt too hard. But 200 didnt happen . 135 was definately easyer then 130 was b4 the program but I didnt think i had 140 in me atm.

As a whole was not too happy about the gains made on this program.

10kg for squat (maybe 15kg cud have done 195)

5kg for bench (maybe cud have done 7.5kg)

10kg+ for deadlift (even though I havent done any deadlifts I was unable to lift 200 b4 the program and did a double for 200 after the 8 week program. lolz

I was hopping for more as I have lifted all these weights b4.