Ohjoshua's Intense city, lets ramp it up.

[Mephistopheles]

no more preformance dehancing drugs (i hope).

Switching to performance enhancing drugs ? :pfft:

[ohjoshua]

Friday 4/05/07

12.45 - 1.20

ROW DAY.

BB BENT OVER ROWS (proponated wide grip)

40kg*15

50kg*10 (f8)

60kg*8 (f6)

70kg*6 (f3)

60kg*8 (f5)

DB BENT OVER ROWS (two arms, neutral grip, very wide stance)

20kg*12

25kg*10 (f8)

30kg*6 (f4)

25kg*8 (f6)

CANT REMEMBER THE NAME OF EXERCISE (one end of the BB in the corner, kinda a row)

70kg(of plates)*12 (f8)

SEATED CABLE ROWS (real short rest)

70kg*10 (f7)

70kg*10 (f5)

70kg*10 (f3)

note: I didnt bring a pen so these are just approximations.... I think its pretty close to what i did.

oh and those bent over DB rows felt awesome.

I have been doing massage and Hot/cold treatment on my legs. In an attempt to make them recover faster.... I want them ready for monday! or ill be f**ked off I did that s**t.

[ohjoshua]

Monday 07/05/07

C+J

7.40-8.55

bar*3

50kg*4

60kg*3

70kg*1

75kg*1,1

80kg*1 (missed jerk), 1

82.5kg*1 PB this was good form (better then my 80kg one)

85kg*0, 1 (missed jerk), 0, 1 PB kinda ugly but no press out...

70kg*1, 2

60kg*3 (the bar hit my head on the way down ) , 1

note: I think this is about as far as I can go with the C+J without improving on my front squat.... I think I will now work on my snatch and squats.

[ohjoshua]

Tuesday 08/05/07

3.10 - 3.50pm

FLAT BB BP

bar*10

60kg*8

70kg*6

80kg*3

85kg*2 (spotted on second but i didnt need it.... spotter was a noob )

90kg*1

100kg*2N, 1N

70kg*10 (f8 )

70kg*8 (f5)

60kg*10 (f6)

55kg*10 (f7)

note: was a nice fast workout.... havent done bench in a while so was glad to see my 1RM hasnt dropped.

This workout format was off t-nation.... it goes...

build up..... heavy.... negatives (only one or two)... high rep pump

[ohjoshua]

Wednesday

9/05/07

SQUATS

80kg*3

90kg*2

100kg*1

80kg*4

note: Im trying this low volume, "heavy", non failure training for a while...

my tutor pressured me into it after seeing my pitiful squat numbers (he did strength and conditioning for the Vikings back in the day so he knows his stuff)

I should be ready to squat again on friday.

[poos_n_wees]

note: Im trying this low volume, "heavy", non failure training for a while...

Excellent - training to failure has its place.. but not for heavy compound movements IMO.

Granted you're eating enough, look forward to seein some great gains in your squat numbers (and legs! )

[ohjoshua]

Thursday 10/05/07

9.20 - 10.05

Close grip Chin ups

bw*10

bw*10 (f7)

bw*9 (f5)

Wide grip pull ups. -human assited

bw*10,10,11 pause 6

Bi curlz BB

30kg*8 (f4)

30kg*8 (f3)

[ohjoshua]

Friday 11/05/07

10.15 - 10.50

AM

SQUATS (done from the bottom (off the pins) at 13th hole (just above parrell)

60kg*10

90kg*3 (very explosive rising up on toes almost a jump)

100kg*3 (very explosive rising up on toes almost a jump)

110kg*2 explosive

120kg*2

130kg*0,0,0

120kg*0

110kg*2

100kg*3 (very explosive rising up on toes almost a jump)

60klg*10

note: next week I will try these slightly lower (12th pin) and will only work up to 120kg.

These movements should help my jerks.

[ohjoshua]

Sunday 13/05/07

SQUATS ATG

60kg*5

80kg*3

90kg*1

100kg*1

105kg*0

80kg*2,3

note: I really dont like this style of training..... it sucks leaving the gym with still a half tank on board.

and it sucks missing that 105kg!

[poos_n_wees]

Sunday 13/05/07

SQUATS ATG

60kg*5

80kg*3

90kg*1

100kg*1

105kg*0

80kg*2,3

note: I really dont like this style of training..... it sucks leaving the gym with still a half tank on board.

and it sucks missing that 105kg!

What rep/sets were you aiming for?

Do you do any assistance work as well as the squats? Like lunges, leg press etc?

[ohjoshua]

Tuesday

15/05/07

CHEST

BB BP FLAT

bar*15

50kg*10

70kg*6

BB BP DECLINE

80kg*3

90kg*1

95kg*1 (quite easy)

100kg*1N, 3N

-dropset. 80kg*5(f4)+60kg*5(f4)+50kg*5 (f4) *2sets

[ohjoshua]

Wednesday 16/05/07

35min

thought I would have a break from all those dumb squats and treat myself to a wee DL session. ( havent done DL in a few weeks)

DLSR

60kg*10

100kg*3

120kg*2

142.5lg*1

150kg*0 (grip went, changed to alernate grip), 1 PB

140kg*1

130kg*2*3sets

60kg*10

note: very happy with todays session... got a 5kg PB with no training for three weeks. The bar was an old one and grip and marks had worn off.... very difficult to grip and couldnt do the 150kg double over hand grip but the rest were ok.

[ohjoshua]

What rep/sets were you aiming for?

Do you do any assistance work as well as the squats? Like lunges, leg press etc?

I am aiming for 4- 6 sets 1-3 reps.... a goal of improving 1RM squat.

I dont do any assistance work as I want fast recovery and to focus on my squats.

[Mike Zero]

What rep/sets were you aiming for?

Do you do any assistance work as well as the squats? Like lunges, leg press etc?

I am aiming for 4- 6 sets 1-3 reps.... a goal of improving 1RM squat.

I dont do any assistance work as I want fast recovery and to focus on my squats.

You would still have a sticking point that'd probrably be well worth working on though?

[ohjoshua]

Friday 18/05/07

Front Squats

bar*10

60kg*5

80kg*2

85kg*1

90kg*1,0

80kg*1

Snatches

30kg*3

40kg*5

50kg*0 (missed in front), 3, 3

55kg*1,0,1

50kg*2

bar*5

[Mephistopheles]

I have noticed that your front squat / back squat ratio is rather high. 90kg : 100 kg. I think this indicates either weak glutes and / or poorly activated glutes. I have this issue at the moment, I am at 145:160. I don't feel my glute is working much except on the low position of snatch. I feel my pull of the floor is not good, and it is compounded by poor leverages ( long torso, short arms) so I have bend down quite a bit.

[ohjoshua]

I have noticed that your front squat / back squat ratio is rather high. 90kg : 100 kg. I think this indicates either weak glutes and / or poorly activated glutes. I have this issue at the moment, I am at 145:160. I don't feel my glute is working much except on the low position of snatch. I feel my pull of the floor is not good, and it is compounded by poor leverages ( long torso, short arms) so I have bend down quite a bit.

Yeah I agree I am not fully engaging my glute during my back squat...

My technique is really Hamstring/back dominate during my maximal lifts of the back squat... I know I have to stop... But its just so tempting.

My snatches are starting to feel really good and I might go for some heavyer lifts 60kg - 70kg next week. Should be fun

[ohjoshua]

Sunday 20/05/07

11.05 - 11.40

AM

CHIN KICKS

bw*8,8,8,5,5(f5),5(f4)

WIDE GRIP PULLUPS

12-human assited

bw-35kg*10 (f5), 10 (f4)

[Mike Zero]

I know you like your volume and you want to increase your squat, so have a read of this article on Smolov: http://www.dragondoor.com/articler/mode3/81/

Intense phase week 1:

Monday - 65% x3, 75%x4, 85%x 3 sets of 4, then 1 set of 5

Wednesday - 60%x3, 70%x3, 80%x4, 90%x3, 85%x 2 sets of 5

Saturday - 65%x4, 70%x4, 80%x 5 sets of 4

Intense phase week 2:

Monday - 60%x4, 70%x4, 80% x4, 90%x3, 90%x 2sets of 4

Wednesday - 65%x3, 75%x3, 85%x3, 90%x3 sets of 3, 95% x3

Saturday - 65%x3, 75%x3, 85%x4, 90%x4 sets of 5

Intense phase week 3:

Monday - 60%x3, 70%x3, 80%x3, 90% 5x5

Wednesday - 60%x3, 70%x3, 80%x3, 95% 2 sets of 3

Saturday - 65%x3, 75%x3, 85%x3, 95% 4 sets of 3

Intense phase week 4:

Monday - 70%x3, 80%x4, 90%5x5

Wednesday - 70%x3, 80%x3, 90% 4x3

Saturday - 75%x3, 90%x4, 95%x 3 sets of 4

Taper cycle:

Monday - 70%x3, 80%x3, 90% 2 sets of 5, 95% 3 sets of 4

Wednesday - 75%x4, 85% 4x4

Sunday - test new max

[poos_n_wees]

I have noticed that your front squat / back squat ratio is rather high. 90kg : 100 kg. I think this indicates either weak glutes and / or poorly activated glutes. I have this issue at the moment, I am at 145:160. I don't feel my glute is working much except on the low position of snatch. I feel my pull of the floor is not good, and it is compounded by poor leverages ( long torso, short arms) so I have bend down quite a bit.

How would you test if you have poorly activated glutes?? I think I'm a member of the weak glutes club too Are you doing any work to improve activation?

[ohjoshua]

monday 21/05/07

9.15 - 10.15

AM

SNATCH

bar*3

42.6kg*3

47.6kg*2

52.6kg*3 (M2)

57.6*1

61.6kg*0,0,1 PB This was never an issue of strength just wasnt ducking under ( proberly a bit scared from falling on my arse last week)

56.6*3 (M2), 1

SQUATS -parrell

80kg*5*5 (used back on 5th rep of 4th set and 4th+5th rep of 5th set)

note: very happy with todays workout! all the snatches felt very, it was only a small PB but it was good form and quite easy to recover. I was also happy with my squat.... goes to show how subjective squats are and how much easyer parrell is to full squats.

MZ: cheers for the plug... Maybe I didnt understand some of it....

How am I supposed to do 5 reps at 95% of 1RM?

[Mike Zero]

5 reps at 90% you mean? It's based on your original PR. So it wouldn't actually be 90% of your real one rep max. Those percentages would be hard to keep up with through the program, but it is very high frequency, so the gains should be pretty good. I geuss just do as much as you can.

[ohjoshua]

Wednesday 23/05/07

7.05-8.05

AM

SNATCH

34kg*3

42.6kg*3

50kg*4 (M3)

OHS 60kg*1, 70kg*0 (just testing my OHS strength but got it off rack and had to use a closer then snatch grip so it didnt work very well...)

back to snatches....

55kg*2

57.5kg*1,1,1,0,1,1,1,2 (M2), 1, 1

50kg*0,0 lol

SQUATS -just past parrell.

60kg*5

70kg*8*4 (f7 final set)

done

[ohjoshua]

CHESTY

Monday 23/05/07

BB BP

40kg*10

60kg*10

80kg*2

90kg*1 (this felt the easyest ever!)

90kg*3 (f2)

80kg*3 (f3)

60kg*12 (f11)

-dropset. 70kg*5 (f5)+60kg*5 (f3)

60kg*7(f7) + 40kg*10 (f6)

done... I didnt keep time, but it was quick during lunch in a little room at class.

[Mephistopheles]

Nice PRs mate.

Just a word of advice on "russian squat routines". You may want to reduce the intensity and / or volume slightly on these programmes to avoid burn out.

These programmes are cooked up in the soviet era. They are effective on professional athelets at the time. But just keep in mind that strength programmes are typically incorporated in "prep phases" of the year. Where performance enhancing drug (bread and butter variaty) is administered to top level and promising young atheletes. There is no out of competition drug test back then. They also have full access to wide range of restorative methods which we don't. Most people I know burn out on 3rd or 4th week on russian squat programmes.