Ohjoshua's Intense city, lets ramp it up.

[hjp]

Tough luck on the bench, is three there normally easy reps for you?

[ohjoshua]

Tough luck on the bench, is three there normally easy reps for you?

Yeah failing sux. I dont fail on bench very often. I havent done 130*3 for ages tbh.

Thursday

Bench and rows

60kg*8

80kg*6

100kg*5

110kg*3

115kg*3

120kg*2

130kg*3 (thats more like it)

Squats

60kg*5

90kg*5

1120kg*3

140kg*2

150kg*2

160kg*1

170kg*1

180KG*1

190KG*1

BB Curlz

50kg*8*3

Clean and jerk

60kg*3

80kg*2

90kg*1

100kg*1

110KG*1

calf raises

80kg*10*3

leg raises

bw*10*3

ham raises

bw*10*3

Note: clean jerk felt good, squats were deep, bench felt strong. good all rount.

[ohjoshua]

wednesday

12/07/12

Bench and rows

60kg*8

80kg*6

100kg*5

110kg*3*4

Squats

60kg*8

90kg*5

120kg*3

140kg*3*4

chin ups

bw*8*2

Snatches

40kg*2

50kg*2

60kg*2

70kg*2

80kg*2

85kg*1

90kg*0,1 PB

Note: Did some speed work on bench and squats, also first time doing snatches in ages and they felt really light... 90kg may be an all time PB wtf? only missed one to the front.

[hjp]

Decent snatch bro! I have never tried those

[ohjoshua]

Decent snatch bro! I have never tried those

cheers,

they are a rush

[ohjoshua]

Wednesday 18/07/12

Bench press

60kg*8

80kg*6

100kg*5

110kg*3

115kg*3

120kg*3

Squats

60kg*8

100kg*3

140kg*3

170kg*3

Military press

60kg*8*2

Chin ups

Bw*10

Note: trialing at a new gym. really old school bbs and plates. felt good.

[AZIDE]

.

[ohjoshua]

":1yqzjcwb]how much do you weigh?

pretty heavy atm man, about 105kg obviously not lean :S

[ohjoshua]

Benhc n rows

60kg*8

80kg*6

100kg*5

110kg*3

115kg*3

120kg*2

125kg*2

squats

60kg*8

100kg*5

140kg*3

180kg*3

squats were deep and good. last rep hard tbh

[ohjoshua]

Bench + rows

60kg*8

80kg*6

100kg*6

110kg*6

120kg*6

Squats

70kg*5

110kg*3

150kg*3

170kg*1

180kg*1

190kg*1

195kg*1 (beltless PB)

snatches

up to

80kg*3 (1 miss)

OH press

50kg*12

clapping chin ups

bw*6*2

Note: very happy with squats... big beltless squat

[ohjoshua]

bench and rows

70kg*8

90kg*8

120kg*8 (spotted)

squats

87kgh*5

117kg*5

137kg*2

167kg*2

137kg*2

Military press

50kgg*6

60kg*6

70kg*3

Jerks

90kg*2

100kg*1

110kg*1

115kg*1

120kg*1

125kg*1 PB (bit of a press out)

clapping chins

bw*6*2

leg culz

10*3

calf raises

10*4

[ohjoshua]

Tuesday 14/08/12

bench press + rows

60kg*8

80kg*8

100kg*6

110kg*3

120kg*7 (failed 8th)

Squats

60kg*8

100kg*5

130kg*3

150kg*2

170kg*2

180kg*1

190kg*1

Clapping pull ups

bw*6*2

Military press

50kg*8

60k*6*2

Calf raises

60kG*10*2

Bw leg curlz

bw*10*3

Note: still only getting in once a week atm. need to get in more frequently b4 I can start a new program or make any serious gains

[ohjoshua]

Wtf is happening at the moment????? training once a week and getting stronger :S

Monday

20/8/12

Squats

60kg*8

100kg*3

140kg*1

160kg*1

180kg*1

200kg*1 PB

Bench press + supine rows

60kg*6

80kg*3

100kg*2

110kg*1

120kg*1

130kg*1

140kg*1 PB

145kg*1 PB

very jumps

big box + little box

bw+8kg

bw+12kg

bw+16kg

bw+20kg

Seated DB press + hammer curlz

20kg*8

26kg*8

30kg*8

Note: right back up to all time best strength levels! wow feels great (not that I earnt it) any who on wards and up wards. Maybe this will motivate me back to two times per week ;D

[ohjoshua]

Monday 29/08/12

Squats

60kg*8

100kg*5

140kg*5

140kg*8

Bench + supine rows

60kg*8

80KG*6

100kg*6

110kg*6*2

calf rasies

leg curlz

Seated DB press + seated hammer curlz

20kg*8

30kg*8

32.5kg*8

Note: trying to get some reps in on squats. trying to keep the speed up for reps on bench.

[ohjoshua]

squats

70kg*5

110kg*5

150kg*3

170kg*3

180kg*1

185kg*1

170kg*4

150kg*8

Bench + bb rows

60kg*8

80kg*3

100kg*

110kg*3

120kg*2

130kg*5 PB

Seated press +ｈａｍｍｅｒ　ｃｕｒｌｚ

２５ｋｇ＊１２＊２

Ｌｅｇ　ｃｕｒｌｚ　＋　ｃａｌｆ　ｒａｉｓｅｓ

７０＊８，１０，１０

Ｎｏｔｅ：very happy with reps on bench and squats extra fat helps.

[hjp]

Strong bench PB :nod:

[ohjoshua]

fanks mang,

Bench

60kg*8

80kg*6

100kg*3

110kg*2

120kg*2

130kg*2

140kg*2,5 (spotted)

squats

70kg*8

110kg*3

150kg*1

160kg*8 PB

jerks

up to

110kg*1*2

chins 6*4

legs curzl 2 sets

calf raises 2 sets.

Note: enjoying the higher reps for squsts... they make ur work ,

[ohjoshua]

have decided to start following a proper routine to break past all time strenght levels

am doing 5/3/1

1 day per week, its the "fresher" version (less weight in build up sets) using 90% 1RM

http://grigaitis.net/5/3/1/?mp=67.5&dl= ... 2012-09-15

if I have time to do a second day I will do some speed work and more assitance .

will be good to see how it goes

[ohjoshua]

Monday 17/09/12

squats

72.5kg*5

90kg*5

107.5kg*3

117.5kg*5

135kg*5

152.5kg*12

Bench press

60kg*5

65kg*5

80kg*5

90kg*5

100kg*5

110kg*12

supine rows

bw*10*4

standing calf raises

77lb*10*3

Note: I really only had energy for 2 of the 4 sets of exercises. was happy getting 12 reps on bench and squats.

[ohjoshua]

Tuesday

25/09/12

http://grigaitis.net/5/3/1/?mp=67.5&dl= ... 2012-09-15

bench press + bb row

60kg*5

80kg*5

100kg*5

110kg*5

120kg*8 (no spot )

squats

60kg*5

90kg*5

120kg*5

150kg*1

160kg*5

170kg*2

jerks

up to 120kg

bw leg curlz

bw*10*3

calf raises

100kg*10*2

curlz

22kg*10

Note: bench very happy, squat... not so good wasnt feeling it. gave up after 5 reps

[ohjoshua]

Squats

up to 170kg*9 PB

Bench

up to 125kg*6

Jerks

up to 130kg*1 PB

leg curlz

curlz press dbs

calf raises

cable rows

Note: happy with squats and jerks, next week is supposed to be a deload... but not sure if I need seeing im only 1 day per week.... does taht mean i test maxes?

[ohjoshua]

Week 4 of 5-3-1

Tuesday 09/010/12

Squats

upt ot

120kg*5,6,6

Bench up to

90kg*5*6,6

Miltary press

60kg*3*2

chin ups

20kg*3*2

deadlifts

upt to

210kg*1

calf raies

bb curlz

Note: all easy, deadlift was pretty hard tho.

[ohjoshua]

Bench

up to

145kg*1

Squats

up to

210kg*1 PB (all time PB)

Note: bench felt heavy even in warm ups... had not chalk. squats 200kg felt soooooo good perfect technique. 210 did a little bit of a back raise but still very happy.

[ohjoshua]

Bench press + bb rows

60kg*8

80kg*8

100kg*3

110kg*3

120kg*3

Squats

60kg*5

100kg*5

140kg*3

160kg*3

Leg curlz machine

45kg*10*2

Bw leg curz

bw*10*2

Calf raises bb

60kg*12*2

Military press

50kg*15

DB lat raises

12kg*15*2

chin ups S/S bb curz

(bw*6 + 40kg*8)*2

Note: have been sick all week just feeling better yesterday. lost 3kg down to 105kg again (which is good, im too fat).

Just going light in every thing. but good to be in gym. back into program on tuesday.

[ohjoshua]

thursday 1/11/12

Bench press + BB rows

60kg*8

80kg*5

100kg*3

110kg*3

120kg*2*2

130kg*2

Squats

60kg*5

100kg*3

140kg*3

180kg*2

Snatches

60kg*1

70kg*1

80kg*1

85kg*0,0,0,1,0,0,1,1

Note: bench and squat first rep of heavy was fast... second not so good. snatches missed heaps got mad. problems pulling too far forward or too far back. not jumping under weight fast enough. will do some more snatches at 80kg next time i think.