Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Wednesday

15/10/14

 

Military press s/s Pull ups 8 reps per set

40kg*5

50kg*5

60kg*6*5

 

Squats

60kg*5

100kg*5

130kg*5

150kg*5

130kg*5

100kg*5

 

Note: Good volume all around. Maybe a tiny bit lacking on squats, but pull ups  and military press great volume!

[ohjoshua]

Monday

20/10/14

 

BB BP S/S BB Bent Over Rows

60kg*8

80kg*8

100kg*7*5

 

Front squats

60kg*5

80kg*5

90kg*5

100kg*5

110kg*5

 

Note: Good session today, the bench had larger volume than last time and felt stronger, was only hard on last two reps on last set.  Front squats also best volume since the ribs, but it was hard on the last set.

[ohjoshua]

Wednesday

22/10/14

 

Military press S/S pull ups 5 reps per set

40kg*7

50kg*3

60kg*7*5

Last set of pull ups 12 reps

 

SLDL

60kg*8

100kg*8*2

 

Dead lifts

140kg*8

 

Note: Biggest volume for militaries ever so happy with that. I was a bit worried I wouldnt be able to complete the session but was able to get all reps, a couple of hard reps but prob 9 not 9.5.

Deadlifts for reps felt great.

 

I need to do more on the pull ups I slacked off a bit here

[ohjoshua]

25/10/14

 

Saturday

 

Bench press S/S bent over rows

60kg*8

80kg*8

100kg*3

110kg*1

120kg*1

130kg*1

110kg*3

 

Front Squats

60kg*3

100kg*3

110kg*1

120kg*1

130kg*1

 

Note: I wasnt feeling strong on the warmup sets.  I didnt have it in me to get the volume today, plus I only had 30min so didnt really have time. I treated my self to a couple of heavier sets. Bench felt suprisingly hard at 130kg the weight took me off guard a bit. front squats felt reasonably strong.

[ohjoshua]

27/10/14

Monday

Military press s/s pull ups 6 reps per set 8,10 reps last two sets

20kg*12

40kg*8

60kg*5

70kg*3

75kg*1

80kg*1

85kg*1 (10 RPE)

60kg*5

 

Squats

60kg*5

100kg*5

120kg*2

140kg*2

160kg*1 (belt)

170kg*1

180kg*1

190kg*1 (9.5 RPE)

 

Note: tested the strength on militaries and squats today. I was happy with result on both of them. Not too far off the all time max for militaries and I could have prob grinded up 200kg if need be.

Back to the volume on all lifts again next session. 

 

 

 

[ohjoshua]

Wednesday

29/10/2014

 

Bench press S/S bent over BB rows

60kg*8

80kg*8*3

 

Front squats s/s goodmornings s/s calf raises

40kg*3

60kg*3

80kg*3

90kg*1 + 90kg*3 

(100kg*1 + 110kg*3 + 100kg*8)*3

 

Note: quite a short session today really light on bench. I felt a tiny bit of pain in my inner chest. So I will take it easy until I start my new program next week. I will prob just do my military press / chin up work out before then.

[ohjoshua]

Sunday

2/11/2014

Military press S/S pull ups 8 reps per set

 

20kg*12

40kg*5

50kg*8*3

 

Dead lifts

100kg*3

140kg*2

160kg*1

180kg*1*2

Note: Last easy session before I start my new program next week, I am looking forward to it.

 

[Skeletor]

Nice lifts man. Was that 5,3,1 you were running?

[ohjoshua]

Nice lifts man. Was that 5,3,1 you were running?

Hi, thanks I wasnt doing any program for the last couple of months. Just building up the volume again after I had broken ribs and couldnt train for over 6 weeks.

I am starting a new program today.

Monday

3/11/2014

Military press

20kg*12

40kg*5

50*3

55kg*3

62.5kg*8 (RPE 8.5)

65kg*8 (RPE 9.5)

 

Front squats

60kg*5

80kg*5

95kg*1

105kg*5 (9 RPE)

110kg*5 (9.5 RPE

100kg*5*2 (8 RPE)

 

Behind the head press S/S Lat raises

(30kg*8 + 7.5kg*8)*4

 

Note: Ok I mucked up the first day because I didnt have a chance to print it out before the gym. I did militaries as I should have, front squats I was supposed to only do 3 reps not 5. and I was supposed to do close grip bench press.... 

I also didnt have my belt so these sets were beltless PB's for front squats.

I am looking forward to my next session.

[ohjoshua]

Week 1 day 2

5/11/2014

 

Wednesday

 

Deadlifts

60kg*3

100kg*3

140kg*3

180kg*2*3 (RPE 8 )

 

Summo SLDL

100kg*8*3

 

Pull ups 

bw*15

bw*8

bw*6

bw*7

 

Seated Leg curlz

15*3

 

Note: Todays session called for a heavy single on the deadlift but I gave it a miss because I tweaked my back on Sunday. I really focused on my sets of 180kg and I did have my belt on so I kept my back pretty straight. I filmed it and it did bend a tiny point when getting past the knees. 

The pull ups were great, I died after the frist set to failure.

[ohjoshua]

Thursday

6/11/2014

 

Week 1/5 day 3/4

 

BB BP

60kg*8

80kg*8

100kg*3

110kg*8 (RPE 9.5)

110kg*8 (RPE 10.5)

120kg*1

 

A1 pull ups 

bw*8*4

 

A2 DB BP

17.5kg*10 (RPE 7)

27.5kg*10 (RPE 9)

25kg*10 (RPE 8)

30kg*10 (RPE 9.5)

 

Note: I forgot to hit my heavier single on bench before I did my two sets of 8 and was smoked after them. I also didnt do my curlz or press downs cos I had to go pick up my wife and son. I plan to do one extra short day this week with two types of curlz, cg bp and press downs, also maybe some abs. 

The DB BP tonight was pathetic, lol first time doing it in forever and was smoked after bb bp.

 

[Wookie]

Keep it up dude, youre still getting the work done.

[ohjoshua]

Saturday

8/11/2014

 

Squats

bar*5

60kg*5

100kg*3

120kg*2

140kg*1 belt added

150kg*8 (RPE 8.5)

160kg*8 (RPE 9)

 

Hack squats

50kg*8*3

 

Calf rasies 

10*3

 

leg ext

12*3

 

Note: I have been nursing a tweaked back from my DL's earlyer in the week. So considering I was quite happy with my squats. TBH a couple of my reps would have been a bit high. First time doing hack squats and leg ext in years, hack squats were hard.

On a brighter note I think I actually followed my program properly today which was a plus.

Review of the first week. I have been pushing hard (I am prob still a bit weeker than before I broke my ribs) and have been getting some DOMS which feels quite nice. 

Pissed about my back, I am not sure if it was the deadlifts or the summo SLDL's. I think I will skip the SLDL next session and see how I go.

[ohjoshua]

Week 2 Day 1

Tuesday

11/11/2014

 

Military press

20kg*12

40kg*5

50kg*3

60kg*3

70kg*1

75kg*1

82.5kg*1

65kg*5 (RPE 7.5)

70kg*5*2 (RPE 9.5, 10) - Volume PB

 

Front Squats

60kg*5

80kg*3

90kg*1

100kg*1

110kg*1

120kg*2

125kg*2*2

120kg*2

 

Close grip BP

60kg*10

80kg*10*2 (RPE 9.5 on second set)

 

Bend head BB Press

40kg*8,8,7

 

DB Shrugs

35kg*12

40kg*12

35kg*12

 

Note: Good work for the Military press, I am on a roll for these. Front squats were quite hard, slow reps. It didnt help the gym I went to didnt have a mirror for militaries or squats which didnt help. First time doing a close grip BP this year, so it was quite hard with light weights. 

I ran out of gas for the bb behind head presses. I have to say day 1 is my favourite day of the program.

[Wookie]

Solid work. That's my favourite day too.

[ohjoshua]

Week 2 Day 2

Wednesday

12/11/2014

 

Dead lifts

70kg*3

110kg*3

150kg*3*3

170kg*5

 

Pull ups

bw*16 (RPE 10.2)

bw*5

bw*8

bw*4

 

Power cleans

70kg*3*3

 

Lying leg curlz

47lb*15,12,10,8

 

Wide grip bent over bb rows (torso paraell to the floor)

30kg*10*2 ,12,15

 

BB curlz

30kg*12*4

 

Note: Quite an easy session tonight, didnt do all heavy sets on deadlifts or SLDL so back should be good tomorrow. Lower felt felt good tonight and I didnt want to push it. 

I died after first set of pull ups. Great pump in arms and lats.

 

 

[ohjoshua]

Week 2 Day 3

Friday

14/11/2014

 

BB Bench press

80kg*8

100kg*3

110kg*1

120kg*1

127.5kg*1

132.5kg*1

115kg*5*3 (RPE 9.5, 10, 9.5)

 

Pull ups s/s DB BP

bw*6 + 20kg*10

10kg*6 + 30kg*10

10kg*6 + 25kg*10

10kg*6 + 27.5kg*10

bw*6

 

Note: That is all I had time for tonight as gym was closing. I wasnt too disapointed with how tonight went but I thought I would have been able to get one set at 120kg*5. The 132.5kg felt pretty heavy too tbh, I obviously am not back to full strength on bench as before the ribs.

On a big positive my back has been 100% following my dead lifts session! I have been doing a couple of hip flexor stretches as recommended. Not sure if it was skipping the SLDL or doing stretches but happy its not sore.

Big session for squats tomorrow

 

[ohjoshua]

Week 2 Day 4

 

Sunday

16/11/2014

 

Squats

60kg*5

100kg*5

120kg*3

140kg*1

160kg*5 (RPE 7)

185kg*1 (RPE 8.5)

170kg*5 (RPE 9)

160kg*5 (RPE 9)

 

Hack squats

60kg*10*3

 

Standing BB calf raises

60kg*10*3

 

Leg ext

70lb*15,15,20

 

Note: I think I strained my lower back a tiny bit on the set of 170kg*5. There was no mirror in the squat rack so I found it hard to keep my regular technique / hit correct depth. The single at 185kg was realitively easy. and first set at 160kg wasnt too bad either. But felt it in my back after first set of 170kg .

[Wookie]

Take a couple days rest and keep up the stretching. The weights are looking good, but take the injury seriously.

[ohjoshua]

ok back into it

 

Wednesday

19/11/2014

 

Day 1 week 3

 

Military press

40kg*5

50kg*5

60kg*3

70kg*1

80kg*1

85kg*1 (RPE 9.7)

75kg*2*2 (RPE 8,9.2)

 

Front Squats

60kg*5

80kg*3

100kg*2

110kg*2

120kg*2

130kg*2

 

BB Behind head press

40kg*8*3

 

Close grip BP

60kg*6

80kg*6

100kg*6*2 (RPE 9,9.5)

105kg*5 (RPE 10.5 bum left bench)

 

Note: I think i got the wrong week here.... ffs. all went well was a heavy close grip bench which was fun.

[Wookie]

Damn. Ok, I worked out what happened. I will make an edit for you and shift the military press max into day 1 of the week 5/deload week. Not a problem.

[ohjoshua]

Sorry about that :S and thanks.

 

I will have to push up 90kg on week 5 to make up for it

 

Friday

 

Day 2 Week 3

 

 

Power cleans

 

60kg*3

80kg*3

90kg*1

100kg*1

110kg*1 (full clean)

100kg*1

90kg*3*3

 

 

Dead lifts

 

100kg*3

130k*6*3

 

 

Pull ups 

 

bw*5

10kg*5*4

 

DB rows

 

30kg*8*2

40kg*8

 

Leg curlz

 

37kg*15

42kg*12

45kg*10

 

Note:  Heaviest clean I have done in a long time, prob the easiest 110kg I have ever done. (my 1RM max ever is like 120kg). Dead lifts felt strong tight and fast which felt nice.

 

First time doing DB rows in for ever and felt it in abs to stop twisting. No dramas on pulls ups or leg curlz

 

 

Week 3 day 3

 

Sunday 

 

23/11/2014

 

 

Speed bench press

 

40kg*8

60kg*8

80kg*8

90kg*8

100kg*8

 

Hammer curlz

 

22.5kg*10*2

20kg*10

 

DB BP

 

30kg*10

40kg*8

30kg*10

 

Cable curls S/S Cable push downs

 

(20kg*10 + 50kg*10)*3

 

Note: Speed bench was quite fast got the plates rattling, apart from last couple of reps at 100kg slowed down. Was good to go heavier on DB BP as I wasn't too tired from BB BP compared to normal.

 

Quite an easy day today.

[Wookie]

8 sets of 3 reps Speed bench. Lol.

Not a train wreck though. You are tracking well bro. Maxes on bench and squat this week.

[ohjoshua]

8 sets of 3 reps Speed bench. Lol.

Not a train wreck though. You are tracking well bro. Maxes on bench and squat this week.

 

whops,

 

and I forgot to do the single at 130kg... :S

 

I thought the 8 reps were a bit much for speed.

 

any way, squats tonight then on to some heavier stuff.

[ohjoshua]

Monday

 

Week 3 day 4

 

24/11/14

 

 

Squats (speed)

 

60kg*5

100kg*3

130kg*3*4

140kg*2*4

 

Hack squats

 

40kg*8

70kg*8

40kg*8

 

Lat pull down

 

75kg*10*3

 

Leg ext

 

45kg*15*2

45kg*20

 

Note: Good easy reps on Squats, only doing two reps was nice.  Lat pull down felt good, haven't done this for a while either.