Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

27/11/14

 

Thursday

Week 4 Day 1

 

Front Squats

 

60kg*3

80kg*1

100kg*1

110kg*1

120kg*1

130kg*1 (RPE 9)

140kg*1 (RPE 9.5)

145kg*0,0

125kg*1*2

Military press (speed)

 

60kg*3*5

 

Close grip BP 

 

80kg*8 (RPE 8)

85kg*8*2 (RPE 8,9)

 

Behind the head BB press

 

40kg*8*3 (RPE 8.5 on last set)

 

Note: Ok so this was my first day of 1RM and fortunately I got to do front squats. I am not overly upset, but I would have liked to have grabbed a PB. A few reasons I think I missed out.

 

Firstly the first rep was really close and I think if I timed my drive up a bit better or pushed a bit harder I could have had it. Second attempt I tried to be cheeky and not go ATG but it didn't help at all. ended up going right down very slowly and just sat ATG, dumped it and moved on.

 

Second I didn't follow the program 100% and I took longer by a few days to complete the program. 

 

Finally I wasn't at my 1 RM strength when I started the program so I have actually gained strength from where I was at the start of the program.

 

So going forward I will see how I go with other maxes, but I will more than likely be rolling straight into another version of the same program with same weights to give it a decent crack.

 

:nod:

 

 

[ohjoshua]

Day 2 Week 4

 

29/11/2014

 

Saturday

 

power Clean 

 

60kg*2

80kg*2

90kg*2

100kg*1

110kg*1 (full clean)

115kg*1 (full clean)

 

Dead lifts

 

150kg*1*2

160kg*1*6

150kg*1

 

Seated Cable rows

 

12*3

 

Leg curlz

 

12*3

 

Note: cleans felt good today, heaviest weight I have done in years and I got it first time reasonably easy.  Dead lifts all comfortable, back is feeling good. I might go a bit heavier on these next program (but not much)

 

I have another 1RM to do in my next session, should be fun

[Wookie]

Good stuff dude. I can see you are gaining a bit of strength. I do have a good feeling about your squat maxes based on how you're doing.

[ohjoshua]

Monday

 

1/12/14

 

Week 4 day 3

 

BB BP

 

60kg*8

80kg*5

100kg*2

110kg*1

120kg*1

130kg*1

140kg*0.... bombed

125kg*1 (15kg plate on one side 10kg plate on other....)

120kg*2

 

Pull ups

 

bw*6

15kg*6

17.5kg*8

 

DB BP

 

25kg*6

32.5kg*6

45kg*6

 

Bent over DB rows (two db at once)

 

27.5kg*10*3 

 

Push downs

 

55kg*10*3

 

Running for 10 min treadmill

 

Note: bombed on bench today, I was close to getting it but just couldn't lock it out...

Good weights on DB BP heaviest I have done in years. 

[FellowshipOfTheRon]

mint power cleans. how come you done bp with unequal weights each end, aint that dangerous at that weight?

[ohjoshua]

mint power cleans. how come you done bp with unequal weights each end, aint that dangerous at that weight?

 

thanks on the clean,

 

BP i faked up, put on wrong plates, and I had no spotter it was dangerous just about got stuck. lol

[ohjoshua]

Wednesday

 

Day 4 Week 4 

 

3/12/14

 

Squats

 

60kg*5

100kg*5

140kg*3

160kg*2

180kg*1

190kg*1

200kg*1

210kg*1

212.5kg*1 PB

180kg*2

 

Running 10min

 

Rowing 2 min

 

Leg curlz

 

41kg*12*3

 

Note: This is a all time PB on squats (only by 2.5kg but still) I haven't even done 210kg this year from what I can remember. So I was quite happy with this . . . Still strange that I couldn't get the front squat, but never mind.

 

I am doing a deload for a couple of days then I will do the same routine again increasing all the weights slightly.

 

oh almost forgot I am supposed to do another max for militaries... but I think I might leave it for my next cycle? 

 

Good to finish the heavy week on a positive.

 

 

[Wookie]

Very nice work. If you want, put the miliatry max back at the start of week 4. Feel free to do a bit of editing on the program based on the couple of changes. Let me know if you'd like me to put the edits in.

 

I figured you'd hit around 215 on the squat, so that's good. Perhaps next time go 180-205-215/217.5.

[ohjoshua]

Very nice work. If you want, put the miliatry max back at the start of week 4. Feel free to do a bit of editing on the program based on the couple of changes. Let me know if you'd like me to put the edits in.

 

I figured you'd hit around 215 on the squat, so that's good. Perhaps next time go 180-205-215/217.5.

 

Thanks very much for your help. In fact looking back I did 210 over two years ago so this was a great improvement on this one. TBH I prob could have gotten 215kg but I just wanted a PB and didnt want to miss out.

 

I think I will put a max for military press back on week four because I dont feel I have a PB in me for that yet.

 

I will run with this routine for another cycle or two then I will hit you up for another program

[Wookie]

Sounds like a plan mate.

I look forward to seeing what happens when you run it again.

Make sure to do your close grip bench as assistance on day 1, so you bench twice a week in total.

Front squats can be temperamental I've found, especially if you don't do them multiple times a week. I've actually tended to max them sometimes on days when they've felt good, rather than on the planned max day.

[ohjoshua]

Week  5 Day 1

 

Sunday

 

08/12/14

 

Military press S/S Pull ups

 

20kg*12

30kg*12 + bw10

(40kg*12+ bw*10)*2

 

DB rear raises S/S DB flys

 

(7.5kg*12 + 15kg*10)*3

 

BB curlz s/s tri press downs

 

30kg*10 + 37.5kg*12

(40kg*10 + 55kg*12)*2

 

Forearms s/s reverse forearms

 

(27.5kg*12 + 10*12)*3

 

Note: good easy upper body session. I will do one easy lower body session next time. then back into a new cycle.

 

 

[ohjoshua]

Saturday

 

13/12/2014

 

Military press

 

warm up then

60kg*8 (RPE 8.5)

67.5kg*8 PB for reps (RPE 10)

 

 

Front squats

 

warm up then

110kg*8 PB for reps (RPE 10)

110kg*5 (RPE 9.5)

 

Close grip BP

 

60kg*8

80kg*8

90kg*8

 

Behind head press

 

40kg*8*3

 

Lat raises (arms paraell)

 

10kg*10*3

 

Note: Ok so obviously happy with my military press improvement from last cycle. Front squats 8 reps is a PB I am pretty sure, how ever program was calling for 4 sets of three (I didn't look at it before I left). It felt like my head was going to explode after this set because of the pressure and bar sitting on neck.

 

CG BP faked it up a little doing 8 reps instead of 10 and also didn't do 3rd heavy set.

 

Any way onto dead lifts today or tomorrow, should be good. 

[ohjoshua]

Sunday

 

14/12/14

 

Week 1 Day 2

 

Power cleans

 

60kg*3

80kg*2

90kg*1

100kg*1

110kg*0,0,1 full clean

 

Deadlifts

 

130kg*3

150kg*1

190kg*1

 

 

Pull ups 

 

bw*17

 

 

Tuesday

 

16/12/14

 

Day 3 week 1 cycle 2

 

BB BP

 

40kg*5

60kg*8

80kg*3

100kg*3

112.5kg*8*2 (RPE 9,10)

 

Pull ups S/S DB BP

 

bw*8 + 22.5kg*10

(bw*8 + 30kg*10)*2

 

Rear DB raises s/s incline DB flys

 

(7kg*15 + 15kg*8)*3

 

Cable curls s/s cable ext

 

(27.5kg*10 + 27.5kg*10,12,15)*3

 

Note: ok so ran out of time on day 2, gym closed 30min earlier than i thought... 190kg felt ok, but bar slipped on way down.

Bench felt good upped it by 2.5kg since last time which was cool.

 

 

[ohjoshua]

Thursday

 

18/12/14

 

Week 1 day 4

 

Squats

 

60kg*5

100kg*3

140kg*2

160kg*8*2 (RPE 9, 9.5)

 

Leg press

 

120kg*10*3

 

Standing BB calf raises

 

60kg*10*3

 

Seated leg ext

 

60kg*12,12,15 (ouch)

 

Note: Good session The squats felt good I used the top weight from last one on both sets. assistance exercises felt good, good pump with small rests.

[ohjoshua]

Sunday

 

21/12/14

 

Day 1 Week 2

 

Military press

 

30kg*8

40kg*5

50kg*3

60kg*2

70kg*2

80kg*1

70kg*5*3

 

Front squats

 

60kg*5

80kg*5

100kg*1

110kg*1

120kg*2

125kg*2

127.5kg*2

130kg*2

 

Incline Close grip Bench press S/S Upright rows

 

50kg*10  + 37.5kg*10*3

60kg*10*2

 

Plate lat raises

 

15kg*10

 

Note: I did better volume on both my military sets of 70kg but didn't do the one rep at 82.5kg, the sets at 70kg were not as hard as the 2 sets last time which were absolute grinders. I used more weight for front squats than last time and were maybe easier by a bit.

[ohjoshua]

Sunday 28/12/14

 

Power cleans

 

60kg*2

80kg*2

90kg*2

100kg*1 (full cleans from here)

110kg*0,1

115kg*1

 

Dead lifts

 

100kg*5

140kg*3

170kg*2 (RPE 9, grip was slipping)

170kg*5 (RPE 9)

 

Bent over bb rows

 

60kg*12

80kg*12*2

 

Rear DB raises

 

7.5kg*15*3

 

Note: first set of DL's was really hard, grip went. second set I gripped the bar a bit harder and it helped. Bars are very smooth.

 

I also did a day at the park with some push ups, chin ups and lunges . Did two sets of 18 reps on cpull ups which is a volume PB.

 

will be getting back into regular training after having a bit of time off .

[ohjoshua]

1/01/15

 

Thursday

 

Week 2 day 3

 

Flat BB BP

 

40kg*8

60kg*5

80kg*5

100kg*3

110kg*1

117.5kg*1

125kg*1

132.5kg*1

117.5kg*5*3 (RPE 10,9.5,10)

 

Pull ups S/S DB BP

 

bw*10*3 + 25,30,35kg*10

 

Seated machine chest supported row S/S rope tri ext

 

73kg*6 + 42kg*10

66kg*8 + 42kg*10

53kg*10 + 42kg*10

 

Note: Ok good session today, it was hard but felt good. I increased the weights in the 5 rep sets from last time by 2.5kg and I actually did the one set of 132kg which I didnt do last time. Pull ups feeling good and strong. The DB set on 35kg was a struggle, good pump. By the time I didnt the machine rows I was gone, no strength.

 

[ohjoshua]

Sunday

 

4/1/14

 

Squats

 

up to 180kg*5

 

Hurt my back, bad wtf. will update when I have an update

[ohjoshua]

Saturday

 

11/01/2015

 

BB BP

 

40kg*8

50kg*8

80kg*10

100kg*10*2

 

BB CURLZ

 

10*3

 

Lying tri ext

 

10*3

 

BB cable curlz s/s cable tri ext

 

10*3

 

Note: Back is really bad, I had to have a few days off work. It has been locking up so I cant even walk. It is feeling abit better now, but I am thinking retiring from heavy back squats .

[ohjoshua]

Wednesday

 

15/01/2015

 

Military press

 

40kg*8

60kg*8*3

 

Pull ups

 

bw*10*3 (3rd set were some ugly reps)

 

Behind the head press S/S behind the head lat pull downs

 

30kg*12*3 + 110lb*10*3

 

BB Lunges

 

40kg*16*2, 12

 

Lat rasies S/S Supine rows

 

(7.5kg*12 + bw*12)*3

 

Leg ext

 

45kg*12*2, 15

 

Note:  Good pump today, back wasnt too sore on anything I did, I tried to do some unweighted squats but was feeling the back near the bottom.

[Pseudonym]

Go easy on the back, mate. Give it time to heal.

[ohjoshua]

Ok, havent posted for a few years. I am trying to get back into training (more than twice a week) and I am hoping that posting will help motivate me. I would like to get back in shape <15% bf and stronger :)

I haven't made any progress since I last posted apart from a PB of 150kg bench press in 2016.

I may have got weaker at some lifts such as squats and I am fatter.

I am currently approx 102kg and 20% body fat. :S

 

My last work out was

 

Monday 29/01/2018

 

Standing BB OHP

 

60kg*5

70kg*5 (belt on)

75kg*3

70kg*5

60kg*8 (belt off)

 

Pull ups / chin ups (alternating  set for set)

 

bw*5

9kg*5

20kg*5

29kg*5 (5th rep only to eyes)

bw*13

 

Squats

 

60kg*5

100kg*5

120kg*5

140kg*5 + 100kg*5

 

Note: felt pretty heavy on all exercises. I have been doing lots of bench squats recently (above parallel). These were regular parallel squats and it didn't quite feel right. Safe to say I have never really mastered squat technique after all these years.

I will look at a few options for programs online and I am welcome to suggestions. I have been averaging 2 times per week training for years and would love to jump up to 4 consistent days per week. :)

 

[Pseudonym]

Now there's a name I haven't seen for a while... Welcome back mate!  

[ohjoshua]

Thanks Pseudonym, good to be back. I feel more motivated already :)

 

Wednesday  31/01/2018

 

BB BP A1

 

60kg*8

80kg*8

100kg*3

110kg*1

120kg*1

130kg*1

110kg*8*2 (paused last rep of last set)

 

Bent over BB rows A2

 

60kg*8

80kg*8

100kg*5

supine  rows bw*8*2

110kg*5*2

 

Dead lifts

 

100kg*3

140kg*1

180kg*1

190kg*1

180kg*3

 

Hyper ext B1

 

bw *15

bw*15

10kg*15

20kg*12

 

Press downs B2

 

37kg*15*4

 

Note: good session, I  have a bit of an idea of what I will be doing for the next 4 weeks and may run it for a few months if im feeling good and keeping up the frequency.

[ohjoshua]

Saturday

 

3/2/2018

 

Speed day

 

Over head press A1

 

40kg*5

50kg*5*2

55kg*5

60kg*5

 

Clapping pull ups B1

 

bw*5*5

 

Box jumps

 

90cm*5

105cm*3

120cm*1*4

 

Jumping squats

 

70kg*5 (too heavy)

50kg*5*3

 

Calf rasies

 

40kg*10*2

 

Over head medicine ball throws  B1

 

3kg*5 (to roof)

6kg*5 (to roof)

12kg*5 (1 of them to roof)

20kg*5

 

Med ball floor smash B2

 

same weights and reps as Over head throws