Ohjoshua's Intense city, lets ramp it up.

[gazza]

9 hours ago, ohjoshua said:

Obviously your back is not super rounded, I would be more concerned about the bouncing between reps.

 

Strong though.

Touch and go trying for some speed, bounce a little excessive.

Like I said I'm no expert,  but it almost looks like 2 movements. Hinging at the hips, hips going back slightly almost like an RDL going down. Looked like you were rounding your back slightly and losing tension at the bottom of the reps. Your glutes drop then you squeeze your shoulders back and glutes up.

I've been told to build tension and brace at the start of the rep. I find touch and go reps keep me tight the entire rep. You could try doing a complete reset/pause at the bottom of each rep?

Squat University and Dr John Rusin have some good info and clips on their pages.

 

[ohjoshua]

12 hours ago, gazza said:

Touch and go trying for some speed, bounce a little excessive.

Like I said I'm no expert,  but it almost looks like 2 movements. Hinging at the hips, hips going back slightly almost like an RDL going down. Looked like you were rounding your back slightly and losing tension at the bottom of the reps. Your glutes drop then you squeeze your shoulders back and glutes up.

I've been told to build tension and brace at the start of the rep. I find touch and go reps keep me tight the entire rep. You could try doing a complete reset/pause at the bottom of each rep?

Squat University and Dr John Rusin have some good info and clips on their pages.

 

Ok I will give that a try, thanks.

[ohjoshua]

Tuesday

 

OHP

 

70kg*5*5

 

Chin ups

 

bw*5

12.5kg*4*5

bw*8

 

Front squats

 

120kg*1

100kg*5

80kg*8

 

Thursday

 

14/01/2021

 

Bench press

 

130kg*3*5

 

DB supported row

 

30kg*5*5

 

Dead lifts

 

190kg*2*3

 

[ohjoshua]

Sunday 17/01/2021

 

OHP

 

72.5kg*5r*4s (last set was 9.5 RPE)

 

Pull ups

 

15kg*3*3

 

Paused front squats

 

90kg*3*3

 

Video for front squats

 

 

Note, I am not writing up my warm up sets and some prehab stuff. Working on Technique for front squats today, felt pretty good.

 

[ohjoshua]

Monday 18/01/21

 

Ext rotor cables + face pulls * 3 sets

 

Bench press

 

132.5kg*3reps*5sets

 

DB chest supported rows

 

30kg*5*5

 

Squats

 

140kg*3reps*2sets

160kg*3reps*2sets

140kg*3

 

DB pull overs

 

40kg*5

50kg*5*3

 

DB sup curlz

 

22.5kg*5*4

 

Note: squats felt pretty great today, I filmed it and I am just hitting parallel. A very long slow pace session today, lots of talking in between sets. Must have been there 1.5 hours.

[ohjoshua]

6 beers

[ohjoshua]

29 sd

[ohjoshua]

 

[ohjoshua]

Friday 22/01/2021

 

24 sd

[ohjoshua]

Saturday 23/01/2021

 

30 sd

 

Sunday 24/01/2021

 

3 sd

[ohjoshua]

Monday 25/01/2021

 

Flat BB BP

 

60kg*8

80kg*5

100kg*2

120kg*1

135kg*3reps*5 sets

 

DB chest supported rows

 

32.5kg*5*5

 

Paused front squats

 

100kg*3*3

[ohjoshua]

Monday 25/01/2021

 

10 sd

[ohjoshua]

Tuesday  26/01/2021

14 sd

 

Wednesday 27/01/2021

 

0 sd

OHP

 

40kg*8

60kg*3

70kg*3

80kg*3*2

70kg*3*2

 

Pull ups and chin ups

 

bw*5

20kg*3*2

bw*5*4

 

Dead lifts

 

70kg*2

120kg*2

140kg*2

160kg*2

180kg*2

200kg*1

200kg*3 RM PB

 

Note: Obviously very happy with my PB on dead lifts, I haven't been training them much properly. Maybe it was because my body weight is creeping up a bit.  Also there was no belt on this dead lift, I don't think I have even done a single at 200 without a belt before.

[gazza]

9 hours ago, ohjoshua said:

Tuesday  26/01/2021

14 sd

 

Wednesday 27/01/2021

 

0 sd

OHP

 

40kg*8

60kg*3

70kg*3

80kg*3*2

70kg*3*2

 

Pull ups and chin ups

 

bw*5

20kg*3*2

bw*5*4

 

Dead lifts

 

70kg*2

120kg*2

140kg*2

160kg*2

180kg*2

200kg*1

200kg*3 RM PB

 

Note: Obviously very happy with my PB on dead lifts, I haven't been training them much properly. Maybe it was because my body weight is creeping up a bit.  Also there was no belt on this dead lift, I don't think I have even done a single at 200 without a belt before.

Awesome deads!!

[ohjoshua]

Turn off the sound before you watch

[ohjoshua]

Thursday 28/01/2021

 

0 sb

 

Squats

 

135kg*5*5

 

DB pull overs

 

40kg*10

45kg*10*2

 

DB sup curlz (up to shoulders)

 

17.5kg*10*3

 

Tri rope ext

 

60lb*8*3

 

Lat pull down biceps

 

 

60lb*12

70lb*12*2

 

Note: good arm pump, havent had that in a while. Squats felt ok.

[ohjoshua]

squats from today

[ohjoshua]

Friday 29/01/2021

 

14 sd

 

Saturday  30/01/2021

 

19 sd

[gazza]

Are you doing a % based program at the moment? Did you put it together yourself or get it done for you?

Wendlers 5-3-1 is a good progressive % based program. I also have Thors Power Program downloaded if you're interested. 

[ohjoshua]

Sunday

 

21/01/2021

 

 

Face pulls 8*3 40lb , DB ex rotors 8*3 6kg

 

BB BP

 

137.5*3r*5s (volume PB previous best 137.5kg*3*3)

 

DB chest supported row

 

35kg*5*5

 

Front squats paused

 

110kg*3*3 (belt on last set)

 

Note: bench felt strong, much easier and stronger than last time I did 137.5kg*3*3. I might go for 140kg*3*3 next session (or 5 sets if I am feeling it). Front squats paused feeling good. 3rd rep on all sets was quite hard lol.

[ohjoshua]

47 minutes ago, gazza said:

Are you doing a % based program at the moment? Did you put it together yourself or get it done for you?

Wendlers 5-3-1 is a good progressive % based program. I also have Thors Power Program downloaded if you're interested. 

I am not really doing a program at the moment lol. I lost a bit of hope after I didn't PB on my last program. I am just adding 2.5kg a week for bench 3 sets of 5 and the rest, just make the weights on the day :S. 

 

I am doing pull ups, OHP and a lower body one day and then BP, rows and a lower body exercise the other day.

Sometimes a 3rd day where I will normally repeat.

[gazza]

3 hours ago, ohjoshua said:

I am not really doing a program at the moment lol. I lost a bit of hope after I didn't PB on my last program. I am just adding 2.5kg a week for bench 3 sets of 5 and the rest, just make the weights on the day :S. 

 

I am doing pull ups, OHP and a lower body one day and then BP, rows and a lower body exercise the other day.

Sometimes a 3rd day where I will normally repeat.

Check out Jim Wendlers 5-3-1 mate. I can send you Thors (aka the mountain from game of thrones) power program if you like.

[ohjoshua]

I want to be stronger on all the basic movements including over head and pull ups. does that program include it?

[gazza]

46 minutes ago, ohjoshua said:

I want to be stronger on all the basic movements including over head and pull ups. does that program include it?

Yes, Wendlers is based on bench, squat, deafs and overhead press 

[ohjoshua]

39 minutes ago, gazza said:

Yes, Wendlers is based on bench, squat, deafs and overhead press 

but no rows or pull ups?