Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Wednesday

 

20/04/2022

 

BB BP - paused

 

100kg*3

110kg*3

120kg*6*3

 

rear DB raises

 

12.5kg*7*10

 

Dips

 

bw*8,8,10

 

walking lunges

 

bw*10 each leg

10kg*3*10 each leg

 

[ohjoshua]

Thursday

 

21/04/2022

 

DB sup curlz

 

15kg*10

17.5kg*3*10

 

DB Pull overs

 

35kg*10

45kg*3*10

 

Hammer curlz

 

25kg*8

22kg*8

20kg*8

 

Push downs

 

70kg*3*10

 

High bar squats

 

140kg*3,5,7 (PB 7 rep high bar squat)

 

nortick curlz

 

bw*4*10

 

Hack squat calf raise

 

40kg*5*15

 

decline sit ups

 

bw*12,10,8

[ohjoshua]

Friday

 

23/04/2022

 

OHP - paused

 

40kg*8

60kg*5

70kg*2

80kg*5*2

 

Pull ups

 

bw*3

15kg*3

25kg*3

30kg*3 PB

 

DB seated press

 

22.5kg*4*10

 

Lat pull downs

 

70kg*6*12

 

Front squats

 

60kg*3

100kg*3

120kg*3

140kg*3 PB

 

Walking lunges

 

bw*14

12kg*14

 

 

 

[ohjoshua]

Sunday

24/04/2022

 

Bench press

 

60kg*8

80kg*5

100kg*3

120kg*3

140kg*3 (RPE 10 :(   )

110kg*2*10

 

Supine rows

 

bw*3*8

bw*2*15

 

Rack pulls - below knee

 

60kg*3

100kg*3

140kg*3

180kg*3

200kg*3

220kg*3 PB

 

 

 

DB shrugs

 

40kg*3*20 (first 10 of each set slow pause at the top)

 

Note: First time doing a rack pull in a long time, felt good nice and heavy. Bench is struggling for some reason... maybe time to do a proper bench program.

 

[ohjoshua]

Tuesday

 

26/04/2022

 

Y-T-W - DB shoulder raises

 

7.5kg*12,10,8

 

OHP

 

40kg*8

60kg*5

70kg*2

80kg*7 (PB for reps)

60kg*2*10

 

 

Pull ups (neutral grip)

 

bw*2*6

15kg*5*6

 

Squats

 

60kg*5

100kg*3

140kg*3

160kg*3*3

 

Walking lunges

bw*14

16kg*14 (PB)

bw*14

 

Note: Pull ups and squats felt easy, OHP struggle street lol.

[ohjoshua]

Wednesday

 

28/04/2022

 

Bench press - paused

 

60kg*8

80kg*5

100kg*3

120kg*3,4,5,5,4

 

Cable rows

 

60kg*15

70kg*15,12,12,12

 

Front squats

 

60kg*3

80kg*3

100kg*3

120kg*3*3

 

RDL - Kettle bells

 

32kg*3*15

 

Standing calf raise

 

20kg*3*15

 

Note: all pretty manageable, maybe the rows were the highest RPE.

[ohjoshua]

Thursday

 

28/04/2022

 

BB slight cheat curlz

 

50kg*4*12

 

Rope Tri ext

 

25kg*12

30kg*3*12

 

DB sup curlz

 

15kg*4*8

 

OH Tri ex cable

 

54kg*8

45kg*3*8

 

Rack pulls lowest setting

 

100kg*2

140kg*2

180kg*2

220kg*2 (felt heavy)

 

Glute thrusts BB

 

110kg*8,10,12

 

Abb work

 

3 sets prone holds

1 set sit ups and leg raises

[ohjoshua]

Frinday

 

29/04/2022

 

L-Y-T-W shoulder raises

 

7.5kg*2*10

 

OHP

 

60kg*7*8 (PB volume)

 

Neutral grip pull ups

 

bw*7*10 (volume PB) RPE 10 last rep

 

Front squats

 

100kg*2*8

 

Note: sooo much pump after the pull ups, I could not rack the bar properly in front squats. It kept slipping forward.

[ohjoshua]

Sunday

 

01/05/2022

 

Bench press

 

60kg*10

80kg*10

100kg*8

120kg*3*8 (volume PB at 120kg)

 

Cable rows

 

50kg*10

60kg*10

70kg*5*10

 

Squats

 

100kg*3

140kg*3

160kg*3

170kg*1

160kg*2*4

 

Walking lunges

 

bw*14

12kg*14

bw*14

 

sled pulls

 

20kg*2*lengths

 

Prone holds

 

bw*30sec

20kg*30sec

40kg*30sec

 

Note: good session, bench felt great.

[ohjoshua]

Tuesday

 

02/05/2022

 

OHP

 

85kg*5*2

 

Lat pull downs

 

70kg*8*10

 

Nortick curlz

 

bw*5*10

 

Calf raises

 

40kg*15,10,10,10,15

 

Hyper ext

 

bw*10

30kg*2*10

[ohjoshua]

Tuesday

 

03/05/2022

 

Front squats

 

100kg*5*8 (volume PB)

 

BB Curlz

 

50kg*5*12

 

Push downs cable

 

70kg*4*10

70kg*12

 

Note: Good volume session with just 3 basic exercises. Starting to feel a bit of a cold coming on, so might have tomorrow off training.

[ohjoshua]

Friday

 

06/05/2022

 

Bench press - paused

 

100kg*5

120kg*5

125kg*3*4

 

Cable rows

 

12reps*50,60,65,70,65,70,70kg

 

Squats

 

160kg*4*4

 

Walking lunges

 

bw*14

12kg*2*14

 

Note: those lunges burn so much. Paused bench press felt great.

 

[ohjoshua]

Sunday

 

08/05/2022

 

OHP

 

80kg*5*3

 

Neutral grip pull ups

 

bw*7

10kg*7

15kg*6*7 (volume PB)

 

Trap bar DL - top handles, but smaller 20kg plates.

 

140kg*3

180kg*3

220kg*3

240kg*1 (PB, but I hardly do these)

Prone holds

 

bw*30sec

20kg*30sec

40kg*2*30cec

 

Note: OHP was a bit harder than I would have liked. Pull ups still more left in the tank.

[ohjoshua]

Monday

 

09/05/2022

 

Front squats

 

60kg*5

80kg*5

100kg*5

120kg*3*5

 

Closeish grip bench

 

60kg*8

80kg*8

100kg*3*8

 

BB Curlz (stict)

 

40kg*4*10

 

Press downs

 

70kg*3*14

 

Preacher curlz

 

25kg*6,6,8

 

 

 

 

 

 

[ohjoshua]

Tuesday

 

10/05/2022

 

Bench press

 

100kg*3

120kg*3

130kg*3

140kg*4

 

DB single arms rows

 

35kg*5*10

 

Box squats (on to a bench)

 

60kg*3

100kg*3

120kg*3

140kg*3

120kg*2*3

 

Seated good mornings

 

100kg*4*8

Standing cal rasies

 

40kg*2*15

35kg*12,15

bw*25

[ohjoshua]

Deadlift

200kg*6

 

Chin-ups and pull ups

 

bw*6*8

 

OHP

 

70kg*3

70kg*5*5

 

Note: some heavy deadlift for reps, 10 RPE. I am a bit tired from training so much this week.

[ohjoshua]

Friday

 

13/05/2022

 

Bench press

 

130kg*6*2

 

Bench pulls BB

 

75kg*3*8

80kg*4*8

 

Squats

 

130kg up to 175kg, 5kg jumps in weight, 2 reps per set

 

Walking lunges

 

bw*14

16kg*14

bw*14

 

Note: the squats felt very nice and I stayed warm with shorter rest, it was nice.

[ohjoshua]

Saturday

14/05/2022

 

 

L-Y-T-w - should raises

 

7.5kg*2*12

 

OHP

 

40kg*10

50kg*10

60kg*3*10

 

Neutral grip pull ups

 

bw*6

15kg*6

20kg*6

22.5kg*6

25kg*6 - PB

 

Rack pulls above the knee

 

100kg*1

140kg*1

180kg*1

200kg*1

220kg*1 - held at top 5 sec

250kg*1 - held at top 5 sec

270kg*1 - grip is maxing out here

 

Romanian DL

 

100kg*3*10

 

Standing calf raises with DB

 

37kg*4*10

 

Leg curlz

 

36kg*2*12

45kg*12

 

Note: The OHP were really hard today. was fun to do the heavy rack pulls and pull ups feeling strong.

[ohjoshua]

Monday

 

16/05/2022

 

Bench press

 

60kg*10

100kg*8

115kg*5

130kg*6*3

 

Bench pulls

 

60kg*8

80kg*8

85kg*7*8

 

Cramber bar Squats

 

60kg*5

100kg*5

120kg*3,5,8

 

DB BP

 

35kg*8

40kg*8

45kg*8

50kg*8 (form not ideal not quite full ROM on last 2 reps)

 

Note: bench felt a bit better today with more of a warm up. The cramber bar squats felt great, I can stay quite upright.

 

 

 

[ohjoshua]

Tuesday

 

17/05/2022

 

BB cheat curlz

 

40kg*12

50kg*12

60kg*12

70kg*2*12

 

DB pull overs

 

35kg*10

40kg*10

50kg*2*10

 

Preacher curlz

 

20kg*2*8

20kg*2*10

 

press downs

 

70kg*14,15,16,16

 

Rack pulls - below the knee

 

200kg*8 PB

Prone hold

 

bw*30sec

20kg*30sec

40kg*30sec

 

Note: after watching the video, maybe should have stopped the rack pull set at 6 reps, lost a bit of tightness in the back last two reps.

 

[ohjoshua]

Thursday

 

19/05/2022

 

L-Y-T-W

 

7.5kg*3*12 (PB)

 

OHP

 

40kg*5

60kg*2*5

70kg*3*5

 

Neutral grip pull ups

 

bw*5

15kg*5

25kg*5

30kg*5 (PB, RPE 10)

 

medium grip OH pull ups

 

bw*2*10

 

Wide grip OH pull ups

 

bw*8

 

Bench press - short rest.

 

60kg*5

100kg*5

130kg*6*2

 

Front squats

 

60kg*3

80kg*3

100kg - 120kg*3 each set increase by 2.5kg, 8 sets total. - short rest.

 

Note: OHP felt really good after the shoulder were pumped from the raises. Pull ups going strong, front squats I think I went a bit deep on a few reps and lost the arch in my lower back. Need to be careful of that

 

60kg*

[ohjoshua]

Saturday

 

21/05/2022

 

Bench press

 

100kg*8

114kg*5

130kg*6*4

 

Bench pulls

 

50kg*8

80kg*7*8

80kg*15

 

High bar paused squats

 

60kg up to 150kg*1 , 10kg jumps

140kg down to 100kg, 2 reps up to 6 (adding one rep per drop in weight)

 

Romanian DL

 

100kg*3*10

 

Hyper ext rows

 

35kg*3*10

 

Note: Bench was very hard, might have to just do two bench days per week.

[ohjoshua]

Sunday

 

22/05/2022

 

L-Y-T-W

 

7.5kg*4*10 (volume pb)

 

OHP

 

40kg*6

50kg*6

60kg*6

70kg*3*6

 

Neutral grip pull ups

 

bw*3*12 (PB for 12 rep sets)

bw*3*10

 

Squats

 

60kg*3

100kg*3

140kg*3

160kg*3

180kg*3 (PB for reps at 180kg)

140kg*6

 

Walking lunges

 

bw*14

12kg*2*14

bw*14

 

Note: not ideal form for squats, second rep I hit the safety bars at the bottom which threw me a bit, but I am getting stronger :D

[ohjoshua]

Monday

23/05/2022

 

Bench press

 

100kg*8

115kg*5

130kg*6*2

 

DB sup curlz

 

15kg*5*10

 

DB hammer curlz

 

15kg*5*10

 

High bar squats

 

100kg*3

120kg*3

130kg*5

140kg*5

130kg*5

 

Prone hold

 

bw*30 sec

20kg*30sec

40kg*30 sec

50kg*30sec

bw*1 min

 

Note: bench felt great today, nice and poppy, high bar squats were a bit of a struggle for some reason, but still felt good in the quads.

[ohjoshua]

Tuesday

 

24/05/2022

 

Tuesday

 

L-Y-T-W

 

7.5kg*2*12

 

OHP

 

40kg*8

50kg*8

60kg*2*8

65kg*8

60kg*8

 

Neutral grip pull ups

 

bw*8

15kg*5*8 (PB volume with 15kg)

 

Front squats

 

60kg*2

80kg*2

100kg*2

120kg*2

100kg*5

 

Romanian DL

 

105kg*3*10

 

Hyper ext rows

 

bw*10

35kg*3*10

 

Leg curlz

 

39kg*3*10

 

Note: decent volume on the hammies today, front squats didn't feel good on 120kg with lower back at the bottom so I stopped. Pull ups killing it, OHP volume, shoulder are getting a bit fatigued after the last 4 days in a row. I get the day off tomorrow and I am looking forward to it.