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Ohjoshua's Intense city, lets ramp it up.

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Wednesday 07/04/2021

 

Bench press

 

115kg*8

120kg*8

125kg*5

 

DB chest supported rows

 

35kg*8*4

 

Dead lifts

 

200kg*1rep*5 sets (no chalk, grip was slipping a bit)

 

Standing calf raises

 

40kg*8*3

 

Weighted sit ups s/s Weights hyper ext (both with weight behind / in front of head

 

12kg*8

10kg*8*2

 

Note: pretty good bench session with higher reps and lower RPE. Dead lifts a bit frustrating because of slippery hands, I need chalk badly.

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Thursday

 

OHP

 

70kg*2*6

 

Pull ups

 

bw*3,4,5,6,7,8,9

 

Squats

 

110kg*1

130kg*1

150kg*1

140kg*5*2

 

 

Friday

 

Bench press

 

130kg*1

115kg*13

 

DB chest supported rows

 

37kg*6*4

 

Squats paused

 

130kg*1

150kg*1

160kg*1*3

 

Front squats

 

110kg*2*3

 

Note: some solid sessions

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Sunday

 

11/04/2021

 

OHP

 

77.5kg*3*4

77.5kg*5 PB(video)

 

Pull ups and chin ups

 

bw*3,4,5,6,7,8,9,10

 

Squats

 

180kg*1*5 (video)

 

Dead lifts

 

200kg*6 PB (video)

 

Note: A couple of PB's today, but I tweaked my back a bit on my last rep of DL. Maybe hurt it because I wasn't respecting the weight enough and not staying tight or maybe the weight was too far in front of me? I don't know but it pissed me off, I haven't hurt my back doing DL in quite some time. Its not too bad, but a warning for sure.

 

 

 

 

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Tuesday

 

13/04/2021

 

Bench press

 

127kg*2*6

 

bench supported bench press

 

32kg*6*3

 

Supine rows

 

bw*10*3

 

Sunday

 

18/04/2021

 

OHP

 

70kg*2*6

 

Pull ups / Chin ups

 

bw*3*7

 

Squats + Front squats

 

40kg*3 + 3

50kg*3 + 3

70kg*(3 + 3 )*3

 

Over head squats

 

40kg*3*2

 

Note: Ok first time doing some light lower body work since the back injury. All felt good just trying to improve my technique again.

 

 

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Monday

 

19/04/2021

 

Bench press

 

127kg*3*6

 

Chest supported DB row

 

36kg*5*7

 

high bar squats + front squats

 

20kg*6 + 6

 

40kg*3 + 3

 

60kg*(3 +3)*3

 

80kg*(2*2)*2

 

Various rehab exercises  for core , hips, ankles

 

Note: My back is feeling even better today just playing around with technique for squats. The bench press was a bit harder than I hoped it would be, but I will still press on.

 

 

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Wednesday

 

Standing OHP

 

82kg*3*3 PB (3RM PB)

 

Pull ups

 

6*4

 

High bar squats + front squats

 

90kg*3 (3 +3

90kg*5 high bar only

 

Lunges

 

bw*10

16kg*10*4

 

Leg curlz + leg ext lots

 

Calf raises 1 set.

 

Note: Everything feeling good. The PB on 82kg OHP was really hard 3rd set (3rd set in the video)

 

 

 

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Thursday

 

22/04/2021

 

Bench press

 

127.5kg*2*6

115kg*14 PB for 115kg ARAM - video

 

DB chest supported rows

 

40kg*5*6

 

Seated DB curlz

 

20kg*8*3

 

DB pull overs

 

40kg*8,10,12

 

Note: Just upper body today, giving the back a bit more time to rest.

 

 

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Sunday 25/04/2021

 

OHP

 

70kg*2*6

 

Pull ups / chin ups

 

bw*5*2

10kg*4,5

bw*5*2 and some negatives

 

leg press

 

75kg*50

 

Note: pretty easy session, felt my back a tiny bit with weight around my waist so did it around my neck for second weighted set of pull ups felt better.

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Tuesday 27/04/2021

 

Squats

 

40kg*5

50kg*5

55kg*5

70kg*5

100kg*3 + front squats *3

 

Bench press

 

127kg*4*6

 

DB chest supported rows

 

42kg*5*5

 

Core work

 

Note: Very light on squats, but I think I lost my core tightness on my front squats at 100kg. the back squats were good. Bench press starting to get a bit challenging but all good reps.

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Wednesday

 

28/04/2021

 

OHP

 

60kg*5

70kg*2

80kg*1

87kg*2*2 PB 2RM

 

Pull ups

 

bw*5*6

 

Squats

 

sets of 3 reps paused

60kg*3*3

80kg*2*2

60kg*3*2

90kg*2

 

Note: true 10RPE on second set of OHP, form still quite tight though. I am not leaning back like I used to on grinders. Pull ups doing slow and controlled for now.

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Thursday

 

29/04/2021

 

Bench

 

127kg*2*6

 

DB supported rows

 

40kg*6*4

40kg*7*2

 

High bar squats - Heels elevated

 

60kg*3*3

80kg*3*2

90kg*3*4

 

Note: ok the squats were feeling a bit better today, surprisingly hard with light weight but  I think technique is improving.

 

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OHP

 

50kg*10*5

 

Pull ups

 

bw*3

8kg*3*4

 

High bar squat, heels elevated

 

40kg*2

60kg*2

70kg*5*6

 

Front squats

 

70kg*5*4

 

Note: Good session, feeling nice to be doing the lighter OHP work and lots of volume on squats too.

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Friday 07/05/2021

Bench paress

 

127kg*5*6

 

Chest supported DB rows

 

30kg*10*6

 

High bar, heels elevated squats

 

60kg*3

80kg*3

100kg*3

110kg*3

120kg*3

 

Note: The bench was hard, the squats felt great nice and deep and upright.

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Monday

 

10/05/2021

 

Standing OHP

 

52.5kg*10*5

 

Pull ups / chin ups

 

bw*5,5,6,6,7,7,8

 

High bar squats , some heals elevated, some flat foot

 

50kg*3

70kg*3*2

90kg*3*2

110kg*3*2

130kg*3

110kg*3

 

Front squats

 

90kg*1

110kg*1

110kg*3

 

RDL

 

70kg*10*2

 

note: OHP and pull ups feeling good. Something I did today however niggled my back slightly, maybe the RDL>

 

 

 

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