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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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Thursday

 

13/05/2021

 

Bench press

 

130kg*2*6 (I just did 2.5kg more for ease of plates)

 

DB bench supported rows

 

32.5kg*10*6

 

High bar squats (flat foot)

 

100kg*3

120kg*3*3

120kg*5,8

 

Note: squats feeling good, feeling a bit of a pump in the 8 rep set. The higher volume rows also feel ok.

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Friday

 

14/05/2021

 

Standing OHP

 

55kg*10*5

 

Pull ups / chin ups

 

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

 

Front squats

 

50kg*3

70kg*3

90kg*3

110kg*3

 

DB walking lunges

 

18kg*7 + bw*7

 

Note; video of the front squats, 1 rep paused a bit. lunges burnt, OHP also burnt, those high volume OHP is killer.

 

 

 

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18/05/2021

 

BB BP

 

127kg*6*6

 

Supine rows

 

bw*8*6

 

High bar squats

 

60kg*3

100kg*3

120kg*3

140kg*3

 

Note: 6*6 on bench was super hard, maybe more than 10 RPE, lost form a bit on the last rep.

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Thursday

 

10/05/2021

 

OHP

 

60kg*8*4

 

Pull ups / chin ups

 

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

 

Front squats

 

60kg*5

80kg*5

100kg*5*3

 

Note: OHP felt much easier with less reps and sets, squats were killer as I was way to hung over. I was supposed to do 5 sets of 5 but gave in.

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Friday 21/05/2021

 

BB BP

 

130kg*2*6

 

Chest supported DB rows

 

35kg*8*6

 

Trap bar DL

 

120kg*1

160kg*1

180kg*1

200kg*3

180kg*5

 

Note: easy bench date, decent volume on my DB rows and first time DL in 2 months. It was trap bar which I never tried before, it seems more legs and I seem to stay more upright. Back feels good after them 0 pain.

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Sunday 23/05/2021

 

OHP

 

62kg*8*4

 

Pull ups

 

bw*6,7

10kg*5,10 (PB on 10 reps for 10kg)

 

Lunges

 

 bw*14*3

16kg*14*3

 

Note: OHP was easy, pull ups 10 rep at 10kg was max reps

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Monday

 

24/05/2021

 

Bench press

 

132kg*5*5 (volume PB)

 

DB chest supported rows

 

37kg*6,7,8,10

 

Front squats

 

120kg*5 (5RM PB)

 

Note: I felt really strong on everything, the bench press was easier than the 6*6 last week.:D

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Tuesday

 

25/05/2021

 

OHP

 

40kg*8

50kg*8

65kg*8*4

 

Pull ups / chin ups

 

bw*3,6,8,8,8,8

 

High bar squats

 

100kg*5*5

 

Note: felt my elbow tendon a tiny bit on the last few reps of the last two sets of OHP, maybe time to back off a bit. 3 heavyish pressing days in a row might be pushing it a bit.

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Thursday

 

27/05/2021

 

Bench press

 

130kg*2*6

 

DB chest supported rows

 

42kg*6*5

 

Front squats

 

100kg*2

110kg*2

120kg*2

130kg*2

120kg*2

110kg*2

 

Friday

 

28/05/2021

 

OHP

 

40kg*8

70kg*2

80kg*2

85kg*2

90kg*1

95kg*1 PB 1RM all time

 

Pull ups / chin ups

 

bw*5,6,7,8,9

 

Front squats

 

100kg*2

110kg*2

120kg*2

 

Push press

 

100kg*1

110kg*1

120kg*1 (ugly)

 

Note: very happy with the OHP 1RM that was a long time coming. I don't think I am as far off 100kg as I thought :). Video of the 1RM.

 

 

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Sunday

 

30/05/2021

 

Bench press

 

137kg*4*4 (volume PB)

 

Supine rows

 

10*5

 

High bar squats

 

100kg*3

120kg*2

140kg*1 (paused)

160kg*1 PB

140kg*1 (paused)

120kg*1

100kg*3

Note: Bench press is rocking, high bar squats moving along nicely.

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Tuesday

 

01/06/2021

 

OHP

 

52kg*10*5

 

Chin ups / pull ups

 

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

 

Front squats

 

60kg*2

100kg*1,1

120kg*1

130kg*1

140kg*1

150kg*1 PB

100kg*8

 

 

Note: All time PB on the front squats, I felt my upper back lose its lock a bit coming up so need to work on that next time I am going heavy.  Back to doing my high reps OHP I will run 3 sessions 10 reps for 5 sets then 3 weeks 8 reps for 4 sets. Increasing the weight 2.5 kg each week and 5kg between the rep / set change session.

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