Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Friday 16/03/07

BOX JUMP DAY

-I didnt wirte this up...

but,

- all sets were done at level5 (I was too weak to move it solo )

- made a PB of 15kg db's *1 rep (many misses)

- approx 40 -50 total reps

- level 5 is approx 1metre high (little higher then my hip)

[ohjoshua]

Monday 19/03/07

CLEAN + JERK day

AM 7.30 - 8.15

40kg*3

60kg*3

70kg*2, 2 -hold at top for 10sec (HAT)

80kg*1 -missed the jerk

70kg*2 - HAT 10s

70kg*1- HAT 10s, 1-HAT 10s

60kg*3, 5, 3

PM 2.05-2.25

60kg*1

bar*5

60kg*3, 3

70kg*2, 2

60kg*3, 3

60kg*1 + 2 jerks

[ExpensiveUrine]

Are you holding the bar for 10 seconds after you've jerked it or holding it for 10 seconds after you cleaned it?

[ohjoshua]

Are you holding the bar for 10 seconds after you've jerked it or holding it for 10 seconds after you cleaned it?

at the top of my jerk.....

my bones at the top of my chest by my neck hurt heaps after all that cleaning....

is there any way to reduce that?

[ExpensiveUrine]

Are you holding the bar for 10 seconds after you've jerked it or holding it for 10 seconds after you cleaned it?

at the top of my jerk.....

Yeah good, wouldn't recommend holding it for a long period of time after a clean.

my bones at the top of my chest by my neck hurt heaps after all that cleaning....

is there any way to reduce that?

I haven't seen your technique so I don't know HOW you are cleaning. You could slamming the bar into your chest...

Otherwise the pain you get from resting the bar on your clavicle (collar bone) is just something you need to get used to. Generally after a period of training where you don't front squat or rack the bar on your shoulder, your collar bone/shoulder region will get a little tender but with more frequent cleaning/front squatting, ect it'll disappear with little time.

[ohjoshua]

Cheers EU.

yeah its my clavicle (the very centre near my neck). I haven't done too much cleaning or front squats throughout my time....

So hopefully I will just make adaptive changes like the rest.

[ohjoshua]

Tuesday 20/03/07

LAT + BI

12.05-12.50

LAT PULL DOWN

42kg*15 (warm up)

CLOSE GRIP CHIN UP KICKERS

bw*13 (PB), 9,6,5,4,4,3,4,3 = 50

WIDE GRIP ASSITED

*10 (human)

-30kg*8,6,7 (f6) (machine)

BI CURLZ

30kg*5 + 1 neg

30kg*4 + 3 neg

30kg*2 + 3 neg

[ohjoshua]

Oh and we did the BF% tests today using the calapers....

In the 3 point test (abdominal,chest,quad) I got 12.3%

In the 7 point test (abdominal,chest,quad,tri,side above hip,side near lat, and another) I got 9.1%

[deegee]

sounds good, either way though the 7 point is lower I guess it depends where you store fat mostly on your body. I wold be very happy with either of those at the moment. keep it up.

[ohjoshua]

Wednesday 21/03/07

AM 7.10-7.55

TRI'S

SKULL CRUSHERS

10kg*10 (warm up)

CLOSE GRIP BENCH PRESS BB DECLINE

50kg*10

60kg*8

70kg*5 (f5)

CLOSE GRIP DIPS

bw*8

bw*7

bw*7 (f7)

BB SEMI SKULLS DECLINE (to my neck/shoulders not my fore head)

40kg*4 (f4)

30kg*6

25kg*8 (f8 )

25kg*7 (f6)

-note.... this is not exactly what happened as I lost my workout notes... but this is close enough.

PM

11.45 - 12.55

LEG PRESS

120kg*10

150kg*6 (f6)

180kg*3 (f2)

150kg*7 (f6)

120kg*12

-drop set. 150kg*5 + 90kg*8

120kg*8 (f8 )

HAM STRING SWISS BALL CURLZ

2 legs*10

1leg*6

1leg*10

HAM STRING DECENTS (couldnt make it all the way down )

*10

[ohjoshua]

Thursday 22/03/07

CHEST

9.00 - 9.45

FLAT DB BP

15kg*12

20kg*10

25kg*10

30kg*8

30kg*6

DECLINE DB BP

30kg*7

30kg*7 (f6)

27.5kg*9 (f8 )

DB FLYS

12.5kg*8 1/2

15kg*5 1/2

super set. DB FLYS + PEC DEC

12.5kg*6 1/2 + 42kg*6 (f5)

done

[ohjoshua]

23/03/07

AM

7.00-8.00

DEAD LIFT, SHURG, RAISES (deadlift+shurg+calfraise all one motion)

60kg*10

80kg*10

90.6kg*10

100.6kg*10

100.6kh*10 ( 10th was ugly just bout failure and grip was going)

100.6kg*8

90.6*11 ( grip went on 9th so swithched to alternate grip and pumped out 3 more)

90.6kg*8

LEG CURLZ (machine)

42*6

36*10 (f7)

36*8 (f6)

SUPINE LEG CURLZ (on a swiss ball) -these are quite subjective and you can make them harder/easyer depending on the highet of your hips.

I did quite like them though.

2legs*7

2legs*8

2legs*8

[deegee]

Dont think I have ever seen any of those deadlift calf raises been done before, sound interesting !

[waldo]

They sound like Clean pulls to me. Then again, I might try them tonight to see if they are or not!

[ohjoshua]

I like them... they just slowly progressed from the dead lift with a shrug. I found shruging 'heavy' weight was easier when coming out of a deadlift.

My traps have got way bigger from doing these. So seeing my calfs are lagging I thought I would throw them into the movement.

waldo-Yeah real simlar to a clean pull, but not quite as fast and you get the benfit of a negative.-oh and i watched EU's clean pull video and i just pull my shoulders up (not back like he did).

[ohjoshua]

Sunday 25/03/07

Similar to DA YELLOW FULLA'S but didnt include all the curl variations.

10.30 - 11.40 AM

INCLINE DB BP

22.5kg*8

25kg*8

27.5kg*6

30kg*6

FLAT DB BP

32kg*6

30kg*5

30kg*5

30kg*5

32kg*5

FLAT FLYS

12.5kg*8

15kg*8

17.5kg*6

BB CURLZ

20kg*8

30kg*8

40kg*8

-drop set. 45kg*1 + 25kg*6

30kg*6

30kg*4

20sec rest

30kg*3 + N3

30kg*3 + N3

30kg*5

Then.... 20min's swim

[ohjoshua]

Monday 26/03/07

7.40-8.40

front squats (parrell)

bar*16

40kg*10

70kg*6

80kg*3

90kg*1

70kg*6

back squats (just past parrell)

70kg*8,6 1/2, 8

nice quick work out... if i have time I will do a repeat this afternoon.

[ohjoshua]

Thursday 29/03/07

C+J

30.6kg*5

50.6kg*5

60.6kg*3

70.6kg*2

80.6kg*1,1 (missed both jerks )

70.6kg*3, 3 (missed 2nd J), 3 (m 1st+3rd J), 2 (m 2nd J)

Push Press

50kg*8

60kg*5, 4, 3

Seated Flys ( supernated just down to shoulder highet. )

10kg*6

15kg*5

15kg*5

[ohjoshua]

FRIDAY 30/03/07

Calf blast

bw*2legs*20

bw*1leg*10

bw*1leg*5L,5R,5L,5R,5L,5R,5L,5R-continueous + 2legs*12

bw*1leg 8,L,8R,7L,7R

bw*1leg*15

bw*1leg*6

bw + block*2legs*12

[ohjoshua]

FRIDAY 30/03/07

PM

1.30 - 2.05

BICEPS

BB CURLZ

20kg*10

30kg*8

40kg*4 (f4)

40kg*3 (f3)

35kg*6 (f6)

35kg*4 +3N

30kg*6

40kg*5N

DB's

11kg*10 (f8)

PREACHER CURLZ (just weight of plates)

15kg*8

-dropset. 20kg*4 + 15kg*5

21's (medium preset BB)

*1 set.

[Ismall]

hey bro where do you train? i would like to work out with you eg training partner i live in chch also..

[ohjoshua]

Monday 2/04/07

AM

10.00 - 10.50

CHEST

FLAT BB BP

bar*20

60kg*10

75kg*11 (f11)

90kg*3 (f2)

100kg*5N

70kg*8 (f7) pause 3 (f2)

-dropset. 70kg*5 (f5)+ 60kg*3 + 40kg*5(2)

FLAT DB FLYS

12.5kg*10 (f8)

15kg*6 (f5)

12.5kg*7 (f5)

------------------------------------------------------------

PM

2.15-2.50

FRONT SQUATS

40kg*10

60kg*10

70kg*5

80kg*3

80kg*2

65kg*6

LEG PRESS

120kg*10

120kg*10

120kg*8

done.

Oh and Ismall ill PM you....

[ohjoshua]

Tuesday 3/04/07

10.00 - 10.50

AM

LATS

CLOSE GRIP CHINKICKS

12,7,6,4,3,3,3,4,3,2,1 = 50. -wow i found that really hard today...

WIDE GRIP PULLUPS -human assited

10,9,7

WIDE GRIP PULLUPS - machine assited

-40kg*8,7

BB CURLZ

30kg*6 (f3)

- wanted to do more on the biceps but was way to weak from the chinups so i figured no point.

[ohjoshua]

Wednesday 4/04/07

TRI's

9.30 - 10.20

AM

CLOSE GRIP BB BP

bar*20

50kg*10

50kg*11 (f9)

70kg*5 (f4)

60kg*8 (f7)

50kg*11 (f11)

CLOSE GRIP DIPS

bw*8

bw*6

bw*7 (f7)

-pause set. 5, 15sec rest, 3 + 4N

SKULL CRUSHES (weight listed is just plates)

upward dropset. 5kg*10 + 15kg*7 (f5)\

15kg*11 (f11) + 1N

20kg*8 (f4)

15kg*10 (f6)

[Mephistopheles]

Nice progress there.

Do you consume any pre/post workout shake? If so, do you feel it leads to faster recovery? I want hear other people's experiences.