Ohjoshua's Intense city, lets ramp it up.

[JoseCharez]

Hey, you trained your sister? How old is she, and what do you get her to do? I just wana compare to ma routine...has she just started?

Yeah that was her second time.... But she is already training at a lot higher intensity then majority of the guys at the gym.

Her first day....

LEGS

SQUATS.

15*BW (warm up + learning technique)

12*20kg

10*30kg

10*40kg (assited from 8th)

8*50kg (assited from 5th)

CALF RAISES

20*20kg (warm up)

15*30kg

12*40kg (assit on last 2)

8*50kg (assit on last 2)

:made her go slowly down and pause at top and bottom

LEG EXTENTION

15*70lb

20*80lb (absolute failure on 15th, helped her get 5 more)

20*80lb (failure on 16th) + 3 reps where i pull it up and she had to resist as i push it down.

Pics of sister or it didnt happen.

[ohjoshua]

I am back to really enjoying my training again! I increased the intenstiy by starting with snatches then squating and working to failure* (I dont get spotted just might use my back a bit so I dont count it)on the last or last two sets.

I think this is a happy mix of styles.... May only be able to squat two times per week as I have a new goal of a 200kg DSR by the end of the year .

Meta: thanks for the sound advice as always, I would never follow a generic programme. I might use bit's from it or use some variation of it, but I will always follow an indivdualised programme.

oh and I have been working on glute activation with the higher reps using lighter weight (70kg).

Joesph: Im not showing you pics of my sis your filthy! lol :pfft:

nah, but she squated more then I did on my first session (which isnt saying much as my squat sucks).

[ohjoshua]

FRIDAY

25/05/07

decided to treat myselft to a DSR day !

DSR

70kg*10

100kg*5

110kg*2

132.6kg*1

146.6kg*1

152.6kg*2 PB wow!

132.6kg*3*2

110kg*8

70kg*10 (jumping), 10 (normal)

note: very happy with todays workout! when I first went in there was another young guy DLing and he had the gym guy coaching him. He maxed out at 140kg and missed 150kg twice. I couldnt help myself but to go for a max out after that. When I did my 146.6kg (which I did quite easy) a older tough looking guy came over to watch and I asked him to check my form for my PB. As I did the 152.6kg he said "and another and explode with your legs!" and the second one was even faster and better then the first. very happy

[deegee]

Well done Joshua, nice work.

[Mephistopheles]

wow, very nice PRs!! :nod:

I found snatch grip deads helped my glute activation. and sometimes i do back squat with heavy-ish weights when my quads are tired, i can feel them working a bit more.

[JoseCharez]

Joesph: Im not showing you pics of my sis).

Then im sorry, but its lies. lol. Oh yea, i did my 1RM for squat the other day, maxed out at 125kg.

[poos_n_wees]

70kg*10

100kg*5

110kg*2

132.6kg*1

146.6kg*1

152.6kg*2 PB wow!

132.6kg*3*2

110kg*8

70kg*10 (jumping), 10 (normal)

WOW alright! Good stuff man :grin:

Look forward to seeing your progress pics in the nzbb challenge!

[ohjoshua]

thanks ppl- 160kg DSR next week

Sunday 27/05/07

DSR - low hip position

60kg*10

100*3

140kg*1

150kg*0

Hack Squats -low hip

100kg*3,5

90kg*5,3,5

C_+J -with negative

60kg*1,1,1

70kg*1

75kg*1,1

Over head tri ext

15kg*10

20kg*12

25kg*6

today was recovering sp focused more on legs.

[ohjoshua]

Tuesday 29/05/07

4.00 - 4.40pm

BB BP flat

60kg*8

70kg*6

80kg*6 (f4)

85kg*1,3 (f2)

80kg*4 (f2)

65kg*8 (f7), 65kg*8 (f6)

55kg*10 (f7)

[ohjoshua]

Wednesday 30/05/07

4.00 - 430

Front Squats

50kg*8

70kg*8 (f5)

70kg*8 (f5)

70kg*7 (f4), 10 sec pause, 3 neg

70kg*8 (f3), 10 sec pause, 1 neg

bw*10, 10

[ohjoshua]

Thursday 31/05/07

9.30 - 9.50

AM

Tri's

Close grip BP flat

bar*20

50k*10

60kg*8

60kg*6 + 1N

50kg*6

Close grip dips

bw*6, 5 + 5N, 5+5N

Skull Crushes

20kg*8

30kg*7 (f5)

these weights were no PB's but rest time was sickly short making a fast workout!

[ohjoshua]

Friday 1/03/07

DSR

heavy

60kg*10

100kg*5

130kg*3

150kg*1 ( easy)

155kg*1

160kg*1 PB

150kg*0

pump

60kg*10,17,15,10,12

note: 160kg just as promised.I am loving this weekly PB stuff with the dead lift! I just wish my squat would increase like this.

Questions:

Why Is my Deadlift weights higher then my squat? why Is my Strength in the Deadlift increasing at a much higher rate then my Squat?

From looking at my previous workouts I think it could be any or all of these reasons.... (there could be more)

-mechanical advantage (but this doesnt explan increases)

-concentric based exercise (my style of training may place more stress on the concentric then the eccentric portion)

-DurationIn the past my time spent during a training session on Deadlifts(60min+) was much higher then Squats(20-50min).

-volume In the past the volume of work preformed

-technique In recent weeks my technique has improved I have an easyer lauch off the ground, I now have the bar hard against my shins and just ride out later to clear my knees.

-failure I never trained to complete failure during my first few months of training DL's i have almost always with squats. (but recently I have been training to failure on DL's and Im increasing at my fastest rate)

-enjoyment/psyological) I have for some time liked the DLSR more then the squat (this was partly due to how much weight I could do preforming them).

-Frequency I have trained DL's at a much lower frequency (once every 1-2 weeks, compared with training Squats at a higher frequency (3-7 days) (does this suggest my squat is over trained?)

thnx for feed back,

josh

[poos_n_wees]

Questions:

Why Is my Deadlift weights higher then my squat? why Is my Strength in the Deadlift increasing at a much higher rate then my Squat?

From looking at my previous workouts I think it could be any or all of these reasons.... (there could be more)

-mechanical advantage (but this doesnt explan increases)

-concentric based exercise (my style of training may place more stress on the concentric then the eccentric portion)

-DurationIn the past my time spent during a training session on Deadlifts(60min+) was much higher then Squats(20-50min).

-volume In the past the volume of work preformed

-technique In recent weeks my technique has improved I have an easyer lauch off the ground, I now have the bar hard against my shins and just ride out later to clear my knees.

-failure I never trained to complete failure during my first few months of training DL's i have almost always with squats. (but recently I have been training to failure on DL's and Im increasing at my fastest rate)

-enjoyment/psyological) I have for some time liked the DLSR more then the squat (this was partly due to how much weight I could do preforming them).

-Frequency I have trained DL's at a much lower frequency (once every 1-2 weeks, compared with training Squats at a higher frequency (3-7 days) (does this suggest my squat is over trained?)

I'm not sure how tall you are, but taller people generally have an advantage deadlifting and a disadvantage full squatting.

There's always a sticking point in a difficult lift.. maybe you could work on that? For what its worth though, I think most people can DL more than they can full squat.

[ohjoshua]

good comment

but,

I was more refering the increasing strength on the lift then the actual base strength for the lift.

thnx.

thanks for any help for cracking the code.

[Pseudonym]

-Frequency I have trained DL's at a much lower frequency (once every 1-2 weeks, compared with training Squats at a higher frequency (3-7 days) (does this suggest my squat is over trained?)

It probably depends on whether your squat frequency is closer to 3 days or to 7, but I'd guess this overtraining (especially if combined with your "failure" point above) is the most likely option.

[ohjoshua]

It probably depends on whether your squat frequency is closer to 3 days or to 7, but I'd guess this overtraining (especially if combined with your "failure" point above) is the most likely option.

My average squat frequency is proberly 6 days... its just been a bit more frequent recently.

Thanks for your guess pseudonym.

[ohjoshua]

My goals from now till end of 2007...

Lift / current / July / Aug / Oct / Sep / Nov / Dec / Jan / increase

DSR 160kg 166 171 177 183 188 195 200kg +40kg

(25%)

Front

Squat 90kg 93 96 99 101 104 107 110kg +20kg

(full) (22%)

Back

Squat 110kg 114 118 123 127 131 136 140kg +30kg

(half) (27%)

Bench

Press 90kg 92 94 97 99 101 103 105kg +15kg

(flat) (17%)

Bench

Press 95kg 97 99 101 103 106 108 110kg +15kg

(decline) (16%)

Chin

Kicks 13reps 13 13 14 14 15 15 16reps +3

(23%)

[Mike Zero]

I reckon you're overthinking this. You haven't really even given the high frequency, low rep, low volume training technique a decent run. Just keep at it for a couple of months and see how it goes. Anyway, it's natural to go through an unexplainable slump.

And increase chins from 13-16 reps is about a 5-10% strength increase, not 23%.

[ohjoshua]

I reckon you're overthinking this. You haven't really even given the high frequency, low rep, low volume training technique a decent run. Just keep at it for a couple of months and see how it goes. Anyway, it's natural to go through an unexplainable slump.

And increase chins from 13-16 reps is about a 5-10% strength increase, not 23%.

Yeah its just a 23% increase in reps.... I would be pretty stoked to do over 15 chins though.

I am still going to be doing more low rep/vol high frequency training dont worry :wink: . going in to do 5*5 at 85kg after snatches

[ohjoshua]

Monday 4/06/07

9.15 - 10.00

AM

Squats-parrell

bar*15

60kg*8

80kg*5

85kg*5*5 (two last sets had to use back on the last rep)

85kg*4 (fought the 5th down to the rack, didnt even try and recover)

Squats-full

50kg*12*3

bw*20,10

note: I was very happy with how easy the 85kg was. similar difficulty to the 5*5 80kg the other week. But I didnt do snatches before hand this time as criton was close and I cant do them at Less Mills.

[Mike Zero]

With the 5x5, might I recommend ramping up to one, maybe two high intensity sets? i.e. for you it might look like:

70 x 5 x 1

75 x 5 x 1

80 x 5 x 1

85 x 5 x 1

90 x 5 x 1

[ohjoshua]

forgot to post.... lost the notes.

Sunday 3/06/07

I did Chin ups...

it took 45min

[Small]

I did Chin ups...

it took 45min

..ahh....it took u 45mins to do chinups....?

ha how many u do

[ohjoshua]

..ahh....it took u 45mins to do chinups....?

ha how many u do

50 unassited 40 assited

how many you do

[Small]

oh plz save me the humiliation :pfft: