Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Monday

8/09/08

PM

Squats-Full

60kg*5

90kg*3

100kg*2

110kg*1

120kg*1

130kg*1

140kg*1 PB!

90kg*8*3

Cleans

60kg*5*3

note: he he he very happy with todays session. Decided to max out squats. 10kg PB but it was a full squat compared to my old PB which was only to paraell. So bigger improvement then it looks like .

[Luigi]

Monday

8/09/08

PM

Squats-Full

60kg*5

90kg*3

100kg*2

110kg*1

120kg*1

130kg*1

140kg*1 PB!

90kg*8*3

Cleans

60kg*5*3

note: he he he very happy with todays session. Decided to max out squats. 10kg PB but it was a full squat compared to my old PB which was only to paraell. So bigger improvement then it looks like .

nice squatting!!

what do you mean a full squat, i thought to parallel was a full squat ?

[ohjoshua]

paraell squat= where the top of your leg is lower then you knee

Full Squat= until your calf's hit your hammies (ATG)

[Small]

Cheers Jono... I must be nearly be catching you up with the oldest journal

so what does "Ohjoshua's Intense city" refer to exactly?

i mean mines pretty self explainatory-yours is your intense w.o's in your own wee world? :wink:

[Old Bull]

140kg*1 PB!

Nice work on the "PB" , keeping the training consistent = Results

OB

[ohjoshua]

Cheers Jono... I must be nearly be catching you up with the oldest journal

so what does "Ohjoshua's Intense city" refer to exactly?

i mean mines pretty self explainatory-yours is your intense w.o's in your own wee world? :wink:

lol, "ohjoshua's intense city" was supposed to be a clever play on words (intensity) and I used to be highly into my high intenstiy workouts. But it was like 2 years ago so its not too relevant.

[ohjoshua]

140kg*1 PB!

Nice work on the "PB" , keeping the training consistent = Results

OB

I agree 100% I always train, but I change my work-outs etc too often. still stocked with 3plates... was a long time coming!

Wednesday

Quicky

Behind head BB Pulses

20kg*12

30kg*15

40kg*15

54kg*15

64kg*8

54kg*12

Lat raises

10kg*12 + 6kg*12

DB shrugs (drop set)

40kg*12 + 30kg*12 + 25kg*12 + 17.5kg*12

Military press

30kg*12

40kg*8

50kg*8

30kg*12

Upright row S/S lat raises

20kg*12 + 3.5kg*12

note: good weee shoulder blast.

[ohjoshua]

Thursday

11/09/08

AM

Front squats

50kg*6

60kg*5

70kg*5

80kg*5*2

90kg*5

Snatches (mainly power snatches)

30kg*1-3*5

34kg*1-3*2

42.6kg*1-4*3

note: Did some technique work on snatches, havent done these in ages and finding it very hard to get the flexability in my shoulder/chest!

[ohjoshua]

Thursday

Close grip Flat Bench press

80kg*8

84kg*10 (spotted)

80kg*8*2

JM press

30kg*12

35kg*12

37.5kg*12*2 (spotted)

note: was just supposed to be spotting... but couldnt help myself. might have to flag back tonight.

[ohjoshua]

Thursday

PM

Pull ups

Bw*6,6

BW*10,10 (spotted)

DB rows

20kg*8

30kg*8

40kg*20!

Hammer grip Lat pull down

110lb*8

180lb*10 (spotted)

100lb*20 (spotted)

BB in corner rows (lol forgot name)

2plates*8

3plates*8

4plates*12!

Seated Cable row + Lat pull down + rear raises

180lb*12 + 100lb*12 + 3.5kg*20

note: third session for the day.... i feel like I need a couple of days off...

[TheGus]

3 weight sessions in a day. You're crazy. :shock:

[ohjoshua]

Monday

15/09/08

Squats -full

70kg*5

90kg*2

112.5kg*2*6

Military press

50kg*2

62.5kg*2*6

note: first day on a new program, doing the russian strength program. Was successful in the past (used for decline BP and DL's) so I am trying it again.

[SoaringSwine]

Monday

15/09/08

Squats -full

70kg*5

90kg*2

112.5kg*2*6

Military press

50kg*2

62.5kg*2*6

note: first day on a new program, doing the russian strength program. Was successful in the past (used for decline BP and DL's) so I am trying it again.

So I take it you're doing that 3 days a week. How are you fitting your other work around it?

[ohjoshua]

SS: yeah 3 days a week (M-W-F) tu = bench/rows th= chins/hams/calfs

Tuesday

16/09/08

Decline BB BP

30kg*20

80kg*5

100kg*3

110kg*3

120kg*3 (spotted)

100kg*10 (spotted)

60kg*25

Bent over BB row

60kg*12

80kg*12

100kg*12

Rack lifts (straps/belt)

180kg*3

260kg*2

300kg*1

350kg*1 PB

note: prob should have done a few more sets for my bent over rows but...

[TheGus]

Huge PB!!! Nice job bro!

[Luigi]

the rows in the corner..... t-bar rows is the name, sure it just slipped your mind.

protein tastes pretty good, goes down easy :grin:

[SoaringSwine]

Woah, huge pull. Where does the bar come up to on you leg?

[Old Bull]

Nice Pull :clap: :clap: :clap:

[Laver]

OhJ,

Sorry I'm a bit behind the times, few questions about your training so I know what exactly I'm reading (First page was two years old so thought a updated explanation might be in order)

What do you train for and do you compete?

What are your goals?

What are your stats?

And where do you train? (I did see the ChCh location)

[ohjoshua]

SS + OB, Cheers pull was above the knee... ROM was alirght on the lighter lifts (180 -260) but when 350 is on I loose a couple of inches due to bar bending.

My traps are feeling it today though .

Lugi yeah thats what they are called... lol.

Gave you that mass gainer for a steal. will sell the next one for $75.00

Laver Journal has changed alot since I first started.

Goals =absolute strength (instead of strength to weight). Esp for weight lifting (clean + jerk + snatch)

Train/work= Crichton Cobbers (cheapest gym in ChCh)

Stats= 100kg, 14 - 18% bf, bench 110kg, full squat 140kg, DL 195kg, C+J 100kg, 23 years old, training for 2 1/2 years, 6' 3"

:wink: ok thats enough

[ohjoshua]

Wednesday

17/09/08

Squats -full

60kg*8

100kg*2

112.5kg*3*6

Military press

50kg*2

62.5kg*3*6

note: didnt find this any harder then monday... not until next week will it start getting hard.

[ohjoshua]

Thursday

Chin-ups

Bw*8,8,7,5,4

Leg Curlz

36lb*8

48lb*8

42lb*8

SLDL

40kg*12

90kg*12

Standing calf raises

30kg*8

50kg*8,10,12

Seated Calf raises

30kg*8

40kg*12+bounces*2

-------30min break--------------

Decline Close grip BP

60kg*5

75kg*8

100kg*6*2(spotted)

90kg*6

Seated Ez bar ext

25kg*8

27.5kg*8 (spotted)

25kg*8

JM press

30kg*12

40kg*12 (spotted)

note: Did my first workout, ate, then was pressured into a tri work out by the manager.

[ohjoshua]

Friday

Squats -full

60kg*6

100kg*1

112.5kg*2*6

Military press

40kg*6

62.5kg*6

note: found those militaries hard because tris were pretty nailed from yesterday. Still got through them, so all good.

Diet:

M1: banana + apple + P30 (protein shake)

M2: noodles (2min) + frozen veges + 185g tuna

Training: BCAA drink

M3: BCAA drink + banana

M4: Subway (foot long lamb) + powerade + 3*cookies

M5: Butter chicken + rice + 2*garlic nam

[ohjoshua]

Monday

22/09/08

Squats -full

60kg*6

90kg*1

112.6kg*4*6

Military press

50kg*2

62.5kg*4*6

note: hard as hell... esp militaries. old broken tail bone is giving me some grief.

[ohjoshua]

Tuesday

23/09/08

Decline BB BP

60kg*6

80kg*6

100kg*6*4 (8 last set)

DB FLYS S/S DECLINE BENCH

16kg*12 + 60kg*20

Bent over BB row

60kg*10

80kg*6

100kg*6*4 (8 last set)

Summo DL's

90kg*3

100kg*3

130kg*3

140kg*3

162.6kg*5

Note: Dammit! tail bone is killing me!!!! old injury and I think the squats are agravating it. can hardly sit down.