Ohjoshua's Intense city, lets ramp it up.

[TheGus]

3 reps at 110 on the bench is fucking strong dude. Nice!

[ohjoshua]

Cheers , iit felt pretty good.

DB rows

30kg*10

40kg*10

48.5kg*10

Seated cable rows

180lb*8

210lb*8

255lb*8 (spotted)

255lb*6 + 21lb*8 + 180lb*8 + 135*12

note: good quick intense session.

[ohjoshua]

Sat

Front squts

60kg*5*2

80kg*3

100kg*1

110kg*3 PB

Seated DB press

15kg*10

20kg*8

27.5kg*8,10 PB

[ohjoshua]

sunday

warm-up

wood chopers + Hyper ext + wall squats*3

BB squat S/S Iso DB BP

(100kg*10 + 25kg*12)*3

120kg*10 + 30kg*10

Supine rows S/S good mornings

(Bw*10 + 50,60kg*10)*4

Clean pull + Clean + front squat + push press + front squat + clean + clean pull*30kg*10*3

Snatch pull + Snatch + OH squat + Snatch + snatch pull*20kg*10*4

note: those last two sucked dick.... felt like bloody cardio. hate that feeling.

[ohjoshua]

Monday

BB BP

60kg*3

80kg*3

100kg*8

Cloe grip ez bar

45kg*20*4

Tri ext

43lb*20*4

Standing calf raises

20kg*20

30kg*20

40kg*20

40kg*60 (pulses)

[ohjoshua]

Tuesday

PM

Buddy pull-ups

Bw*1,2,3,4,5,6

Bw*1,2,3,4,5

Behind the head lat pull down

100lb*12

110lb*15

140lb*8 S/S Close grip *10

Seated Cable row

180lb*10

260lb*8

300lb*6 + 210lb*6 + 150lb*6 + 120lb*22 (ouch)

Lat, lat pull down.

50kg*20*3

note: training with Jess tonight...

[ohjoshua]

Arnold press

15kg*8

17.5kg*8

20kg*8

26kg*9 PB

Lat raises

12.5kg*12*3

6kg*20

Upright row S/S behind head press

(HB*10 + 20)*2

Push press

60kg*8

cable lat raises

12lb*10*3

note: good weee should pump.

[ohjoshua]

Saturday

Front squats

60kg*5

80kg*3

100kg*3

100kg*1

120kg*1 PB

Squats

120kg*10 Spotted

note: ran out of time.... but a PB so all good.

[ohjoshua]

Sunday

BB BP

60kg*8

80kg*3

100kg*3

105kg*3

110kg*10 spotted

100kg*8 + 60kg*12 + 20kg*30

DB FLYS

15kg*20

Cable cross overs

24lb*15*5

DB shrugs S/S FF shrugs

(40kg*12 + 140kg*6-8)*3

Calf raises

20kg*12

30kg*12

40kg*12

50kg*12

60kg*12 + 20kg*12

[ohjoshua]

Front squats

50kg*3

60kg*3

80kg*3*6

Cleans

40kg*2

60kg*2

70kg*1

80kg*1

90kg*1

Jerks

60kg*1

70kg*1

80kg*1

90kg*1

Leg curlz

30lb*8

36lb*8

42lb*12

note: light on the squats... legs felt out of juice after lots of tennis yesterday.

[ohjoshua]

Monday

PM

DB rows

30kg*8

40kg*8

54kg*8 PB

Seated DB press

17.5kg*5

25kg*5

30kg*10 spotted

Lat raises

11kg*12*3

Straight arm row

30lb*10*3

note: form was a little hazy on the last set of rows. But they were acceptable.

[ohjoshua]

Close grip BP

60kg*6

80kg*6

90kg*6

JM Press

30kg*12*3

Seated DB ext

22.5kg*8

25kg*8*2

Deadlift

60kg*3

100kg*3

130kg*2

144kg*1

160kg*1

170kg*1

180kg*2

note: a light tri (chest still sore). Deads felt awesome compared to last time :).

[ohjoshua]

Wednesday

AM

BB Squats

60kg*5

80kg*3

90kg*3

100kg*3

----raised the pins 1 hole-------

110kg*3*6

note: I will try and get some more squats in this after noon

[ohjoshua]

Dead lift

80kg*3

100kg*2

140kg*1

160kg*1

180kg*1

190kg*1

100kg*8

BB curlz

40kg*10*3

note: best technique of a 190kg DL. 200kg is close

[ohjoshua]

Oh and ...

Thursday

Squats

80kg*3

100kg*3

------- put pins up one hole

110kg*3

120kg*3

130kg*3

140kg*3 (last reps spotted)

note: reducing the ROM even a little makes it a lot easyer

[soundsgood]

Are your warmup squats ATG? Then you finish at parallel?

Yeah it definately makes a difference with the smaller ROM aye

What are your current stats mate. You havent posted them up lately

Good work on the recent Deadlifts too \:D/

[ohjoshua]

Are your warmup squats ATG? Then you finish at parallel?

Yeah it definately makes a difference with the smaller ROM aye

What are your current stats mate. You havent posted them up lately

Good work on the recent Deadlifts too \:D/

Yeah mate... start ATG and then when I get heavy (heavy for me) I put the pins up.

Thnx, Deads are my fav... has taken me a while to get the strength back up after surgery earlyer in the year.

Current stat... (just jumped on scales)

101.5kg @ 14.5% BF @ 6'3

[ohjoshua]

Saturday

BB BP

60kg*8

80kg*3

100kg*3

105kg*3

110kg*10 spotted

120kg*3s+100kg*6s+60kg*12s

125kg*5s+100kg*6s+60kg*8

100kg*8+60kg*8+20kg*25

Cable flys

24lb*10

Push press

60kg*8

80kg*6

60kg*8

Lat raises

12.5kg*12*5

Lat pulldown

160lb*8

Seated Cable row

165lb*10

standing calf raises

20kg*12

30kg*12

40kg*12

50kg*12

20kg*12+10pulses

note: got through quite a bit today. bench at begining was brutel.

[ohjoshua]

Monday

DL's

up to 180kg... missed 200

Lat pull down

up to 170lb*10

DB rows

40kg*10*3

Jerks

up to 105kg*1 PB

Tuesday

Flat BB BP

60kg*10

80kg*5

90kg*5

100kg*5

105kg*5

Arnold Press

12.5kg*10

20kg*8

25kg*8

Bench Lat raises

12.5kg*10*3

DB Flys

16kg*12

note: good couple of days training a weee PB yesterday.

[SoaringSwine]

Monday

DL's

up to 180kg... missed 200

Where are you failing the lift?

[ohjoshua]

I think I did a lil too big of a jump... went from 170 - 200.

I did v badly broke it from the ground then gave up....

[ohjoshua]

Wednesday

Close grip BB BP

60kg*8

70kg*8*3

BB Curlz

30kg*8

40kg*8*3

JM press

20kg*12

34kg*12*3

zotman curlz

34kg*12*3

Tri ext

48*12

60kg*12

48*12

OH tri ext

30lb*12

24lb*12*2

Double bi curlz

24lb*12*5

note: guns went well today measured them afterwards with a pump was 42.5cm just shy of 17 inches.

[biggurl27]

Getting some big ass guns, nice work :wink:

[ohjoshua]

Thursday

W1

Cleans

40kg*2

60kg*2

80kg*2

90kg*1*5

Front squats

60kg*3

80kg*3

100kg*3

W2

Chin-ups Bw*6

Lat pulldown

100lb*10

140lb*10

180lb*10

Behind head lat pull down

100lb*10*3

Side pulls

42lb*10

48lb*10*3

Double bi curlz

24lb*10

30lb*10*3

note: got a couple of sessions in today... went all good.

[ohjoshua]

Friday

BB BP

50kg*12

60kg*12

80kg*5

90kg*5

100kg*5

105kg*5

100kg*5

90kg*5

Standing calf raises

30kg*10

40kg*10

50kg*10

60kg*10

70kg*10

30kg*20

note: shoulder is feeling a tiny bit sore on those benches. : S