Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Wednesday

Military press

40kg*6

Static push MP

140kg*20sec

Military press

60kg*1

80kg*0 waaaaa

PUsh press 80kg*6

Lat raises

10kg*25 + 6kg*12

note: the party had to end some time... maybe im a bit burnt out of maybe it was a bit of a jump (old PB 70kg*3).

[ohjoshua]

19/02/09

Deadlifts

60kg*6

Static pull

270kg*20sec

Deadlifts

150kg*1

200kg*1 PB

note: got a vid up for once : ) got greedy on the 200kg and tried

for another.

(150kg)

(200kg)

[SoaringSwine]

:clap:

Good work on posting the vid and nailing that 200 for the first rep. I think you need to focus on getting your hips a bit lower and holding them there until the bar is moving. Pretty good lifting though!

[ohjoshua]

:clap:

Good work on posting the vid and nailing that 200 for the first rep. I think you need to focus on getting your hips a bit lower and holding them there until the bar is moving. Pretty good lifting though!

Cheers SS.

do you recommend lower hips even in my 150kg lift? or just as I　ｇｏ　ｈｅａｖｙｅｒ？

[ohjoshua]

Friday

20/02/09

Close grip BB BP

60kg*8

80kg*8

100kg*8 (spotted) + 60kg*8

JM press

30kg*12*3

Seated DB ext

29kg*10*2

A1 Leg curlz

30lb*20

36lb*12

A2 SLDL

50kg*10

80kg*10

Standing calf raises

40kg*20*2 (cheating)

20kg*30 (cheating)

Roll-outs

knees*20

toes*10 + knees*10

note: went swiming earlyer today so really drained now.

[SoaringSwine]

:clap:

Good work on posting the vid and nailing that 200 for the first rep. I think you need to focus on getting your hips a bit lower and holding them there until the bar is moving. Pretty good lifting though!

Cheers SS.

do you recommend lower hips even in my 150kg lift? or just as I　ｇｏ　ｈｅａｖｙｅｒ？

The 150 looked pretty good.

[ohjoshua]

Saturday

21/02/09

Front squats S/S Sissy squats

60kg*8 + 15kg*15

(80kg*8 + 15kg*15)*2

Dynamic lunges S/S Leg ext

(15kg*12 + 100lb*10)*2

Cleans

60kg*1,1

80kg*1,1

90kg*1

100kg*1

110kg*1 PB

note: I know its not a good idea to do a 1RM esp power at the end of a session... but was feeling strong so went for it.

was a good pull and almost got stuck standing up... but all good.

[ohjoshua]

Monday

23/02/09

Flat BB BP

60kg*6

80kg*3

100kg*3

110kg*3

115kg*3

120kg*3

Dips

Bw*6

1chain*6

2c*6

note: good session... im going doing triples for a while now.

[ohjoshua]

Monday

PM

23/02/09

Flat BB BP

60kg*6

80kg*3

100kg*1

120kg*1

135kg*1 PB

160kg*5 negatives

note: just got the 135kg but it felt very heavy even at lock out... so I loaded up 160kg and did a few negs to get used to the weight.

[ohjoshua]

Tuesday

Chin-Ups

Bw*12

DB seated press

30kg*8

Cheat lat pull down

100lb*10

150lb*10

200lb*10

Military press S/S Lat raises

50kg*8 + 12.5kg*12

Seated Cale row S/S Rear raises

225lb*15 + 6kg*15

BB cheat curlz S/S DB curlz

60kg*10 + 12.5*20

Power Snatches

34kg*1, 0, 1,1,2,2

50kg*0,1,1,2,2,1

55kg*1,1,0,1,2

60kg*1,1,,0,0,2,2

65Kg*0,1,0,1,1,2

note: havent done snatches in ages... spent about an hour on the bb work out and about an hour on my snatches... long rests lol.

[ohjoshua]

Tuesday

24/02/09

PM

Snatches

40kg*2

50kg*2

60kg*2

70kg*0,1,0,1

75kg*0,0

note: was a lot more consistent on the lighter weights but not keeping my chest high enough and torso erect enough.

[ohjoshua]

Wednesday

AM

Front squats

50kg*6

70kg*3

90kig*3

112.6kg*3

117.6kg*3 PB

Jerks

50kg*1

70kg*1

90kg*1

100kg*1

110kg*1 PB

note: quite a quick session today. The 110kg Jerk wasnt too hard I think I could have done 115kg.

[ohjoshua]

Thursday

Deadlifts

30kg*6

60kg*6

110kg*3

140kg*10*3

note: jezzz that was hard to do the three sets.

[ohjoshua]

Thursday

PM

Speed BB BP

60kg*5

82.6kg*5 (too slow/heavy)

60kg*5

70kg*5*2

Military press

42.6kg*8

50kg*8

55kg*8

50kg*8

Cable Lat raises S/S Behind head pulses S/S upright rows

12lb*12 + 20kg*12 + 42lb*12

18lb*12 + 20kg*20

note: speed bench and BB shoulders.

[ohjoshua]

Friday

27/02/09

Snatches

30kg*5

40kg*3

50kg*2

60kg*1,1,0

40kg*2,1,1

50kg*1,1,1,1

60kg*1,

65kg*1

Chin-ups

Bw*12 (strict)

Cheat lat pull downs

210lb*10

Behind the head wide grip lat pull downs

100lb*10 (strict)

note: snatch is finally looking a bit pretter...

[ohjoshua]

Saturday

28/02/09

Leg curlz S/S standing calf raises

(30lb + 20kg)*12,15,20

Close grip BB BP

60kg*6

70kg*6

100kg*6 (last spotted)

JM press

30kg*12*3

Seated DB ext

25kg*10

30kg*10

32.5kg*10

BB cheat curlz

60kg*10,12

70kg*10

Incline DB curlz + zotman curlz

15kg*7 + mb*8

12.5kg*8 + mb*10

Push ups (toes on bench) S/S supine rows

(bw*15 + bw*12)*3

Weighted leg raises S/S roll-outs

(6kg*10 + bw*10)*2

note: good weee pump session.

[becbec]

Wednesday

AM

Front squats

50kg*6

70kg*3

90kig*3

112.6kg*3

117.6kg*3 PB

Jerks

50kg*1

70kg*1

90kg*1

100kg*1

110kg*1 PB

note: quite a quick session today. The 110kg Jerk wasnt too hard I think I could have done 115kg.

well done on your PB

[ohjoshua]

Cheers, BecBec

Did Lene manage to scab a coffee last night?

[ohjoshua]

Monday

AM

Snatches

42.6kg*1,3,0,1,2,2

50kg*1,1,1,1,1,2

55kg*1,0 (low blow), 1, 0, 1, 1

60kg*1,0,1,0,1

Front squats

40kg*8

80kg*3

100kg*1

115kg*1

130kg*0 waaaaaaaaaa

note: worst training session in a while... Had a low blow in the snatches so lost the grove and all confidence. then went for a max.... and no.

f*ck, balls, c*nt!

[becbec]

Cheers, BecBec

Did Lene manage to scab a coffee last night?

who what now?

[ohjoshua]

your tashas boss? lol

[becbec]

your tashas boss? lol

no? i don't think so

i wish i was her boss though, her name sounds sexy

[ohjoshua]

Front Squats

PM

50kg*5

80kg*5

90kg*5

80kg*5*3

note: was super tired before I began the training session... but felt a lil better after the 90kg set.

[ohjoshua]

Started the russian squat program again

Tuesday

Dead Lifts

160kg*2*6

Flat BB BP

105kg*2*6 (should have done 107.5)

note: Too light on bench but will up it next time... Deads werent too bad.

[ohjoshua]

Wednesday

4/3/09

Chin-ups

Bw*13

Leg Curlz

36lb*10

42lb*10

48lb*10 + 10 pulses

Cheat Lat pull down

100lb*10

150lb*10

180lb*10

Behind the head wide grip LPD

100lb*10*3

Cheat curlz

60kg*10*3

Seated DB curlz

13.5kg*8

12.5kg*10

Forearm curlz + reverse

30kg*12*3 + 20kg*12*2

note: good weee pump.