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Ohjoshua's Intense city, lets ramp it up.

ohjoshua

By ohjoshua
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Laver Senior member

Laver

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Awesome to see you doing more OL work now, I'll have to make sure I start checking your journal regularly.

Awesome work on the PB's in numerous things, esp the Fronts Squats, Cleans and snatches (obviously lifts very close to my heart)

I want to see some videos of your Olly lifts if possible! If you could post up some Cleans Snatches and Jerks at some stage that would be mint!

Lastly, you need to start competing in Weightlifting. I don't know if you do already? Christchurch has an awesome OL scene, register yourself with OWNZ and get involved with there monthly comps, Round 2 is on 14th March then 18th April.

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ohjoshua
ohjoshua

Monday   Week 3 day 4   24/11/14     Squats (speed)   60kg*5 100kg*3 130kg*3*4 140kg*2*4   Hack squats   40kg*8 70kg*8 40kg*8   Lat pull down   75kg*10*3   Leg ext   45kg*15*2 45kg*20   Note: Go

ohjoshua
ohjoshua

Saturday   13/12/2014   Military press   warm up then 60kg*8 (RPE 8.5) 67.5kg*8 PB for reps (RPE 10)     Front squats   warm up then 110kg*8 PB for reps (RPE 10) 110kg*5 (RPE 9.5)   Close grip B

ohjoshua
ohjoshua

Ok, havent posted for a few years. I am trying to get back into training (more than twice a week) and I am hoping that posting will help motivate me. I would like to get back in shape <15% bf and s

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ohjoshua Veteran member

ohjoshua

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If it's sore from snatching make sure you wrap it before it get to bad. I hurt mine 2 months ago and it still gives me issues.

It only hurts after I finish a set and release the weight...

but wraps could be my next toy...

ordered my weighlifting shoes from getstrength.co.nz today :D

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ohjoshua Veteran member

ohjoshua

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Stil half as many views and posts as Jono...

But proberly the most actual workout posts.

Friday

Military press

20kg*10

40kg*8

50kg*8

57.5kg*8

Lat raises -drop set

12.5kg*12 + 10kg*12 + 6kg*12

Standing calf raise -dropset

60kg*8 + 40kg*8 + 20kg*8 + bw*8

note: very quick (30minish) might do another after work.

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ohjoshua Veteran member

ohjoshua

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Awesome to see you doing more OL work now, I'll have to make sure I start checking your journal regularly.

Awesome work on the PB's in numerous things, esp the Fronts Squats, Cleans and snatches (obviously lifts very close to my heart)

I want to see some videos of your Olly lifts if possible! If you could post up some Cleans Snatches and Jerks at some stage that would be mint!

Lastly, you need to start competing in Weightlifting. I don't know if you do already? Christchurch has an awesome OL scene, register yourself with OWNZ and get involved with there monthly comps, Round 2 is on 14th March then 18th April.

I want to get stronger before competing... How do you know so much about chch weiglifting? lol

Maybe if there is one late this year would be keen. Happy with my technique on clean + jerk but snatch is still not quite right.

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Laver Senior member

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Cos I've seen results from the chch lifters competing in the national league this year, I wouldn't bother getting stronger before competing - go enjoy it.

Think of it like any other sport - you enjoy it, so start playing. Don't just train all year till you think you're good enough! It'll get you used to comps if nothing else and is a good chance to meet like minded people and learn form some more experienced guys.

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ohjoshua Veteran member

ohjoshua

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new program im planing to do... am doing days 2 + 4 + 6 already and will just do what i want until I begin days 1 + 3 + 5 in a couple of weeks.

feed back please. Thnx

Day #1* Day #2* Day #3*

Week 1 6 sets of 2 reps 6 sets of 3 reps 6 sets of 2 reps

Week 2 6 sets of 4 reps 6 sets of 2 reps 6 sets of 5 reps

Week 3 6 sets of 2 reps 6 sets of 6 reps 6 sets of 2 reps

Week 4 5 sets of 5 reps 6 sets of 2 reps 4 sets of 4 reps

Week 5 6 sets of 2 reps 3 sets of 3 reps 6 sets of 2 reps

Week 6 2 sets of 2 reps 6 sets of 2 reps You should be able to max at 105%!

Start date: 3/03/09

Days 2 + 4 + 6

Dead lifts

Bench Press

Day #1* Day #2* Day #3*

Week 1 6 sets of 2 reps 6 sets of 3 reps 6 sets of 2 reps

Week 2 6 sets of 4 reps 6 sets of 2 reps 6 sets of 5 reps

Week 3 6 sets of 2 reps 6 sets of 6 reps 6 sets of 2 reps

Week 4 5 sets of 5 reps 6 sets of 2 reps 4 sets of 4 reps

Week 5 6 sets of 2 reps 3 sets of 3 reps 6 sets of 2 reps

Week 6 2 sets of 2 reps 6 sets of 2 reps You should be able to max at 105%!

PM

Snatches 3*12

Lat raises/Arnold press 12*3

Leg curls/Roll-outs 15*3

Days 1 + 3 + 5

Starts date: 23/03/09

Front squats

Day #1* Day #2* Day #3*

Week 1 6 sets of 2 reps 6 sets of 3 reps 6 sets of 2 reps

Week 2 6 sets of 4 reps 6 sets of 2 reps 6 sets of 5 reps

Week 3 6 sets of 2 reps 6 sets of 6 reps 6 sets of 2 reps

Week 4 5 sets of 5 reps 6 sets of 2 reps 4 sets of 4 reps

Week 5 6 sets of 2 reps 3 sets of 3 reps 6 sets of 2 reps

Week 6 2 sets of 2 reps 6 sets of 2 reps You should be able to max at 105%!

Weighted chin-ups

To test...

PM

Clean and Jerk 3*12

DB curls/ DB OH ext 12*3

Standing calf raises/DB rows 12*3

dead lifts weights didnt copy... but silimar format to front s and bp...

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ohjoshua Veteran member

ohjoshua

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Lastly, you need to start competing in Weightlifting. I don't know if you do already? Christchurch has an awesome OL scene, register yourself with OWNZ and get involved with there monthly comps, Round 2 is on 14th March then 18th April.

Is there a site I can go for info on these comps and registering? would be interested in giving the April one a nudge.

Saturday

8.3.09

Deadlifts

160kg*2*6

BB BP

107.5kg*2*6

note: fore arm is stil hurting when i release grip of bb after set of BP... if I release it very slowly no pain. will have a chat to physio about it on monday.

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ohjoshua Veteran member

ohjoshua

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Send you a PM dude

NO! i do not want to got to dinner with you on tuesday night. Was wondering why you were being so helpful.

:pfft:

Monday

9/3/09

Power cleans

34kg*3

50kg*3*3

60kg*3 -felt like I was getting real bad stich!

634kg*3

Front squats

50kg*5

72.6kg*5*5

Chin-ups

Bw*5....

ouch 'stich' is getting bad had to stop workout.

note: Think I had a small Hernia made an appointment with the doctor tomorrow morning. ouch... and dammit.

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Laver Senior member

Laver

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Send you a PM dude

NO! i do not want to got to dinner with you on tuesday night. Was wondering why you were being so helpful.

ahahaha :pfft: :clap:

yes because I booked a flight to Christchurch just for the occasion

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ohjoshua Veteran member

ohjoshua

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Light abbs....

Thursday 12/03/09

Roll-outs

20*3

Side prone holds

30sec*2

Decline sit-ups

Hands on chest*10

Hands on head*10

Hanads above head*10

Leg raises

L3*10*2

note: have been told no lifting from doc and just to do abbs... Will get into some body weight work next week (push-ups, chin-ups etc) and slowly turn up the intensity dial with the abbs.

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Laver Senior member

Laver

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I don't know too much about hernias but I've had problems with what I believe is a hernia, but it never broke the wall. I only ever got it doing ME squats or ME good mornings, could feel an acute burning sensation in lower right abdomen. Anyway - Trying to say I don't have problems will any other exercises so I keep doing them, I don't think OL work would be particularly taxing on the core (at least no where near my ME squats and GMings which caused me issues) so you might be ok to do them if you just listen closely to the body?

Just my 5cents, obviously my experience was different.

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