Ohjoshua's Intense city, lets ramp it up.

[SoaringSwine]

1000 posts in this journal! But you're no longer the second longest journal, that belongs to GR now.

I think you're all forgetting this journal -

viewtopic.php?f=8&t=111

BTW Good luck on a fast recovery Josh :pray:

Forget? No. Didn't see it buried at the bottom of the pile? Yes. Yours is catching up pretty fast now SG.

[ohjoshua]

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.

The weird thing about it all was it wasnt ME on any exercise...

Thanks for feed back... I could feel a definate lump above my belly button and doc said it was one... He then said "no heavy lifting for a while" no time period or execise restraint specifics.

[tikalosh]

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.

The weird thing about it all was it wasnt ME on any exercise...

Thanks for feed back... I could feel a definate lump above my belly button and doc said it was one... He then said "no heavy lifting for a while" no time period or execise restraint specifics.

i get a similar kind of burning sensation right next to my bellybutton, only when i'm doing leg curls. it kind of feels like muscle contracting but it feels like its in the fat part, outside the abdominal muscles. never really made me stop doing the exercise as i just push past it, also there doesn't seem to be any palpable lump. u reckn this might be a hernia?

[Luigi]

i used to get a real sharp pain in my stoumach when i was doing heavy (120kg) squats, but dosnt happen anymore im pretty sure that was a hernia..

[ohjoshua]

i get a similar kind of burning sensation right next to my bellybutton, only when i'm doing leg curls. it kind of feels like muscle contracting but it feels like its in the fat part, outside the abdominal muscles. never really made me stop doing the exercise as i just push past it, also there doesn't seem to be any palpable lump. u reckn this might be a hernia?

Dunno mate, did if feel like your guts had been pushed through your abbs?

Monday

16/03/09

Dynamic lunges

Bw*12

20kg*10

40kg*12

Lying leg curlz

42*17

Standing calf raises

20kg*10,15,20

Leg ext

50lb*10

80lb*20

100lb*20

Leg raises (straight)

Bw*20

Roll-outs

*20

Static hold

7kg*30sec

note: getting into panzyish work outs this week. : )

[ohjoshua]

Tuesday

17/03/09

Seated DB press

15kg*8

20kg*8

25kg*8

Lat raises

15kg*8

12.5kg*12

11kg*15

Side/side med ball push-ups

5kg*15

7kg*9

A1 Incline push ups

Bw*10,12,9

A2 Dips

Bw*10*3

Swiss ball push-ups

Bw*9

note: quite a good session. bw stuff is a bit different... but was itching to do a heavy bench press.

[becbec]

are roll outs like prone holds but on the sb?

[ohjoshua]

are roll outs like prone holds but on the sb?

Kinda...

on knees, hold that little wheel or a barbell in hands. Slowly roll out to lying postion with hands above head the return to a kneeling postion.

[becbec]

are roll outs like prone holds but on the sb?

Kinda...

on knees, hold that little wheel or a barbell in hands. Slowly roll out to lying postion with hands above head the return to a kneeling postion.

haha i did these once.... face plant :shifty:

[ohjoshua]

Tuesday

PM

Weighted leg raises

6kg*10

10kg*10

Static hold

7kg*39sec

Roll-outs

knees*8 + toes*6

Wednesday

AM

Chin-ups

Bw*8,8,8,6,5,5,5,5

Supine Rows S/S Rear raises

(Bw*10 + 6kg*12)*3]

DB curlz

15kg*10 + 11kg*5 + 6kg

BB curlz

34kg*10 + 20kg*10

note: good bw session.

[ohjoshua]

Thursday

Single leg

2 hands*8

2 fingers*8

hands on inside of rack*8

Bw*7

Hack squats single leg

Bw*8

Depth jumps

L4*5

L5*5*2

A1 Leg curlz

42lb*8

48lb*8

54lb*8 (6 proper ones)

A2 Standing calf raises

20kg*15,20,25

note: Good session, will hopefully do some for lunges, hammies and calfs tonight.

[ohjoshua]

Friday

20/03/09

AM

went to a snatch/clean presentation at gravity taken by Richard D.

did squats + front squats + power cleans + power snatches. all quite light. went up to about 70kg on the powe cleans

PM (before work)

Seated DB press

15kg*8

20kg*8

30kg*8

Lat raises S/S seated DB press (drop set too)

15kg*8 + 8

10kg*10 + 10

6kg*10 + 10

Upright rows

36lb*12,10,8

PM (after work)

Flat BB BP

60kg*8

90kg*8

100kg*8

Flat DB flys

20kg*10

A1 Incline BB BP

60kg*8,10,11

A2 Decline sit-ups

LB*20,16,13

Side prone hold press

17.5kg*8,10

note: quads and glutes are nice and sore from yesterday. might do some light back and heavy calfs and hammies tomorrow.

Maybe back into program next week???

[ohjoshua]

Saturday

SLDL

50kg*10

64kg*10

50kg*10

Standing calf raises

20kg*8

40kg*8

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

Cable rows

30lb*15,12,10

Cable curlz

30lb*15,12,10

Leg raises S/S roll-outs

(L3*10 + 10)*3

note: food has been crap this weekend. :oops:

[ohjoshua]

Monday

Dead lifts

150kg*3*8

DB rows

25kg*8

38.5kg*8

48.5kg*8

Lat pull down

100lb*8

150lb*10

Seated cable row S/S rear raises

180lb*15 + 6kg*15

1 hour+ rest

power cleans + pulls

50kg*1-2*8

70kg*1-2*5

80kg*1-2*5

Snatches + pulls

40kg*1*5

50kg*1*5

65kg*1*3

note: back to real weights! more bloody learning on the cleans and snatches... taking so long to get right! grrr.

[Laver]

note: back to real weights! more bloody learning on the cleans and snatches... taking so long to get right! grrr.

You didn't waste any time, glad recovery was swift.

You're moving good weight, if it's not feeling right then I would suggest taking some time off the big weight. Go back to an empty bar, 50+ reps per session for a few sessions and make sure you hit the stretching mat before and after each session

They can take a while to get, but it's worth the hard work.

[Luigi]

good to see your all good again.... you gonna be deadlifting heavy ? i see you got up to 200 are you going to try for more ?

[ohjoshua]

Im pretty confident... I will jump back into my old program which I put on hold next week. I will have to do some squats at some stage too... been a year since I did them.

But long story short 210kg in 6 weeks.

[ohjoshua]

note: back to real weights! more bloody learning on the cleans and snatches... taking so long to get right! grrr.

You didn't waste any time, glad recovery was swift.

You're moving good weight, if it's not feeling right then I would suggest taking some time off the big weight. Go back to an empty bar, 50+ reps per session for a few sessions and make sure you hit the stretching mat before and after each session

They can take a while to get, but it's worth the hard work.

cheers mate,

Will do some more snatches and abbs tonight.

[ohjoshua]

Monday

PM

Leg raises S/S roll-outs

L4*15,12,10 + 15,12,10

Snatches

50kg*1-2*12 (1 miss)

note: was a lot better with my snatches tonight.

[ohjoshua]

Tuesday

Flat BB BP

60kg*8

80kg*3

100kg*10 + 60kg*10

Seated DB press

15kg*12

20kg*12*3

Dips

Bw*10*3

Incline push-ups

Bw*10,10,8

Standing calf raises

20kg*15

40kg*12

60kg*10

20kg*20

Walking 10 degrees incline

@speed 6 5min.

note: ok happy with that bench... enought ego stuff back to program next week.

[ohjoshua]

Wednesday

25/03/09

BB squats

40kg*8

60kg*8

80kg*8

90kg*8

80kg*8*3

runing@speed 10 for 10min.

note: first time doing squats in ages!

[ohjoshua]

Thursday

High pulls + Power Snatches

40kg*1-2*5

50kg*1-2*5

55kg*1-2*5

Dead lifts

120kg*10*8

Running

@speed10.5*10min

note: cardio session kinda.

[ohjoshua]

Friday

Flat BB BP

60kg*5

100kg*3(3 board)

110kg*3 (3 board)

120kg*3*3(3 board)

60kg*10

Seated DB

22kg*12*3

DB flys

17.5kg*10

Dips

Bw*6

1C*6

2C*6

Lat raises

12.5kg*12 + 10kg*8 + 6kg*12 (ouch)

note: Bit of fun with the boards on the BP... Im liking the higher reps with the DB's on the seated press.

[ohjoshua]

Saturday

29/3/09

Front squats

70kg*5

92.6kg*5*5

Leg curlz

48lb*10,8

42lb*10,8

Standing calf raises

20kg*12

40kg*12

60kg*15

Cable abbs

72lb*10*5

note:

[ohjoshua]

SUnday

Flat BB BP

60kg*6

80kg*5

100kg*3 (3board)

120kg*3 (3board)

130kg*2,3,3 (3board)

100kg*12 (3board)

Militarty press

40kg*5

50kg*5

55kg*5

60kg*5,5,6

Chin-ups

Bw*11

note: was supposed to be back day again... but treated myself to another push day. lol