Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Good news about the hernia. What are your goals at the moment?

goals at the moment loose more weight (bf) .... increase fitness... improve c+J and snatch and maintain str in other areas.

asking a lot i know... lol

Thursday

23/04/09

Squats

90kg*8*5

rowing

2km in 7:22.7 PB

PM

Snatches

40kg*3*4

50kg*3*6

note: good wee session left my belt on the whole time... I wil do so for a while. playing it safe

[ohjoshua]

Friday

Rowing

2km in 7:20.1 min PB

Summo stance dead lifts

120kg*8*6

Snatches

40kg*3

50kg*3*10ish

Hang snatches

50kg*3*2

note: my weak part of the pull is above the knee... so will do a lot more hang snatches. Have to do some shoulders tomorrow.

[ohjoshua]

Saturday

AM

Snatches

up to

75kg*1 PB

Front squats

up to

120kg*1

PM

Chin-ups S/S Squats S/S Dips

(Bw*8 + 100kg*8 + Bw*8)*5

Bent over BB (wide grip)

60kg*12*3

Supine rows

18.5kg*12

28.5kg*10*2

Sunday

Close grip BB BP

50kg*8

80kg*10*3

JM press

30kg*12*3

Bench dips

Bw+tp neg*12*3

Monday

cleans

60kg*3

70kg*3

80kg*3*5 ( 1 jerk per set)

Hang cleans

60kg*5

70kg*5*4

Squats

80kg*5

100kg*5

110kg*5*5

note: missed a few days worth of typing up... com is down at home.... dam virus!!!!

[ohjoshua]

Tuesday

28/04/09

Rowing

2km in 7:13 PB! -massive 7 sec PB

Flat BB BP

100kg*6

100kg*8 (spotted)

60kg*12

Dips

1C*8

Bw*8*2

Incline Push ups

Bw*10,10,8

Running

10.5 for 4 min + 12.5 for 4 min + 15 for 2min + 10.5 for 2min

note: did really well for rowing. but bench was still so so on the strength.

[ohjoshua]

wednesday

A1 Snatches

52.6kg*3*3

B2 Hang snatches

52.6kg*3*3

Snatches

53.6kg*5*3

Quarter squats

60kg*8

100kg*5

120kg*5

130kg*5

140kg*5

130kg*5

120kg*5

Rowing

1.5km (didnt time)

Ultra fit

20min (testing the class so I can explain it to other members)

note:

[ohjoshua]

Wednesday

PM

Chin-ups

Bw*10,10,8

Power cleans

60kg*5

70kg*5

82.6kg*3*5

Front squats

82.6kg*5*3

note: another weeee session. front squats are feeling strong. (prob because the weight was light. lol)

[ohjoshua]

Thrusday

30/4/09

Rowing

2km in 7:18

Running

4min @ speed 10.5 + 4 min @ speed 12 + 2 min @ speed 15

Seated DB press

15kg*10

20kg*10

25kg*12*2

Upright rows

35kg*10*3

Seated Cable rows

210lb*12*3

Lat raises

12.5kg*12*2

15kg*10

------- lil break-----

Cruches

(7kg*12 + bw*12)*2

Roll-outs

Bw*12

Side hyper ext

Bw*10*2

Leg raises

Bw*10

note: quite a long session... dah to have a weee break before.

[ohjoshua]

PM

BB cheat curlz

40kg*10

60kg*10*2

Incline DB curlz

15kg*8

12.5kg*8

Preacher curlz

25kg*12,12,15

note: just a quick pump for the guns.

[ohjoshua]

Friday

Snatches pulls

50kg*3

64kg*3*3

Snatches

64kg*3*3 (one miss)

Squats (full)

80kg*5

100kg*5

110kg*5

100kg*5

80kg*5

note: some of the 64kg snatches felt good... about one from each set...

[ohjoshua]

Saturday

Flat BB BP

60kg*8

80kg*3

100kg*9

60kg*12

Chin-ups

Bw*8*3

Standing calf raises

30kg*10

40kg*10

50kg*10

note: pretty cruise session... just about got my 10 at 100 so im not doing too badly for str with the weight loss.

[ohjoshua]

Snatch pulls

50kg*3

60kg*3

70kg*3

Snatch high pulls

50kg*3

60kg*3

70kg*3

Power snatches

50kg*3

55kg*3

60kg*3

Clean pulls

90kg*3

95kg*3

100kg*3

Clean high pulls

70kg*3

80kg*3

90kg*3

Power cleans

60kg*3

70kg*3

80kg*3

90kg*1

95kg*1

102.6kg*0,1

Squats

100kg*5*5

note: Today was the final session with Richard... Im pretty happy with my technique on both the cleans and the snatches now. I just have to increase my raw strength on the squats.

[Laver]

You prick, how'd you get away with a 102.5kg power clean? That sure crept up on me. And what do you call a Clean high pull? I thought that's just a power clean.

Who's the Richard fellow you've been training with?

Nice work bro keep it up.

[ohjoshua]

You prick, how'd you get away with a 102.5kg power clean? That sure crept up on me. And what do you call a Clean high pull? I thought that's just a power clean.

Who's the Richard fellow you've been training with?

Nice work bro keep it up.

the last 'power clean' was getting closer to a clean. lol

a clean high pull is just a power clean without the catch.

ps where is your squat at???

[ohjoshua]

Thursday

Running

20mins

Seated DB press

15kg*10

20kg*8

25kg*12*3 PB

Bent over BB rows

60kg*10

100kg*10*3

Upright rows S/S Lat raises

35kg*10 + 12.5kg*10

(35kg*10 + 10kg*10)*2

Military press

42.5kg*8*2

note: good weee session... but was feeling a little drained after my run... will leave it until afterwards next time

[ohjoshua]

Rowing

1km in 3:30

Snatches

40kg*3

50kg*3*3

58kg*3

64kg*3

Clean + Jerk

64kg*2

72kg*2

80kg*2

note: session was cut short... will do my front squats after I finish work at .... 3 ish

[ohjoshua]

Friday

PM

Front squats

60kg*5

80kg*5

90kg*5

100kg*5

90kg*5

Single leg SLDL (smith machine)

60kg*8*3

Monday

Flat BB BP

60kg*8

80kg*3

100kg*3

110kg*3

100kg*3

60kg*15

Chin-ups

Bw*8,8,8,7,6

Inlince push ups

Bw*12,12,12

note: good weee session.... not really in the mood for the high reps stuff on the bench.

[Luigi]

hey josh, would it be possible for you to show me how to do the olympic lifts sometime ?

something id like to do i just have no clue as to technique etc.

[ohjoshua]

Yeah I could do that,

but why do you want to learn them?

they are not easy... ( ive only just finished learning myself you may want to look for someone more experieced)

[ohjoshua]

Ok started Richards program today. (i know I havnt been too disiplined with completing my programs)

Power snatches

55kg*4*3

Hang sntaches

50kg*3*3

Heavy snatch pulls

70kg*3*4

Squats

105kg*5*5

note: good weee start.

[Laver]

You prick, how'd you get away with a 102.5kg power clean? That sure crept up on me. And what do you call a Clean high pull? I thought that's just a power clean.

Who's the Richard fellow you've been training with?

Nice work bro keep it up.

the last 'power clean' was getting closer to a clean. lol

a clean high pull is just a power clean without the catch.

ps where is your squat at???

Estimated PB's before I recently got ill,

Front squat a2g 115-120kg, Back squat a2g 135-140Kg

Who is Richard?

[ohjoshua]

Laver,

front squats and squats are the same as me... im 120 and 140

Richard Durden (weightlifting coach)

Wednesday

13/5/09

Seated DB press

20kg*8

27.5kg*12,11 PB

25kg*12

Front raises

12.5kg*12

Bent over BB rows

60kg*8

100kg*10*3

Military press

40kg*5

50kg*3

60kg*3*3

Leg curlz

36lb*8

48lb*8*3

cable cruches

78lb*12

84lb*12

78lb*12

Decline Crunches

(5kg*10 + bw*10)*3

Side hyper ext

(bw*10)*2

[SamWelly]

Wednesday

Rack lifts

140kg*3

220kg*3

260kg*3

300kg*1

340kg*1

360kg*1

Bro I hate to be a hater. But seriously a 360kg racklift and you would be pulling a 300 easy off the ground in that case.

Either the rack is above your knee cap, (which isn't a rack lift at all in my opinion - just a glorified trap exercise) or you meant to put LB not KG.

[ohjoshua]

Sam- it was kg and well above the knee. It was more of a trap/forearm/ego exercise. It is very common for people to preform rack lifts both above and below the knee. But admititly it was more of a lock out lift then a rack lift.

Thursday

Power clean + Jerk

75kg*3*3

Heavy clean pulls

105kg*3*4

Jerk recovery

105kg*3*3

Front squats

97.5kg*4*5

Running (to hagley park and back)

20min

note: Jerk recoverys were some crazy shit, never had that much weight over head for that long! It is an OH clean grip squat. Had to do it out side the rack too, good fun though.

[SamWelly]

Yeah it is common mate your right, same with half bench presses

Below the knee racks are fucking awesome there my secret to getting DL strength, that and GHR's. Good luck with your training looks like good progress so far.

[ohjoshua]

Friday

Snatch Squat

62.5kg*3*3

Jerks from Rack

87.5kg*2*3

Heavy snatch pull

70kg*4*3

Standing DB press

25kg*8*3

Rowing

1km

Running

2km

Bike

12min

Cross trainer

5min

note: good weee session... did a lil bit of everything for cardio.