Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Monday

Snatches

55kg*2*3

Hang snatches

50kg*2*3

High snatch pull

62.5kg*3*3

Squats

105kg*8*3

note: week two of the program... is still pretty easy... just the squats that are tricky.

[ohjoshua]

Tuesday

Deadlifts

100kg*5

100kg*3

130kg*3

150kg*3

160kg*3*2

Chin-ups

Bw*8

10kg*8

20kg*5

Bw*8

Bent over BB rows

90kg*10

100kg*10

110kg*10

----------lil rest-----------

wide grip Supine rows

Bw*10*5

wide grip Pron rows S/S Rear raises

30kg*10 + 6kg*12

Rowing

3km

Biking

4km

Running

1.5km

note: lots of pulling in this session... quite a long one. Will try and do some pushing tonight. did most of the running at speed 15 so was pretty fast.

[ohjoshua]

Tuesday

BB BP

60kg*8

100kg*8

60kg*8

Military press

40kg*8

60kg*8

40kg*8

DB flys

20kg*8*3

DB lat raises

15kg*10*3

note:

[ohjoshua]

Wednes

Training session 1:

running

2.3km

Leg curlz

42lb*8

48lb*8

42lb*8*3 (last set + running)

Standing calf raises

20kg*10

40kg*10

60kg*10

80kg*10 + 20kg*10

Rowing

500m in 1:35.5 min

Biking

4.3km

Crunches

(7kg*15 + 3kg*15 + bw*15)*2

Side Hyper ext

Bw*10*2

Training session 2

Power clean + Jerk

75kg*2*3

Clean high pull

90kg*4*3

Jerk recovery

105kg*3*2

Front squats

97.5kg*4*3

note: good sessions... second training session was pretty short rests... as had to finish in time.

[ohjoshua]

Thursday

preacher curlz

35kg*12 (spotted)

60kg*4 + 35kg*6 (forced / spotted)

25kg*8

Incline DB curlz

12.5kg*10*2

Buddy curlz

30kg*12,10,9,8,8,7,6 win!

note: training with the boss... good session, short and sharp.

[ohjoshua]

Friday

Close grip BB BP

60kg*8

80kg*8

90kg*8

60kg*12

Upright dips

Bw*8*3

Seated DB press

25kg*10

27.5kg*10

25kg*10

JM press

30kg*12

40kg*12

Weighted crunches

7kg*15 + 3kg*15 + bw*15

Side hyper hyper ext

5kg*10

note: half ass cardio... tryed rowing... nah... biking... nah and running nah... lol

[ohjoshua]

Monday

Power snatches

57.5kg*4*3

Hang snatches

55kg*3*3

Heavy pulls

70.45kg*4*3

Squats

112.5kg*5*5

Rowing

750m --- lol

note: cardio has been a bit slack of

[ohjoshua]

Saturday

Snatches

62.5kg*2*3

Clean + Jerk

87.5kg*2*3

Squats

105kg*5*3

Tuesday

Flat BB BP

75kg*5

90kg*5

100kg*5*3

60kg*12

Military press

42.5kg*5

50kg*5

60kg*5

60kg*3*2

42.5kg*9

Rowing

5*1min intervals

note: good session... but was supossed to do 3*5 at 60 for militarys.

[ohjoshua]

Tuesday

Hack squats

80kg*8

100kg*6

80kg*6

Romanin DL's

90kg*6

110kg*6

130kg*8

150kg*3

Decline sit-ups + Roll -outs

7kg*12 + 3kg*12 + Bw*12

Side hyper ext

6kg*10

note: heavyest SLDL's ever.

[Laver]

Lifts looking strong and the Olly program you're on seems like a very good foundation program, I look forward to seeing you progress

[ohjoshua]

Wednesday

Clean + Jerk

80kg*3*3

Heavy clean pulls

112.5kg*4*3

Jerk recoverys

112.5kg*3*3

Front squats

102.5*5*4

note: Jesus that was hard! lol possibly the dumbest thing ever doing those hack squats yesterday.

[ohjoshua]

2 min row

standing calf raises

10kg*12

30kg*12*4

Seated Calf raises

30kg*12*3

1 min row

note: just a quick calf thingy... not getting into the cardio any more... lol. oh well almost lean enough.... just tighen up my diet a bit and should be all good.

[Laver]

I saw your other post re: jerk recovery,

I can't figure out exactly what your doing... few options that would help it make more sense,

a) you have insane shoulder flexibility

b) its hardly a squat as your not going close to parallel

c) your in split stance

d) exercise doesn't really fit the name

[ohjoshua]

Laver: it is option b... lol. being a jerk recovery it is like trying to 'recover' from a squat style jerk. But the squat rack I use for my jerk recoverys is too low so I have to squat closer to parraell. Its freakn hard.

http://www.truveo.com/105-kilo-Push-Jerk-Recovery/id/930602830

Thursday

OH snatch squats

67,5kg*3*3

Jerks

92.5kg*2*3 (missed last jerk)

Heavy snatch pulls

72.5kg*4*3

Standing DB press

26kg*8*2

25kg*7

note: bah... went to heavy on the DB presses... they were already sore from earlyer in the week.

[Laver]

Aiight sweet,

I thought it might be, just haven't heard them called that before

[ohjoshua]

Friday

Flat BB BP

50kg*8

80kg*5

100kg*3

110kg*1

120kg*1

80kg*10

DB FLYs (drop set)

25kg*10 + 20kg*8 + 15kg*8

Wide med ball push-ups

Bw*12 + 10

Med ball cruches

5kg*12 + 12

Roll-outs

Bw*25

note: good weee session... havent done any near maximal weights on the bench in a while so just seeing where Im at.

[ohjoshua]

Saturday

Snatch

65kg*3*2 (missed 3!!! bah)

Clean + Jerk

92.5kg*2*3

Squats

112.5kg*5*3

Chin-ups

Bw*8*3

Monday

Power snatch

57.5kg*2*3

Hang snatch

55kg*3*3

Fast snatch pull

67.5kg*3*3

Squat

112.5kg*8*3

Tuesday

Dead lifts

90kg*6

120kg*6

140kg*6

160kg*3

170kg*3

Seated Cable row

210lb*12

240lb*15,12

Supine rows (wide grip)

Bw*10*3

Pron rows (wide grip)

37kg*8*3

Biking

3.2km

running

1.5km

note: Those snatches on saturday were rubish... the program doesnt call for a warm-up but the weights are starting to climb now so might be more successfull doing a couple of warm up sets.

[Laver]

A generic warmup for Olly work would be, 5*50%, 3*60%, 3*70% (all % are of 1RM) in preparation for starting work @ 80% of 1RM

Prior to this you'd want to be going through the motions with just the bar to get warmed up a bit in a more general sense

[ohjoshua]

Wednesday

Power Clean and Jerk

70kg*1

80kg*2*3

Fast clean pulls

92.5kg*4*3

Jerk recoverys

112.5kg*2*3

Front squats

102.5kg*3*4

running

1min@speed10,12,14,16,18 and 30sec ish at 20.

note:

[ohjoshua]

A generic warmup for Olly work would be, 5*50%, 3*60%, 3*70% (all % are of 1RM) in preparation for starting work @ 80% of 1RM

Prior to this you'd want to be going through the motions with just the bar to get warmed up a bit in a more general sense

Yeah I will start doing something like this from now... success rate with the snatches the other day was not acceptable.

[Laver]

You're trainings looking good, I've been enjoying going through yours logs.

Yeh missing lifts sucks. I miss more snatches than I'd like too, it's frustrating when its at least 10% off ur 1RM too.

[ohjoshua]

You're trainings looking good, I've been enjoying going through yours logs.

Yeh missing lifts sucks. I miss more snatches than I'd like too, it's frustrating when its at least 10% off ur 1RM too.

LOL good read?

I dont know how the extra bodybuilding style stuff I do will effect the program but if I decide to purchase one in the future I will have to fill him in on all the details.

[Laver]

I dont know how the extra bodybuilding style stuff I do will effect the program but if I decide to purchase one in the future I will have to fill him in on all the details.

Purchase one what??

[ohjoshua]

Laver: buy a program.

Thursday

AM

4/6/09

Flat BB BP

60kg*8

80kg*3

100kg*3

110kg*3

100kg*3

60kg*20

Chin-ups

15kg*6*2

Bw*10

Assised wide grip pull-ups

-40kg*10*5

note: was supposed to do my weightlifting routine but the bench was calling my name... will do it later this afternoon.

[Laver]

I'm so lost haha. Ill just leave it. You going to the Cantbury weight lifting league comp on the 13th?