Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Laver: Yeah to watch... thanks for the reminder .

Thrsday

PM

Snatch Squat

72.5kg 3*3 (wrong weight was supposed to be 67.5)

Jerks from rack

92.5kg 3*2 (got them all putting them back down is killing my shoulders!!)

Snatch pull high

72.5kg*4*2

Standing DB press

22.5kg*5*2

25kg*5

note: have almost no voice today... didnt train yesterday... but program says train today.... hmmmm

[Laver]

You'll learn to re-rack after jerks, u can let it drop from a fair way up and just catch it - u have to bend ur knees otherwise your lower back will absorb it, not good.

It's much less taxing on shoulders that way.

[ohjoshua]

Snatches

40kg*2

50kg*2

60kg*1

65kg*3*3 (still missed 3!)

Clean + Jerk

70kg*1,1

92.5kg*2*3

Squats

112.5kg*5*3

Leg curlz

42lb*10*3

Standing calf raises

40kg*10,10,15

note: just did the session... cold still there but will rest tomorrow.

[ohjoshua]

You'll learn to re-rack after jerks, u can let it drop from a fair way up and just catch it - u have to bend ur knees otherwise your lower back will absorb it, not good.

It's much less taxing on shoulders that way.

might have to practice re-racking with lighter weights... at the moment i am controling it down to a military press position before re-racking.

shoulders are a little bit sore after today so might do some rotar cuff and warm up stuff before I do mondays session.

[ohjoshua]

Monday

Power snatches

60kg*3*4

Hang snatches

57.5kg*3*3

Snatch heavy pulls

77.5kg*4*3

Squats

120kg*5*5

note: squats feeling strong. missed one power snatch.

[ohjoshua]

Tuesday

Flat BB BP

40kg*8

60kg*8

80kg*3

100kg*3

110kg*3

100kg*3

chin-ups

bw*6

bw+15kg*6*3

pull-ups

bw*8

Biking

3min... lol

Rowing

2min lol

running

12min better. (400kcal)

note: first time for the cardio in a while. face burnt quite a bit with the heat?

[ohjoshua]

Deadlifts

60kg*5

100kg*5

120kg*3

140kg*3

160kg*2

170kg*2

180kg*2

SLDL

100kg*10

Leg curlz

42lb*10*2

Standing calf raises

40kg*10*2

note: first time I have pulled up 180 in a while. strong as ox.

[ohjoshua]

Wednesday

Power clean + jerk

85kg*3*3

heavy clean pulls

120kg*4*3

Jerk recovery

120kg*3*3

Front squats

110kg*5,3,3

Note: Came up short on the front squats... have to reprogram the weights...

[ohjoshua]

Thursday (week 5 of 8)

Over head squats

60kg*3

70kg*3*3

Jerks

95kg*2*3

Heavy snatch pulls

77.5kg*4*3

Standing DB press

20kg*8

23.5kg*8*2

DB shurgs

42.5kg*12*3

running

15minsh

Crunches

Roll-outs

side hypers

note: good session today... glad I made the weigh adjustments to the program... had a good sprint on the treadmill to finish... poked now.

[ohjoshua]

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

f*ck I have to work for like one hour at 12.00pm.... and that is when it is on.

[ohjoshua]

Friday

12/6/09

non program training session (npts)

Flat BB BP

60kg*8

80kg*3

90kg*2

100kg*2

110kg*1

120kg*1

DB flys

22.5kg*15 (felt very light... could have gone heavyer)

Lat pull down

180lb*10

Sup curlz

15kg*10

Assited dip/chin S/S

24kg*12*3 of each.

note: 120kg was a tiny bit easyer then last time... but didnt exactly fly up...

[rose]

Hi :wave:

So I started reading your journal and OK I couldn't read all 57 pages so I skipped a few and well I just wondered if you still get hassled about overtraining like you were back in 2006?

And no I'm not really asking with any point in mind, I'm just interested re how things might have changed for you over the last 2-3 years, and how you've progressed compared to your goals?

Thanks for some ideas too. These journals are good like that

Byes :salute:

[ohjoshua]

Hi :wave:

So I started reading your journal and OK I couldn't read all 57 pages so I skipped a few and well I just wondered if you still get hassled about overtraining like you were back in 2006?

And no I'm not really asking with any point in mind, I'm just interested re how things might have changed for you over the last 2-3 years, and how you've progressed compared to your goals?

Thanks for some ideas too. These journals are good like that

Byes :salute:

I read it all a couple of weeks ago... I have made pretty conistant progress... but had a few random medical condtions slow me dow.

No I dont get hassled about overtraining any more. lol. I have changed my goals and training quite a few times over the course of my Journal.

glad you enjoyed.

[ohjoshua]

Saturday

15/6/09

Snatches

67.5kg*3*2

Clean + Jerk

95kg*2*3

Squats

100kg*5

110kg*5

120kg*5

Monday

Power snatches

60kg*2*3

Hang snatches

60kg*2*3

Fast snatch pulls

70kg*3*3

Squats

120kg*8*3

Dead lifts

100kg*3

140kg*3

170kg*5

Leg curlz

42lb*10*3

Standing calf raises

30kg*10,20,15

Running

2min@speed 10.5

3min@speed 12.5

4min@speed 14.5

2min@ speed 16

Note: Good DL session today... and running was tuff,.

[ohjoshua]

Monday

close grip bench press

60kg*8

80kg*8*3

BB curlz

40kg*10

54kg*10

40kg*10

press downs

stack*20*3

Chin + dip + air bike combo*3

[ohjoshua]

Tuesday

Flat BB BP

60kg*6

80kg*6

90kg*3

100kg*6*3

Weighted Chin-ups

Bw + 15kg*6*3

Running (700cals)

steady state for 10min

intervals for 15min.

Hand stand push-ups (socks on wall)

bw*10*3

Seated cable row

210lb*10

255lb*10 + 6kg*12 (rear raises)

Running

10min @12.5

15min intervals

PM

Run for 20min

note: two more weeks in the triming phase, cant wait to load up on creatine.

[ohjoshua]

Wednesday

Power clean + Jerk

80kg*2*3

Clean high pulls

95kg*3*4

Jerk recoverys

112.5kg*2*3

Front squats

107.5kg*3*2

105kg*3*2

running

10min (2km)

PM

Power clean S/S Front squats S/S SLDL

(80kg*1 + 80kg*8 + 80kg*10)*3

note: only one more week to go with the cutting... cant wait to load up on creatine!!!

[Gym rat]

What brand of creatine will you be taking?

[ohjoshua]

What brand of creatine will you be taking?

Im not a brand man... Creatine is creatine...

[ohjoshua]

Thursday

18/6/09

OH squats

50kg*3

70kg*2*3

Jerks

70kg*1

80kg*1

95kg*2*3

Snatch high pulls

70kg*2*4

DB standing press

20kg*5

25kg*5*2

running

2km in 10min.

then 5 min intervals

note: pretty easy day... getting alright at the running.

[startinfromscratch]

random q dude, does that hernia you had bother you on your heavy compounds at all? just curious..

[ohjoshua]

Thursday

PM

Flat BB BP

60kg*7

80kg*3

100kg*3

110kg*1

120kg*2

140kg*5*negatives

60kg*28 (ouch)

note: Im as bad as the rest of them.. too much benching not enough rowing... must do some rowing tomorrow!!!

[ohjoshua]

random q dude, does that hernia you had bother you on your heavy compounds at all? just curious..

yeah hernia sucks balls... have to wear my belt for everything!

which is quite annoying for clean and sntach as you cant keep the bar too close to your body.

[ohjoshua]

Wednesday

Full Squat

60kg*5

80kg*2

100kg*1

110kg*1

120kg*1

130kg*1

140kg*1

150kg*1 PB

155kg*1 PB

BB Bench press

60kg*5

80kg*2

90kg*1

100kg*1

110kg*1

120kg*1

125kg*0 not today

note: missed two days from the program... couldnt help testing squat (havent done that in ageis).

[rose]

Nice PB's man :nod:

You had a hernia?