Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Nice PB's man :nod:

You had a hernia?

thnx bench was a no go though.

I have had a couple of hernias this year (same spot) so has slowed me down a little.

summo DL's

60kg*10

100kg*6

130kg*6

140kg*6

150kg*6

Seated DB press

20kg*10

25kg*12*3

Adductor side/ squat thingy... (have to find out the proper name)

25kg*8*3

Bent over BB row

60kg*20*3

Mid grip lat pulldowns

100lb*8

120lb*8

140lb*8

BB power shurgs

100kg*8

130kg*8

160kg*8

Standing calf raises

30kg*12,20,15

cardio

30min 100 - 110 BPM

note: have runied my training week sick mon and tues will start week 7 of the program next week. and just play until then.

am looking at doing the russian squat program after.

[ohjoshua]

Final day of playing...

Snatches

worked up to

80kg*1 PB (5kg)

82.5kg* got crushed.

Clean and jerk

worked up to

110kg*1 PB (have just cleaned 110 in the past)

note: quite happy with how today went... i think my technique on snatch and clean and jerk is sound enough (still need work on full snatches)

but am going to pull pin on program and start working on a str program.

The 82.5kg was intense... bar fell down on my back/neck and i went forward. then had to push it off me. no damage down though.

[SoaringSwine]

Nice. Pretty close to a 200kg total there. Are you going to give a comp a go?

[ohjoshua]

SS: yeah have been planning on doing a comp this year... have usualy been working when they are on though.

Monday

29/06/09

gym closed Re: swine flu ROFL

Power snatches

65kg*4*3

Hang power snatches

60kg*3*3

Snatch heavy pulls

82.5kg*4*3

Squats

120kg*5*5

standing calf raises

30kg*12,15,20

note: lol after saying im not going to finish the program decided to man up today and just finish the last two weeks. then deload one week then str program. lol

[ohjoshua]

Tuesday (nptd)

A1 Flat BB BP

60kg*8

80kg*6

90kg*6

100kg*6*3

B1 Bent over BB row

60kg*15

80kg*12,15,12

A2 Incline push-ups

Bw*12*3

B2 Supine rows

Bw*12*3

Running

speed 10.5 for 8min + 10.5@5degrees for 3min + 12.5 for 2min

Biking

7km

Rowing

2km

note: might have another quick play this afternoon... if not back into program tomorrow.

[Luigi]

is the gym back open yet?

[ohjoshua]

Yeah it is open . it was a lot better with out the members.

Tuesday

PM

Flat BB BP

60kg*8

80kg*12,15,11

Bent over BB row

60kg*6

80kg*6

90kg*6

100kg*6*3

note: good weee second sesh of the day. chest and back are a lil sore today.

[ohjoshua]

Wednesday

AM

Power Clean and jerk

85kg*3*3

Heavy clean pulls

120kg*3*4

Jerk recoverys

120kg*3*2

Front squats

110kg*2,3,2,3,2

note: droped the jerk recovery... but no injury... luckly only one week left to go of those.

PM

single leg SLDL

70kg*8*3

Leg curlz

42lb*12,10

Single leg hyper ext

5kg*10*3

Cruches

Bw*30,20,15

swiss ball leg curlz

Bw*8,8

note: hammies needed some attention.

[ohjoshua]

Thursday

Bar on back to full snatch catch with no leg boost (maybe not proper name)

20kg*5

30kg*5

40kg*5

OH squats

75kg*3*3

Jerks

100kg*2*3

Snatch Pulls

90kg*2*3

DB Press

20kg*8

25kg*8

20kg*6

running

10min

[ohjoshua]

Friday

Deadlifts

60kg*10

100kg*10

120kg*10

140kg*10*3

BB curlz

50kg*10*3

Standing calf raises

20kg*20 + 40kg*10 + 20kg*20

note: last free session unless i go in tonight. high reps deads felt hard.

[ohjoshua]

sunday

Squats

60kg*10

80kg*10

120kg*10 ((PB for reps)

Flat BB BP

80kg*6

90kg*3

100kg*9

100kg*10*2 (spotted)

60kg*22

weighted chin-ups

bw*8

bw+20kg*8 (spotted)

bw*6 (wide)

standing on floor calf raises

40kg*12

80kg*12*3

[ohjoshua]

DAY 1 of new program.... decided to do a 5*5 variation.

Monday

squats

50kg*8

80kg*5

120kg*5*5 (will increase 5kg per week)

flat bb bp

60kg*5

80kg*5

90kg*5

100kg*5

105kg*5 (will increase 2.5kg per week and might start at 100kg)

Bent over BB row

60kg*5

80kg*5

90kg85

100kg*5

110kg*5

rowing

1km

running

1km.

[ohjoshua]

Monday

PM

OH squats

50kg*5*2

70kg*5

Snatch pulls

60kg*5*4

OH snatch duck unders

40kg*5*4

note:

just a quick play... im a little undecided what im going to do on non programed days (program only runs mon-wed-fri) which for an addict like me is not nearly enough.

[ohjoshua]

Tuesday

DB curlz (sup)

15kg*8 + 20kg*8

Preacher curlz

15kg*12

20kg*12

BB curlz

50kg*12*3

Standing calf rasies (on floor)

50kg*12

80kg*12*5

Med ball cruches

5kg*30,25,20

Leg raises

bw*10

[ohjoshua]

PM

running/jogging

20 - 30 min

[ohjoshua]

WEEK 1, DAY 2.

Squats

100kg*5*5

Dead lifts

140kg*5*5 (will add 5kg per week)

Military press

55kg*5*5 (will add 2.5kg per week)

Chin-ups

Bw*5*5 (will add 5kg per week)

note: I think wednesday is going to be a day of hell in a couple of weeks... most of the major movements in one day... ouch.

[ohjoshua]

Close grip BB BP

60kg*8

80kg*6

100kg*6

110kg*6 (spotted)

Skull crushes

35kg*10 (spotted)

45kg*6 (spotted) + close grip*8-10

note: just a quick blast...

[SoaringSwine]

Which programme is this?

[ohjoshua]

SS: 5*5 mad cow, advanced...

is only 3 days a week so im prob runing it by doing extra stuff on my days off. lol

Thrusday

Power clean + jerk

50kg*5

70kg*3*5

Clean pulls

80kg*5*5

Leg curlz

42lb*12 + 36lb*10

Deepth jumps

stage+L2*5*3

Supine leg curlz (swiss ball)

bw*10*3

summo side/side dead lift

25kg*8,8,9

bike

15min

note: tomorrow should be a bit of a challenge with bench. rest should be peice of piss

[ohjoshua]

today was tennis .... (i won)

then a tuna sub...

then a run around hagley park... (I lost... big time) So what i have been doing so far is not running according to my army mate.

will do fridays routine tomorrow.

[ohjoshua]

Saturday

Week 1 Day 3

Squats

60kg*5

90kg*5

100kg*5

110kg*5

120kg*5

125kg*5

Flat BB BP

60kg*5

90kg*3

100kg*2

102.5*5*5

Bent over BB row

60kg*5

100kg*3

107.5kg*5*5

note: done looking forward to some semi challenging weights next week. Will be using sat as my friday on the program because i can get a spotter on all sets.

[ohjoshua]

Monday

Squats

60kg*5

100kg*5

125kg*5*5

BB BP

60kg

80kg

90kg

100kg

102.5kg*5

Bent over BB row

60kg

90kg

100kg

110kg*2

100kgall*5

ramping weights for bench and rows was shocking,, lol. squats feeling strong though!

[Luigi]

solid rows

[ohjoshua]

Tuesday

Power cleans

70kg*5*3

Clean pulls

90kg*5*3

Jerks

70kg*3

80kg*2

90kg*1

100kg*1

110kg*1

115kg*0,0,0

note: would have liked to have done some front squats after the jerks but ran out of time.

[ohjoshua]

Squats

105kg*5*5

Military press

57.5kg*5*5

Deadlifts

145kg*5*5

note: ran out of time for chin-ups will do them later today. Deadlifts felt strong! much better doing militarys between squats and deads.