Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Wednesday

chin-ups

bw+10kg*5*5

note: wasnt too bad.... glad i made a bigger jump. militarys were the hardest... quite slow, dammit.

[ohjoshua]

Thursday

snatch recoverys

20kg*5

40kg*5

50kg*5

Snatch

50kg*2

55kg*3 (missed 2nd)

55kg*2

60kg*2

65kg*2

70kg*2

OH squats

70kg*5*3

Seated DB press

20kg*8

25kg*10

27.5kg*10

note: I will do this routine on a thursday for a while... if i get a double then I increase the weight then use by 5kg...

[ohjoshua]

Week 2 Day 3

Saturday

Squats

60kg*8

100kg*5

110kg*5

120kg*5

125kg*5

130kg*5 PB for reps

Flat BB BP

60kg*8

80kg*3

100kg*2

105kg*5*5

Bent over BB row

100kg*3

110kg*5*5

the bench was about the same difficulty as last week (still hard) squats feeling good... will see how much more weight i can add in coming weeks.

[jono]

Week 2 Day 3

Saturday

Squats

60kg*8

100kg*5

110kg*5

120kg*5

125kg*5

130kg*5 PB for reps

Flat BB BP

60kg*8

80kg*3

100kg*2

105kg*5*5

Bent over BB row

100kg*3

110kg*5*5

the bench was about the same difficulty as last week (still hard) squats feeling good... will see how much more weight i can add in coming weeks.

:twisted: nice squattin..

[ohjoshua]

Rack pulls (below the knee, bottom rung)

60kg*8

100kg*8

140kg*5

180kg*3*3

Step-ups (very high)

Bw*10*3

Supine Leg curlz

Bw*10*3

Standing calf raises

50kg*25 strict + 25 cheating.

note: doing program tues - thurs - sat now... because of the spotter on sat.

[ohjoshua]

Snatch recoverys

20kg*5

30kg*5

40kg*5

50kg*5

Full Snatches

52.5kg*2

57.5kg*2

62.5kg*2

67.5kg*2

72.5kg*2

Snatch pulls

77.5kg*3*5

Floor presses

60kg*8

100kg*5

110kg*5

120kg*5

130kg*5 spotted

note: good bit of fun... havent done floor presses in ages

[ohjoshua]

Squats

50kg*8

90kg*3

130kg*5*5

note: will do bench and rows later today... last set of squats was getting quite tricky.

[Luigi]

hey josh how deep are your squats and what stance are you using ?

[ohjoshua]

Wednesday

Power cleans

60kg*5

70kg*5

75kg*5*3

A1 Flat BB BP

75kg*5

80kg*5

85kg*5

90kg*5

95kg*5

B2 BB bent over row

75kg*5

80kg*5

85kg*5

90kg*5

95kg*5

Jerks

60kg*3

70kg*3

75kg*3

80kg*3

85kg*3

BB curlz

20kg*30

Power calf raises

60kg*30

100kg*20

note: very light on bench and rows today.

[laurasaur]

Question:

What's for lunch??

[jono]

squats looking good

[ohjoshua]

hey josh how deep are your squats and what stance are you using ?

current squats im doing is moderate stance and about Parallel (when i test my 1 RM it is full squats)

oh and still much deeper then you

Question:

What's for lunch??

tuna, mixed veges, yoghurt and kiwi fruit.

squats looking good

Thanks

yeah high frequency is definately the go for squats... has taken me ages to get semi decent numbers on squats.

[ohjoshua]

Thursday

AM

Squats

100kg*5*5

Deadlifts

150kg*5*5 (deads still feeling strong...)

PM

Chin-ups

bw+15kg*5*5

Military press

57.5kg*5*5 (freakn hard!!!)

note: i dont know how 60kg is going to go for the militartys... :S but i could prob even jump up to 160kg for deads.

[Luigi]

those militarys standing ? why not do seated ones ?

[ohjoshua]

those militarys standing ? why not do seated ones ?

standing with heels elevated... more complete strength for weightlifting.

but even if i was seated, wouldnt be able to do any where near 90kg :grin:. your going pretty good on those aye! almost up to your benching numbers over head.

[Luigi]

those militarys standing ? why not do seated ones ?

standing with heels elevated... more complete strength for weightlifting.

but even if i was seated, wouldnt be able to do any where near 90kg :grin:. your going pretty good on those aye! almost up to your benching numbers over head.

yea strength is flying up on those atm, making my bench look even worse!

[ohjoshua]

Saturday

squats

100kg*5

110kg*5

120kg*5

130kg*5

135kg*5

Flat bb bp

107.5kg*5*5

Bent over BB row

112.5kg*5*5

Monday

power cleans

60kg*3

70kg*3

80kg*3*5

clean + jerk

90kg*1

95kg*1*3

95kg*2

Front squats

80kg*5*3

note: clean and jerk going very good... every thing was feeling pretty light... . ok how do i transfer this journal over.

[Luigi]

lol... i see what you did there :pfft:

[ohjoshua]

Monday

PM

Snatch recoverys

20kg*5

34kg*5

50kg*5

Power snatch

50kg*3*2

55kg*3*2

60kg*3

55kg*3*2

OH squats

60kg*5

70kg*4

80kg*3

note: heavyest OH squats ive done... dont think its the sort of exercise you would want to max out on though.

[steak]

OH squats...they sound mean! Good work

[ohjoshua]

Tuesday

Squats

60kg*6

90kg*3

135kg*5*5

A1 Flat BB BP

60kg*5

80kg*5

90kg*5

100kg*5

105kg*5

110kg*5

B2 Bent over BB row

80kg*5

90kg*5

100kg*5

105kg*5

115kg*5

note: good sesh.

[ohjoshua]

Close grip BB BP

60kg*6

80kg*6

100kg*6

90kg*8 (very hard... lol)

A1 Skull crushes

35kg*10*3

B2 ez bar curlz

35kg*15*3

Cable curlz

30kg*12*2

Tri ext

36kg*8*3

note: a bit of beach muscles.... close grip bench is slowly creeping up... it must be all the benching i have been doing.

[ohjoshua]

Thursday

30/07/09

Squats

100kg*5*5

Military press

60kg*5*5 (better)

Deadlifts

155kg*5*5 (still too light)

Weighted chins

bw+17.5kg*5,5,5,5,3

note: militarys were better then last week, lol.

[ohjoshua]

Thursday

30/07/09

Squats

100kg*5*5

Military press

60kg*5*5 (better)

Deadlifts

155kg*5*5 (still too light)

Weighted chins

bw+17.5kg*5,5,5,5,3

note: militarys were better then last week, lol.

[ohjoshua]

Snatch recoverys

20kg*5

34kg*5

40kg*5

50kg*5

Snatches

50kg*3

55kg*3*2

60kg*3

65kg*3

70kg*3

Clean and jerk

70kg*2

80kg*2

85kg*2

90kg*2

95kg*2

note: good weee session... but was suposed to do calfs and some streching... but...