Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Sunday

Squats

60kg*5

100kg*5

120kg*5

140kg*2

150kg*1

160kg*1 PB

165kg*1 PB

Flat BB BP

60kg*5

80kg*5

100kg*2

110kg*1

120kg*1

125kg*1

Dead lifts

60kg*5

100kg*3

140kg*1

160kg*1

180kg*1

200kg*0

Note: happy with squats +10kg. but bench and deads have little improvement. No worries, increasing squat was goal of the program.

[Luigi]

nice squats :clap:

[ohjoshua]

AM

Crap

Snatches

50kg*2

60kg*1

65kg*1

70kg*1

75kg*0,0

............... ran out of time... waste of time.

Front squats (round 1)

60kg*3

80kg*1

100kg*1

110kg*1

120kg*1

125kg*1 PB

note: was a full front squat... was quite tricky but still think i could squeeze out 130 in a week or so.

[ohjoshua]

Monday

PM (later)

Front squats

60kg*3

90kg*1

100kg*1

105kg*1*3

110kg*1*3

[ohjoshua]

Tuesday

Power cleans + 1 jerk each set

70kg*5

80kg*3

85kg*3

90kg*3 (a lot of power on these today)

Snatch drop unders

20kg*5

34kg*3

42kg*3

52kg*3

Snatches

52.5kg*2

57.5kg*2

62.5kg*2

67.5kg*1

72.5kg*1*2 (first slightly to the front, second slightly to the back)

Seated DB press

20kg*8

27.5kg*10

30kg*8

weighted crunches

7kg*25,20,25

[ohjoshua]

Power snatches

52.5kg*3

57.5kg*3

62.5kg*3

65kg*3

Clean + jerk

72.5kg*1

82.5kg*1

92.5kg*1

97.5kg*1

102.5kg*1

Flat BB BP

60kg*3

80kg*3

100kg*2

105kg*1

110kg*3*3

note: power snatches and c + J's went really well today... all felt strong. Bench was another story... got them all but wanted it to be faster.

[Laver]

Nice lifts, strong power snatches.

[ohjoshua]

Cheers laver, I checked out that site and have been reading a coulple of jounrals... Might post my journal there for a while to get some feed back.

also going to get some vids up asap.

Oh and

AM

Squats

60kg*5

100kg*3

120kg*3

140kg*3

note: did these very early... was kinda tricky.... not enough warm-up I think.

[Laver]

I should post a journal there to actually, been meaning to re-start a journal here too, just can't be bothered. Is actually quite time consuming.

[ohjoshua]

Thursday

Dead lifts

60kg*5

110kg*3

140kg*2

160kg*3*3

Militarty press

50kg*5

62.5kg*3*3

Weighted chin-ups

17.5kg*3*3

Bent over BB rows

110kg*3*3

note: not doing heavy deadlifts and bent over rows in the same session... back is feeling a little tender.

[ohjoshua]

Snatch drop unders

20kg*5

34kg*3

42.6kg*3

52.6kg*3

Snatches

55kg*5,6 (1miss),6

OH squats

60kg*3

70kg*3

60kg*5

note:

[Laver]

Hey mate whats a snatch drop under?

[ohjoshua]

I have called them snatch recoverys in the past...

Bar starts on back (squat position) then I quickly drop down into a full snatch and catch the bar at arms length. Using not leg drive, is usefull for getting under the snatch faster.

[ohjoshua]

Squats

60kg*5

80kg*5

90kg*5

100kg*5*5

Jerks

60kg*2

70kg*2

80kg*1

85kg*1

90kg*1

95kg*1*3

Power cleans

60kg*2

70kg*2

80kg*2

85kg*2,1

90kg*2,1

Rowing

10min

Streches (hammies)

Weighted cruches

5kg*25*3

note: flexability is slowly coming up.... still cant do a full squat while maintaining posterior pelvic tilt.

[ohjoshua]

MOnday

8/08/09

Snatch drop unders

20kg*3

34kg*3

420kg*3

50kg*3

Snatches

50kg*2

55kg*2

60kg*1

65kg*1

70kg*1*4 (1 miss) (vid)

75kg*1*4 (1 miss)

OH Squats

50kg*5

70kg*3

80kg*3

85kg*3 PB

note: good wee session... got a vid for technique critec.

[Laver]

Vid, Sweet!

Looking forward to it.

[ohjoshua]

Monday

PM

Clean + Jerk

60kg*2

70kg*2

80kg*2

90kg*1

95kg*1

100kg*1

105kg*1 (vid)

Note:

[ohjoshua]

Saturday

Squats

60kg*5

90kg*5

120kg*3

140kg*3*3

Flat BB BP

60kg*5

80kg*3

100kg*3

105kg*3

110kg*3

Bent over BB row

80kg*5

100kg*5

110kg*4

115kg*4

note: forgot to type up... will be increasing the weights next week

[ohjoshua]

Wednesday

Quick session

Clean + Jerk

60kg*2 (power)

70kg*2 (power)

82.5kg*1

87.5kg*1

92.5kg*1

97.5kg*1

102.5kg*1*3

Snatch

42kg*3

47.5kg*2

52.5kg*1

57.5kg*1

60kg*1

62.5kg*1

67.5kg*1

72.5kg*1*2 (missed first)

note: ran out of time... would have been good to get a few more out at 72.5...

[ohjoshua]

Tuesday

Squats

60kg*6

90kg*3

120kg*3

135kg*3

145kg*3 PB

Flat BB BP

60kg*6

80kg*3

90kg*3

100kg*2

105kg*1

110kg*3

112.5kg*3*2

Bent over BB rows

100kg*4

112.5kg*4

115kg*4,8

note: good session bench and rows were feeling light... squats were hard as!

[Laver]

Hey mate,

I went to reply to your video the other nite, had it all typed up then lost it somehow.

Will discuss more later, but get your technique sorted and you prob able to do a 120kg Jerk.

Also in your Snatch, it was really hard to tell if you using hip drive; are you?

Your second pull seemed pretty slow, which is easy to explain if your not using hip drive, but otherwise something that will need to be looked into.

[ohjoshua]

Dead lifts (using hook grip now)

60kg*6

110kg*5

140kg*2

165kg*3*3

Military press

50kg*3

60kg*1

65kg*3*3

Squats

100kg*3*3

Weighed Chin-ups

20kg*3*3

BB curlz

20kg*30

Power calf raises

100kg*30

note: Is a lot easyer to get through the routine with less volume. Militarys were quite slow today, chins hard too.... deads still strong.

[ohjoshua]

Hey mate,

I went to reply to your video the other nite, had it all typed up then lost it somehow.

Will discuss more later, but get your technique sorted and you prob able to do a 120kg Jerk.

Also in your Snatch, it was really hard to tell if you using hip drive; are you?

Your second pull seemed pretty slow, which is easy to explain if your not using hip drive, but otherwise something that will need to be looked into.

I dont think i do a proper hip drive for snatch... that might be part of the reason why my snatch is so far behind my clean... Might some hang snatches and some pulls to work on it.

[ohjoshua]

Front squats

60kg*3

90kg*3*3

Snatch pulls

60kg*2-3*4

20kg*1*6

note: trying to do more of a hip drive in the final pull on snatches but it is hard to break old habbits.

[ohjoshua]

Power Snatches

34kg*2*3

42kg*2*2

47kg*2

52kg*2

57kg*2*3

62kg*2

DB power snatches

22kg*3

30kg*2

37kg*2

41kg*1

note: was working on hip drive... tryed a DB for a couple of sets so i had no fear of getting hit by the bar during hip drive.