Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

saturday 15/08/09

Squats

20kg*6

60kg*6

90kg*3

120kg*2

145kg*3*3

BB BP

60kg*6

80kg*3

90kg*3

100kg*2

105kg*3

110kg*3

115kg*3

Snatches

40kg*3*2

47kg*2

52kg*1

55kg*1

60kg*1

62.5kg*1

65kg*1

note: snatches a lot more snappy. Having to work hard on both squats and bench now.

[ohjoshua]

17/08/09

Snatch Drop unders

20kg*3

34kg*3

42kg*3

Snatches

50kg*2

55kg*2

57.5kg*2 (1miss)

60kg*2

62.5kg*2 (1 miss)

65kg*2

Clean + Jerk

70kg*2

80kg*2

85kg*2

87.5kg*2

Front squats

87.5kg*5*3

note: couple of misses for the snatches :S but still using the hips a bit more.

[ohjoshua]

PM

Monday

Snatches

50kg*2

55kg*2

60kg*1

65kg*1

70kg*1

75kg*1

80kg*1

82.5kg*0,0,1 PB

Over Head Squats

82.5kg*3

note: first miss had the most power, it went well over my head and kept going. Second didnt pull hard enough so did quite lock out my arms. Third... easy.

[Laver]

Nice snatches, getting up there with 80kg!

Good to see your concentrating on your hips, it will make a big difference to the amount you can pull.

[ohjoshua]

Tuesday

Squats

70kg*5

110kg*3

130kg*3

150kg*3 PB for reps

BB BP

60kg*5

80kg*3

100kg*2

105kg*1

110kg*1

115kg*3*3

[ohjoshua]

Wednesday

19/08/09

clean + jerk

50kg*2

70kg*2

80kg*1

85kg*1

90kg*1

95kg*1,1

100kg*1

105k*1*3

Jerks (from rack)

90kg*2

95kg*1,2,2

stretches

note: the 105kg went ok... jerks were all ugly though, so practiced some jerks at the end.

[Laver]

For your jerks,

Your feet are fast, that's really good!

Your dip is horrible. It's too deep and there should be no forward/backward movement of the torso through the dip. The bar goes straight down and straight up and the torso does the same. Set up with weight on your heels, then practise bending your knees while keeping your torso perfectly upright, a short sharp dip, then powerful drive back upwards. Will take some getting used to.

In turn that will mean you can handle more weight.

Also, with your video'd 105kg jerk, you caught it pretty high, and your feet didn't split very far apart. This is good as it means as you learn to catch the weight lower and spread the legs more, you will be able to handle much heavier weights at your current strength. < That is where the basis for me thinking you capable of a 120kg jerk came from.

[ohjoshua]

Thanks for advice Laver!

will work on what you said next session.

Snatches

50kg*2*2

55kg*2

60kg*2

65kg*2*3-4

[ohjoshua]

Thursday

20/08/09

Dead Lifts

90kg*5

130kg*3

150kg*1

170kg*3*3

Military press

40kg*5

50kg*2

62.5kg*1

67.5kg*3*3

note: Deads big jump in weight. Military press is just grinding out now! 70kg will be hard.

[ohjoshua]

20/08/09

Thursday

PM

Weighted chin-ups

Bw*3

22.5kg*3*3

Squats

60kg*6

100kg*3*3

Snatches

50kg*2*2

55kg*2

60kg*2

65kg*2,1

note: dont think doing the snatches at the end was the best idea... was a bit slower.

[Laver]

Also do your technique orientated movements before your strength movements. To put it simply, Cleans Jerks and Snatches before Squats and Deads.

[ohjoshua]

Also do your technique orientated movements before your strength movements. To put it simply, Cleans Jerks and Snatches before Squats and Deads.

totally agree... i ment to say wasnt the best idea.... typo.

Today was a strength day... just did some snatches at the end because it is something i want to work on technique and had some extra time.

[ohjoshua]

Friday

Power cleans

50kg*2

70kg*3

75kg*3

80kg*3

85kg*3 (little slow)

90kg*1 (very fast)

note: was going to do power clean and jerks... but shoulders feeling quite worn so did the power cleans. The 1 rep at 90kg felt awesome so I decided to leave it at that.

[ohjoshua]

Saturday

Squats

60kg*6

100kg*3

130kg*3

150kg*3*3

Flat BB BP

60kg*8

80kg*3

90kg*3

100kg*1

110kg*3

115kg*3

117.5kg*3

Bent over BB rows

100kg*4

110kg*3

115kg*3

120kg*4

note: Good strength session... looking forward to testing 1RM in a couple of weeks.

[ohjoshua]

Sunday

Snatches

50kg*2*2

55kg*2

60kg*2

65kg*2*2

Monday

Snatches

40kg*3

45kg*3

50kg*2

55kg*2

60kg*1

65kg*1

70kg*1*4 (missed one out front)

Clean and jerk

70kg*2

80kg*1

90kg*1*3

95kg*1

note: focusing on the jerk during the clean and jerk... trying to dip down upright and get a bit lower on the catch.

[ohjoshua]

Monday

PM

Snatches

50kg*2

55kg*2

60kg*1

65kg*1

70kg*1

72.6kg*1

75kg*1*4 (missed one)

note: was quite happy with how the heavyer snatches went... missed one.

[Laver]

Good work mate, I'm taking great interest in your progress, happy to help with any form tips or anything I see on vids etc.

[ohjoshua]

Laver, good to hear I am really enjoying the tips. I will post up some new videos of snatch soon.

Tuesday

25/08/09

Squats

60kg*6

100kg*3

140kg*1

155kg*3 PB for reps

Flat BB BP

60kg*6

80kg*4

100kg*1

110kg*2

117.5kg*3*3

Bent over BB rows

60kg*6

100kg*3

110kg*4

120kg*3

125kg*4

note: this is the final week of the program... really happy with current strength. cant wait to test 1RM in a couple of once ive finished!

[ohjoshua]

Wednesday

AM

snatches

34kg*3

40kg*3

47kg*2

52kg*2

60kg*2

65kg*1

70kg*1

75kg*0,1 (missed one)

80kg*0,1

65kg*2*2

PM

Clean + Jerk

50kg*2

70kg*2

80kg*1

90kg*1*2

95kg*1

100kg*1*3

90kg*3

note: good clean and jerk consistancy... i hardly ever miss them. snatches... pissed off i missed first attempts at 75 and 80.

[ohjoshua]

Thursday

27/08/09

DeadLifts -hook grip

100kg*4

150kg*1

180kg*3*3 PB for reps

note: will do militarys, chin-ups and squats later today. Shit those deads were hard PB for reps though and i did it for 3 sets so pretty stoked.

[ohjoshua]

Thursday

military press

40kg*4

60kg*2

70kg*3*3

Chin-ups

bw*3

bw+25kg*3*3

Squats

60kg*5

100kg*3*3

note: military press was very tricky! had to do a weee battle grunt on last rep of last set. chins were quite easy actually...

[ohjoshua]

Snatches

40kg*3

50kg*3

55kg*1*2

60kg*1*2

65kg*1*3

Flat BB BP

100kg*2

110kg*1

120kg*1

127.5kg*1 PB

130kg*1 PB

note: Lower back was feeling a little tender while doing my snatches so I went for a bench. No warm up... felt stong so went for a PB. Maybe could have done 132 or 135 but didnt want to fail.

[ohjoshua]

Saturday

29/08/09

Squats

80kg*6

120kg*2

140kg*1

160kg*1

170kg*1 PB

175kg*1 PB

Biceps

Hamstrings

Tris

note: ok so start to finish of 8 week program gained 20kg to my squat,155 to 175kg. Quite happy with that. gained 5kg on bench... still to test the rest. Oh and bw still 94kg.

[SoaringSwine]

Awesome PB :clap:

Race to 200?

[ohjoshua]

Swine... Challenge aye? Yeah sure i think it will take me to the end of the year though... :S

Monday

Snatches

up to

65kg*2*4-5

C + J

up to

87.5kg*1+2J*4-5

note: will be testing my last few maxes this week (bent over row, Weighted chin, deadlift and military press.