Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Squats S/S Leg raises (touching the poll i hang off)

60kg*8

(90kg*8 + bw*10)*3

Seated DB press

20kg*8

26kg*12,10

20kg*12

Lat raises

11kg*12*3

Incline DB BP

32.5kg*8 (hard shoulders are gone)

Incline Push-ups

Bw*12*3

crunches

5kg*30,25,20

Reverse deadlift

156lb*12*3

note: still just bb/ mucking around workouts for the rest of the week.

[ohjoshua]

Dead lifts

70kg*5

100kg*3

140kg*2

160kg*1

180kg*1

190kg*0 miss wtf! bombed!!!

Weighted chin-ups

bw*3

20kg*2

30kg*2

35kg*1

40kg*1

50kg*0

rack lifts (hold at the top for 10sec)

140kg*1

180kg*1

220kg*1

260kg*1

300kg*1

340kg*0

Seated cable rows

180lb*8

255lb*8

270lb*8

supine rows

Bw*12*3

BB curlz

20kg*35

Power calf raises

120kg*12,15

note: ok some went wrong with the deadlifts... weights were feeling heavy even during the warm-up... enough 1RM's for one week. Just light stuff.

[ohjoshua]

Thursday

AM

Snatches

up to 65kg for doubles

Squats

70kg*8

100kg*8

PM

Snatches

up to

70kg*1*6 (one miss)

clean and jerk

70kg*2

80kg*1

90kg*1

95kg*1

100kg*1

105kg*1

110kg*1 (missed jerk)

note: good sessions... but pissed i missed the jerk. :S jerk at 105 was solid as.

[Laver]

Good work mate, nice to see some olly volume!

Where do you train? You seem to do a lot of dual am and pm sessions, how do you find that?

[ohjoshua]

Bench press

up to

130kg*1

Squats

up to

120kg*8*3

note: bench felt harder then last time... one more day of playing then onto a new program next week.

[Old Bull]

Flat BB BP

127.5kg*1 PB

130kg*1 PB

Squats

170kg*1 PB

175kg*1 PB

Nice Work Bro,

:clap: :clap: :clap: :clap: :clap:

[ohjoshua]

Thnx OB,

AM

Monday

Sntaches

50kg*2*2

55kg*2

60kg*1

65kg*1*8 (missed one)

note: pretty good lifting... will try and fit in another session this afternoon.

[ohjoshua]

Good work mate, nice to see some olly volume!

Where do you train? You seem to do a lot of dual am and pm sessions, how do you find that?

I work at Crichton Cobbers so if i have a session pull out i will often train in the afternoon.

Monday

PM

Snatches

50kg*3

60kg*1

65kg*1

70kg*1*3

75kg*1*3

OH squats

72.5kg*5*3

note: no misses! very good for a heavy session.

[ohjoshua]

Quick work out

AM

15minish

Power cleans

60kg*2

70kg*2

80kg*2

90kg*2 (2nd not really a power clean)

PM

Front squats

60kg*6

70kg*6

80kg*6

90kg*6

chin-ups

Bw*8

Bw+11.5kg*8*2

note: chins and front squats were reasonably draining... I think i might have to do some conditioning work.

[ohjoshua]

Wednesday

Snatches

50kg*3 (power)

60kg*3 (power)

65kg*1

65kg*3

note: super quick power session. want to do some more reps at 65kg this evening.

[ohjoshua]

PM

Snatches

50kg*3

60kg*2

65kg*2*5

note: trying to get a few reps in at 65kg catches are feeling great now!

[Laver]

Nice snatches mate, good consistantcy

[ohjoshua]

Laver: cheers mate, i hardly ever miss now . will have to get another vid up with my new hip drive.

Power clean

60kg*3*2

70kg*3*2

80kg*3

85kg*2*2 (+Power jerk)

Power jerk

90kg*2,2,3

Front squats

90kg*6

chin-ups

Bw*14

Military press

60kg*7

note: power jerks felt good, might do then more often.

[Laver]

Yeh it's really good ae, you get lots of confidence when you stop missing.

And re: Power jerks, Power jerking 90kg for 2's and 3's again shows with work on split and technique your split jerk will improve swiftly, you've got the power there.

I can only do singles @ 85kg, but Jerk 105, so yeh.

[ohjoshua]

Laver, But that cant be true for everyone some people must be better at the squat jerk or they wouldnt preform it at olympic level?

saturday

oh squats 1*set

Drop snatches 1*set

Snatches

50kg*3

60kg*2

65kg*1

70kg*1

75kg*1

80kg*1

Clean + Jerk

80kg*2 + 1

90kg*1*3 + 2,2,3

100kg*1 + 2

Front squats

90kg*3

100kg*3

110kg*3

note: good weee session. the snatch at 80kg felt good. cleans easy... jerks still sloppy with the foot placement.

[Laver]

I was more meaning the height which you are able to propel the barbell up. The Olympic dudes who preform the squat jerk are able to receive it as low as they would a split jerk.

[ohjoshua]

First day of a new program. running for eight weeks with an enthesis still on the squat. hopping for 180 by the end (185 would be a treat)

Squats

60kg*8

105kg*8*3

note: Pretty easy, got me breathing a bit though.Will do the rest later this afternoon or tonight.

[ohjoshua]

Leg press

3PPs*10

4PPs*10

5pps*10

Leg curlz

42lb*12

36lb*12*2

Snatches

50kg*3

60kg*3

65kg*1*3 (and one miss)

note: the rest of the session.... snuck some snatches in there too. Snatches felt very slow today.

[ohjoshua]

I was more meaning the height which you are able to propel the barbell up. The Olympic dudes who preform the squat jerk are able to receive it as low as they would a split jerk.

ah,

silly me...

It was just a squat jerk then... no wonder it felt so easy. lol

[ohjoshua]

Clean + Jerk

50kg*3

70kg*3

77.5kg*3

80kg*2

85kg*2

90kg*2

95kg*1*3

snatch

50kg*4...

note: ran out of time... will try and get more done this afternoon.

[deadliftking]

[ohjoshua]

Flat BB BP

77.5kg*8*3

Weighted Dips

bw*8

10kg*8*2

1-2 hour break...

Decline BB BP

80kg*8*3

BB curlz

40kg*10*3

note: day two of the new program. liking the high reps at this stage/.

[ohjoshua]

Deadlifts

120kg*8*3

chin-ups

Bw*8*3

Rack Lifts

150kg*8*3

Hyper ext

8*1 leg

12*2*2legs

Seated cable row

150lb*8

210lb*8

225lb*8

note: even had a wee run. The reps are feeling good.

[ohjoshua]

Friday

Snatches

50kg*3

60kg*3

65kg*1

70kg*1

75kg*1

note: took a while to warm into it... the 75kg wasnt the best pull so i caught it a little unsteady and super low.

[TheGus]

Good to see you're still training hard bro. Strong C&J!