Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Cheers Gus: Have been slowly getting better.

Monday

Squats

60kg*8

115kg*8*3

Leg press

up to

5pps*8*2

Leg curlz

48lb*8*3

standing calf raises

40kg*10

50kg*10

40kg*10

Tuesday

Clean and jerk

60kg*4 (power)

70kg*3 (power)

80kg*2 (power)

90kg*2

95kg*1+2J*3

note: back a bit of a twinge... maybe happend on the leg press.

[ohjoshua]

Wednesday

Flat bb bp

60kg*8

87.5kg*8*2

Weighted Dips (vest)

15kg*8*3

Decline BB BP

90kg*8*3

BB curlz

42.5kg*10*2

Thursday

Deadlifts

130kg*8*2

chin-ups

Bw*8

15kg*8

Bw*6...

Rack lifts

160kg*8*2

Seated Rows

210*8

255lb*8

Hyper ext

7kg*10 (single leg)

7kg*10

note: all went pretty well.

[ohjoshua]

Thursday

PM

100kg*3*5

[ohjoshua]

Friday

Snatches

40kg*3

50kg*2

60kg*2

65kg*2

70kg*2

75kg*2 PB for reps

Sunday

Close grip BB BP

85kg*8*2

Dips

15kg*8*2

Monday

squats

130kg*5*3

note: squats were pretty bloody low... and felt hard.

[ohjoshua]

Monday

PM

Behind the head press

40 - 50kg*12

Military press

40-50kg*12

Tuesday

AM

Clean + Jerk

60kg*3

70kg*3

80kg*2

90kg*1

95kg*1

100kg*1

105kg*1

110kg*1

115kg*0

BB BP

60kg*8

97.5kg*5*3

PM

Behind head press

45kg*12*3

BB curlz

45kg*12*3

note: 110kg clean felt sooo easy had to try 115kg... but got crushed on the clean... was too scared to try again. lol

[Laver]

Glad you didn't get that 115 clean haha, i'm trying to keep ahead of you in the OL stuff!

But good work!

[ohjoshua]

Laver: keep ahead of me? arent i still ahead?

Wednesday

Deadlifts

60kg*5

100kg*3

142.5kg*5*2

Snatches

60kg*2

65kg*2

70kg*2 (missed second)

Note: order wasnt the brightest... snatches should have been before deadlifts. Snatches didnt go to well was finding it difficult to keep grip... sore from failed clean at 115kg.

[Laver]

Umm, I dn0!

What are yer PB's?

If you are, then I rephase to I don't want you to get any further ahead!

[ohjoshua]

Laver: 110kg clean + Jerk, 82.5kg snatch. Both just in the gym.

Thursday

Power Snatches

40kg*3

50kg*3

60kg*3

Snatches

65kg*1

70kg*1

72.5kg*1

77.5kg*0

67.5kg*1

72.5kg*1

75kg*1

77.5kg*2 PB for reps

note: failed the first time at 77 then next time was so easy i did a double.

[Laver]

Ok your just ahead

Ok, then make sure you don't work any more on technique then let my strength catch up and ill be sorted lol.

At the moment I rekon you got the power for a bit more, your doing well. You better compete next year.

[ohjoshua]

Laver: yeah keep saying i will compete... but my main priority is still building the strength... I think technique will get better when i start competing because i can watch others.

Clean + jerk

60kg*3

70kg*3

80kg*1

90kg*1

95kg*1

100kg*1

105kg*0,1

Squat jerks

60kg*3

80kg*3

90kg*2

100kg*1

105kg*1

note: missed first attempt at 105... didnt pull it properly. second time pulled it well but maybe too far backwards... got it though.

Am enjoying the squat jerks.

[ohjoshua]

PM

Front squats

60kg*3

80kg*2

90kg*1

100kg*1

110kg*1

120kg*1

130kg*0,1 PB

100kg*5

note: missed the first one then got a mate to watch second and yell out Parallel.

[ohjoshua]

Saturday

Close grip BP

90kg*5*2

Arnold press

20kg*10

25kg*10

Dips

Bw+1C*8*2

Behind head bb press

40kg*12

Monday

AM

Squats

140kg*5*2

PM

Snatches

50kg*3

55kg*3

60kg*3

65kg*2

70kg*2

75kg*1

77.5kg*1

80kg*1

82.5kg*1

85kg*1 PB

Leg press

weight*8*3

note: weeeeee another weeee PB on the snatches.... but not only was it a PB but i didnt miss a lift all day . All very good technique.

[ohjoshua]

Tuesday

bench press

107.5kg*5*2

dips

Decline BP

BB curlz

Power cleans

upt to 100kg*1*2

Wednesday

Power snatches

50kg*3

60kg*3

65kg*3

Dead lifts

157.5kg*5*2

Rack lifts (will go lower on these next time)

Chin-ups

Seated cable row

Hyper ext

[ohjoshua]

AM

Clean + jerk

60kg*3

70kg*3

80kg*2

90kg*1

95kg*1

100kg*1

105kg*1*2

PM

Snatches

60kg*3 (missed first one... first miss in ages)

65kg*2

70kg*2

75kg*2

squat jerks

75kg*2

85kg*2

95kg*2

Note: every thing is going well

[Laver]

I find it easy to miss Snatches @ less than 85% of 1RM. It's like you have to force the dip and form, which creates imbalances for me, need the weight to drive me into the right form.

[ohjoshua]

Close grip BB BP

60kg*8

80kg*5

100kg*7*2 PB for reps

Dips

bw+18kg*12

Bw+27kg*8

Seated DB press

11kg*10

22.5kg*8

32.5kg*6 (last 2 spotted)

BB press downs

2*stack*10,8

Pull over + leg raises

25kg*10

32.5kg*10*2

note: really intense session today... trained with sam who is a stronger then me on most exercises which was cool.

[ohjoshua]

I find it easy to miss Snatches @ less than 85% of 1RM. It's like you have to force the dip and form, which creates imbalances for me, need the weight to drive me into the right form.

I did do a warm up or any thing... i usually do a couple at 50 to get things moving...

its all good though missing is now the execption... used to miss all the time.

[ohjoshua]

AM

Back feeling not right before begining squats

Squats

60kg*5

100kg*3

130kg*2

155kg*3*2

PM

Leg press

up to 6 plates per side*5

Leg curlz

42lb*12,10,10

Standing calf raises

40kg*15

note: back really feeling tweeked... not the best technique on the squats :S hips shot up on one of the reps. I think it all started from of stretching the abbs on sunday night.

[ohjoshua]

Tuesday

13/10/09

AM

Clean + Jerk

60kg*2

70kg*2

80kg*2

90kg*1

95kg*1

100kg*1

105kg*1

107kg*1

Flat BB BP

60kg*5

80kg*2*2

100kg*3

105kg*1

110kg*1

115kg*3*2

cardio 20min

Abbs*3 sets

note: cleans and the bench felt really good, quite easy. Back is still a bit niggily but it only hurts randomly when i twist etc.

[ohjoshua]

PM

Decline BB BP

60kg*10

90kg*8

110kg*8 PB for reps

Dips

27kg + Bw *13

------------- 30min break -----------

Hammer curlz

27.5kg*12*2 (loose)

25kg*12

preacher curlz

35kg*6

30kg*8

25kg*10

Concentration curlz

20kg*8

17.5kg*8

note: three weee workouts today... feeling really good!

[ohjoshua]

AM

Snatches

50kg*3

60kg*3

65kg*3

70kg*2 (one miss)

75Kg*0,0,1 ( jesus)

PM

Snatches

50kg*3

60kg*3

65kg*3

70kg*2

75kg*1-2*3

Note am session was shit... but no misses in the PM session.

[ohjoshua]

Deadlifts

110kg*5

150kg*2

170kg*3*2

Rack lifts

150kg*5

180kg*5

note: got through the deadlifts pretty easy.

[ohjoshua]

PM

Chin-ups

Bw*8

Bw+9kg*8*2

Bent over BB rows

60kg*5

80kg*5

90kg*5

Note: good weee pump while on the desk.

[ohjoshua]

Saturday

Close grip bench press

100kg*3*2

107.5kg*3 (one extra 2.5 on one side! ffs felt funny)

Clean and jerk

100kg*1*2

Monday

165kg*1,2 (10 sec between 1st and second lot)

165kg*3 PB

Flat BB BP

120kg*3*2 PB

note: ok so this week is hard! the PB's are coming though