Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

PM

Dead lifts

100kg*5

140kg*5

180kg*3*2

Snatches

50kg*3

60kg*3 (1 miss)

65kg*3

note: wasnt feeling the snatches after the deads... i seriously have training ADD today... did three days worth of exercises in one day, just couldnt help myself.

[Laver]

Gona guess the 3*165 is back squats, nice work keep it up.

Snatches after ME deads are a no no

[ohjoshua]

Laver: yeah stoked with 165 for reps (parallel back squat). Was only supposed to squat... ended up doing three days worth of main exercises and no assitance work :oops: .

Tuesday

Leg press

3plates*10

4*10

5*10

Wednesday

Chin-ups

Bw*6... nah too hard

Snatches

40kg*5

50kg*4

60kg*3 ( 1 miss)

65kg*3 (1 miss)

70kg*2

75kg*1*5 (1 miss)

Clean and jerk

75kg*2

80kg*2

90kg*1

95kg*1

100kg*1*3

note:

[ohjoshua]

Lat pull down

100lb*10

140lb*10

160lb*10

Seated Cable

195lb*10

240lb*10

BB curlz (strict)

50kg*10

note: quick weeee pump... do more later.

[ohjoshua]

Thursday

PM

Flat BB BP

up to

125kg*2*2 PB

Friday

Behind the head bb press

40kg*15

45kg*15

50kg*12

60kg*12

Upright rows

40kg*12

45kg*12

Lat raises

15kg*12

Squats

60kg*8

100kg*5

120kg*5

note: I am out of control.... did next weeks bench press :?

[Luigi]

Flat BB BP

up to

125kg*2*2 PB

I am out of control.... did next weeks bench press :?

nice benching very 8) or in other words :clap:

[ohjoshua]

Luigi:

Cheers mate, 130 for 2 next week :S

Friday

23/10/09

Snatches

up to

75kg*1*5 no misses!

Deadlifts

170kg*5*2

Tuesday

Squats

up to

175kg*2*2 PB

Leg press

6pps*5

Standing calf

50kg*10*2

leg curlz

42lb*10

48lb*10

weeeee PB on squats... 180 is very close now

the second rep of second set was a grinder!

[Laver]

Shit mate nice squats, if you can 2*2@175, then 185 should be more realistic than 180 if your pumped for it!

[ohjoshua]

Laver: I would love 185 but 175*2*2 was hard! eye balls all blood shot afterwards. I will do 180 first

Thursday

Clean and Jerk

60kg*2

70kg*2

80kg*2

90kg*2

Flat BB BP

60kg*8

80kg*4

100kg*3

110kg*1

120kg*1

130kg*2 PB

note: second rep on 130 was hard as hell... took it down too slowly and was put off because my spotter was leaning over in my face :S. Still very greatful for the spot and lift off dont get me wrong.

[ohjoshua]

Thursday

PM

Weight dips

bw*6

20kg*5

40kg*5 PB

Decline BB BP

60kg*8

100kg*5

120kg*5 PB

note: The PB's are rolling in again... I love weeks 7 and 8 of programs.

[thatwaslight]

bench is looking awesome mate keep it up 8)

[ohjoshua]

Thank you how kind of you to say so.

PM 2

Snatches

34kg*3

50kg*3

60kg*2

65kg*2

70kg*2

75kg*2

note: A few clients didnt show up today... so more training time. Snatches all felt easy. trying to keep it a bit closer to my body.

[ohjoshua]

Dead lifts

185kg*2*2

Chin-ups

bw*5

10kg*5

20kg*5

seated cable rows

210lb*8

255lb*8

300lb*8 PB

Single leg hypers with weight behind head

7kg*5L,5R,4L,4R

note: dead lifts were the the easyest out of all the doubles this week.

[Laver]

To Ohjoshua,

Please stop being so stong,

From Laver

[Best Bench]

Those are some impressive numbers :clap: , you should be rocking in time for the eastside open on 28 November. Everyones favorites will be there:Mike Z, Luigi, Genetic Gimp and Nurse Sissy Squat.

Head over to the eastside website entry forms are up now,

http://www.eastsidebarbell.co.nz

[ohjoshua]

Those are some impressive numbers :clap: , you should be rocking in time for the eastside open on 28 November. Everyones favorites will be there:Mike Z, Luigi, Genetic Gimp and Nurse Sissy Squat.

Head over to the eastside website entry forms are up now,

http://www.eastsidebarbell.co.nz

are you crazy?

do you think i want my 4 board bench and 1/4 squats revealed?

------------------------------------------------------------------------

To Laver,

:grin:

From Josh

ps. 20 kg heavyer...

[Best Bench]

are you crazy?

do you think i want my 4 board bench and 1/4 squats revealed?

Will be plenty of average lifting going on (especially if I am squatting) all about having a crack.

At least worth a watch looking like there will be a good turn out.

[Dr Squat]

Those are some impressive numbers :clap: , you should be rocking in time for the eastside open on 28 November. Everyones favorites will be there:Mike Z, Luigi, Genetic Gimp and Nurse Sissy Squat.

Head over to the eastside website entry forms are up now,

http://www.eastsidebarbell.co.nz

Nurse Sissy Squat, I'm feeling the hate. :wink:

[ohjoshua]

Saturday

Close grip BB BP

60kg*6

80kg*4

90kg*3

100kg*3

105kg*3

110kg*3 PB

Clean and jerk

60kg*2

70kg*2

80kg*2

90kg*2

95kg*1

100kg*1*2

105kg*1

107.5kg*1*2

112.5kg*0,0,0,0,1 PB

note: yay! c+J is finally moving again. had a few attempts but chickened out... when i finally went for it I caught it but wasnt too pretty.

[Laver]

Nice work on CJ, man I would've been nackered after four cleans @ 112kg, no way I could've jerked in on a 5th attempt!

Did you stand up with it easy enough?

[ohjoshua]

Monday

Squats

70kg*8

110kg*3

140kg*3

160kg*1

170kg*1

177.5kg*2 PB!

note: so looks like I will have my week three weight being 155kg for the new program.

[Luigi]

Monday

70kg*8

110kg*3

140kg*3

160kg*1

170kg*1

177.5kg*2 PB!

note: so looks like I will have my week three weight being 155kg for the new program.

squats ?

[ohjoshua]

yup

[SoaringSwine]

Argh. Your squats are killin' it right now.

[Laver]

Re: SS

I'm not to far away!!

Rekon I could bust out 2x 160kg on a good day, only 17.5kg to go!!