Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Flat BB BP

60kg*3

80kg*4

100kg*3

110kg*1

120kg*1

130kg*1

135kg*1 PB

Snatches

doubles

up to 75kg

note: another good session... feeling really drained now!

[ohjoshua]

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?

the first four 'attempts' were just pulls... i was being a chicken...

when i finally went for it on my 5th i was pretty tired so was a lil tricky to stand up... need to work on my front squat next year. (getting back squat up to 200 this year)

[ohjoshua]

Power clean + Jerk

60kg*3

70kg*2

80kg*2

90kg*1

95kg*1

100kg*1

Dead lifts

120kg*3

140kg*3

160kg*2

180kg*1

190kg*2 PB for reps

note: this was the easyest PB of the week! i think i could have done three or four... but just sticking to the program.

[ohjoshua]

AM

Leg press

2pps*8

4pps*6

5pps*6

6pps*6

PM

Snatches

50kg*3

60kg*3

65kg*2

70kg*2

75kg*1

77.5kg*1*2

80kg*1

note: dream... 80kg felt very light and snappy... no misses

[Laver]

Nice snatches, jealous.

[ohjoshua]

Friday

Power clean + Jerk

60kg*3

70kg*3

82.5kg*2

87.5kg*2

92.5kg*0,1

Deadlifts

100kg*5

140kg*3

160kg*2

180kg*1

195kg*1

200kg*1

note: I have done 200kg before so im not calling it a PB. but i was about 8kg heavyer last time i lifted it.

[ohjoshua]

Ok...

Squats

70kg*8

110kg*6

150kg*2

170kg*1

180kg*1 PB

182.5kg*0 fail

note: first fail for squats in months! oh well didnt rest long enough or try hard enough.

[ohjoshua]

DAY ONE OF NEW PROGRAM! doing another lot of 5*5 intermediate.

Monday

PM

Squats

60kg*8

100kg*3

120kg*3

142.5kg*5 PB (for reps) @0.9 intensity for reps

130kg*5

120kg*5

100kg*5

Tuesday

AM

A1 Flat BB BP

107.5kg*5*5 @0.91

A2 Bent over BB row

112.5kg*5*5

note: weights are reasonbly fast at this stage last set of bench slowed down a little but i was a bit rushed for time.

[ohjoshua]

Tuesday

PM

60kg*3

65kg*2

70kg*2

75kg*1

77.5kg*1

80kg*1

Jerks from the rack

60kg*3 (squat)

90kg*2 (squat)

100kg*1 (squat)

105kg*1 (squat)

105kg*1 (split) (hard)

110kg*1 (easy)

115kg*1 PB

117.5kg*1 PB

note: he he he.... ok now no PB's for a few weeks ( 7 -8)

[Laver]

Tuesday

PM

60kg*3

65kg*2

70kg*2

75kg*1

77.5kg*1

80kg*1

Jerks from the rack

60kg*3 (squat)

90kg*2 (squat)

100kg*1 (squat)

105kg*1 (squat)

105kg*1 (split) (hard)

110kg*1 (easy)

115kg*1 PB

117.5kg*1 PB

note: he he he.... ok now no PB's for a few weeks ( 7 -8)

Wow man, awesome rack jerks.

[ohjoshua]

Laver: cheers bud... i helps for my confidence to catch them a bit lower when in the rack.

Wednesday

Dead lifts

157.5kg*5*5 @9.3

Military press

57.5kg*5*5

Chin-ups

5kg*5*5

Squats

110kg*5*5 @0.67

note: Day 2 of new program... deads feeling very good, chins easy, squats good grove... militarys, were hard as always!

[ohjoshua]

Worked out a new ranking system for intensity of the last rep during a set of multiple reps.

this is not RPE this is a calculation based on 1RM and i will be going above 100% (1.0) from week four on.

[SoaringSwine]

Worked out a new ranking system for intensity of the last rep during a set of multiple reps.

Care to elaborate?

Edit: You sneaky editor.

[ohjoshua]

Worked out a new ranking system for intensity of the last rep during a set of multiple reps.

Care to elaborate?

Edit: You sneaky editor.

Say for example your 5RM is 100kg... doing 80kg*5 is .08 intensity on your last rep. Even though it would be a lot less then 80% your one rep max the last rep would have been at 80% intensity.

get it?

did i make this up?

[ohjoshua]

Thursday

Snatches

60kg*3

65kg*2

70kg*1

75kg*1*2

80kg*1*3 (one miss to the front 3 catches)

note: pretty happy with the snatches... but was distracted and missed one (my fault though).

[ohjoshua]

Saturday

Squats

142.5kg*5*5

A1 Flat BB BP

80kg*5

90kg*5

100kg*5

105kg*5

107.5kg*5

A2 Bent over BB rows

80kg*5

90kg*5

100kg*5

105kg*5

107.5kg*5

Dead lifts

100kg*3

120kg*3

140kg*3

165kg*3

180kg*3

NOTE: wasnt supposed to do any deadlifts but TP was doing them and i was finished so did some for fun.

[ohjoshua]

Squats

100kg*5

120kg*5

130kg*5

140kg*5

147.5kg*5(@09.36)

Flat BB BP

110kg*5*5

Bent over BB rows

115kg*5*5

note: bench felt fast on first couple of sets! I am feeling I am stronger already.

[ohjoshua]

AM

Power clean + Jerk

50kg*2

70kg*2

80kg*2

90kg*1

100kg*1

Clean + jerk

105kg*1*4 (very short rest between reps 10seconds)

PM

Front squats

60kg*6

80kg*6

90kg*6

100kg*6

Standing calf raises

60kg*12,10

Walking lunges (with a client)

2* lengths of bb court... lol easy.

note: feeling very strong on the front squats and the clean and jerks.

would have liked to spend more time on both of my mini work outs but was real busy today!

[Luigi]

must be putting a lot of strain on your cns with those monday workouts ? whats the idea behind hitting every compound movement on the same day, some of them twice ? surely there cant be any benefit in that ?

[ohjoshua]

must be putting a lot of strain on your cns with those monday workouts ? whats the idea behind hitting every compound movement on the same day, some of them twice ? surely there cant be any benefit in that ?

was a weee typo... one of my "monday" work outs was actually on saturday.

Its all part of the program apart from the deadlifts.

This is the program that i gained 20kg for my squat in 8 weeks. Last program i only jumped up 5kg (also 8 weeks).

at the end of this 8 week cycle i will be doing 140kg for bench! finally the three plates! race you if your buld goes well?

[ohjoshua]

Wednesday

Deadlifts

162.5kg*5*5 (first set @9.55)

Military press

60kg*5*5

Chin-ups

10kg*5*5

Squats

110kg*5*5 @7

note: had to rush the chins and squats ... was super setting them so was panting a bit :S.

[ThePman]

must be putting a lot of strain on your cns with those monday workouts ?

Why would that strain the CNS?

whats the idea behind hitting every compound movement on the same day, some of them twice ? surely there cant be any benefit in that ?

If you're of the mindset that training equates to "trash the muscles to paste --> recovery for 7-10 days" it wouldn't seem so.

There's more to getting strong than that, though.

[ohjoshua]

Snatches

50kg*3

60kg*3

65kg*3 (1 miss)

67.5kg*3

70kg*3*3 (1 miss)

supine rows

bw*12*3

Face pulls

42lb*12*3

Leg curlz

42lb*12*3

note: Goodish sesh... stil dont have my snatches 100% missed 2 reps and bumped my knee on the way up on another. Trying to do a bit of prehabish work too.

[ohjoshua]

Flat BB BP

60kg*5

80kg*5

90kg*5

100kg*5

105kg*5

112.5kg*5

Bent over BB row

80kg*5

90kg*5

100kg*5

105kg*5

112.5kg*5

Squats

60kg*8

100kg*3

120kg*3

147.5kg*5*5

note: did it all in the room by the counter... no mirror/saftey bars for squats so hard to judge depth. Also bench in the room is very average. Got it all done.

[ohjoshua]

Squats

up

152.5kg*5

Flat BB BP

112.5kg*5*5

Bent over BB rows

112.5kg*5*5

note: Very hard today... last two sets of bench were grinders.