Ohjoshua's Intense city, lets ramp it up.

[Luigi]

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.

someone once told me you shouldn't squat in front of a mirror as you will rely on it.... sound familiar ? :wink:

[ohjoshua]

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.

someone once told me you shouldn't squat in front of a mirror as you will rely on it.... sound familiar ? :wink:

Kinda.... That person does sound very intelligent!

Wednesday

deadlifts

167.5kg*5*5

Military press

62.5kg*5*5

Chin-ups

15kg*5*5

Squats ATG

110kg*5*5

note: on holiday at the moment in aussie. Deadlifts were hardest ever!!! no belt, no chalk, like 40 degrees and i had to lower the weights. I normally just drop the weights for deadlifts, so all my muscles are real sore today.

[Luigi]

hows the holiday bro ? me and you should have a powerlifting comp between us in a few months...

[ohjoshua]

hows the holiday bro ? me and you should have a powerlifting comp between us in a few months...

good times (too much drinking though)... Ive already got a bit of a tan.

a few months? we wont be in the same weight catogery in a few months :pfft: .

Friday

Squats

152.5kg*4,3,quit

Leg press

5pps*10

6pps*10

Bench press

80kg*5

90kg*5

100kg*5

105kg*5

112.5kg*5

Bent over BB rows

80kg*5*2

Supported row

8w*12*2

Sit-up variations

note: was suposed to do 5*5 for 152.5kg but lower back was way gone from deadlifts. No belt and no shoes too.

[ohjoshua]

Tuesday

Squats (beltless, shoeless)

100kg*5

120kg*5

130kg*5

140kg*5

152.5kg*5

BB BP

60kg*6

80kg*3

100kg*3

110kg*1

115kg*5 PB

Bent over BB rows

up to

120kg*5

Seated DB press

20kg*10

25kg*10

27.5kg*9

Abbs

note: The bench press was very hard. I had no lift off or chalk and was sweating so my hands slipped outward and got pinched when i put it back!

[ohjoshua]

Out of free trials and out of money... Back to chch tomorrow.

Park training

Supine rows

Bw*20,20,20

Incline push-ups

Bw*20,20

Bench dips

bw*20,20

Chin-ups

Bw*10,10

Walking lunges (uphill)

bw+50kg*15meters

bw*15meters

Squats ATG

50kg*20

Standing calf raises

50kg*20

note: quite a good session... the 50kg was my gf on my shoulders so balance was a bit of an issue.

[ohjoshua]

Deadlifts

172.5kg*5*2 PB@1.01

Military press

65kg*5*5

Squats

110kg*5*5

note: was supposed to do 5*5 for deads but was too weak.

[ohjoshua]

Sunday

Squats

70kg*8

110kg*5

130kg*3

140kg*3

152.5kg*3

Floor press

70kg*5

90kg*3

100kg*3

110kg*5

120kg*3

130kg*3

note: didnt have a spotter so did floor press in the rack unstead of benchpress.

[steak]

Out of free trials and out of money... Back to chch tomorrow.

good training goin on :clap:

[ohjoshua]

Clean + Jerk

60kg*2

70kg*2

80kg*2

90kg*2*3

Front squats

60kg*5

90kg*3

100kg*3

110kg*3

Bent over BB rows

90kg*5

100kg*5

110kg*5

note: Good weee session... first time doing clean and jerks in a while. were all power cleans.

[ohjoshua]

Tuesday

AM

Flat bb bp

up to

115kg*3*3

Weighted chin-ups

20kg*3*3

Snatches

40kg*2

50kg*2

60kg*2

65kg*2

70kg*3 (1 miss)

PM

Box squats

60kg*6

100kg*6

120kg*6

140kg*6 PB

note: Was the first time i have done box squats in ages so an easy PB.

[ohjoshua]

Wednesday

Deadlifts

100kg*5

140kg*2

160kg*1

172.5kg*3*3

Military press

65kg*3*3

ATG squats

110kg*3*3

note: deadlifts felt a lot better then last week... shows what a couple of less reps does? looking forward to uping the weight on everything next week. Maybe on saturday if i cant help myself.

[ohjoshua]

Thursday

bb session.

seated DB press

15kg*12

20kg*12

25kg*12

27.5kg*12

bb curlz

55kg*12*3

Close grip BB bp

60kg*12

S/S 80kg*12

bench dips*12

DB shrugs -dropset

47.5kg*12

42.5kg*12

32.5kg*12

25kg*12

17.5kg*12

Lat raises -dropset

11kg + 6kg*12

note: have to start doing some more calfs and hammies.

[ohjoshua]

Saturday

Squats

60kg*8

100kg*5

140kg*2

157.5kg*3

Dead lift

190kg*1

Flat bb BP

up to

117.5kg*3

bent over bb row

122.5kg*3 PB

100kg*12

OH tri Ext

27.5kg*10

32.5kg*10

35kg*10

32.5kg*10

tri dips

Bw*10,10,10,10,10

[ohjoshua]

AM

Flat BB BP

up to

117.5kg*3*3

Squats

up to

157.5kg*3*3

note: second set of squats second rep was very sticky!

[ohjoshua]

Monday

PM

Clean + jerk

60kg*2

70kg*2

80kg*2

90kg*2

100kg*1*3

Weighted chin-ups

bw*5

15kg*3

25kg*3*3

[ohjoshua]

Tuesday

Standing calf raises

30kg*12

40kg*12

50kg*12

Leg curlz

48lb*12

54lb*10 PB

hyper ext (super man style)

bw*12

3kg*12

Sit-ups w twist

bw*20*2

note: good wee session with some regularly neglected body parts.

[ohjoshua]

Deadlifts

60kg*2

100kg*2

140kg*2

160kg*1

177.5kg*3*3

Military press

60kg*3

67.5kg*3*3

Squats

67.5kg*5

112.5kg*3

122.5kg*3*2

note: quite a good session deads and militarys feeling strong!

[ohjoshua]

Seated DB press

15kg*12

20kg*12

25kg*12

30kg*9

Cheat curlz

60kg*12*3

Lat raises

15kg*12 + 10kg*12

note: a good weee session but ran out of time... wanted to do some shrugs too.

[drizzt]

Nice deads mate :clap:

Interesting that you do the deads and squats in the same session - I find I'm stuffed enough after one of the two, how do you find it?

[ohjoshua]

Nice deads mate :clap:

Interesting that you do the deads and squats in the same session - I find I'm stuffed enough after one of the two, how do you find it?

My current program im squating 3* per week and deadlifting once. The day i do deadlift is my light squat day. But i wouldnt be much fun if they were both max effort.

Thursdy

PM

Snatches

50kg*2

60kg*2

65kg*1

70kg*1

75kg*1 (+one miss)

80kg*1*2 (+two misses)

Bent over BB rows

100kg*12

110kg*8

note: just a quick power session and catching up on some more rows... i need to do more back work.

[ohjoshua]

Friday

Squats

up to

162.5kg*3

Leg press

3pps*20*2

Leg press calfs

3pps*15*2

note: squats are starting to get close to PB's now. This was week 6 PB's for reps will be from next week on.

[ohjoshua]

Flat BB BP

up tp

120kg*3*3 PB

bent over bb row

up to

130kg*6 PB

lat pull down

Lat raises

note: happy with bench and rows. second set of bench was really strong and fast.

[ohjoshua]

Squats

up to

162.5kg*3*3

Leg press

3pps*20

Leg press calfs

3pps*15

note: squat feeling strong today. threes are a lot more fun then fives.

[steak]

Good to see those PBs coming in there. Good work.

What sort of programme is it...something like westside?