Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

PM

Clean + Jerk

up to

110kg*1*2

Seated DB press

up to

30kg*10 or 11

OH lunges

up to

32.6kg*12

Chin-ups

bw*14,8

note: no misses for clean and jerk... was the best and easyest 110 C + J ever should have really gone for a PB....

[ohjoshua]

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

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

cheers,

It is mad cow 5*5 advanced or intermediate...

but i add stuff in, lol.

[Luigi]

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.

squats looking strong

[Old Bull]

threes are a lot more fun then fives.

Not a truer word said :clap: :clap: :clap:

[ohjoshua]

Tuesday

Snatches

60kg*2

70kg*1

75kg*1

80kg*1

82.5kg*1

85kg*0*3

note: session started really well with no misses right up to 82.5kg, then bombed on 85kg (current PB).

[ohjoshua]

AM

Deadlifts

182.5kg*3*3 PB

Military press

70kg*3*3 PB

Chin-ups

30kg*3*3 PB

note: the 30kg chins felt better then the 25kg ones last week this is where the PB's start flooding in one more week to go on the program.

PM

Push ups

bw*51 PB

Chin-ups

bw*10

Pull-ups

bw*8 (mod)

Bw*6 (wide)

Incline push ups

bw*20

[steak]

Chin-ups

30kg*3*3 PB

niiiice!

[ohjoshua]

Cheers steak (you are good at taking a joke)

BB shrugs

60kg*12

100kg*12

140kg*12

180kg*12 + 140kg*12 + 100kg*12 + 60kg*12

Upright rows (cables) S/S Shrugs

stack*12 + 12*2

note: funness

[ohjoshua]

Squats

up to

167.5kg*3

Bench

up to

120kg*3

then

70g*25

Bent over BB rows

125kg*3

then

90kg*20

note: the 120 on bench felt heavyer the last time... chest was sore from too many push-ups and shit.

[Old Bull]

AM

Deadlifts

182.5kg*3*3 PB

this is where the PB's start flooding in one more week to go on the program.

Shot Bro,

on the 182.5kgs what do you think you will hit next week?

Merry Christmas

[ohjoshua]

just sticking to the program next week and jumping up another 5kg to 187.5kg*3*3

then the week after set a new PB, 205 - 210? would be cool.

[steak]

isnt it fucken insane how you can smash a weight one day and a week later add a few kgs to it and the f*cker wont hardly budge...good luck with your deadlift bro as we are about the same strength and i just missed a 210 twice when a 202.5 felt easy and flew up :roll: must have been the trifle

[ohjoshua]

Monday

28/12/09

Squats

70kg*5

110kg*3

140kg*2

167.5kg*3

175kg*1

185kg*1 PB

Military press (couldnt do bench without a spotter)

50kg*3

60kg*2

70kg*1

75kg*1

80kg*1 PB

Dead lift

190kg*1

202.5kg*1 PB

205kg*1 PB

note: I know i was supposed to do one more week on the program... but felt strong today so i went for a couple of PB's and got them. Very happy. I love 1RM PB's.

[steak]

Nice work fella :clap:

[ohjoshua]

Cheers steak... felt awesome.

Tuesday

AM

Chin-ups

bw*5

35kg*3*3

Bent over rows

110kg*8*2

Prone wide grip bor

70kg*12*2

Hyper ext

bw*20

note: chin-ups were hard as hell!!! last rep of last set was a head up... chin couldnt reach the bar. Will wait untill this after noon to do my bench. I want 140!

[ohjoshua]

Tuesday

PM

Flat bb BP

60kg*5

80kg*5

100kg*2

110kg*1

120kg*1

130kg*1

137.5kg*1 PB

note: only a 2.5kg increase on bench but a pb is a pb...

[steak]

more good work :clap:

[teamfatboy]

I'm with Steak - great to see the PBs creeping up. You'll nail that 140 soon! :clap:

[ohjoshua]

Thanks guys... PB's get me pretty high.

DB shrugs

44kg*12 + 32kg*12

Upright rows w SLDL

55kg*12*2

BB curlz

60kg*12

Standing calf raises

60kg*12 + 40kg*8 + 20kg*8

Leg curlz

42lb*10

60lb*8 + 42lb*8 + 30lb*6

note: just a wee pump this morning.

[ohjoshua]

Flat BB BP

110kg*2*6

Military press

65kg*2*6

Seated Cable row

66kg*15*3

Leg curlz

36lb*15

42lb*15,20

Standing calf raises

50kg*15*3

[ohjoshua]

Tuesday

Front squats

60kg*5

80kg*3

100kg*3*4

Wednesday

AM

Seated DB press

17.5kg*12

25kg*12

32.5kg*8 PB

Pull-ups

Bw*8*3

BB curlz

50kg*15

note: plan to sneak down for a quick deadlift today. Have decided to do sheiko starting next week. Was tossing up between it and russian str I think sheiko

[ohjoshua]

Wednesday

PM

Sneaky DL with the DL crew

130kg*3

155kg*3

180kg*8 PB!

200kg*3 PB!

note: woop, woop! very good lifting today! most i have done at 180 is 3 in the past. I am going to start doing the odd session with Terry.P and co.

[drizzt]

Just caught up on your log since Xmas, must say your lifts are looking very impressive! :clap:

Congrats especially on the deads, they look like they're flying up pretty quick :nod: I felt the same sort of upward trend towards the end of last year, but have now had 2 weeks off 'em I'm back into it today.

What's your bodyweight looking like now? Keep up the good work

[steak]

deads :clap:

[ohjoshua]

Close grip LPD

120lb*10

140lb*10

160lb*10

200lb*10

Seated Cable row

180lb*10

210lb*10

240lb*10

Wide grip Behind head LPD

100lb*10,12

Standing calf raises

30kg*12

50kg*12

note: good weee pump... good change of pace.