Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thursday

Sheiko prep, prep.

Flat BB BP

70kg*5

82.5kg*5*2

95kg*4*2

102.5kg*3*2

Squats

80kg*5

110kg*5*2

130kg*5*3

Flat BB BP

82.5kg*5*2

95kg*4*2

DB FLYs

22.5kg*10

Good mornings

95kg*5

note: skipped a couple of sets from the full routine which i will be starting on monday.

[ohjoshua]

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

still about 96kg.... am hopping with a little bit more volume doing sheiko i will start creeping closer to 100.

[Luigi]

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.

well done mate :clap: good to see persistence is paying off

[ohjoshua]

cheers guys,

Saturday

Flat bb bp

110kg*6

130kg*1

Tricep bP

60kg*8*3

Paused skull crushes

35kg*8,6,8

Tricep ext (cables)

50lb*10*3

Crunches

25,20

note: good session, learn a few new tricks.

[ohjoshua]

Squats

150kg*2*6

Bench press

110kg*2*6

Pull-ups

bw*8*3

note: I find pull-ups a lot harder then chin-ups... Weights were mainly fast today. I went a tiny bit heavyer then i should on squats though.

[ohjoshua]

tuesday

Deadlifts

165kg*2*6

Military

65kg*2*6

Supine rows

bw*12*3

Calf raises

30kg*12

40kg*12

Wednesday

squats

147.5*3*6

Military press

65kg*3*6

note: I dont know how im going to live with this program... its only day 3 and its already getting hard.

[ohjoshua]

PM

Pull-ups

bw*8*3

DB shrugs

45kg*12*3

note: good weee pump while on the counter.

[ohjoshua]

Deadlifts

165kg*3*6

Military press

65kg*3*6

Supine rows

Bw*15,12,

Chin-ups off a rope

Bw*10

standing calf raises

40kg*12

50kg*12

note: really good session. I was feeling a bit sore in the legs/glutes before i started but once i got into it not too bad.

[drizzt]

Nice training mate!

[ohjoshua]

Drizzt- cheers buddy. One up side of not playing sports is I can recover easily.

PM

SLDL DB's

25kg*12

35kg*10

45kg*10

note: was feeling very tired before i did this weee session... woke me up nicely.

[ohjoshua]

Friday

BB BP

110kg*2*6

Squats

147.5kg*2*6

Note: will do some chins later... Bum and shoulders are really taking a hidding!

[Old Bull]

How was Boris Prep Week?

[ohjoshua]

OB - I ended up doing the russian str program... borris next time.

Deadlifts

165kg*4*6

Military press

65kg*4*6

Pull-ups

Bw*9,8,8

note

note: another hard session... my bum is feeling the strain.

[ohjoshua]

Squats

147.5kg*4*6

Flat bb bp

110kg*4*6

Supine rows

bw*20

note: Bench felt light and easy as! Squats were a different story they took it out of me.

[ohjoshua]

PM

SLDL

70kg*12*3

Leg curlz

48lb*10*2

Standing calf raises

40kg*15

note: stood on a block for the SLDL a good stretch.

[ohjoshua]

Thursday

Deadlifts

165kg*2*6

Military press

65kg*2*6

Standing calf raises

40kg*16

note: glutes are still real sore... Body is hardly handling this routine. I should have gone front squats and deads...

[steak]

H

A

R

D

E

N

U

P

:grin:

[ohjoshua]

Steak- good call.

PM

Pull-ups

Bw*9*3

Rack lifts (just lock out)

up to

340kg*1

Weighted sit-ups

15kg*12*2

note: Ripped hand a on last lift in the racks... but plaster should stick it back on?

[Laver]

Haha wow, 340Kg Rack pulls, must look impressive despite the reduced ROM!!

That's quite a few plates!

Keep training hard bro, I'm updating my journal again so check in,

Peace

[ohjoshua]

Yeah felt cool, (traps sore as)

interestingly the ROM decreases quite a bit from the first set to the last.... The bar bend must reduce it by quite a bit.

[ohjoshua]

Friday

Squats

147.5kg*5*6

Flat BB BP

110kg*5*6

note: squats were good... bench didnt feel as strong today.

Monday

Military press

65kg*5*6

dead lifts

165kg*5*6

Bw*8,9,

Note: miltarys were hard as hell today... deads felt very solid! didnt know if it was the couple of days rest or the new belt???

[ohjoshua]

Tuesday

AM

Squats

147.5kg*6,6,6,6,6,5

note: I found this really hard! missed a rep in the last set..... didnt fail a rep, but didnt think i could get the last one. looking forward to the reps coming back down.

[steak]

good spell of training lately :clap: Keep up the good werk

[ohjoshua]

Tuesday

PM

bench press

110kg*6*6

Wednesday

Deadlifts

165kg*2*6

Military press

65kg*2*6

Supine rows

Bw*15,15,12

Standing calf raises

30kg*15

note: easy session.

[ohjoshua]

PM

BB curlz

50kg*10*3

leg curlz

42lb*12*3

Standing calf raises

40kg*15

50kg*12

note: good weeee pump.