Ohjoshua's Intense city, lets ramp it up.

[drizzt]

Trainings are looking good mate :nod:

[ohjoshua]

Thursday

28/1/10

Squats

147.5kg*2*6

Flat BB BP

110kg*2*6

Pull-ups

bw*10

Chin-ups

bw*10

Hyper ext

bw*12

note: Had hardly any warm up for the bench and strained by tendon a bit on the lift off.

[ohjoshua]

Trainings are looking good mate :nod:

lucky i dont post up a vid.... they dont look good while im doing them! just on paper. lol

[ohjoshua]

Clean + jerk

60kg*2

80kg*2

90kg*1

95kg*2,1,1,1

Snatch

50kg*2

60kg*1

65kg*1

70kg*0,1

Speed bench S/S face pulls

80kg*5*2 + 48lb*12*3

note: Just a bit of a muck around session. will try and do some more pull-ups later this afternoon.

[ohjoshua]

Squats

157.5kg*5,5,5,5,4

Bombed on last rep of last set.... Just ran out of gas.

[ohjoshua]

PM

Flat BB BP

117.5kg*5,5,5,5,4

note: ffs miss another rep of the last set!!! bah. needed more rest.

[ohjoshua]

Deadlifts

100kg*3

140kg*1

190kg*1

207.5kg*1

210kg*0,0,0

Military press

40kg*5

60kg*2

70kg*1

75kg*1

82.5kg*1 PB

note: Ended two of my movements early in the programk because of difficulty. Now i should be able to focus on squats and bench while having enough rest. 2.5kg for deadlift is pretty shit but 2.5 for military is not so bad. Only over a four week period.

[ohjoshua]

Flat BB BP

50kg*12

90kg*3

110kg*1

120kg*1

130kg*1

140kg*1 PB

note: weee. It was a lot easyer then 137.5kg 5 weeks ago.

[Luigi]

Flat BB BP

50kg*12

90kg*3

110kg*1

120kg*1

130kg*1

140kg*1 PB

note: weee. It was a lot easyer then 137.5kg 5 weeks ago.

nice work :clap: beat me to it

[steak]

whoop! - 3 wheels a side :clap:

[Viking Power]

Flat BB BP

50kg*12

90kg*3

110kg*1

120kg*1

130kg*1

140kg*1 PB

note: weee. It was a lot easyer then 137.5kg 5 weeks ago.

Good Benching mate, was it raw?

keep going hard mate nice work, what's your current bodyweight?

VP

[ohjoshua]

Cheers guys,

Squats

60kg*6

100kg*3

140kg*1

170kg*1

190kg*1 PB (5kg)

note: this was prob the easyest PB of the week (and the biggest) I should have gone for 192.5 but i had to start work.

[ohjoshua]

Close grip bench press

60kg*5

100kg*6

120kg*3 PB

Chin-ups

Bw*12,10,8

note: good session.

[ohjoshua]

double post

[steak]

gotta be happy with that seen as you posted it twice Good work

[Big john]

pulling some good training there bro....great work on on the pbs too man! 8)

[ohjoshua]

Good Benching mate, was it raw?

keep going hard mate nice work, what's your current bodyweight?

VP

all lifting is done with a belt (i had a hernia last year)

body weight is high 90's (96-98)

[Viking Power]

Good Benching mate, was it raw?

keep going hard mate nice work, what's your current bodyweight?

VP

all lifting is done with a belt (i had a hernia last year)

body weight is high 90's (96-98)

Good training OJ, what causes a hernia? is it stress placed on the the body- muscles?

[ohjoshua]

abdominal pressure forces the intestines through a weak spot. but it is mainly genetic.

[ohjoshua]

Saturday

Seated DB press

35kg*10 PB

Seated BB press

60kg*10

70kg*5

60kg*5

60kg*5

Lat raises

11kg*12

15kg*12

20kg*12

cable rears

30lb*12*3

Seated DB shrugs

38.5kg*12

48.5kg*12,20

BB shrugs (limited ROM)

180kg*12

220kg*12*2

note:

[ohjoshua]

Monday

Squats

60kg*5

120kg*5

130kg*5

140kg*5

150kg*5

Chin-ups

Bw*5

15kg*5

30kg*5 PB

PM

Leg press

4pes*8

5pes*8

6pes*3

7pes*3

8pes*1 max!

note: leg press wanted to max out today. Dont know total weight but used 25kgs and 20's and some 32.6kg.

[Viking Power]

Monday

Squats

60kg*5

120kg*5

130kg*5

140kg*5

150kg*5

Chin-ups

Bw*5

15kg*5

30kg*5 PB

PM

Leg press

4pes*8

5pes*8

6pes*3

7pes*3

8pes*1 max!

note: leg press wanted to max out today. Dont know total weight but used 25kgs and 20's and some 32.6kg.

Hey OJ

Great Chin ups today an leg press by the sounds of it, keep it up

VP

[ohjoshua]

cheers VP, they felt real good.

Flat BB BP

60kg*6

80kg*5

100kg*5

110kg*5

120kg*6

Seated cable rows

195lb*12

225lb*12*2

note: doing some reps this week kicking into a new program next week.

[ohjoshua]

Deadlifts

70kg*5

110kg*5

150kg*5

190kg*5

Standing calf raises

60kg*12

80kg*12

note: deadlifts felt very good and strong .

[SoaringSwine]

Nice deadlifts man, you should be good for more than 210 now!