Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

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

yeah i must be better at repping... tried 210 last week and failed.

Thursday

11/2/10

close grip Bench press

60kg*8

100kg*3

115kg*5

90kg*10

front squats

60kg*5

100kg*1

110kg*1

120kg*1

130kg*1

135kg*1 PB

140kg*1 PB

first time i have done the front squats in ageis happy with a couple of PB's... might have been good for 145.

note:will add some front squats soon.

[steak]

that was a good week bro! well done :clap: Im taking a few days off but after seeing that im thinking the break will nearly be over 8)

[ohjoshua]

cheers steak,

Im back on the creatine now and bw jumped up a soild 2-3kg! jumped on the scales today and 100.4kg!

[steak]

cheers steak,

Im back on the creatine now and bw jumped up a soild 2-3kg! jumped on the scales today and 100.4kg!

3 digits is where its at bro :grin:

[ohjoshua]

monday

squats

60kg*12

100kg*3

140kg*3*2

160kg*1

180kg*1

Flat BB BP

60kg*6

90kg*3

110kg*3*2

120kg*1

132.5kg*1

note: was supposed to be starting a new program this week... but not ready yet.... maybe next week :S

[steak]

still...it was a good session to start the week off :clap:

[ohjoshua]

still...it was a good session to start the week off :clap:

good for what?

Any way roll on the program...

Sheiko #29

tuesday

Bench press

70kg*5

85**4*2

97.5kg*3*2

105kg*3*5

squats

95kg*5

115kg*5*2

132.5kg*5*5

bench press

70kg*5

85kg*5

100kg*4*4

note: was supposed to do some good mornings and flys... but training took me an hour and a half as it was. Will do them this afternoon.

[SoaringSwine]

For GMs and flies they're meant to be very light, just active recovery...

DB flies = 10% of your bench max per DB

Gm = 30% of your squat max

[Viking Power]

still...it was a good session to start the week off :clap:

good for what?

Any way roll on the program...

Sheiko #29

tuesday

Bench press

70kg*5

85**4*2

97.5kg*3*2

105kg*3*5

squats

95kg*5

115kg*5*2

132.5kg*5*5

bench press

70kg*5

85kg*5

100kg*4*4

note: was supposed to do some good mornings and flys... but training took me an hour and a half as it was. Will do them this afternoon.

Hey OJ

training time is taking me around 2 hour mark or just over to complete so thats good mate, keep it up

VP

[ohjoshua]

For GMs and flies they're meant to be very light, just active recovery...

DB flies = 10% of your bench max per DB

Gm = 30% of your squat max

ah,

thank you ss.

I have already done the flys (chest is going to be sore tomorrow) but i will use the 30% for good mornings when i do it soon.

[ohjoshua]

VP

That is a bloody long time to pushing!

Do you think i would ruin the program too much doing assitance stuf later in the day?

[Viking Power]

VP

That is a bloody long time to pushing!

Do you think i would ruin the program too much doing assitance stuf later in the day?

Hey OJ

Not sure about that one but maybe you can try if you are to tried next training day you will need to look at it, rest is very important in this form of training I have notice, good luck

VP

[steak]

harden it up bro...2 hours is a good session :grin:

[ohjoshua]

Steak: maybe one day.

16/2/10

PM

DB FLYS

22.5kg*10*5

Good mornings

60kg*1

17/2/10

Chin-ups

Bw*5

15kg*5*2

Bw*10

Supine rows

Bw*20

BB curlz

60kg*12

note: quick pump/pull session today.

[ohjoshua]

Thursday

Deadlifts to the knee

105kg*3

125kg*3*2

145kg*3*2

155kg*3*4

Incline Bench press

60kg*6

70kg*6*2

60kg*6

Dips

bw*5

10kg*5

15kg*5

20kg*5

25kg*5

Deadlifts from rack

115kg*4

135kg*4

155kg*4*2

175kg*3*4

Lunges

bw*10

50kg*10*4

Sit-ups

Bw*10*2

note: A few new exercises today... enjoyed the deadlifts to the knees felt like a good pop. First time doing incline bench in like a year.... went ok. lol

[Laver]

You changed program again or something?

[SoaringSwine]

When doing DLs to the knees, pause for a bit before you lower the bar.

[Viking Power]

When doing DLs to the knees, pause for a bit before you lower the bar.

I agree with SS, the movement is small so concentrate on keeping the tension in lower back it will make you stronger OJ

VP

[ohjoshua]

SS + VP: thanks for making the exercise harder.

Laver: still focusing on increasing my total strength. It is a powerlifting program. OL's are not going backwards though.

Friday

Tri press

1pps*12

2pps*12

3pps*10

seated cable row

120lb*12

180lb*12

225lb*12

Seated DB press

15kg*12

25kg*12

32kg*8

BB curlz

60kg*13

Cable curlz

42lb*15

Standing calf raises

50kg*20

note: Just a weee pump.

[ohjoshua]

Saturday

Bench press

70kg*5

82.5kg*5*2

102.5kg*3*5

Squats

60kg*8

90kg*5

110kg*4*2

130kg*3*2

140kg*3*5

DB FLY's

20kg*10*5

Seated GM's

70kg*5*5

Monday

Leg curlz

36lb*12

42lb*12

54lb*12

Supine rows

bw*20,25

calf raises

30kg*15

50kg*12

30kg*15

BB curlz

30kg*15

note: enjoying the light training with sheiko. nice and smooth, almost easy.

BW = 101kg

correct journal....

[ohjoshua]

Tuesday

Squat

90kg*5

110kg*4

130*3*2

147.5kg*2*5

Bench press

70kg*5

82.5kg*5

95kg*4

102.5kg*3*2

110kg*3*5

Front squats

82.5kg*3*2

102.5kg*3*2

110kg*2*4

DB flys

15kg*10*5

Good mornings

60kg*5*5

push ups

10*5

note: did todays session in two parts... front squats were most challenging.

[ohjoshua]

Wednesday

chin-ups

bw*6

15kg*6

bw*12

Situps

bw*15

note: getting a few pull in on my off day.

[ohjoshua]

Deadlift to the knees

105kg*5

125kg*3*2

145kg*3*2

155kg*2*4

note: doing the rest shortly.

[ohjoshua]

Thursday PM

Incline BB BP

60kg*6

70kg*6

70kg*6

75kg*6

Dips

bw*5

15kg*5

20kg*5

25kg*5

30kg*5

Rack lifts

115kg*5

135kg*4

155kg*4*2

165kg*4*4

Lunges

60kg*10*4

note: finished the rest of the session. time not allowing to complete in one session.

[ohjoshua]

Friday

bb cheat curlz (reverse grip, hang, power cleans.)

60kg*5

90kg*5

Clean + jerk

50kg*3

70kg*2

90kg*1

100kg*1*3

Seated DB press

20kg*10

25kg*10

30kg*10

Standing calf raises

40kg*12

60kg*12

note: a bit of fun... str is still there with the cleans... must do some snatches next week.