Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Squat

90kg*5

110kg*4

132.5kg*3*2

152kg*2*5

Bench press

70kg*5

85kg*4

97.5kg*3*2

112.5kg*2*2

105kg*3

90kg*5

80kg*7

Squat

90kg*5

110kg*5*2

132.5kg*4*4

Good mornings S/S DB flys (no rest)

60kg*5*5 + 13.5kg*10*5

note: really didnt want to do this session.... had been a long week at work and wanted to head home.... ended up doing the good mornings and db flys with out rest.

[ohjoshua]

Tuesday

AM

Squat

105kg*5

125kg*4

142.5kg*3*2

162.5kg*2*4

Bench press

70kg*5

85kg*4

100*3*2

112.5*3*6

Squats

90kg*5

110kg*5

132.5kg*3

152.5kg*3*4

good morning S/S DB FLYS

70kg*5*5 + 13.5kg*10*5

PM

Arnold press

15kg*10

20kg*10*3

DB shrugs

51kg*12 + 25kg*12

Push-ups

Bw*10*5

note: some heavy weights for squats today... was good.

[steak]

note: some heavy weights for squats today... was good.

lookin sharp...good train 8)

[ohjoshua]

cheers steak

And thank you VP. Im on week 3 of a 4 week #29 then i will jump on the one you sent me?

Thursday

Deficit Deadlifts

100kg*3

125kg*3*2

135kg*3*4

bench press

70kg*5

85kg*4

100kg*3*2

112.5kg*2*3

120kg*2*2

(for got to do 112.5kg*3*2 for the second time!!!)

Deadlift from the rack

125kg*4

145kg*4*2

165kg*3*2

187.5kg*2*3

Lunges S/S DB flys

50kg*10 + 12.5kg*10*5

[SoaringSwine]

Pretty much all of the standard Sheiko templates can be found in this spreadsheet:

http://rapidshare.com/files/179760276/S ... .08.25.xls

[ohjoshua]

Seated cable row

120lb*10

165lb*10

210lb*10

255lb*10

Military press

20kg*10

50kg*5

60kg*5

65kg*5

note: that is all. Just a quick bit of balance work.

[ohjoshua]

Sunday

Squats

95kg*5

110kg*5

130kg*3*2

152.5kg*1

Dead lift

180kg*1

210kg*1 PB

Monday

Squats

90kg*5

110kg*4

130kg*3

135kg*3

155kg*3*5

Bench press

77.5kg*5

90kg*4

105kg*4*5

note: useless... was too busy on weekend to do my proper routine. and didnt get it all done today either. will finish it soonish.

[ohjoshua]

Tuesday

Chin-ups

bw*6

15kg*6

20kg*6

Seated DB press

20kg*6

30kg*6

37kg*5 (spotted)

Seated machine row

6plates*10

5plates*10

note: good wee session.

[ohjoshua]

Front squats

75kg*5*2

95kg*4*2

115kg*3*3

note: good viewing during the session. John warren did 210 at under 82 at 70 years old, he is now old enough and light enough to get the world record.

Just has to do it in comp. Awesome to watch.

[Laver]

he is now old enough

Lol this made me chuckle, cmon birthday cmon!! Gota break the 70 mark!

Awesome stuff tho I saw the vid u posted of him ages ago.

[ohjoshua]

Laver: if you cant get stronger, get older.

Wednesday

Deficit Deadlifts

105kg*3*2

125kg*3*2

135kg*3*2

Bench press

70kg*5

85kg*4

100kg*3*2

112.5kg*2*3

120kg*2*2

112.5kg*3*2

Rack lifts

125kg*5

145kg*4*2

165kg*3*2

190kg*2*3

note: did it all just have the assitance exercises to do.

[ohjoshua]

PM

Lunges S/S DB Flys

(60kg*10 + 13.5kg*10)*5

note: no resting... very hot.

[drizzt]

All lifts are looking good mate, nice work :clap:

[ohjoshua]

Thursday

Close grip 4 board bench press

60kg*10

80kg*8

100kg*8

120kg*6

BB curlz

60kg*10

70kg*10

Snatches

50kg*3

60kg*3

70kg*3

note: havent done snatches in ages they felt pretty good actually so might squeeze some more in.

[ohjoshua]

All lifts are looking good mate, nice work :clap:

thnx drizzt, your a moderator now... better be nice!

[ohjoshua]

Flat BB BP

70kg*5

85kg*4

100kg*3*2

112.5kg*3*7

DB Flys

13.5kg*10*5

Seated DB press

20kg*10*5

Good mornings

60kg*5*5

note: this afternoons workout was done in super fast time only time resting was while other guy i was training with did his set. Very tiring.

[steak]

this afternoons workout was done in super fast time only time resting was while other guy i was training with did his set. Very tiring.

Why..whats wrong with 75 mins rest between sets

[ohjoshua]

this afternoons workout was done in super fast time only time resting was while other guy i was training with did his set. Very tiring.

Why..whats wrong with 75 mins rest between sets

I had a client afterwards so had to make it speedy.

Squats

95kg*5

110kg*4

130kg*3*2

150kg*3*5

Flat BB BP

60kg*5

85kg*5

105kg*5,4,4,4,4

Dips

bw*20kg

bw*20kg

DB flys

12.5kg*8*5

note: Need to do front squats tonight....

[ohjoshua]

Tuesday

Front squats

60kg*5

75kg*5*2

95kg*4*2

115kg*3*3

Chin-ups

bw*10,8

Bent over BB rows

60kg*8

100kg*8

note: trying to keep a few pulls in there feeling quite fatigued today.

[ohjoshua]

Wednesday

Week 5, Day 2

TEST DAY

Squat

100kg*3

140kg*1

160kg*1

180kg*1

bench press

60kg*5

100kg*3

120kg*2

132.5kg*1

Deadlift

100kg*3

140kg*1

180kg*1

200kg*1

note: fucked up this week... I did week 4 day 1 unstead of week 5 day 1 (which is much easyer)

any way....

Squat

the deepest 180 i have done but definately wasnt easy.

Bench

Didnt do the best ramping weighted and wasnt in the grove.... on 132.5 i was favouring my right arm.

Deadlift

Easyest 200 ever. flew up was very tempted to try a heavyer one.

[steak]

respectable bro despite your act of muppetry :clap:

[ohjoshua]

respectable bro despite your act of muppetry :clap:

yeah, I didnt even realise until I looked at your journal and you were on week 4.... I was supposed to be a week ahead.

[ohjoshua]

Good fun!

Thursday 18/3/10

Bent over BB rows

60kg*8

100kg*8

120kg*8

Clean + Jerk

60kg*1

80kg*1

90kg*1

102.5kg*1

112.5kg*1 PB equal

117.5kg*1 PB easy!

note: very happy... I have done c + J 's only a couple of times in the last few months and this was very easy.... I think i could be good for 125. Its quite interesting that all i needed was to up my squat to improve my c+J.

[Viking Power]

Wednesday

Week 5, Day 2

TEST DAY

Squat

100kg*3

140kg*1

160kg*1

180kg*1

bench press

60kg*5

100kg*3

120kg*2

132.5kg*1

Deadlift

100kg*3

140kg*1

180kg*1

200kg*1

note: fucked up this week... I did week 4 day 1 unstead of week 5 day 1 (which is much easyer)

any way....

Squat

the deepest 180 i have done but definately wasnt easy.

Bench

Didnt do the best ramping weighted and wasnt in the grove.... on 132.5 i was favouring my right arm.

Deadlift

Easyest 200 ever. flew up was very tempted to try a heavyer one.

Hey mate

Great results from test day awesome :clap:

VP

[Luigi]

squat looking strong, you should chuck some vids up !