Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Lugi: I will have to do a weee vid at some stage... its been ages since my last vid.

Squats

60kg*3

100kg*3

115kg*3*2

130kg*3*2

142.5kg*2*4

Bench press

77.5kg*3

92.5kg*3

105kg*3*6

DB shrugs

61kg*4*3

Upright rows

35kg*8

45kg*8

55kg*8

note: really fatigued today... back muscles a bit twingy.

[ohjoshua]

Squats

90kg*5

130kg*3

152.5kg*2*5

Bench press POR

70kg*5

85kg*3

100kg*3*2

112.5kg*3*3

130kg*1

Bench press

112.5kg*3*2

150kg*1*2 (spotted)

Squats

105kg*3

125kg*3*2

145kg*3*4

Dynamic lunges

bw*10*3

Hammer curlz

30kg*10

Sup curlz

22.5kg*10

17.5kg*10

note: good session... learning some tips on bench press from terry who was one of the refs from the weekend. Did some in comp style, quite difficult.

[ohjoshua]

Tuesday

23/3/10

Chin-ups

bw*6

15kg*6

bw*10

Military press

50kg*4

60kg*4

70kg*4

note: Military's were feeling good.

[ohjoshua]

Wednesday

Bench press

70kg*5

85kg*3

100kg*3*2

112.5kg*3*2

120kg*2*3

Deficet DL's

100kg*3

120kg*3

135kg*3*2

Deadlifts

140kg*3

165kg*3*5

note: will have to do my assitance exercises later or tomorrow.

[tinytraps]

Nice lifting bro. Do yo have a set weight/percentage you like to work with on your in between days?

[ohjoshua]

tried to go up to about 80% of 1RM but 70kg was 82% so just rough maths.

[ohjoshua]

Thursday

snatches

50kg*2

60kg*2

70kg*1

75kg*1

80kg*1

85kg*0,0,0,0,0,0,1 PB equal

Note: technique went when i hit 85kg and kept missing it.

[ohjoshua]

Deadlift

160kg*3

190kg*1

215kg*1 7.5kg PB in 7 weeks

note: terry and john were doing some deadlifts.... so jumped in.

[Laver]

Lol you crack me up, 7 attempts at a weight is insane, if you

re not fried by the 3rd or 4th attempt, then it's to light

But nice work. I wna see some OL vids next time your doing them

[steak]

PB :clap: good work fella

[ohjoshua]

steak: cheers mate a decent PB at that... will do 220 in a couple of weeks.

Laver: I just wanted to get it but kepting missing. I am guessing i would have current strength for 90kg snatch but technique would need a tickle.

Friday

Squats

60kg*5

90kg*3

115kg*3

130kg*3*2

150kg*3*6

Monday

Squats

60kg*5

90kg*3

130kg*3

152.5kg*2*5

[ohjoshua]

Monday

PM

Bench press

60kg*5

85kg*3

100kg*3*2

112.5kg*2*3

120kg*1*3

note: second part of the session... busy as today.... will try and do the rest of the squats tonight on the counter.... but might be a push.

[ohjoshua]

Tuesday...

AM

Power cleans + Jerk

60kg*3

80kg*1

90kg*1

100kg*1 (getting a tiny bit lower)

Squats

70kg*5

100kg*3

135kg*3*2

Lunges

60kg*10*3

Good mornings

80kg*5*3

Seated cable rows

150lb*10

190lb*10

240lb*10

285lb*10

Supine rows

bw*25*2

Hammer curlz

25kg*10

PM

Close grip BP

80kg*8

110kg*5,4

90kg*10

Militrary press

50kg*3

60kg*8

Skull crushers

45kg*10 (spoted)

35kg*8

note: I wasnted even supposed to "finish" any squats from yesterday... was just squat then bench... too used to squat bench squat. enjoyed todays sessions.

[ohjoshua]

Wednesday

Deadlifts

50kg*5

100kg*3

140kg*3

165kg*2*3

167.5kg*2*2

Bench press

80kg*5

100kg*3*2

112.5kg*2*5

Upright rows

35kg*8*3

DB shrugs

45kg*8*3

note: I did the close grip yesterday...

[ohjoshua]

Thursday

Chin-ups

Bw*6

15kg*6*3

sit-ups

bw*15*2

note: good full ROM chins, quite powerful.

[ohjoshua]

Thursday

PM

Wide grip pull-ups

Bw*8*3

Saturday

Squats

90kg*3 (video)

110kg*3

130kg*3*2

142.5kg*2*4 (video)

Bench press

70kg*3

85kg*3

100kg*3*2

105kg*3,2,2 (video)

Close grip bp + seated GM + bent over bb row

(60kg*8 + 5 + 12)*3

Note: got a couple of videos to get feed back on technique. First squat i sit back more (lighter) then heavyer i do my normal technique. Please comment which you think is better. Thanks.

[Big john]

Trainings starting to look sharp brother keep it up! :nod:

[ohjoshua]

Squating normal,

Sitting back a bit more (90kg)

[ohjoshua]

[Laver]

My thoughts, first bench, looks good actually, nice setup, good bar path, only thing is your feet are moving which could cause problems in a comp situation.

Squat,

IMO basically heavier weights WILL drive you further forward, plenty of accomplished powerlifters crouch quite far forward to hit depth and have a huge back drive on the way up, always think about keeping back up but if heavy weight drives you down it's no problem, means your maxing out! I imagine it would also be your body working out the best leverages to SFW, if going slightly further forward means it's gona be easier to get that weight up, you will.

Now I leave it open for the power lifters to give you some real advise and not just speculation

[Laver]

Edit:

First rep @ 142 looked really good, 2nd rep you rock forward a bit at the bottom, keep tight and avoid doing that, possibly caused by descending to depth a bit quickly.

[ohjoshua]

Laver: thanks for feed back... kinda get what you mean on the second squat.

LOL at feet. im not even using a leg drive and that weight is quite comfortable for me. Im just a lil hyper active and because im comfortable/happy they were doing there thing.

I will post up a snatch and clean + jerk for you to look at. Looking at my old vids i didnt do final hip drive on clean or snatches!

[tinytraps]

Hey OJ very good lifting.

Squat very good lighter set looked just on parallel if not maybe a little high. Im a big fan of trying to sit as far back as I can to use my overpowering pchain. First movement out of the hole should be with the head If you start using too much low back hips are shooting up first.

Bench is allgood bro, are you wearing a belt? just picked up that your elbows are coming a bit forward of the wrist, should be parallel a straight line (I do exactly the same thing :pfft: )

KUTGW bro good s#*t \:D/ :clap:

[ohjoshua]

awesome feed back TT... that will be why im feeling it too much in the shoulders when i go heavy (kinda like doing a front raise)

with squat... dammit I knew saw a hip shoot on the squat when it gets heavy but 140 should have been pretty :S .

[ohjoshua]

Bench press

70kg*4

85kg*3*2

100kg*2*2

105kg*1*4

Power cleans

60kg*1

70kg*1

80kg*1

90kg*1,2,3,2,1

Dead lifts

100kg*3

125kg*2*2

145kg*2*4

Standing calf raises

30kg*20

Leg curlz

30lb*20