Ohjoshua's Intense city, lets ramp it up.

[Big john]

nice workout today OJ......on the sheiko too brother?

[ohjoshua]

nice workout today OJ......on the sheiko too brother?

yeah mate, im on week 8 so looking forward to testing this weekend.

[tinytraps]

nice workout today OJ......on the sheiko too brother?

yeah mate, im on week 8 so looking forward to testing this weekend.

Hey OJ how did you accomodate your oly lifting into sheiko? Id be keen to try similar fitting it in for strongman training.

[ohjoshua]

I think the best method with incorporating other styles of training is to do it on off days (sheiko is only 3* per week)

but I would be careful not to train at a high intensity on off days or you might fail at both.

[ohjoshua]

Power snatches

40kg*3

60kg*3

65kg*2

70kg*2,2

Jumping onto box

125.7cm*0,0 (too chicken) (50.2 inches)

100cm*1

125.7cm*0,1,1

Note: snatches feeling really good! that was the highest thing that i have jumped onto... ever... was so scarey at first but awesome when i got it.

[steak]

50 inch jump :clap:

[Big john]

man u got some air time tonight OJ...shot! :clap:

[ohjoshua]

you boys are taller then me...

try it

[ohjoshua]

Wednesday

7/4/10

Squats

70kg*5

90kg*3

110kg*3*2

132.5kg82*3

Flat bb bp

70kg*3

85kg*3

100kg*2*3

note: easy session. I am feeling quite tired though so I prob wont do anything until saturday... testing .

[drizzt]

Good luck with the tests mate

[steak]

Whoop! Its on this week for testing. Go hard Comrades :twisted:

take your prizes :twisted:

[ohjoshua]

Good luck with the tests mate

Whoop! Its on this week for testing. Go hard Comrades :twisted:

take your prizes :twisted:

Cheers boys... still resting up for it... will see how i feel tomorrow... other wise i hit them on sat.

[ohjoshua]

First one is is bench

Friday 9/4/10

Flat bb bp

70kg*3

85kg*3

100kg*2

110kg*1

125kg*1

132.5kg*1

145kg*1 PB (5kg)

Note: just as promised! was a hard rep, but i got it! weeeeeeee.

[steak]

nice work bro! i know how hard youve been training :clap:

let the numbers fall :twisted:

[Big john]

Nice work indeed bro...what a feat :clap: \:D/

OJ has anvanced a lvl:

[Viking Power]

good work OJ well done brother :clap: keep it up dude :clap: :clap:

[Old Bull]

First one is is bench

145kg*1 PB (5kg)

Note: just as promised! was a hard rep, but i got it! weeeeeeee.

Great Stuff Bro, you been working pretty hard at that Massive Lift :clap: :clap:

[ohjoshua]

PM

squat

192.5kg (2.5kg PB)

DL

215kg (7.5kg PB)

Total PB: 15kg in 8 weeks.

bombed on squat but think it was deeper then my 190 8 weeks ago

[ohjoshua]

cheers guys. enjoyed the program... i like it how it doesnt require a spotter the whole whay through if you do it properly.

[steak]

Whoop! Good numbers bro. Well done especially adding 15kg in 8. :clap:

We are going to have similar totals 8)

[ohjoshua]

Total was 552kg (1215lb), goal for end of the year 612kg (1346.5lb).

[teamfatboy]

Great work OJ, esp that big gain on bench. How u feeling now?

[ohjoshua]

Felt pretty fried on friday.

Monday

Box squats

60kg*5

100kg*5

110kg*5

120kg*5

130kg*5

135kg*5

Flat BB BP

70kg*5

80kg*5

90kg*5

100kg*5

110kg*5

BB Curlz

50kg*5

55kg*5

60kg*5

65kg*5

note: had quite an easy session today. Not sure if im going to keep these exercises.... I want something to help with my hips shooting up during the squat. will change curlz for a row or a chin.

[Viking Power]

PM

squat

192.5kg (2.5kg PB)

DL

215kg (7.5kg PB)

Total PB: 15kg in 8 weeks.

bombed on squat but think it was deeper then my 190 8 weeks ago

good going OJ awesome work keep it up brother.

VP

[ohjoshua]

chin-ups

Bw*6

Bent over BB rows

100kg*6

120kg*10

100kg*20

chin-ups

15kg*6

Sit-ups s/s roll outs

bw*25 + bw*10

standing calf raises

30kg*25