Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Wednesday

box squats

105kg*5*5

Military press

40kg*5

50kg*5

55kg*5

60kg*5

62.5kg*5

Chin-ups

bw*10

Clapping chin-ups

Bw*6*3

Deadlifts

70kg*5

100kg*5

130kg*5

150kg*5

170kg*5

note: first time doing clapping chin-ups today. I thought they would be harder, good fun though.

[ohjoshua]

good going OJ awesome work keep it up brother.

VP

cheers buddy, its been really motivating and inspiring having you on the site! good to have you here.

[ohjoshua]

Thursday

Lat raises

12.5kg*12*3

Close grip

60kg*8

80kg*8

100kg*8

Leg curlz

36lb*12

48lb*12*2

note: Just some assitance exercises.... leg curlz were good.

[ohjoshua]

Friday

Box squats

60kg*5

135kg*5*5

A1 Flat BB BP

80kg*3

100kg*2

112.5kg*5*5

A2 Bent over bb row

112.5kg*5*5

Good morning - squats

60kg*5

70kg*5

80kg*5

note: good morning squats felt cool.... Maybe a bit light, will build up heavyer next time.

[ohjoshua]

Bench

72.5kg*5

90kg*4

102.5kg*3*2

110kg*3*4

Squat

70kg*3

100kg*3

115kg*5*2

135kg*5*5

bench

80kg*5

95kg*4*2

102.5kg*4*5

note:Back to sheiko. squats were very hard... did then out side of the rack. would be very open to advice on my squats! why are they not improving at the same rate as my bench or deads? bench was smooth and fast.

[ohjoshua]

PM

lunges

60kg*10*3

Good morning squats

80kg*5*2

90kg*5

Seated DB press

20kg*10

25kg*10

27.5kg*10

note: good morning squats are cool. was weak on overhead DBs!

[ohjoshua]

Wednesday

AM

Deadlift

110kg*5

130kg*5*2

150kg*4*2

162.5kg*3*5

Bench

80kg*5

95kg*5

102.5kg*4*5

Deads off a block

100kg*5

120kg*4

130kg*3*5

PM

Penley row

60kg*10

80kg*10*2

Supine rows

bw*10

7kg*10 (vest)

15kg*10 (vest)

Face pulls

42lb*12*3

note: enjoyed the weighted supine rows...

[Old Bull]

How has the am/pm splits been going, training and recovery wise?

[Viking Power]

Hey OJ

heavy stuff first thing in the morning :shock: not much food in ya and light stuff in the afternoon?

It must be a mission to do that straight out of bed. :clap:

If it was me I'll be the other way round, what ever works I guess, and its working

VP

[steak]

yeah ..training first thing would be hard for me to begin with. You seem to be all over it though bro :nod:

[ohjoshua]

Cheers guys.

For some reason i dont find it that tuff to train at 11 - 11:30 am.

AM/PM seems to be a lot more managable then 2+hours straight. It means i can put more effort into the assitance exercises.

Any pointers on my squat? why is it gaining slower then the other two?

[Old Bull]

I want something to help with my hips shooting up during the squat.

A bit more core work, Pull Down Abs, Russian Twists/DB Side Bends and Hanging Leg Raise.

Are you belting in the Squats when you get up to your work sets?

The Belt will spread the load across your stomach (Core Bracing)

Your hips are coming up first because of your core, there also could be a technical thing too. A couple of points that you may or may not be doing get some one to watch.

Do a few sets how you normally do them up to your work set. At light weight the issues he would not see them, then ask the helper to look for the things below. Get him to check what is happening with your knees if they are coming in push them out just before you hit parallel and hard out on the way up. Start with the up first as pushing your knees out at the botmom will unlock the hips from the start position and you will drop an extra inch or so.

On your way up the first thing to move is your head, drive it up and back big chest and try to move the elbows forward.

Quite a few lifters will drop their head at the bottom of the squat, this makes you tilt forward, this applies to the elbows if they go back and up it does the same thing. Tilting slightly forward makes the hips come up first.

note: will change curlz for a row or a chin.

Say it ain't true

[ohjoshua]

awesome post OB,

Thanks.

[ohjoshua]

Snatches

50kg*3

60kg*2

70kg*1

60kg*1

70kg*1,1,1

75kg*1,0,2

80kg*0,1

85kg*0,0,0,1

87.5kg*0,0,0,0

note: Could have had the 87 PB dropped nuts a couple of times and one was super close just missed to the front.

[ohjoshua]

Friday

BB Curlz

60kg*10*3

Standing calf raises

30kg*15,12

Leg curlz

42lb*10

54lb*10

note: last training session before comp tomorrow.... Kinda regret doing those heavy snatches yesterday. But wont be going very heavy tomorrow it didnt fall it a good time for my program. prob do a 180 squat - 140 bench and go for it on the deadlift.

I wish it was in 7 weeks time, lol.

[teamfatboy]

Good luck for tmw anyway, you might just surprise yourself.

[ohjoshua]

CPC

weighed in at 99.05 (didnt have breakfast)

Squat

140kg 3 whites

160kg 3 whites

180kg 3 whites

Bench press

125kg 2 whites 1 red (moved my foot)

135kg 3 whites

140kg 3 reds (was a long pause)

Dead lift

200kg 3 whites

217.5kg 3 whites PB

---- (no attempt)

Note: placed 2nd in the 100kg novice division. 532.5kg total. Big ben got first and he was in a leauge of his own. I was suprised he didnt lift more actually, i could potentialy beat him in a year or so.

Squat: first comp so went very deep and didnt do a true max.

Bench: got greedy should have done 137.5 the pausing really made it harder.

Deadlift: 200kg didnt feel too easy, but being in the excitement of the comp made me do an unplaned PB. 217.5kg was quite hard so i skipped my last lift.

East side: well run comp and got to see/meet some strong guys. Leightons lifts were amazing! all of them super fast esp his squats and deads, looked like he could have used a lot more weight.

[Best Bench]

Great lifting yesterday Josh, for a first comp it was a great result :clap: . Good to catch up after comp, have to head down to CC's for a workout one day. Ben is not exactly a novice so I think you can take a moral victory on that one.

Eastside Push/Pull comp on 21 May (Friday Evening) if you are keen,hopefully that fits in with training. Get some of those strong boys from CC down for a lift as well.

[Viking Power]

Hi OJ

Good result for your first comp - its base to start working on for your second one well done :clap:

keep it up brother

VP

[steak]

mean bro :clap: Well done on your first outing :nod:

[drizzt]

Well done OJ, awesome result! :clap:

[Big john]

awsome stuff bro and meke results! good lifting 8)

[Laver]

Good work bro - squat seemed a bit low for you certainly! But good work.

Now you just gotta get on the Olly platform!

[SoaringSwine]

Nice first up total Josh. I think you'll find the pause always seems long when you're waiting for someone else to call press. Just make sure you incorporate it into your next training cycle (maybe even using a three count in your head), and it won't be such a bitch next time.

[ohjoshua]

thanks for support guys

SS: I will have to do some pauses on the lower %'s during my sheiko training.

Laver: funnily enough I at Eastside they have OL's on the other half. Watching one of their top guys, he was lifting like an efficent machine! I would love to give an OL comp a go this year too.

BB: I will try and get a few of the boys to do the push/pull (bench/dead) that would prob suit most of them. Squat is prob the least used exercise at CC. lol

note: will prob have a lighter session today. back into the full swing wednesday or friday.