Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

AM

Squat

95kg*5

115kg*4*2

135kg*3*2

155kg*2*5

Bench press

72.5kg*5

90kg*4

102.5kg*3*2

115kg*2*6

PM

Squats

100kg*5

120kg*3

140kg*3*4

Good morning squats

80kg*5*2

90kg*5

Lunges

60kg*10*3

Lat raises

6kg*10*5

note: wasnt the same without my shoes :cry:....

[ohjoshua]

Tuesday

YTML*5 (1set)

A1 seated DB press

20kg*12*3

A2 Seated cable row

180lb*12*3

Chin-ups

Bw*6*3

Supine rows

bw*12*3

DB shrugs

25kg*25

Pull-over sit-ups

7kg*25

Roll-outs

bw*15

note: went a bit lighter today because im feeling really tired, supine rows were quite challening.

[ohjoshua]

Deadlift to knees

110kg*4

130kg*4

150kg*4*4

Bench

80kg*5

95kg*5

102.5kg*4*5

Deadlifts

110kg*4

130kg*4

150kg*3*2

162.5kg*3*5

note: feeling really burnt out and waking up quite frequently during the night. Not sure weather I should back off a bit on the intensity??? I see friday is a big day.

[SoaringSwine]

note: feeling really burnt out and waking up quite frequently during the night. Not sure weather I should back off a bit on the intensity??? I see friday is a big day.

As you should feel the week after a comp! Take it easy the next few days.

[ohjoshua]

yeah i know i should... but VP just rolls from one program to the next... I should be able to??? deload in week 5.

[steak]

:grin: VP is a monster in the making...

Im doing 37 back to back and Im pretty sure Im not fully recovered from the 1st one :shifty: time will tell but Im keeping a weather eye on it if you know what I mean. Sheiko flu is depressing :evil:

[tinytraps]

VPs a monster already :nod:

Good stuff OJ real good numbas bro!!!

[ohjoshua]

im sick, SS was right :cry:.

[Viking Power]

Hi OJ

yeah i know i should... but VP just rolls from one program to the next... I should be able to??? deload in week 5.

Hey brother I get sore too mate so I dig a little deeper inside myself find a new level for that training day - so when my back, chest or legs feel a little sore I block it out and say f*ck it I'll make you sore you SOB and I push harder concentrating on being more explosive with faster reps nothing will stop me from training today and completing my program, but shit at the end of the day mate it ain't an injury so it will recover if you have the right things in place - (strong mind = heart & will).

well I know my weights are not huge but this is how I think and nothing going to stop me.

:grin: VP is a monster in the making...

VPs a monster already :nod:

LMFAO you guys are funny you are the monsters keep giving it fucking deaf Steak and TT

Stay the strongest Guys

VP

[ohjoshua]

Thanks for motivation VP, but im literally sick. (like the flu) off work and all.

I peaked at week eight... then i did a comp two weeks later without any de-loads.

I got greedy and tried to just train right through the comp but looks like im a week futher behind now. Compulsery de-load next week then back to week 3 the week after.

[Viking Power]

Thanks for motivation VP, but im literally sick. (like the flu) off work and all.

I peaked at week eight... then i did a comp two weeks later without any de-loads.

I got greedy and tried to just train right through the comp but looks like im a week futher behind now. Compulsery de-load next week then back to week 3 the week after.

oh well get well soon OJ train hard mate

VP

[ohjoshua]

Wednesday

PM

Close grip BP -paused

60kg*8

80kg*8*2

DB curlz

15kg*12*3

Dips

bw*12*3

note: this was done for i got sick... just a late post.

[ohjoshua]

ah! so i did two things wrong... I went straight into week one without doing the conditioning week. Then i did a comp after week one and then didnt deload. No wonder i over trained.

Nvm that is in the past now. Now on with the plan to the comp in 6 weeks south island champs.

1 week deload next week.

Then running a 5 week sheiko (CMS comp) with comp as scheduled at the end of week 5.

so back on track.

[ohjoshua]

Im back.

Bench press

72.5kg*5

85kg*4*2

102.5kg*3*3

Squats

90kg*5

115kg*4*2

135kg*3*3

Good morning squats

80kg*5*3

Lunges

60kg*10*3

Hammer curlz

16kg*10

27.5kg*10

22.5kg*10

note: easying back into it.

[ohjoshua]

Tuesday

4/5/10

Chin-ups

bw*6

15kg*6*2

Bent over BB rows

60kg*8

80kg*8

100kg*8

Y-T-W-L

3.5kg*5

Abb pull downs

70lb*10

96lb*10*2

Sit-ups

15kg*10

Arch stretches

chalk container*3*20sec

Toe touches

10sec*5

note: just a pull and prehab session.

[ohjoshua]

Wednesday

Deadlifts

100kg*5

130kg*4*2

152.5kg*3*3

Close grip BP -paused

60kg*8

80kg*8

60kg*8

shrugs

8*3plates

8*4plates

8*3plates

Upright rows

25kg*8*2

35kg*8

note: I am actually quite enjoying this conditioning week.

[steak]

Dont get to used to it

[ohjoshua]

Thursday

Standing military press

50kg*6

60kg*6

65kg*3

70kg*3

75kg*1

Seated DB press

25kg*5

30kg*5

34kg*5

note: did some heavy overhead pressing today (for me) and felt really good.

[ohjoshua]

Friday

Flat BB BP

70kg*5

90kg*4

102.5kg*3*3

DB FLYS

15kg*10*3

Squats

60kg*8

100kg*5

120kg*4*2

135kg*3*3

Bent over BB rows

80kg*5

100kg*5

120kg*5

Lat pull down 20 sec rest

150lb*8*3

Good morning squats

80kg*5*2

90kg*5

note: last day of the conditioning week. back into the heavy stuff next week.

[ohjoshua]

Squats

60kg*8

100kg*5

115kg*3*2

135kg*2*3

bench pressing

70kg*5

80kg*4

95kg*3

102.5kg*2*3

DB flys

12.5kg*8*4

Abb pull downs

80lb*10

96lb*10

80lb*10

note: another good easy session... feeling really strong on the bench.

[ohjoshua]

Squats

100kg*3

140kg*2*2

160kg*1

180kg*1*2

bench pressed POR

60kg*5

90kg*3*2

110kg*2*2

122.5kg*1

135kg*1*2

Deadlifting

100kg*3

140kg*2

170kg*1

190kg*1

210kg*1*2

notes: First squat at 180 was fastish second slower. First bench at 135 was hard as hell, second was a lot faster. Both deadlifts at 210 were very hard, quite drained from the whole session.

I did two singles at the same weight on did on squat and bench in the comp and i did it all with far less rest then in the comp.

[ohjoshua]

Thursday

Y-T-W-L

4kg*5

Seated DB press

15kg*8

20kg*8

25kg*8

Lat pull down

100lb*12

Wide grip pull-ups

bw*8

Face pulls

54lb*12

Leg curlz

60lb*10 PB

50kg*12

note: was quite a rushed session... was trying to fit in some mental training now on light days (visualising the lifts etc). Really enjoying the feeling of doing the Y-T-W-L gets my back/shoulders warmed up and i think will help with retracting my shoulders during the bench press.

[steak]

Y-T-W-L ?

[Old Bull]

Good work on Wednesday Ohjoshua :clap:

[SoaringSwine]

Y-T-W-L ?