Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

thanks OB, I will do a true max out in five weeks for the south islands.

Y-T-W-L = stolen from SS... lol

[ohjoshua]

Squats

90kg*3

110kg*3

125kg*3*2

145kg*2*6

Bench press

70kg*5

80kg*3

95kg*3*2

110kg*3*6

DB flys

15kg*10*5

Squat

100kg*3

115kg*3

135kg*3*4

Seated Good mornings

60kg*5*5

note: wow... first full session in a while. Definately took two hours, felt like quitting. lol. I did some visualtions between sets during the last lot of squats.... imagined doing a squat (all aspects) next set through up.

[steak]

Good train OJ 8)

YTWL looks good...more moves than Big Johns Zumba class

[ohjoshua]

Good train OJ 8)

YTWL looks good...more moves than Big Johns Zumba class

cheers steak, I had to train again the day after... this new sheiko im on is a 5 weeker (to lead up to my next comp). Its four days per week! :S

Saturday

deadlifts to the knees

100kg*5

120kg*4

135kg*3*2

152.5kg*4*4

Incline bench press

60kg*4

65kg*4

70kg*4

75kg*4

80kg*4

85kg*4 PB

Dips

bw*6*4

DB BP

40kg*8

Rack lifts -below the knee

100kg*3

140kg*3

160kg*3*2

185kg*3*4

Abb pull downs

96lb*10*5

note: havent done incline on ages so got an easy PB. Rack lifts were hard as normal, hate them.

[ohjoshua]

AM

Squats

90kg*3

110kg*3

125kg*3*2

145kg*3*3

155kg*2*3

Bench press

60kg*5

80kg*3

95kg*3*2

110kg*2*2

122.5kg*1*2

110kg*2*2

note: Squats felt really good 0 hip shooting. bench didnt feel good at all very niggley. Had some arm wrestles on sat night, lost one and it hurt :S.

--------------------

[Jigga]

Had some arm wrestles on sat night, lost one and it hurt :S.

--------------------

Haha don't feel bad. Basic gym movements don't transfer that well to arm wrestling.

[ohjoshua]

PM

Squats

90kg*3

110kg*3

130kg*4*4

DB flys

15kg*10*5

Good morning squats

90kg*5

100kg*5

note: out of time... was suposed to do abbs, will do them tomorrow. I also plan to do back and biceps tomorrow.

[ohjoshua]

Tuesday

Chin-ups

bw*8

7kg*8

12kg*5

bw*6

Pendlay rows

60kg*8

80kg*8*2

bent over bb rows

60kg*10

80kg*10

100kg*12

BB curlz

20kg*30

Abb pull downs

96lb*15*3

note: found the chins and the abb pull downs hard as hell. chins were feeling it where i did the arm from arm wrestling.

[ohjoshua]

Deadlifts

110kg*4

130kg*3

150kg*3*2

175kg*3*3

185kg*2*3

Bench -Paused

60kg*5

70kg*3

80kg*3

95kg*3*2

110kg*3*2

110kg*1

DB press/flys

6kg*15-20*2

5kg*15*3

Deadlift off the knees

110kg*3

140kg*3

160kg*3*4

Good mornings

60kg*10*3

note: elbow really hurting during bench press, had to stop the heavy stuff early.

[steak]

you done a tendon or something eh?

[ohjoshua]

you done a tendon or something eh?

it feels like it.... our physio isnt here any more so i cant tell for sure.

It feelts like it will come right. I just have to back off on the bench a bit.

[ohjoshua]

Thursday

20/5/10

Standing Military press

40kg*8

50kg*8

60kg*8

Seated Arnold press

15kg*12

20kg*12

20kg*12

Lat raises

12.5kg*12*3

FF bench press shrugs

3plates*12

4plates*12 + 3 plates*12

note: just a wee shoulder session, only took about 30 min was quite enjoyable. no issues from the inner elbow.

[ohjoshua]

Friday

Squat

90kg*3

110kg*3

125kg*3*2

145kg*3*5

Bench press

70kg*4

80kg*3

95kg*3*2

110kg*2*2

115kg*1*3

DB flys

7-12.5kg*12*4

Squat

100kg*3

120kg*3

135kg*2*4

weighted sit-ups

30kg*10

40kg*10

60kg*10

Monday

Bench press

70kg*3

80kg*3

95kg*3*2

110kg*2*2

115kg*1*2

Squat

90kg*3

110kg*3

125kg*3*2

145kg*2*5

Bench

80kg*3

90kg*3

100kg*2*4

DB flys

12.5kg*8*4

Good morning squats

60kg*5

100kg*5*2

note: friday session elbow was still feeling niggley so skipped sat session... and it felt a lot better today (monday). got to love bench squat bench.... bench press is such a fun/easy exercise!

[ohjoshua]

Chin-ups

bw*8

7kg*6

12kg*6

22kg*3

Pendlay rows

60kg*8

80kg*8*2

Bentover rows

100kg*6

120kg*5

140kg*4 (grip was really slipping!)

Neck bridges

Boxing bag stand ups

big bag*1 PB

Y-T-W-L*5kg*1

[Big john]

Nice bit of training going on OJ keep it up man :nod:

[ohjoshua]

Cheers Big John, felt really tried before training today... luckly it was afairly easy day... infact looks like an easy week

Wednesday

Bench press (paused as usual)

70kg*5

80kg*3*2

95kg*3*2

110kg*3*6

DB flys

10kg*8

13.5kg*8*3

Deadlifts

110kg*5

130kg*3

150kg*3*2

175kg*2*5

Weighted sit-ups

40kg*8

50kg*8

60kg*8

note: as mentioned above quite a low volume session. Deads feeling good and bench fast. But inner elbow was feeling a bit niggley after 6 sets. :S still not 100%.

[Laver]

How do you do your weighted situps? I wouldnt budge with anything over 20kg !

[ohjoshua]

DB on the chest... Really feel it.

[ohjoshua]

Squats

60kg*5

90kg*5

110kg*3

130kg*3*2

145kg*2*2

155kg*1*2

bench press (paused as usual)

70kg*5

80kg*3

95kg*3*2

110kg*2*5

Seated db press

20kg*8

30kg*8

25kg*8

Squats

90kg*3

120kg*3

135kg*3*4

Seated good mornings

50kg*8

80kg*8*2

note: got through this session in about an hour and a half... was quite quick.

[Big john]

good bit of volume to wrap up the week :nod:

[ohjoshua]

wrapped up on sat... four days of shieko is quite tiring.

Sat

Incline BB BP

60kg*3

70kg*3

80kg*3

90kg*3 PB

95kg*3 PB

Dips

bw*4

bw+c*4

bw+2c*4

Dead lifts

110kg*3

130kg*3*2

150gk*3*2

165kg*3*4

Abbs

Stack *8

stack +c*8

stack+2c*8

note: abbs felt strong. Last rep on 95kg incline was a grinder.

[steak]

Training is looking good OJ 8) Nice efforts on the PBs brah :clap:

[ohjoshua]

Monday

Squats

90kg*5

110kg*3

125kg*3*2

145kg*2*4

Tuesday

Bench press (paused as usual)

70kg*5

80kg*3

95kg*3*2

110kg*2*5

DB flys

12.5kg*10*4

Face pulls

54lb*12*4

Good morning squats

100kg*5*3

note: didnt finish it all on monday have been way too busy. I have deadlifts on tomorow then should be able to do my back workout on thursday.

Program has started to taper down now, which is good . I am going to be setting new PB's at the end of next week.

[ohjoshua]

Wednesday

AM

Flat bb bench press -paused

70kg*5

80kg*3

95kg*3*2

110kg*2*4

Deadlifts

100kg*5

130kg*3*2

150kg*3*2

165kg*2*4

DB flys

15kg*8

12.5kg*8*3

Abb pull downs

stack*10

stack+1c*10

stack+2c*10

PM

Chin-ups

bw*8

Db rows

40kg*8

bent over bb rows

60kg*8

100kg*8

120kg*8

Seated Cable row

210lb*12*2

Military press

20kg*8

40kg*8

50kg*8

60kg*8

note: moving the weights really fast on both bench and deads . I was comparing the volumes on VP's sheiko the the six week sheiko I have been doing... almost half! im doing baby sheiko.

[Luigi]

Happy birthday bro.

25!! your now officially old :pfft: