Ohjoshua's Intense city, lets ramp it up.

[Viking Power]

Happy Birthday young fella :clap: :clap: keep up the good training mate.

VP

[Old Bull]

Happy Birthday Bro

[ohjoshua]

Cheers guys, now its time to get serious with my training and eating!

[steak]

a bit late but happy birthday young fella...when you grow up you can do real sheiko

[ohjoshua]

Friday

Squat

90kg*5

110kg*3

125kg*3*2

135kg*2*3

bench

70kg*5

80kg*3

95kg*3*2

110kg*2*4

db flys

12.5kg*8*4

Seated goodmornings

80kg*8*3

chin-ups

bw*8

note: very easy today... looking forward to testing myself next week!

[nate225]

You'll be pleasantly surprise at your results me thinks! Sheiko FTW!

[ohjoshua]

Monday

deadlift

110kg*5

130kg*3*2

155kg*2*3

bench press

70kg*5

80kg*3

95kg*2*2

102.5kg*1*2

abb pulldowns

stack+20lb*8*2

note: easy peasy, bring the weekend!

Tuesday

pull-ups

bw*8

15kg*6

chin-ups

15kg*6

pull-ups

bw*8

Pendley rows

60kg*8

80kg*8*2

bent over bb rows

100kg*6

120kg*6

130kg*6

note: nice session good to push it a bit harder.

[Big john]

nice going bro...things are comming along nicely :clap:

[ohjoshua]

cheers, . the big one is on saturday!

Wednesday

Squats

90kg*3

110kg*3*2

130kg*2*3

Bench press

70kg*5

80kg*3

95kg*2*3

note: easyest session ever.... looking forward until testing! just have to try and not train before then.

[Viking Power]

GO HARD OJ,

look forward to seeing your results - kill that weight mate, no bullshit hype up just get under the bar focused and pumped and do the damage pal believe in yourself and PB's are coming bring on Saturday. :clap: :clap:

you have done the work now get whats owing to ya

VP

[steak]

Good lifts for you 2moro bro! Attack the bar!

Trust in yourself and the programme and the rest will come 8)

Give it stick!

[ohjoshua]

thnx boys,

a little bit scared/excited about tomorrow... esp with my squat. I want to try 200 :S.

[SoaringSwine]

Good luck tomorrow. SFW!

[ohjoshua]

Squats

180kg*1

190kg*1

200kg*1 PB

bench press POR

120kg*1

130kg*1

140kg*1 PB

Deadlift

205kg*1

215kg*0,1

222.5kg*0,0

note: very happy with my squat, 190kg was very tidy! could have done a couple more kg on my bench. and deadlift bombed...

[Big john]

Squats

180kg*1

190kg*1

200kg*1 PB

bench press POR

120kg*1

130kg*1

140kg*1 PB

bro awsome jobs on the PRs OJ :clap: :clap: hard luck on the DL bro, always the nxt cycle! :twisted: :twisted:

[steak]

good work on the 200 squat and a PB on bench bro. :clap:

[Viking Power]

well done brother, awesome did you rest long enough between squat, Bench, and deadlifts mate? did you have any energy food ie, banana's as setting new PB's in each group knocks you around.

Keep up the great work once again well done :clap:

VP

[SoaringSwine]

Mean squat!

[ohjoshua]

Thnx guys.... I dunno about the deadlift.... I had heaps of rest, but i wasnt eating.

Tuesday

15/6/10

Bench press

70kg*5

85kg*4*2

100kg*3*3

Squats

60kg*5

100kg*5

120kg*4*2

140kg*3*3

DB lunges

25kg*6*3

Hammer curlz

25kg*6*3

Good mornings

60kg*5

100kg*5*2

note: day 1 of the new program. some reasonably heavy good mornings felt good.

[ohjoshua]

Wednesday

chin-ups

bw*6

10kg*6

bw*6

bent over BB row

45kg*8

90kg*6

130kg*6

90kg*12

Military press

60kg*6*3

Lat raises

12kg*12

note: feeling quite weak on my non powerlifting stuff... rows going good but everything else was sucking :S ...

[ohjoshua]

Thursday

17/6/10

dead lifts

110kg*5

130kg*4*2

155kg*3*3

Shrugs

110kg*8 BB

42.5kg*8 Db

Upright rows

stack*5*3

Close grip BP-paused

60kg*8

80kg*8*2

note: every thing felt light, close grip bench was little challenging.

[ohjoshua]

Monday

sets reps %

Bench 1 5 50 70

1 4 60 84

2 3 70 98

4 3 75 105

Volume 2534

Squat 1 5 50 100

2 5 60 120

5 5 70 140

Volume 5200

Bench 1 5 55 77

2 4 65 91

5 4 70 98

Volume 3073

Lunges 3 10 15

GM's 3 5 80

Hammer Curls 3 10 25

note: go copy and paste! why didnt i start doing that sooner? any way good session.

[Luigi]

well done on the squat and bench bro. still ahead of me :evil:

[ohjoshua]

what did you expect?

[ohjoshua]

Friday

Deadlifts

110kg*5

130kg*5

150kg*4*2

165kg*3*4

Rack lifts

110kg*1

150kg*3

175kg*3*4

Bench press

80kg*5

90kg*5

100kg*4*5

DB shurgs

35kg*8

45kg*8*2

hammer curlz

45kg*6

Dips

bw*12*3

upright DB row

25kg*8*3

note: training is a drag today... didnt feel like it. Did one sneaky set of curlz with the 45kg DB's quite loose but felt pretty cool.