Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Wednesday 18/4/12

Had a feel days off feels great to be liftin again

this week just doing some reps will decide what to do next week as in a program.

Bench + rows

60kg*8

80kg*8

100kg*8

110kg*8

Squats - full squats today

60kg*5

100kg*5

140kg*3

165kg*3 (i had 10kg on one side and 15kg on the other as final plate :S)

170kg*2

Jerks off rack

60kg*2

80kg*2

90kg*2

100kg*1

110kg*1

115kg*1

Note: felt good to be doing some more reps on bench. Those ATG squats were hard. I dont like doing them because I get anterior pelvic tilt (hips roll under) which is bad for back. wil jsut do paraell next time.

[Laver]

I'm still enjoying watching your return to glory. Keep it up. Come to the CBC comp too, just sayn. April 28th in Whangaparaoa

[ohjoshua]

Cheers Laver, yeah its good to be back making progress... Maybe 2 more programs to get back there. then on wards and up wards.

[Laver]

You going to CBC?? Be good to see you in the flesh (no homo)

[ohjoshua]

OMG 20 reps suck!

Friday

20/04/12

bench press + rows

60kg*20*3

Squats

60kg*20

90kg*20

Note: omg fml... wtf 20 rep squats should be illegal!

[ohjoshua]

Monday

23/04/12

Bench and rows

60kg*5

80kg*5

100kg*5

107kg*5

112.5kg*5

Squats

60kg*8

90kg*5

120kg*5

140kg*5

155kg*5

Military press

40kg*12*3

chin ups

bw*8*3

Note: after little thought and lack of imagination i have decided to do a 5*5 program again. same first 4 weeks but last 4 weeks only doing 3*3 reps on top sets. trying to see if i can get a third day for speed and more assitance work on my training schedule.

[ohjoshua]

Week 2 day 1

bench + rows

60kg*5

80kg*5

100kg*5

107kg*5

115kg*5

Squats

60kg*5

90kg*5

120kg*5

150kg*5

160kg*5

A1 miltary press

40kg*8

50kg*8

55kg*8

A2 chin-ups

bw*6

7kg*6

bw*8

curlz

55kg*10

calf raises

55kg*10*3

Note: weights feeling good. but pissed i missed day 2 of week one... the last program i didnt miss one day... this one not off to a good start...

[ohjoshua]

Friday

04/05/11

Bench and rows

60kg*5

80kg*5

100kg*5

110kg*5

117.5kg*5

Squats

60kg*5

100kg*5

120kg*5

140kg*5

165kg*5

military press

40kg*8

45kg*6

65kg*5

Chin-ups

bw*3

16kg*3

16kg*5

balistic leg curl push ups

bw*10*3

some stretches...

note: good to have a bit of a longer session.

[ohjoshua]

monday 07/05/12

week 3 day 1

Bench and rows

60kg*8

80kg*5

100kg*5

112.5kg*5

120kg*5

squats

60kg*5

90kg*5

120kg*5

145kg*5

160kg*1

170kg*5

bb calf raises

60kg*10*3

sit ups

bw*10

5kg*10*2

Note: rows grib was really lacking today. bench felt good . squats quite hard

[ohjoshua]

week 3 day 2

bench and rows

60kg*8

80kg*5

100kg*5

115kg*5

122.5kg*5

Squats

60kg*5

100kg*5

130kg*5

155kg*5

175kg*5

Deadlifts

110kg*2

150kg*2

180kg*1

200kg*1

210kg*0

Note: training is rushing a bit. shouldnt be doing these weights to week 4 or 5. deadlift was too tired to make it

[Laver]

Squats are going well bro, 175x5 is nice

[ohjoshua]

Squats are going well bro, 175x5 is nice

fanks,

5*175 is hard as will be building up to 5*180 next week i hopes

[ohjoshua]

Week 5

day 1

bench + rows

60kg*8

80kg*5

100kg*5

115kg*5

125kg*4 PB

squats

60kg*5

90kg*5

120kg*5

150kg*5

180kg*4 PB

Note: could only get 4 on both bench and squats. I could have maybe grinded out one more squat but didnt want to risk it.

[ohjoshua]

week 5 day 2

bench and rows

60kg*8

80kg*5

100kg*2

110kg*2

120kg*2

127.5kg*3 PB

squats

60kg*5

90kg*5

120kg*5

150kg*2

180kg*2

190kg*1

Note: I had some one check the depth on squats and they are deeper then the last program so even thought numbers arent up much atm they are a lil deeper.

[ohjoshua]

Monday

Squats

60kg*8

90kg*5

120kg*5

150kg*2

180kg*5 PB

Bench + rows

60kg*8

80kg*5

100kg*5

115kg*5

125kg*5 PB

Miltary press

upto 60kg*5

chin ups

up to 5*16kg

Jerk

up to 120kg*1

bb calf raises

60kg*10*3

Note: good session happy to get the 5 reps for both bench and squats

[ohjoshua]

Bench and rows

60kg*5

80kg*5

100kg*5

115kg*5

130kg*2

Squats

60kg*5

90kg*5

120kg*5

150kg*2

Box jumps

up to

123cm

Note: I　was sick earlyer on the week on tuesday.... I lost 2kg nad wasnt feleling too flash on squats.

[ohjoshua]

Friday

25/05/12

Bench and rows

60kg*8

80kg*5

100kg*2

110kg*2

115kg*2*5 (just bench)

Chin -ups

Bw*6

Squats

60kg*5

90kg*5

120kg*5

140kg*2

155kg*2*4

ez bar curlz

35kg*10*3

Calf raises

60kg*10*3

Tri ext

30kg*10*3

Note: trying some of the speed stuff to get a bitz stronger b4 my next attempt at 127.5kg*4-5 and 185kg*4-5.

was working on speed for bench and deepth for squats.

[hjp]

bench an rows do you do same weight and back to back?

being fast/thinking fast in benching always helps I find. Nice work

[ohjoshua]

bench an rows do you do same weight and back to back?

being fast/thinking fast in benching always helps I find. Nice work

yeah i super set bent over rows with bench. after i finish my set of bench i grab weight off rack and row it. then have my rest.

same weight seems to work, keeping it balanced

[hjp]

Definitely a good way to do it to keep balanced. Smart idea

[ohjoshua]

cheer,

Wednesday

30/05/12

bench and rows

60kg*5

80kg*5

100kg*3

115kg*2

127.5kg*3

Deadlifts

70k*5

110kg*3

150kg*2

180kg*2

200kg*3 PB

Note: have been busy this week just had half an hour to get in.

[ohjoshua]

bench

60kg*8

80kg*3

90kg*3

100kg*3

110kg*3

120kg*6

Squats

60kg*5

90kg*3

120kg*3

150kg*3

180kg*3

chin ups

military press

50klg*8*2

[ohjoshua]

2* weeks since last training session. have been down to chch for holiday and had uni exams.

Friday 22/06/12

Bench and rows

60kg*8

80kg*6

100kg*5

110kg*3

1150kg*3

110kg*3*2

Squats

60kg*5

90kg*5

120kg*5

140kg*5*2

Calf raises

50kg*12*2

chin-ups

bw*6*2

military press

50kg*8*2

Chin ups

[ohjoshua]

Wednesday 27/06/12

squats

60kg*5

90kg*5

120kg*5

150Kg*5*2

Bench and rows

60kg*8

80kg*6

100kg*5

110kg*3*3

115kg*3

Miltarty press + calf raises + chin ups

(60kg*6 + 60kg*10 + BW*6)*2

Note: good wee session some faster reps on benching but 3rd rep was slowing down a lil... not completely happy with speed.

[ohjoshua]

Bench press

60kg*8

80kg*6

100kg*5

110kg*2

120kg*2

130kg*2 (FAILED a 3rd )

Cable rows

80kg*12*3

Squats

60kg*8

90kg*5

120kg*2

140kg*2

150kg*2

160kg*2

170kg*2

180kg*2