Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

keep it up mate!

cheers man.....

Where is your workout journal? Could you please post one week of your training for me to steal some ideas?

[ohjoshua]

I love reading your journals, man. Keep it up!

thnx.........

I read yours too, sucks about your back.... -SLDL good way to ask for back trouble?

Oh and I stole your slow low rep DL build up to get my PB. I never really went for single reps b4 the last couple of weeks.

[ohjoshua]

Monday 29/01/07

failure = f

TRICEPS

FLAT BP CLOSE GRIP (elbows in)

bar*20 (warm up)

40kg*12

50kg*10 (f10)

60kg*8 (f8)

DECLINE BP CLOSE GRIP

65kg*6 (f5)

60kg*6 (f5)

DIPS

2 sets of 6*bw (f6)

-super sets. Skull crushers (S)+ Dips (D)

S 8*20kg + D 3*bw (f2)

S 8*25kg + D 3*bw +S 3*25kg(f2)

D 6*bw(f6) + S 25kg*5(f2)+1 heavy TP negative.

[ohjoshua]

SHOULDERS

Bent over BB row

11*bar

10*40kg

10*40kg (f7)

10*40kg (f7)

Bent over seated lat raise

6kg*12

6kg*12 (cheat from 8th)

6kg*12 (cheat from 5th)

-super set. Bent over BB row + seated bent over lat raises

5*40kg+ 6kg*6 (f2)

5*40kg+ 6kg*6 (f2)

Upright BB rows

pre-set-weight?*7

PSW*12 (f9)

PSW*8 (f6)

Upright DB rows

8*12.5kg (f8)

9*12.5kg (f7)

12*12.5kg (f8)

DB Press

4*20kg

3*23.5kg (f3)

5*20kg (just! took like 3 seconds to slowly creep up).

[ohjoshua]

BOX JUMPS DAY

-for these I jump onto a gymnastics horse. This has 5 layers totaling approx 1m high .

If I use DB's during a set, I will preform a motion similar to a clean and jerk as i jump up(except final set).

5layers*bw*10reps

4layers*bw+10kg*7reps

5layers*bw+5kg*7

-drop set.

5layers*bw+10kg*6 + 5layers*bw*6 (assits from second)

4layers*1leg*bw*1 rep each leg

5layers*bw+10kg*3 (these reps DB's were on shoulders simlar to a BB squat. the 3rd rep i just made it up but crashed out.)

-note.

When I say +10kg that is 2*10kg DB's so its actually +20kg to my bw (88kg)

[Mike Zero]

I love reading your journals, man. Keep it up!

thnx.........

I read yours too, sucks about your back.... -SLDL good way to ask for back trouble?

Oh and I stole your slow low rep DL build up to get my PB. I never really went for single reps b4 the last couple of weeks.

I am yet to do SLDL although I am planning on it. I'm not going to go straight onto failure sets when I start but, a gradual build up might even help my back.

I do Deadlifts 5 x 5 at the same weight for about a month then I go for my one rep max and pump up the weight a bit for the next month. So yeah I only do one rep sets once per month.

How are you finding hack squats? Do your legs fail before your grip/whatever other stabilizers?

[poos_n_wees]

Those box jumps sound intense :shock:

Have you ever tried complexes? They're brutal but they helped ALOT back in the day when I was playing a lot of sport. If you were looking at trying something new with your training I suppose you could give them a try

Here's a link: http://www.alwyncosgrove.com/MetabolicPower.html

[ohjoshua]

hey poo's i prefer to fully hit one muscle group or movemnt hard.

but i will give it a try on sunday or monday. thnx for suggestion.

Thursday 01/02/07

calves.

STANDING BB CALVE RAISES( done in squat rack standing with toes on a 10cm round block.)

10*40kg

8*50kg

7*60kg (some assit to balance)

8*70kg (assit)

8*80kg (heavy assit)

10*40kg

[ohjoshua]

How are you finding hack squats? Do your legs fail before your grip/whatever other stabilizers?

I havent done much of these yet....

But my legs are very weak compared to my grip and stablisers, so legs fail first.

Also my TP has trouble with the BB hitting his calves at the bottom of the movement.... thanks to my tiny calves I have no such problem.

I reckon hack squats might be safer then deads or squats if youve got a sore back... because the bar is in the same plan as your back, the back stays from vertical.

[Mike Zero]

How are you finding hack squats? Do your legs fail before your grip/whatever other stabilizers?

I havent done much of these yet....

But my legs are very weak compared to my grip and stablisers, so legs fail first.

Also my TP has trouble with the BB hitting his calves at the bottom of the movement.... thanks to my tiny calves I have no such problem.

I reckon hack squats might be safer then deads or squats if youve got a sore back... because the bar is in the same plan as your back, the back stays from vertical.

Yeah that was what I was thinking, I'll have to try them out!

[ohjoshua]

Sunday 4/02/07

LAT DAY

Chin ups (on a 4"2")

3*bw (warm up)

10*bw-assits (2nd warm up)

11*bw

10*bw (f 10 )

10*bw (f 8 )

8*bw (f 6 )

wide grip over hand pull ups on a square corner

15*bw-assits

10*bw-assits

10*bw-assits

6*bw-assits

Chin ups on 4'2" - negatives (TP helps me up and pulls me down)

*4

*6

*4 (last two he didnt have to pull me down)

[deegee]

Keep up the good work!

[poos_n_wees]

Keep up the good work!

:ditto: Those pullups sound interesting!

[ohjoshua]

degee- thnx.... Also, are you judging the online comp? If so, you look like you've lost weight ( reduced the % of body fat) in your last pic's.

poo's- i couldnt afford to go to my usual gym so trained at home. It actually makes for nice variation. Im nice and sore now on my lats and abb's.

Monday 05/02/07

Today was a fun day, we learnt the olympic lifts and front squats.

clean and jerk (full range of motion even if I didnt need to.)

bar*1

Bar*2

Snatch (full range of motion even if I didnt need to.)

bar*1 -miss

bar*2 -miss on 2nd

bar*1

clean and jerk (as above)

40kg*1-miss

40kg*2-miss on 2nd

40kg*1

40kg*2

snatch (as above)

40kg single*4 -miss all

40kg singe*3 -with spots + 3-4 reps of over head atg squats on each set.

40kg double- miss second

40kg single*2

FRONT SQUATS

40kg*10

50kg*8 (f8 )

60kg*5 (f3)

60kg*4 (f3)

50kg*7 (f6)

50kg*9 (f5)

50kg*5 + extra negative.

40kg*9 (f9 )

40kg*7 (f6 )- 7 second rest - 40kg*3 (f 3 )

[poos_n_wees]

Today was a fun day, we learnt the olympic lifts and front squats.

clean and jerk (full range of motion even if I didnt need to.)

bar*1

Bar*2

Snatch (full range of motion even if I didnt need to.)

bar*1 -miss

bar*2 -miss on 2nd

bar*1

clean and jerk (as above)

40kg*1-miss

40kg*2-miss on 2nd

40kg*1

40kg*2

snatch (as above)

40kg single*4 -miss all

40kg singe*3 -with spots + 3-4 reps of over head atg squats on each set.

40kg double- miss second

40kg single*2

FRONT SQUATS

40kg*10

50kg*8 (f8 )

60kg*5 (f3)

60kg*4 (f3)

50kg*7 (f6)

50kg*9 (f5)

50kg*5 + extra negative.

40kg*9 (f9 )

40kg*7 (f6 )- 7 second rest - 40kg*3 (f 3 )

Nice! Have you got a trainer to teach you these?

[ohjoshua]

Nice! Have you got a trainer to teach you these?

Cheers,

Nah no trainer... but about 100 hours reading :oops: .

Its funny...

when I was in high school/uni/polytec I wouldnt touch a text book at gun point.

But now Im interested in something I would have to be severly restrained to stop me reading them all.

Also... front squats are GOD I cant beleive I didnt try them earlier.

There is no issue about going low i go right down no worries.

When i did my ATG back squats my stance was wide my feet were poined out and still a major struggle.

[ohjoshua]

Claves

STANDING CLAVE RAISES

20*bw (warm up)

10*bw LRLR 1 leg at a time continuous.

8*bw 1leg S/S 20*bw 2 legs 6 second pause during contraction on 13th,14th and 20th)

15*bw 1leg (failure on 11th)

8*bw+stu 2legs (I was in a semi squat.)

SEATED CLAVE RAISES- from the floor.

50*lawn roller (30-60kg)

[ohjoshua]

Wednesday 7/02/07

CHEST

Decline DB BP

20kg*10 (warm up)

30kg*5

35kg*2

40kg*1 PB :nod:

37.5kg*2 (just couldnt get lock out on 2nd rep!)

30kg*6 ( failure on 6th)

FLAT DB BP

27.5kg*10

27.5kg*8 ( failure on 8th)

27.5kg*7 (failure on 7th)

FLAT ON THE FLOOR DB BP

27.5kg*7

35kg*3 (failure on 2nd)

-just about fell on my face... I dont think i will be doing these again.

FLAT DB FLYS

11kg*8

16kg*6

11kg*9 (failure on 7th)

[I_lift]

Good work mate.

Are you in the NZBB 6 month Comp? Aslo with the decline DB press I hardly ever lock the elbows I find it uncomfortable with longer arms (6ft 4)

and harder to keep the dumbells straight if I'm pressing more than 35's (Kg)

[ohjoshua]

Good work mate.

Are you in the NZBB 6 month Comp? Aslo with the decline DB press I hardly ever lock the elbows I find it uncomfortable with longer arms (6ft 4)

and harder to keep the dumbells straight if I'm pressing more than 35's (Kg)

Cheers,

yeah im in the NZBB comp and so is my Training partner.

I couldnt get lock out because I ran out of steam, It was my slowest rep ever maybe 5 seconds.

later.

[ohjoshua]

Thursday 8/02/07

Dead lift day

- we havent done these for ages.

50kg*10

80kg*10

100kg*10

110kg*5

120kg*2

120kg*2

110kg*5

110kg*7 (failure on 5th)

-drop set.

100kg*6+80kg*7 (failure on 5th)

[ohjoshua]

Chest

FLAT DB BP

15kg*10

20kg*10

27.5kg*10

30kg*8 (failure on 7th)

Decline DB BP

30kg*9 (failure 9)

32.5kg*5 (failure on 5th)

27.5kg*7 (failure on 7th)

FLYS

-dropset

12.5kg*5 + 8kg*13 (failure on 9th)

-dropset

17.5kg*3 + 12.5kg*5 + 8kg*8 (failure on 5th)

17.5kg*6 (failure on 3rd)

-super set. Flat DB BP + Flys

25kg*5 + 8kg*6

.....................................................................................................

Boxing drills

30min (hit TP in the face with bare knuckle jab by mistake.... he wasnt happy. My bad)

[BJon11]

i have a fat lip to prove it... its all good though

[ohjoshua]

Tricep/Calfs

tuesday 13/02/07

CLOSE GRIP BP (elbows in)

40kg*15

60kg*8 (failure on 8th)

50kg*11 (failure on 11th)

70kg*5 (failure on 5th)

FRENCH PRESS

25kg*7 (failure on 7th)

DIPS (elbows in)

7*bw

8*bw-assits

10*bw-assits

STANDING CALF RAISES (on the block in squat rack)

80kg*7-assits

80kg*10-assits

80kg*12-assits

-note: for these my TP balances me and helps a little.

STANDING CALF RAISES SMITH MACHINE (on the block)

60kg*10

1 leg STANDING CALF RAISES ( on the stairs)

1leg*4reps per leg per step * 4 steps + 10*2legs bw* 1 step.

calfs were done in 20min.... so very little rest between sets.

[ohjoshua]

:evil: Dammit... I just typed out this whole thing. must have sliped off line