Ohjoshua's Intense city, lets ramp it up.

[AZIDE]

what does BBB mean/stand for?

[ohjoshua]

Big but boring, is 10*5 of your main lift as your assitance exercise for 531.

[ohjoshua]

26/03/14

531 Day 2/2 week 3/4 cycle 2, 1rep day

Miltary press s/s pull ups 6 reps per set

20kg*15

30kg*12

40kg*8

50kg*5

60kg*2

65kg*2

70kg*4 ( pb )

35kg*10*5

Deadlifts

60kg*3

100kf*3

140kg*2

160kg*1

180kg*4

100kg*10

FRont squats s/s standing bb calf raise

65kg*8

70kg*8*2

Leg raises s/s hyper ext

Bw *10*3

Note: happy with the session. I was planning on 5 reps for both dl and ohp but only 4 on both. Tbh I cjd hsve prov done 5 for both but would have been terrible techique. Dont want to hurt my back. Ok bring on deload I am sore and tired.

[ohjoshua]

Thursday

26/03/14

531 week 4/4 day 1/2 -deload

Bench press s/s bent over bb rows

50kg*15

70kg*15*3

 

Squats

60kg*5

80kg*3

100kg*3*2

120kg*3*2

 

 

BB curlz, wide, medium, narrow s/s skull crusher,kneck press, cg bp

35kg*7,,7,7 + 7,7,7

35kg*5,5,5 + 5,5,5

35kg*3,3,3 + 3,3,3

 

Squats

80kg*3

100kg*3*2

80kg*3

 

bike *10min

Note: was really good to have a deload session. am looking forward to tomorrow, I dont know if I will do a deadlift might do some front squats instead?

bad news is my old hernia poped out a bit yesterday, I think when I was doing my DL. it felt a bit better today but not 100%. I need to  get a belt asap, this will help a lot.

 

 

[ohjoshua]

Friday

28/03/14

531 week 4/4, deload, day 2/2, cycle 2

 

Bike 5min

 

Miitary press S/S pull ups 6 reps per set

20kg*15

35kg*15*3

 

Deadlift

60kg*3

100kg*3

140kg*3

 

upright row

17kg*15

27kg*15*2

 

Hyper ext (slow and control)

bw*10*2

Bike 10min

Note: finish of cycle two. I need some time off for sure. I have one more day left on my free trial which I would like to use. I may do more light work, also NEED a belt for the hernia. waiting on wifes first pay from new job to get more $ don't want to transfer more money over from NZ if possible.

Doing this condensed 531 with two main lifts on one day has increased the frequency greatly and means I can do 2-3 weeks worth of training in one week. I think I will carry on one more cycle like this then have a small break and test maxes.  After that I am getting hungry for some high volume low intensity, short rest stuff.

I will get my weight down a little more and keep eating clean, but would like to start building some more muscle.

 

 

 

 

[ohjoshua]

Saturday

29/03/14

Extra deload, bench prep

 

Bike 5min

Bench press S/S bb bent over row

60kg*5

80kg*3

100kg*3

110kg*1 no rows

120kg*1 no rows 

125kg*1 no rows

130kg*1 no rows

 

Squats

60kg*3

80kg*3

100kg*3

120kg*3

Note: Feeling out the bench with some heaver singles which all felt good.  Working on my Squat technique looking at breaking with the knees, getting lower, and no lower back rounding. Good session and this is the end of my trial at Aquat fit. Good gym but it looks like we might need to move to Manly to chase work. I am also heading back to NZ for a couple of days on Tuesday. I maybe able to get another session in on Monday or maybe one when I get back to NZ. but this could be my last train until maybe thursday next week. which would give me a chance to recover and test maxes while fresh be fore jumping into third 531 cycle.

[ohjoshua]

31/03/14

 

531 week 1/4, day 1/2, 5 reps

 

Military press off floor S/S 7 reps of pull ups

20kg*12

30kg*8

40kg*5

50kg*5

60kg*5 

70kg*5 PB (belt)

 

Deadlift S/S 7 reps of pull ups 

60kg*3

100kg*2

140kg*1

160kg*1 (belt)

175kg*5 

 

Military press S/S 7 pull ups

40kg*10*3

 

Note: OMG love the new belt. I got this almost brand new belt for free from the security guy at Kmart. I went into Kmart to see if they sold weight belts, he said that he had one he didnt use. Turns out it was quite good. new condition and leather. Very happy.

training with it helps the hernia heaps. Only problem with todays session was I had to lower the weights for deadlifts. This made it much harder and I hurt my back a little on the final set. 

[ohjoshua]

Tuesday

1/4/14

531 cycle 3, week 1, day 2

 

Bench press

60kg*5

80kg*5

100kg*5

110kg*1

115kg*5 ( 5 reps needed)

 

Squats

60kg*5

100kg*3

140kg*2

160kg*1 (belt)

170kg*1 (shorts ripped, stopped)

170kg*3

 

Note: was going lower on squats felt good with the belt. will be having a couple of days off as im heading to NZ. will get back into training when I get back,.

[ohjoshua]

Friday

03/04/14

531 week 2 day 1, 3 reps

 

Bench press S/S bent over bb row

70kg*8

90kg*5

100kg*5

110kg*1

120kg*4 ( needed to do 3)

70kg*10*5

 

Squats

70kg*5

100kg*3

120kg*3

140kg*2

150kg*1,1 (belt on second set)

160kg*1

170kg*1

120kg*3*3

 

Pull ups

bw*12,8,6

 

Squats

70kg*10

100kg*5

120kg*3

 

Note:  Bench went better than last time at 120kg. I am working on technique for squats trying to keep my torso more upright and hips lower. did not stick to the 531 routine for this.

[ohjoshua]

Monday

7/04/14

531 

week 2, day 2, 3 reps

 

clean and Military press S/S pull ups 8 reps per set (apart from first set)

20kg*15

30kg*12

40kg*5

50kg*5

60kg*3

70kg*2

75kg*3 PB

 

Dead lift

70kg*3

120kg*3

150kg*1

170kg*1

180kg*1

190kg*1

 

Front squats

60kg*5

80kg*5

90kg*5

 

upright rows

25kg*12*4

 

Dips

bw*8

8kg*8

15kg*8

bw*8

 

Chin ups

bw*14

 

Note: I have gone off the program :S... I was supposed to do 70kg for 3 but did 75kg instead. I was supposed to do 175 for DL but wanted to go heavy as it felt really good at this gym. Training at Fit HQ  at the moment. really good gym heaps of fit people.

I am getting some all time PB's for military press, feeling good.

[ohjoshua]

Tuesday

08/04/14

531 week 3, day 1/2, cycle 3

 

Weight: 97.5kg

 

Bench press S/S bent over BB rows

60kg*8

80kg*8

100kg*5

115kg*3

125kg*2

 

Squats

70kg*3

120kg*3

140kg*3

120kg*3*2

100kg*3*3

 

Bench press S/S rows

70kg*10*5

 

Squats

70kg*3

90kg*3*2

120kg*3

130kg*3

 

BB curlz

40kg*10*3

 

Tri ext (cables)

23kg*12

33kg*12

23kg*12

 

Bike 2 min

 

Pull ups 

bw*8

 

Note: working on technique for squats, trying to get lower while maintaining an arch in the lower back.  Bench went ok, first rep at 125kg was nice but second was quite slow. weight is getting quite low now and I am starting to see some shape of the abbs (in the right light looks ok). will keep it up to 95kg then re asses.

[ohjoshua]

Tuesday

08/04/14

531 week 3, day 1/2, cycle 3

 

Weight: 97.5kg

 

Bench press S/S bent over BB rows

60kg*8

80kg*8

100kg*5

115kg*3

125kg*2

 

Squats

70kg*3

120kg*3

140kg*3

120kg*3*2

100kg*3*3

 

Bench press S/S rows

70kg*10*5

 

Squats

70kg*3

90kg*3*2

120kg*3

130kg*3

 

BB curlz

40kg*10*3

 

Tri ext (cables)

23kg*12

33kg*12

23kg*12

 

Bike 2 min

 

Pull ups 

bw*8

 

Note: working on technique for squats, trying to get lower while maintaining an arch in the lower back.  Bench went ok, first rep at 125kg was nice but second was quite slow. weight is getting quite low now and I am starting to see some shape of the abbs (in the right light looks ok). will keep it up to 95kg then re asses.

[ohjoshua]

Wednesday

09/04/14

Military press S/S pull ups 5 reps per set

20kg*15

40kg*5

50kg*5

60kg*3

70kg*2

75kg*2

40kg*10*3

 

Dead lift

70kg*1

120kg*1

150kg*1 (tiny tweak in back... stopped)

 

Front Squats

70kg*3

90kg*1

100kg*1

 

Cable seated rows S/S standing calf raises

45kg*12 + 90lb*8

60kg*12 + 90lb*8

(50kg*12 + 90lb*8)*2

 

Face pulls 

23kg*12*6

 

Sit ups

bw*12*4

 

Bike 5 min

 

Some stretches 

 

Note: Feeling quite fatigued, this is my last day of the trial at Fit HQ and I am feeling a little over trained. the 75kg felt harder than it did for 3 reps on Monday. I will be having a couple days off.

[ohjoshua]

12/04/14

Saturday

Bench press S/S bent over rows

60kg*8

80kg*8

100kg*3

110kg*3

120kg*1

125kg*1

130kg*1

135kg*1 (heaviest weight I have benched in a long time)

80kg*10*3 (1 min rest strict)

 

Squats (quite deep)

60kg*3

100kg*3

140kg*3

100kg*3

100kg*8

100kg*12

100kg*8

100kg*8

100kg*10

 

Note: good session for bench, happy to hit the heavy weight. Felt good with the high reps afterwards. Squats, high reps for lots of sets good technique, almost killed me.

[ohjoshua]

who can say all time PB? long time since I have seen one of these.

 

14/04/14

Monday 

 

Military press S/S chin ups 6 reps per set

20kg*15

30kg*12

40kg*5

50kg*5

60kg*3

70kg*1

75kg*1

80kg*1

85kg*1 PB (all time PB)

45kg*10*3

 

Deadlift

60kg*1

100kg*1

140kg*1

160kg*1

180kg*1

190kg*1

200kg*1 (heaviest deadlift for a long time)

 

Chin-ups 

bw*8

 

Note: I would have been happy with 80kg as I havent done that in a long time but getting an all time PB, wow what a feeling. 200kg for deads wasnt too hard, but legs straighted too fast so didnt want to go any heavyer and do a full on round backer. 

Time to start a new routine and I am wanting to do some high volume, high frequency, moderate weight stuff. Looking forward to it.

 

 

[ohjoshua]

Tuesday

15/04/14

 

Bench press S/S Bent over bb row

60kg*10

70kg*10

80kg*10

90kg*10

100kg*10

90kg*10

80kg*10

70kg*10

60kg*10

 

Squats

60kg*8

80kg*8

100kg*8

120kg*8

 

Note: omg bench almost killed me... so much pump and faituge. Squats I was supposed to come to down the weight after but was too tired, lazy and running out of time.

 

[ohjoshua]

Tuesday

22/04/14

Military press S/S pull ups 5 reps per set - 1min rest

20kg*10

30kg*10

40kg*10

50kg*10

55kg*8

50kg*8

40kg*10

30kg*10

20kg*10

 

Dead lifts

60kg*3

100kg*3

 

Front squats

60kg*3

80kg*3

90kg*3

100kg*3

110kg*1

 

DB shurgs S/S DB curlz

55kg*10*3 + 15kg*10*2

27.5kg*10 + 12.5kg*10

 

Upright row

27.5kg*15,12,10

 

Hyper ext

bw*10

10kg*5 + bw*5

Note: I was supposed to do 10 reps on all sets for OHP but didnt happen, faituge got me. Was burning so bad on the sets coming back down. Deadlifts not happening, lower back not feeling 100% so may do some front squats instead of deads for a while.I think my PB for fronts is like 120kg? im pretty sure I could beat that with a tiny bit of training. I was really keen to train today as I have had lots of time off over easter with gyms closed... I will be hard at it for the next few days.

 

[jimmybro1]

Have you completely gone off 5/3/1 or only doing it for bench? 

 

[ohjoshua]

I have finished for now. If I was to carry on it would have been bench militsries and front squats. I will do one month of high reps then reconsider.

[ohjoshua]

April 23rd 2014

Wednesday

 

Flat BB BP s/s Bent over BB rows

60kg*10

70kg*10

90kg*10

110kg*8

90kg*10

70kg*10

 

Squats 

70kg*5

80kg*5

90kg*5

100kg*5

110kg*5

120kg*5

130kg*5

120kg*5

110kg*5

100kg*5

 

Standing calf raises S/S standing cable crunches

(70kg*10 + stack *12)*3

Note: Was quite a challenge with 110kg on wards for bench, bit of a burn on the way down. Not quite as hard as the last session and less volume.

Squats were nice and deep with really short rest, esp on the way down about 30 sec. I need to add more volume for squats but I wanted to keep quality high too.

[ohjoshua]

quads and glutes esp glutes are sore from last squat session.

Wednesday

24/04/14

 

Military press S/S Pull -ups 8 reps per set

20kg*12

40g*8

50kg*5

60kg*5*3

 

Front squats

60kg*3

70kg*3

80kg*1

90kg*1

100kg*1

110kg*1

120kg*1

130kg*0 (failed)

 

hyper ext

bw*10

 

Good mornings 

60kg*10*2

 

Tri Ext

36kg*15*2

Note: Did moderate weight low reps for militaries. went for it on front squats, did 120kg which was kinda hard, then went for a 130kg which would of been a PB but wasnt up to it mentally and dumped it on the way up. I dont think my sore legs/glutes would have helped. At least I know where I am at atm and would prob guess a 1RM of 125kg but will still use 120kg as current max for fronts.

I am thinking of what to do for my next program. I am enjoying doing some more volume but I need structure.

[ohjoshua]

Saturday

26/04/14

BB Bench press S/S Bent over BB rows

70kg*8

90kg*3

100kg*3

110kg*3

120kg*4

80kg*15

 

Front squats

60kg*3

80kg*3

90kg*3

100kg*5

70kg*10

 

Seated DB press S/S pull ups 8 reps per set

17.5kg*8

22.5kg*6

27.5kg*6

 

Squats

70kg*3

100kg*2*5

130kg*2

 

OH Squats

bar*3*5

 

Note: Once again at a different gym. I have been to like 7 different gyms over the last couple of months... Is hard to get consistant training without a gym membership. We are moving next week so I will sign up when we get there.

I still am not sure of which training program to follow next tbh

 

 

[ohjoshua]

Friday 

02/05/14

 

BB BP s/s Bent over BB row -2kg off all sets as light bar.

 

60kg*8

80kg*8

100kg*3

110kg*1

120kg*1

130kg*2 (spotted for a 3rd)

 

Front squats

60kg*5

80kg*5

90kg*1

100kg*1

110kg*1

120kg*2 PB

100kg*3*2

60kg*12

 

Dips

 

bw*6

10kg*6

15kg*6

22kg*6

30kg*6 + bw*6

 

Over hand bent over bb row, back parraell to the ground.

40kg*10*4

 

Note: Bench went well, I felt really strong on the warm ups. I thought the bar could be light. I was supposed to do 125kg for 3 but I didnt know how much it weighted. One of the guys there said it was a 15kg bar... so I loaded up what would be 130kg with a 20kg bar and got 2, spotter jumped in on the 3rd which I may have failed, but dunno. I weighted the BB after I finishd and it was 18kg. So not too bad after all.

Front squats went well I got an all time PB for reps. I is amazing how much harder 120kg is compared to 110kg on front squats. I like front squats because my technique stays good and I go calf to hammy. All I need to work on now is getting the weights up. Only real negative is doing higher reps isnt as fun as back squats because the bar isnt as comfy... I will do some back squats tomorrow with my OHP and my chin ups.

[ohjoshua]

Monday

06/05/14

 

Military press S/S pull ups 6 reps per set

 

30kg*10

40kg*8

50kg*5

60kg*3

65kg*3

60kg*3

50kg*10

40kg*12

 

Squats

 

60kg*5

80kg*5

100kg*3

120kg*3

140kg*3

160kg*3

140kg*3

100kg*10

 

BB Curlz S/S behind head press

 

30kg*10*4

 

Leg curlz

42lb*12,10

 

Hyper ext

8kg*10

bw*10

 

Note: I signed up to a gym!!!!! no more free trials ! I feel great, now I can get some consistant training. I havent been a gym member since I have been in ausy. Ok lets get some serious training.

 

 

[ohjoshua]

Tuesday

6/05/14

 

BB BP s/s bent over bb rows

 

60kg*8

80g*5

100kg*5

110kg*1

115kg*5

90kg*10

80kg*10

70kg*10

60kg*10

 

Front squats

 

60kg*5

70kg*5

80kg*5

90kg*5

115kg*5

80kg*10

60kg*10

 

Note:  I am so badly conditioned. The sets of 10 on bench and then squats almost killed me... I am following the 531 version through grigaitis, 3 rep week, then 5 then 1. I must note I didnt complete all the 10 set stuff for my front squats :S...