Ohjoshua's Intense city, lets ramp it up.

[ohjoshua]

Thursday

09/05/14

 

Military press S/S with pull ups 5 reps per set

 

30kg*10

40kg*5

50kg*5

60kg*3

65kg*1

75kg*2  (+1 set) - was supposed to be 72.5kg but they dont have the 1.25kg plates at my gym

 

Squats S/S leg raises

60kg*2,5

100kg*3*2

120kg*3

140kg*3

160kg*3

170kg*1

150kg*5

110kg*10

 

Note: I filmed all the sets of squats and some of them were quite good. Still a few where I am not going quite low enough and leaning too far forward. The 170kg was good and most reps on most sets were ok. I have a heavy bench and front squat tomorrow then a day off and maybe a light day on the weekend. Loving being able to get to the gym.

 

 

[ohjoshua]

Saturday

10/05/14

5-3-1

"week 3" 1+ rep

 

Bench press S/S bent over bb rows

60kg*8

80kg*8

100kg*3

110kg*3

120kg*1

130kg*2

 

Front squats S/S leg raises 6-8 per set

 

60kg*5

80kg*5

90kg*3

100kg*1

110kg*1

120kg*1 (hit the saftey bars)

120kg*3  all time PB for reps

 

Note: ok so celebrating the all time PB for reps on 120kg. First set I went down hit the bars which threw me off, i racked it. Then I lowered them down and did a set of 3 after a little rest. my hip flexors are getting fcked :S I have started doing some leg raises between sets which helps... hmmm I dont want this gettin any worse. 

I also now have 4 consistant days pwer week to train. Then one optional day. mon tues on wed off thur fri on and sat and sun as maybes. I see some gains coming

[ohjoshua]

Monday

12/05/14

Military press S/S pull ups 5 reps per set

30kg*10

40kg*5

50kg*5

60kg*3

70kg*1

80kg*1

Deadlifts

60kg*5

100kg*5

140kg*5

160kg*3

180kg*2

Note: I gave the squats a rest because of my hip flexor. Deadlifts felt good, but had no chalk and the bar I was using was slippery as.... I wanted to do 180*3 but grip wasnt happening. deload next session Dont feel like I need it yet, should I skip?

[ohjoshua]

Tuesday

13/05/14

 

Bench press S/S bent over bb rows

60kg*8

80kg*8

90kg*8

 

Box squats

60kg*5

100kg*5*2

 

Dips S/S pendley rows

(bw*8 + 40kg*12*3)*3

 

Weighted db walking lunges

20kg each hand*12*3

 

Note: good easy deload session. having tomorrow off then getting back into it tomorrow.

[ohjoshua]

Thursday

15/05/14

 

Military press S/S pull ups 8 reps per set

30kg*10

40kg*10

50kg*10

 

Front squats 

 

60kg*5 ..... sore hip flexor...

 

Dead lifts

60kg*5

100kg*5

140kg*5

160kg*1

180kg*3

 

Upright rows S/S skull crushers

27kg*10*4

 

Box squats

 

60kg*5

80kg*5

100kg*5

 

Note: easy deload session (apart from deadlifts) hip flexor is not liking front squats, even box squats are not great... I am loving the dead lifts atm... no pain at all with the hip flexor. Next train will either be tomorrow or saturday. I may take a punt at a PB for bench.

 

 

 

[ohjoshua]

Saturday

17/05/14

Bench press S/S bent over BB rows

60kg*8

80kg*8

100kg*3

110kg*1

120kg*1 no rows from here

125kg*1

130kg*1

135kg*1

100kg*10 rows here

 

Front squats S/S leg raises 5 per set

30kg*8

50kg*5

60kg*5

70kg*5

80kg*5

90kg*5

 

Note: Ok bit of a fail on bench, wanted to get 140kg but 135kg felt too hard, triceps were a tiny bit sore from my last sessions skull crushers so that didnt help. I need to build some more strength for reps before I take another stab at it. 

Front squats were feeling a tiny bit better. I was really controling the reps, slowly down trying to remember to push my knees out. 

 

 

[ohjoshua]

Sunday

 

18/05/14

 

Military press S/S 8 reps of pull ups per set

 

30kg*10

40kg*10

50kg*5

60kg*8

40kg*10*3

 

Dead lifts

100kg*3

140kg*3

180kg*1

200kg*0,1

 

upright rows S/S tri ex rope

 

(37kg*10 + 80 - 100lb*10) * 4

 

Note: Military press and chins feeling good getting lots of reps out. I tried to do a back squat but flexor didnt like it... Deadlifts feeling good but no chalk... bent my back a bit on the 200kg.

[ohjoshua]

dammit just typed it out and went offline...

 

Tuesday

20/05/14

 

Bench and rows

60kg*8

80kg*5

100kg*5

110kg*5

115kg*5

80kg*10*3

 

Front squats s/s leg raises 5 reps per set

 

60kg*5

70kg*5

80kg*5

90kg*5

100kg*5

80kg*10

Note: sore hip flexor on first set of squats only... will start lighter next time to see if this helps. Bench is feeling hard... no chalk doesnt help.

[ohjoshua]

I have not been 100% consistant over the last few months because of not having a regular gym, regardless I am not happy with my lack of progress on 531. I am strongly considering jumping on "russian squat generator" for bench, front squats and military press. Deadlifting and assistance one other day per week?

Only issue is my hip flexor is still not 100% and scared of the frequency making it worse.

[ThreeWhiteLights]

You doing the BBB assistance for your 5/3/1? Are you eating above maintenance cals? It's a solid program if you're consistent on it my friend.

[ohjoshua]

You doing the BBB assistance for your 5/3/1? Are you eating above maintenance cals? It's a solid program if you're consistent on it my friend.

I was doing the BBB assistance most of the time. But to be honest I was doing 531 at higher frequency, two exercises per day, two weeks worth each week. (this may have wrecked the program). Also I did lose some weight when on it so I wouldnt have been eating above maintenance

I crave the higher frequency, I dont think I could just do each exercise once per week.

Wednesday

21/05/14

 

Military press S/S pull ups 8 reps per set

20kg*10

30kg*10

40kg*5

60kg*5

65kg*5

45kg*10*3

 

Dead lifts

100kg*5

140kg*3

180kg*3,1

Pendley rows S/S tri ext (no rest between sets just kept rowing or extending)

50kg*10,8,6 + 80lb*10*4

Note: militaries feeling great! deadlifts back felt good today, but NEEED chalk.

 

[ohjoshua]

Friday

23/05/14

 

BB BP S/S rows

60kg*8

80kg*5

100kg*2

110kg*2*6 (last 5 sets were s/s with supine rows 8 reps)

 

Front squats S/S leg raises 5 reps

30kg*5

40kg*5

50kg*5

60kg*5

80kg*5

100kg*2*6

 

Dips s/s cable rows

(bw*8 + 130lb*8)*3

 

Machine leg press

 

130*15*3

 

Note: Ok so off to a good start on the russian squat program... not gonna do 3 exercises so dropping military press. I will do 1-2 days of deadlifts, military press and chins also.

[ohjoshua]

Saturday

23/05/14

 

Military press s/s pull ups 

30kg*10 + bw*5

40kg*10 + 8kg*5

50kg*5 + 8kg*5

55kg*5 + 8kg*5

60kg*5 + 8kg*5

65kg*5 + 8kg*6

40kg*10 + 8kg*8

 

Dead lifts

100kg*3

140kg*3

180kg*1

190kg*1,1

 

Leg raises 

bw*15*3

 

DB curlz s/s lat raises, 3 sets

 

Note: dead lifts felt pretty good today, so did militaries tbh. Weighted pull ups felt great, I should have started doing these sooner

 

[ohjoshua]

Monday

26/05/14

 

Bench press S/S supine rows 8 reps per set

 

60kg*8

80kg*2

100kg*1

110kg*3*6

60kg*15

 

Front squats S/S leg raises 5 rpes per set

 

60kg*3

80kg*3

90kg*1

100kg*3*6

 

Dips S/S lat pull down

(bw*10 + 130lb*10)*3

 

Note: Omfg... how was this so hard, bench not bad, but ffs squats were hard. Not as in it was hard to push up but just the heat and the number of sets. I am not looking forward to 6*6 :S

[ohjoshua]

Wednesday

28/05/14

 

Military press s/s pull ups

30kg*10 + bw*5

40kg*10 + 12kg*5

50kg*5 + 12kg*5

60kg*3 + bw*5

65kg*3 + 12kg*5

70kg*5 + 12kg*5 PB for reps

40kg*12 + bw*8

 

Dead lifts

100kg*3

140kg*1

180kg*1

200kg*1

210kg*1 (long time heaviest)

[ohjoshua]

Thursday

29/05/14

 

Flat BB BP s/s Bent over bb rows

 

60kg*8

80kg*3

110kg*2*6

 

Front squats s/s leg raises 5 reps

 

20kg*4

40kg*3

60kg*2

80kg*2

100kg*2*6

 

EZ bar curlz s/s tri ex

35kg*12,8,6 + 8,6,4

 

Walking DB lunges

 

25kg*12 + bw*12

Note:  Just doing the bare minimum today, not in the mood.

 

 

[ohjoshua]

Sunday

1/06/14

 

Military press S/S pull ups 

40kg*10 + bw*5

40kg*10 + 8kg*5

50kg*5 + 16kg*5

50kg*5 + bw*5

60kg*3 + 20kg*5

70kg*1 + bw*5

80kg*1 + bw*8

60kg*5 + bw*8

 

Deadlifts

60kg*3

100kg*3 ... not happening, lower back a bit tight.

 

Box squats

60kg*5

100kg*5

140kg*3

160kg*1

 

Blike 5 min

 

Note: I drank more than I have drank in years on friday night. Still not fully recovered when I was training :S ... first set of squats feeling hip flexor a bit so changed from regular squats to box squats. looks like regular squats agrovate it the most, front squats not so much now.

[AZIDE]

 

Note: I drank more than I have drank in years on friday night. Still not fully recovered when I was training :S 

lol pussy

 

[jimmybro1]

 

 

Note: I drank more than I have drank in years on friday night. Still not fully recovered when I was training :S 

lol pussy

 

I have my best workouts hungover, the pump is insane! 

[ohjoshua]

Wednesday

04/06/14

 

Flat BB BP s/s Bent over bb rows

 

60kg*8

80kg*3

100kg*1

110kg*4*6

 

Front squats s/s leg raises 5 reps per set

20kg*5

40kg*5

60kg*2

80kg*1

100kg*4*6

Note: ok just the basics today went well. Bench was quite hard, I dont know if I could have done 5*6 today. Squats feeling good today, much easier than my 3*6 last week. I will try and do some assitance next work out.

 

[ohjoshua]

Thursday

5/6/14

 

Military press S/S pull ups

35kg*8 + 6 pull ups

45kg*8 + 10 pull ups

60kg*8 + 10 chin ups

60kg*5 + 10 pull ups (last two kicking)

60kg*3 + 10 chin ups (last two kicking)

 

Dead lifts

100kg*1

140kg*1

180kg*1

200kg*1

180kg*1

140kg*3

 

DB lat raises

12.5kg*10*3

 

Upright rows

25kg*15*4

 

Standing calf raises

80kg*8*4

 

Note: Ok session. Military press felt quite heavy (front delts a bit sore from bench). But Deadlifts felt great, best 200kg in a long time. still no chalk on deadlifts so I am happy.

[ohjoshua]

Sunday 

 

08/06/14

 

Bench press s/s bent over bb row

 

60kg*8

80kg*8

100kg*1

110kg*2*6

 

Front squats s/s leg raises 5 reps per set

 

20kg*5

40kg*5

60kg*3

80kg*1

90kg*1

100kg*2*6

80kg*10

 

Dips s/s Supine rows

(bw*12 + bw*8)*3

 

Note: Easy session today. Every time I do my front squats I am tempted to try and max out instead of sticking to the program. I think I am good for 130kg at least. I have a big session coming up on wednesday or thursday where I do my 5*6 front squats and bench, will be hard.

[ohjoshua]

09/06/14

Monday

 

Military press s/s pull ups 

 

20kg*12 + bw*5

30kg*12 + bw*5

40kg*5 + 8kg*5

50kg*5 + 8kg*5

(60kg*5 + 8kg*5)*3

40kg*12 + bw*12

 

Dead lifts

100kg*1

140kg*1

180kg*0 .... back not right

 

Squats

60kg*5

100kg*3

140kg*1

160kg*1

180kg*1

190kg*1

 

Note: first time doing normal squats in a long time, felt good. Dead lifts not happening back not quite right. reasonable volume on militaries and pull ups.

 

 

[ohjoshua]

Wednesday

11/06/14

 

Flat BB BP s/s supoine rows 8 reps per set

 

60kg*8

80kg*3

100kg*1

110kg*5*6

 

Front squats s/s some leg raises but not every set.

40kg*3

60kg*3

80kg*1

100kg*1

100kg*5*6

 

Note: Wow that was hard. The bench press last rep on last few sets was hard. I am supposed to only be doing 107.5kg so is a little extra weight. The front squats were hard to, more mentaly than any thing. I had to push to carry on doing sets.

 

[ohjoshua]

Sunday

 

15/06/14

 

Military press s/s pull ups

 

30kg*12 + bw*6

40kg*5 + bw*6

50kg*5 + 8kg*6

60kg*3 + 8kg*6

60kg*3 + 8kg*8

70kg*3 + 8kg*8

60kg*3 + bw*6

60kg*3 + bw*6

 

Box squats s/s leg raises 8 reps per set

 

60kg*5

100kg*5

120*3

140kg*2

160kg*2

Note: pull ups feeling good today. Tried a narrower stance on the box squats, then went a bit wider on the last set. I have any easy bench and front  squat session either tomorrow or monday. Then the big 6*6 session on wednesday which will be hard :S ...