Topic: Ohjoshua's OL records

[ohjoshua]

Friday

Squats

60kg*5
80kg*5
90kg*5
100kg*5*5

Jerks

60kg*2
70kg*2
80kg*1
85kg*1
90kg*1
95kg*1*3

Power cleans

60kg*2
70kg*2
80kg*2
85kg*2,1
90kg*2,1

Rowing

10min

Streches (hammies)

Weighted cruches

5kg*25*3

note: flexability is slowly coming up.... still cant do a full squat while maintaining posterior pelvic tilt.

[ohjoshua]

PM (7/8/09)

Front squats

60kg*3
80kg*3*3

note: just a few while im on the counter

[ohjoshua]

 Saturday

Squats

60kg*5
90kg*5
120kg*3
140kg*3*3

Flat BB BP

60kg*5
80kg*3
100kg*3
105kg*3
110kg*3

Bent over BB row

80kg*5
100kg*5
110kg*4
115kg*4

note: forgot to type up... will be increasing the weights next week

[ohjoshua]

8/08/09

Snatch drop unders

20kg*3
34kg*3
420kg*3
50kg*3

Snatches

50kg*2
55kg*2
60kg*1
65kg*1
70kg*1*4 (1 miss) (vid)
75kg*1*4 (1 miss)

OH Squats

50kg*5
70kg*3
80kg*3
85kg*3 PB

PM

Clean + Jerk

60kg*2
70kg*2
80kg*2
90kg*1
95kg*1
100kg*1
105kg*1 (vid)

Note:

[ohjoshua]

ok finally have some vis up... would love some feed back.

First vid is of a 70kg Snatch

Snatch Technique

second is a 105kg C + J

C+J technique

please let me know if links are not working... new to this forum so...

[ohjoshua]

Tuesday

Squats

60kg*6
90kg*3
120kg*3
135kg*3
145kg*3 PB

Flat BB BP

60kg*6
80kg*3
90kg*3
100kg*2
105kg*1
110kg*3
112.5kg*3*2

Bent over BB rows

100kg*4
112.5kg*4
115kg*4,8

note: good session bench and rows were feeling light... squats were hard as!

[ohjoshua]

Clean + Jerk

60kg*2 (power)
70kg*2 (power)
82.5kg*1
87.5kg*1
92.5kg*1
97.5kg*1
102.5kg*1*3

Snatch

42kg*3
47.5kg*2
52.5kg*1
57.5kg*1
60kg*1
62.5kg*1
67.5kg*1
72.5kg*1*2 (missed first)

note: ran out of time... would have been good to get a few more out at 72.5...

[ohjoshua]

Thursday

Dead lifts (using hook grip now)

60kg*6
110kg*5
140kg*2
165kg*3*3

Military press

50kg*3
60kg*1
65kg*3*3

Squats

100kg*3*3

Weighed Chin-ups

20kg*3*3

BB curlz

20kg*30

Power calf raises
100kg*30

note: Is a lot easyer to get through the routine with less volume. Militarys were quite slow today, chins hard too.... deads still strong.