Topic: Ohjoshua's OL records

[ohjoshua]

Friday

Snatches

40kg*3
50kg*3
55kg*1*2
60kg*1*2
65kg*1*3

Flat BB BP

100kg*2
110kg*1
120kg*1
127.5kg*1 PB
130kg*1 PB

note: Lower back was feeling a little tender while doing my snatches so I went for a bench. No warm up... felt stong so went for a PB. Maybe could have done 132 or 135 but didnt want to fail.

[ohjoshua]

Saturday

29/08/09

Squats

80kg*6
120kg*2
140kg*1
160kg*1
170kg*1 PB
175kg*1 PB

Biceps

Hamstrings

Tris

note: ok so start to finish of 8 week program gained 20kg to my squat,155 to 175kg. Quite happy with that. gained 5kg on bench... still to test the rest. Oh and bw still 94kg.

[Justin Ott]

Congrats on making PB's. It feels awesome to do that eh!

[ohjoshua]

Yeah, stoked as... hope i can keep it up... knocking on 200's door.

Monday

Snatches

up to

65kg*2*4-5


C + J

up to

87.5kg*1+2J*4-5

note: will be testing my last few maxes this week (bent over row, Weighted chin, deadlift and military press.

Tuesday

Squats S/S Leg raises (touching the poll i hang off)

60kg*8
(90kg*8 + bw*10)*3

Seated DB press

20kg*8
26kg*12,10
20kg*12

Lat raises

11kg*12*3

Incline DB BP

32.5kg*8 (hard shoulders are gone)

Incline Push-ups

Bw*12*3

crunches

5kg*30,25,20

Reverse deadlift

156lb*12*3

note: still just bb/ mucking around workouts for the rest of the week.

[ohjoshua]

Wednesday

Dead lifts

70kg*5
100kg*3
140kg*2
160kg*1
180kg*1
190kg*0 miss wtf! bombed!!!

Weighted chin-ups

bw*3
20kg*2
30kg*2
35kg*1
40kg*1
50kg*0

rack lifts (hold at the top for 10sec)

140kg*1
180kg*1
220kg*1
260kg*1
300kg*1
340kg*0

Seated cable rows

180lb*8
255lb*8
270lb*8

supine rows

Bw*12*3

BB curlz

20kg*35

Power calf raises

120kg*12,15

note: ok some went wrong with the deadlifts... weights were feeling heavy even during the warm-up... enough 1RM's for one week. Just light stuff.

[ohjoshua]

Thursday

AM

Snatches

up to 65kg for doubles

Squats

70kg*8
100kg*8

PM

Snatches

up to

70kg*1*6 (one miss)

clean and jerk

70kg*2
80kg*1
90kg*1
95kg*1
100kg*1
105kg*1
110kg*1 (missed jerk)

note: good sessions... but pissed i missed the jerk. :S jerk at 105 was solid as.

Friday

4/09/09

Flat BB BP

up to

130kg*1

Squats

up to

120kg*3*3

[ohjoshua]

AM

Monday

Sntaches

50kg*2*2
55kg*2
60kg*1
65kg*1*8 (missed one)

note: pretty good lifting... will try and fit in another session this afternoon.

Monday

PM

Snatches

50kg*3
60kg*1
65kg*1
70kg*1*3
75kg*1*3

OH squats

72.5kg*5*3

note: no misses! very good for a heavy session.

[ohjoshua]

AM

15minish

Power cleans

60kg*2
70kg*2
80kg*2
90kg*2 (2nd not really a power clean)

PM

Front squats

60kg*6
70kg*6
80kg*6
90kg*6

chin-ups

Bw*8
Bw+11.5kg*8*2

note: chins and front squats were reasonably draining... I think i might have to do some conditioning work.