didn't update for sometime. was damn busy with studies. A levels finals are near. i'm still with the RSR just that i didn't update.. and the last day was supposed to be last saturday, and due to some circumstances i delayed until today.. this is how the max attempt on squat went..

10xbar
8x135
6x185
4x225
2x255
1x275
1x285 PR!!
1x295 PR!!
1x300 PRPRPRPRPRPRPRPRPRPRPRPR!!!

lol.. very happy day for me indeed.. finally i hit the 300 mark.. now only 15 lbs away from 3 hardcore plates!

POUNDS LA BROTHER! if i can squat 300 kilo's at 80kg bodyweight i would have been a weight class powerlifting wordrecord holder man. lol

lol. 300kilo at 80 is like.. 4 times body weight man. hahahahaha

Squat 150.0 х1х5 180.0 х2х4 210.0 х3х2 240.0 х5х2
Bench press 92.5 х1х5 111.0 х1х4 129.5 х2х3 148.0 х6х3
DB presses 30 х5х10
Squat 150.0 х1х5 180.0 х1х5 210.0 х5х4

Boris Sheiko Program #29

Week 1 day 1

Bench
1x5x95
2x4x110
2x3x130
5x3x140

Squat
1x5x150
2x5x180
5x5x210

Bench
1x5x95
1x5x110
4x4x130

Cable Flies
3x10x5kg

this is the easier version.. will slowly move up to the highest level of boris sheiko, there's #30, #31, #32 and lastly #37.

Week 1 day 2

Deadlift to knees
1x3x150
1x3x180
2x3x210
4x3x225

Incline Dumbbell bench press
4x6x40

Dips
5x5xBw

Rack Pulls
1x4x165
1x4x195
2x4x225
4x3x255

Walking Lunges
5x10x60

Leg raises
3x10

Comments :-

Overall ok, Incline was too easy, Dips was fine, still some pain from my right shoulder.
Rack Pulls are easy, just that pain on the palm was really bad.
Walking lunges are 10steps.. so its 5 steps each leg, still my favourite leg exercise second to squat. gives me the best pump

AFTER 2 god damn months of hard core brain training.. i have just finished 4 papers of my law in A levels. 2 more weeks to go for econs and business. screw them both. i'm heading back to training already.

http://www.t-nation.com/findArticle.do?art...05-011-training

wanted to try this theory for a long time already. since i grow a lot better with low reps and high sets. i wanted to do this but i dont know whats holding me back until today.

i made a 3 days a week routine for me. full body routine. back to packing on mass again baby.

looks like this

Day 1
Squat 10x3
Bench 10x3
Row 10x3
Flies 5x5
Bicep 5x5


Day 2
Power Clean 10x3
Push Press 10x3
Squat 10x3
Lateral raise 5x5
Tricep 5x5

Day 3
F Squat 10x3
Incline 10x3
Deadlift 10x3
Lunges 5x5
L Back 5x5

i like to squat 3 times a week. i'm a squat man. i will die in a coffin that will fit me in a squatting position. anyway gonna spend 2 weeks to pick up back the 2 months i lost. most importantly to find out my Front Squat max, Push press max and Power clean Max.

basically the whole thing is much on push pull princinple.. looks like a lot of volume on the paper. but dont know how long it will take me to finish them. since i'm not working anymore. i'll spend less time on women and more time in the gym i guess. haha

please do comment on the structure of it tho. thanks in advance. wish me luck in this shit.

was thinking about body split routine. rather than full body workout. still cant sketch out the perfect one

Day 1
Squat 10x3
Leg curl 5x5
R Deadlift 5x5
Lateral Raise 5x5

Day 2
Bench press 10x3
Flies 5x5
Push Press 5x5
Tricep 5x5

Day 3
Powerclean/deadlift 10x3
Row 5x5
Pull down 5x5
Bicep 5x5

changed to body split better. decided to put one major exercise for the 10x3 and others 5x5 for the moment. 3 days a week. alternating between PC and deadlift, since i cnat deadlift every week. and i dont think i'll squat 3 times a week la lol..

gonna stick to this for around 8-10 weeks only. then gonna do RSP again. get my new max. then maybe madcow 5x5 again lol

changes changes changes amendments amendments amendments

Day 1
Squat 10x3
Leg press 10x3
R Deadlift 3x11
Lateral Raise 3x11

Day 2
Bench press 10x3
Presses 10x3
Flies 3x11
Tricep 3x11

Day 3
Powerclean 10x3
Row 10x3
Pull down 3x11
Bicep 3x11

10x3 will start at 70-75% of my max. start off light for teh lulz. 5lbs increment everyweek when its managable.

squats - 300
deadlift - 300
bench - 185
P cleans - 165
Row - 215
press - 135

did day 2 for today.

Bench press
2x15xbar
2x6x95
10x3x135

Presses
2x8xbar
2x5x65
10x3x85

Flies
3x11x7.5kg

Overhead extension
3x13xbar - lol wut?

everything was too freaking easy lol. since i took 2 month off. better work back up slowly.

note :- everything is in lbs/pounds unless stated. dont be confused. i cant bench 185kg or squat 300kg lol

This post has been edited by jones007: Jun 6 2008, 07:00 PM

Day 3

Deadlift 75%

Warm Up
1x8x135
1x6x135
1x5x185
1x4x185

Work sets
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225

Bent over row 70%

Work sets
1x3x150
1x3x150
1x3x150
1x3x150
1x3x150
1x3x150
1x3x150
1x3x150
1x3x150
1x3x150

Pulldowns

Work sets
1x12x33kg
1x10x33kg
1x11x33kg

Incline Curls

Work sets
1x11x20
1x12x20
1x7+3x20

Comments :-
decided not to pair deadlift with Rows, very taxing on the lower back. gonna stick with power cleans. screw deadlift. i dont like them haha.
the + in incline curls is a rest pause technique used. rest for 10 seconds and hit again beyond failure.

Day 1
Squat 10x3
Lying Leg Curl 10x3
CG Preacher 3x11
CG Decline Skull 3x11
Prone Curls 3x11
Rope pushdowns 3x11

Day 2
Bench press 10x3
Presses 10x3
Flies 3x11
Lateral Raise 3x11

Day 3
Powerclean 10x3
Row 10x3
Pull down 3x11
Rear Delt Raise 3x11

Edited again. lol wut.

Day 1

Squats 75%

Warm Up
1x9xbar
1x10xbar
1x8x135
1x5x185

Worksets
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225
1x3x225

Leg Curl
1x3x70
1x3x70
1x3x70
1x3x70
1x3x70
1x3x70
1x3x70
1x3x70
1x3x70
1x3x70

CG preacher machine
1x11x30
1x10x40
1x12x50

Decline Lying French press
1x12xbar(ez bar)
1x10x10*
1x13x20*

WG Prone Curl Machine
1x10x30
1x11x40
1x7+3x50

Rope Pushdown
1x11x10kg
1x12x12.5kg
1x13x12.5kg

Notes :-
1. only 90 seconds rest for squats.. took a total of 21 minutes. 60 seconds rest for leg curl, took 11 minutes.
2. squats was farktard. lower back and quads was so damn pumped. leg curl was easy. gonna add it up next time.
3. + is rest pause. * is weight not including bar.
4. its marathon squats!

Day 2

Bench press 75%+2.5lbs

Warm up
1x13xbar
1x15xbar
1x9x95
1x7x95

Worksets
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140

Seated DB Presses

Warm up
1x6x30
1x4x40

Worksets
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45

Cable Flies

worksets
1x10x7.5kg
1x11x7.5kg
1x13x7.5kg

DB lateral raises

worksets
1x11x10
1x11x15
1x7+4x20

Cable lateral raises

worksets
1x13x2.5kg
1x15x2.5kg

Notes :-
1. suprisingly, really suprisingly, bench press is still easy @_@. DB presses is fine.
2. did a mistake on cable flies, should ramp the weights up. lateral raises was fine. cable raises gave me intense lactic acid.
3. oh yeah. screw standing barbell presses. lol.

Day 3

Power cleans

Warm up
1x8xbar
3x3x95

Worksets
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120

Rows

Warm up
2x6x120

Worksets
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160

Lats Pulldown

Worksets
1x10x26kg
1x12x33kg
1x8+3+2x40kg

Rear Delt raises

Worksets
1x10x5
1x11x10
1x9+3x15

Notes :-
1. whole week comment ; overall.. easy.. gonna add 5lbs to all lifts. and 20lbs to leg curls.
2. exercise selection is good. gonna stick to this for like 10-12 weeks and see how. then change again.

hay guise. i consulted my orthopedist about my shoulder injury. seems that i cant do a lot of movements for 2-4 weeks.. under treatment right now.. urgh.. cant continue with this program anymore. i cant do any overhead movement, cant do power cleans, cant do lateral raises, cant do free weights bicep curl, no chin up, no dips.. lots of shit i cant do. dammit +_+

still gonna train tho. train light.. sighs

still can squat. but i injured my left ankle the moment i woke up. dont know how i did it. lol.. maybe gonna try at night and see how.

my injury er.. its some stupid tendon la.. forgot whats the name.. complicated names.. swt

dont know mate. better stay off over head movements for the moment.. sigh

change of routine. lol screw 10x3. this is better.

Day 1
Delts
Dumbbell Presses 4x8-12
Lateral raises 3x8-12
Cable Raises 3x12-15
Traps
barbell shrugs 4x8-12
Dumbbell Shrugs 4x8-12
Tricep
Machine dips 4x8-12
Decline French 4x8-12
Rope pushdown 4x8-12

Day 2
Back
Rackpull 4x8-12
Bent Row 4x8-12
Pulldown 4x8-12
Machine row 4x8-12
DB Rows 3x12-15
Rear delts
Rear Raises 3x12-15
Reverse flies 3x12-15

Day 3
Rest

Day 4
Chest
incline DB 4x8-12
Flat bench 4x8-12
Decline machine 4x8-12
Flies 4x12-15
Bicep
CG Preacher curl 3x12-15
Wide Grip Curl 3x12-15
incline 3x12-15

Day 5
Legs
Squat 4x8-12
Leg press 4x8-12
Leg curl 4x8-12
Leg Extension 4x12-15
Calves
Stand calf raise 3x11
Seat calf raise 3x20

Day 6
Rest

This post has been edited by jones007: Jun 22 2008, 01:04 AM

Traps

Barbell shrugs
1x12xbar
1x9xbar
1x8x95
1x6x145
1x7x165
1x7x195
1x7x215

DB shrugs
1x13x30
1x14x35
1x13x40
1x14x50
1x16x35

Tricep

CGBP
1x9xbar
1x7x95
1x6x105
1x6x115
1x7x125

Decline French Presses(EZ bar 20lbs)
1x13xbar
1x12x30
1x12x40
1x7+3x50

Rope pulldown
1x14x2.5kg
1x14x5kg
1x14x7.5kg

Deltoids

Machine lat raises
1x12x40
1x12x50
1x12x60
1x12x70
1x13x80
1x14x50

Cable raises
1x14x2.5kg

Notes :-
1. BB shrugs was kinda easy, DB was just nice.
2. CGBP just nice, french presses a little too hard, ropes too easy.
3. no DB presses for deltoids, and no db lateral raises, still gotta avoid it for another week for full recovery. sad