and then, and then i wanna screw the program cos i don't like SDing.
Jones' Journal(6 day cycle), HVT
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 Oct 12 2007, 04:31 PM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol  
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Oct 12 2007, 04:35 PM
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Senior Member
553 posts Joined: May 2007
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OHHHHHHHHH NOW I GET IT..
SD is to prevent over training only. if u think u r not overtraining then dont do SD la. i've got an article to know when u r overtraining with a few points to be taken. i'll post it when i get home |
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Oct 12 2007, 04:38 PM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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No, that's not it...
they purposely want you to decondition, then 9-14 days after that, u hit the weights again with 15 reps, dam fcuking sore. |
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Oct 12 2007, 04:42 PM
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Senior Member
553 posts Joined: May 2007
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no idea about HST. i prefer to go all the way, and once i over train, i rest kaw kaw and maximize compensation
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Oct 13 2007, 09:45 PM
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Senior Member
553 posts Joined: May 2007
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Week 16 day 3
13 Oct Squat warm up 2x8xbar real sets 1x5x114 1x5x145 1x5x175 1x5x206 1x3x243 1x8x175 Bench warm up 2x8xbar real sets 1x5x83 1x5x105 1x5x128 1x5x150 1x3x177 1x8x128 Row warm up 2x8xbar real sets 1x5x83 1x5x105 1x5x128 1x5x150 1x3x177 1x8x128 Dips 3x6x35 Incline Curl 2x6x30 1x5x30 Pushdown 4x12x15kg Notes 1. overall not bad. very good. |
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Oct 16 2007, 05:32 PM
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Senior Member
553 posts Joined: May 2007
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Week 17 Day 1
16th Oct Squats warm up 2x8xbar real sets 1x5x116 1x5x148 1x5x179 1x5x211 1x5x242 Bench warm up 2x8xbar real sets 1x5x85 1x5x108 1x5x131 1x5x154 1x5x177 Row warm up 2x8xbar real sets 1x5x85 1x5x108 1x5x131 1x5x154 1x5x177 Notes 1. very hard on squats, bench and row was rather easy 2. feeling strong today! |
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Oct 18 2007, 09:11 PM
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Senior Member
553 posts Joined: May 2007
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Week 17 Day 2
18 Oct Squats warm up 2x8xbar real sets 1x5x116 1x5x148 1x5x179 1x5x179 Mp warm up 2x8xbar real sets 1x5x70 1x5x85 1x5x100 1x5x115 PR!! DL warm up 2x8xbar real sets 1x5x172 1x5x209 1x5x245 1x5x282 PR!! Hammer grip pull up 2x5 1x3 Notes 1. MP FINALLY! 2. DL WOOHOOOO 3. Pull up.......................... *grumbles* |
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Oct 20 2007, 04:24 PM
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Senior Member
553 posts Joined: May 2007
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Week 17 Day 3
20th Octorber Squats warm up 2x8xbar real sets 1x5x116 1x5x148 1x5x179 1x5x211 1x3x250 PR!! 1x8x179 Bench warm up 2x8xbar real sets 1x5x85 1x5x108 1x5x131 1x5x154 1x3x181 PR!! 1x8x131 Row warm up 2x8xbar real sets 1x5x85 1x5x108 1x5x131 1x5x154 1x3x181 PR!! 1x8x131 Dips 3x5x35 Incline Curl 3x6x30 Tri Pushdown 3x14x15kg Notes 1. Squat was ridiculously hard, Noel can tell lol 2. Bench and Row easy 3. tricep died after pushdown |
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Oct 23 2007, 09:39 PM
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Senior Member
553 posts Joined: May 2007
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actually i dont want to keep today's workout in my journal, cuz its a total failure.
definitely not because of not enough sleep, diet sucked, or tired or wat. everything was perfect. woke up in the morning feeling great, took sandwich with protein shake before lunch and before pre workout shake, pre workout shake was as usual, with an extra cup of thick coffee, gave me a boost and hyped. but the still failed, as i quoted my own quote. QUOTE(jones008 @ Oct 23 2007, 08:36 PM) hi guys. guess wat. jones over trained today. 1st time. and i know how it feels to over train. my leg is trembling now, my hands are shaking, i couldn't take my dinner, and i lost my back, couldn't feel them. finally after a total 17 successful increment in everything. finally came to an end, a harsh one at week 18 day 1.i pushed too hard on squats, last 2 rep form went hair wire, falling to sides, leaning foward.. bench failed on 4th rep.. leg drive lats drive tricep drive used everything up.. until i failed my bent over row on 3rd set   total progress in poundages of 17 weeks + 3 weeks of rest and breaks. before madcow All in 5 reps Squat 175lbs Bench 135lbs Row 135 lbs Deadlift 220lbs Press 85lbs after madcow 3 Reps Squat 250lbs Bench 180lbs Row 180lbs 5 Reps Deadlift 282lbs Press 115lbs Total Increment Squat 75lbs ( HOLY GOD DAMN in 5 months LOL ) Bench 45lbs ( 20kg man 20 kg. no shit ) Row 45lbs ( yeap same with bench) deadlift 62lbs ( lol less than squat.. still alot ! ) MP 30lbs ( 30lbs looks like a small number, but for MP consider a hell lot, at least to me) Big 3 total before 530lbs after 712lbs increment 182lbs in 5 months. LOL WUT Comments on Madcow? 1. ONE HELL OF A PROGRAM! SUPERB! almost perfect. 2. the only flaw? it doesn't apply to heavy lifters. 2.5% on 500lbs is 12.5lbs, 12.5lbs in one week is typically impossible for a 500lbs deadlifter. 3. but then madcow aint for advance trainee. its a advance program for intermediate lifter. This post has been edited by jones008: Oct 24 2007, 12:00 AM |
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Oct 25 2007, 03:03 AM
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VIP
8,023 posts Joined: Jan 2003 From: :: Cheras :: 
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You owe us a report
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Oct 25 2007, 10:00 AM
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Senior Member
553 posts Joined: May 2007
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thats my report la. what report u talking about?
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Oct 26 2007, 10:42 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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holy god who have been posting in my journal?
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Oct 26 2007, 12:06 PM
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Senior Member
1,127 posts Joined: Jan 2007 From: KL
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hahaha... very funny jones...
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Dec 16 2007, 02:04 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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updating for the sake of updating.
new maxes squat 280 deadlift 315 bench 205 total 800. 200 to 1000 total. lol.. |
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Dec 19 2007, 11:04 PM
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Senior Member
2,979 posts Joined: Jun 2006 From: www.twitter.com/bebeelim
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wow so many PR huh
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Dec 20 2007, 03:24 PM
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Junior Member
110 posts Joined: Nov 2007
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QUOTE(jones007 @ Dec 16 2007, 02:04 PM) updating for the sake of updating. wow. Your bench almost 100 kg already. new maxes squat 280 deadlift 315 bench 205 total 800. 200 to 1000 total. lol.. I wish I'm there now.  |
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Mar 10 2008, 08:59 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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UPDATE BUH-DAY! BACK TO THIS SHIT.
END OF THE CUTTING THING! MY WAIST IS NOW OFFICIALLY AT 33 1/2 INCH! 2 1/2 INCH IN 2 1/2 MONTHS. AINT THAT BAD EH. I'M GONNA DO SOMETHING DIFFERENT FROM NOW ON! YEAP BUH DAY!! |
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Mar 11 2008, 08:45 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Squats
2x6x225lbs Lateral Raises 3x8x20lbs skull crushers 3x7x20lbs Rope french press 3x11x25lbs so little work lol.. just back to gym after 2 weeks. squat was still manageable. lateral raise too easy. gonna hit back 30s soon |
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Mar 12 2008, 01:25 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia 
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QUOTE(jones007 @ Mar 11 2008, 09:45 PM) Squats good to see ya back kicking some thundering weights ! What routine are you on currently?2x6x225lbs Lateral Raises 3x8x20lbs skull crushers 3x7x20lbs Rope french press 3x11x25lbs so little work lol.. just back to gym after 2 weeks. squat was still manageable. lateral raise too easy. gonna hit back 30s soon |
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Mar 12 2008, 04:59 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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russian squat program lol.. the other works are my own add in.
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