Holy christ! 300kilos??????? dude, that is sick man !

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

I'd be taking advice from you on how to gain higher poundages. You wouldn't be a powerlifting record holder. You'd be the chuck norris beater.

ooo ok ok, I seriously thought it was kilos though. heheh.

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

JONES!!!

Get hyoooge!

in b4 midnight

happy /b/irthday jones!!



anon delivers platinum account

Happy Birthday Big Guy.

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.

Wow Jones you love to squat ya Didnt hear from you long time already .
Just to Wish you luck here

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.

Have fun later....B*tch~!

Went home last night, slept from 10PM-8AM today. Awesome sleep...must be your marlboros

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!