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 Smell the Fitness, 8 day rotation

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jones007
post Feb 20 2008, 02:45 PM

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bro your front squats is impressive! how much is your back squat?

regarding the old school training. u can always try out zercher squats

This post has been edited by jones007: Feb 20 2008, 02:48 PM
jones007
post Feb 20 2008, 03:09 PM

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my FS is only half of my BS.

ZS is very core demanding. very good exercise. lots of pain tho. er weight dragging.. not so convenient to do here.. do farmers walk with regular car tyres la lol
jones007
post Feb 20 2008, 03:41 PM

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foam rolling? where to buy the rollers?
jones007
post Mar 10 2008, 08:49 PM

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back to business? i'm back to business starting tomorrow!
jones007
post Mar 11 2008, 05:04 PM

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good to hear that mate!
jones007
post Mar 12 2008, 05:00 PM

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hey the plate pinch. u r suppose to pinch 2 plates together. not one lol
jones007
post Mar 12 2008, 06:48 PM

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so 2x5 kg plate? lol i thought u pinching 1 10kg plate. lol
jones007
post Mar 12 2008, 07:34 PM

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QUOTE(shanecross @ Mar 12 2008, 07:12 PM)
no, i was pinching 1 10kg plate on each hand. lol. hahah.
*
oh ok. lol pinch 2 plates mate. 1 plate is wrong lol
jones007
post Mar 15 2008, 02:17 AM

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cut out deadlift put in bent over row

put friday as a lower back and hamstring day.

not gonna train arms? lol

i say cut volume down to 3x6.

avoid CNS burn out.
jones007
post Mar 15 2008, 12:56 PM

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dude. do this splits

mon
-squat
-chest
-bicep

wed
-squat
-back(upper and lats)
-shoulders

fri
-squat
-lower back
-hamstring
-tricep
jones007
post Mar 15 2008, 04:44 PM

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u mati mati mati oso want to train chest 2 times a week eh?
jones007
post Mar 15 2008, 11:11 PM

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what will happen is a CNS burnout by week 4
jones007
post Mar 17 2008, 04:53 PM

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30 degree is a low incline already. 45 degree is the standard incline. i do 45 degree.
jones007
post Mar 18 2008, 09:06 AM

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well low rep high sets is good. very good. but its taxing on CNS. with the Russian squat routine i wouldn't recommend pairing high sets low rep with high set low rep of accesory exercise.

consider squat is the major exercise in ur routine, every other is accesorries.. chest or back or anything. save ur cns and complete the routine. then write your own program of high set low rep.
jones007
post Mar 18 2008, 12:04 PM

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QUOTE(shanecross @ Mar 18 2008, 09:12 AM)
So, ya saying that, the other exercise should be on eg ; 6 reps x 4 sets or 8 reps x 3 sets?
*
follow the RSR, bench row and everything else, 3-4 sets of 6-10 reps
example : afer ur squat, do ur barbell bench 3sets of 6, then do ur flies 4 sets of 10. sub maximal weight.

QUOTE(pizzaboy @ Mar 18 2008, 10:56 AM)
Some clowns (me for example), do low reppers all the time and plenty sets. I guess our bodies can get used to it, after gradual training. Mmm.....taking into account wat jones said, it's true that you may get a CNS burn.

However, I've done this sort of training for a year+ now, and I've never actually even once, felt a CNS burn. Sure some symptoms were there, but 1 week rest, then nothing d. Fresh and ready to hit the gym.

Since squats is your main exercise. Then I guess U could consider your bench as your "other" exercise since it's not really that much of a compound movement. Just chest, arms and shoulders, so it's more like an upper body movement. I actually haven't seen anybody burning out their CNS with benches. Metal militia crew? The biggest benchers in the world, bench specialists. They do 2 heavy days a week, no speed days. Their bench numbers are beyond 800LBS (suited, but nevertheless)

I just would speak against deadlifting movements of course and you can probably tell anyway.
*
well for me i got myself a CNS burnout from bench.. the last time i was checking my max on bench.. but then 2 days ago i did a squat max la.. so that might contribute to it.

ps : nvr compare we mortal humans with those ppl. not only their gear(beyond supplements) aided them in recovery and stuff, they are still gentically more superior.

andy bolton deadlifted 500lbs the 1st time he did deadlift at age of 16.

This post has been edited by jones007: Mar 18 2008, 12:06 PM
jones007
post Mar 18 2008, 04:03 PM

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not rep failures.

CNS burnout

couldn't find the article lol wut

from what i remember a few symptoms.

u'll never get enough sleep
u feel tired all the time
u lose ur appetite
u drag ur ass reallly hard to the gym
u hate yourself when u lift a dumbbell
u shit water

pretty much like overtraining actually.

This post has been edited by jones007: Mar 18 2008, 04:34 PM
jones007
post Mar 19 2008, 05:18 PM

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and yeah. u wont feel like fappin after a workout. thats a CNS burn. i suppose u fap everytime after workout right? not immediately.. but after u bath and eat ur dinner when u r relaxed... cuz weight lifting inceases our libido post workout.. a very good way to release tension too.. LOL
jones007
post Mar 19 2008, 08:35 PM

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u gotta fap to avoid prostat cancer.. those who dont fap gets prostat cancer. lol
jones007
post Mar 19 2008, 09:35 PM

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QUOTE(shanecross @ Mar 19 2008, 09:16 PM)
I just jack of probably 2-3 days once, and I dont think it has nothing to do with my CNS etc. The only thing probably is because the Porn that im watching has some super hot babes, or I am sleeping with some chick. Doesnt that turn you on man? tongue.gif And oh yeah, there was once I dont know why till this day, there was this super fukkin hot chick jogging on the treadmill beside me and she had this lil n***** slip, man I nearly felt like jackin of on the spot, heck i didnt the whole day.
But what happens in the future, I`ll never know, the Lord of Jacking Off has it written somewhere.  tongue.gif
*
when u get a CNS burnout. watching porn can make u yawn. happened to me.. while i was on low carb diet and doing dropsets on squat. which is.. stupid LOL

This post has been edited by jones007: Mar 19 2008, 09:35 PM
jones007
post Mar 20 2008, 07:00 AM

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QUOTE(shanecross @ Mar 19 2008, 09:42 PM)
Shake while you can my fellow mates !
*
*fap fap fap fap fap*

want me to recommend some good streaming video sites? brows.gif

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