http://www.joeskopec.com/borisp.xls

A lot of poliquin's techniques and things, are actually pretty normal. But he marketed it in a more, marketable manner.

Friday

Squats

20KG x 10
60KG x 5
100KG x 3
120KG x 2
140KG x 2
150KG x 1 (WOoh! Fast. No grinding necessary)

Squats Work Set

80KG x 20 (OUChhhhhhhhhhhhhhhhhhh!!! Breathe baby, breathe!!!!!!!!!)


Pull-Ups

4 x 8-10

Push-Ups

2 x 50

Cannot tahan, going back....really really hungry here.......

Funny thing, it's actually EASY to squat. The difficult part is when the hips start to hurt. I think I'll just blow it up to 90KG instead next week.

I found another way to really use my lats, is to rest after each rep of pull-up. Like rest completely, let go and lift again. Pretty nice. I'm going to try 10-9-8-7-6-5-4-3-2-1 pull-ups with this.

Got loads of changes to make in this. Powah powah powah!!

Learn how to do "kipping pull-ups"

Cycle....with....I have no idea man, I'm doing this cycle because I'll be in KL in june. So I wanna pack on some mass NOW, before I get to KL because I know I won't be eating right there. And I lose weight, very easily.

Maybe, after doing this, I'll do those "Crossfit" style training for a few months while I'm there. U wanna try too?

My conditioning=ZERO.....

I've only been adding a bit of heavy bag work and rolling a few tires, lots of kipping pull and push-ups and a bit of ghetto ass dumbbell swings. Still don't do any form of jogging.

Sumo and conventional, huge difference.

Sumo shorter ROM, easier to complete for lifters with extremely long torso and short arms. I'm an extremely long torso/long arm lifter, so it suits me more. Also it stresses ur hip more than ur back. The back is strengthened statically as I'm able to keep my back more vertical. More leg dominant I feel.

Conventional, large ROM. Better for short torso lifters with long arms. More back dominant I think.

Or it could be because my torso is so extremely long, I can't even breathe right when I deadlift.

MY coach taught me a different style of CNJ bcuz of my long torso. I've to use my lower back and snap it up harder and use my traps as stabilizers instead to bring the weight back. This long torso syndrome sure is a headache...

---

Added on April 26, 2008, 1:45 amEDIT: Despite using a sumo stance now, I do intend to do a high rep conventional deadlift once every 4 weeks. I still wanna work that back a bit.

---

Added on April 26, 2008, 11:36 amUpdate: I've been hungry and sleepy the entire night. Just kept eating, when I'm not eating, I'm sleeping and when I'm not sleeping, I'm eating.

20 reps, not something easy. I plan to keep at it though. Having sores in my legs and upper back as well. Need to eat a ton, or I won't have anything left for conditioning work later.

Thinking of a W.O.D consisting of pull-ups, push-ups and car pushes.

Will post pictures.

Slept for about 2+9 hours=11 hours since y'day. Phenomenal....never slept that long, EVER!


This post has been edited by pizzaboy: Apr 26 2008, 11:36 AM

GPP Day

Car pushing-pull for about 50 meters. (6 rounds)
50 pull-ups in total
30 push-ups

Ahhhhhh.......my legs, they be burning. Finally feeling my quads do some work. Nyce shit. Be uploadin them videos soon

---

Added on April 27, 2008, 11:09 am

This post has been edited by pizzaboy: Apr 27 2008, 11:09 AM

Got la.......just drive drive around....I did that at a stadium nearby my home. It's got pull-up rings and bars as well. I'm probably gonna go there again later, so I'll upload some videos if I do.


YES! Exactly like that. But I can't get it right still. I ingrained the trap-pull clean method so much since the power clean days/squat clean days, that I'm struggling to teach myself to do it correctly. Even my coach can't really teach me this method properly, because although he knows how to do it, he's not very good at spotting technique mistakes for this method of lifting.

He claims this is more to a Greek or Bulgarian style of lifting where the technique isn't so much as to shrug the weight high up, but to get DOWN under the bar as quickly as possible. This of course, scares the crap outta me when I'm closing to my front squat 3RM weights of about 110KG's. However, he says in the long run it should be more suited for me. Jeez.

Learning the kipping pull-ups. I think something went haywire when I go downwards, because at that point I seem to fling around wildly with no direction. Something not right there.



The normal weighted push-ups sorta distributed the weights evenly around the body making it quite easy. This time I made my brother stand on my shoulder blades to make sure all the weight is on my arms and chest and shoulder. Pretty.....darned tough. Then agian, it could be bcuz I've never done this, I'll keep practicing and see how I get along with this.

And I might change my 20 rep squat routine, to something else again. The 20 reppers are awesome in the pump/blood flow department. But it also makes me EXTREMELY hungry and TIRED after that. I can't have that, finals are coming. Gotta consider other factors as well. So I'm going to go with my oly squat routines back agin.

It's twice as difficult as a regular pull-up.
Getting your body attuned to kipping is one task by itself. to maintain the momentum is another headache already.

The power production with kipping pull-ups is higher than the regular ones. So you're likely to get tired faster at the beginning. However as you get used to it , it gets a whole lot easier.

It STILL builds solid lats. The momentum doesn't make it any easier. If anything, it makes it much harder. The grip also fails quicker. I use the shirt because my grip was failing already and I couldn't really handle the pain.

I'll upload a vid of me playin around the bar soon.

my doggone dungu brother, aimed the camera a lil too high, and stayed static at the position. kid needs a new brain.

kipping, is where you use your leg to kick and force yourself up. It's when you can't do anymore pull-ups and just kick and fling your legs left and right to get that one last rep. Well kipping is controlled and powerful. More power orientated. Not so "contractttttt my ***** ass lats and squeeze at top position" cocknots.

And yes it's more to an explosive pull-up. Eventually, you'll find ur standard pull-ups also getting easier to do.

---

Added on April 28, 2008, 10:28 amSomethings I've noticed about myself. Should be good to note;

- I NEED to hit at least 95% of my 1RM, ONCE a week at least. Thus my warm-ups always work up to my 1RM or close
- High volume almost immediately pumps the hell outta my leg size. They literally GROW overnight with high volume.
- Singles, don't do too good for me, triples are better for me, in the strength development area
- Speed is a problem for me, I'm still not fast enough. Upper body's pretty fast in the punches department but not the lower body
- I need to fix my parallel point issue, I keep snagging down at that point
- Deadlifts are stuck because of a weak back. Even with a different lifting style (Sumo), I still need to address my back.


This post has been edited by pizzaboy: Apr 28 2008, 10:28 AM

The principles from this new training regimen comes from the mix of weightlifting squatting concept, "sticking point" elimination (training your weak points), fighters principles of maximal strength superset with explosive movement and a bit of bodybuilding to strengthen the posterior chain, abdominal muscles and high rep triceps movement.

- Weightlifting squatting builds overall strength and because it goes deep, I can use my stretch reflex which is bloody useful for speed.

- Sticking points murder my squats and bench ALL the time, so I'm going to work with a lot of parallel box squats and 2 board benches.

- Maximal strength superset with explosive movements, trains for speed/strength and is extremely useful during my sparring sessions.

- My core is rather weak compared to the rest of my body so I'm definitely needing to address this. The core works best with a combination of heavy and light training. That's how I'm going to do it.

- Triceps, I don't know. I'm no bodybuilder but the triceps have always been one bodypart I loved to train. Maybe because it's very useful during fights. We don't fight with our biceps after all, it's our triceps, lats, hips, waist and leg that transfers the punch.

Monday (28 April 2008, 4 Days Off My 21's Birthday With NO Alcohol. Wow!)

Front Squats (Main Lift)

60KG x 8
80KG x 8
90KG x 8
90KG x 8
90KG x 8

*Urgh....definitely lacking in the front squats department and I do not have the endurance for this high rep crap. Training for it*

Snatch Grip Pull (Power and posterior chain and oly lifting assistance)

60KG x 3
80KG x 3
90KG x 3
100KG x 2
110KG x 1

Jump Training. (For explosive strength)

10 rounds of standing broad jump

Glute Ham Raises On Bench (Posterior Chain Work)

2 x 10

Basically I'm done here. So I add another 3 upper body workouts for the bodybuilder in me.

1 Arm Thruster (Left arm only, I've muscular imbalances in my left arm)

3 x 8 @ 20KG

Each rep, sit on a Swiss ball to remove the stretch reflex.

Overhead Presses

60KG x 6
60KG x 5
60KG x 5
60KG x 4
60KG x 3
60KG x 1 (total exhaustion here)

Pull-Ups

7x5

I'm beat! Dinner was barbecue with weird alcohol. My cousin birthday so we had a mix of stout, beer, vodka and tequila in one container. It tasted...really crappy. Sorta like water with vodka peach smell and a tinge of stout taste. Really weird.

Mondays

Front Squats

Week 1-2: 3x8

Week 3-4: 4x6

Week 5-6: 4x5

Week 7-8: 2x5 2x3

Week 9-10: 1x5/2x3/1x2

Week 11: 2x3/2x2

Snatch Grip Pull

-1x3
-1x3
-1x3
-1x3
-1x2
-1x1
-4x3/3x2/3x1

Jump Training Superset with Posterior Work

Broad jump
Vertical jump
High Jump
Box Jump
Squat Jump

Superset with

GHR
Back Extensions
Romanian Deadlifts

Back Training

Pull-Ups (10-9-8-7-6-5-4-3-2-1)
Dumbbell Rows (3x5 - 10-15 reps)

Wednesday

Sumo Deadlift
# Week one: 70% - 15 sets of 1 - rest one minute between sets
# Week two: 75% - 12 sets of 1 - rest one minute between sets
# Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
# Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
# Week five: 90% - 3 sets of 1 - rest two minutes between sets

Box Squats

10x2 (50,55,60% @ Parallel)

Dumbbell Bench

3x8-10

Overhead Half Press Superset With Military Press

05 x (5 reps-Overhead Half Press) (8-10 reps Military Press)

High Rep Tricep Work

Dips
Extensions

Fridays

Front Squats
- 1x5
- 2x3

Clean Grip Pull

-1x3
-1x3
-1x3
-1x3
-1x2
-1x1
-4x3/3x2/3x1


Jump Training Superset with Posterior Work

Broad jump
Vertical jump
High Jump
Box Jump
Squat Jump

Superset with

GHR
Back Extensions
Romanian Deadlifts

Back Work

Pull-Ups (10-9-8-7-6-5-4-3-2-1)

Basically that'll be the gym work.

Then on Saturdays, Crossfit shit. Just to kill my stamina a bit

This post has been edited by pizzaboy: May 2 2008, 07:52 PM

Nolah...this isn't Boris. Boris is much more sets. It'll usually make you sweat till you're crazy.

This is Westside 4 Skinny Bastards, but I don't quite like single limb work. So I just change it to something that's more to like superset. It's something that MMA fighters generally use. Ross Enyamit also advocates maximal strength and power training.

This routine that I'll be trying to adhere to, should be done in about 1.15 hours or less. I'm trying to build up my conditioning as well. Would be useful during sparring and competitions. Can't keep having my training to last nearly 2 hours.

I know the fact that in sparring we're never going to be on two legs when launching an attack, but I suppose I'll take my chances.



This picture, sorta scares me out a bit. That, according to my calculations should be 160KG's on the bar. Creepy....anybody here ready to beat that yet?

I think there are 3 versions floating around the net. One type is 3 day, one is 4 day. Another 1 is the more "extreme" version.
I think not much difference between 3 day and 4 day ones. Jst that the 3 day version has higher volume perhaps?

Because you're a believer of supercompensation? After all, that is the crux of Boris.

Anyway, Wednesday wasn't able to train because I was in KL for another interview. This time with Astro. Yipee!! So, today's training went a bit like this

Sumo Deadlift. (70% of 171KG)

120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1
120KG x 1

(Yes, 15 sets...)

Learning slowly how to pop the hips, use the hips and quads to get up......how to stretch and snap.

Quite tiring, especially on the later ones. But at least form wasn't compromised

Front Squats

90KG x 5
100KG x 3
100KG x 5
110KG x 2 x 3 (Ouwh ouwh ouwh.....)
100KG x 8 (Yelp.....me can't feel me legs)

Clean Grip Pull (Bar over or equal to belly height)

90KG x 3
100KG x 3
110KG x 3
120KG x 2
130KG x 1 (This is a PR if I can clean it and stand)

Parallel Squat Broad Jump

10 rounds of 2 jumps

Abs

A bunch of weighted sit-ups with plates and dumbbells and whatnot..

Pull-Ups

8-7-6-5-4-3-2-1-5-5-5

Ouwh.........my back.......

*Today's food intake was relatively good. 3 days of resting because Wednesday, I missed training. However, noticed strength increase when rest days and sleep is increased.
Strength is good. Everything is good, as long the reps are kept low. This cannot go on, reps must be higher but strength and energy levels are in danger of dropping fast when the reps increase. Must find out how to counter this, either with increasing food intake or more conditioning. Conditioning levels are much better than previously already, so it must be the lack of food or rest. Perhaps can try two days a week training, especially since finals are looming.

This post has been edited by pizzaboy: May 2 2008, 11:41 PM

Tuesday (Decided to train at night)

Barbell Bench

135LBS x 10
175LBS x 8
185LBS x 8
205LBS x 7 (A bit tough on the 7th rep)
225LBS x 5 (Oh f***, this is high rep work! LOL!)
235LBS x 2 (Oh, repetition PR )
245LBS x 0 (What was I thinking? Not there yet honey....not yet)
135LBS x 12 (I can't feel my triceps)

Dumbbell Bench Press

30KG x 16
30KG x 13
30KG x 11 (Ouwh ouwh ouwh....)
30KG x 7

Bodyweight Dips + 20KG

Goal is 20 reps

16 reps
14 reps
16 reps
Bodyweight x 20

No way in hell I'm getting 20 reps today with that 20KG dumbbell stuck between my leg

Rack Lockout

140KG x 3
150KG x 3
160KG x 3 (it's a rack LOCKOUT, not a bench, that's why the numbers are mad high. Only do this twice a month)

Bicep Curls

40KG x 12 (I cheated a couple reps, so what?)
40KG x 10
40KG x 10

*Comments

auwooooooooHHHHHHHHH!!!!!!! I don't feel my triceps and what was I thinking going so many reps? It's SO MUCH FUN!!! Hahaha, changes the game a bit.

Yeap, changed it to higher repetitions these days...sick of the low repetition high weight work. They take too much time to get prepared mentally. And once a while, it's good to feel like you have a pump, makes you feel alive a bit.

I've been doing low reps so long, I'm actually slightly tired of it.....but I'll return to heavy singles lifting, just not yet. A leg/chest/back workout feels quite simple and fun. Don't want to chase the numbers anymore for the moment....just increasing the repetitions. If I can rep 315LBS for 5 reps, that's a PR for me. I don't wanna keep chasing weight PR's.....it's getting too strenuous.

I pause on the lighter weights, TNG on the heavier ones......i noe I noe....cheatingggg.....and those bicep curls were merely for the sake of fun. My friends said my "Achilles heel" was my biceps because I never trained them.

So I just added 10KG'S above their bicep curl numbers and repped it out a bit, just to show off

And I don't really know if bouncing is the same, but to use your stretch reflex, there is some sort of like a bounce. So I assume it's the same thing.....I guess

Friday

Snatches For Warmup

40KG x 2
40KG x 4
40KG x 2
40KG x 2

Sumo Deadlift

60KG x 3
100KG x 3
140KG x 3
160KG x 2
170KG x 0 (Slipped)
170KG x 1 (I have no idea, if this was counted, I locked out, but I didn't hold it long enough because I lost balance)
140KG x 3

Conventional Deadlift

140KG x 3
140KG x 3
140KG x 3

Rows

40KG x 10
40KG x 10
60KG x 12
60KG x 14

Back Extensions

BW+10KG x 10
BW+10KG x 10
BW+10KG x 10
BW+10KG x 10

Pull-Ups

BW+10KG x 10
BW+10KG x 10
BW+10KG x 10

*Just got better from a fever, feeling quite shitty.......but still quite satisfied with my pulling. It's actually a PR since I just switched to a sumo deadlift stance. Got a video but don't intend to upload it here, too dumb. Hehe...but those who want to see it can, PM me.

This post has been edited by pizzaboy: May 10 2008, 04:22 AM

Monday Heavy Back Squat/Light Front Squat/Snatch Day

Snatches

40KG x 2
40KG x 2
60KG x 2
70KG x 1
70KG x 1 (Kinda slow...)

Squats

20KG x 10
60KG (135LBS) x 5
110KG (240LBS) x 5
130KG (285LBS) x 3
140KG (310LBS) x 3 (Repetition PR!)
145KG (320LBS) x 2 (Repetition PR!)
150KG (330LBS) x 1 (Tried for a double, failed the second rep, dump)
135KG (300LBS) x 3 x 3 (Workset)

Front Squats

100KG x 3
110KG x 3
120KG x 3
130KG x 1

Good Mornings

60KG x 12
60KG x 12
70KG x 12
60KG x 15

Box Jumps @ 45" Height

About 15x

Abdominal Work

3 x 12-15 reps

CG Bench Press

70KG x 3 x 8

Review: I'm pooped...but it felt pretty strong despite the lack of sleep due to studying and exams and not that much food. Pork rinds (Delish!) are the recipe to strength I guess.

Might deadlift this Wednesday. Just see how it goes.

This post has been edited by pizzaboy: May 12 2008, 02:00 PM

I kinda have this issue with my lower back being not fricken strong enough. So I'm just trying to address this with those good mornings. Anyway, my shoes are weightlifting shoes and there's an elevation at the heel, so a the back is involved less.

And yeah, I think I'm going to skip deadlifts this week, instead just go for some benching work. Thx 4 the advice.

---

Added on May 16, 2008, 8:52 pmCompilation.

Tuesday Training

Today was light snatch technique training day/front squat day.

Snatch

40KG x 2
40KG x 2
45KG x 2
50KG x 2

Each repetition was paused at the bottom for 10 seconds, because I have a problem with my bottom part flexibility and balancing. Thus coach said to hold the overhead squat position and try not to wobble. I wobbled, so whatever.

Snatch Pull

100KG x 3
120KG x 3
120KG x 3
120KG x 2
120KG x 2

Front Squat

50KG x 3
70KG x 3
90KG x 3
100KG x 3
120KG x 2
130KG x 1
120KG x 3 x 2

Really need to learn to squat under the bar and punch it out faster. I'm too slow

Wednesday


Wednesday Training

Snatch Grip Quick Drops

40KG x 5
40KG x 5
45KG x 5
50KG x 5
50KG x 5

Really trying to get the speed and balance.

Snatch Grip Pull

50KG x 3
80KG x 3
90KG x 3
100KG x 3
110KG x 3
110KG x 3

Overhead Squats

60KG x 3
70KG x 3
80KG x 3
90KG x 3 x 3

Parallel Box Squats

100KG x 2
110KG x 2
120KG x 2
130KG x 2
140KG x 1
140KG x 2
140KG x 1 (Second rep, sort of good morning'ed it up, so don't count)

Took thursday as a break day....coming back today, Friday. Clean technique/speed day.

Friday Training

Cleans

40KG x 3 x 2
60KG x 3 x 2
70KG x 2 x 2
80KG x 2
90KG x 2 x 2
95KG x 2
97.5KG x 2 x 2
100KG x 2

Front Squats

60KG x 5
100KG x 3
100KG x 3
110KG x 3
110KG x 3
110KG x 2

Hand walks

2 x 20 meters

Deadlifts

100KG x 3
140KG x 3
160KG x 3



Here's a 70KG clean vid

This post has been edited by pizzaboy: May 16 2008, 08:52 PM