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  1. #61
    Registered User JureRus's Avatar
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    After a good DE workout yesterday...

    MAIN EXERCISES:
    Squat and Bench Press performed in a usual manner: 8 sets x 3 reps of 50-60% 1RM (yesterday with chains)

    ACCESSORY WORK:
    -pulldowns: 5 sets
    -OHP: 5 sets
    -Seated cable row: 5 sets

    ...an even better ME workout today!

    MAIN EXERCISES:
    Squat:
    3x 160 kg
    1x 180 kg
    1x 200 kg
    1x 220 kg (485 lbs) PR! at current bodyweight
    VIDEO: youtu.be/GWqFCMkdr0U
    Bench Press:
    3x 100 kg
    1x 110 kg
    1x 120 kg
    1x 130 kg PR! at current bodyweight
    1x 135 kg FAIL

    ACCESSORY WORK:

    Semi-sumo DL:
    5x 140 kg
    5x 160 kg
    6x 180 kg
    6x 180 kg
    6x 180 kg
    6x 180 kg

    Pulldowns:
    5 sets x 6-8 reps

    And a few sets of cable crossover, triceps pushdowns and biceps curls. Great workout and a good end of the 6th microcycle. Tomorrow is rest day and then the final microcycle of this macrocycle.
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  2. #62
    Registered User Maoro86's Avatar
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    Keep up the good work!
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  3. #63
    Chicken Legs Brah lukamura's Avatar
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    Beast. Tripple body-weight squat - that's what we are talking about...
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  4. #64
    Registered User JureRus's Avatar
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    Originally Posted by Maoro86 View Post
    Keep up the good work!
    Thanks, I sure will!
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  5. #65
    Registered User JureRus's Avatar
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    Originally Posted by lukamura View Post
    Beast. Tripple body-weight squat - that's what we are talking about...
    Not yet! I am at ~75-76 kg so triple BW squat would be ~225. But getting there...
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  6. #66
    Registered User Zalc2's Avatar
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    Slovenian pride !!
    natural bodybuilding for da winners ;)
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  7. #67
    Registered User JureRus's Avatar
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    Finally: 3x BW Squat!

    I finished this macrocycle with a great workout yesterday. It was Max Effort time!

    Squat:
    after warming up...
    1x 180 kg
    1x 200 kg
    1x 225 kg (496 lbs) PR! Finally 3x BW Squat!

    Bench Press:
    3x 100 kg
    3x 110 kg
    1x 120 kg
    1x 135 kg (fail)
    2x 120 kg
    2x 120 kg
    2x 120 kg

    Semi-sumo DL:
    3x 140 kg
    3x 160 kg
    3x 180 kg
    9x 200 kg PR!
    Aaaaalmost managed to get 10. I hoped to get 6, my girlfriend said I have to complete 12... since one should at least partly obey ''the better side of him/her'' I took the middle road, hehe.

    Seated Cable Row:
    8x
    8x
    8x
    8x

    Crossover:
    8x
    8x
    8x
    8x

    VIDEO: youtube.com/watch?v=hT9zKv6xOcU

    This macrocycle was very productive. I managed to set some new personal records. Now it is time for a very important part of an athlete's traning program: DELOAD! As usually: 7 days, 2 light traning sessions...
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  8. #68
    Registered User JureRus's Avatar
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    Deload went very well. I did 3 light whole body traning sessions in a DE manner and with a very reserved accessory work. I managed to fully recuperate and, ready for new records, started with a new macrocycle last Thursday.

    Main exercises of this macrocycle are box squats and OHP. Since there isn't a box in the gym where I train, my ''box squats'' are acutally squats on a bench - I use the lowest one and it it something like a medium height box. I like to implement them in my traning protocol because (If I put the benefit of the pause at the bottom aside) they are great for getting used to higher weight which makes regular squats feel much easier!

    Yesterday's ''Volume Day'':

    BOX SQUAT:
    6x 5x 200 kg

    OHP: 6x 4x 70 kg

    + ACCESSORY WORK.

    Today was Dynamic Effort Day with 8 sets of 3 reps (50-60% 1RM) of regular squat and OHP + ACCESSORY WORK (dumbbell bench press, cable rows, calves).

    Tomorrow is ME day. I hope to successfully play around with 230kg and 80kg on Box Squat and OHP, respectively.
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  9. #69
    Registered User JureRus's Avatar
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    ME Day and 540 lbs ''box'' squat

    Superb ME day today! I was literally playing around with that 230 kilos on ''Box'' Squat...

    BOX SQUAT:
    5x 200 kg
    1x 220 kg
    1x 230 kg
    1x 240 kg PR!
    1x 245 kg (540 lbs) PR!

    OHP:
    3x 70 kg
    1x 75 kg
    1x 80 kg
    1x 85 kg Failed

    + some ACCESSORY WORK
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  10. #70
    Registered User JureRus's Avatar
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    VIDEO: Box Squat + photos of current conditoning

    youtube.com/watch?v=qmKdyF7zSQM
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  11. #71
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by JureRus View Post
    VIDEO: Box Squat + photos of current conditoning

    youtube.com/watch?v=qmKdyF7zSQM
    Are you not allowed to embed videos yet?
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back and she said; "I just want to shake your hand. You are amazingly gorgeous."
    Then as she walked away she felt my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  12. #72
    Registered User JureRus's Avatar
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    Nope. Almost there!
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  13. #73
    Registered User curjo's Avatar
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    You're a beast! So strong and so lean!
    TEAM DEMON
    Follow my Journey here: http://forum.bodybuilding.com/showthread.php?t=
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  14. #74
    Chicken Legs Brah lukamura's Avatar
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    Dat there Slavish genetics of strength. Amazing how you get so strong and yet you stay so lean, I'm your biggest fan and you are a true inspiration to learn from. Great info also on your website, I used google translator and I understood the context very well, it's very up to date and science based. I used your calculators to generate some random macros nutrient ratios and it worked well, it wasn't 100% accurate to every person but that's a good base to start with.

    GREAT GREAT GREAT.
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  15. #75
    Registered User JureRus's Avatar
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    Originally Posted by curjo View Post


    You're a beast! So strong and so lean!
    Thanks!

    Natural BB is not a sprint but rather a marathon. All actions have consequences and through years of hard work and several prep phases one can gradually lower his bodyfat set-point (the % of BF at which one feels most comfortable) to extremes provided the whole thing is done properly. I have been competing every year since 2009 because I think it is the best way to constantly improve. Of course you need to take a few months off and focus on gaining more muscle mass but long offseasons (longer than a year of pure bulking) are not optimal in my opinion because you simply don't improve as much as you would if you did a cut phase in between. Bodybuilding is much more than just gaining muscle.
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  16. #76
    Registered User JureRus's Avatar
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    Originally Posted by lukamura View Post
    Dat there Slavish genetics of strength. Amazing how you get so strong and yet you stay so lean, I'm your biggest fan and you are a true inspiration to learn from. Great info also on your website, I used google translator and I understood the context very well, it's very up to date and science based. I used your calculators to generate some random macros nutrient ratios and it worked well, it wasn't 100% accurate to every person but that's a good base to start with.

    GREAT GREAT GREAT.
    Hehe, thanks!! It means a lot to me and I will do my best to keep on inspiring!

    Yeah, the Slovenian part of our website is much bigger (with forum and blog) but unfortunately we simply do not have time currently to translate and publish all of it on the international site aswell - I hope we can do that in the future!

    THANKS THANKS THANKS.
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  17. #77
    Registered User JureRus's Avatar
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    Start of the 3rd microcycle and Volume Day...

    Box Squat:
    5x 210kg
    5x 210kg
    5x 210kg
    5x 210kg
    5x 210kg (463 lbs)
    PR!

    OHP:
    5x 70kg
    4x 70kg
    3x 70kg
    3x 70kg
    3x 70kg
    All that squatting before OHP made this 70 kilos feel pretty heavy.

    +ACCESSORY WORK:
    -5 sets of cabe rows
    -3 sets of modified vertical rows
    -2 sets of crossover flies
    -5 sets for calves
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  18. #78
    Registered User JureRus's Avatar
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    After yesterday's usual DE workout, ME was on today! I started with some ''box'' Squats...

    warming up and increasing weight...
    1x 200
    1x 220
    1x 235
    1x 250 (~550lbs) PR!
    1x 260 (~573lbs) fail!
    Had 260 on my back for the first time ever. I was surprisengly bearable and I think it will go up soon!

    I then did ME OHP (3x 1x 80kg) and ACCESSORY WORK: chin-ups, Dumbbell Bench Press and one-arm side lateral raises.

    Great workout!

    VIDEO of ''box'' squat:
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  19. #79
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    Jure, could you write down the template of your workout program? I'm looking for some progressive training, where I could progress week by week or every two weeks, I tried Wendler for nearly 8 months, did some major strength gains and stopped to switch over a more "bodybuilding, less stress on joints program like upper/lower 4x a week. Now I'm kinda healed from the heavy lifting and I really like the parts you train on each day - got a feeling it could work for me.

    I see your program is pretty hardcore but I guess starting off a little less 1RM I could manage to progress.

    Basically, I want to increase my strength - muscle will follow
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    I have elaborated on that here *****://www.naturalmusclezone.com/en...he-off-season/. I suggest you go through the article: I think you will get all the info you want.


    Originally Posted by lukamura View Post
    Basically, I want to increase my strength - muscle will follow
    Totally agree with that mentality! In my opinion, as one is gradually evolving into an advanced lifter the percentage of typical PL training should also increase with time for optimal progress from BB standpoint.
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  21. #81
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    Couple of training sessions, rest days and few minor PRs later... yesterday's VOLUME DAY:

    ''Box'' Squat:
    8x 200kg
    8x 200kg
    5x 200 kg
    8x 200 kg
    Forgot my workout bag at home (belt, shoes, ...) so I sticked to 200 with a slightly higher rep range.

    OHP:
    8x 60 kg
    8x 60 kg
    6x 60 kg
    6x 60 kg
    6x 60 kg

    + some accessory work for back, calves and biceps. Squats have really drained me out!

    Today is DE Day and with a delicious preworkout meal already in my stomach I think it will be a piece of cake with some new PRs in Dumbbell Bench Pressing!

    30p/150c/15f: Mushroom/potato soup, milk rice + apples + eggs (don't know the english name of it, hehe )
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  22. #82
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    Originally Posted by JureRus View Post

    30p/150c/15f: Mushroom/potato soup, milk rice + apples + eggs (don't know the english name of it, hehe )
    What are the Slovenian names?
    I can google them that way for the recipes.
    They both look delicious.
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    It's called "Rižev narastek" aka Rice pudding.
    my blog: http://missionsuperbody.blogspot.com/
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  25. #85
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    Originally Posted by deltpecx View Post
    What are the Slovenian names?
    I can google them that way for the recipes.
    They both look delicious.
    The first one is a soup with porcini and potato. Very simple recipe, you basically just throw together mushrooms, potato, onion, pepper, salt and some other spices and cook for about 20 minutes. Then add a small amount of flour to thicken things up and... voila!

    h4xk0 gave you a slovenian name for the second one.

    Originally Posted by h4xk0 View Post
    It's called "Rižev narastek" aka Rice pudding.
    Rice pudding is rice mixed with water or milk + some other ingredients (cinnamon, ...). This is not a typical rice pudding since it goes in the oven and you add eggs.
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  26. #86
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    Originally Posted by h4xk0 View Post
    It's called "Rižev narastek" aka Rice pudding.
    Thanks..you've been repped!

    Originally Posted by JureRus View Post
    The first one is a soup with porcini and potato. Very simple recipe, you basically just throw together mushrooms, potato, onion, pepper, salt and some other spices and cook for about 20 minutes. Then add a small amount of flour to thicken things up and... voila!

    h4xk0 gave you a slovenian name for the second one.



    Rice pudding is rice mixed with water or milk + some other ingredients (cinnamon, ...). This is not a typical rice pudding since it goes in the oven and you add eggs.
    Yeah he did. I found the recipe. I think I'll make it after my show. It looks really tasty.

    I'll try the soup also.
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    Then as she walked away she felt my right biceps.

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    Originally Posted by deltpecx View Post
    Thanks..you've been repped!
    You're most welcome and thank you. I have to make it myself on of these days, Thanks to Jure for the idea. It's been ages since I had any .

    Otherwise I think this recipe (http://allrecipes.com/recipe/baked-rice-pudding/)comes close to Jure's rice pudding, except that vanilla is swapped with cinnamon. Which is MUCH better imho .
    Last edited by h4xk0; 03-26-2013 at 03:09 AM. Reason: Added a link.
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    Originally Posted by h4xk0 View Post
    ...Otherwise I think this recipe comes close to Jure's rice pudding, except that vanilla is swapped with cinnamon. Which is MUCH better imho .
    Yeah, when I make it I'll try other flavorings maybe orange extract instead of vanilla.
    Maybe sprinkle the cinnamon on top.
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  29. #89
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    Yesterday was ME time - no new records.

    Box squat:
    warming up and gradually increasing weight
    1x 200
    1x 220
    1x 240
    1x 250 fail

    OHP
    warming up and gradually increasing weight
    1x 80
    1x 85 fail
    1x 80 + 4x push press 80

    Assistance
    -seated cable row: cca. 8 sets
    -Bench press, dumbbels: 5 sets
    -biceps: 3 sets

    Today is rest day but did a little arm traning anyway -> mixing dough for bread and ''potica''.
    [img]*****://www.naturalmusclezone.com/forum/download/file.php?id=1183[/img]

    Tommorow is Volume day and the start of the 7th and last microcycle of this macrocycle. The past few weeks were very intense due to all the heavy lifting and it it slowly getting to me. 3 more training sessions and then it is time for a deload week and supercompensation!
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  30. #90
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    260kg ''box'' squat marking the end of a very successful macrocycle

    After a volume PR 3 days ago on ''box'' squat (5x 5x 220 kg (485lbs)) another PR on the last training session of this macrocycle: 260 kg (573lbs) ''box'' squat!

    VIDEO (box squat with a hardcore music in the background () + a set of OHP):



    Today I started with a deload week. It was a very intense but successful macrocycle. Now it is time for some supercompensation!
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