Jure Rus: Slovenian Natural Bodybuilder

[JureRus]

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.

[Maoro86]

Keep up the good work!

[lukamura]

Beast. Tripple body-weight squat - that's what we are talking about...

[JureRus]

Keep up the good work!

Thanks, I sure will!

[JureRus]

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...

[Zalc2]

Slovenian pride !!

[JureRus]

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...

[JureRus]

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.

[JureRus]

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

[JureRus]

VIDEO: Box Squat + photos of current conditoning

youtube.com/watch?v=qmKdyF7zSQM

[deltpecx]

VIDEO: Box Squat + photos of current conditoning

youtube.com/watch?v=qmKdyF7zSQM

Are you not allowed to embed videos yet?

[JureRus]

Nope. Almost there!

[curjo]

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

[lukamura]

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.

[JureRus]

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.

[JureRus]

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.

[JureRus]

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

[JureRus]

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:

[lukamura]

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

[JureRus]

I have elaborated on that here https://www.naturalmusclezone.com/en...he-off-season/. I suggest you go through the article: I think you will get all the info you want.

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.

[JureRus]

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 )

[deltpecx]

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.

[h4xk0]

It's called "Rižev narastek" aka Rice pudding.

[Blazed]

Jablownik

[JureRus]

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.

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.

[deltpecx]

It's called "Rižev narastek" aka Rice pudding.

Thanks..you've been repped!

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.

[h4xk0]

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 .

[deltpecx]

...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.

[JureRus]

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''.


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!

[JureRus]

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!