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  1. #1
    Registered User mochi's Avatar
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    a few pl programs and calculators

    Last edited by mochi; 09-05-2007 at 08:38 PM.
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  2. #2
    Banned StrongInChrist's Avatar
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    Good idea broski With this thread I will be setup for the next 3 years I like calculators cause I have gotten so sick of punching numbers in a calculator before every set. That was one reason I went to BBing. I just wanted to get the pump and stop worrying about how much to put on the bar.

    God bless those calculator maker guize!
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  3. #3
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    Originally Posted by StrongInChrist View Post
    Good idea broski With this thread I will be setup for the next 3 years I like calculators cause I have gotten so sick of punching numbers in a calculator before every set. That was one reason I went to BBing. I just wanted to get the pump and stop worrying about how much to put on the bar.

    God bless those calculator maker guize!
    did you ever do the critical bench program?
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  4. #4
    Banned StrongInChrist's Avatar
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    Originally Posted by n00bi3 View Post
    did you ever do the critical bench program?
    no I havent. I havent really been doing strict cycles until this year.
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  5. #5
    Registered User mochi's Avatar
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    mochi,

    This is a very nice thread, thanks. I'm new but I thought that this article by Jim Wendler titled "Working with the standard Template" is really good to learn a little more about the Westside template:

    http://www.elitefts.com/documents/template.htm
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  7. #7
    Registered User mochi's Avatar
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    Originally Posted by aargh57 View Post
    mochi,

    This is a very nice thread, thanks. I'm new but I thought that this article by Jim Wendler titled "Working with the standard Template" is really good to learn a little more about the Westside template:

    http://www.elitefts.com/documents/template.htm
    reps, added to first post.. thanks
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  8. #8
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    For the russian programs, is it sets/rep/weight or is it reps/sets/weight?
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  9. #9
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    great post.. reps to the OP..
    SCIVATION XTEND...... 8-10 scoops a-day make the fibras happy!!!!!!

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  10. #10
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    excellent thread!
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  11. #11
    Registered User mochi's Avatar
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    Originally Posted by thesecondrei View Post
    For the russian programs, is it sets/rep/weight or is it reps/sets/weight?
    for the first link i believe it's reps x sets, the rest should be sets x reps
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  12. #12
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    this should be stickied.............
    Powerlifting

    ATG S - 370 - 335 x 4
    Bench- 280 - 255 x 3
    Deadlift-460 - 402 x 6
    Total - 1110


    Olympic lifting

    front squat - 257
    Clean - 242
    squat + Behind the neck jerk - 222
    C + J - 210
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  13. #13
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    Originally Posted by JustinStephan89 View Post
    this should be stickied.............
    x2
    Thy will, not mine, be done.....

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  14. #14
    Registered User mochi's Avatar
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    Originally Posted by JustinStephan89 View Post
    this should be stickied.............
    Originally Posted by eddied27 View Post
    x2
    i'll try to pm a mod about that, maybe they'll let me re-edit my original post to have everything fall under one gigantic post.. in the mean time, the other ed coan bench routine i was looking for

    Ed Coan Bench Routine (with PBN) by Iron Dungeon
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  15. #15
    Registered User mochi's Avatar
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  16. #16
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    Very good post Mochi.

    Just a word of caution to newbie lifters though- if your still getting results from what your currently doing there's no need to drastically change the way you train. Theres a lot of good knowledge in those links but don't try to apply all of it at once or you'll suffer from analysis paralysis and your results might dry up completely. Your better off slowly changing your training over a period of months and seeing if the small changes are working or not.
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  17. #17
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    Thread stuck
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  18. #18
    Registered User mochi's Avatar
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    Originally Posted by olympic View Post
    Very good post Mochi.

    Just a word of caution to newbie lifters though- if your still getting results from what your currently doing there's no need to drastically change the way you train. Theres a lot of good knowledge in those links but don't try to apply all of it at once or you'll suffer from analysis paralysis and your results might dry up completely. Your better off slowly changing your training over a period of months and seeing if the small changes are working or not.
    you're absolutely right olympic, i completely overlooked the fact that not everyone is "ready" for this kind of stuff, but i think newb's can find the intermediate 5x5 and rippetoes very useful (amongst other things), but you're right about not messing with something if it ain't broke

    Originally Posted by Titania View Post
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    thanks!!
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  19. #19
    Former mod Titania's Avatar
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    Originally Posted by mochi View Post
    .......
    thanks!!
    You're welcome
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  20. #20
    Registered User James456's Avatar
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    Great post Mochi. Could someone please link sheiko routines whenever i try to google them i always find it difficult to find them
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  21. #21
    Registered User mochi's Avatar
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    Originally Posted by James456 View Post
    Great post Mochi. Could someone please link sheiko routines whenever i try to google them i always find it difficult to find them
    i've had a hard time finding it as well. i think there was a post on here awhile ago about it, but i can't seem to find it.
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  22. #22
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    Originally Posted by mochi View Post
    i've had a hard time finding it as well. i think there was a post on here awhile ago about it, but i can't seem to find it.
    Are these them???

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

    http://www.joeskopec.com/borisc.xls
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  23. #23
    Registered User mochi's Avatar
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    Originally Posted by eddied27 View Post
    i think so, i don't have excel so i haven't had the chance to punch in on those
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    Boris Shekio Beginner Programmes

    Here there must have take me about 15 minutes to half an hour to find them. Oh well let them be immortalised here forever now

    http://www.elitefts.com/sheiko/default.asp
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  25. #25
    Registered User mochi's Avatar
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    Originally Posted by James456 View Post
    Here there must have take me about 15 minutes to half an hour to find them. Oh well let them be immortalised here forever now

    http://www.elitefts.com/sheiko/default.asp
    reps
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  26. #26
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    Originally Posted by mochi View Post
    reps
    Cheers!
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  27. #27
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    Arrow Thanks

    Thanks for putting this together Mochi. Glad it was stickied as well. Thanks to Titania.
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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  28. #28
    Registered User EBlake's Avatar
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    im currently doing the russian 9 week

    and i was just curious about the set rep scheme of it, i havent really experimented with russian training or anything of that, mainly just 5x5s or metal militia n such

    but i was just curious as to the reason behind every week u use the same weight but add a rep, then by like week 5 or whatever it completely changes to a 5x5-4x4-3x3-2x2-1x1
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  29. #29
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    great stuff here.
    www.muscle-head.com
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  30. #30
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    Great thread.
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