Russian Squat Routine THE END

Last Day

Sorry I missed posting the last 2 updates. Busy with a few nights out and some work on the house.

ONE REP MAX TEST
Did 3 separate 96kgs squats to warm up, made sure they were nice and deep to test the legs. No problems.

2 minutes rest.

Feeling good I went for 120kgs must have put it altogether correctly as this went back up fairly easy.

3 minute rest.

Added more coal now at 130 kgs. The bar went a shaking slowly up there. Now that did make my face go red. I am happy with that squat and no injury and my eyes had not popped out of my head.

Started to think I should leave it alone now but you know guys are real stupid so on goes 140 kgs.

3 minute rest.

At the bar I did start to think about a crash and burn on this. So I walked away. Found Rammstein Feuer Frei banged it on the nu metal player and put the hammer to the floor. Cursed myself for being a wimp. Took to the bar again after about 5 minute rest altogether, sucked in the big breaths walked out and banged it out, red face, shaking legs and a big fat swear to help get it back to the rack.

The last attempt was at 144kgs which plummeted to the safety stops like a rocket despite my attempts to stop it. That made we feel a little light headed. But then that is what the safety stops are for!

So total for Russian squat program was 140kgs. Not quite up to a Double Bodyweight Squat. But I got through it injury free. My elbows, legs and knees are sore but all still doing what they should do.

I must admit I am looking forward to a short spell off squats.

That Russian Squat program is mentally taxing, very f**king hard physically. To get through it I needed to up the game. The squat technique needs to be spot one or you will just bounce of the stops.
Little things make a big difference such as Breathing as you walk out, breathing as you set in the squat, pulling the bar apart, head in the right position, the right nu metal music on the nu metal music player and PMA (Positive Mental Attitude) You doubt that bar will go back up for a second and you will get slammed big style.

The final vedict...

Russian Squat Routines Rock!

John

Bodybuilding success and strength training by the power of your will. how to bodybuilding

3X3 Russian Squat

Hi All, Had to eat my words about being easy last session. The Russian squats 3x3x114 is by far the hardest yet. The last rep just about moved back up. Pulling the bar apart seems to help a lot and you just got to get that breathing right or it is a non starter. Felt a bit sick after this but it soon passed.
4 Russian squat routine sessions to go, this time next week it could all be over.

I know already this is the hardest weight training I ever have done.

I know already this is the best weight training I ever have done.

Stay Well Stay Happy all

John
Bodybuilding success and strength training by the power of your will. how to bodybuilding

Russian Squat routine update

On the last lap not with the russian squat routine. It was the 6x2x96 tonight. It was a bit easy hard to believe two or 3 weeks it was so hard. It felt like a warm. Because it was easy I still felt like doing more so popped some more coal on making 116 kg and push out 3 reps.
This routine works big style.

All the best

John



Bodybuilding success and strength training by the power of your will. how to bodybuilding

Russian Squats 4x4

Russian squats are progressing well. On 4x4x108. Weight was about right on this. Just managed to move the last one back up,just short of failing. Bit shakey afterwards. Got told of by my lovely wife for swearing a bit to loudly!

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Russian Squats update

Back down to 96x6x2. Sorry I missed posting. So I am on catch up. The session felt good bit of breeze really. Programme starting to work then.

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Gym Pics

Russian Squats

More than half way through the russian squat programme now. Today was the first increase in weight. 5x5 x102 lucky it was a strong day! So got it done without to much problem and only just managed the last rep with very red face. I have seen a big inprovement in breathing since doing this strange exrecise below.




I have being breathing thing for about a week now. After a few days you can do this without the bent over thing. You can it sat at work, walking to car, even lying in bed. Pretty sure if you get the breathing right on this Russian squat programme it helps you through.

Stay Well Stay Happy

John

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Russian squats

Back down to 6 sets x 2 reps on the russian squat routine. Still had some Doms but went for it. Maybe I was wrong on that, inside of my thighs reall sore by the finish. Warm bath and ibuprofen gel for me. Next russian squat session weight goes up and start with 5x5 that is goanna hurt. But if I got the 6x6 done should be okay.
Stay Well Happy
John
Bodybuilding success and strength training by the power of your will. how to bodybuilding

Russian Squats The hard bit

The routine tonight was 6 x 6 x 96kg. This was crux of the programme for me. Drank plently of water today in preperation for this. Protein shake about a hour before, energy shot about a 15 minutes before and started on lucozade sport (like Gatorgate) as I started the sets. Slapped UFC soundtrack CD in the slot turned the big V knob to the right and off on another Russian squating adventure!
It was the part I was dreading and yes it was a hard as I expected. Legs sore!  The last set was real hard and I do not know how I got past the last 2 reps. lost my grip on the breathing but pulling that bar apart helped it keep it moving and I am sure swearing like a TV chef helped as well. Got it done, shaking and well nackard but done. Russian squats routines are f**king hard!

Stay Well Stay Happy  

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Day 7 Russian Squats

96kg x 2 reps x 6 sets. Looked forward to this light night. Got 3 sets in and it felt good, felt like a strong night so went for the last 3 sets using 6 reps. I am starting to tell the difference when I get the breathing wrong (and right). When I am ready to walk out take 2 or 3 deep breaths and then a big lung full prior to lifting it of the pins and hold it during the walk back. Get it right and the bar moves off the pins real easy. Same again before squatting.  Careful this can make you feel light headed because you can get too much oxygen to soon. 

Stay Well Stay Happy

John

Bodybuilding success and strength training by the power of your will. how to bodybuilding

More Russian Squats

Day 6 of Russian Squats 96kg x 6sets x 5 reps. This was hard and really emptied the tank. I was wasted. So I necked the protein shake and had a hot bath, then slobbed in front of the TV. It did take a full 3 days to recover.  So that is trained Monday Teatime and next session was Thursday Teatime. 12 sessions to go...good greif!

Stay Well Stay Happy

John


Bodybuilding success and strength training by the power of your will. how to bodybuilding

Tips for a flatter tummy 3-Aerobics burns fat.

Love it or hate it you just got to participate in aerobic exercise if you want to show them abs.

Aerobics burns fat.

This can be taking a dancing, step aerobics, kickboxing or walking (fast)on the treadmill or elliptical trainer. I  kickbox a punch bag and steps ups on the bench, with a weighted vest some light dumbbells, curling and pressing them as I go.
When you increase your caloric output, fat within your body is burned for fuel.  The reason that you can’t see those beautiful abdominal muscles is because of the fat pad that is covering them.  Reduce your body fat and reduce the amount of fat in your abdominal region.

To retain muscle mass include big compound exercieses as well such as squats, bench press military press. A few sets of 15 heavy squats is great cadio. Keep the protein intake at least 1 gram per pound of bodyweight. Maybe more if you are training hard.

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Tips For a Flatter Stomach Part 2

Flat stomachs do not appear overnight
There is no such thing as spot training to get a flatter stomach you need to put your whole body to work by getting off the couch and putting the time in sweating it out at the gym, pounding the pavement or wearing out the sport centre floor.

To maintain a healthy lifestyle that will promote a flat stomach needs at least 5 x 30 minute sessions per week.

To give it some scale here are some facts and figures.

1 pound of body fat is 3500 calories.

A half an hour of aerobics burns 200 calories

Weight training around 175 calories per half hour.

A Snickers bar contains 271 calories.

Bodybuilding success and strength training by the power of your will. how to bodybuilding

6 Essential Tips For a Flatter Stomach Part 1

Dragon Flag for great abs and core

There is no easy route or shortcuts to getting a flat stomach. There are 3 Keys to get those abs and a flat stomach; Time, sweat, and healthy eating habits. The word Diet is deliberately avoided because diets just do not work, what does work is consistent healthy eating.






A chiselled 6 pack 
A word of caution here, the men and women you see with those chiselled 6 pack abs have very low body fat. They can only maintain that condition for short periods of time. They have dedicated themselves to a rigorous training and eating regimes timed to peak with photo shoots.

A flatter stomach is a much more realistic goal rather than a ‘front page of a magazine abs’. To get a clearly defined 6 pack you need to work at it for a long time and have the right eating habits but eat even less of it.

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Progressive weight training and protein build muscle not supplements!

How much protein do you need?

I have seen this reported as less than 1g to 3g of protein per lbs of bodyweight.

There is no expert anywhere that can tell you what is right for you! There is no magic formula to find out but there are some usful guides, However the sure way is using simple scales and a mirror.

Are you gaining weight?
The best way to tell is buying some good weighing scales and a mirror. Eat enough to keep muscle growth going without getting fat. Check this plan once a week, use the scales,are you gaining weight, Yes or No. Check the miror am I looking leaner Yes or No.

Adjust your protein and food intake accordingly or of course up your training!

To be sure you are getting enough need to have 1g of protein per pound of body-weight each day in order to build and maintain muscle. That is equal to 160g of daily protein intake – that is, if you weigh 160lbs or 72kg.

Try to eat whole proteins with every meal. Include the following in your body building diet:


Poultry – chicken breast, turkey, whole chicken, duck;

Eggs – Eat the yolk because it is packed with vitamins;

Red meat – steaks, ground round, deer, buffalo;

Dairy – drink lots of milk, yogurt, cottage cheese, whey, quark cheese;

Fish – Tuna, mackerel, salmon, sardines (not out a can!).

Seem simple eh! well all that food takes a lot of buying, preparing and then eating so a easy hit is take a high protein shake once a day. If you are training hard knock back one in the morning and one before bed.

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Do not eat anything that comes out of a box.

Bodybuilding Diet Tips


A good bodybuilding diet means that you will not just eat any kind of food that is laid in front of you. That means do not even think about ordering the Joey special (two pizzas) and calling it carbs.

The rule is, “do not eat anything that comes out of a box”, sorry guys pizza is out – check!

Healthy foods and lots of it.
In order to build muscles you need to lift weights and add a little more weight each session. But all that effort will be to no avail if you do eat correctly. Processed foods just aren’t healthy no matter how good the can or plastic wrapper looks. A good bodybuilding diet consists of fresh and wholesome foods and veggies but lots of it.

Whole foods


We all know that Whole foods what we should be eating all the time, They are great for your all round health and for helping you achieve low body fat.

Show Off!

There is no use spending all that time at the gym (or wherever) and not have your six packs showing. There isn’t any point doing all that work and not showing off your muscles. The vitamins and minerals found in whole foods also help with muscle recovery; make sure you eat whole foods 90% of the time!

Veggies – broccoli (did someone just say yuck?), don’t be a baby; broccoli is one of the best veggies (isn’t exactly very tasty but it should be included in your body building diet). Some research shows there is a possiblity that it can help prevent cancer.  Other veggies include, spinach, tomato, carrots and salad;

Fruits – Apples (we all know what the doctors say about apples), bananas, pineapple, pears, oranges;

Protein – Eggs, meat, poultry, milk, fish;

Fats – (yes, fats) good fats such as fish oil, olive oil, flax seeds, real butter and nuts.

This is not new news good wholefood is good for you, bodybuilding or not. The only difference is if you are bodyuilding you need more of it.

Bodybuilding success and strength training by the power of your will. how to bodybuilding

Do you really know the difference between good and bad fats

  In the past nutritionist advised us to steer clear of all fats as much as possible. But recent studies have shown that there are certain types of fat that aren't so bad. In fact, they are actually good for us, as long as we don't consume too much of them. These good fats taken in balance are essential for bodybuilding success.

It has long been agreed that humans need a certain amount of fat in their diets. It's a small amount, but this little bit of fat is essential to good health. And if you strive to make sure that most of the fats that you consume are of the “good” variety, your health will flourish even more.

Good Fats
All good fats are known as unsaturated fats. Within this category, there are two different kinds of fats.

• Monounsaturated fats have been proven to aid in weight loss. They also lower our LDL (bad cholesterol) levels while raising our HDL (good cholesterol) levels. Monounsaturated fats are found in many different kinds of nuts, including almonds, peanuts, pistachios and walnuts. There is also a large amount of monounsaturated fat in certain oils, including avocado oil, canola oil and olive oil.

• Like monounsaturated fats, polyunsaturated fats lower LDL cholesterol. But they also provide protection to the heart, making heart disease and heart attacks less likely in those who consume them regularly. There are two main categories of polyunsaturated fats: Omega-3 fatty acids and Omega-6 fatty acids. These fats are found in corn, soy and sunflower oils, as well as fatty fish such as salmon, mackerel and rainbow trout.

The next post will make it clear what the bad fats are.

See you then


Bodybuilding success and strength training by the power of your will. how to bodybuilding

Weight Training Photo Art

Bodybuilding and strength training by the power of your will. how to bodybuilding

Bodybuilding supplements do not build muscle!

If you expect to just take supplements to reach your goals, you must realize that supplements only work hand-in-hand with your training regime and a good body building diet. Supplements by themselves won't get you where you want to go. Get your diet and workout programs finalized and then add supplements. Big muscles do not come in jar they come from hard work, healthy eating and rest.






Bodybuilding and srength training by the power of your will. how to bodybuilding

Bodybuilding Diet Tips

Bodybuilding Success Diet Tips

Over the next few week I have lined up a series of Bodybuilding Diet tips.

A good body building diet means that you will not just gorge on any kind of food that is laid in front of you. That means do not even think about ordering the Joey special (two pizzas) and calling it carbohydrates. The rule is, “do not eat anything that comes out of a box”, sorry guys pizza is out – check!
In order to build muscles successfully, you need to eat healthy and we all know that processed foods aren’t healthy no matter how good the can or plastic wrapper looks. Experts on body building believe that a good body building diet consists of fresh and wholesome foods and veggies.

This guy might do well if he tries hard!




Bodybuilding and srength training by the power of your will. how to bodybuilding