Well Succio, you're a big boy and I'm sure you can make your own decisions:
-The shake formula was written by "Big" Mike Ruggiera: 1050 squat, 660 bench press, an 810 pull and a 2505 total
-The shake formula was provided by someone who is a competitive powerlifter and who has held New York state records in both the bench press / deadlift.

-The opposition is someone who claims to have bench pressed 505, has no proof whatsoever of his 505 lbs. press. Has never competed or attended a powerlifting competition...Badmouthed Jason after he participated and won his first competition...and as far as I can tell has never offered a piece of advice worth shitting on.

the choice is yours bro.

speed bench
145 x 3 x 9

close grip bench
185 x 3
close grip 2 board bench
205 x 5
215 x 5

Power cleans
135 x 5 PR
135 x 5 PR

Tate presses
60s x 5
70s x 3
85s x 3
95s x 3

Had to wait like 15 minutes for some dipshits doing a hundred sets on bench with 15 second rests. Power cleans are really fun. 135 was pretty easy so im gonna bump up the weight next time.

sumo deads
worked up to 295 x 2
did quite a few sets with 225

Hypers
+75 x 8
+75 x 8
+75 x 6
+75 x 7

One arm db row
100 x 12 PR
100 x 8
100 x 8

Pull throughs
110 x 8 x 3

EZ curl bar
75 x 10 PR
75 x 10 PR
75 x 10 PR

weak as fuck on the sumos. i remember i once did 325 x 2. but it could be that i was doing SLDL.

take a bowl of choco syrup and take a spoon full of PB roll it around the choco syrup and enjoy!

flat bench
worked up to 225 x 2
240 x 1 wtf

seated BB military press
135 x 5
155 x 6 PR
175 x 2 PR

Med grip Chin ups
bw x 6
+45 x 5 PR
+50 x 5 PR
bw x 10-14

Skull crushers
95 x 12 PR easy as fuck
105 x 8 PR

I fucking killed my accessory lifts by far. which is why im wondering why my bench was way down. I really need to fucking force feed myself. havent been eating much the past week. I felt really empty/weak. Im going to go back to my oatmeal and peanut butter days with whey for pre-workout.

speed deads
225 x 2 x 9

front squats
135 x 5
185 x 2 tweaked my shoulder
185 x 3 stopped right there

One legged leg press
135 x 5 x 3

DB SLDL
90s x 5
90s x 5
90s x 5

DB curls
40s
45s

Abs

felt a mild strain in my right shoulder, nothing too bad. probably going to ice it up. my legs have looked noticeably bigger since doing the front squats.

There's a book that I would send you except I loaned it out to my training partner some time back and he still has it. It's called "Nutrient Timing", it looks like there's a good portion of the book actually posted at google:

http://tinyurl.com/3e4m86

There's also a decent article about the concepts in the book here:

http://bodybuilding.com/fun/berardi54.htm

Instead of buying the "Metabolic Power Drink" at $40 / 14 servings, we were mixing up our own concoction:

Dude downing that shake would get you huge... and your lifts would most definately go up too (duh). However, you gotta think about cost/benefit. Do you really wanna sacrifice your cardiovascular health just to get as big as possible and possibly die before you're 40?

im up to 165, although that was after a meal. most ive ever weighed regardless

I love how people think all Powerlifters are just big fat lards that are out of shape and about to fall over dead any second.

Succio, seems so weird not saying dkdkdkdkdkdkdkkdkkdkdkdkdkdkdkdkkd, sorry if you mentioned it earlier in the journal but what is the goal weight you want to get to?

My wife had that Nutrient timing book back when she was into bodybuilding and loved it. She has also lent it out and has never gotten it returned. Something about that book I guess. I've also heard some good things about the Anabolic diet.

Personally I really don't like any type of diet or anything that will try and determine when I should eat or not eat or eat only specific things. I had a hard enough time trying to make sure I had an empty stomach to take that leviathan.

theres really no weight that i want. but if i were to compete next year i think id like to be in the 165 class. so im giong to try and get to 175-180.

In that last recipe it's supposed to be "TWIN LAB AMINO FUEL", the liquid shit. Tastes like citrus cough syrup, but it has been a staple for me for years. Not sure how effective it really is but I usually use it whenever I'm trying to be serious.

A few thoughts on gaining weight (Succio - drop me a PM if you don't want this shit in your journal and I'll refrain from posting).

It's my opinion that gaining weight, even if you do it 100% clean and without the aid of supplements or illicit drugs may still have negative health affects. I'm kind of figuring that your body is going to self-regulate itself into the weight that is ideal for you.

I know some people are going to argue against naturally building muscle or whatever, but Lyle Mcdonald makes some good points in his Ultimate Diet 2.0 (UD2.0) book about paleolithic man or however the fuck you spell it.

Having big muscles never really came as a real advantage to man, we're THINKERS. Paleolithic man wasn't going to weigh 300 lbs. at 5% bodyfat and use his brawn to strangle a bear or a sabretooth lion...and big muscles won't assist you in throwing a spear any better. The genetics that survived (and subsequently bred) were those that stored fat easily...not the guys that looked like Conan. Which fucks us guys.

So here we are, taking whatever measures we have to, to put on weight and get stronger. I suspect that this has a tendency of taking a toll on your heart...more especially for powerlifters who don't do any cardio whatsoever, eat like complete animals and carry a substantial amount of bodyfat around. HOWEVER; look at Jesse Marunde, he was training for Worlds Strongest Man. He was fairly lean and I could only guess that a good portion of his training also involved some type of aerobic endurance. After all, WSM isn't all about brawn. Yet he collapsed and died of a heart related issue and he wasn't even 30 years old.

For Succio, the guy should be able to eat whatever the fuck he wants and he's going to have a tough time gaining weight. I'd say doing it clean would be a very difficult if not impossible, especially without the aid of anabolics.

Occasionally I chat with a buddy of mine who has been in the steroid game for years. The guy is a beast and weighs around 300 lbs. He's always been big and always wanted to look like a bodybuilder...but regardless of how much anabolics, dieting and weightloss drugs like clen etc. he uses, he's never looked anything like a bodybuilder. On the other hand I have a buddy who was a skinny little bastard, I got him into training and he turned to anabolics within a few years and the guy looks like he could easily be on the pro level and the guy is a complete fucking moron. I once asked him what he takes for PCT and he told me ESTROGEN. WTF?!

Personally I couldn't break the 200 lbs. bodyweight limit no matter what I did. I trained my ass off, ate, took hundreds of dollars in supplements and my strength increased, fat decreased some but I wasn't getting any substantial size gains.

any advice that you give is valuable, so feel free to post.

bench press
worked up to 205 x 2
1-board press
205 x 5
205 x 5
wide-grip 1-board press (dropsets)
135 x 8
155 x 8
175 x 8

Power cleans
fucked around with 135 and 155. i just couldnt get the form down or any explosiveness. missed 175.

DB floor press
70s x 10
80s x 8

Tate presses
80s x 3
90s - couldnt get em up, tries were fried
50s x 10

one arm DB row
100 x 15 PR
100 x 5

fuckin a, i think i might be overtraining. gonna step it down a notch next week, not too much though. i dont feel beat injured or sore either though. going to mess around with wide grip on bench since i think i might of found my sweet spot. i was able to touch low and the elbows tucked.

I'm going to take it easy this week, i need a break as i might of been overtraining. although i did some heavy benching today. mind felt weak, ive lost some speed/explosion, i know its overtraining.

flat bench
135 x 5
185 x 4
205 x 1
225 x 3
240 x 2 missed 3rd rep
225 x 1

seated BB military press
135 x 4
165 x 2
135 x 5

close grip pull ups
bw x 6
+50 x 3
+50 x 4
bw x 8

close grip incline bench
135 x 8
135 x 8
135 x 8

I think i coulda got a triple with 240, but on the second rep i fucked up and actually benched above my nipples, threw me off and i couldnt get the 3rd. need to bench lower damnit. i wont be going this heavy though through out this week.

good job on the progress bro. keep it up.

So where is the ideal positioning of the bar on bench press? On the nipples, or below it?

below it.

you gotta find your sweet spot. theres a certain point where the bar is at its lightest and that is where you will be your strongest.