P.A.V Training. Power,Accessory,Volume "training log"

[JeffJohnston]

Power,Accessory,Volume is a Hybrid training system I have developed to allow me to stay strong year round with minimum rest between competitions. I'm unlike many bodybuilders or powerlifters who do 1 show a year if they even do one a year. I have competed in 16 Pro, National and World competitions in 2 years. If your going to be a competitor and claim your bodybuilder/powerlifter then do it full force!! STOP making EXCUSES and COMPETE! If not take your training to the fullest and leave no regret!

POWER: Since I'm a Powerlifter that is the most important part of the game so I use tons of exercises to help build Power. barbells, dumbbells, machines and specialty equipment you wont find in you "commercial" gyms

ACCESSORY: when it comes to secondary muscles and training after a competition you always have to have accessory exercises to build up those key muscles and lifts "squat,bench,deadlift" When training for powerlifting its not always the big 3 that always make you the strongest. You have to find your weakest link, and if you get injured find other accessory lifts to help build and rehab.

Volume: Volume is everything! Too much, not enough you always have to have some volume after a meet and know when to adjust closer to the meet. You will see that sometimes the volume will be a **** ton or just a little bit. It all depends on recovery,supplements,C.N.S "central nervous system" and how close you are to a meet and after a meet to build a little more muscle and tendon strength.

I will be logging training for:
The UPA Pro Bench for Cash meet June 4th 2011 In Indy.
The IPA World Powerlifting Championships June 25-26 2011
The SPF Bench for Cash at Westside lifter Laura Phelps Sweatt gym
"Sweatt Shop". July 2011

 

[JeffJohnston]

Max Effort Bench Day

Supplements for Max Effort day 2 scoops of Taurus DA-HCG 1hr after waking up and 45min pre-workout 2scoops of Taurus Nutrition Wyked. 9scoops BC+EAA intra-workout. 10grams Glutamine and next week I will be adding 10grams Creatine 5 during with 40grams of carbs with waxy maize and 5grams of Creatine post.

Today was reverse band "Monster Mini" from the top of a power rack
Flat bench by Rogue Fitness competition dumbbell bench. The height is the same as a competition Forza

135x10
225x8
275x8
315x5
365x3
405x2
455x1
495x1
545 with SlingShot

Flat Bench off Comp Bench no bands 5then 4 and a half brd. Lockout Training "Volume-Accessory Training"
365x3xbrd
405x3x5brd
455x3x4.5brd
495x3x4.5brd
515x3x4.5brd
545x3x4.5brd

Tricep Hell: "Accessory-Volume Training" Close grip bench press off your chest then each board starting from 1-6for reps each. Then I went and did 5 full range again. was feeling very good and had great muscle endurance. so 225x40reps.

Extra long straight bar pull-downs "Accessory-Volume"
140x15
180x12
200x10
220x10
250x8

rotator exercises "Accessory"
15lb cables pulled out from the side of my body 20reps 3sets

wide-grip up-right rows "Accessory"
45lbs for 30 reps 3sets

Shoulder Horn "Accessory"
10x20repsx4sets

Usually I would be training in my OverKill Bench Shirt. If you looking for the best shirts that are mad CUSTOM and not a stock shirt you need to get a OverKill. benched 100lb more in my OverKill shirt in one year better then I have ever done with any shirt and I had tried both Inzer "Rage X" "Phenom"and Titan "F6" "Super Katana" Most of the best benchers in the World bench will a OverKill shirt.

The way I train isn't a typical 'Muscle and Fitness" routine, 2 chest and 2 tricep or chest and back routine. Neither is it a "Westside" principle routine. Yes there is Max effort and Dynamic effort. But there is no conjugated method either. I train the "Power" lift which is the bench and the muscles that help access the bench "shoulder,back,triceps" its a blend of Power, Accessory and Volume in one workout. Its hard to find time to train for 3 hrs in one training session but that's why this is done on Sunday and the other bench workout is on Wednesday if not Thursday. That workout will be a hour an a half. I train with 2 of the top female benchers in the world and a multiple world champion lifter who is 56yrs young. I have a very girted and knowledgeable crew. So it stakes time and its a great atmosphere to lift in. No drama no planet fitness just hardcore training at its finest. We do this every Monday, Thursday Friday, Sunday. Some times different days change but everyone is there for each other and no body is negative or disrespectful to the next lifter know matter what caliber the lifter. Our team is Triple X Powerlifting.
Looking forward to the next couple months on some new supplements and training to the fullest for these up coming competitions.

 

[JeffJohnston]

Max Effort Deadlift
Im getting ready to start training in gear in the next couple months so I would like to bring my raw lifts up more so when I do I can handle the tremendous weight that will be stressed over my tendons and body. Today I wanted to gpo heavy in the deadlift and the last heavy day I went was a couple weeks back and did 435 no belt nothing just grip and rip! So this is how it went
Supps 2scoops DA-HCG morning empty stomach and @ scoops Wyked 45min pre-workout.

deadlift:
135x10
225x8
275x5
315x3
365x3
405x1
445x1 belt on for the rest of singles. not a fan of a belt deadlifting or squatting but when it gets heavy, take no precautions. WEAR IT!
475x1
495x1
515x1
535xmiss

abs 100 full sit ups with 25 reps per set 4 sets
45lb side bends 4 sets 25 reps

reverse hyper
70x15
120x15
170x15
170x15

curls
45lb bar 25reps
65x20
135x8

seated rows
140x15
200x15
250x15 add straps for the next 2 sets
250 full stack add 25lb for 15 reps
they get pissed when i do that at the gym. think I'm going to break the machine. I just tell them to add more weight to the stack!

DB shrugs/ with straps
100x25reps
100x25reps
150x25reps

Had a great workout! Deadlift needs some work but that's the gift of lifting, always have room to improve! Supps are great and really like Wyked. 2 really solid workouts with no jitters,clean focus, and plenty of energy.

 

[JeffJohnston]

Wed Overkill Shirt

Bench press
barx20
135x10
185x5
225x5
275x3
335x1x2brd
435x1x2brd
OverKill Shirt on
585x3x3brd
635x2x2brd
695x2x2brd
715x2x2brd

Shoulder Horn
5x20x3sets

palms facing out front raises
5x15
5x15
10x15
10x15

just a quick shirt workout. have a training partner competing in the APF/AAPF Master Nationals in Texas May. He had strained his pec and couldn't shirt up last Sunday and neither did I, so I decided to shirt up with him Wed. I usually Shirt bench Sunday but I wont this Sunday just more Raw lockout work. I usually have more volume but had to run because of a flat tire in the parking lot!

 

[JeffJohnston]

Well Sunday Max Effort was one to remember.
Supps morning 1scoop Anadraulic State GT Fruit Punch pre-workout, Intra 9scoops BC+EAA during training Postal 3scoops post workout. Training lasts 10am-12:30. Max Effort Shirt Bench day.

Barx20
135x10
225x5
315x3
365x3
405x5
435x1 with pause
465xmiss at the top
OverKill Shirt
605x3x2brd
655x3x2brd
675x2x2brd
705x2x2brd
725x2x2brd
745x2x2brd
785x2x2brd
805x2x2brd

Great day with a #805 for 2 reps. now it will be time to tone down the Volume so I can recovery from the high loads of shirt training and heavy raw benching. C.N.S is taxed more then ever and need to save wait I have to hit a big full range PR at the meet. Thursday will be some raw speed work light with a bunch of rotator exercises and upper back an rear delt work. Going to stop benching full range now till after the meet. will be using a 2-3brd after #225 to try an keep my rotators from taking such a beating. benching weeks after months after years non stop for 17yrs you have to know when to shut it down, recover, and focus on another exercises so you don't injure yourself. now I will be focusing on lockout, back, and triceps.

 

[JudoJosh]

Subbed bruddah!!!

I have a feeling this is going to be a great learning log.. I am here and taking notes :study:

 

[Torobestia]

Pretty awesome log man. I will be following this. All about the powerlifting.

It's funny, I was reading your first workout entry and saw "Tricep Hell." I just read an entry about that from Tate yesterday.

Anyways, look forward to seeing your progress up to your meet. What are your current PRs/what are you looking to break?

 

[StackedCop]

You're a strong dude!!!


In!

 

[JeffJohnston]

Thanks guys had a little bug for a couple days so I need to get back on track tomrw. Going to play some basketball tonight and sweat it out.

 

[JeffJohnston]

Thursday Dynamic Speed Day
1scoop Anadraulic State GT Fruit Punch, 9scoops BC+EAA, 3scoops Postal post workout. I'm very disappointed I will be out of BC+EAA, an Postal Soon. Love the taste and recovery of these products.

Speed Bench (9sets of three with 3 different grips)
barx20
135x3x3sets
225x9setsx3reps down with fast explosive reps with a 20sec rest periods in between.

Pulldowns
120x20
140x15
180x12
220x12

Bicep Curls
4setsx20reps 65lb straight bar

tricep pushdowns
50x30reps
60x30reps
70x30resp
80x30reps

incline chest press machine
100x20
120x20
140x20

palms facing out front raises "rotator cuff" exercises
10x20repsx6sets

Nice and light with tons of volume and speed.
These are recovery workouts to make sure that I don't over train. Felt great with a great pump.
The 9 sets of bench help with speed of the chest and is done with 45-50% of your raw bench max.

 

[Mrodz]

Very good read, subbed!

 

[JeffJohnston]

Friday Dynamic Speed Squat an Deadlifts
1scoop Anadraulic State GT, Intra workout 9scoops BC+EAA, Post workout 3scoops Postal

65lb Pasanella Squat Bar
Barx15
Barx15
115x10
155x8
205x2 off 13inch box an 1 1inch brd on top for the rest of the next sets with Speed!
245x2
295x2
335x2

Deadlift no belt with speed!
135x10
225x5
315x4
365x3
405x2
455x1

rope pull through
80x15
100x15
150x15
175x15

reverse hyper
70x15
130x15
180x15
230x5

leg curls
80x20
120x20
160x20

leg raises
2 sets of 50reps

All done to build speed with 65% max effort weight. Not a lot of volume but 2 very difficult Power exercises. Squat an Deadlift. This is a day that really makes you or breaks you, cause when you start doing your sets and they go well its hard to tell your self to stick to the plan. When you really feel good and wanna push it!

 

[JeffJohnston]

Sunday Max Effort Bench day Today will be done RAW no OverKill shirt

1scoop Anadraulic State GT fruit punch 45min pre-workout, 9scoops of BC+EAA during workout, 3scoops of Postal post-workout


Bench press Close Grip "pinky on the ring"
barx20
135x10
225x5
315x5x4brd
365x5x4brd
405x5x4brd
425x5x4brd
455x3x4brd
475x3x4brd
500x3x4brd

Upright row
45x20
65x15
85x15
105x15

Bicep Curls
65x20
85x15
105x15

Behind the neck press
barx50
65x25
95x25
115x25
135x20

Kept it short. Everything felt nice and light just trying to coast and not over train.

 

[JeffJohnston]

Monday Max Effort Lower Body
Supps for this training day: 1scoop AS-GT FP,9scoops BC+EAA, 3scoops Postal and coming to the end of Postal soon!! Love that product. It will be deeply missed.

Safety Squat Bar close stance box squats. Helps with the Deadlift, an Squat. You wanna be in your deadlift stance with this one. I'm a conventional style deadlifter so I would be in a close stance. Squat down like your body would be as if you would be doing a deadlifting. This places a lot of stress on the back and quads. I don't squat with a manta ray which I used to do.

S.S Squat Raw
55x10
105x8
145x8
195x5
235x5
285x3
325x3
375x3
415x3
435x3
455x3

pull through's with a rope. Great for the lower back and accessory work.

rope attachment pull through's
60x15
100x15
150x15
175x10

Reverse Hyper Machine "WESTSIDE" this was a great training and rehab machine built an patent by the great Powerlifting Coach at WestSide Barbell Louie Simmons. Awesome machine and use it all the time!

RHM
70lbsx20repsx4sets today I use less weight and focus on just stretching the lower back erectors and taking it easy. Back will tighten up quick!

Abs Machine Crunches
90 reps off a machine with feet on the floor then up in the air and holding the back of the head support and doing them again with feet on the floor and in the air.

 

[MightyEleazar]

Great workouts! Good luck in your upcoming meets! I am in.

 

[JeffJohnston]

Thanks

 

[JeffJohnston]

Thursday Dynamic Bench day
Supps: Anadraulic State GT 1scoop, 9scoops BC+EAA intra, 3scoops for Postal, post workout. Starting more glutamine before training, after training, before bed and on days off twice a day morning at before bed.

Bench Press
barx20
95x10
135x5
185x5
225x5 now all the rest of the sets will be with a 4brd
275x5
315x5
365x5
405x5
435x5
455x5
495x1
525x1
545x1

now speed bench
225x5repsx5sets
each set there is only 15 seconds till the next. and done exploding the reps controlled and full range. Speed means 4-5seconds should be all you need for all 5 reps and done with little rest really puts a beating to your chest triceps and back.

pull downs extra long straight bar
140x15
180x12
220x12
250x10
275x10

face pulls with a rope extension
40x20
55x20
55x20
super setting with
Tricep Push downs
20x20
25x20
30x20
55x30repsx3sets

Rear delts raises
10x30reps
15x25reps
20x20reps
super setting with
one arm tricep over head extension
20x20
25x20
30x20

Lockout is really coming along beat a old 4brd PR by 30lbs and had to go light with accessory exercises with triceps. not trying to kill them but just get blood in that region.

 

[JeffJohnston]

Friday Squat and Deadlift Day Raw
Supps: 45min pre workout 1scoop Anadraulic State GT, 9scoops BC+EAA intra , 4scoops Postal, post workout

Squat off a box for Speed
65x15
115x10
155x10
245x5
295x5
335x5
385x3
425x3

Deadlift standing off a 2inch box done with speed off the floor
135x10
225x5
245x5
275x4
315x3
365x2
405x1 easy and fast!

reverse hyper
90x20
120x20
170x20
220x20
270x20

then stretch out. Nice and fast workout but was having some pain in my ankle from playing basketball or I would of went heavier. Looks like I wont be playing any more hoops till after the meets.

 

[JeffJohnston]

Today was a mini meet day. Today I went down to a local Detroit Supplement store and the cool thing is they have a nice old school set up gym. not huge but a very nice size supplement store an gym. Detroit Bodybuilding Company. They are located in Roseville Mi off Gratiot Ave. So they had a old school raw powerlifting meet. Now I love powerlifting and why not go down and lift with these young lifters plus give them help an support.
So squat was belt an knee wraps, wrist wraps for bench, and belt for deadlift.
I just did squats and deadlifts Friday so I was a little hesitant to go heavy. But when I started warming up and as the warm ups went along i could feel my knee was sore a little but i could handle some weight today. I love competing and just wanted to get the young lifters pumped.
so here was my day
Squat:
505
555
605
Bench:
425
450
460
Deadlift:
440
475
500
total:1565 226 body weight

Deadlift has never been my lift but after a long day still was able to pull 500 and I was pretty sore in my lower back and knee. Happy with the squat. Felt I left more in the tank, an bench always goes well for me its my strong lift.

But to see these young lifters face and how inspired they were made my day. If I can turn on a group of young and not so young lifters to enjoy lifting and want to compete, I have done my mission. Its the best feeling in the world.

 

[JeffJohnston]

http://www.facebook.com/event.php?eid=177953752255519

Well I decided to Enter a local APF Detroit Barbell Spring Spectacular this Saturday. My current body weight is 226 and I have started to drop carbs after 6pm and water load so I can make the 220lb class.
I would like to thanks LG Science,Triple X Powerlifting OverKill Strength Equipment and Rick Brewer of House of Pain. But first my great Family and God. I'm happy I can live a dream everyday of my life.
I will be looking at #710,730,750 attempts at 220lb class the APF Mi State Record was mine at #675 it is held now with #725 by Tim Hensley Of Detroit Barbell who will be there competing.

 

[JeffJohnston]

Well the meet went great! I broke the Michigan APF #220 bench press record again with a #727@217.
Attempts
710-good lift
727 miss
727-good lift

One 1st place and Best Lifter in a very Stacked #220 class John Zemmin,Tim Hensley, Tommy Westhoff,Eric Decaires. all top 30, 220 lifters in the World.

 

[JudoJosh]

Congrats on those lifts brah!

Monster numbers you putting up!!!

Breaking a PR is one thing but breaking a meet record is SUPER PIMP :blig:

 

[Mrodz]

Congratulations!!!!

 

[Torobestia]

Congrats man!

 

[JeffJohnston]

Congrats on those lifts brah!

Monster numbers you putting up!!!

Breaking a PR is one thing but breaking a meet record is SUPER PIMP :blig:

Thanks,
I had the record before with 675 then Tim Hensley broke it with 725. So I had to take it back. Tried to get a 4th attempt cause I made my 3rd attempt but it has to be in a National or World meet.

 

[JeffJohnston]

Congratulations!!!!

Thanks

 

[JeffJohnston]

Congrats man!

Thanks

 

[JeffJohnston]

Raw Bench an accessory day.
Supps: 1scoop pre workout Anadraulic State GT, intra workout 9scoops BC+EAA, 4scoops Postal for post workout

barx20 plus bar is 52lbs
142x10
192x5
232x5
282x5
322x5
372x5
412x3

tricep pushdowns
4sets 25 reps

Kennelly DB extensions
30x15
35x15
40x15
40x15

shoulder DB laterials
5x20reps

bent over laterals
3x25reps

First workout after meet. wasn't to beat up and felt great. had a nice pump and will shirt up again maybe Sunday or the Sunday after.

 

[Torobestia]

First workout after meet. wasn't to beat up and felt great. had a nice pump and will shirt up again maybe Sunday or the Sunday after.

Nice man. Are you still doing the June 4th meet? Looks like it's pretty soon. Hope you get it all back in time to kick its ass then!

 

[JeffJohnston]

Volume back day
Supps: 1 scoop ASGT pre workout, 9scoops intra BC+EAA, 3scoops Postal post workout,

lat pulldown
120x20
160x20
180x15
220x15

close grip v bar pulldown
160x20
160x20
200x15
220x15

rear laterals
20x4setsx25reps

seated rows
140x20
160x20
220x20
250x20

shrugs
65x30
75x30
85x30

 

[JeffJohnston]

Nice man. Are you still doing the June 4th meet? Looks like it's pretty soon. Hope you get it all back in time to kick its ass then!

Looks like I'm not going to make it. Money is pretty tight and its very expensive to travel, pay for gas, meet hotels, food, entry fee's, looks like around 700 dollars in cost. The APF meet I just did was in my back yard.
I will be doing the SPF Bench for Cash meet at Laura Phelps Sweatts gym the Sweatt shop in Cincinnati Ohio July 9th. A big meet with Westside gym lifting also . So its going to be a monster meet. APF meet I did because I peeked early and I'm glad I did do that meet cause now I'm de-loading and adding more reps to get my CNS back before July 9th now.

 

[JeffJohnston]

Max Effort Bench
Supps 1 scoop pre workout Anadraulic State GT Fruit Punch, 9 scoops Intra BC+EAA, 3 scoops post workout of Postal.

bench with Close Grip
135x15
185x5
225x5
315x5
365x3
405x1
405x5x4brd
455x3x4brd

front raises
50x20
50x20
70x15
90x15

tricep rope pushdown
100x30repsx4sets

shrugs
60x20
75x20
85x20

dumbbell bench with a long stretch at the bottom
55x20
55x20
65x20
75x20

still training pretty low volume with about a 70-80% in weight, but will be starting some more volume and speed work on Thursday for bench.

 

[JeffJohnston]

Lower body "Volume Day"
Supps: 1 scoop pre workout AS-GT,9 scoops intra workout BC+EAA, 3 scoops of Postal post workout

leg extensions
10lbs for 50reps

leg press
90x20
270x20
360x15
450x15
540x15
630x15
720x15

Deadlifts
135x10
185x10
225x10
275x10
315x10

reverse hyper
4sets 90lb for 20reps

Just getting back into the swing of things after the APF meet May 21st.

 

[JeffJohnston]

Thursday Dynamic Day
Supps: 1scoops AS-GT, 9scoops intra workout BC+EAA, 2scoops Jet Mass post workout running out of Postal have to cherish the rest. going to miss that supp a lot

Bench Press
45x20
mini bands doubled up on the bar now from the floor
45x10
135x3
185x3x9sets of speed as fast as possible.

barbell rows
135x20x3sets
185x20x3sets

triceps pushdown
110x30repsx6sets

t-bar row
180x20x4sets

hammer curls
30x20
35x15
45x12

palms facing each other front raises
10x25x4sets

bench press rotator cuff exercises
10x25x4sets

 

[JeffJohnston]

http://www.powerliftingwatch.com/node/19174

After the APF meet I'm ranked #4 in the 220lb multiply class.

Thanks to LG Science, OverKill Strength Equipment, Triple X Powerlifting. Plus Rick Brewer or House Of Pain Ironwear for your support.

Most of all I would like to thank my family friends an God. Without them this would never be possible.

 

[JeffJohnston]

Max Effort Sunday benching
Supps 2servings Hemo Rage, Post workout SUSHI Champion Roll. which is a rainbow with red snapper on top.

Bench Press Reverse Blue Bands in the power rack
245x10
335x5
425x3
475x3
515x2
545x1
565x1
OverKill Shirt
715X1x2brd
805x1x2brd
855x1x2brd
905x1x2brd PR!
925xmiss, out of grove on the way up missed the transition

Lat Pulldown
120x20
160x20
160x15
200x10 plus holding a DC training rest an stretch. hold for 30 seconds that's a killer. light this time but usually will hit 275.

DB incline press
55x20
65x20
75x20

Rope push downs
40x30
50x30
60x25

Shoulder horn
10x20x4

Tried Hemo Rage today pre workout and not the concentrated version. and I was really tired and lagging feeling. Seemed to start working but was gone with in a hour and a half.AS-Gt is a lot better and cheaper. Hemo may taste a little better but not even close. Little different but running low on BC+EAA an Postal. Tried Jet MASS thought it tasted good but will see in a couple weeks how recovery and water weight is. So when I run out of Postal I will be looking to try another Post workout. And I need a good branch chain for my workouts. I love drinking BC+EAA during my training. Great day feeling a little beat down still but felt like a heavy day with blue bands was in. I hadn't use them because if you dont have over 700 on the bar or 500 raw its just to much band for reverse bands. I train with two WR holding females who use green bands with there shirt but started with a light band. Now we had used green bands a couple time but both horizontal hotties were benching on the comp bench so me and another coach/training partner did some raw and brd work when I was warming up then I was by myself so I could use them and go for a PR. Very happy and would love to hit a 735-745 at SPF meet July 9th

 

[JeffJohnston]

http://youtu.be/S94gmZVXzvE

#460 Bench Press. Slipped on the bench and was a real grinder locking this one out!

 

[JeffJohnston]

Max effort Raw bench with bands "moster mini"
Supps: AS-GT 1 scoop 45min pre, BC+EAA intra workout, Postal 3scoops post workout.

barx20
95x15
135x10
add monster mini doubled up from the floor
165x3
215x3
255x3
295x3
315x3
365x3 PR
no bands
405x4
4brd work pinkie finger on the ring close grip
315x5
365x5
405x5
455x3
495x1

50lb shoulder press 50 reps get some blood in the shoulders after a heavy, high volume sets of bench press.

pulldowns
140xx20
160x20
180x15

cable tricep extensions
50x20
50x20
65x20
65x20

incline Db presses
50x20
60x20
70x20

Felt pretty rested and warm ups always show me everything when I start training. I can tell if I'm beat up from shirt work or I'm beat up inside my elbows and the tricep tendon being inflamed from the combination of bands and chains. happy with my heavy bench session which was a completely shock to my chest and triceps. Now I will back off for two weeks with the heavy shirt work and I'm not going to get much stronger before I just hit the wall and then end up missing my peak at the meet.

Have video of 365 with bands for 3 and the 405x4 set will post them soon.

 

[JeffJohnston]

http://youtu.be/jBg-xnLfaX0

365x3 w/db M.M PR.

 

[JeffJohnston]

http://youtu.be/loX2LStHbY8

#405x4

 

[JeffJohnston]

Took a week off to travel a little and back at it again this week. SPF Pro Bench for Cash July 9th!

 

[JeffJohnston]

#350x9 reps almost hit 10
http://youtu.be/kAq9v54N8RQ[video=youtube;kAq9v54N8RQ]http://www.youtube.com/watch?v=kAq9v54N8RQ&feature=re lated[/video]

 

[JeffJohnston]

#805x1 off a 1brd

Big PR today before the SPF Bench for Cash meet July 9th
http://youtu.be/bXRSbBGr-Yw
[video=youtube;bXRSbBGr-Yw]http://www.youtube.com/watch?v=bXRSbBGr-Yw[/video]

#805 off a 1brd 220lb Class

 

[JeffJohnston]

Triple X Powerlifting Training for the SPF Sweatt Shop July 9th 2011

[video=youtube;JjecU-XwyH8]http://www.youtube.com/watch?v=JjecU-XwyH8[/video]

Some Big Pr's were hit and to help you add the weight on the bar. The first two plates that are on each side that are black are 100lbs..

some PR's
Natalie works up to 305 off a half brd @132lbs
Darilyn 435 off a half brd @165
Joe Smolinski 660 off a 1brd @242
Jeff Johnston 805 off a 1brd @220

 

[JeffJohnston]

Last training session till SPF meet July9th

I have been backing all my workouts down to help my CNS recover. I stop training squats and deadlifts a couple weeks ago but still did some light weight lower body work and deadlift accessory work.

Today will be a day I bench just to feel some weight in my hands and get some blood moving again. My weight is 223-225 in the morning so the 220lb class will be easy to make but just need to make sure I don't gain too much weight. Looking to open with 720 in the bench Saturday at the meet.

 

[JeffJohnston]

#730 Bench Press @223lb bodyweight SPF Sweatt Shop Meet July 9th 2011

[video=youtube;NjCQ470Ryt0]http://www.youtube.com/watch?v=NjCQ470Ryt0&feature=fe edu[/video]

This was a PR and a 1st place win in the 242lb class and won $400 based on formula in the Cash division.

 

[JeffJohnston]

Monday Squat day
Supps M1D 2caps twice a day, 2 pre workout. Anadraulic State GT 1 scoop pre workout, 9scoops BC+EAA, 3 scoops Postal

leg extension
25x30
50x15
70x15
80x15
90x15

hack squat
90x10
140x10
180x10
230x10
270x10

squat
155x10
205x10
245x10
295x10
335x10

leg curl
25x15
50x15
70x15
80x15

Doing more volume less weight and higher reps to give the C.N.S a break. I will be doing this for a couple weeks to build a little more muscle and change it up for a little bit to recover. Shoulders are a little sore from the meet but getting everyday. Next meet if everything goes well will be Aug 20th. Bench only again. will be looking to break my 220lb class record or break the 242lb class state record.

 

[JeffJohnston]

Been taking it easy and didn't log some of my last workouts just to busy.

Im driving to NY and New Jersey July 25th till Aug 05 for Vitamin Shoppe demos so I will try and post my workout log at the gyms I will be training at. I'm going to search for the most HARDCORE Gyms in the area and have some fun lifting a little lighter but for more reps to give my CNS a break and build a little muscle and tendon strength!

 

[JeffJohnston]

#815 off a 2brd Time to build that lockout strength!!

[video=youtube;H55lmJn8O7Y]http://www.youtube.com/watch?v=H55lmJn8O7Y&feature=fe edu[/video]


From Sunday Aug 7,2011
Supps 3caps M1D Black Series,1 scoop Anadraulic State GT, 1 scoop of NAC/Glutamine Vit E C powder, Size On post workout.


Bench Press
135x10
225x5
315x3
365x2
425x1
495x1 off 4brd
#1 Overkill Shirt
635x3 off 3brd
700x1 off 2brd
775x1 off 2brd
815x1 off 2brd PR

Shoulder felt the best it has since SPF meet July 9th so im backing next ME bench week down and reverse bands Sunday before the meet. weighed 226 in the gym post workout

 

[JeffJohnston]

Now this week i have done a DoggCrab type of workout pushing around 75% for reps in three different muscle groups. Now I will bench tomrw and train lower body Friday off Saturday and last shirt bench or reverse bands before the DBB 3in1 meet. So Im going to post my last three workouts which is a lot of volume and a lot different then what a typical bench or powerlifting routine for a meet would go.