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

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

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    #350x9 reps almost hit 10
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    #805x1 off a 1brd


    Big PR today before the SPF Bench for Cash meet July 9th



    #805 off a 1brd 220lb Class
    •   
       

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




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




    This was a PR and a 1st place win in the 242lb class and won $400 based on formula in the Cash division.
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    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.
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    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!
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    #815 off a 2brd Time to build that lockout strength!!





    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
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    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.
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    Monday
    M1D Black 3 caps, 1scoop ASGT pre, BC+EAA 6scoops, NAC Glutamine Vit D E powder, Postal 3scoops

    Straight leg deadlifts
    barx20
    135x15
    185x12
    225x10
    275x10
    315x10

    super set with Leg Press
    4plates 20
    6plates 20
    8plates 15
    10plates 10

    calve raises
    120x20
    140x20
    180x20
    220x20
    240x20

    bicep curls
    45x20
    65x20
    85x15

    tricep rope pushdowns
    30x20
    55x20
    60x20
    80x15

    Hammer Curls
    30x15
    40x15
    50x10

    Overhead extension
    55x20x4sets
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    Tuesday
    M1D Black 3 caps, 1scoop ASGT pre, BC+EAA 6scoops, NAC Glutamine Vit D E powder, Postal 3scoops


    Pulldowns
    140x20
    160x15
    180x15
    220x12

    Super set with
    Plate load Leg Extensions
    25x20
    50x20
    75x20
    100x20
    10020

    Icarian leg Ext
    60x20
    80x20
    100x20
    120x20


    seated cable rows
    130x20
    160x20
    180x12
    220x10



    One arm rows with a olympic bar
    45x15
    45x15
    90x12
    90x12

    Face pulls

    35x20
    45x20
    55x20
    55x20
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    Wed
    M1D Black 3 caps, 1scoop ASGT pre, BC+EAA 6scoops, NAC Glutamine Vit D E powder, Postal 3scoops


    Arnold Press
    30x15
    45x15
    60x15
    70x15

    Super set Bicep Incline Curls
    25x15
    30x15
    40x15

    upright rows
    45x20
    55x15
    65x12
    65x12

    lateral raises
    20x20
    20x20
    25x20
    30x20

    Barbell bicep curl
    50x20
    50x20
    75x15
    75x15

    had to leave the gym to meet a friend then return after for the rest of the workout
    6scoops of BC+EAA for afternoon session

    Laterals
    20x20
    25x20
    30x15

    front raises with a olympic plate
    25x20
    45x20

    reverse curl
    35x15
    35x15
    45x15
    55x15

    Crazy 8s
    lateral 8 reps front raise 8 reps bent over raise 8 reps
    3sets 20lb 25lb 30lb

    preacher curl
    55x20
    55x20
    90x12
    one arm preacher curl
    25x15x2sets
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    subd. are you following any particular template?

    we lift simmilar... aside from me not knowing how to use shirts and whatnot... im actually getting ready to do a comp this winter
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Quote Originally Posted by JeffJohnston View Post

    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
    That's awesome dude. I saw this over at powerliftingwatch. Looking very solid.
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    Quote Originally Posted by Torobestia View Post
    That's awesome dude. I saw this over at powerliftingwatch. Looking very solid.
    Thanks! It was a big PR and great day!
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    Quote Originally Posted by swollen87 View Post
    subd. are you following any particular template?

    we lift simmilar... aside from me not knowing how to use shirts and whatnot... im actually getting ready to do a comp this winter
    No I dont I focus on max effort on Sunday with the shirt, maxing to a different brd when it gets close to a meet and light volume training without the shirt for the other bench workout.
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    I will be competing in the APF/AAPF Detroit Barbell 3 in 1 meet in the 242 class this Saturday. I should weigh around low 230's for weigh in I'm 243 now so I plan on fasting and losing over 8 pounds tonight before weigh ins. I will open 716 or lighter and might use 2 shirts. so I just want to stay healthy and take some shirt time off to build more lockout strength after this meet. Havee 2 really big WPC World sanctioned meets next year so I wanna be recovered, rested, an ready to break the WPC Bench only 220lb open class record.
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    Starting this next week Im going to try and keep up with his training log. My grandmother who has been to a BIG supporter pf my lifting career and has been to a bunch of my powerlifting competitions was diagnosed with a stage 3B lung cancer a little while back. So I have been helping my family and supporting my biggest fan so she can beat this horrible disease. My family an I are praying for the best.
    So I don't have any up coming meets soon and now I will be training to bring up my weak spots and get ready for some BIG MEETS next year. Would really like to break two BIG records in the WPC. The raw bench and geared bench only records in the men's open.
    I have two big meets next year to do it in. The WPC Can/AM Border Wars in Detroit Mi July 21st and the WPC Worlds in Las Vegas in Nov. I have two great Sponsor Overkill Strength Equipment. They have helped support me to push myself more then people ever thought I could do. I believe in myself, my training partners, and my Sponsor.
    Cause powerlifting is a TEAM sport as much as its a individual sport. Need a team to help push you harder then you thought possible. And I have that.
    Last edited by Jeff Johnston; Today at 12:31 AM.
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    Starting this next week Im going to try and keep up with his training log. My grandmother who has been to a BIG supporter pf my lifting career and has been to a bunch of my powerlifting competitions was diagnosed with a stage 3B lung cancer a little while back. So I have been helping my family and supporting my biggest fan so she can beat this horrible disease. My family an I are praying for the best. So I don't have any up coming meets soon and now I will be training to bring up my weak spots and get ready for some BIG MEETS next year. Would really like to break two BIG records in the WPC. The raw bench and geared bench only records in the men's open. I have two big meets next year to do it in. The WPC Can/AM Border Wars in Detroit Mi July 21st and the WPC Worlds in Las Vegas in Nov. I have great Sponsor Overkill Strength Equipment. They have helped support me to push myself more then people ever thought I could do. I believe in myself, my training partners, and my Sponsor. Cause powerlifting is a TEAM sport as much as its a individual sport. Need a team to help push you harder then you thought possible. And I have that.
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    Some of the best bench press specialists in the world training footage from Overkill Power Pit
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    VIA Mr Luyando FB page: Rob Luyando Okay were 19 weeks out from what is potentionaly shaping up to be one of the biggest Bench meets in history and so far here ia a list of thw who's who of Bench Pressing that have verbally comitted to me that they are going to compete: Yours Truly Joe Mazza Paul Key Bill Carpenter Chris Smith Clay Brandenburg Tim Hensley John Zemmin James Burdette Brad Heck Jeff Johnston Jeff Mcvicar Bill Crawford Sebastian Burns Jason Coker Harley Timbs I have reached out to several other lifters and hope to see more of the sports great benchers jump on board. This meet will be a blast!
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    Lower body day back,ham,quad,
    Abs

    Leg ext icarian
    30reps x 2sets warm up

    Squats
    barx20
    95x15
    135x10
    185x10
    225x10
    275x10
    315x10

    Leg press
    2platesx20
    4x15
    6x15
    8x15
    10x15
    12x15
    14x15

    deadlift
    135x15
    5x5 reps, 5 different stance each set for speed

    hack squat: lifefitness hack Squat plate loaded. going all the way down and feet placed low on platform.
    2platesx15
    4x10x3sets

    one-leg. leg curl machine
    30x20
    50x15
    60x15
    80x15

    straight leg deadlift from the bottom of the knee up
    45x20
    95x15
    135x15 3sets


    ab machine 20lbs added
    4sets 25reps
    leg raises
    4setsx25


    Using a good amount of supps by Lg Science, Myogenix protein, udo's 3-6-9 oils, anavite, mindandmuscle beta alanine powder, anadraulic state gt pre, BC+EAA inta, Postal for post. M1D black 8 weeks then hcg complete and Forrm X pct 28days both have DAA so I do 28days then break 4weeks use a organ product called cycle aid. maybe even stay off and run a short detox for a couple weeks longer then see what competition is coming up and when. Great products very happy with these supplements. also looking into peptides also
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    This was done as a secondary chest workout

    focus on compound movements and stretching

    bench
    45x20
    95x15
    135x5
    225x3
    275x3
    315x3
    350x3
    365x3 all close grip
    3brd
    315x3
    365x3
    405x3
    425x3
    455x5 felt good did two more

    dumbbell fly's 7 sets of 15. 35 sec of rest between sets
    15lb,20,25,30,35,40,50

    hammer strength pull down
    1plate a side 15
    2x15
    2 and a 25lb x15
    3x15
    3 an 25lb x15
    4x10
    2x20

    pull ups palm facing each other close grip
    15repsx4sets

    tricep over head ext
    60x25
    80x20
    100x20
    125x20

    rear delt pec deck fly machine
    40x20
    50x20
    70x15
    90x15
    110x15
    130x15

    Ab 40lbs added
    4setsx25

    That was done on my second bench day on wed for a couple months. just trying to give my body a chance to change it up and build more of a solid foundation of dense muscle. Wanna stay healthy as long as I can to keep competing.

    I will post other workout shoulders and arms again.
    and another back day workout. train 4 days a week mon,wed,fri,sun.

    Supplements are a must for the weight and volume of this workout, pre workout Anadraulic State GT, BC+EAA Intra "aminos" and Postal for Post "insulin mimic, waxy, creatine,gluatmine" are crucial and eating a lot of meals not shakes only one a day post or a Big 100 bars

    Test Booster
    M1D Black 6 caps a day 8week. Form X 3caps at night or morning, 2servings of HCG Complete in the morning or night. 32days
  26. New Member
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    quad,ham,glute,abs

    leg ext
    40x30
    60x30

    Front squat
    barx20
    95x10
    135x10
    185x10
    225x10

    Leg press
    2plats a sidex15
    3x15
    4x15
    5x15
    6x15

    deadlifts off 2 2x6 boards
    sumo
    135x10
    185x5
    225x5
    275x3
    315x3
    335x2
    365x2
    405x1 all speed at 75%

    hack squat
    1plate a side x10
    1an a 25lb x10
    1 an a 25lb x10
    2platesx10 feet close down on the brd and all the way to the bottom. nice a controlled

    One leg, leg curl machine
    35x10
    45x10
    60x10
    60x10

    Leg Ext
    120x15
    160x15
    180x15

    ab machine
    20lb x25
    20lbx25
    40x25
    40x25

    Little less volume but joints are loving it not sore or any other noticeable pain in hips and lower back feels ok better then usual and will be seeing my good friend Dr Matt Zweng who has a Chiro office close to my gym and house. Best thing is Matt is one strong mofo! He won the WPO championships in the 198 and 220 classes in the early 2000's. He is one of the best full lifters ever. So thank god I have a guy who's training was at the very top so he knows whats going on with me and the aches and pains.
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    ME Shirt bench
    Overkill Shirt #1

    Reverse green bands bench press
    225x10
    335x5
    425x3
    515x1
    605x1 off 4brd
    shirt on
    695x1 off 3brd
    785x1 off 2brd
    875x miss at the top just got out of the groove it was close video up soon.

    tbar row
    90x10
    115x10
    140x8
    165x8
    190x8
    215x6

    DB "Kennelly" ext watch Ryan Kennelly in his video Road to the Arnold and you will see the rolling back dumbbell extensions he does. My elbows were pretty toasted so I go really light on the next 2 exercises.

    DB Kennelly Ext
    25lbx15x4sets

    tricep pushdown machine
    40x25
    65x25
    75x25
    85x25

    barbell row oversize 52lb bar
    145x15x4sets

    I used my old meet shirt and went pretty good till the end. Cant wait to get this new Overkill shirt on and breaking it in. Same supps and will be for 10 weeks. adding 4 tablets each of Mass Aminos and Beef liver with each food meal. will be adding pea protein in soon also
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    quad,hamstrings,glutes

    leg ext
    60x30
    80x30

    leg press
    2plates a sidex15
    3x15
    4x10
    5x10
    6x10
    7x10
    8x10
    9x10

    deadlift sumo from the floor
    135x10
    225x5
    315x5
    conventional stance
    225x20

    hack squat feet low on brd all the way in the bucket ass to ankles
    1plate a side x10
    1plate and a 25x10
    2plates a side x10

    leg ext again
    100x20
    120x20
    140x20
    160x20

    Supps the same feeling good and recovery is going great.
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    from Sundays ME bench day #875 bench reverse green bands off a 1brd
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    Shirt training loose Overkill

    barx20
    95x10
    135x8
    185x5
    225x3
    315x1
    365x1
    405x1
    495x1 off 4brd
    Shirt on
    585x1 off 2.5brd
    635x1 off 1.5brd
    675x1

    short workout had to leave the gym but was happy with a 675 getting ready for XPC meet march 2nd
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    Speed dead Sumo
    135x10
    185x5
    225x5x3sets

    leg press
    1plate a side x15
    2x15
    3x15
    4x15
    5x12
    6x10
    fell on my knee and have a bone bruise so didn't squat or go to heavy today on leg press

    straight leg deadlifts
    95x10
    135x10x3sets

    leg curl
    100x15
    130x15
    160x15
    180x15

    only 45min today still using M1D Black and ASGT "pre" BC+EAA "intra" and Postal "post workout"
    not focusing on heavy squats rite now since the XPC Pro Bench Classic is 7 weeks away but still going up to about 80%
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    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    ME Bench day

    bench
    barx20
    95x10
    135x10
    225x5
    315x3 off foam
    365x3 off foam
    405x3 off foam
    425x1 off foam
    455x1off foam
    475miss
    add 3brd plus foam
    405x5
    455x3
    add 4brd plus foam
    475x3
    500x3

    tricep hell pinky on the ring 5reps of 5 with no brd then 5 of each brd. brds 1-6
    225x35
    245x35

    high pulls
    3x20

    tricep machine
    3x20

    had to cut a little short but should shirt up next weekend.
  33. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    Glute,Ham,Quad

    Speed Dead off 2inch brd
    135x10
    185x5
    225x5
    315x5
    225x20

    leg press
    1plate a side x15
    2x15
    3x15
    4x15
    5x15

    straight leg deadlift
    95x10
    135x10x3sets

    leg curl
    120x15
    140x15
    160x15
    180x15

    leg raises
    4x25

    crunches 3 ways
    25repx3sets

    Trying not to go to failure and its very hard not to. These are easy weights and done with very little food early in the mornings. Going to try and switch my schedule to train later in the afternoon weight has done a lot fluctuating from 219-227. Supps seem to be helping a great deal and my joints are taking a beating as well as my tendons. elbow tendons are very sore after Sunday ME day then Monday i do light Quad,Glute,Ham days which are for speed and form working on speed on reps and hypertrophy.
  34. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    DE Bench,Back

    Bench
    135x15
    185x15
    225x15
    275x15

    tbar row
    45x15
    90x15
    135x12
    180x12
    225x12

    hammer strength low row
    1 45 plate a side 15
    2x15
    2 plus a 25lb plate also 15reps
    3x12
    2x30reps

    hammer strength plate load incline press
    90x12
    140x12
    180x12
    230x12
    275x12

    dumbbell flat press
    55x20
    60x20
    65x20
    70x20

    seated cable row
    120x20
    140x20
    160x20
    180x20

    abs
    medicine ball throws
    5lb and 12lb 25 throws with each 4 sets

    crunches
    3 different sides 25reps 3 sets

    again easy weight lots of reps and sets sort of a deload week. this was a Wednesday and shirt back up on Sunday with a loose single ply with light weights. Started a new night job so getting to bed at 4am and Max Effort bench day is the next morning at 10am so I might have to switch days. Supps are working great still using LG Sciences M1D Black 6 caps a day broke up 3 twice a day 6hrs a part, pre workout 1scoop Anadraulic State GT, intra BC+EAA and Postal but running out of Postal soon and will have to switch. LG Sciences has discontinued which is very sad because it was a staple for a couple years now Post workout. looking at KARBOLYN for a post workout then whey iso and then meal.
  35. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    Quad,ham,Glute

    Leg ext
    3x30reps 50-70lbs

    leg press
    1plate a side 15
    2x15
    3x15
    4x15
    5x15
    6x15
    7x15

    straight leg deadlift
    95x20
    135x10x3sets

    one leg curl machine
    30x15
    40x15
    45x15
    55x15

    abs
    roller ab machine
    25
    10lb on x25
    20lb x 20x2 sets

    fast quick and light just keeping the blood moving till after the XPC meet.
  36. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    DE Upper chest back shoulder

    reverse band "green" bench press from the power rack
    185x10
    225x10
    315x5
    365x5
    405x3
    455x1
    all done pinky on the ring and blasting off the chest as fast as possible

    low back row hammer strength
    1 plate on a side 45lb x15
    2x15
    2plus a 25lb on each sidex15
    3x12

    hammer strength behind the neck press
    50x20
    90x12x2sets
    110x12x2sets
    90x30

    t bar row
    45x20x2sets
    70x12x2sets
    95x12

    incline hammer strength press
    45lb plate on each sidex20
    2 a sidex20x2sets

    Getting ready to shirt up again and will be trying a Custom Shirt by Ken Anderson. And Overkill Rudy Rosales both multi ply. Cant wait
  37. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    Quad,Glute Ham

    deadlift off 2inch block
    135x10
    225x5
    315x5
    365x5
    405x5
    455x1

    leg press
    2plates a sidex20
    3x20
    4x20
    4x20
    4x20
    5x20
    5x20

    abs
    Had to cut the gym short. Was having a great day weights felt light

    Had LG Sciences protype pre workout Anadraulic State GT "Black" watermelon. great taste 2 scoops and just tunnel vision! BC+EAA 6scoops intra and almost out of Postal 3scoops post workout 3caps twice a day M1D Black.
  38. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    ME bench day "new shirt" multi ply

    trying out a new shirt so still breaking it in numbers are low

    bench press "shirt"
    barx20
    135x10
    185x10
    225x5
    315x1
    shirt
    585x3x3brd
    655x2x2brd
    665x0x1brd jacked shirt to much
    705x1x1brd went easy with no jack but arms are a little to loose. grind the lockout
    705xmiss
    715xmiss

    tricep pushdowns
    4x30reps

    rotator cable pull from the inside out
    4x20,15 sets

    pulldowns close middle wide very end of straight bar.
    4x20
  39. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    Glute,quad,hamstring

    deadlift conventional stance
    135x10
    185x5
    225x5
    275x4
    315x3
    365x2
    405x1
    425x1
    225x20

    leg press
    3plates a sidex20x3sets
    5plates a sidex20x2sets

    leg ext
    25x30
    50x20
    75x15x2sets

    keeping weights easy and volume down. Getting closer to XPC Coalition bench press classic at the Arnold.

    6caps M1D Black, Form X 3 caps morning with 3 grams of DAA on top empty stomach morning, glutamine powder 20grams a day, 1 scoop of Bullet proof before bed. ASGT fruit punch 1 scoops pre workout. Very happy with supps. recovery is going great and feeling strong instead of C.N.S crash.
  40. New Member
    JeffJohnston's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    Jun 2010
    Posts
    137
    Rep Power
    138
    Level
    10
    Lv. Percent
    8.58%

    http://youtu.be/JgEYoTB58hM

    Last bench day before the Arnold Classic XPC Coalition Bench Press Classic March 2nd 2012
  

  
 

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