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

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  1. Quote Originally Posted by Mrodz View Post
    Congratulations!!!!
    Thanks


  2. Quote Originally Posted by Torobestia View Post
    Congrats man!
    Thanks
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  3. 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.

  4. Quote Originally Posted by JeffJohnston View Post
    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!

  5. 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
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  6. Quote Originally Posted by Torobestia View Post
    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.

  7. 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.

  8. 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.

  9. 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

  10. 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.

  11. 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

  12. http://youtu.be/S94gmZVXzvE

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

  13. 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.

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

  15. #350x9 reps almost hit 10
  16. #805x1 off a 1brd


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



    #805 off a 1brd 220lb Class
  17. 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
  18. 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.
  19. #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.

  20. 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.

  21. 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!
  22. #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

  23. 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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