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

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  1. 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.


  2. 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.
    •   
       


  3. 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.

  4. 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

  5. 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.

  6. 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

  7. http://youtu.be/S94gmZVXzvE

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

  8. 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.
    •   
       


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

  10. #350x9 reps almost hit 10
  11. #805x1 off a 1brd


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



    #805 off a 1brd 220lb Class
  12. 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
  13. 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.
  14. #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.

  15. 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.

  16. 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!
  17. #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

  18. 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.

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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.

  24. 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!

  25. 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.

  26. 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.

  27. 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.

  28. 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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