P.A.V Training. Power,Accessory,Volume "training log"
- 09-25-2011, 07:58 PM
- 10-16-2011, 11:45 PM
- 10-24-2011, 12:23 AM
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!
12-15-2011, 10:47 PM
Lower body day back,ham,quad,
Leg ext icarian
30reps x 2sets warm up
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.
one-leg. leg curl machine
straight leg deadlift from the bottom of the knee up
ab machine 20lbs added
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
12-16-2011, 09:23 PM
This was done as a secondary chest workout
focus on compound movements and stretching
365x3 all close grip
455x5 felt good did two more
dumbbell fly's 7 sets of 15. 35 sec of rest between sets
hammer strength pull down
1plate a side 15
2 and a 25lb x15
3 an 25lb x15
pull ups palm facing each other close grip
tricep over head ext
rear delt pec deck fly machine
Ab 40lbs added
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
M1D Black 6 caps a day 8week. Form X 3caps at night or morning, 2servings of HCG Complete in the morning or night. 32days
12-17-2011, 06:58 PM
2plats a sidex15
deadlifts off 2 2x6 boards
405x1 all speed at 75%
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
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.
12-18-2011, 06:19 PM
ME Shirt bench
Overkill Shirt #1
Reverse green bands bench press
605x1 off 4brd
695x1 off 3brd
785x1 off 2brd
875x miss at the top just got out of the groove it was close video up soon.
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
tricep pushdown machine
barbell row oversize 52lb bar
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
12-20-2011, 11:28 AM
2plates a sidex15
deadlift sumo from the floor
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
Supps the same feeling good and recovery is going great.
12-20-2011, 11:30 AM
12-28-2011, 01:00 PM
Shirt training loose Overkill
495x1 off 4brd
585x1 off 2.5brd
635x1 off 1.5brd
short workout had to leave the gym but was happy with a 675 getting ready for XPC meet march 2nd
01-09-2012, 01:27 PM
Speed dead Sumo
1plate a side x15
fell on my knee and have a bone bruise so didn't squat or go to heavy today on leg press
straight leg deadlifts
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%
01-09-2012, 11:17 PM
ME Bench day
315x3 off foam
365x3 off foam
405x3 off foam
425x1 off foam
add 3brd plus foam
add 4brd plus foam
tricep hell pinky on the ring 5reps of 5 with no brd then 5 of each brd. brds 1-6
had to cut a little short but should shirt up next weekend.
01-16-2012, 10:20 PM
Speed Dead off 2inch brd
1plate a side x15
straight leg deadlift
crunches 3 ways
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.
01-18-2012, 01:40 AM
hammer strength low row
1 45 plate a side 15
2 plus a 25lb plate also 15reps
hammer strength plate load incline press
dumbbell flat press
seated cable row
medicine ball throws
5lb and 12lb 25 throws with each 4 sets
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.
01-18-2012, 11:45 PM
1plate a side 15
straight leg deadlift
one leg curl machine
roller ab machine
10lb on x25
20lb x 20x2 sets
fast quick and light just keeping the blood moving till after the XPC meet.
01-23-2012, 08:27 PM
DE Upper chest back shoulder
reverse band "green" bench press from the power rack
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
2plus a 25lb on each sidex15
hammer strength behind the neck press
t bar row
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
01-29-2012, 11:59 PM
deadlift off 2inch block
2plates a sidex20
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.
02-07-2012, 12:16 AM
ME bench day "new shirt" multi ply
trying out a new shirt so still breaking it in numbers are low
bench press "shirt"
665x0x1brd jacked shirt to much
705x1x1brd went easy with no jack but arms are a little to loose. grind the *******
rotator cable pull from the inside out
pulldowns close middle wide very end of straight bar.
02-16-2012, 03:10 PM
deadlift conventional stance
3plates a sidex20x3sets
5plates a sidex20x2sets
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.
02-26-2012, 05:54 PM
03-04-2012, 11:47 PM
08-02-2012, 03:35 AM
08-02-2012, 02:31 PM
I touched in my shirt over ten times and feel great about this training cycle. I didn't Pr but my lifts look great and I wanna build on my technique and worry about staying healthy. #800 will come 220/242 class I believe. I don't see my self getting to the #275lb class.
I went 672,699 710 miss. I also competed Raw earlier that day. I went 3 for 3 396,418,440. which was a new APF Mi State Sub master state record.
09-03-2012, 02:52 AM
09-04-2012, 02:09 AM
09-10-2012, 12:25 AM
LastManStanding 2 was a great time with some great lifters. Rob Luyando, Jay Fry, Joe Mazza. Also Jeff McVicar was there to help out with lift offs, coaching and really helping all of us hit some huge numbers, and cracking us up all day. Jeff is one of the funniest guys you will ever meet. and best benchers of all time. All my attempts in a over 3yr old Overkill Shirt 2ply custom amde by Rudy Rosales. Going to dial in another shirt a little tighter for the 700+ benches. Missed 700 twice to be eliminated. I took 2nd place and will be getting ready for the Olympia next. Sept 28-29.
Also using the New Rhino Anaconda wrist wraps. these are the best hardcore wraps today you can make these wraps so tight and even if you don't what them that tight they stay locked with no slip.
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