P.A.V Training. Power,Accessory,Volume "training log"
- 04-23-2011, 12:53 PM
P.A.V Training. Power,Accessory,Volume "training log"
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
- 04-24-2011, 08:45 PM
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
545 with SlingShot
Flat Bench off Comp Bench no bands 5then 4 and a half brd. ******* Training "Volume-Accessory Training"
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"
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"
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.
- 04-25-2011, 11:49 PM
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.
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!
abs 100 full sit ups with 25 reps per set 4 sets
45lb side bends 4 sets 25 reps
45lb bar 25reps
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
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.
04-28-2011, 09:47 AM
Wed Overkill Shirt
OverKill Shirt on
palms facing out front raises
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 ******* work. I usually have more volume but had to run because of a flat tire in the parking lot!
05-02-2011, 11:17 PM
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.
435x1 with pause
465xmiss at the top
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 *******, back, and triceps.
05-02-2011, 11:21 PM
I have a feeling this is going to be a great learning log.. I am here and taking notes
"The only good is knowledge and the only evil is ignorance." - Socrates
05-02-2011, 11:30 PM
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?
05-03-2011, 12:23 AM
05-04-2011, 05:03 PM
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.
05-06-2011, 12:08 PM
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)
225x9setsx3reps down with fast explosive reps with a 20sec rest periods in between.
4setsx20reps 65lb straight bar
incline chest press machine
palms facing out front raises "rotator cuff" exercises
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.
05-06-2011, 12:38 PM
05-06-2011, 07:05 PM
Friday Dynamic Speed Squat an Deadlifts
1scoop Anadraulic State GT, Intra workout 9scoops BC+EAA, Post workout 3scoops Postal
65lb Pasanella Squat Bar
205x2 off 13inch box an 1 1inch brd on top for the rest of the next sets with Speed!
Deadlift no belt with speed!
rope pull through
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!
05-09-2011, 10:33 PM
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"
Behind the neck press
Kept it short. Everything felt nice and light just trying to coast and not over train.
05-10-2011, 03:30 PM
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
pull through's with a rope. Great for the lower back and accessory work.
rope attachment pull through's
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!
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.
05-10-2011, 06:43 PM
05-12-2011, 11:21 AM
05-13-2011, 12:28 AM
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.
225x5 now all the rest of the sets will be with a 4brd
now speed bench
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
face pulls with a rope extension
super setting with
Tricep Push downs
Rear delts raises
super setting with
one arm tricep over head extension
******* 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.
05-14-2011, 10:45 AM
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
Deadlift standing off a 2inch box done with speed off the floor
405x1 easy and fast!
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.
05-16-2011, 03:24 AM
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
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.
05-19-2011, 12:25 AM
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.
05-22-2011, 06:31 PM
Well the meet went great! I broke the Michigan APF #220 bench press record again with a #727@217.
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.
05-23-2011, 10:22 PM
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:
"The only good is knowledge and the only evil is ignorance." - Socrates
05-23-2011, 10:34 PM
05-24-2011, 09:22 PM
05-24-2011, 10:53 PM
05-24-2011, 10:54 PM
05-24-2011, 10:56 PM
05-26-2011, 09:58 PM
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
4sets 25 reps
Kennelly DB extensions
shoulder DB laterials
bent over laterals
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.
05-27-2011, 11:18 AM
05-29-2011, 11:24 PM
Volume back day
Supps: 1 scoop ASGT pre workout, 9scoops intra BC+EAA, 3scoops Postal post workout,
close grip v bar pulldown
05-29-2011, 11:36 PM
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.
06-01-2011, 08:44 AM
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
tricep rope pushdown
dumbbell bench with a long stretch at the bottom
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.
06-02-2011, 10:29 AM
Lower body "Volume Day"
Supps: 1 scoop pre workout AS-GT,9 scoops intra workout BC+EAA, 3 scoops of Postal post workout
10lbs for 50reps
4sets 90lb for 20reps
Just getting back into the swing of things after the APF meet May 21st.
06-03-2011, 12:32 PM
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
mini bands doubled up on the bar now from the floor
185x3x9sets of speed as fast as possible.
palms facing each other front raises
bench press rotator cuff exercises
06-04-2011, 08:42 AM
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.
06-05-2011, 08:40 PM
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
925xmiss, out of grove on the way up missed the transition
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
Rope push downs
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
06-09-2011, 11:05 AM
06-09-2011, 10:09 PM
Max effort Raw bench with bands "moster mini"
Supps: AS-GT 1 scoop 45min pre, BC+EAA intra workout, Postal 3scoops post workout.
add monster mini doubled up from the floor
4brd work pinkie finger on the ring close grip
50lb shoulder press 50 reps get some blood in the shoulders after a heavy, high volume sets of bench press.
cable tricep extensions
incline Db presses
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.
06-10-2011, 09:07 PM
06-10-2011, 09:13 PM
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