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

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

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  1. JeffJohnston's Avatar
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    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

  2. JeffJohnston's Avatar
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    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

    135x10
    225x8
    275x8
    315x5
    365x3
    405x2
    455x1
    495x1
    545 with SlingShot

    Flat Bench off Comp Bench no bands 5then 4 and a half brd. Lockout Training "Volume-Accessory Training"
    365x3xbrd
    405x3x5brd
    455x3x4.5brd
    495x3x4.5brd
    515x3x4.5brd
    545x3x4.5brd

    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"
    140x15
    180x12
    200x10
    220x10
    250x8

    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"
    10x20repsx4sets

    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.
  3. JeffJohnston's Avatar
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    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.

    deadlift:
    135x10
    225x8
    275x5
    315x3
    365x3
    405x1
    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!
    475x1
    495x1
    515x1
    535xmiss

    abs 100 full sit ups with 25 reps per set 4 sets
    45lb side bends 4 sets 25 reps

    reverse hyper
    70x15
    120x15
    170x15
    170x15

    curls
    45lb bar 25reps
    65x20
    135x8

    seated rows
    140x15
    200x15
    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
    100x25reps
    100x25reps
    150x25reps

    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.
    •   
       

  4. JeffJohnston's Avatar
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    Wed Overkill Shirt

    Bench press
    barx20
    135x10
    185x5
    225x5
    275x3
    335x1x2brd
    435x1x2brd
    OverKill Shirt on
    585x3x3brd
    635x2x2brd
    695x2x2brd
    715x2x2brd

    Shoulder Horn
    5x20x3sets

    palms facing out front raises
    5x15
    5x15
    10x15
    10x15

    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 lockout work. I usually have more volume but had to run because of a flat tire in the parking lot!
  5. JeffJohnston's Avatar
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    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.

    Barx20
    135x10
    225x5
    315x3
    365x3
    405x5
    435x1 with pause
    465xmiss at the top
    OverKill Shirt
    605x3x2brd
    655x3x2brd
    675x2x2brd
    705x2x2brd
    725x2x2brd
    745x2x2brd
    785x2x2brd
    805x2x2brd

    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 lockout, back, and triceps.
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    Subbed bruddah!!!

    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
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    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?
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    You're a strong dude!!!


    In!

  9. JeffJohnston's Avatar
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    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.
  10. JeffJohnston's Avatar
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    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)
    barx20
    135x3x3sets
    225x9setsx3reps down with fast explosive reps with a 20sec rest periods in between.

    Pulldowns
    120x20
    140x15
    180x12
    220x12

    Bicep Curls
    4setsx20reps 65lb straight bar

    tricep pushdowns
    50x30reps
    60x30reps
    70x30resp
    80x30reps

    incline chest press machine
    100x20
    120x20
    140x20

    palms facing out front raises "rotator cuff" exercises
    10x20repsx6sets

    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.
  11. Mrodz's Avatar
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    Very good read, subbed!
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  12. JeffJohnston's Avatar
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    Friday Dynamic Speed Squat an Deadlifts
    1scoop Anadraulic State GT, Intra workout 9scoops BC+EAA, Post workout 3scoops Postal

    65lb Pasanella Squat Bar
    Barx15
    Barx15
    115x10
    155x8
    205x2 off 13inch box an 1 1inch brd on top for the rest of the next sets with Speed!
    245x2
    295x2
    335x2

    Deadlift no belt with speed!
    135x10
    225x5
    315x4
    365x3
    405x2
    455x1

    rope pull through
    80x15
    100x15
    150x15
    175x15

    reverse hyper
    70x15
    130x15
    180x15
    230x5

    leg curls
    80x20
    120x20
    160x20

    leg raises
    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!
  13. JeffJohnston's Avatar
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    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"
    barx20
    135x10
    225x5
    315x5x4brd
    365x5x4brd
    405x5x4brd
    425x5x4brd
    455x3x4brd
    475x3x4brd
    500x3x4brd

    Upright row
    45x20
    65x15
    85x15
    105x15

    Bicep Curls
    65x20
    85x15
    105x15

    Behind the neck press
    barx50
    65x25
    95x25
    115x25
    135x20

    Kept it short. Everything felt nice and light just trying to coast and not over train.
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    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
    55x10
    105x8
    145x8
    195x5
    235x5
    285x3
    325x3
    375x3
    415x3
    435x3
    455x3

    pull through's with a rope. Great for the lower back and accessory work.

    rope attachment pull through's
    60x15
    100x15
    150x15
    175x10

    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!

    RHM
    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.
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    Great workouts! Good luck in your upcoming meets! I am in.
    2nd Samuel 23:9-10
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    Thanks
  17. JeffJohnston's Avatar
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    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.

    Bench Press
    barx20
    95x10
    135x5
    185x5
    225x5 now all the rest of the sets will be with a 4brd
    275x5
    315x5
    365x5
    405x5
    435x5
    455x5
    495x1
    525x1
    545x1

    now speed bench
    225x5repsx5sets
    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
    140x15
    180x12
    220x12
    250x10
    275x10

    face pulls with a rope extension
    40x20
    55x20
    55x20
    super setting with
    Tricep Push downs
    20x20
    25x20
    30x20
    55x30repsx3sets

    Rear delts raises
    10x30reps
    15x25reps
    20x20reps
    super setting with
    one arm tricep over head extension
    20x20
    25x20
    30x20

    Lockout 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.
  18. JeffJohnston's Avatar
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    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
    65x15
    115x10
    155x10
    245x5
    295x5
    335x5
    385x3
    425x3

    Deadlift standing off a 2inch box done with speed off the floor
    135x10
    225x5
    245x5
    275x4
    315x3
    365x2
    405x1 easy and fast!

    reverse hyper
    90x20
    120x20
    170x20
    220x20
    270x20

    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.
  19. JeffJohnston's Avatar
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    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
    Squat:
    505
    555
    605
    Bench:
    425
    450
    460
    Deadlift:
    440
    475
    500
    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.
  20. JeffJohnston's Avatar
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    http://www.facebook.com/event.php?eid=177953752255519

    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.
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    Well the meet went great! I broke the Michigan APF #220 bench press record again with a #727@217.
    Attempts
    710-good lift
    727 miss
    727-good lift

    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.
  22. JudoJosh's Avatar
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    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
  23. Mrodz's Avatar
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    Congratulations!!!!
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    Congrats man!
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    Quote Originally Posted by JudoJosh View Post
    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:
    Thanks,
    I had the record before with 675 then Tim Hensley broke it with 725. So I had to take it back. Tried to get a 4th attempt cause I made my 3rd attempt but it has to be in a National or World meet.
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    Quote Originally Posted by Mrodz View Post
    Congratulations!!!!
    Thanks
  27. JeffJohnston's Avatar
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    Quote Originally Posted by Torobestia View Post
    Congrats man!
    Thanks
  28. JeffJohnston's Avatar
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    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.
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    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!
  30. JeffJohnston's Avatar
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    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
  31. JeffJohnston's Avatar
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    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.
  32. JeffJohnston's Avatar
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    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.
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    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.
  34. JeffJohnston's Avatar
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    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
  35. JeffJohnston's Avatar
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    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.
  36. JeffJohnston's Avatar
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    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
  37. JeffJohnston's Avatar
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    http://youtu.be/S94gmZVXzvE

    #460 Bench Press. Slipped on the bench and was a real grinder locking this one out!
  38. JeffJohnston's Avatar
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    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.
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    http://youtu.be/jBg-xnLfaX0

    365x3 w/db M.M PR.
  40. JeffJohnston's Avatar
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