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

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
 
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
 
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
 
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
 
JeffJohnston said:
[video=youtube;H55lmJn8O7Y]http://www.youtube.com/watch?v=H55lmJn8O7Y&feature=fe edu[/video]
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
Click to expand...
That's awesome dude. I saw this over at powerliftingwatch. Looking very solid.
 
swollen87 said:
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
Click to expand...

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.
 
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.
 
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.
 
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.
 
[video=youtube;C-TSTB-9YdI]http://www.youtube.com/watch?v=C-TSTB-9YdI&feature=feedu[/video]

Some of the best bench press specialists in the world training footage from Overkill Power Pit
 
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!
 
Lower body day back,ham,quad,
Abs

Leg ext icarian
30reps x 2sets warm up

Squats
barx20
95x15
135x10
185x10
225x10
275x10
315x10

Leg press
2platesx20
4x15
6x15
8x15
10x15
12x15
14x15

deadlift
135x15
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.
2platesx15
4x10x3sets

one-leg. leg curl machine
30x20
50x15
60x15
80x15

straight leg deadlift from the bottom of the knee up
45x20
95x15
135x15 3sets


ab machine 20lbs added
4sets 25reps
leg raises
4setsx25


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
 
This was done as a secondary chest workout

focus on compound movements and stretching

bench
45x20
95x15
135x5
225x3
275x3
315x3
350x3
365x3 all close grip
3brd
315x3
365x3
405x3
425x3
455x5 felt good did two more

dumbbell fly's 7 sets of 15. 35 sec of rest between sets
15lb,20,25,30,35,40,50

hammer strength pull down
1plate a side 15
2x15
2 and a 25lb x15
3x15
3 an 25lb x15
4x10
2x20

pull ups palm facing each other close grip
15repsx4sets

tricep over head ext
60x25
80x20
100x20
125x20

rear delt pec deck fly machine
40x20
50x20
70x15
90x15
110x15
130x15

Ab 40lbs added
4setsx25

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

Test Booster
M1D Black 6 caps a day 8week. Form X 3caps at night or morning, 2servings of HCG Complete in the morning or night. 32days
 
quad,ham,glute,abs

leg ext
40x30
60x30

Front squat
barx20
95x10
135x10
185x10
225x10

Leg press
2plats a sidex15
3x15
4x15
5x15
6x15

deadlifts off 2 2x6 boards
sumo
135x10
185x5
225x5
275x3
315x3
335x2
365x2
405x1 all speed at 75%

hack squat
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
35x10
45x10
60x10
60x10

Leg Ext
120x15
160x15
180x15

ab machine
20lb x25
20lbx25
40x25
40x25

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.
 
ME Shirt bench
Overkill Shirt #1

Reverse green bands bench press
225x10
335x5
425x3
515x1
605x1 off 4brd
shirt on
695x1 off 3brd
785x1 off 2brd
875x miss at the top just got out of the groove it was close video up soon.

tbar row
90x10
115x10
140x8
165x8
190x8
215x6

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
25lbx15x4sets

tricep pushdown machine
40x25
65x25
75x25
85x25

barbell row oversize 52lb bar
145x15x4sets

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
 
quad,hamstrings,glutes

leg ext
60x30
80x30

leg press
2plates a sidex15
3x15
4x10
5x10
6x10
7x10
8x10
9x10

deadlift sumo from the floor
135x10
225x5
315x5
conventional stance
225x20

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
100x20
120x20
140x20
160x20

Supps the same feeling good and recovery is going great.
 
[video=youtube_share;U9Ksa5_8qY4]http://youtu.be/U9Ksa5_8qY4[/video]

from Sundays ME bench day #875 bench reverse green bands off a 1brd
 
Shirt training loose Overkill

barx20
95x10
135x8
185x5
225x3
315x1
365x1
405x1
495x1 off 4brd
Shirt on
585x1 off 2.5brd
635x1 off 1.5brd
675x1

short workout had to leave the gym but was happy with a 675 getting ready for XPC meet march 2nd
 
Speed dead Sumo
135x10
185x5
225x5x3sets

leg press
1plate a side x15
2x15
3x15
4x15
5x12
6x10
fell on my knee and have a bone bruise so didn't squat or go to heavy today on leg press

straight leg deadlifts
95x10
135x10x3sets

leg curl
100x15
130x15
160x15
180x15

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%
 
ME Bench day

bench
barx20
95x10
135x10
225x5
315x3 off foam
365x3 off foam
405x3 off foam
425x1 off foam
455x1off foam
475miss
add 3brd plus foam
405x5
455x3
add 4brd plus foam
475x3
500x3

tricep hell pinky on the ring 5reps of 5 with no brd then 5 of each brd. brds 1-6
225x35
245x35

high pulls
3x20

tricep machine
3x20

had to cut a little short but should shirt up next weekend.
 
Glute,Ham,Quad

Speed Dead off 2inch brd
135x10
185x5
225x5
315x5
225x20

leg press
1plate a side x15
2x15
3x15
4x15
5x15

straight leg deadlift
95x10
135x10x3sets

leg curl
120x15
140x15
160x15
180x15

leg raises
4x25

crunches 3 ways
25repx3sets

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.
 
DE Bench,Back

Bench
135x15
185x15
225x15
275x15

tbar row
45x15
90x15
135x12
180x12
225x12

hammer strength low row
1 45 plate a side 15
2x15
2 plus a 25lb plate also 15reps
3x12
2x30reps

hammer strength plate load incline press
90x12
140x12
180x12
230x12
275x12

dumbbell flat press
55x20
60x20
65x20
70x20

seated cable row
120x20
140x20
160x20
180x20

abs
medicine ball throws
5lb and 12lb 25 throws with each 4 sets

crunches
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.
 
Quad,ham,Glute

Leg ext
3x30reps 50-70lbs

leg press
1plate a side 15
2x15
3x15
4x15
5x15
6x15
7x15

straight leg deadlift
95x20
135x10x3sets

one leg curl machine
30x15
40x15
45x15
55x15

abs
roller ab machine
25
10lb on x25
20lb x 20x2 sets

fast quick and light just keeping the blood moving till after the XPC meet.
 
DE Upper chest back shoulder

reverse band "green" bench press from the power rack
185x10
225x10
315x5
365x5
405x3
455x1
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
2x15
2plus a 25lb on each sidex15
3x12

hammer strength behind the neck press
50x20
90x12x2sets
110x12x2sets
90x30

t bar row
45x20x2sets
70x12x2sets
95x12

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
 
Quad,Glute Ham

deadlift off 2inch block
135x10
225x5
315x5
365x5
405x5
455x1

leg press
2plates a sidex20
3x20
4x20
4x20
4x20
5x20
5x20

abs
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.
 
ME bench day "new shirt" multi ply

trying out a new shirt so still breaking it in numbers are low

bench press "shirt"
barx20
135x10
185x10
225x5
315x1
shirt
585x3x3brd
655x2x2brd
665x0x1brd jacked shirt to much
705x1x1brd went easy with no jack but arms are a little to loose. grind the lockout
705xmiss
715xmiss

tricep pushdowns
4x30reps

rotator cable pull from the inside out
4x20,15 sets

pulldowns close middle wide very end of straight bar.
4x20
 
Glute,quad,hamstring

deadlift conventional stance
135x10
185x5
225x5
275x4
315x3
365x2
405x1
425x1
225x20

leg press
3plates a sidex20x3sets
5plates a sidex20x2sets

leg ext
25x30
50x20
75x15x2sets

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.
 
[video=facebook;4301855193719]http://www.facebook.com/photo.php?v=4301855193719[/video]

WPC Can/AM Border Wars

WPC Sub Master World Record 33-39 220lb class
 
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.
 
[video=youtube;ZK3MJasPndU]http://www.youtube.com/watch?v=ZK3MJasPndU&feature=g-u-u[/video]

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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