Rob Luyando training Log

[luyando]

Bench
Barx12x2
100x12
140x10
230x5
320x3
410x1
430x1
500x1
Add red shirt
680x1
750x1
825x1

Felt like shit. Worked until 2am need more sleep

[Luyando rob]

Competed at USPA Chicago Fit Expo this past weekend. I was up in the air how I was going to compete single ply vs Multy ply. Didn't really plan a solid training plan for this meet due to being undecide what way I wanted to compete.

Ended up deciding last minute to compete raw and single ply. It was a small meet with three flights total for the entire meet. Flight 1 I benched raw. Hit easy opener of 512. Jumped to 552 on 2nd attempt and misgrooved it. Came back on 3rd attempt to nail it for an IPL Record & USPA record. Flight 2 15 mins later I attempted to lift single ply. Took 2 warm up sets inbetween flights. Opened with what should of been a very conservative opener. 755 was a MFer to touch and when i did get it to touch it was way to high and through me out of my groove. 2nd attempt repeated the weight and came down high again and misgrooved it again. I was gassed and passed on 3rd attempt. 3rd flight was Deadlift. Decided to lift raw no belt. Opened conservative with 589. It felt a lot heavier then it should have. Took a small jump was really feeling gassed. Hit 606 on 2nd attempt. I let Kevin Frey pick my 3rd attempt. 628 felt heavy as fuck and I couldn't finish the lift. Ended up placing 1st in both raw bench and Deadlift. I really didn't have any expectations going into this meet. Probably didn't help that I volunt to help spot all day on Saturday. Either way it was a fun weekend.

[luyando]

5/5/15

Close grip bench
Barx12x2
100x12x2
140x10
Add 4brd
230x5
320x5
Add heavy green band
320x5
370x3
410x3
460x3
500x3
550x1

Speed bench with reverse band
315x5
405x5
495x3
585x3
635x3

Push downs
125x12
150x12
175x12
200x12
225x12

[luyando]

5/11/15
Carmbered bar Sqauts
Barx8x2
150x6
200x3
240x3
290x3
330x3
380x3
420x2
470x2
510x10

Leg press
450x14
550x12
650x12x2

[Rob]

6/16/15
Close grip Bench
Bar x12x2
100x12
140x12x2
190x12
230x5
280x5
320x5
Add 4 brd
370x5
410x5
460x5
500x5x5

Sipped bench w Football bar and #80 chains
200x5x5

Key press
70x12x4
Push downs
125x15
150x15
175x15
200x12
225x12

[luyando]

11/17/15

Been lazy from posting for a while. I'm still at it. Training has been a little hit or miss last few months. Life has been busy.

I stepped on the scale the morning after the Back Yard Meet I hosted along with my crew and I was 314 lbs. WTF! I was out of control and felt like shit and looked like shit. But I was strong. Being a bencher I was happy with a 837 squat with a cambered bar. Bench has been their but not where it needs to be.at all.

Surgery was almost 2 years ago and I still find I'm having some issues. Mentall challenge being one of the most prominent issues. So time to make some changes to get my lifting back on track.

Started eating cleaner and down over 25 lbs. Strength hasn't taken a hit yet. Going to continue this process. No I will not be stepping on stage. Just want to be more comfortable and bring a solid package to the platform. At 247 I benched 947 and 300ish I benched 960. Not much difference. Granted I never came near my potential as I was handling 1100 plus lbs to a 1 brd before my surgery. Since surgery I have been back over 1000 a few times. Strength isn't an issue. Flexibility and technique have take a huge hit.

I am going to be utilizing Brian Defalco on a more consistent basis along with my ART Dr Todd Slatery. Donnie Thompson's methods are bringing thrown is as well. And most recently I will be working with a new company (to me) for assistance and guidance with my strength training rehab/recovery. Really excited about this new thing. More on that at a later date.

Today's training: Lockout and tricep work

Warmed up with full range close grip bench

Phat bar 4rds for 5's, 3's and one heavy single around 600

Banded push press 4 sets 10 reps feeling the weigh on way in and exploding out.

Dumbell presses on Thompson Phat Pad 4 sets 10 reps really stretching chest and shoulders at the bottom

Pushdowns super settled w Tate DB extensions 6 sets 12 reps

All in all a step back in the right direction.

[luyando]

11/18/15
Day two in the gym and keeping up on the log. We may be onto something. I have really slacked on my shoulder work strength and mobility training. Sot adays session was pretty humbling. My flexibility is shit and my strength is non existent.

Green band shoulder stretch 12x2
Single arm hammer press 45x12x2 55x12 65x12 55x12 45x12
Plate front raise 25x12 35x12x2 45x20x2
Incline DB swings 15x12x2 20x12x2 25x12x2
Inward band rotation Rx12x2 Gx12x2 Px12x2
Shrug block 125x20x2 175x20
KB swings 25x15x3

Trained alone so I will get sme tempering work on it tomorrow night. Going to review my ShouldeROK video and start utilizing it before and after all training sessions. Body weight is still going down so progress is being made.

[luyando]

Saturday morning snow storm training. I actually cancelled training due to the roads being shitty. Two of the young guys are fearless and didn't get the memo. So we trained.

Bench
Barx12x3
100x12x3
140x10x2
190x5
230x5
280x5
320x3
370x3
410x1 felt like a ton?
450x1 smooth
Had to take a ten minute break to grab Hunter from a sleep over.
Add 2brd
315x5x6
Shut it down to take Hunter to a Bday party. Going to try to get a evening session in later

[luyando]

11/23/15
Late night Squat session using cambered bar.
barx8x2
115x8x2
155x8x2
245x5
335x3
385x3
425x3
475x2
515x2
add briefs
565x2
655x1
715x1
765x1
810x1

Got in the gym late so decided to shut it down and spend time with Hunter before he went to bed for the night. Priorities.

11/24/15

Lockout work.......................
close grip bench
barx12x2
140x12x2
add fat bar
220x5
270x5
add 4 brd
310x5
360x3
400x3
450x3
490x3
540x3
590x1
3 brd
360x3x3 5 second paused reps

shoulders were feeling pretty beat up from Saturdays training so I shut it down. Did 7 min Donnie Thompson Shoulder rap to open up the shoulders and rush blood into them. Should of did this before training. Makes a huge difference on how the shoulders feel.

[luyando]

Weekly weigh in 286 lbs. Same as last week. I'm ok with this considering yesterday was Thanksgivng.
Deadlifts and back work nothing crazy just increasing volume.

Deadlifts
135x5x3 sumo
225x3x2 sumo
315x3x2 sumo
405x2x3 conv
455x1x3

Good mornings
150x8x2
200x8x2
240x8x2

Wide grip lat Pulldowns
205x12x3
230x12x3

Planks
30 sec x 4

DB rows
70x12x4

Fat Bar holds
200 30seconds x 3

[luyando]

Saturday date night with my rehab guru Brian Defalco. Spent about 1 1/2 hrs on the table. Shoulders were the focus the entire time. Brutal session but much needed. My mobility was going to shit fast!

Sunday 11/29/15

Bench
barx12x2
100x12x2
140x10
190x5
230x5
280x5
320x3
370x3x2
410x1x2

Bamboo bar
70 x12x8

Ex-wife session.

All in all chest and shoulders were pretty tender from Defalco session. Bar path was a lot better then it has been due to mobility issues. Going to make it out to Defalco at least once a month from here on out. It is a necessary evil.

[luyando]

Been lazy again with posting will try to do better. Work and life have been busy so training has taken a backseat for a while. Still working hard at weight loss and making progress. Down to 279. 24 lbs to go the. I will level off and concentrate on getting stronger then ever.

Sunday 1/3
Safety Bar Squat
Barx8x2
150x8x2
240x3x2
290x3x2
330x3x2
380x3x2
420x2x2
470x1

Leg extensions
160x12x4

Tuesday 1/5/15
Close grip bench w Duffalo bar
Barx12x2
110x12
150x10
250x5 add 4brd
300x5
340x5
390x5
430x5
480x5
520x3
570x3
420x5

Push press
135x12
185x12
225x12
275x12

Key press with fat bells
55x12
70x12
88x12x3

Pushdowns
200x12
225x12
250x12
275x12
300x12

Incline Tate press w fat bells
35x12x5

Nothing is exciting. Really liking the Duffalo bar. Take all stress off shoulders and loads weight into triceps. Fat Bells will take some getting used to as they target the intended muscle group more then dumbelss