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Post by luyando on Jun 16, 2012 15:38:00 GMT -5
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 480x1 560x1 620x1 675x1 735x1 825x1 875x1 915x1x2
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Post by luyando on Jun 21, 2012 19:42:14 GMT -5
back work:
12 Sets of 12 Wide grip Lat Pulldowns
6 sets of 6 trap bar Deadlift
6 Sets of 8 Bent over rows
4 sets 12 Kroc Rows
4 sets of 10 Roman chair
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Post by luyando on Jun 24, 2012 13:27:09 GMT -5
Sat
Bench see video
Tate DB ext - 30x12x2x2
Sunday :
Shoulder Harness : 5 sets 15 reps
Lying SDBR's : 5 sets 15 reps
Side DBR's : 4 sets 12 reps
face Pulls : 4 sets 15 reps
Barbell Shrugs : 6 sets 12 reps
Bench : bar 50 reps
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Post by luyando on Jul 8, 2012 15:23:35 GMT -5
Saturday's training
Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 500x1 580x0 sling shot 635x0 700x1 700x1 700x1 700x1 750x1
Heat took its toll on my concentration. 9 degrees with 70 % humidity in the gym. I was suppose to do a heavy multy ply session. By my level of intensity wasn't there so I decided to deload with a few touch sets in a single ply shirt. Got enough work in for a de-load which is probably what my body really needed.
Sunday's training
Shoulder Harness - 15x15x2 20x15x2 25x15
Lying SDBR's - 15x15x2 20x15x2 25x15
Face Pulls - 105x15 115x15x2 125x15
Side DBR's - 25x12x2 30x12x2 35x12
Barbell Shrugs - 135 185 225 275 315 365 all x12
Bench bar x25x3 No rest switch grips
Decided to make a video of todays training to give peeps idea of what I do for shoulder rehab/prehab after every heavy bench session
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Post by luyando on Aug 7, 2012 17:06:02 GMT -5
Last Man Standing.............
Well it seems like forever and a day ago since I have posted on my log. I will try to do better as I get prepped for the USPA Olympia meet.
Just got back from vacation and back to work. Here is a quick summary of vacation and my thoughts on the RPS Last Man Standing Show. Notice I said show and not meet. Anytime you get away from traditional Powerlifting style meets its a show.
Vacation Started with a 15 hr drive to Jeff McVicar's house with my wife and Hunter. Relaxing drive with a lot of decent scenery. Stopped a few more times then expected on the way bt its vacation and a mans gotta eat. I pretty much threw my diet plan out the window after 1:00 PM every day on Vacation.
Arrived safely at McVicars to have a few hours of laughs with Jeff. The next two days we spent at Hershey Park. We all had a blast and there was no sticking to the diet with Amusement park food choices. I wasn't really concerned with my body weight. Did a lot of walking and sweating but it was well worth it.
The morning of the show McVicar, Jules and I drove to the meet sight arrived in time to watch the RPS State meet benches and Pulls. An Old dude in an Overkill shirt won the best lifter in the state meet so that was pretty cool. I forget his name but he was in his mid to late 50's. The venue was decent with with a good crowd. Didn't know what to expect cause the neighborhood wasn't the greatest. McVicar didn't shoot anyone so all was good.
Prior to the meet all the Last Man Standing Competitors sat around laughing and Joking. I think big Tone took the most abuse. Brandon Lilly looked big as a house. The show started with three light weights. I was secretly rooting for Jeff Johnson and Tim Hensley. Josh is a good guy but they wear Overkill. They battled it out and made lift after lift. Awesome to watch them three compete. I knew if it came down to a tie Hensley would win cause Johnson is really a 275er who just cuts a sick amount of weight.
I gambled only bringing two single ply shirts with me to the meet. My multi ply shirts smell way to bad to spend 15 hours in the car with. I felt good considering the walking I did at Hershey Park. I started out in my loosest single ply shirt and everything felt great. Warms ups were a joke considering I never get in shirt in training till mid 700's. I hit all my attempts 700, 750, 800, 850 relatively easy on my first attempts. 900 was missed right at lock out due to touching to high the first attempt and I ran out of room at lockout. My second attempt I opted to keep my loose shirt on and give it another go. I touched in a better place but didn't fire my heals hard enough and missed the lift 3/4 of the way up. Shit happens. I wasn't really concerned about this show as it was just a fun meet on vacation for me.
The meet format was fun and I saw a lot of griping about people suggesting that it should be changed with smaller jumps. I think the jumps were fine and need to remain the same for future shows. As for ties its Ironic that I took the fewest attempts and got 2nd because I was 3 lbs heavier then Vincent. Like I said it was a fun meet and he donated the pot to Special Olympics so all is good. As for the judging I saw some gifts and I some some other lifts that got declined that were just as good as the gifted lifts. I guess you will have that at every show/meet. Bottom line if this goes to the Arnold it will be fun for the crowd to watch.
Bombouts happen even to the best of us. On the Biggest stages of all. Part of the sport. This style of show will prevent bombouts if the lifters involved train for it right. But by no means will this replace traditional meets.
If it makes it to the Arnold I will train my ass off for it. And with XPC judging the gifts will go out the window and I will take it serious and be ready to erase all fucking doubt.
My next meet is about 7 weeks away. See you all in Vegas baby!
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Post by luyando on Aug 8, 2012 19:07:37 GMT -5
week 1 day 1 (tuesday)
Raw Lockouts - 5 sets full range 12 reps
6 sets 4brd 5 reps
2 sets 4brd 3 reps
1 set 5brd 3 reps
Key press - 3 sets 12 reps
Pushdowns - 3 sets 12 reps
Week 1 Day 2
Shoulder harness - 5 sets 15 reps
Lying SDBR's - 5 sets 15 reps
Face Pulls - 4 sets 15 reps
Side DBRs[ 's - 4 sets 12 res
Single Arm OHP's 4 sets 12 reps
BB Shrugs - 7 sets 12 reps
Roman Chair - 3 sets 12 reps
Abbs - 3 sets
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Post by luyando on Aug 9, 2012 18:56:51 GMT -5
Week 1 Day 3
Upper Back
Wide Grip Lat Pull downs - 8 sets 12 reps
Close Grip Lat pull downs 4 sets 12 reps
Chest support Rows - 8 sets 12 reps
Redman Rows - 4 sets 12 reps
Good session got the work i needed in with small breaks in between sets. Going to start throwing Deadlifts in on leg day again.
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Post by luyando on Aug 12, 2012 14:44:52 GMT -5
Week 2 Day 1
Shoulder harness - 5 sets 15 reps
Lying SDBR's - 5 sets 15 reps
Face Pulls - 4 sets 15 reps
Side DBR's - 4 sets 12 reps
Single Arm DB OHP's - 3 sets 12 reps
BB Shrugs - 12 sets 12 reps
Roman Chair - 12x3
Abbs
Should is giving me issues with OHP's lots of grinding and binding. Will get some ART done wthis week to break it up.
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Post by luyando on Aug 19, 2012 12:19:53 GMT -5
Week 2 Day 2
Close grip Lockets - 4 sets of 12 full range
8 sets 5 reps w 4brd
2 sets 3 reps w 4brd
1 set 3 reps 5 brd
Floor press - 6 sets 6 reps
1 set 3 reps w slingshot
Pushdowns - 4 sets 12 reps supersetter with Tate DB Ext
Week 2 day 3
Bench
8 raw sets
1 sling shot set
7 shirted sets
pec deck - 4 sets 15
Week 3 Day 1
Shoulder Harness 5 Sets 15 reps
Lying SDBR's - 5 sets 15 reps
Face Pulls - 4 sets 15 reps
Side DBR's - 4 sets 12 reps
BB Shrugs - 6 sets 12 reps
Roman Chair - 3 sets 12 reps
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Post by luyando on Oct 1, 2012 15:37:53 GMT -5
Olympia Weekend Report...........
The weekend was long and fun and no regrets! Journey started out at 1:45 AM Thursday morning when my alarm went off. Quick shower tossed our luggage in the car and then 1 hr and 45 min drive to Chicago to catch our flight. Hate airports and planes aren't built for me. Wasn't able to sleep at the airport or on the plane. I got stuck in a middle seat next to my wife and a pretty cool guy from Chicago that was around 200 lbs. So needless to say I was the fat guy in the middle seat. Got to Vegas grabbed our luggage and took shuttle to hotel. Arrived at Hotel around 9:00 am. Wasn't able to check into our room yet so we checked our luggage in and headed to the strip. I was about 9 lbs over when I left my house so I was walking around with a hooded sweat shirt and sweated my ass off not to mention getting a bunch of crazy looks from people. Made our way back to the hotel about 1:00 pm. Took an hr nap the headed to the pool to meet up with Joe Mazza, Jeff Johnston, Jim Grandick, and a few others. Fun in the sun then about an hr in the hot tub. Went back to the room to get cleaned up for Dinner. Checked my weight and I was about 2 lbs over still. Decided to throw a hooded sweat shirt on after getting cleaned up and we headed to Bailey's for an awesome steak and a lot of laughs. The pool crew was joined by MHP's MC Ketron (Hillbilly from Tennessee). Laughed till I cried. The wives were all awesome. After Dinner we checked the strip out some more then headed to the hotel bar. I was still over so decided to drink a few double espresso. Had a lot of laughs and saw a lot of freaks. Ran into my sponsor Kiefer at the bar and met the brains and beauty behind DH website and twitter page. Jeff Johnston I finally left the bar about 1:00 AM. I hit the sack hard and crashed.
Got a good night sleep to start day 2 off. Checked my weight and I was about 1/2 lbs under when I woke up. So I got a large coffee and heavy cream. Ran into my MHP Team mate in the Lobby The freaky ripped Dana Lynn Bailey. Got a hot and sweaty hug from her as she was just coming in from a run. She is super funny and intense. Chilled back at the room and then headed to weigh ins with Joe Mazza and Jeff Johnston. Jeff looked like hell. Mazza's hair was picture perfect. I felt great. Weigh ins started 15 mins late so a lot of grumpy big men. Allen Baria looked like a 400 lbs monster. I think he weighed in around 283. I weighed 273.5 so I overshot the cut a little more then planned. After weigh-ins I headed to the Olympia Expo to meet Anthony from the Vegas Power Hour Show. He was suppose to meet me at my room to hook up my IV's for hydration. He got tied up with the live stream so he hooked me up at the Medic booth right at the Expo. I needed a nap so I ran back to my hotel room with the IV and bag hydrating. Should of seen the crazy ass looks I was getting. Mazza said they were looking at me like I escaped from a Mental Hospital. LOL! Took 3 bags and slept in between changing each one out. about Noon I was hydrated and back upto 286 lbs. Mazza and I headed to the buffet where I killed about 5 lbs of steak. While finishing up I got a call from my good friend Al Caslow. He needed a hand off guy so Mazza and I headed back to the Expo just in time to handle Al. As I walked into the warm up room I ran into the Jill Mills who gave me a big hug. Jill is the best of the best and equally hot so I was in awe. She is someone that I have looked upto in the sport for just as long as I have been in it. It was an honor to handle Al. Not only one of the best lifters in the world but also a great guy on and off the platform. His bench looked flawless. All three attempts looked the same with the same consistent speed on the way down as it did on the way up. He finished with an easy 487 bench. I tried to talk him into a 4th attempt but he played it smart and saved his strength for the deadlift. He finished the day off with just shy of a 1900 total in single ply. Very impressive. Hung out at both the MHP Booth and the Rhino Power Gear Booth. Shelley Dennison totally hooked me up all weekend long.. Kick ass lady and sponsor! I was eating and drinking fluids all day long. After the Expo I headed to the room and took a short nap. We decided to give the Winn Buffett a try. I gave it a thumbs down but that didn't stop me from eating for three hours. Lots of food and laughs. After Dinner Jeff and I took a cab back to our hotel. I crashed early (1030) Slept Decent.
Meet day I woke up heavy and feeling rested. Checked my weight and I was right where I needed to be. Headed to the Buffet with Jeff and the MHP DJ Bean. Head to the expo and shot the shit with Mat Kroc for a bit. Good friend and great to see. He looked huge! I even scored a Kroc T-shirt! Warm ups felt great. Had fun with Roger Ryan who I might add had an awesome day, Jeff Johnsotn went 3 for 3, Joe Mazza set a USPA World Record and looked pretty doing it, Allen Baria proved to be just as strong as he was freaky looking. Great guy and fun to be around. My meet didn't go as planned. I opened up conservative with 863 wich should have been a single ply All-time world record at 275. I was still on the way up the bar was slowing and whipping. Head judge said to take it and later explained it was safety call. Fuck that my arms didn't break I felt I got screwed out of that lift. I was pissed off and decided to stick to the attempts I picked in my head according to how my training cycle leading up to this meet went. 915 2nd attempt misgrooved on the way up and down. Couldn't correct my groove quick enough to finish the lift. After I stepped off the bench I took a few stepps and blacked out. Thanks to who ever caught me before I hit the ground. That was weird. First time for everything. I collected my thoughts and tried to regroup myself as best as I could. 3rd attempt with 914 went better but I hit a wall just shy of lockout. I was disappointed in my lack of performance. Been there before and came back from it so no doubt that I will get back on the platform and do my thing in the near future. Still a fun meet. Verry happy to see Roger Pops Ryan, Jeff Johnston, Joe Mazza and Allen Baria have good meets. All good friends and crazy strong. Best of the best!
Stopped to see Shelley Dennison at the Rhino Power Gear Booth after the meet. For a girl who never competed she really gave me some great words of encouragement. She totally understands the sport and the ups and downs. She also started my 16 hrs of drinking with Red Solo cups! She fixed me two very strong Rum N Cokes and my MHP partner in crime Michelle Wood helped me drink them. After killing the frst drinks we headed to the Pool.
Mazza, Johnston, and Joe's buddy from back home and thw wives started hammering drink after drink . It was a 3 hr Happy hour with 2 for 1's I even won tickets to a show. Of course I had to give them away because the show would have interfered with my drinks. We spent 3 hrs of pounding drinks and everyone decided to head to their rooms to get cleaned up or dinner. Jeff and I decided we are Men we can get ready fast. So we headed to the bar and kept drinking. 3 or four drinks later we headed to our rooms and got cleaned up. We all met in the lobby to head to Mandalyn Bay for Dinner. We took two cabs. I picked the wrong one! We didn't make it three blocks and our cab driver decided to t-bone a car. No one in our car got hurt. So now I am pissed cause I am going to be later for dinner and my drink was almost gone. We ran back three blocks to the hotel to get more drinks and another cab. Somehow we got to Dinner in time to eat with every one else. Food was great and just what I needed to keep me going. After dinner we rushed back to our hotel to meet the MHP crew and head to Club XS for after Olympia Party. The club was insane. Eric Seng and Michelle wood got us all in free. Thank god cause the cover charge was $150.00. Somehow I managed to drink free all night and morning long. Steve and Shelley Dennison met up with us about 1:00 am. We Drank and Drank and Drank. The scenery was killer! Finnally at 4:00 am the Dennisons, my wife and I decided we had enough and headed to catch a cab. Took us over an hour to catch a cab. We had tons of laughs waiting for a cab. Hit the sack about 530 am. Keep in mind we hadn't packed at all so it was going to be a fast sleep.
The final day. I made myself get out of bed and shower about 830. So 3 hrs of sleep. I killed two cans of Oxygen4Energy. Miricale worker for Hang overs. Packed grabbed a coffee and then headed to the airport in time to catch our flight. Only to have it delayed because our tax payers decided to fly the president to Las Vegas for lunch at the Venician. We were held up about 45 mins and no body was happy. Plane was packed I got stuck in a middle seat again. WTF! long fligt but I passed out and slept the majority of it. We had a short layover in Omaha. The drive home from the airport sucked ass!
Thanks to everyone that supported me leading up to this weekend. MHP, Overkill Strength Equipment, Damb Silly Slippers, Dangerously Hardcore, All the Mecca Crew, Team MHP, Team Muscle Meds, Las Vegas Power Hour, Ken Anderson, Trace Ryan, Al Caslow, Jim Grandick, Shawn Frankle, my family, and whoever else I am forgetting.
Here is the video of my lack of performance :
I have picked my last meet of the year and have committed to Relentless Detroit November 17th. Great meet for a great cause.
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Post by luyando on Nov 26, 2012 10:47:52 GMT -5
OK going to try to start keeping and maintaining my training log better then I have.
Coming off a decent meet at Relentless Detroit htting a 950 which was a 3 lbs multy ply PR. First Multy Ply PR since 2008. Took a full week off of training. Something I haven't done since I can't remember when.
Wrestling practice starts today so on Monday and Wednesday during the season I will be training in the morning prior to work. Got to the gym at 5:30 AM Preworkout drink kicked in about halfway into my session.
Deadlift - 135x8x2 185x3x3 225x3x3 275x3x3 315x3x9
Roman Chair - 12x4
Thats all I had time for this morning. Going to try to hit a quick leg session after practice tonight.
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Post by luyando on Nov 27, 2012 22:38:47 GMT -5
Close grip lockout - barx12x2 100x12x2 140x10 190x5 230x5 280x5 320x5 370x5 410x5 460x5 500x5 550x5 590x3 640x3 700x2
sped w 120# chain 320x5 370x5 420x5x3
Pushdowns 150 175 200 225 250 225 all x12
Good session w Pete, Vinie, Andrew, and bigMatt Houser.
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Post by luyando on Nov 29, 2012 23:16:27 GMT -5
Standing Cable Pulls - 4 sets 12 reps
Wide Grip Lat Pull Downs - 3 sets 12 reps
Close Grip Lat Pull Downs - 3 sets 12 reps
Chest Supported Rows - 3 sets 12 reps Wide grip 3 sets 12 reps close grip
30 Mins Wrestling drills with Hunter.
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Post by luyando on Dec 2, 2012 19:09:28 GMT -5
Saturday 12/1/12
Bench - barx12x2 100x12x2 140x10 230x8 320x5 410x2 480x1 550x1 730x1 785x1 840x1 900x1 960x1 1005x1 1050x1
Sling shot - Medium Grip - 410x5 460x5 500x5
Pec Deck - 160x12x3
Good session with my new Iron Wolf bar. All the weights felt good in my hands. Shoulders and hips felt great. this was the first time I was able to do some extra work with out shoulder pain in a long time. Going to continue getting extra work in on every training session. Going to focus on every training session with the intensity and drive that I put into my Saturday Sessions. Took a look at what I had been doing and not been doing the last couple of training sessions. Going to rework some things. I have been fucking around with a 1000 plus for to long not to have hit it in a meet. Training smarter and more complete is what I need to do. I have a great support group in the gym to keep me going and outside of the gym to keep me in check. Here is the video from my session.
Sunday 12/2/12
Shoulder Harness - 4 sets 15 reps
Lying Side Dumbell Raises - 4 sets 15 reps
Face Pulls 3 sets 12 reps
Barbell Shrugs - 7 sets 15 reps
Spent the most of the day at Hunter's wrestling tourney and didn't eat anything all day. They had shit food at the meet so I opted to just pass on food. I downed a Probolic SR shake when I got home and took a nap in the chair. Took a Dark Rage Pre Training drink to wake my ass up and get my prehab work in.
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Post by luyando on Dec 3, 2012 11:32:28 GMT -5
12/3/12
Deadlift - 135x8x2 185x3x3 225x2x2 275x3x2 315x3x2 365x2x9
Roman Chair - 12x4
Leg Curl - 50x12x3
Trained at 5:15 AM. Coaching wrestling on Mondays so I have to get my training in before work. Nice to get it out of the way but takes me a little bit to get going in the morning not to mention the morning poop sessions are interrupted with training. Hips were crazy tight but got better as i got deeper into my session. Not handling crazy weights and not wearing briefs or suit either. Have to get my body used to pulling again and build up some decent raw core strength before I start cheating. Plus I need to make a trip to Overkill Dungeon to get measured up for a suit. I am planning on getting into gear about 10 weeks out. I'm pulling to assist my bench training which it does help tons with a stronger back. Well at least that was my original intentions.
I got called out by a girl about pulling in a meet. JJ Thomas's better half Beth shamed me into doing the Iron man at Relentless 2013. To make it more interesting Scott "Hoss" Cartwright are going head to head in the Iron Man. We we be placing a side bet with all proceeds going to the Hope Foundation. As if that wasn't enough pressure on me Beth Thomas goes ahead and pledges 25 cents per lb I deadlift at Relentless 2013. So now I have to take deadlifting serious. My goal is to PR in both the Bench and Deadlift at Relentless 2013. 950 plus bench and 627 or higher pull is what its going to take. I have a lot of work ahead of me.
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