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Post by luyando on Dec 28, 2013 16:34:04 GMT -5
12/26/13
Deads 135x8x2 225x3x2 275x3x2 315x3 365x3 405x3 470x1 no belt, 520, 550 Pr raw!
Bent over rows - 135x12 185x12 225x12 255x12 285x12
Chest supported rows - cg 160x12 270x12 360x12 wg 270x12 320x12 360x12
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Post by luyando on Dec 28, 2013 16:41:38 GMT -5
12/28/12
Bench - barx12x2 100x12x2 140x10x2 190x8 230x8 280x8 320x5 370x3 410x1 450x1 470x1 pr post surgery! Rhino blaster 470x1 Anaconda blaster 490x1 Outlaw blaster 510x1
Incline Phat bar 110x10 160x8 200x8
Went into session not expecting anything big. Worked 2nd job and got 5 hrs of sleep. low Carb Dark Rage fueled me. Ended up hitting post surgery full range PR. Had to cut it short due to having to go back in for another 12 hr shift.
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Post by luyando on Dec 31, 2013 10:45:10 GMT -5
12/30/13
SBS - Barx8x2 110x3x2 150xx2 200x3 240x3 290x3 330x3 380x3 420x3 470x3 510x3 560x2 605x1
Leg Press 450x12 540x12 630x12 20x12
Leg Curl 75x12 90x12 105x12
Leg Ext - 150x12 180x12 210x12
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Post by luyando on Dec 31, 2013 10:47:49 GMT -5
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Post by luyando on Dec 31, 2013 21:31:15 GMT -5
12/31/13
Close grip bench - barx12x2 100x12x10 140x10
Floor press - 135x3 185x4 225x5 275x5 315x5 345x3 375x3
Speed bench w 3brd & 120 lb chains - 185x5x3 195x5 205x5
Pushdowns - 125x12 150x12 175x12 200x12
Floor presses were done with a foam pad under shoulders. First speed bench since surgery weight was light but played it safe
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Post by luyando on Jan 2, 2014 23:27:10 GMT -5
1/2/14 Deads - 135x8x2 225x3x2 275x3 315x3 365x3 405x1 480x1 add belt 530x1 560x1 PR! Barbell rows - 155x12 185x12 225x12 265x12 295x12 Chest Suported Rows - 240x12 330x12 380x12 cg 240x12 330x12 wg Lat pull downs - 185x10x4 youtu.be/5kAvESbgsjMAll in all please with my progress |
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Post by luyando on Jan 8, 2014 10:30:33 GMT -5
1/4/14
Bench - barx12x2 100x12x2 140x10 190x8 230x5 280x3 320x2 270x1 410x1 460x1 add 1 brd 500x1 add 2brd 540x1 add r/b & 1brd 560 add a/b & 1brd 580 add o/b & 1brd 600
Bamboo Bar - 70x12 120x15x2
Pushdowns - 150x12 175x12x3
1/6/14
SBS - barx8x2 110x6x2 150x6 190x3 240x3 290x3 330x3 380x3 420x3 470x7 510x2 560x2 620x1 670x1
Leg Press - 450x12 540x12 630x12x2
Leg Ext - 135x12 165x12 220x12 240x12
Leg Curl - 105x12 120x12x3
1/7/14
CGB - barx12x2 100x12x2 140x10 190x5
Floor Press - 190x5 230x5 280x5 320x5 370x5 410x3 440x1 470x1 250x7
Pushdowns - 125x12 150x12 175x12x2
Please with the way training is going hitting small post surgery PR's weekly. Strength is coming back at a good pace and I'm not to far off where I want to be when I start my ten week training cycle for Relentless MN.
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Post by luyando on Jan 14, 2014 9:28:55 GMT -5
1/9/14
Deads - 135x8x2 225x3 275x3 315x3 365x3 405x1 455x1 500x1 545x1 missed 570
Lat pull downs -135x12 185x12 225x12 275x12
Roman chair -25x12x3
1/11/14
Bench barx12x2 100x12x2 140x10 205x8 240x5 290x3 330x2 380x 1 420x1 470x0 add 1 brd 510x1 add 2brd 550x1 add 1brd and outlaw bandit 610 missed at lockout
1/13/14
SBS - barx8x2 110x6x2 150x3 200x2 240 x3 290x3 330x3 380x3 420x2 470x2 510x2 560x2 600x1 650x1
Leg Ext - 135x12 225x12x3
Busy week with working extra hrs and wrestling practice and tourneys. Getting the bare minimum in. Going to step it up from here on out to relentless 10 weeks to get stronger for the kids!
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Post by luyando on Jul 11, 2014 14:22:42 GMT -5
Sorry I have been MIA of late. Training and shoulder rehab have been coming along fine. Raw strength is really taking off. Getting ready for USPA IL State Summer meet, USPA Olympia, and Relentless Detroit. I will start posting more regularly soon. Here is the link to my Relentless Detroit fundraiser. Help support the sick children we are representing. www.youcaring.com/nonprofits/mecca-barbell-relentless-detroit-2014/201125 |
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Post by luyando on Aug 18, 2014 12:27:40 GMT -5
Meet Report
Saturday I competed at the USPA IL State meet in Bloomington IL hosted by Matt & Brittani Houser. Before I get into my lifting I want to give some others props first. Houser's did an excellent job putting this meet together. For a State meet it had a big meet feel to it. They had a DJ playing music for the lifters and announcing all day with tons of energy. They started the meet at 9:00 AM and it ran like clockwork all day long. 60 plus lifters in 7 hrs. No misleads or mishaps all day long! MHP & Beast Nutrition had booths and handed out tons of free supplements to all the lifters and spectators. Overkill Strength Equipment handed out products to all the best lifters. If you haven't competed or attended one of Houser's meets your missing out. Judging was spot on all day. I didn't see one lift pass that wasn't earned. And I didn't see and turned down lifts that I didn't agree with.
Thanks to all the lifters, and spectators who supported Relentless Detroit we raised over $200 selling Relentless merchandise!
Onto the lifting. My 9 year old beast pulled 160 lbs faster then I have ever seen him handle that weight. He missed a 187 pull but I am proud and pleased with his performance. He was pretty hard on himself after the miss. Just proves he is a competitor. More importantly he raised close to $500 for Relentless Detroit with his efforts! The missed attempt will fuel his fire in the gym and bigger numbers will be falling soon!
One of my local sponsors Sauk Valley Chiropractic attended his first Powerlifting meet as a spectator. His son Cael Sanders age 14 competed in his first meet in the 132 lbs class and had an awesome day going 8 for 9. Cael Squatted 192 lbs raw with no wraps. He missed it on his 2ns attempt and showed a lot of heart and came back to nail it on his 3rd attempt. Cael Benched a relatively easy 148 lbs raw. And then finished off with a monster 264 lb pull. Cael told me before the meet he wanted to total 600 lbs. He stayed focused ended up with a 605 lbs! I took a lot of joy in watching this kid compete and even more joy in watching his Dad. Jamey was so nervous I thought he was the one competing. Cael ended the day with 1st place and 4 IL State records along the way! Now I just have to let get his Dad to loosen the reigns and let him train with me. bigger totals to come!
Mecca's own Cameron Waldrep also did his first meet and looked like a pro on the platform and went 9 for 9 and made every lift look effortless. This kid will be one to keep an eye on. Stronger then his Dad and knows how to get prepared for a meet with out talking. Cameron squatted an easy 286.6 lbs, benched an easy 215 lbs, and finished off with a huge 341 deadlift to total 843 lbs in the 181 lb class. I believe he is also 14.
My good friend and fellow brother in blue came back to the platform after a year 1/2 absence to dominate. Andy competed int he 275 raw with wraps class and squatted a solid 705 lbs squat, had an off day on bench and finished with a easy 402 press. He nailed an effortless 666 pull on his 2nd attempt and was seconds away from locking out a 705 pull before the bar slipped out of his grip. And won his class and also earned the best raw lifter award. Andy had was a good sport all weekend and took the brunt of Hunter's abuse. And sorry Andy your still not funny!
Roger Pops Ryan decided to enter the meet at the last minute. He crushed his opener of 722 like an empty bar. Like always his lift was textbook. He let me pick his 2nd attempt knowing what I was going to pick before I picked it. The bar was loaded to 804 and he made it look text book a few inches shy of lockout he popped something in his chest and couldn't finish the lift and opted to play it smart and pass on his third. Roger still walked away with 1st place and best lifter/biggest bench of the day. Keep in mind he is only 100 years old or something close to that.
I weighed in at 298? Two weeks prior I was 284 not sure where the added weight came from as I dint change any of my eating habits or supplements. This complicated things in a hurry for my bench shirt. Talk about fat guy in a little shirt. I decided not to bench and concentrate on my Deadlift. I have been working with Al Caslow for the past few months and his programming was dead on. Thank you Al! Warm ups all felt fast and light. Opener 578 felt light in my hands. 2nd attempt I chose 611 for a small raw PR felt just as easy as first attempt. 3rd attempt I picked 633 for a 27 lb Raw No belt PR. Weight felt good and moved faster then I expected. I under estimate my training and left to much weight on the platform. This was my first organized training cycle for deadlift and I out pulled any of my previous equipped pulls. Going to be shooting for 700 raw no belt at Relentless Detroit.
Shout out to all my sponsors MHP, Overkill, Iron Rebell, Sauk Valley Chiroptactic, Al Caslow, Brian Defalco , The Mecca Crew, and my lucky wife Shellie for the continued support. Videos are posted on my face book page and I will post a few more tonight.
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Post by luyando on Jan 4, 2015 22:27:44 GMT -5
12 weeks out from Relentless MN 2015.
Bench Day
Barx12
100x12
140x10
230x8
320x5
370x1
420x2
470x1
540x1
Add Anaconda Blaster by Iron Rebel
640x1
Add Red Overkill shirt
730x2 3/2
780x2 3/2
830x2 2 1/2/2
890x2 2/2
950x1 1 122
1000x1 1 1/2
1035x1 2
Skipped out on assistance work because I had to get cleaned up for work. All in all a good session
Will be working hard on nutrition/training/cardio/fundraising for Hope Kids
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Post by luyando on Jan 4, 2015 22:29:07 GMT -5
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Post by luyando on Jan 27, 2015 15:34:20 GMT -5
Saturday Morning training at Twin City Barbell
Bench
barx12x2
100x12
140x10
230x8
320x5
425x2
520x1
600x1 1brd
700x1 Blaster
add shirt
750x2
825x2
900x1
960x1
1020x1
1060x1
Training at Kick off event 3 hrs later
barx12x2
140x5
230x3
320x2
410x1
500x1
590x1
730x1
825x1
900x1
1000x1
Body was shot next two days
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Post by luyando on Apr 1, 2015 13:49:46 GMT -5
Relentless MN 2015 Report (weight cut and lifting only)
Water load and food schedule
The Saturday before the meet I was 296 in the morning.
Sunday - 3 gals water, tilapia & broccoli with salt all 4 meals
Monday - 3 gals water, egg whites & broccoli & salt 2 meals, orange roughy and broccoli & salt
Tuesday - 3 gals water, egg whites & broccoli & Salt 3 meals, Orange roughy & broccoli & salt
Wedesday - 2 gals water, egg whites & asparagus & salt 2 meals, salad w light dressing and chicken breast no salt.
Thursday - 1/2 gal by 2:00 PM 2- egg and cheese ommlets and piece of sausage, can of MHP pudding
Friday nothing until weigh ins
Sweat work run down.
Thursday @ 8:00 am still 11 1/2 lbs to cut. 8:00-9:30 am took nap in sauna with shorts & tshirt and sweet sweat applied. 9:30-10:00 cool down and get my kid breakfast. 10:00-Noon Sauna with 2 15 min cool down breaks. Noon-1:30 PM Check in at event location and help set up. 1:45 PM - 11:00 PM Sauna and Hot tub with 15 min cool down ever hour. 11:00 PM 2 1/2 lbs over still. Called it a night and went to sleep.
Friday 6:00 AM 1/2 lb over. back to sleep until weigh ins at 9:00 am. Weighed in at 275.4 with 1/10 of a lb to spare.
Weigh in done time to rehydrate. Slammed 1 bottle of pedia lite. Next bottle of pedia light mixed with 4 scoops of low carb dark matter. Stack of pancakes with butter. plate full of eggs and a handful of bacon. Headed back to hotel drinking gatoraide mixed with 4 scoops of dark matter. drank 2 gallons of gatoraide/Dark Matter through out the day. 2 IV bags. two bags of bagels with natural peanut butter & honey. 4 hamburger patties. got busye at first day of meet handling a few more people then I should have. Went to dinner and got a fillet and lobster and two loafs of bread at Texas road house. Went back to hotel. Plan was to take 2-3 more IV bags in but my veins wouldn't cooperate. Ended up being a few lbs lighter then planned but felt good.
Warm ups felt great right up until my last one with 875. Took it to a 1brd and seemed to be able to get it down with out any issues. Then I blacked out bugger then shit and was pretty foggy when I came through. FIrst time doing that so it rattled me a bit. Like a fool I changed my game plan and lowered my opener.
Opener 925 1st attempt caught the spotters sleeping and dumped it bigger then shit as I was toughing. 2nd and 3rd attempt had same ending onl the spotters were awake. Lesson learned don't change game plan and shoulders need more front delt strength.
Deadlift Opener 589 easy 2nd attemot 622 easy third attempt 655 not so much gassed couldn't finish the job.
back to the drawing board. Next meet USPA Chicago Fit Expo Single Ply..................
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Post by luyando on Apr 1, 2015 13:52:28 GMT -5
Tuesday 3/31
Close grip bench
barx12x2
100x12x2
140x10x2
190x5x2
230x5x2
280x5
320x5
370x5
410x5
460x3 all full range
Pushdowns
100x12x2
125x12x2
150x12x2
175x12x2
Just wanted to get some blood work in so nothing crazy.
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