Rob Luyando training Log

[luyando]

CGB - barx12x2 95x12x2 135x10x2 dd 4brd 225x5 315x5 405x5 460x5 510x3 565x3 610x3 650x3 PR! dd 5brd 675x3

Speed w 3brd & Chains - 365x5x5

Pushdowns - 175 200 225 250 275 all x12

first week doing 4brds in some time pleased with 4 brd pr first time out. Diet is on track and strength is on fire.

[luyando]

Standing Pulls - 155x12 175x12 205x12 225x12

Chest Supported Rows - 250x12 300x12 360x12 410x12

Lat Pulldowns - 225x10 255x10 285x10 CG
265x10x2 285x8

Short and sweet.

[luyando]

bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 455x1 500x1 545x1 sling shot 650x1 725x1 780x1 830x1

Worked till 2:30 AM last night and then got up early to go watch Hunter's soccer game. I was a zombie so I was forced into a deload workout. Probably not a bad thing.

[luyando]

Monday:
SBS- barx8x2 150x8 210x8 250x6 305x6 350x3 400x3 440x2 500x1

Diet was getting the best of me and I felt zapped so I called it a night.

Tuesday:

Close Grip Bench - barx12x2 95x12x2 135x10x2 add 4brd 225x5 315x5 405x5 465x5 515x3 570x3 615x3 655x2 add 5brd 680x1

Speed bench with chains & 3brd - 375x5x5

Pushdowns - 200x12 225x12 250x12 275x12 300x16

[luyando]

bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 475x1 525x1 560x1 600x1(slingshot) add shirt 665x1 735x1 785x1 835x1 875x1 switch shirt 750x2 800x1 850x1

All in all a good day. Diet is going well. I'm down 17 lbs and strength still feels decent.

[luyando]

Tues
SBS - barx8x2 150x8 210x5 255x5 310x5 360x5 410x2 460x2 510x2 560x1 590x1

Leg Press - 540x12 630x1 675x12 720x12

Leg Curl 60x12 70x12 80x8 60x12

Leg Ext - 125x12 150x12x2 175x10 100x15

standing calfs - 2bricks +25x15x2 2bricks+50x15x2

Abbs

Put a loose pair of briefs on for my last to squat sets. been a while since I have had briefs or that much weight on my back will try to get some video next week.

[luyando]

CGB - barx12x2 95x12x2 135x10x2 add 4brd 225x5 315x5 410x5 470x5 525x3 570x3 625x3 655x2(missed 3rd again) add 5brd 685x0 (hit fukkin wall 3 inches from lockout)

Speed with straight weight & 3brd - 405x5x4 add sling shot 455x5

Pushdowns 200 225 250 275 all x12 310x18

Here is the video of tonights work and the guys in my crew.............

[luyando]

Ok so I have been a slug when it comes to posting my training logs of late. I have been training religiously, including cardio for 30 mins 3 times a week. My diet is going well. I weigh in every Saturday morning and weighed 269 this past weigh in. I haven't been in the 260's since the beginning of 2008. My strength levels have taken a little hit but nothing to be overly concerned. I figure once I make it to my target weight and level off my strength levels will take back off. Keifer fom www.dangerouslyhardcore.com has been a huge part of my training system this time around and the results are awesome so far.

I'm two weeks out from USPA Central States meet in Blue Springs Missouri. Looking foward to the change of pace. I haven't competed in a single ply meet since 2003. My goal for this meet is to hit an 800 plus bench and to have fun doing it. 800 doesn't seem like a big number to me anymore but single ply is a lot different then multi ply.

The above video is from last Tuesday's training session. Vincent Dizenzo put up a challenge with full range reverse bands. Not an exercise I do very often so it was a fun change of pace.

I am going to try to get back on track with posting my training log religiously.

[luyando]

As I promised

Close grip bench barx12x2 95x12x2 135x10x2 225x8 315x5 405x5 add rev band 495x5 585x3 635x3 675x2 725x1 765x1 add sling shot 800x1 loose sling shot 675x3 605x5

Wanted to get some work in was originally planning on deloading and using the rev band to save my shoulders. everything felt good so i decided to push the bar some.

[luyando]

Last shirted session before meet!

[luyando]

Monday - 30 mins cardio

Tues -
Close grip bench - barx12x2 95x12x2 135x12x2 225x10 275x8 315x3x8

Pushdowns - 125x12x2 150x12x2 175x12x2

Just some light work this week to keep the blood flowing. I am feeling food about this meet. Training cycle has been intense but fun at the same time. No stress of having to cut any weight makes it that much more fun.

[luyando]

Meet Report:

I competed today at the USPA Central States Meet held at CLub 7 Fitness in Blue Springs, MO. The venue was a huge spacious two story CLub with plenty of weight and a spacious warm up room.

I weighed in yesterday at 3:15 pm at 268.4. Decided not to put a bloat on and stay on tract with my nutrition plan which Keifer from Dangerously Hardcore has layed out for me.

Warm ups all felt light and moved fast. Had a pretty good feeling going into the meet. Opened up with 782, 815 on 2nd, and 838 on 3rd. My 3rd attempt felt the best so I decided to go for a fourth attempt. Had the bar loaded to 854 but it wasn't ment to be. I was gassed and hit a wall a few inches shy of lock out so I tossed it into the uprights. I was pretty pleased with going 3 for 3 been a while since I have put a solid meet together. On a side note I haven't competed in single ply since the 2004 USPF International Police and fire games. I hit a 622 that day so a 216 lb PR today.

Jeremy Frey and his wife showed up at the meet to assist in handling me. three of my training partners Snookie, Stanley and curtis drove up to the meet this morning (6 hr drive) to help handle me. They were all awesome. I felt pretty spoiled.

Al Caslow also competed full power and raw. Totalled 1543 at 181. His lifting was impressive and his squats were way to fukking deep.

Have to give a shout out to my sponsors MHP, Overkill Strength Systems, and Dangerously Hardcore. Great company's that suport powerlifting in my corner!

[luyando]

Close grip Bench - barx12x2 95x12x2 135x10 225x8 315x5x5
Key press - 85x10x4
Pushdowns - 175x15x2 200x12x3

Trained alone tonight so just did some light work to get the blood flowing. Still a little peppered from the meet. The Olympia is roughly 11 weeks away so time to start back up. I took two days off so I should be good for next training cycle. Going to change it up between multy ply and single ply. Going to do a Multy Ply meet right after Olympia so I have to get ready for both.

[luyando]

Wed - 30 mins cardio

Today:
Standing cable pulls : 155x12x2 175x12x2 215x12x2
Close grip Lat Pulldowns - 215x12x2 235x12x2 255x12x2
Wide Grip Lat Pulldowns - 255x10x2 275x10x2 295x6x2
Chest Suported rows - 220x12 300x12x3

[luyando]

Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x2 455x1 505x1 545x1(slingshot) 650x2 735x2 800x2 850x1x3(3 different shirts) 800x1

My body still felt a little peppered from the meet. Going to try to start upping the volume each workout.