Rob Luyando training Log

[luyando]

30 mins of cardio

[luyando]

Close Grip Bench - barx12x2 95x12x2 135x10x2 225x8 add 4brd and double green band 225x3 275x3 315x3 365x3 405x3 455x3 500x1 add 5brd 525x2
Speed bench with chains and 3 brd - 315x5 365x5x4
Key press - 90x10x3
Pushdowns 175 200 225 250 275 all x12

[luyando]

30 mins cardio

standing cable pulls : 155x12x2 175x12x2 195x12x2

CGLPD's - 195x12x2 215x12x2 235x12x2

WGLPD's - 235x10x2 255x10x2 275x10x2

Cut workout short. Did cardio way to close to training time and felt drained about halfway through workout.

[luyando]

bench - barx12x2 95x12x2 135x10 225x8 315x5 405x1 455x1 505x1 545x1(slingshot) 650x2 735x1 805x1 850x1

Been battle with diaheria for fast 4 days. 850 was as heavy as I could go today without shitting my pants. Weight felt light just could strain much.

[luyando]

Close Grip Bench - barx12x2 95x12x2 135x10x2 225x8 add quaded purple & 4brd 225x3 275x3 315x3 365x3 405x3 460x2 add 5brd 505x2 add 3brd 365x3

Speed Bench - 3brd & chains 335x3x2 365x3x2 385x3x2

Key press - 100x10x3

Pushdowns - 200x12 225x12 275x12

Quaded bands was a boatload of tension and my elbows and shoulders are already talking to me.

[luyando]

bench - barx12x2 95x12x2 135x10 225x8 315x5 405x1 465x1 520x1 575x1(sling shot) 650x2(single ply) 735x1 810x1 860x1 700x2(double ply) 800x1 875x1 925x1 700x1 (trippe ply) 800x1 900x1 950x1.

Getting ready for two meets at the same time. First meet is a single ply and sencond is a multy ply. My double ply and tripple ply shirts are all big on me right now going to work with them one or two more weeks and then have them tightened up some. Satisfied with the way todays training cycle went.

[luyando]

30 Mins of Cardio

Trained my 6 year old in the gym for 25 mins. He wants me to train him. I am teaching him proper technique although his is getting pissed that I won't let him use more weight.

[luyando]

Close Grip Bench - barx12x2 95x12x2 135x10x2 225x8 add green band & 4 brd 225x3 275x3 315x3 365x3 405x3 465x3 510x1 add 5 brd 530x1 add 3brd 405x3

Speed bench with chains and 3 brd - 345x3x2 375x3x2 405x3x2

Key Press - 105x10x3 105x9

Push downs - 225x12 250x12 275x3 200x20

It was 90 degrees in the gym today. Needless to say I was sweating my ass off. Kept a fast pace going had 2 other guys working with me and we went one right after another the whole workout. Next week I will move to the Floor for three weeks for my lock out work.

[luyando]

A little change in plans going to add one more meet into this training cycle. I will be competing at the USPA Wyoming meet.

[luyando]

Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x1 470x1 530x1 590x1(slingshot) add single ply 650x1 740x1 820x1 860x1 add 2ply 715x1 815x1 885x1 925x1 add double tripple combo - 710x1 810x1 900x1 900x1

Gym was crazy hot and humid today. Originally intended on doing two more shirted sets but the heat got the best of me. Body weight is down to 265. Feeling good. Strength will take off once I level off at my target weight. Will post training video later today.

[luyando]

Floor press - barx12x2 95x12x2 135x10x2 225x5 315x3 365x3 405x3 455x1 500x1

Speed bench w 3 brd and doubled mini's - 335x3x2 365x3x2

Pushdowns - 175x12x4

Body felt tore up today. Heavy work load is catching up with me so I decided to deload today so I am fressher for this weekends shirt work.

[luyando]

standing cable pulls 12x4
Close grip Pulldowns - 12x4
Wide grip Pulldowns 12x4
Dumble Rows 12x4

[luyando]

Bench - barx12x2 95x12x2 135x10 225x8 315x5 405x1 475x1 535x1 700x1 800x1 900x1 950x1 900x1

Messed around with a few shirts so I have options to open at what ever weight I deem feasable going to see whats up and then pick a shirt and opener. Competing next week in Rock Springs Wyoming. USPA Baddest bench at the Big Show

[luyando]

Meet Report:
Well I rolled into town around 2:00 on Thursday. Met up with Steve Dennison at the airport. We pretty much hung out the whole time I was there. Steve is a super guy and has a real passion for the sport. I like what he is doing with the USPA.

Weighed in Thurday night at 6:00 PM. 267.5 I didn't cut any weight, I have been working with Dangerously Harcore's keifer on my nutrition plan he has me dialed in. Pretty much followed my diet as best I could being on the road.

Body weight was about 272 by lifting time I ate a big Protein breakfast and lunch. Didn't really try to put any weight on it just happened. The venue was kick ass John King went out of his way to see to it that all the lifters were treated like kings.

The live feed went to shit and I know a lot of people were disapointed. My understanding was that they need to be hard wired to the internet and since the meet was outside they had to rely on wifi signals wich they had issues keeping a signal. There will be a 30 mins show on Fox Sports Network in September

Warm up room was outside and the weather was pretty decent. Only Coker had to use sunglasses. But I think he was just trying to pimp out his green mohawk a little more.

My warm ups went as follows
bax12x2
95x12x2
135x10
225x8
315x3
407x1
460ishx1
add a loose multy ply shirt
650x1 3 brd
740x1 3 brd
800x1 2 brd
850x1 1 brd
All my warm ups felt great. Decided to stay in the loose shirt for my opener
1st attempt 914 was painful. I got a pretty rocky handoff and had to correct it on the way down took a little longer then I would have liked to get it to touch. When I finally got the press comand I dumped the bar out of my right hand and the bar went from my sternum to crotch with a few bounces. I was in pain and when I was walking off the platform I about passed out. took me a little bit to get my head clear. I was seriously thinking about bowing out of the meet.

Decided fuck that I came to get paid and I was sticking to my game plan. Took 914 over on a 2nd in the loose shirt touched easy and 3 whites later I picked my 3rd attempt. Meeker was going 948 on his 3rd he out weighed me by roughly 60 lbs so I decided to play it safe and go 937 for the win.

Took a 4th attempt with 953 in my loose shirt bar stalled about 3/4 of way up. I was gassed and the dumped 1st attempt sucked the life out of me. I wanted to get a long over due pr but it just wasn't in the cards. I was going to use a tighter shirt but didn't have anyone in the warm up room strong enough to get it on right so thus the reason for staying in the loose shirt.

All in all I was pleased with the way things turned out. $2,500.00 in my pocket with the win and I got to watch Mendy bomb again. He may have had a chance if they would of let him press the weight off a 4 brd. The guy cock strong but he has to be one of the worst technicians in the game. Once again he proved that leaving his back yard isn't good for his benching. Gym lifts mean nothing.

Thanks to my wife for putting up with me and taking up the slack with the kids while I got to go compete. Thanks to Steve Dennison for everything he did for me over the weekend. Thanks to John King for putting on a kick ass meet. My training partners for all there help and abuse they take while training with me. Special thanks to Jeremy Frey, Paul Key, and Shawn Frankl for always having my back and keeping me in check. Thanks to my Sponsors MHP, Overkill Strength Systems, and Dangerously hardcore.

[luyando]

8/9/11
Floor Press - barx12x2 95x12x2 135x10 225x5 add chains 225x5 275x5 315x3 365x3 405x1

Speed bench w/ double mini's - 355x3x6

Pushdowns - 150 175 200 225 250 all x12

Body felt a little peepered from the meet. Six weeks out from the Olympia so time to turn it up.