|
|
Bench Press Consultant
Posts: 518
| I am going to be posting a training log here very soon just have to have time to get all my paper log into the computer. A brief history of what I have been upto.
After the Olympia Rep show I walked away from the gym for 4 1/2 months. During that time period I also found it best in my interest to cut my ties with Inzer Advanced Designs as well. Sometimes being sponsored is more of a pain in the ass then its worth. I don't have time for bullshit.
I am still sponsored and actively working with MHP (GETMHP.com) MHP is a family and a kick ass company to work with. Not to mention that the MHP brand products are for real. I use them and wouldn't promote them if they didn't work.
As for equipment I just signed with a new company and will be making a public announcement in the very near future. I am excited about this and my numbers will speak for the company's quality!
Right now I am in week 13 of a week 16 week raw cycle training to get my core strength back to where it needs to be before I get back into equipment. Training 6 days a week and including the forbided cardio in my routine as well.
Thanks to Jackass for the encouragement to get me back on the computer log thing. |
|
| |
|
OG Team Member
Posts: 3270
   
Location: Sacramento | Luyando....hmmm...Never Heard of him? |
|
| |
|
OG Team Member
Posts: 3270
Location: Sacramento | Rob Luyando has held bench records at 220, 242, 275 and I think he may have been fat enough for the 308's at one point.
Rob puts a lot of focus on volume and quality sets. He has been helping me on and off for about a year. I will admit Rob's bench program will kick your ass forwards, backwards and sidewards but it will make you strong like bull.
Rob's training methods have come from years under the bar as well as rubbing elbows with some of the best lifters in the world.
I do not think I know a lifter who know more about the bench then Rob.
Here are a few things that Rob has been having me focus on
-Board Presses
-Board Presses
-Board Presses
and More
-Board Presses
Ok so as you can Rob is a big fan of board work.
On Speed day he has me doing Heavy boards 1st. Then some sets of speed work.
On ME day he has doing heavy board work. I use various weights and percents off of different height of boards.
Rob always has new tricks up his sleeve on how squeeze out PRs on your bench.
Ok Enough of me kissing Rob's ass. Rob will keepin his log here for free. Anyone who needs an in depth program from Rob will be able to purchase a training cycle right here on our SuperTrainingGym.com store page soon. The program will include email access with Rob so he can help update your program.
Welcome to the site Rob!
|
|
| |
|
Elite Veteran
Posts: 734
| Oh great! Rob F'n Lyundo.....that's just great. Hey Rob, how much a squat?LOL!
Welcome Rob! I look foward to reading your log and being crushed by your numbers. |
|
| |
|
Regular
Posts: 57
Location: Vicksburg, MS | Mark, how much will Rob charge for the program and training?
Edited by bnchprsr 2009-05-21 9:11 AM
|
|
| |
|
Bench Press Consultant
Posts: 518
| Thad Coleman - 2009-05-21 12:18 AM
Oh great! Rob F'n Lyundo.....that's just great. Hey Rob, how much a squat?LOL!
Welcome Rob! I look foward to reading your log and being crushed by your numbers.
How much do I squat or do I charge to see me squat? LOL! Believe it or not squating a pulling is a must for a big bench. If your benching right your using your whole body. |
|
| |
|
Member
Posts: 9
| Wow, exlusive--cool. Thanks for causing me to visit another site Rob. Seriously, I'm looking forward to following your log. Thanks for posting it and thanks to Mark for having you. Lastly, yes, squatting and deadlifting definitely help with a big bench. |
|
| |
|
Elite Veteran
Posts: 1063
| Nice! Looking forward to reading your log Rob. |
|
| |
|
Bench Press Consultant
Posts: 518
| OK here we go. Now remember I didn't touch a weight at all for 4 1/2 months so my numbers look like a little girl for a while. I had a good talk with Chad Aiches right before starting back in the gym and he gave me some good advice and helped me put my lifting ego in check.
Week 1
2/23/9
Squats with Safety Squat Bar - barx12x2 150x8x2 200x8x2
Angled Leg Press - 450x12x3
Leg Extension - 50x12x2 75x12
Leg Curl - 50x10x3
Cardio - 10 mins on treadmill then got called away to take care of some business.
2/24/9
Close grip bench - barx12x2 135x12x2 185x8x2 -4brd work 225x5 275x5 315x5 365x5
Cable Pushdowns - 75x12 100x12 125x12x3
Cardio - 15 mins treadmill
Abbs - crunches 25x3 leg lifts 12x3
2/25/9
Standing cable pulls - 135x12x3
Lat Pulldowns - Close grip 135x12x3 Wide grip 135x12x3
Dumbell Rows -65x12x3
Cardio - treadmill 20 mins
Abbs crunches 25x3 Leg lifts 12x3
2/26/9
Standing Barbell Over Head Press - 85x5x5
Side Dumbell Raises - 20x12x3
Lying side dumbell raises - 15x12x3
Shrug Block - 125x12x4
Cardio - 20 mins tread mill
Abbs - crunches and legglifts
2/27/9
Standing Dumbell Preacher - 30x12x3
Dumbell Hammer Curls - 30x12x3
Wrist Rope - lightx2x2x3
Dumbel Wrist Curls - 20x15x3
Standing Calf raises - 190x12x3
Cardio - 20 mins treadmill
Abbs - crunches and leg lifts
2/28/9
Full Range Bench - barx12x2 135x12 185x12 225x12 275x8 315x5 365x1 225x12
Incline Barbell - 135x10 185x10 225x9
Peck Deck - 70x15 110x12 150x15
Dumbell Pullovers 70x12x3
Cardio - treadmill 20 mins
Abbs crunches & leglifts
So that completes week 1. Only suppliment I was taking was Dren by MHP. I felt like a little girl and I was sore as hell but was able to keep in mind that I took a lot of time off and I need to take things slow and keep my ego in check to avoid injury. After all that time off I was happy to be back in the gym and greatful that I own my own private gym. If I had to handle those weights in a public gym with people around I might have killed myself.
|
|
| |
|
Bench Press Consultant
Posts: 518
| Week 2
Saftey Squat Bar - barx12 150x8x2 200x8 240x8 290x8x2
Hack Squats - 185x12x4
Leg Extensions - 75x12 100x12 125x10
Leg Curl - 50x12 60x12 70x10 60x12
Cardio - treadmill 25mins
Abbs - crunches 30x3 leg lifts 15x3
3/3/9
Cardio & Abbs same as above
Close Grip Bench - barx12x2 135x10x2 185x6 - Add 4 brd 225x5 275x5 315x5 365x3 385x3 405x3
Curl Bar Skull Crushers - 75x12 95x12 115x12 135x12
Cable Pushdowns - 100x12 125x12 150x12 175x12 200x12
Overhead Dumbell Extensions - 65x10x3
3/4/9
Deadlift - 135x8 sumo ohg 135x8 conventional ohg 185x8x2 225x8x2
Standing Cable Pulls - 135x12 155x12 175x12x2
Lat Pulldowns - Closegrip 175x12x3 Wide Grip 175x12 195x12x2
Dumbell Rows 70x10x3
Cardio - 15 mins treadmill
3/5/9
Cardio - 25 mins treadmill
Crunches & Leg lifts
Standing OHP's - 85x5x2 95x5x2 105x5
Side DBR's - 20x12 30x12x2
Lying DBR's - 15x12 20x12x2
Shoulder Harness - 15x12x4
Shrug Block - 125x15 175x15 225x15x2
3/6/9
Cardio - 25 mins treadmill
Crunches Leglifts
Standing DB preacher - 30x12x2 35x12x2 40x12x2
DB Hammers - 30x12x2 35x12x2 40x12x2
Wrist Rope - Lightx2 Medx2 Lightx2
DB Wrist Curls -30x15x2 35x15x2
3/7/9
Cadio 25 mins treadmill
Crunches & Leg lifts
3/8/9
Bench - barx12x2 135x12 185x12 225x12 275x10 315x6 365x1x2 225x12
Incline Barbell - 155x10 195x10 235x10
Decline Barbell - 185x10 225x10 275x4
Peck Deck - 80x15 120x15 160x15 110x12
Thats the end of week two still only taking dren and sore as hell and lifting little girl weights. As sore as I was I was seriously thinking about saying f-this weight training |
|
| |
|
Bench Press Consultant
Posts: 518
| Week 3
Cardio - 30 mins treadmill
Crunches & Legg lifts
Safet Squat bar - barx12x2 150x8x2 200x8 245x8 290x8 330x5
Legg Press - 450x12 540x12x3
Leg Curl - 60x12x2 70x10 50x12
Leg Ext - 75x10 100x10 125x10 150x10
(Dumb ass reminder don't do cardio before legs)
3/10/9
Cardio - 30 mins treadmill
Crunches & Legg Lifts
Close Grip Bench - barx12 135x12x2 Add 4 brd 225x5 275x5 315x5 365x5 405x3 435x0 crushed me like a bitch?
Skull crushers - 115x10x3 135x10
Pushdowns - 100x12 125x12 150x12 175x12 200x12
DB Overhead Ext - 70x12x3
3/11/9
cardio 30 mins treadmill
Crunches, legg lifts,weighted side raises
Standing Cable Pulls - 135x12 155x12 175x12 195x12
Lat Pulldowns - Close Grip 175x12 195x12x2 Wide Grip 195x12 225x12x2
Seated Rows - 100x12 190x12 240x12 290x12
3/12/9
30 mins treadmill & abbs
Standing OHP's - 85x5 95x5 105x5 115x5 135x5
Side DBR's - 30x12x4
Lying DBR's - 20x12x4
Shoulder Harness - 15x12x4
Shrug Block - 174x15 225x15 275x15x2
3/13/9
Cardio 30 mins treadmill & Abbs
3/14/9
Bench - barx12x2 135x12 185x12 225x12 275x12 315x7 365x2 385x1 225x12
Incline B -165x10 205x10 245x6
Decline B -195x10 235x10 275x5
3/15/9
Cardio 30 mins treadmill and Abbs
That Concludes another sore week for me. My muscle endurance is coming back and my muscle memory is slowly waking up. Dren is keeping me going.........
|
|
| |
|
Bench Press Consultant
Posts: 518
| Week 4
3/16/9
Safety Bar - barx12 150x8x2 200x8 245x8 295x8 330x6
Hack Sqaut - 185x10 205x10x3
Leg Curl - 60x12x2 75x10 50x12
Leg Ext - 75x12 100x12 125x12 150x12
3/17/9
CG Bench - barx12 135x12x2 185x6 add 4brd 225x5 275x5 315x5 365x5 405x3 425x3 add 5brd 455x3
Speed Bench w/ chains 3brd - 225x5x4
Skull Crushers - 115x10x2 125x10 135x10
Push Downs - 125x12 150x12 175x12 200x12 225x12
3/18/9
Cardio 30 mins treadmill & Abbs
Deadlift - 135x8x2 185x8 225x8 275x8x2
Standing Pulls - 135x12 155x12 175x12 195x12
Lat Pull Dowsns - Close Grip 195x12 215x12 235x12 Wide Grip 225x12 245x12 265x11
Seated Rows - 210x12 250x12 300x12x2
3/19/9
cardio 30 mins tread & Abbs
Standing OHP's - 95x5 115x5 135x5x2 155x5
Side DBR's - 30x12x3 35x12
Lying DBR's - 20x12x4
Shldr Harness - 12x12x2 20x12x2
Shrug Block - 175x15 225x15 275x15 295x15x2
3/20/9
cardio 20 mins treadmill & Abbs
3/21/9 (trained alone)
Cardio 30 mins treadmill & Abbs
Bench - barx12 135x12x2 185x12 225x12 275x8x2 315x5x2
Inclin B - 155x10x2 175x10
Decline B - 195x10 215x10 235x10
Peck Deck - 110x12 130x12 150x12
That concludes another week. Nothing crazy still taking it slow on increases. Had to bench alone wich is hard to get motivated for. Powered by Dren. |
|
| |
|
Bench Press Consultant
Posts: 518
| Weeek 5
3/23/9
Safety Bar - 12x2 150x8x2 200x8 240x8 300x8 340x6
Leg Press - 450x10 540x10630x10x2
Leg Curl - 60x12 75x10x2 60x12
Leg Ext - 100x10 125x12 150x12 175x8
10 mins treadmill
3/24/9
CG Bench - barx12 135x12x2 185x6 add 4brd 225x5 275x5 315x5 365x5 405x5 435x3 460x3 add 5brd 480x3
Speed B w chains & 3brd - 250x5x4
Pushdowns - 125 150 175 200 225 all for 12
Skull Crushers - 115x10 125x10 135x10
3/25/9
30 mins treadmill & abbs
Standing Pulls - 135x12 160x12 180x12 200x12
lat Pulldowns - close grip 200x12 220x12 240x12 Wide grip 230x12 250x12 270x8
Seated rows - 200x12 270x12 320x12x2
DB Rows - 75x12x3
3/26/9
20 mins treadmill & abbs
Standing OHP's - 95x5 115x5 135x5 155x5x2
Side DBR's - 30x12x2 35x12x2
Lying DBR's - 20x12x2 30x12
Shldr Harness - 15x12x2 20x12x2
Shrug block - 175x15 225x15 300x15x2
3/27/9
30 mins treadmill
standing DB Preacher - 30x12x2 35x12x2 40x12x2
db hammers - 30x12x2 35x12x2 40x12x2
Wrist Rope - Lightx2 Medx2 Heavyx1 Lx2
db wrist curls - 30x15 35x15 40x15 45x15
3/28/9
Bench - barx12x2 135x12 185x12 225x12 275x12 315x8 365x5 405x1
Incline B - 185x10 215x10 240x10
Decline B - 205x10 230x10 265x8
Peck Deck 110x12x3
30 mins treadmill
Another week down starting to feel human again. Dren and basic multi V added this week. |
|
| |
|
Bench Press Consultant
Posts: 518
| bnchprsr - 2009-05-21 8:10 AM
Mark, how much will Rob charge for the program and training?
Jack Ass is working on that. WWe will have it up and running soon. |
|
| |
|
Bench Press Consultant
Posts: 518
| Week 6
3/30/9
Safety Bar - barx10x2 150x8x2 200x8 240x8 300x8 350x6
Hack Squat - 185x10 205x10 245x10
Leg Curls - 60x12 75x10x2 60x12
Leg Ext - 125x12x2 150x12 175x10
30 mins treadmill
3/31/9
10 mins cardio
cg bench - barx12 135x12 185x10 add 4brd 225x5 275x5 315x5 365x5 405x5 460x3 add 5brd 495x3 515x1
Speed bench w/ Mini Purles doubled up & 3brd - 205x5x4
Skull crushers - 115x10 125x10 135x10
Pushdowns - 125 150 175 200 225 all for 12
4/1/9
30 mins treadmill & abbs
Deadlift - 135x8x2 225x8 275x8 315x8x2
Standing Pulls - 155x12 175x12 195x12
Lat Pulls - CG 200x12 225x12 250x12 WG 250x12x2 270x8
Seated Rows - 225x12 290x12 340x12x2
4/2/9
30 mins treadmill & abbs
Standing OHP's - barx12 95x5 11x5 135x5 155x5 175x5
Side DBR's - 30x12 35x12 40x12x2
Lying DBR's - 20x12x2 30x12x2
Shldr harness - 15x15 20x15x2 30x12
Shrug Block - 200x15 250x15 300x15 350x15
Barbell Shrug - 315x12 365x12 405x12
4/3/9
Standing DB Preacher - 30x12 35x12 40x12 45x12 50x12
DB Hammers 30x12 35x12 40x12 45x12
W Rope - Lx2 Mx2 Hx2 Mx1
DB Wriast Curls - 30x15 35x12 40x12 45x12
4/4/9
Bench - barx2 135x12 185x12 225x12 275x12 315x10 365x6 405xd2
Incline B - 185x10 225x10 275x10
Decline b - 225x10 275x10 295x7
Peck Deck - 110 130 150 all x10
Then end of another week. Feeling good to be back in the gym |
|
| |
|
Extreme Veteran
Posts: 548
Location: Chicago, IL | Rob Luyando - 2009-05-21 12:24 PM
If I had to handle those weights in a public gym with people around I might have killed myself.
Actually, I'm pretty sure that even those weights in a public gym would have caused at least a dozen guys to either off themselves or storm a few internet forums to start rumors about how much gear you're on. |
|
| |
|
OG Team Member
Posts: 3270
Location: Sacramento | Thanks for making me dead....That workout kicked my ass and I love it! |
|
| |
|
Bench Press Consultant
Posts: 518
| Week 7
4/6/9
Safety Bar - barx10x2 150x8x2 200x8 240x8 300x8 360x6
Leg Press - 450x10 540x10 630x10
Leg Curls - 60x10 75x10 85x10 60x10
Lrg Ext - 100x12 150x10x2 175x10
4/7/9
CG Bench - barx12x2 135x10 185x6 add 4brd 225x5 275x5 315x5 365x5 405x5 465x3 495x2 add 5brd 515x2
Speed Bench doubled Purple Bands & 3brds - 225x5x4
Pushdowns - 125x12 150x12 175x12 200x12
4/10/9
Seated DB Preachers - 35x12x2 40x12x2 45x12x2
DB Hammers - 35x12x2 40x12x2 45x12x2
W Rope - Lx2 Mx2 Hx2 Mx2
DB Wrist Curls - 40x15x2 45x15x2
4/11/9
Bench - barx12x2 135x12 185x12 225x12 275x12 315x12 365x8 405x3 430x2
Incline B - 195x10 235x10 285x8
Decline B - 235x10 275x10 295x8
Peck Deck 110 130 150 all for 12
This week really sucked I battled a head could and took a day or two off. |
|
| |
|
Bench Press Consultant
Posts: 518
| Week 8
4/13/9
Safety bar - barx8x2 150x8x2 200x8 240x8 305x8 365x6
Hack Squat - 205x10 225x10 245x10
Leg Curl - 60x10 75x10 85x6 cramp 60x10
Leg Ext - 125x10 150x10x2 175x10
4/14/9
CG Bench - barx12x2 135x10 185x6 add 4brd 225x5 275x5 315x5 365x5 405x5 465x3 500x1x2 add 5brd 515x3
Speed Bench w Doubled Purle Bands - 235x5x4
Pushdowns - 125 150 175 200 225 all for 12
Skull Crushers - 115x10 135x10 155x10
4/16/9
Standing OHP's - barx12x2 115x5x2 135x5 155x5 175x5
Side DBR's - 30x12 35x12 40x12x2
Lying DBR's - 20x12x2 30x12x2
Shldr harness - 15x15 20x15x2 30x15
Shrug Block - 225x15 275x15 325x15 375x15
Barbell Shrug - 315x12 365x12 405x12
4/17/9
Standing DB Preacher - 30x12x2 35x12 40x12 45x12 50x12
DB Hammers - 35x12x2 40x12 45x12
W Ropes - Lx2 Mx2 Hx2 Mx2 Lx2
DB Wrist Curls - 35x12x2 40x12 45x12
4/18/9
Deadlift - 135x8 225x8 315x6 365x6 405x6 455x4 495x3
Bench - barx12 135x12 185x12 225x12 275x12 315x12 365x9 405x4 435x2
incline B - 205x10 240x10 285x8
Decline B - 240x10 280x10 300x10
Peck Deck - 110x12x4
This week was a little better but still battling a cold. I opted to skip cardio because of breathing problems. Still taking Dren and added MHP's Activite (Multi Vitamin) Releeve (joint relief) Dark Rage (pre-work out drink) to my nutrition plan. Dark Rage came out during my lay off period. This was my first week using Dark Rage Fucking Awesome is all I can say! I had tons of energy and pump throughout entire workout and still had tons of energy to get my wife's honey do list done. |
|
| |
|
Bench Press Consultant
Posts: 518
| Week 9
4/20/09
Safety Bar - barx8x2 150x8 200x8 240x8 310x8 370x6 add blue reverse bands 440x3 510x3
Legg Press - 540x12 630x12 720x10
Leg Curl - 60x10 75x10x2 85x8 50x10
Leg Ext - 125x10 150x10 175x10 200x10
10 mins treadmill
4/21/9
CG Bench - barx12 135x8x2 185x6 add 4brd 225x5 315x5 365x5 405x5 470x3 500x2 add 5bd 520x2
Speed w doubled purle bands & 3brd - 240x5x4 245x5
Pushdowns - 125 150 175 200 225 all for 12
4/22/9
Standing Pulls - 155x12 175x12 195x12x2
Lat Pulldowns - CG 195x12 225x12 265x12 WG 265x12x2 285x10
Seated Rows - 200x12 270x12 340x12 410x8
4/23/9
OHP's - barx12x2 115x5 135x5 155x5 175x5 195x5
Side DBR's - 30 35 40 45 all for 12
Lying DBR's - 20x12x2 30x12x2
Shldr Harness - 15x15 20x15x2 30x15
Shrug Block - 225 275 325 all for 15 375x11 lost grip
Barbell Shrug - 335x12 385x12 425x12
4/24/9
Seated DB Preacher - 35x12x2 40x12 45x12 50x12
DB Hammers - 35x12 40x12 45x12 50x10
W Ropes - Lx2 Mx2 Hx3 Mx1
Standing Barbell Wrist Curls - barx15 65x15 85x15 105x12
DB Wrist Curls - 40x12 45x12x3
Skipped bench work out this week. Wife had plans and I decided easier to go along with plans and skip a work out. After the day was over I realized that I have become soft. Before I would have never skipped a work out for any reason. At the start of this week I added MHP's Dark Matter to my nutrition Plan. At the start of the week I was 250 bls. Talked with Franklabout squat work out and decided to add some reverse bands in. He wanted me to start putting briefs on but I am stayin away from that cheater stuff for a while. |
|
| |
|
Elite Veteran
Posts: 734
| This is a lot of SOLID work!! Looking good Rob. It's not a sign of getting soft to opt for keeping your wife happy...it's a sign of a guy who knows better. |
|
| |
|
Bench Press Consultant
Posts: 518
| Thad Coleman - 2009-05-22 12:26 PM
This is a lot of SOLID work!! Looking good Rob. It's not a sign of getting soft to opt for keeping your wife happy...it's a sign of a guy who knows better.
You are correct. But if you knew me before you would know that I would keep someone waiting on their death bed long enough so I can take care of getting a work out in. My priorities are in check once again. |
|
| |
|
Bench Press Consultant
Posts: 518
| Week 10
4/27/9
Safety Bar - barx8x2 150x8 200x8 240x8 315x8 380x6 Add Blue reverse band 470x3 550x3
Hack Squat - 225x10 245x10 265x10
Leg Curls - 60x12 75x12 100x3 85x6 60x12
Leg Ext - 125x12 150x12 175x10
4/28/9
CG Floor Press - barx12x2 135x12 225x5 275x5 315x5 365x5 405x3 (legs flat)
Speed Bench chains & 3brd - 225x5x4 225x18
Pushdowns - 150 175 200 225 250 all for 12
Skull Crusher - 115x10 135x10 155x10
4/29/9
Deadlift - 135x8x2 225x8 275x8 315x8 365x6 405x3 455x3 500x3
Lat Pulldowns -CG 225x10 255x10 275x10 WG 275x8x3
4/30/9
OHP's - barx12x2 135x5x2 155x5 175x5 195x5
Side DBR's - 30x12 35x12 40x12 45x12
Lying DBR's -20x12x2 30x12x2
Shldr Harness - 20x15x2 30x15x2
Shrug Block - 225 275 325 375 all for 15
Barbell Shrug - 365 405 455 all for 10
5/1/9
Preacher w curl bar - 75x12 95x12 115x12 135x12
Alt DB Curls - 30x10 35x10 40x10
DB Hammers - 35x12 40x12 45x12 50x10
W Rope - Lx2 Mx2 Hx3 Mx1
DB Wrist Curls - 40x12x2 45x12x2
5/3/9
Bench - barx2 132x12x2 225x12 275x12 315x12 365x9 405x5 440x2 460x1
Incline b - 225x10 250x10 295x10
Decline B - 250x10 295x10 315x10
Peck Deck - 130x12 150x12x2
Another decent week of work making small gaines nothing crazy. As you can see cardio has gone by the waiste side. To make up for it I have been push mowing my grass instead of using my rider and spending two hrs a day dutting and splitting fire wood. |
|
| |
|
Bench Press Consultant
Posts: 518
| Week 11
5/4/9
Safety bar - barx8x2 150x8 200x8 260x8 320x8 390x6 add blue reverse bands 490x3 570x3
Leg Press - 540x10 630x10 720x10
Leg Curl - 60x12 75x12 85x9 60x15
Leg Ext - 125x10 150x10 175x10 100x20
5/5/9 Should be in a bar
Deadlift - 135x8x2 225x3 315x1x2 405x1x2 455x1x2 505x1x2
5/6/9
Floor Press - barx12x2 135x12 185x5 225x5 275x5 315x5 365x3x2
Speed Bench Chains & 3brd - 225x5x5
Pushdowns - 150x12 175x12 200x12 225x12 250x12x2
5/7/9
Shldr Harness - 15x12x2 20x12x2 30x12x2
Lying DBR's - 15x12x2 20x12x2 30x12x2
Side DBR's - 30x12 35x12x2 40x12
Shrug Block - 225 275 325 375 all for 15
Barbell Shrug - 405 455 485 all for 10
5/8/9
curlbar preacher - 95x12x2 115x12 135x7
Alt DB Curl - 30x10 35x10 40x10
DB Hammer - 35x12 40x12 45x12 50x10
W Rope - Lx2 Mx2 Hx3 Mx1
That concludes yet another week. Skip bench day wasn't happy about it but some times shit happens.
|
|
| |
|
Bench Press Consultant
Posts: 518
| Week 12
5/11/9
Safety bar - barx8x2 150x8 200x6 260x6 325x6
Hack Squat - 225x10 245x10 270x10
Leg Curl 60x12 70x12 80x10 60x12
Leg Ext - 125x12 150x12 175x10 100x15
Training partner bailed on me at last minute so I decide to take it easy on squats. Hips have been feeling a little wore out with wide stance raw dawg shit
5/12/9
Floor Press - barx12x2 135x8 185x5 225x5 275x5 315x5 365x3 405x2
Speed bench w chains & 2brd - 245x5x5
Pushdowns - 150 175 200 225 250 275 all for 12
Training partner bailed again. pisses me off.
5/13/9
Deadlift - 135x8 185x5 225x3 275x3 315x3 365x3 405x3 455x1 495x1 545x1
Standing Pulls - 155x12 185x12 205x12
Lat Pulldowns - CG 205x10 225x10 275x10
5/14/9
Shlr harness - 15x12x2 20x12x2 30x12x2
Lying DBR's - 20x12x2 30x12 35x12
Side DBR's - 30 35 40 all for 12
Shrug Block - 225 275 325 375 all for 15
Barbell Shrug - 405x10 455x10 485x10
5/15/9
Curl bar Preacher - 95x12x2 115x12 135x10
Alt DB - 30x10 35x10x2 40x10
DB Hammer - 35 40 45 50 all for 12
W Rope - Lx2 Mx2 Hx4
DB Wrist Curls - 45x12x3
5/16/9
Bench - barx12x2 135x12 185x12 225x12 315x12 365x10 405x6 445x2 475x1
Incline b - 235x10 255x10 300x10
Decline B - 265x10 315x10 345x9
This was a fun bench work out. for the last 4 years I traveled every Sunday to train. I finally had to say eneough is enough. Costing me way to much money in gas and got tired of shooting a whole day. Some of the guys I trained with in Iowa came down for a work out. Luke Tigges (242/275) Crushed a 770 3brd which is huge for him considering his best meet bench is 661 and Matt Homeier crushed a 1005 3brd. Sick stuff!
Thuis concludes another progressive week. Now if you were paying attention I comented about my body weight when I started taking Dark Matter. 3 weeks later I step on the scale and I am 270 fucking lbs. WTF? I ddin't change my food intake during this time period or add any other suppliments. Crazy shit! I still feel great and look sexy as ever. |
|
| |
The exclusive training log site of bencher Rob Luyando
