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04-26-2011, 10:13 AM #1
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- Sep 2010
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- 215
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P.A.V Training. Power,Accessory,Volume "training log"
Power,Accessory,Volume is a Hybrid training system I have developed to allow me to stay strong year round with minimum rest between competitions. I'm unlike many bodybuilders or powerlifters who do 1 show a year if they even do one a year. I have competed in 16 Pro, National and World competitions in 2 years. If your going to be a competitor and claim your bodybuilder/powerlifter then do it full force!! STOP making EXCUSES and COMPETE! If not take your training to the fullest and leave no regret!
POWER: Since I'm a Powerlifter that is the most important part of the game so I use tons of exercises to help build Power. barbells, dumbbells, machines and specialty equipment you wont find in you "commercial" gyms
ACCESSORY: when it comes to secondary muscles and training after a competition you always have to have accessory exercises to build up those key muscles and lifts "squat,bench,deadlift" When training for powerlifting its not always the big 3 that always make you the strongest. You have to find your weakest link, and if you get injured find other accessory lifts to help build and rehab.
Volume: Volume is everything! Too much, not enough you always have to have some volume after a meet and know when to adjust closer to the meet. You will see that sometimes the volume will be a **** ton or just a little bit. It all depends on recovery,supplements,C.N.S "central nervous system" and how close you are to a meet and after a meet to build a little more muscle and tendon strength.
I will be logging training for:
The UPA Pro Bench for Cash meet June 4th 2011 In Indy.
The IPA World Powerlifting Championships June 25-26 2011
The SPF Bench for Cash at Westside lifter Laura Phelps Sweatt gym
"Sweatt Shop". July 2011
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04-26-2011, 10:15 AM #2
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 413
Sunday Max Effort Bench Day
Supplements for Max Effort day 2 scoops of Taurus DA-HCG 1hr after waking up and 45min pre-workout 2scoops of Taurus Nutrition Wyked. 9scoops BC+EAA intra-workout. 10grams Glutamine and next week I will be adding 10grams Creatine 5 during with 40grams of carbs with waxy maize and 5grams of Creatine post.
Today was reverse band "Monster Mini" from the top of a power rack
Flat bench by Rogue Fitness competition dumbbell bench. The height is the same as a competition Forza
135x10
225x8
275x8
315x5
365x3
405x2
455x1
495x1
545 with SlingShot
Flat Bench off Comp Bench no bands 5then 4 and a half brd. Lockout Training "Volume-Accessory Training"
365x3xbrd
405x3x5brd
455x3x4.5brd
495x3x4.5brd
515x3x4.5brd
545x3x4.5brd
Tricep Hell: "Accessory-Volume Training" Close grip bench press off your chest then each board starting from 1-6for reps each. Then I went and did 5 full range again. was feeling very good and had great muscle endurance. so 225x40reps.
Extra long straight bar pull-downs "Accessory-Volume"
140x15
180x12
200x10
220x10
250x8
rotator exercises "Accessory"
15lb cables pulled out from the side of my body 20reps 3sets
wide-grip up-right rows "Accessory"
45lbs for 30 reps 3sets
Shoulder Horn "Accessory"
10x20repsx4sets
Usually I would be training in my OverKill Bench Shirt. If you looking for the best shirts that are mad CUSTOM and not a stock shirt you need to get a OverKill. benched 100lb more in my OverKill shirt in one year better then I have ever done with any shirt and I had tried both Inzer "Rage X" "Phenom"and Titan "F6" "Super Katana" Most of the best benchers in the World bench will a OverKill shirt.
The way I train isn't a typical 'Muscle and Fitness" routine, 2 chest and 2 tricep or chest and back routine. Neither is it a "Westside" principle routine. Yes there is Max effort and Dynamic effort. But there is no conjugated method either. I train the "Power" lift which is the bench and the muscles that help access the bench "shoulder,back,triceps" its a blend of Power, Accessory and Volume in one workout. Its hard to find time to train for 3 hrs in one training session but that's why this is done on Sunday and the other bench workout is on Wednesday if not Thursday. That workout will be a hour an a half. I train with 2 of the top female benchers in the world and a multiple world champion lifter who is 56yrs young. I have a very girted and knowledgeable crew. So it stakes time and its a great atmosphere to lift in. No drama no planet fitness just hardcore training at its finest. We do this every Monday, Thursday Friday, Sunday. Some times different days change but everyone is there for each other and no body is negative or disrespectful to the next lifter know matter what caliber the lifter. Our team is Triple X Powerlifting.
Looking forward to the next couple months on some new supplements and training to the fullest for these up coming competitions.Last edited by Jeff Johnston; 04-26-2011 at 10:16 AM.
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04-26-2011, 10:16 AM #3
- Join Date
- Sep 2010
- Posts
- 215
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Monday Max Effort Deadlift
Im getting ready to start training in gear in the next couple months so I would like to bring my raw lifts up more so when I do I can handle the tremendous weight that will be stressed over my tendons and body. Today I wanted to gpo heavy in the deadlift and the last heavy day I went was a couple weeks back and did 435 no belt nothing just grip and rip! So this is how it went
Supps 2scoops DA-HCG morning empty stomach and @ scoops Wyked 45min pre-workout.
deadlift:
135x10
225x8
275x5
315x3
365x3
405x1
445x1 belt on for the rest of singles. not a fan of a belt deadlifting or squatting but when it gets heavy, take no precautions. WEAR IT!
475x1
495x1
515x1
535xmiss
abs 100 full sit ups with 25 reps per set 4 sets
45lb side bends 4 sets 25 reps
reverse hyper
70x15
120x15
170x15
170x15
curls
45lb bar 25reps
65x20
135x8
seated rows
140x15
200x15
250x15 add straps for the next 2 sets
250 full stack add 25lb for 15 reps
they get pissed when i do that at the gym. think I'm going to break the machine. I just tell them to add more weight to the stack!
DB shrugs/ with straps
100x25reps
100x25reps
150x25reps
Had a great workout! Deadlift needs some work but that's the gift of lifting, always have room to improve! Supps are great and really like Wyked. 2 really solid workouts with no jitters,clean focus, and plenty of energy.
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04-28-2011, 09:44 AM #4
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 413
Wed Overkill Shirt
Bench press
barx20
135x10
185x5
225x5
275x3
335x1x2brd
435x1x2brd
OverKill Shirt on
585x3x3brd
635x2x2brd
695x2x2brd
715x2x2brd
Shoulder Horn
5x20x3sets
palms facing out front raises
5x15
5x15
10x15
10x15
just a quick shirt workout. have a training partner competing in the APF/AAPF Master Nationals in Texas May. He had strained his pec and couldn't shirt up last Sunday and neither did I, so I decided to shirt up with him Wed. I usually Shirt bench Sunday but I wont this Sunday just more Raw lockout work. I usually have more volume but had to run because of a flat tire in the parking lot!
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05-02-2011, 11:36 PM #5
- Join Date
- Sep 2010
- Posts
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Well Sunday Max Effort was one to remember.
Supps morning 1scoop Anadraulic State GT Fruit Punch pre-workout, Intra 9scoops BC+EAA during training Postal 3scoops post workout. Training lasts 10am-12:30. Max Effort Shirt Bench day.
Barx20
135x10
225x5
315x3
365x3
405x5
435x1 with pause
465xmiss at the top
OverKill Shirt
605x3x2brd
655x3x2brd
675x2x2brd
705x2x2brd
725x2x2brd
745x2x2brd
785x2x2brd
805x2x2brd
Great day with a #805 for 2 reps. now it will be time to tone down the Volume so I can recovery from the high loads of shirt training and heavy raw benching. C.N.S is taxed more then ever and need to save wait I have to hit a big full range PR at the meet. Thursday will be some raw speed work light with a bunch of rotator exercises and upper back an rear delt work. Going to stop benching full range now till after the meet. will be using a 2-3brd after #225 to try an keep my rotators from taking such a beating. benching weeks after months after years non stop for 17yrs you have to know when to shut it down, recover, and focus on another exercises so you don't injure yourself. now I will be focusing on lockout, back, and triceps.
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05-06-2011, 12:09 PM #6
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- Sep 2010
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Thursday Dynamic Speed Day
1scoop Anadraulic State GT Fruit Punch, 9scoops BC+EAA, 3scoops Postal post workout. I'm very disappointed I will be out of BC+EAA, an Postal Soon. Love the taste and recovery of these products.
Speed Bench (9sets of three with 3 different grips)
barx20
135x3x3sets
225x9setsx3reps down with fast explosive reps with a 20sec rest periods in between.
Pulldowns
120x20
140x15
180x12
220x12
Bicep Curls
4setsx20reps 65lb straight bar
tricep pushdowns
50x30reps
60x30reps
70x30resp
80x30reps
incline chest press machine
100x20
120x20
140x20
palms facing out front raises "rotator cuff" exercises
10x20repsx6sets
Nice and light with tons of volume and speed.
These are recovery workouts to make sure that I don't over train. Felt great with a great pump.
The 9 sets of bench help with speed of the chest and is done with 45-50% of your raw bench max.
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05-06-2011, 07:07 PM #7
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- Sep 2010
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Friday Dynamic Speed Squat an Deadlifts
1scoop Anadraulic State GT, Intra workout 9scoops BC+EAA, Post workout 3scoops Postal
65lb Pasanella Squat Bar
Barx15
Barx15
115x10
155x8
205x2 off 13inch box an 1 1inch brd on top for the rest of the next sets with Speed!
245x2
295x2
335x2
Deadlift no belt with speed!
135x10
225x5
315x4
365x3
405x2
455x1
rope pull through
80x15
100x15
150x15
175x15
reverse hyper
70x15
130x15
180x15
230x5
leg curls
80x20
120x20
160x20
leg raises
2 sets of 50reps
All done to build speed with 65% max effort weight. Not a lot of volume but 2 very difficult Power exercises. Squat an Deadlift. This is a day that really makes you or breaks you, cause when you start doing your sets and they go well its hard to tell your self to stick to the plan. When you really feel good and wanna push it!
455x1Last edited by Jeff Johnston; 05-06-2011 at 07:09 PM.
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05-09-2011, 10:34 PM #8
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- Sep 2010
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Sunday Max Effort Bench day Today will be done RAW no OverKill shirt
1scoop Anadraulic State GT fruit punch 45min pre-workout, 9scoops of BC+EAA during workout, 3scoops of Postal post-workout
Bench press Close Grip "pinky on the ring"
barx20
135x10
225x5
315x5x4brd
365x5x4brd
405x5x4brd
425x5x4brd
455x3x4brd
475x3x4brd
500x3x4brd
Upright Row
45x20
65x15
85x15
105x15
Bicep Curls
65x20
85x15
105x15
Behind the neck press
barx50
65x25
95x25
115x25
135x20
Kept it short. Everything felt nice and light just trying to coast and not over train.
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05-10-2011, 03:32 PM #9
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- Sep 2010
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- 215
- Rep Power
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Monday Max Effort Lower Body
Supps for this training day: 1scoop AS-GT FP,9scoops BC+EAA, 3scoops Postal and coming to the end of Postal soon!! Love that product. It will be deeply missed.
Safety Squat Bar close stance box squats. Helps with the Deadlift, an Squat. You wanna be in your deadlift stance with this one. I'm a conventional style deadlifter so I would be in a close stance. Squat down like your body would be as if you would be doing a deadlifting. This places a lot of stress on the back and quads. I don't squat with a manta ray which I used to do.
S.S Squat Raw
55x10
105x8
145x8
195x5
235x5
285x3
325x3
375x3
415x3
435x3
455x3
pull through's with a rope. Great for the lower back and accessory work.
rope attachment pull through's
60x15
100x15
150x15
175x10
Reverse Hyper Machine "WESTSIDE" this was a great training and rehab machine built an patent by the great Powerlifting Coach at WestSide Barbell Louie Simmons. Awesome machine and use it all the time!
RHM
70lbsx20repsx4sets today I use less weight and focus on just stretching the lower back erectors and taking it easy. Back will tighten up quick!
Abs Machine Crunches
90 reps off a machine with feet on the floor then up in the air and holding the back of the head support and doing them again with feet on the floor and in the air.
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05-13-2011, 12:25 AM #10
- Join Date
- Sep 2010
- Posts
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- Rep Power
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Thursday Dynamic Bench day
Supps: Anadraulic State GT 1scoop, 9scoops BC+EAA intra, 3scoops for Postal, post workout. Starting more glutamine before training, after training, before bed and on days off twice a day morning at before bed.
Bench Press
barx20
95x10
135x5
185x5
225x5 now all the rest of the sets will be with a 4brd
275x5
315x5
365x5
405x5
435x5
455x5
495x1
525x1
545x1
now speed bench
225x5repsx5sets
each set there is only 15 seconds till the next. and done exploding the reps controlled and full range. Speed means 4-5seconds should be all you need for all 5 reps and done with little rest really puts a beating to your chest triceps and back.
pull downs extra long straight bar
140x15
180x12
220x12
250x10
275x10
face pulls with a rope extension
40x20
55x20
55x20
super setting with
Tricep Push downs
20x20
25x20
30x20
55x30repsx3sets
Rear delts raises
10x30reps
15x25reps
20x20reps
super setting with
one arm tricep over head extension
20x20
25x20
30x20
Lockout is really coming along beat a old 4brd PR by 30lbs and had to go light with accessory exercises with triceps. not trying to kill them but just get blood in that region.
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05-14-2011, 10:51 AM #11
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- Sep 2010
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Friday Squat and Deadlift Day Raw
Supps: 45min pre workout 1scoop Anadraulic State GT, 9scoops BC+EAA intra , 4scoops Postal, post workout
Squat off a box for Speed
65x15
115x10
155x10
245x5
295x5
335x5
385x3
425x3
Deadlift standing off a 2inch box done with speed off the floor
135x10
225x5
245x5
275x4
315x3
365x2
405x1 easy and fast!
reverse hyper
90x20
120x20
170x20
220x20
270x20
then stretch out. Nice and fast workout but was having some pain in my ankle from playing basketball or I would of went heavier. Looks like I wont be playing any more hoops till after the meets.
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05-16-2011, 03:22 AM #12
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- Sep 2010
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Today was a mini meet day. Today I went down to a local Detroit Supplement store and the cool thing is they have a nice old school set up gym. not huge but a very nice size supplement store an gym. Detroit Bodybuilding Company. They are located in Roseville Mi off Gratiot Ave. So they had a old school raw powerlifting meet. Now I love powerlifting and why not go down and lift with these young lifters plus give them help an support.
So squat was belt an knee wraps, wrist wraps for bench, and belt for deadlift.
I just did squats and deadlifts Friday so I was a little hesitant to go heavy. But when I started warming up and as the warm ups went along i could feel my knee was sore a little but i could handle some weight today. I love competing and just wanted to get the young lifters pumped.
so here was my day
Squat:
505
555
605
Bench:
425
450
460
Deadlift:
440
475
500
total:1565 226 body weight
Deadlift has never been my lift but after a long day still was able to pull 500 and I was pretty sore in my lower back and knee. Happy with the squat. Felt I left more in the tank, an bench always goes well for me its my strong lift.
But to see these young lifters face and how inspired they were made my day. If I can turn on a group of young and not so young lifters to enjoy lifting and want to compete, I have done my mission. Its the best feeling in the world.Last edited by Jeff Johnston; 05-16-2011 at 03:22 AM.
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05-19-2011, 12:43 AM #13
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- Sep 2010
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http://www.facebook.com/event.php?eid=177953752255519
Well I decided to enter a local meet in Michigan The APF Detroit Barbell Spring Spectacular this Saturday. My current body weight is 226
Attempts planned
710
730
750
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05-22-2011, 06:29 PM #14
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- Sep 2010
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Well the meet went great! I broke the Michigan APF #220 bench press record again with a #727@217.
Attempts
710-good lift
727 miss
727-good lift
One 1st place and Best Lifter in a very Stacked #220 class John Zemmin,Tim Hensley, Tommy Westhoff,Eric Decaires. all top 30, 220 lifters in the World.
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05-26-2011, 09:53 PM #15
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- Sep 2010
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Raw Bench an accessory day.
Supps: 1scoop pre workout Anadraulic State GT, intra workout 9scoops BC+EAA, 4scoops Postal for post workout
barx20 plus bar is 52lbs
142x10
192x5
232x5
282x5
322x5
372x5
412x3
tricep pushdowns
4sets 25 reps
Kennelly DB extensions
30x15
35x15
40x15
40x15
shoulder DB laterials
5x20reps
bent over laterals
3x25reps
First workout after meet. wasn't to beat up and felt great. had a nice pump and will shirt up again maybe sunday or the sunday after.Last edited by Jeff Johnston; 05-26-2011 at 09:53 PM.
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