696 replies to this topic

[Bencher8]

well glenn...if the weight of your head didnt pull you forward while squatting, you might get to depth for once..lol

I might start lifting with nothing but bands now...you guys are pissin me off lol

Rob, it pisses me off when I see people sitting in line to pick up thier kids and smoking...I have talked to the principle about it a couple times...she sends out an e-mail and a newsletter thing, but nobody is gonna pay any attention to it till you make one of them pay up for it...you at least get more say as you are paying for it. Public school just says fuck off!

[Rob Luyando]

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Bencher8 - 2009-05-28 11:24 AM

well glenn...if the weight of your head didnt pull you forward while squatting, you might get to depth for once..lol

I might start lifting with nothing but bands now...you guys are pissin me off lol

Rob, it pisses me off when I see people sitting in line to pick up thier kids and smoking...I have talked to the principle about it a couple times...she sends out an e-mail and a newsletter thing, but nobody is gonna pay any attention to it till you make one of them pay up for it...you at least get more say as you are paying for it. Public school just says fuck off!

Yeah I pay for it but I don't know how much say I actually get. Most of the time I pick Hunter up right after training so I am usually wearing a Muscle head t-shirt or a tank sport my tats. They are probably thinking what kinda message is this freak trying to send.......... Only the strong survive. LOL!

[Rob Luyando]

5/29/9

Last couple of days have been crazy and wasn't able to make it to the gym. I decided to do back today and may go back later and do some stuff I missed.

Deadlift - 135x8x2 225x5 315x3 405x3 455x1 505x1 555x1 585x1 solid. I am only 15 lbs away from an unequiped PR from where I left off when I walk away from gym so I was pleased with that.

Standing Pulls - 185x10 205x10x3

Lat Pull Downs - CG 205x10 245x10 285x10 WG 275x8x4

Felt pretty good today.

[Rob Luyando]

5/30/9

Bench - barx12x2 135x12 225x12 315x8 365x8 405x5 455x1 495x1 solid

Incline - 240x6 185x10 225x10

Decline - 225x10 315x6x2

Peck Deck - 120x12 140x12 165x12

I spent all morning doing yard work and cleaning out garage. Didn't eat worth a shit and spent to much time in the heat without getting enough fluids. I felt hot and tired by the time I got into the gym. Time to start being a slug again on bench days. 495 felt like a joke so I know my strength is back.

[Jim McDonald]

Rob's consulting page is now online: http://www.supertrai...ingwithrob.html

[Rob Luyando]

6/2/9

Close Grip Bench - barx12x2 135x12 Add 4brd 225x5 agg 300lbs band tension 225x3 fuk that! Changed to 200 lbs band tension and 4brd 225x3 275x3 315x3 345x3 365x3 390x3 add 5brd 405x3

Speed bench with chains - 255x5x5

Pushdowns - 150 175 200 225 250 275x2 all for 12 reps

Been a while since I did heavy band tension for lock outs so I had to play around to figure out what I needed to use. first set with 300 lbs was to much tension for me. I want to be able to work no less then tripples and keep increasing weight each set. Once I got my bar speed on the decent right everything felt great. Loosing the bands and adding chains felt like nothing was on the bar.

[Rob Luyando]

6/3/9

Safety bar - barx8x2 150x8 200x8 260x8 320x8 420x3 460x3 500x3 560x3 add rev bands 600x2 660x2x2

Deadlift - 135x5 225x5 275x5 315x3 365x3 405x3x5

had to cut work out short to take daughter to ortho. Sat in truck during her appointment now I am stiff.

[RYAN RIGDON]

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Rob Luyando - 2009-05-27 2:52 PM

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montesparkman - 2009-05-26 9:37 PM

Rob, what is your thinking behind doing your lockout work before your speed work???

Looking strong..

Lock out strenth is more core work for me. Without a strong lock out speed doesn't really matter. Speed is basically an extra assitance for me and a good volume expander. Lockouts work is the key to a big bench

i agree with ya on that rob about lockout work is the key to a big bench because i used it a lot and finally got a small pr at my last meet. keep up the good work bro.

[Mark Bell]

Looks like you got in about 5 main working sets with the SSB.
Are you going to a box with these? If not you may want to rotate in a few weeks of box squats.

Also do some sumo in your warm up sets you will double your volume, and triple your chins!

[Rob Luyando]

Not doing box sets yet I will throw them in once I get a monolift again. Squatin in a cage with a makeshift mono attachment right now. Can't get my feet as wide as they need to be. I was planning on doing three sets of tripple with sumo at the end of my pulls but ran out of time.

[Rob Luyando]

6/4/9

Shoulder harness - 15x12x2 20x12x2 30x12x2
Lying DBR's - 20x12x2 30x12x2
Side DBR's - 35x12 40x12 45x12x2
Shrug Block - 225 275 325 375 all for 12
Barbell Shrugs - 425x10 455x10 485x10

Short and sweet

[Mark Bell]

Another good workout last night. I have a slight change in my goals though.
I want to be ripped! The summer is just around the corner, What should I do?

[Rob Luyando]

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JackAss - 2009-06-05 7:59 PM

Another good workout last night. I have a slight change in my goals though.
I want to be ripped! The summer is just around the corner, What should I do?

I am going to tell you as nicely as I can. And Keep in mind I had to tell one of my best friends this also so you are special. Jackass you are to FAT to be ripped! Keep powerlifting!

[Rob Luyando]

6/6/9
Bench - barx12x2 135x12 225x10 315x5 405x2 455x1 500x1
Incline - 185x10 225x10 275x10
Decline - 225x10 275x10 315x10
Peck Deck - 130x12 155x12 175x12

Pretty much a deload work out for me. I am going to start shirting up next week so I just wanted to figure out where my warm up sets needed to be.

[Marcus]

What shirt will you be wearing or is that a secret?

[Rob Luyando]

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Marcus - 2009-06-06 6:57 PM

What shirt will you be wearing or is that a secret?

Definately not anything made by Fukking Inzer. I am going with a new shirt made by a new company that will be available to the common folk in the next month or so. They are putting the final touches on the website and then every thing will be launched. Alls I can say is expext so kick ass powerlifting equipment with quality control second to none.

[Rob Luyando]

6/8/9
Safety Bar Squat - barx8 150x6 240x3 330x3 420x2 510x3 600x2 add rev band 670x2 695x2 725x2

Hack Squat - 225x10 265x10 315x10

Leg Curl - 60x10 70x10 80x10 60x10

Leg Ext - 125x12 150x12 175x12 200x12

[Bencher8]

stealth tech....leader of the revolution lol

...still cant touch the X

[Rob Luyando]

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Marcus - 2009-06-09 10:47 PM

They are going to make more than just bench shirts???

Squat Suits, Deadlift suits, briefs, Bench shirts, wrist and knee wraps. Shoot me a PM with your phone number and I can give you more details.

[Rob Luyando]

6/9/9
CG Bench - barx12x2 135x12 add 4brd & 250lbs bands tension 225x3 275x3 315x3 355x3 375x3 add 5brd 410x3

Speed Bench w/chains & 3brd -225x5 265x5x5

Pushdowns - 200x12x6

Trained at Zensin Barbell tonight. Great group of guys. Also picked up my new toys. Christmas in June.