Luyando doesn't make a claim to being the #1 242 bencher, but he is the best 242 and 275 pound equipped bencher in the world.
He's not a 600 pound contest raw bencher at 242 (and I don't believe in those 36-48 hour weigh ins.) But he's not a contender for being the # 1 bencher in the 242s. Despite his issues with me I wouldn't try and discredit his claim to being strong. No one ever said that Luyando's not strong. Hoornstra hits 675+ in the gym when he's not making weight or lifting under strict conditions (that's documented on video.)
Post up a video of Luyando making weight at 242 and then strict raw benching 600 pounds with a full ROM and without a hands on spot. Give me a call at (818) 399-0905 if you are interested.I think I still have a video of Rob doing 600 off a board after a heavy shirt workout. We are a one stop shop offering Powerlifting, MMA training, Bodybuilding training, strength and conditioning, and general fitness. I will have a website up shortly where you can check out my new instructional videos as well.Ĭome train with my team and I at Mendelson FIT Systems 9145 Deering Ave Chatsworth, CA, 91311. I just got a twitter today as well so follow me for my workouts and updates Mendelson. In short, keep your shoulder blades pinched, activate your triceps throughout the whole lift (cheating and bouncing actually make you lose a lot of strength), let your back wind up, use proper leg drive, don't let your wrists bend, and go heavy! I use chalk and wristwraps every single set, even warmups. Tips: I will be coming out shortly with a bench press instructional video so you can master your form. Work sets and warmups are the same as Monday depending on how I feel, I might throw in a single all the way down. I stop barely 1 rep short of failure each set.Ħ sets of reps of 3, 4, or 5 on the boardsģx10 Contracting Tricep extensions (shoulders pinched back, arms tucked tight, and bring it up 90 degrees then press down and contract at the bottom)ģx10 of Hammer Curls (bring weight to chin then as you are contracting tip it towards your chin to activate all of the muscles in the bicep head and forearms) I will usually go for reps of 3, 4, or 5 and don't leave anything in the tank per set. I notice a substantial increase in strength and recovery after giving it 15-20 minutes so I can really crank out that next heavy set with everything I've got.Īfter my warmup sets, I put on my bench suit and go immediately for my heavy worksets, usually on the 3 board.
Many people believe that you only need 5 minutes in between heavy sets to fully recover. We take anywhere between 15-20 minutes rest in between work sets. My team trains every Monday, Wednesday, and Friday from 9pm-12am. I only lift twice a week for 3 hour sessions, both are bench days. To build strength and lock in my technique, my team and I generally work on a 3 board press (To any lifters that aren't familiar with powerlifting this is 3 2x4's stacked on eachother).ĭue to a severe ankle injury, I can no longer bench and deadlift. When I am feeling like I can go heavier, I try. I don't pre-determine cycles of rep ranges, I have been in this sport for a long time and listen to my body. My sets every workout range from singles to reps of 5, depending how I feel on that day. Post workout: 2 scoops protein, 1 serving high t Every hour 1 scoop protein, 1 scoop intra-fuel volumizer Preworkout: One serving HIGH-T, 1 Scoop PROTEIN, 1 scoop intra-fuel-volumizer, 3 scoops of SUPP-D (gets me beyond fired up) 2 Scoops NLA Performance 100% Whey Protein Powder when i wake up, one serving of HIGH-T, and their new vitamin pack FRATPACK which has a bunch of vitamins, aminos, and various health pills They have hooked me up with all of their stacks and supplements and i've been drinking them like water. I have recently been using NLA Performance supplements (Not on the market until January 1, 2012) and have been making some serious strength gains. To start off, proper supplementation is crucial and gives me substantial strength gains and enhances my recovery. I train the bench press twice a week and keep every work set extremely heavy. To start off, when you are going heavy more sets are not always better. I am the world record holder in the raw bench press and created an account to share some of my insight and wisdom that I have obtained throughout a lifetime as an avid bench presser.
I am new to BodySpace as of a couple days ago.