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george okunev
04-18-2010, 08:20 PM
Hi every one.

My name is George Okunev. I am from Perth Western Australia. I have been Lifting for 3 years now and I am loving every day of it. Currently I am focusing on bench but I am looking at competing in all 3 lifts. I am competing as a 242lbs lifter but I am moving up to a 275lbs next year.

I have read through alot of logs here and its great to see all of you being very supportive. I hope some of you will help me with my lifting.

Currently my best lifts are 485lbs raw squat. 573lbs raw deadlift 419raw bench and 530lbs shirted bench.

I look forward to all of your comments and I thank you in advance for all your help.

george okunev
04-18-2010, 08:30 PM
Sunday 18/4

ME Bench.

barx20x2
132x10
220x8
308x5
add 4brd
397x3
add shirt (SDP 2ply with 3 ply sleeves)
485x3
573x2
down to 3 board
573x2
485x3

Raw rack lockouts lats 5inches
485x5
573x5x2
573x3

keypress (first time doing them so wasn't sure what I could handle)
70x10
88x10x2

cable tricep puchdowns one arm at a time with no rest period
66x12x3 (per arm)

First log and first week back into heavy training. I made a huge mistake of doing to comps back to back. I injured my right hand at the first comp when my hand got jammed between the bar and the rack. It took a while to heal. My Next comp is on the 30th of may and I am cutting it kind a close with this training cycle but I am on track with my weights. This will be the last comp with the SDP shirt. I am waitring for my overkill to come back from adjustment. The SDP is too big. I might come back to it when I am a 275er.

Brian Hopper
04-19-2010, 07:31 PM
It's cool to see you starting a log on here!!!!!

Brian Hopper
04-19-2010, 07:32 PM
Sunday 18/4

ME Bench.

barx20x2
132x10
220x8
308x5
add 4brd
397x3
add shirt (SDP 2ply with 3 ply sleeves)
485x3
573x2
down to 3 board
573x2
485x3

Raw rack lockouts lats 5inches
485x5
573x5x2
573x3

keypress (first time doing them so wasn't sure what I could handle)
70x10
88x10x2

cable tricep puchdowns one arm at a time with no rest period
66x12x3 (per arm)

First log and first week back into heavy training. I made a huge mistake of doing to comps back to back. I injured my right hand at the first comp when my hand got jammed between the bar and the rack. It took a while to heal. My Next comp is on the 30th of may and I am cutting it kind a close with this training cycle but I am on track with my weights. This will be the last comp with the SDP shirt. I am waitring for my overkill to come back from adjustment. The SDP is too big. I might come back to it when I am a 275er.

Nice bench workout....How do you like the Overkill shirt?

george okunev
04-20-2010, 07:00 AM
thank you Brian

i've had very limited time in the overkill. i think once i get it back from being adjusted it will be an awsome shirt. I have nothing but good things to say about rudy and his products

george okunev
04-20-2010, 07:28 AM
20/4 back workout

Barbel bent over rows
barx20
132x10
220x10
264x8x2
220x10

chest supported rows
45x10
132x8
110x8x2

single arm db bent over rows (after every set i did a triple raw bench with 308 to help the lats fire in the opposite direction)
110x3x10 per arm

This was a quick workout. I would normaly do a form of deadlifts right after barbel rows. I had to go to a very basic commercial gym which has an amazing spa and sauna. I try to do this once a month to get the knots out. Weight is holding steady at under 250lbs. I have recently been told that no one has done a 600lbs bench at 242lbs in Australia in Competition. I am not sure if that is true or not but that is my goal for this comp on the 30th of may. Currently I am on target.

Brian Hopper
04-20-2010, 07:44 AM
thank you Brian

i've had very limited time in the overkill. i think once i get it back from being adjusted it will be an awsome shirt. I have nothing but good things to say about rudy and his products

That's cool, right now I am using a Metal DD and I like it alot not to mention im pretty comfortable in it. I talked to Rudy about getting one, but im going to wait. I don't want to give up my denim, so i'll just wait until it starts to fall apart on me.

Brian Hopper
04-20-2010, 07:45 AM
I have recently been told that no one has done a 600lbs bench at 242lbs in Australia in Competition. I am not sure if that is true or not but that is my goal for this comp on the 30th of may. Currently I am on target.

That would be awesome to be the first one to bench 600, go get that title!!!!!!!!!!!!!!!!

george okunev
04-22-2010, 05:16 AM
22/4 upper body endurance/speed day

flat bench
barx20
135x10
225x8
305x5x3

decline bench
305x6x3

seated db shoulder press, weight per arm
73x10x3

hammer curls (superset with seated shoulder press above with no rest inbetween)
80x10x3

flat bench flys
57x10x3

barbel curls (superset with flys, no rest inbetween)
110x10x3

military press with no leg drive
135x6x3

cable bicep curls, weight per arm, (superset with military press with no rest inbetween)
88x8x3

speed bench (no more than 30 seconds rest and switching between comp, medium and close grip)
225x3x9

Nice workout. I was afraid I wouldnt last but I seemed to recover nice and quick. Next week i will start putting more weight onto shoulders and do more speed exercises. Weight is bang on 250. dont really want to get much havier than that. All in all i am on track for what I want to do on the 30th of may. Now time to rest up and be ready for legs tomorrow.

Clifford Gillmore
04-22-2010, 06:08 AM
Upto 275 eh? Fatty.

Strange doing your speed work after everything else.

george okunev
04-22-2010, 05:05 PM
LOL. Ill do all i can tp stay at 242 until the nationals in august, maybe even next years pro bench. But the reality is, I will be a 275lb lifter with my height. I found that doing speed bench at the end helps me learn how to fire with everything I've got. I am still a brand new lifter and I am still learning about leg drive, staying tight, pushing the chest up to the bar. Whne my body is tired, I find it helps me focus more on all the above aspects of benching. With time, I am sure it will become second nature.

Brian Hopper
04-22-2010, 08:57 PM
I never thought about it like that, doesn't sound like a bad idea.

george okunev
04-23-2010, 07:36 PM
ME Lower 23/4

Box Squats, raw, below paralel
barx10
132x10
220x8
308x5
353x5

leg press
364x8
452x8
540x6
628x6
717x6
628x6

calves and abs 3set of many on each.

I am trying to keep my lower back out of my leg training for now but also trying not to lose to much on squats. I bench heavy on sundays and is a squat heavy it takes it out of my ME bench. I find that with my bench setup alot of the weight is on my legs and I use my legs to drive the chest up to the bar so my legs have to stay in shape. I only have 5 more ME bench sessions and the last two of those will be pure warmups and an opener so I really only have 3 more sessions. I am hoping for a massive pb. All and all, this week went well, spa and sauna earlier in the week really helped.

george okunev
04-25-2010, 09:01 PM
25/4 ME Bench day

flat bench
barx20
135x10
220x10
308x5
add 3 boards
397x3
add shirt
485x3
551x2
617x1
661x1
573x2

raw rack lockouts
485x5
573x5
485x8

key press
88x10x3

cable single arm push downs, switching arms with no rest (these seem to bring the feeling back into my triceps)
88x15 per arm
88x12 per arm
88x10 per arm

stretch and home

very happy with the workout, i was very wobly with 485 of the 3 board but as the weight went up i seemed to focus more. I am slightly ahead of schedule with my cycle so I am rethinking my weights for the 30th of may. I was going to open with 551 and than go for the 242lb record of 584 and have a shot at 600 on my 3rd attempt. Now I going to open with 584, take the 600 on my second and decide from there on my 3rd attempt. Not feeling as beat up as a thought I wouldthis morning. Went camping overnight, alot of fun. Going to 2 boards next 2 sundays than all the way down. I know I can touch with 507 if the shirt is all the way up. I think ill need around 570 if the shirt pulled down a touch.

Brian Hopper
04-25-2010, 09:41 PM
Nice bench work!!!!

george okunev
04-25-2010, 11:41 PM
Thank you Brian. Hope your hand is healing nicely.

Brian Hopper
04-26-2010, 08:58 AM
So far so good I guess. I don't have it all wrapped up like before, just a bandaid. I have a few concerns, but I see my doctor on Thursday so hopefully it's nothing.

george okunev
04-27-2010, 07:07 AM
27/4 ME Lower

well not really, I have backed of deadlifts and I am focusing on back.

bent over barbel rows
barx20
135x8
220x8
264x8
275x8
220x8

db shrugs
127x10x3 per arm

CSR

machine onlyx10
44x8
88x8
132x8x2

Cable pull downs
full stack x8x3

wide grip overhand chinups
3 stes of 6 a fast as possible

superset with flat bench with feet on the bench
308x5x3 every rep with a long pause to focus on pushing out with the lats.

Workout went well, weight is up to 251lbs still ok want to keep under 255lbs. All of the reps were very strict in form and I am recovering well. the workout took about an hour and thats with a toilet brake. felt like i could do 10 reps of 308 on the bench with no leg drive and with a long pause. I feel like I am more prepared for this comp than back in March.

george okunev
04-29-2010, 06:35 AM
29/4 volume/speed day upper parts

decline bench
barx10
132x10
220x10
308x6
353x5

seated db shoulder press
84x8x3 per arm

seated Arny curls (superset with shoulder presses above, no rest)
50x6x3

flat db flys
60x8x3 per arm

standing BB curls (superset with flys above, no rest)
90x8x3

military press no leg drive
143x8x3

speed bench
220x3x9 changin hand position every time from comp to medium to close.

machine flys
313x8x3
275x6
227x6
(not sure how acurate those weights were on that machine)

standing cable bicep curls. one arm at a time with no rest.
66x8x3 per arm.

Cutting down on weight and focusing more on getting the blood into my arms, chest and shoulders. I dont know why but it seems to help with aches in my shoulders and elbows when I bench heavy on sundays. I didn't do it last cycle and felt beat up after heavy bench sessions. This time around, I am nemching heavier weights and many more reps on my ME days and havent felt beat up yet.

Clifford Gillmore
04-29-2010, 06:42 AM
Big weights for your volume stuff George.

I used the 42.5kg DBs for DB benching last night and the where shaking at ratteling like they where about to fall apart, can you pinch some from your other gym :P

george okunev
04-30-2010, 06:36 PM
30/4 ME lower

Gym was busy today so the workout was a little out of order.

Squats (had to use smith machine because both power racks were taken)
barx10
132x8
220x8
308x6
add knee wraps and belt
397x5
485x3
308x5

leg press
352x6
529x6
617x5
705x5
793x5

seated clav rase
132x12x3

ham culs
full stack x8x3

5 sets of abs

All the weights felt ok, not going to push the legs any harder until after the comp. In June I will start training for a 3 lift comp. Abs are getting stronger and seem to be getting used to the abuse. I might have to look at training them more often.

Clifford Gillmore
05-01-2010, 04:28 AM
Whats your best squat dude?

Brian Hopper
05-01-2010, 07:57 AM
Nice training George!!!!

george okunev
05-02-2010, 07:51 PM
I haven't maxed out my squat for some time. but i am guessing it would be around 520lbs raw. I still havent got of my ass to invest in a squat suit. I will get one straight after the coamp this month.

Thank you Brian. I hope your hand is ready for training. You will have to work on turning them to leather all over again.

george okunev
05-02-2010, 08:01 PM
2/5 ME upper.

I should have known the day was going to turn bad from the getgo.

Got held up and truned up to the gym 30 minutes late. one of my traininh partners truned up 2 hours late. The GYM was packed. We train on sundays cause its quite and every one is going for ME weights. this time we had 9 people, both raw and shirted. weights ranged from 265 to 585 on one bench every turn. One of the guys who benched with me and Cliff decided that he is too good to help load and unload weights. Anywasy, I got pissed of and could not focus on the weights at all.

bench
barx20
135x10
225x10
308x5 unusualy easy.
add 3 board
397x3
add shirt
529x2 once again very easy. the only good thing out of the workout, this weight felt like 308.
down to 2 boards
585x0 lifted my head and dropped the bar to low. spotters took forever to take the weight and I tweaked the elbow.

very long rest later, the elbow came good but decided to call this a deload week.

rev bands raw
397x6x3 Very easy so tricep strength is good.

lots of light tricep work for the rest of the day. Elbow felt good in the end, I think (thats a lie, i hope and prey) it was just a light tweak. Lots of ice, heat and anti-inflamatries. I am going down to 2 sessions a week. light session on tuesday and ME bench on Sunday. Lotys os Spa and Sauna in the intrim.

Clifford Gillmore
05-03-2010, 05:50 AM
Yeah the guys spotting you took ages to pull the bar off you, I hope the elbow is nothing to worry about.

george okunev
05-04-2010, 08:50 PM
04/05 volume upper day.

Flat bench
bar x20
135x10
220x8
308x6x3
397x1 (felt very easy. Surprised me when it jumped of the chest and i stopped half way through the bench than locked it out)
308x5
265x5

CSR 3 plates
132x8x3

lat pull downs
full stack x8x3

hammer curls
82x10x2
82x8x1
per arm one arm at a time with no rest.

seated DB shoulder press
66x10x3
these hurt my left elbow on the first set but got better as a went on about a minutes rest in between sets

about 30minutes of light tricep work with wiehgts and bands to get as much blood in the elbows as possible.

Home.

Done in under a hour. On the first set of bench with an empty bar, the elbow hurt a little than got better as i warmed up. Didn't hurt on the heavy single. I pause all of my reps now and it seems to help me focus on exploding of the chest and i feeling that I use my legs more and more. I will do a light lower day on thursday and than hit the spa and sauna on friday and saturday before another ME day on sunday. This will be the last board day with to weeks going to the chest before the comp. Elbow is feeling good today with very little problems during the workout. Hope its just a minor strain.

Brian Hopper
05-04-2010, 08:53 PM
Nice volume day George!!!! What are CSR's??? I see alot of guys doing them.

george okunev
05-05-2010, 02:59 AM
I always thought they were Chest Supported Rows. I find that if my bent over rows goes up and my CSR's go up, my raw bench goes up to. Its strange, i was stuck on 308 bench for about 6 months. I could lock out over 600 but my raw bench was crap. Than a body builder told me to do CSR and Barbell bent over rows. within 3 moths I went to just under 400 raw bench. I hope to hit 500 raw bench by the end of this year.

Speaking of which, when will you bench next? Hope your hand is all better now, I guess you are all rested now and should crack the 2400lb in no time.

Brian Hopper
05-05-2010, 10:10 AM
I plan to start training next next week, and I hope to get back on the platform soon and possibly get that 2400 total!!!!

george okunev
05-06-2010, 08:00 AM
06/05 leg work

All i wantd to do today was use the leg press. i waited vor just under 20 minutes as 3 bums talked while leaning on the leg press. I asked 3 times if they were using it, I was told "yes we are" in thet time no weight was added to the machine and no one got on it. I think I was right to be upset.

now that I have the leg press to my self he he he. I am told the platform is 80-90lbs. Once again, I am not sure how reliable the weight distribution is on this machine but here is what I did (taking the platform as 80lbs)
264x5
441x6
617x6
794x5
970x3
1058x2 (got very very dark in the eyes after that one)

hamstring curls
full stack x6x3

than 3 sessions of 3 minutes in the sauna with 2x orange bands doing tricep extensions, leg extenions, pullaparts, bicep curls. all for sets of 12 with no rest. A cold shower and 5 minutes in the spa inbetween.

Home.

oh and a few laps in the pool to stretch out.

I have never done the leg press for a max. If the weights are right than I am stocked, if not than what the hell I was one plate aside from maxing out a leg press. The pool spa and sauna did me a world of good. I think I will do this ever thursday before this comp.

Clifford Gillmore
05-06-2010, 08:24 AM
Looks like your going to be a big contender as a full power lifter, glad you didn't use the smith machine this time.

george okunev
05-06-2010, 05:03 PM
Smith had its own gang around it. I dont know what what it was about yesterday but all the machines just had people standing around them and talking. Must be a new way of training that we dont know about. I dont think I am strong enough to try it.

george okunev
05-09-2010, 08:02 AM
09/05 ME Bench

Did alot more warmups to ge the blood in the triceps and elbow.

so lots of band and kettle bell warmups

bench
bar x20
135x10
176x10
220x10
264x8
308x6
add 3 board
353x3
397x3
add shirt
507x3
down to 2 board
551x2
573x1

close grip flat bench witgh feet on bench
308x6x2
264x6

lots more tricep work with DBs, bands and cables

home

The elbow never really bothered me today. wanted to go to 600 today of 2 board but a few people left so I ran out of spotters. oh well next time. I have 2 ME sesisons left. I will go full range for the next 2 weeks. weight is holding steady at 250lbs so it will be a very small cut to 242. All in all things are going very well. I will finalise my opener next week but I think I will open with around 585lbs, than 600lbs than hale marry to 661.5lbs. Volume day on tuesday and legs and sauna/spa on thursday.

george okunev
05-11-2010, 08:57 PM
11/05 light upper training.

Cutting back on training more and more now. wieght has climbed to 254lbs. Not too bad but getting close to too heavy.

raw deadlifts to warm the back up. no belt no suit (cant wait to try it the new suit out properly though)
bar x20
135x10
220x5
308x5
397x3

I thought about doing some floor presses but was advised against it to save my elbows.

CHR
just the frame x10
1 plate (44lbs) x10
2 plates (88lbs) x10
3 plates (132lbs) x8x3

seated rows
full stack x8x3

Military press
135 x10x3

heavy shrugs with rigshaw. These have been so good for my grip.
231x8
320x8x3

seated DB shoulder press mixed with BB bicep curls
shoulders 72lbs x8x3 per arm
biceps 110 x8x3

home.

elbow felt fine until I tried some floorr presses. I only went up to 220lbs but felt it right away. Stopped them quick smart. Other than that, everythink is feeling light and gives me a good pump. I make sure I have no more than 1 minutes rest between sets. I need to start getting my wieght down.

george okunev
05-13-2010, 10:56 PM
13/05 Me Lower

Well, a quick leg wrokout

leg press
176x20
441x10
617x6
794x6
970x3
1102x1 ( I really thought I could get 2 out but as i took a deep breath for the second, evrything that has anything to do with leg cramped)
529x10

hamy curls
full stack x6x3

lots of sets and reps of abs

tried to make sure that I didn't rest any more than 2 minutes between sets. Went to the pool, spa and sauna straight afterwards. Used the bands again while I was in the sauna, it wroks so well to get the blood into all the joints. 15 minutes in the pool, 5 miuntes in the sauna and 15 minutes in the spa. Contrast shower. managed to drop over 3 lbs in a little over 30 minutes. Everything feels good, looking forward to this sunday to finalise my weights for the comp.

Brian Hopper
05-14-2010, 10:07 AM
Some nice work George!!!!

george okunev
05-16-2010, 08:59 PM
16/05 ME Bench

Crashed and Burnt.

My Girlfriend has had a cold for 2 weeks. I guess you can only resist it for so long before you get it to.

bench.
bar x20x2 (should have known something was wrong right there. I was breathing heavy just after that)
135x10
176x10
220x6
264x6
308x3
353x1 (just wanted to see if I was doing seomthing wrong cause all the weights felt hard)
add 3 board
397x2 (rubbish, should have stopped 30 minutes ago)
add shirt
507x3 (easy, well some good news even if I am sick I can still control the groove ok. 3 board is a little over half way down for me)
down to 2 board
551x1 (might as well have tried it raw, what a mission)
take boards away
584xbig fat ZERO

Home.

584 will most likely be my opener. Got it to about 2 inches from my chest and lost vision and feeling, Pretty much blacked out. Thank you spotters for catching the weight. I supose better now than during the comp. I will have ashort sessions this tuesday. If warmups feel of ill stop and go again on sunday. If all goes well on tuesday, I wil skip sunday and go again next tuesday. Comp is only two weeks away now. Feeling better today. I hope I am all over it now and just need to get My opener in for my confidence.

Clifford Gillmore
05-17-2010, 05:46 AM
So if your feeling good tomorrow thats your last session? Hope its all out of your system big guy. 660 WILL fall.

george okunev
05-17-2010, 04:18 PM
If all goes well today than I will have one more me session either sunday or tuesday. If not than i'll have one on sunday and thats it.

Brian Hopper
05-17-2010, 07:34 PM
Sorry for the off day you had, but now it's time to bounce back from it.

george okunev
05-20-2010, 07:15 PM
20/05 Me bench

After the disaster last sunday I wanted to bench on tuesday but could not shake the flu in time. I think I still have a bit of it in me.

bench
bar x20
135x10
220x8
308x3
add 3 board
397x2
add shirt
507x3
down to 2 board
551x1 I think this was the first time whne I knew that more weight on the bar woul dyield a better bench
600x1 Better than 551. still cant focus rpoperly for some reason. My Mind is on other things even when I know I have to press.

clase grip raw
220 x12x3

lots of tricep extensions with rope and bands.

home.

Feeling alot better and all the wieghts feel very amanagable. Even with **** technique I can still push 600 which is good news. Bad news is I haven't gone to chest this cycle and my technique is ****. Need to focus more, its starting to really bother me. I think after this comp I might take 2 weeks away lifting heavy and just have a few visits to chiro and massage. I will bench again either monday or tuesday and go to the chest. Than its comp on sunday the 30th.

george okunev
05-20-2010, 07:19 PM
I think its time i invested in some pro help. I have been doing thesame thing for 3 years now and it has paid of hugely with the weights comming up but it has taken its toll on me mentaly.

Its time to get a fresh view on how to get stronger

Its time to switch to overkill

its time for Rob Luyando.

I dont know, it sounded cool in my head. LOL

Clifford Gillmore
05-21-2010, 04:20 AM
You'd better come down on Sunday to set up my damn shirt, I need to get someone to set me up on the comp day too - I just want you too be left alone to set a record :)

Hows the left arm treating you on the Phenom? Did it twist again?

Brian Hopper
05-21-2010, 12:09 PM
Did you shirt up twice this week???

george okunev
05-22-2010, 04:06 AM
Clifford, ill be there tomorrow to help ou setup and i will have to be there for the comp.

Brian I shirted up on sunday and than again on thursday. I will shirt up again on monday. I need to go to the chest just to get my head right. I know that if I dont do it training, it will play in my mind during the comp.

Brian Hopper
05-22-2010, 10:06 AM
IMO, that's way too much to be in the shirt.

george okunev
05-22-2010, 06:24 PM
I agree. but if I dont touch, i know that it will cause me huge grief during the comp. I have stopped all other training. all I do now is go to the pools and rest in the spa.

Brian Hopper
05-22-2010, 08:10 PM
When is your meet?

george okunev
05-23-2010, 08:07 PM
its on the 30th. last session today. feeling better today than I have for a few weeks. I am rested and i am prety sury I am over the flu. All this time in the spa and the pools have done my joints a world of good. I have inlisted the hepl of Rob Luyando to help me for Augusts Nationals. I have set my sle f a very ambitious target but I know I can do it if I put my heart into it. today will be quick. a few warmups than 3 board, 2 board and touch, DONE and DONE.

george okunev
05-25-2010, 03:30 AM
24/5 last me bench.

bench
bar x2x20
135x10
220x8
308x3
add 3 board
397x2
441x1 first time i have done that raw, very very easy
add shirt
507x2
down to 2 board
551x1 very easy and moved faster than the 507 did
no boards
584x1 on the video looks like it touched but i did not feel lit and it drifted way to far forward
584x0 held it there for too long and I got gassed

stretch and home

PROS: this was my 3rd day in the shirt in a little over a week and all the weights felt good.
my arch is getting better and I am finding a good position for my feet
I am more focused on benching
my ass did not come of once

CONS: this was my 3rd day in the shirt in a little over a week
on the last miss, my left elbow started to hurt
I really should focus on touching earlier in the cycle
really wanted to get 600 out of the way before the comp.

now its time to cut a few pounds, lots of ice, lots of relaxing in the spa and wish some one a happy 40th on there 34rd birthday.

george okunev
05-25-2010, 03:32 AM
HUGE PLUS

I have finaly convinced Lord Luyando to help me with my benching. I have sets my sites for the Nats in August. Overkill is on its way and I have 10 weeks to learn to kick ass in it.

I will keep you updated with how things go.

Brian Hopper
05-25-2010, 08:42 AM
Awesome work George, where's the video at?

george okunev
05-26-2010, 06:35 PM
Sorry brian no videos yet. My tripod has gone run arounds and has never come back. I will have videos of the comp up on sunday night.

I ended up getting an Ace pro squatter. I would have loved the Boss but I saw a new ace for sale for a price of a set of briefs and could not refuse. Plus its perfectly sized for me to start learning the suit. If only people would sell the boss suits regularly, i would have on eby now.

vdizenzo
05-26-2010, 06:55 PM
Nice work. It's great to see you'll be training with Rob. I have to get out to train with him someday.

george okunev
05-27-2010, 07:24 AM
Thank you for your support Vince it means alot, it really does. It will be great to get some guidance from a champion like Rob. My bench has been climbing very well this year but I know I have more in me. There isn't any one here I can turn to for help with a shirt or to help me get past certain weight barrier. I think there is 6 or 7 people that have benched 600 or more and none of them train with us. So I really hope Rob will help me get more out of my self anf the shirt. I promise to stick with this shirt for as long as i can. scouts honour and all.

Clifford Gillmore
05-27-2010, 03:04 PM
Between Rob correspondance and Mark Bell coming down here you'll have a wealth of information at your disposal. Good luck with the weight cut, don't kill yourself in the sauna! I'm going down on Sat morning if I'm a few lbs over after everything else is done, make sure you get someone to drive for you :)

george okunev
05-27-2010, 05:43 PM
The cut is going well. I have opted to stay away from medical help. I am on a vitamin C and water died. There is no chance of me getting a cold in the next 5 years after the amount of vitamin C I am going to go through. I have shed 5.5lbs in half a day yesterday. Only another 7 to go today. Piece of cake I say. Than I am gonig to invest intensly in our local causine after weigh ins tomorrow. I love that part. Cliff, let me know if you need any help on the day. I know Dennis will be there and so should Rod. Mick always shows up so its the full crew on our side.

george okunev
05-28-2010, 06:59 PM
Wolked in to the gym this morning a little after 6am and weight in at 245.6lbs. after alot of time on the bike and a couple of nice long hot showers weight in at 242lbs at 7.45am. I think its time to move to 275lbs class.

Clifford Gillmore
05-28-2010, 07:24 PM
Great so I get to compete against you at 242 and now I get compete against you at 275, I think I'll just go to 308 :D

Hope you get a few hours off work today to get some weight back on!

george okunev
05-29-2010, 12:42 AM
I am already on my marry fat way to putting weight back on. You are not competing against me you are competing with me. again your old BP's

george okunev
05-30-2010, 07:52 AM
30th of May.

First time i have bombed in a comp.

Should have listnned to my body more. and rested during my cycle. Now I am home, sick and couldn't even get my opener in. Oh well. All the warmups felt good.

bar x20
135x8
220x6
308x3
add 3 board
397x2
441x1
add shirt
529x2
down to 2 board
573x1

opened on 584. go it to the chest ok than when it came to press i felt my backside lift of the bench so i focused on bringing it down and as i did that, the bar drifted towards my head and i lost it. Got up and started to cough. I guess i never got over the flu and it never let me recover. took the weight again and on the way down my left elbow started to hurt. i dumped the bar to save it.

Oh well, its all learning experience. now i have to decide if I go up to 275 or do i stay in 242 for the nationals in august. I know that with my height of 6'2 and a bit I really should be a 275 perhaps even a 308. i just dont want to be a fat looking 275. When I was cutting weight, i did some cardio, i was pleasantly surprised that I was able to run around our block 3 times none stop and than do close to an hour on the bike straight after.

I am not that upset about today. I have learnt that I can handle The weight. All i need to do is train smarter. Thats where R.Luyando comes in. Stay tuned.

george okunev
05-30-2010, 07:56 AM
ill upload the videos on the 1st of june. I have maxed out my quota.

Brian Hopper
05-31-2010, 08:19 PM
I'm sorry to hear you bombed. All you can do is learn from your mistakes and correct them so you can improve!!!

george okunev
06-02-2010, 04:57 PM
Thank you Brian. I need to change my setup and tuck my legs a little more to stop my bum lifting of the bench. Besides that I am honestly believe I can do that weight and more. Combination of having a cold and squeezing the extra ME work did not help. I got my new overkill shirt in so I will start working with it on sunday. Its looks like Rob will dvide my week into heavy raw work and shirt work and trust me to keep my leg and back strength up along the way. Lastly I would like to say goodbye to the SDP shirt. I helped me play with weights I hoped it would but its too stretched out now. I can putit on my self and it mooves a few inches when i Bench. I am not going to get it altered and may put it on again when I am 280lbs+ cutting down to 275. Great shirt. easy to learn and forgiving with the groove. I just can not afford $350 every 3 to 4 times a year. Cant wait to see where the overkill will take me. Maybe one day I will move into the "pro journal section" LOL

george okunev
06-03-2010, 05:31 AM
03/06 legs

first day back really

legpress
364x8
540x6
628x6
717x6
805x3
628x8

leg curls
135x10x3 per leg

leg extensions
143x10x3

abs
situps with purple bands on swiss ball x12x3
situps with straight bidy weight x12x3
no more than 30 seconds rest

15minutes on bike for cardio

home.

45 minutes nice and quick. Got my first week of training from Rob. If it does not kill me on friday, it will kill me on tuesday. If I survive, well, lets just see if I survive.

Clifford Gillmore
06-03-2010, 05:42 AM
So friday is your new shirt bench day? I'm confused. I'd really like to see you SFW with the Overkill shirt!


Hmmmm, Predicting Robs work... Boards, boards, boards? :)

Brian Hopper
06-03-2010, 06:16 AM
Good luck with the new shirt and the new training from Rob!!!!

george okunev
06-03-2010, 04:47 PM
Thanks Brian.

Cliff, I will sill bench with the shirt on sunday. and do raw work on tuesday. Having said that, Rob has me in a shirt both days next week. A steep learning curve.

george okunev
06-06-2010, 06:19 PM
Had my first session with the new training routine. Would like to thank Rob Luyando once againfor taking me on. Especialy when he is so close to a comp him self.

Me Bench.

bench
barx20
135x10
220x8
308x8
shoulder started to pinch so I skipped one set and went to boards.
add 4 board
397x3
add Overkill shirt
485x3
529x3
573x2
617x2

loose the shirt and go to 5 boards raw
496x3x3

key press and some more light triceps

I was told to go to lower boards but this was the first day in the shirt. we barely go it on and it was only on the last set that we managed to get my hands out close to comp grip. All the others were close grip. I hope that my shoulder comes good soon. I have another massive session to come on tuesday. I really want to get through the weights that Rob set. I think that by August I will be able to do something special with his help. This morning I feel good. I am in pain all over but its pain that I expect to have. Shoulder held up well.

As for the shirt. I took advice from a few people to get a 2 ply shirt but with 3 ply sleeves. I am glad i listened. It gives you so much suport for you Triceps. I can see why people get all sorts of pb with that shirt. I think if we pushed for it. I could have locked out 700+. The more weight we put on, the better my groove was and the more drive i could get out. I had a post a while ago comparing the Inzer SDP vs the overkill. Well my final reply would have been that the SDP is easy to learn and allowed me to handle bigger weights and allowed me to build up my confidence with those weights. That confidence is what will help me now in the Overkill. The major fault of the SDP is that it stretches out so quickly. I dont think I will have that issue with the Overkill.

Clifford Gillmore
06-06-2010, 06:31 PM
Awesome session yesterday, I'm scared to think how much weight its going to take take to touch in the new shirt. Hopefully less than 700, LOL.

Brian Hopper
06-06-2010, 08:11 PM
Looks like a nice start with your new bench program!!!

george okunev
06-07-2010, 07:12 AM
thanks guys. I think once i lear the shirt 700 might not be such a bad thing to get to touch. I never understood why people try to get the lightest weight possible to touch. I think the harder it is to touch the more you have to drive with. But thats me and I am new. But jokes aside, I am looking forward to august. I am learning to listen to my body and my body is learning to scream louder at me.

george okunev
06-08-2010, 05:25 PM
Spent yesterday braking the shirt in a little more. Might have to stretch out of tje arms a little.

barx20x2
135x10
220x8
308x2
add 4 board
397x3 these are starting to feel very very easy
add overkill
507x3
573x2
661x1 should have done 2

stretch and home. have to postpone the training by a week due to the shirt being so new. start on sunday.

george okunev
06-13-2010, 11:44 PM
10/06 me lower

A little bit of a wasted workout. Got My new Ace squat suit and decided to try it out.
squat with box just bellow parallel
barx20
135x10
308x5
add squat suit with straps down
397x2
straps up but very loose
485x0 broke at the hip and knees but could not get any lower at all
573x0 got a little lower but still miles of the box.

single leg hamy curls
135x10x2 per leg

single leg extensions
165x10x3 per leg

a little bit of abs.

home

I need to hold some heavy weights to get my body used to them again. I used to be able to lock out and walk with 705lbs raw. Now even 573 felt very heavy. The suit fits well. I am 253lbs and I can get the suit on by my self in about 3 minutes. So once I bed it in and go upto 275 it should be spot on.

george okunev
06-14-2010, 12:02 AM
13/06 shirted bench and chest

bench
barx12x2
135x10
225x8
308x2
364x1
add 3 board and shirt(i put the shirt on and I shouldn't have)
474xdump on the boards. way too light
507x2
540x2
573x1
595x1
617x0 cam of the boards ok but i folded my elbows a little and it started to drift towards my head and spotters caught it.

raw bench of 3 board to failure
225x22 want 25+
275x9 want 15+
308x8 want 10+

DB press in slight incline
71x12x4

machine flys
165x12x4

home

First full session of Robs Training. My shoulders hurt now and I cramped badly a coupleof hours after training. The workout was great and the 617 did not go up on a technicality. Tuesday is shirt and triceps. I cant get the weight lower than a 3 with this new shirt. I hope to starts to give way soon. I would like to touch in it 3 or 4 times before the comp. I have 8 more traininh sessions left.

george okunev
06-21-2010, 09:08 PM
Have been very busy with work lately so fell bahind on posting up here for a couple of weeks. Plus work have restricted access on the web.

Tuesday 15/06 shirt work and triceps

raw bench
barx12x2
135x10
185x3 add 4brd
225x3 4brd
275x3 4brd
315x3 4brd
365x3 4brd
405x3 4brd
455x3 5brd
495x3 5brd

Speed Bench with @ 120 lbs of chains and a 3 brd
200x5x5

Reverse band bench (heavy bands) with shirt, close grip, pinkie on the ring due to rack size.
650x2
700x2
750x2 losgt my spotters. was going to go to 775lbs but cant do it by my self

Key presses
75x10x4

Than some single arm cable pushdowns and some "Kennelly DB extensions"

all for 4 sets of 12 reps

My elbows still hurt but not as much as they did on sunday. Will have to turn my training around to do the shirted bench before the speed work to make sure I have some spotters.

george okunev
06-21-2010, 09:19 PM
Thursday 17/06 beck work.

Had to go to local comm gym and fly through the workout.

bent over BB rows
barx10
135x10
225x10x4

seated rows
went up to 242x10x3

close grip pull downs
went up to 220x10x3

than made a mistake. this gym just got a very nice decline bench that no one uses so I had to try it out.
barx10
135x8
220x5
308x5
353x3
397x2
All raw and all felt good. But I have shirt and chest day on sunday.

george okunev
06-21-2010, 09:23 PM
Sunday Shirt Work and chest 20/06

Bench
barx12x2
135x10
225x8
275x5
315x2
345x1 (all raw full range)
475x3 3brd add shirt hard work but got it down.
510x3 3brd
540x2 3brd very good set
565x2 3brd crap
590x2 3brd less crap
615x1 3brd best of them all but I ended up getting a blood shot eye on this one that I did not notice till later. Oh well.

Raw bench - each set will be to failure.
225x25 3 better than last time
275x13 4 better than last time
300x8 the same as last time

DB press on slight incline
88x12x4

machine flys
176x10x3
165x10
143x6

home
Everything felt better than last sunday. I was worried after I did raw bench on thursday that it might hurt me today but all went well. Need to go to lower boards now. will try on tuesday.

Brian Hopper
06-22-2010, 09:15 AM
Blood shot eyes ROCK!!!!!