Paul Revelia Headed to the Pro Stage for the First time

[fltallpaul]

I think you meant 455. I've seen you squat! lol

After reading through some of the journals of people who have done SMOLOV there are some crazy jumps in Max's. 455 is not out of the question. I would do a backflip if that happened.

Finish!!

What's the rush?!

March I have some stuff going on with a Ski Trip and then travel for Ron Parmeter's bodybuilding show in Plattsburgh. I am going to do the 3's wave for sure and then i will decide.

Hey.. I am in for the marathon, its never a sprint now is it

True!

[Ccm644]

I did enjoy your YouTube transformation

Amazing work and great motivation, be good to see what the future brings

Keep killing it

[fltallpaul]

January 24th, 2013

Overhead Press
155x9

Hammer Strength Iso Lateral Lat Pulldown
135, 4 sets of 8-10

Incline Bench Press
275x5 (2 sets)

Machine Rows
250x8, 4 sets

Close Grip Bench Press Paused
225x5, 4 sets

Side lateral Raise Machine
125x19

HS Preacher Curl
95x8\70x10

HIIT Cardio 4, 30 second sprints

Pretty laid back night in the gym. Anything that is not squat day is pretty easy in my mind. I was able to get 9 reps with my prescribed weight for 5. Overhead press is not something I am really concerned with but I am hoping it has carry over to bench press. I also notice that my core gets activated.

Incline press felt good again and I did 2 sets of 275 with no spot. My body is really is a good groove right now, every week I feel stronger and fuller. Tonight is my test with deadlifts for 355. I am hoping for 10-15. I have done 405 for 10 in the past so I know I have it in me. I am just not sure where I am currently...tonight will be a fun test.

[Emekaokammor]

January 24th, 2013

Overhead Press
155x9

Hammer Strength Iso Lateral Lat Pulldown
135, 4 sets of 8-10

Incline Bench Press
275x5 (2 sets)

Machine Rows
250x8, 4 sets

Close Grip Bench Press Paused
225x5, 4 sets

Side lateral Raise Machine
125x19

HS Preacher Curl
95x8\70x10

HIIT Cardio 4, 30 second sprints

Pretty laid back night in the gym. Anything that is not squat day is pretty easy in my mind. I was able to get 9 reps with my prescribed weight for 5. Overhead press is not something I am really concerned with but I am hoping it has carry over to bench press. I also notice that my core gets activated.

Incline press felt good again and I did 2 sets of 275 with no spot. My body is really is a good groove right now, every week I feel stronger and fuller. Tonight is my test with deadlifts for 355. I am hoping for 10-15. I have done 405 for 10 in the past so I know I have it in me. I am just not sure where I am currently...tonight will be a fun test.

Awesome work Paul. Depends on how your body is feeling but i know you can pull 355 at lease 15 times. Go after it

P.s. get ready to backflip!

[fltallpaul]

I got it for 13 Emeka, not bad!

[rakan92]

Gr8 videos paul . I just realized you have a youtube channel , so of course subscribed immediately . Keep them coming !

[The Solution]

What kind of cam are you using for recording?

[fltallpaul]

Gr8 videos paul . I just realized you have a youtube channel , so of course subscribed immediately . Keep them coming !

Thanks...share them with anyone who you think would like them. Much appreciated.

[fltallpaul]

What kind of cam are you using for recording?

Sony Bloggie. Not great quality but easy to transport and it looks like a phone so no one complains when i film.

[fltallpaul]

Sunday Funday

DB Curls
Weighted Decline Situps
Machine Preacher Curl
Leg Raises

HIIT cardio, 4 sprints, 30 seconds each with 2:30 between.

Got in the gym for a quick but effective workout and now I am ready to start the 3's wave.

[BabyOilBrah]

Paul do you do the deloads every 4th week? I didn't after the 10s, and now I'm in week 3 of the 8s, and my body feels great even while cutting.

[fltallpaul]

Paul do you do the deloads every 4th week? I didn't after the 10s, and now I'm in week 3 of the 8s, and my body feels great even while cutting.

I did the deload after 8's. I am not doing it this week because I feel great and want to push myself. I am going to push through without another deload then right into SMOLOV microcycle, then base meso...then hopefully I won't squat like a girl anymore.

[BabyOilBrah]

I did the deload after 8's. I am not doing it this week because I feel great and want to push myself. I am going to push through without another deload then right into SMOLOV microcycle, then base meso...then hopefully I won't squat like a girl anymore.

Agree, I'll listen to my body which feels great at the moment. I've also chose only to do the prescribed reps in the first 2 weeks, then week three, go all out for the "test set". Best of luck with smolov, I'll be following along to watch the pain that will surely ensue.

[Emekaokammor]

I got it for 13 Emeka, not bad!

Thats is what i call gettin it dun!! Good work Paul!

[fltallpaul]

Monday January 28th, 2013

Flat Bench
275x3(7 sets)

Nuetral Grip Pullups
bwx8, 4 sets

Incline DB Flyes/machine Flyes

HS High Row

Low Cable Row

Standing DB Shoulder Press

Super Easy night benching. I did all my reps on bench with a complete pause on my chest and had no issues. I am working on going a bit wider during my pressing which hopefully will bring a higher number this year in competition. My back work was great as well, alot of heavy but controlled reps. Every thing else was just a nice bit of accessory work. Tonight is the real workout as I will be squatting with 285 for sets of 3. I can't wait.

[BabyOilBrah]

Nice benching, just be weary on going wider. I did it last year and I did work up to a new max, but got some shoulder discomfort from it. I stick to pinkies on the rings now (was all the way out to index fingers on the rings).

[robertfah]

^^^x2...strong benching sir

[The Solution]

I have read and watched a lot of you tube series vids (elite fts) that go against be Ching wider and the amount of stress and injury it could cause on shoulders. Not sure if its 100% true

Interesting debate what makes you feel a wider bench leads to greater progress ?

[BabyOilBrah]

I have read and watched a lot of you tube series vids (elite fts) that go against be Ching wider and the amount of stress and injury it could cause on shoulders. Not sure if its 100% true

Interesting debate what makes you feel a wider bench leads to greater progress ?

Personally for me, being about Pauls height, the ROM for long-armed individuals like us can be extensive to say the least. Widening the grip lessens that. It also allowed me to strengthen my chest and front delts more, and got me stronger off the bottom portion. I've never had an issue with lockout, so working this way led to a new PR. However it put significant stress on my shoulders and I got some shoulder pain from it for a few months after. Have gone back to a slightly narrower grip.

[fltallpaul]

Nice benching, just be weary on going wider. I did it last year and I did work up to a new max, but got some shoulder discomfort from it. I stick to pinkies on the rings now (was all the way out to index fingers on the rings).

My grip has been pretty narrow recently. I don't plan on going so wide its awkward, my shoulders and triceps are both pretty strong so I want to find my sweet spot.

^^^x2...strong benching sir

Eh..I want 400 this year.

I have read and watched a lot of you tube series vids (elite fts) that go against be Ching wider and the amount of stress and injury it could cause on shoulders. Not sure if its 100% true

Interesting debate what makes you feel a wider bench leads to greater progress ?

I don't think i am going as wide as you imagine. I still keep my elbows pulled down and bring the bar down below my chest. I will shoot a new video next week and post it.

Personally for me, being about Pauls height, the ROM for long-armed individuals like us can be extensive to say the least. Widening the grip lessens that. It also allowed me to strengthen my chest and front delts more, and got me stronger off the bottom portion. I've never had an issue with lockout, so working this way led to a new PR. However it put significant stress on my shoulders and I got some shoulder pain from it for a few months after. Have gone back to a slightly narrower grip.

Honestly my arms are so long I don't think going super wide reduce's the range of motion that much that it matters. I have never had an issue at lockout, I always stall half way up so that is why I am experimenting.

Here is a video from when I first started powerlifting in 2010. This is about how wide I am going currently. I am trying slight wider and slightly narrower to find my comfort zone.

[BabyOilBrah]

Strong bench, your grip looks wider than mine. Impressive.

[TIUjoe]

Hey Paul,

Great transformation video! You said in the video that your back was a weak point for you at which point, and it looks to me like you have developed a real nice back. What were some of the things you did to improve in that area?

[demonwareltd]

Strong bench, your grip looks wider than mine. Impressive.

Agree. Your bench press with as tall as you are and as long as your arms are is great! Lol at the squatting like a girl comment. I bench like a girl though - we all have our feminine side I suppose

[fltallpaul]

Hey Paul,

Great transformation video! You said in the video that your back was a weak point for you at which point, and it looks to me like you have developed a real nice back. What were some of the things you did to improve in that area?

well for one I made it a priority. Once you get on stage and see your weaknesses it really drive home what you need to do. I personally focused on pullups, heavy rowing and deadlifts. Over time I have found the underhand rows are the best for me. I also get a great feeling out of narrow and high pulling, either from pullups, hammer strength or cables. Bent over rows have never been much help until I tried them underhand and with nuetral grip like tbar rows. Now I am focusing on just building more strength in all my lifts.

Thanks BTW.

Agree. Your bench press with as tall as you are and as long as your arms are is great! Lol at the squatting like a girl comment. I bench like a girl though - we all have our feminine side I suppose

It still amazes me how easy it is to bench press and how much damn effort I put into a squat.

[fltallpaul]

January 29th, 2013

Squat
285x3(7 sets) No belt, no sleeves

Hack Squat
4 sets

Pause Deadlifts
5 sets(pause at the knee)

Calf Press
4 sets

Typically i would have done more on this night but the squats really took alot out of me. I would have liked to add another quad movement but my back was pretty fried so I thought better of it. I was pretty damn pleased with myself on my squats. There were actually a few times during the sets that I thought to myself how light it felt. Overall very pleased with the progress I have made since this program began. Deadlifts this week will be challenge as well.

[fltallpaul]

January 30th, 2012

Not a damn thing!

[jpfaherty]

January 30th, 2012

Not a damn thing!

Sit on the couch and watch that million inch TV you got at least?

[fltallpaul]

Sit on the couch and watch that million inch TV you got at least?

[fltallpaul]

Thursday January 31st, 2013

Standing Overhead Press
150x3, 7 sets

Reverse Cable Pulldown, underhand
200x10, 5 sets

Incline Bench Press
225x5, 275x2, 295x1, 315x1, 275x3, 225x7

DB Rows
75x10, 80x10, 90x10, 100x5, 110x5, 120x5

Flat DB Press
100x10, 110x10, 120x10

Dips and AB Raises Supersets

Good night in the gym. Had some fun with pressing, felt like testing my strength. I was pretty happy after heavy shoulders I was still strong on the incline bench.

Tonight is deadlifts, can't wait.

[Bnizzle163]

Idol fan? Srs?

I used to never miss an episode (from season 2 till about 2 seasons ago). I tried watching a new episode but I simply cannot stand Nicki Minaj lol.

Oh, and awesome work on the squats, too