Every person who comes to the gym puts before itself a definite purpose, someone wants to become strong, someone to increase muscle mass who to lose weight, I came to the gym to get strong. With weight of 46 kg and height 150 cm, doing 1 a month, I showed good
Pavlov Konstantin in training 2011 Moscow
results in powerlifting, in the squat 100 kg bench press 70 kg and deadlift 110 kg.
In sport it is always important to train under the guidance of a competent coach, I’ve been lucky, I fell into the hands of my first and only coach Igor Derevyanko who immediately took up my preparation for the competition. Each athlete in powerlifting, my opinion is my favorite exercise, bench press, my favorite exercise in powerlifting.
During his career, I had to try a lot of different plans in preparation for any competition, and in particular this system of training by B. I. Sheiko and Louie Simmons and Frederick Hatfield and many other experts in the field of powerlifting, but my coach when not
Pavlov Konstantin exercise squats in 1991
replicate these systems and take something from them and developed his own system of training in Derevyanko I. G., is now one of the best in powerlifting, for which I am very grateful to him, he taught me a lot.
We have never crossed the load when needed to relax after a heavy load, we did and had a rest, until the body is again not adequately started to react to the loads.
In my training plan at the primary level consisted of the classic exercises of powerlifting: squat, bench press and deadlift. Also there was a small amount of auxiliary exercises for those muscle groups that were involved in this training day.
We’ve always used periods of training, preparation, precompetitive and competitive, all this combined with the group exercises the basic and preparatory.
In the beginning of my sports career, my training program included exercises for muscle pump and they had 4-5 exercises on each muscle group, allowing time to create a good muscular corset. In the future, the load in competitive drills increased and we have abandoned a large number of exercises for each muscle group.
On average an exemplary training program looked like this:
Pavlov Konstantin world championship 2004 South Africa, before the bench press.
Monday:
1. Bench press – 70 kg X12 reps x1 set , 80х10х1, 90х8х1, 100х6х3, 70х12х1
2. The layout of dumbbells lying on a bench – 5+5х12х1, 10+10х10х1, 15х15х6х3, 5+5х12х1.
3. Bench press at an angle of 45 – 55х12х1, 55х10х1, 55х8х1, 60х6Х3, 50х12х1
4. Triceps block 25х8х4
5. Wiring dumbbells standing – 6+6х8х3
6. Lifting dumbbells in front of you – 6+6х8х4
7. Press-3 set.
Wednesday:
1. Squat – 100kg х12 reps х1 set, 115х10х1, 125х8х1, 140х6х3, 100х12х1
2. The extension of the thigh – 30х6х4
3. Flexion of the hip – 30х8х3
4. Squats chest – 60х10х1, 70х8х1, 80х6х3, 60х10х1
5. Press-3 set.
Friday
1. «Good morning» -30х10х3
2. Deadlift – 90 kg х12 reps х1 set, 110х10х1, 120х8х1, 130х6х3
3. Hyperextension – х10х3
4. Press-3 set.
As it may seem, the load is not large, but it is enough for me to progress. Then of course there were so many different experiments, including performing basic exercises on the scheme 8 reps x8 set, 7×7, 6×6, 5×5, 3×3, 2×2, adding each week at 10 pounds each movement of basic exercises that have led to increased result.
My first competition took place on 28 August 1991 and it was a competition club where I started, so that’s I showed then: squat 125 kg, bench press – 85 kg., deadlift – 120 kg. and the amount of triathlon 330 kg and my own weight 47 kilos 500 grams.
Further, the training program was compiled in the percentage of maximum weight lifted in each of the competitive exercises, the squat, bench press and deadlift. My best competition performance: squat 275 kg at a bodyweight of 59 kg , bench press 200 pounds, deadlift of 227.5 kilograms with weight of 56 kg and the sum of 700 pounds at a bodyweight of 59 kg.
So looked about the training program in the preparatory stage:
Pavlov Konstantin world championship 2004 South Africa.
1 training:
1.Hyperextension kg 10х4
2.Squat 50% 5 reps x 1 set , 60% 4×1, 70% 3×1,
75% 3×1,80% 3×4
3.Bench press – 50% 5×1, 60% 5×1, 70% 4×4
4.Bench press dumbbells kg 8×4
5.Triceps on the block – kilos x 8 x 5
6. Press 3 sets to maximum.
2 training:
1.Hyperextension kg 8×4
2.Deadlift standing on the dais – 50% 3 repetitions x 1 set , 60% 3×1, 65% 3×1, 70% 2×3
3.Bench press – 50% 5×1, 60% 4×1, 70% 3×1, 75% 3×4
4.Pull the terminals from the knee – 60% 3×1, 70% 3×1, 80% 3×2, 85% 3×3
5.The leg press – х6х5
6. Press 3 sets to maximum.
3 training:
1.Hyperextension kg 8×4
2.Bench press – 50% 5×1, 60% 4×1, 70% 3×1,80% 2×2, 85% 1×3,80% 2×2
3.Squats– 50% 4×1, 60% 4×1, 70% 4×4
4. Triceps on the block – kg 6×4
5. Press 3 sets to maximum.
Pavlov Konstantin world championship 2004 South Africa
4 training:
1. Hyperextension kg 4×6
2.Deadlift – 50% 3×1, 60% 3×1, 70% 3×1,75% 2×4
3.Bench press grip -55% 4×1, 65% 4×1, 75% 4×4
4. Deadlift the terminals – х4х4
5.Squat on his chest, х5х5
6. Press 3 sets to maximum.
In the preparatory period. all competitive exercises are performed without the use of special gear, only a belt and bandages.
If you have any questions please contact me by e-mail pavkos56@yandex.ru
Well that’s it, to be continued!
Again thank the company “Titansupport” and President Alaniz Pete, thank you Pete!!!
