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Post by jimpope on Mar 9, 2008 15:49:13 GMT -5
3-9-08
Squats-(bwt 336.2) The scale was not happy..."get the hell off!!!". I dropped to 65% of the 633lbs to start over again for squats
sit ups 75
Raw (just a belt and knee sleeves)
315x5
410x5
410x5
410x5
410x5
515x3
Next squat day add 5 lbs 3-17-08
Deads (just belt)
505x3
600x1
600x1
600x1
Next Deadlift day 3-23-08
It was test day for Ron and Jake today. Both of them did a great job. Jake adding 65 lbs to his total from December. Ron a nice 40 lbs to his total. Gary take care of that injury.
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Post by jimpope on Mar 14, 2008 2:05:44 GMT -5
03-13-08
Bench-(bwt 328.4) I tried a little shock treatment for my bench today. My bench has gone not where fast in a long time so I decided to bring in a bench shirt once a month. Big Josh Wehrmann was nice enough to give me one of his old (56)Titan Fury . I have not had a bench shirt on for about 4 year. The shirt was big enough that I got it on by myself with just a little help from my son. My son has never been around a bench shirt so he didn't know what to expect. All I can say, he and I had a Father/Son priceless moment with my attempt at 455. He was my only spotter so when the bar come down 3 inches and stopped. His eyes got as big as a dinner plate as I pushed the weight back up and in the rack. . Then I told him, I needed to go up to near 500 to get the bar down to my chest. At that point he didn't feel comfortable spotting with that much weight. I grabbed his shoulder and told him that I would wait until we had some more spotters.
sit ups 80
Raw (just a belt)
135x10 1 pause
225x5 1 pause
285x5 1 pause
285x5 1 pause
285x5 1 pause
285x5 1 pause
365x1 w/ pause
Add size 56 bench shirt
455- the bar only come down about 3 inches and stopped.
add 5lbs on next Bench day 03-21--08
4 set of 5
Close Grip Bench 225
DIPS 5,5,4,5
CB Tricep Ext. 115
Tricep Ext 70
Seated DB Curls 45
Standing CB Curls 115
Preacher Curls 100
treadmill- 15min
The workout was finished and a couple guys show up. I teld them what happened when I put on the shirt. They offered to spot if I wanted to try it again. I couldn't pass up the offer so I loaded the bar to 475. The bar came down to within an inch of my chest and stopped. I tried to push it back up and it didn't move. Today the shirt was to much for me so I will put it away until next month and try again
PS Jake you did a great spotting job..Thanks
Thanks Big Josh for the shirt.....
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Post by "ronnybench" on Mar 14, 2008 6:11:04 GMT -5
I like the body weight.  The shirt thing could be dangerous.  Perhaps we need to discuss a once a month bench session for shirts. |
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Post by jimpope on Mar 14, 2008 11:36:34 GMT -5
Ron,
I may have to take you up on that offer....I got the deer in the headlights look from Jake.....Thanks
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Post by jimpope on Mar 18, 2008 2:59:36 GMT -5
3-17-08
Squats-(bwt 331.4) It was an interesting squat day. Gary Hart call in sick but I think he just wanted the green beer more (LOL). So, it was Chris, Jake, and I ready for a good day of squats. Well, about midway into the work out Jake fell backward with 225lbs. Chris was doing the spotting and went to the floor with Jake. Everybody turned out okay with just a few marks. I just didn't get that warm feeling when it was my turn to squat (LOL).
sit ups 80
Raw (just a belt)
325x5
375x5
415x5
415x5
415x5
415x5
550x1
Add 5lbs on next squat day 3-23-08
4 set of 5
Leg Curls 210
Rear delts (machine) 140
Shoulders press (machine) 100 Had a lot of discomfort in shoulders
Shrugs 315 (over hand grip)
U.R. Rows 135
Pull Downs front 190
T- Rows 90
Seated Rows 175
Its been awhile since we did the assistance work with squats. It felt good when we got finished all of it done.
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Post by jimpope on Mar 21, 2008 19:06:10 GMT -5
03-21-08
Bench-(bwt 327.2) I made a slight adjustment by moving my hands last week. It seem to make a difference today. The 385 had not felt that lite in a very long time and it went up easy.
sit ups 80
Raw (just a belt)
135x10 1 pause
225x5 1 pause
290x5 1 pause
290x5 1 pause
290x5 1 pause
290x5 1 pause
385x1
add 5lbs on next Bench day 03-27--08
4 set of 5
Close Grip Bench 225
DIPS 5,5,5,5
CB Tricep Ext. 120
Tricep Ext 80
Seated DB Curls 45
Standing CB Curls 120
Preacher Curls 110
treadmill- 15min
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Post by jimpope on Mar 23, 2008 14:46:45 GMT -5
Squats-(bwt 330.2) Had a little hitch in my back so I took it a little lite
sit ups 85
Raw (just a belt)
325x5
375x5
420x5
420x5
420x5
420x5
550 I just stood up with the weight for a few seconds and then returned it.
Add 5lbs on next squat day 3-31-08
Deads(just belt)
505x1
605x1
605x1
605x1
Add 5lbs on next deadlift day 4-06-08
4 set of 5
Leg Curls 210
Rear delts (machine) 155
Shoulders press (machine) 110 Had a lot of discomfort in shoulders
Shrugs 405 (over hand grip)
U.R. Rows 135
Pull Downs front 190
T- Rows 90
Seated Rows 175
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Post by jimpope on Mar 28, 2008 8:31:34 GMT -5
03-28-08
Bench-(bwt 325.4) I've been fighting sickness all week and spent the last two days in bed. I wasn't up to lifting yesterday so I hit it this morning.
sit ups 50
Raw (just a belt)
135x10 1 pause
225x5 1 pause
295x5 1 pause
295x5 1 pause
295x5 1 pause
295x5 1 pause
385x1
When you get old you just don't kick sickness as easy as before......LOL
PS Going back to bed
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Post by jimpope on Mar 31, 2008 22:05:39 GMT -5
3-17-08
Squats-(bwt 323.2)
sit ups 80
Raw (just a belt)
325x5
375x5
425x5
425x5
425x5
425x5
Add 5lbs on next squat day 4-06-08
4 set of 5
Leg Curls 210
Rear delts (machine) 170
Shoulders press (machine) 110
Shrugs 405 (over hand grip)
U.R. Rows 135
Pull Downs front 190
T- Rows 90
Seated Rows 205
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Post by jimpope on Apr 4, 2008 7:02:34 GMT -5
04-04-08
Bench-(bwt 328) I hit it at 5am this morning so I can head to Richmond later today.
sit ups 85
Raw (just a belt)
135x10 1 pause
225x5 1 pause
300x5 1 pause
300x5 1 pause
300x5 1 pause
300x5 1 pause
385x2
add 5lbs on next Bench day 04-10--08
4 set of 5
Close Grip Bench 235
DIPS 5,5,4,4
CB Tricep Ext. 120
Tricep Ext 90
Seated DB Curls 50
Standing CB Curls 120
Preacher Curls 120
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Post by jimpope on Apr 6, 2008 15:47:08 GMT -5
04-06-08
Squats-(bwt 326) I just wasn't up to 100% today but hit my numbers.
sit ups 80
Raw (just a belt and knee sleeves)
325x5
375x5
430x5
430x5
430x5
430x5
555x1
Next squat day add 5 lbs 04-14-08
Deads (just belt)
505x3
610x1
610x1
650x1
Next Deadlift day 04-18-08
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Post by jimpope on Apr 10, 2008 13:09:44 GMT -5
04-10-08
Bench-(bwt 324.8) I moved up my numbers on the warm up sets and adding a set of 10 with the empty bar.
sit ups 85
Raw (just a belt)
Barx10 1pause
225x10 1 pause
275x5 1 pause
305x5 1 pause
305x5 1 pause
305x5 1 pause
305x5 1 pause
385x1
add 5lbs on next Bench day 04-18--08
4 set of 5
Close Grip Bench 245
DIPS 5,5,4,3
CB Tricep Ext. 120
Tricep Ext 100
Seated DB Curls 50
Standing CB Curls 120
Preacher Curls 140
Treadmill 30 min.
Good luck to Ronny Bench at the IPF Master World Bench Contest. I'm sure you will do just fine.
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Post by jimpope on Apr 14, 2008 19:54:50 GMT -5
4-14-08
Squats-(bwt 324) Running a little short on spotters today. So I went on with the program until I got to my heavy single. By that time I had two spotters in Sonny and Chris. Thanks Guys
sit ups 85
Raw (just a belt) I moved up the warm up numbers today.
375x5
405x5
435x5
435x5
435x5
435x5
555x1
Add 5lbs on next squat day 4-20-08
4 set of 5
Leg Curls 210
Rear delts (machine) 170
Shrugs 405 (over hand grip)
U.R. Rows 135
Pull Downs front 190
T- Rows 90
Seated Rows 205
Treadmill 30 min
PS I want to wish Gary Hart a get well and a fast recovery.
Again, Good luck to Ron this weekend at the World Master Bench Contest.
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Post by jimpope on Apr 18, 2008 12:14:14 GMT -5
04-18-08
Bench-(bwt 324)
sit ups 85
Raw (just a belt)
Barx10 1pause
225x10 1 pause
275x5 1 pause
310x5 1 pause
310x5 1 pause
310x5 1 pause
310x5 1 pause
405x1
add 5lbs on next Bench day 04-24--08
4 set of 5
Close Grip Bench 250
DIPS 5,5,5,3
CB Tricep Ext. 120
Tricep Ext 100
Seated DB Curls 50
Standing CB Curls 120
Preacher Curls 140
Treadmill 30 min.
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Post by jimpope on Apr 20, 2008 15:26:50 GMT -5
4-20-08
Squats-(bwt 324.6) I hear when you get old you start to forget stuff. Well this morning, I forget to take my knee sleeves to the gym with me. So, I did my squat without them and I'm still able to walk just fine. I must be getting old so I better leaving myself notes.
sit ups 85
Raw (just a belt)
375x5
405x5
440x5
440x5
440x5
440x5
555x1
Add 5lbs on next squat day 4-28-08
Deads(just belt)
505x1
615x1
615x1
650x1
Add 5lbs on next deadlift day 5-04-08
4 set of 5
Leg Curls 210
Rear delts (machine) 170
Shrugs 405 (Hook grip)
U.R. Rows 135
Pull Downs front 200
T- Rows 90
Seated Rows 205
Treadmill 30 min.
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