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Post by billduncan on Aug 6, 2008 14:41:02 GMT -5
BP 215 -- 6 x 3
12 kg kettlebell -- 1 arm swings (10 per side)
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Post by billduncan on Aug 8, 2008 9:56:37 GMT -5
SQ
405 -- 2
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Post by billduncan on Nov 23, 2008 16:21:12 GMT -5
Inconsistent training yields inconsistent results...
We just got back from WDFPF Worlds and...
Daniel 1st place T1 at 220 with lifts of 115-95-115-325 (new meet PR bench; new ADFPF American record bench; established WDFPF world records for T1 220_
Bill 2nd place M2/3rd place Open SHW with lifts of 242.5-135-215-592.5 (new ADFPF American record squat record at SHW M2)
I went 7/7 before missing a 232.5 kg DL on a quirky downward motion at the top of a hard fought attempt. Had I got this one in, I might have had 1st M2. The other guy and I have been battling it out for M2 records. I'll be in a new age division in January.
Great meet! Great people! Our first truly international meet. 100+ lifters in the unequipped division; today (Sunday) is the equipped division.
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Post by "ronnybench" on Nov 23, 2008 16:30:28 GMT -5
Great Job Bill, you and Daniel Both. Hey, I keep trying to up load that double dead lift pic to you but it seems it is too big for my ISP. I will cut a dvd of it take it to work and FTP it to you. I will do it this week. Once again congratulations, and have a dreat Thanksgiving.
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Post by billduncan on Apr 5, 2010 9:37:22 GMT -5
Walked a mile with my bride on our 18th anniversary. Today, training for ADFPF Natls resumes.
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Post by "ronnybench" on Apr 6, 2010 11:04:10 GMT -5
Congratulations on the anniversary Bill. Pat and I celebrated 37 years last Wednesday when we were in Orlando. Best of luck with the training.
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Post by billduncan on May 9, 2010 20:03:50 GMT -5
Daniel's got a bee in his bonnet for bench and is not known for his patience, so after max effort (255 x 5 x 1)on Thursday and DE on Friday(205 x 4 x 5), yesterday, at the sound of "Dad, you want to lift?" I quickly went through the bench exercises I know and decided on rack presses (from just above 90 degrees). Here it is:
55 -- 10
105 -- 8
145 -- 6
235 -- 4
285 -- 3
325 -- MISS for me; Daniel did 3, then 2 more
My son now officially outbenches me.
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Post by billduncan on Apr 20, 2011 19:12:45 GMT -5
I can't believe it's been almost a year since I posted a workout. Last summer, after working 2nd shift in a warehouse for a month, and with little training, I lifted at the ADFPF PL Nationals. When my raw squat sucked 473, I dug out my old suit and squatted 578 single ply with 1 meter wraps. Since then, I've contined to train raw, but bought a new F6 (loose fit) and custom Dual Quad (very tight fit). My next meet is in 10 days and it took 2 guys 15 minutes to get me in the new suit. Suit and belt, I could only get 500 4" above parallel. I may have to use my old suit, new shirt, and try the new suit next month at the USAPL Illinois State/Great Rivers Open meet. Then, off to China with Noah (Daniel graduates in a month) for 6 weeks. I keep up with the Pope on Youtube (you, Mr. Pope, are a certified freak of nature), but I miss my Ronnie B.
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Post by "ronnybench" on Apr 22, 2011 7:20:10 GMT -5
Hey Bill!
What a treat to see your post. First Jim comes back and then you. I dont feel like a sole survivor anymore. I think that with Mad shutting down the "original forum" we might see more folks dropping in here.
Best of luck to Daniel and I know Noah will have good time with you in china.
Think you might make raw nationals this year in PA? I will be there.
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Post by jimpope on Apr 22, 2011 16:27:00 GMT -5
Bill,
All I can say is "stay strong" and thanks!!!!
Jim P
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Post by billduncan on Jun 2, 2012 13:36:35 GMT -5
I keep losing the URL for the board, so it's been another year since I posted.
My goals, at present, are:
Lose weight (in three stages)
-- under 319 (145 kg)
-- under 308 (140 kg)
-- within 5 pounds of 275 (125 kg)
In order to lose the weight (at the rate of 1-2 lbs avg per week), I need to eat fresh veggies and fruits, then protein, while minimizing extra sugar and salt.
At the same time as I clean up my diet, I'm (ugh, I don't even like to say it) adding cardio, in the form of the elliptical trainer and walking. This week, so far, I have walked 4.75 miles.
Finally, I'm still training. I have qualified to lift in the WDFPF PL Worlds to be held in Boston the last week of October. I'm also training for the USAPL Raw Nationals in Killeen TX the first weekend of August. I want to set meet records at both meets, lifting raw (no knee wraps or knee sleeves).
I'm using a raw bench routine that Rodney Wood gave me that employs narrow grip barbell bench and dumbbell work.
Yesterday's workout:
Squat superset with bench press
SQ BP
150 x 5 50 x 5
225 x 4 100 x 4
325 x 3 150 x 3
425 x 2, 2 200 x 3
455 x 1 225 x 3
475 x 1 250 x 2
275 x 2
Next week, I'll superset pulls with bench
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Post by billduncan on Jun 9, 2012 8:23:42 GMT -5
Monday Workout at Home
Another strange workout idea.
Noah
bp -- 1 x 50 x 20reps
1 mile walk
dl -- 1 x 150 x 10reps
Me
bp 1 x 100 x 30 reps
1 mile walk
dl -- 1 x 250 x 10 reps
Phase 2
bp
4 sets x 5 reps x 150 (med grip -- pinkie on the ring -- then comp grip -- index finger on the ring)
Wednesday Workout at Home
SQ
150 x 5
250 x 4
350 x 1
400 x 1
465 x 1
BP
155 x 5
200 x 3
235 x 2
250 x 1
275 x 1
325 x 2 (Single ply F6)
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Post by billduncan on Mar 8, 2013 12:53:00 GMT -5
Currently Training for USAPL MO State/ Ozark Open
2 weeks out
Tuesday:
Squats to 450 x 2; (high) 500 x 1 -- no wraps or belt
Thursday:
Deadlifts to 475 x 1 (miss, grip slipped at top) and 460 x 1 (grim still problematic)
Saturday:
Bench to 265 x 3, 275 x 1, 285 x 1 (plan)
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Post by billduncan on Mar 26, 2013 12:30:16 GMT -5
Meet Results -- 2013 USAPL Missouri State 23 MAR 13 SQ 220 242.5 250 (AM REC M2a SHW Raw) Pulled left groin helping someone warm up for bench BP 122.5 132.5 137.5 (Tied Raw Meet PR) DL 65 67.5 87.5 TO 475 Monday, 25 MAR 13 Bench Press 50 -- 10 100 -- 10 150 -- 10 200 -- 5 230 -- 3, 3, 3, 3, 3 Attachments:
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