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Post by "ronnybench" on Oct 14, 2007 15:50:45 GMT -5
First post!
My name is Ron Beuch (BIKE) my friends and fellow lifters also know me as "ronnybench". I have been competing since the Va. Open in 2003. I have been a member of and competed in the USAPL. APA. and the 100% Raw federations. I have been a USAPL referee since April 2004.
I am currently training for the USAPL Bench Press Nationals in Denver (17th & 18th of November). I will lift equipped in that contest using Titan Fury bench shirts. I will then compete raw in the full meet at the USAPL VA State Championships (8th of December)
I am honored to train bench with Dememtrius Big "D" Maoury on Thursday and squat and dead with Jim Pope on Sundays. Every other Sunday Gary "G-man" Hart joins us to train squat and dead.
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Post by "ronnybench" on Oct 14, 2007 16:03:06 GMT -5
Last Thursday bench 10/11/2007
Cambered bar (close grip)
10xbar very slow for stretch
3x10x135 explode out of the hole
Straight bar raw
10x135 close grip
5x225 close grip
1x315 (belt and wrist wraps) 2-3 seconds pause
Shirt work (belt and wrist wraps)
size 48
1x425
size 46
2x485 off two board
2x1x505 off one board
1x525 no boards full pause (this one traveled about 2 and a half inches)
Decline bench
10x315
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Post by "ronnybench" on Oct 14, 2007 16:10:23 GMT -5
Squat 10/14/2007 we train squat raw (belt only)
10xbar
10x145 we have been using the collars
5x235
5x315 used clips
2x5x325
1x385 Slow but solid, raw pr
No dead today. Jim was awesome with his 465 work sets
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Post by John Shifflett on Oct 14, 2007 21:47:54 GMT -5
Good deal Ronny are you lifting at 242 for the Nationals? Is Big D going to Denver as well?
I am lifting at the 100% Raw World Bench Press that same weekend.
I am leaving tomarrow afternoon to visit my oldest son John Anthony in Boise, ID. I will be home early am Saturday morning.
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Post by "ronnybench" on Oct 15, 2007 6:57:38 GMT -5
John,
Yes I will be lifting at 242. The only reason I was in the 275's for the World Bench meet was to make room for Mike Bridges at 198. The Coaches asked three of us to bump up a weight class. The move was a very good coaching decision, Mike took gold for 12 team points. I think that lifiting at worlds is and should be about what is best for the team. I think one reason that I have been invited three years in a row is for being a "team player". Good luck in Carrituck John.
I dont know if 'D" is going to USAPL bench nationals, he definitely should, but his Dr. schedule is tight. I will ask him Thursday.
Have fun with your son. I hope we will see you in PA at Nikos meet. Pat and I will be driving up with Jim and his wife Becky. I will be cheerleading.
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Post by "ronnybench" on Oct 18, 2007 22:55:35 GMT -5
10/18/07 heavy bench night
body weight 242
"D' told me he wouldn't be going to Denver. Seems that he is in the same "no money to spare right now" place that most of us find ourselves in more often lately.
It has been a rough week at work. There is tremendous amount of tension and high levels of stress when deadlines arrive for deliverables. I am often impatient with my co-workers. I need to work on that for my own personal mental health. The point being here that stress affects your sleep which in turn affects your strength and endurance. However, the other side of the coin is that at least for me, lifting heavy weigth relieves the stress and clears my mind giving me insight to what I need to do to attain a better state of personal well being. (got that grasshopper?)
cambered bar
10xbar
2x10x135
straight bar close grip
10x135
5x225
raw single at 315 with wraps and belt
shirt (48)
1x430
1x455
shirt (46) 3 board
1x505
1x505 missed (just too heavy)
decline bench (wraps)
10x315
8x315
5x315
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Post by "ronnybench" on Oct 21, 2007 16:00:26 GMT -5
10/21/2007 body weigjt 243.5
Squat and deads raw (belt only)
10xbar
10x145
5x235
3x325
3x345
2x365 PR
1x390 PR
Deadlift
335
dual overhand and held for 10 count
switched to alternate grip
5x335
3x415
1x490 PR for body weight percentage, first ime I ever did 2xbody weight.
Jim Pope looked great both in the squat and the dead lift. The 650 dead looked easy and the 670 came within five minutes of it and was competition 3 whites.
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Post by John Shifflett on Oct 21, 2007 21:38:31 GMT -5
Great workout and PR's!
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Post by "ronnybench" on Oct 26, 2007 6:18:25 GMT -5
Oct 25, 2007
Bench night
light night trying not to overtrain for USAPL nationals
cambered bar
10xbar
3x10x135
close grip straight bar
10x135
5x225
wrist wraps and belt
1x315
shirt (48) Have to order a new one for the meet, this one has lost its pop
2x425
shirt (46) ditto the 48
2x455 first off 3 board then second of two board
1x475 couldn't lock it out tonight
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Post by "ronnybench" on Oct 28, 2007 14:11:41 GMT -5
10/28/2007 Sunday
squat
no spotters so had to work out on the smith machine
10xbar
10x135
5x225
5x315
5x365
2x405
reclining dumbell pullovers
3x8x95
seated french curls
10x45 outside grip
10x45 inside grip
5x75 outside grip
5x75 inside grip
5x95 outside grip
5x95 inside grip
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Post by "ronnybench" on Nov 2, 2007 10:37:34 GMT -5
Nov 1, 2007
Bench night
very light night trying not to overtrain for USAPL nationals
close grip straight bar
10x160
5x225
wrist wraps and belt
3x315 very long pauses
shirt (48)
425
burn out raw
17x225
Showed one of the newbies in our little bench groupsome good tricep exercises and then called it a day
Pat and I are driving up to PA with Jim P. and his wife Becky. Jim is going to do a test day at Nikos no frills meet. I am going along to cheer and help out as necessary.
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Post by "ronnybench" on Nov 4, 2007 17:02:17 GMT -5
Sunday Nov. 4 2007
Squats
10x145
5x235
3x325
1x375
1x400 missed (too heavy)
Dead lift
2x325 dual overhand grip
1x415
1x500 missed (too heavy)
I think the spotting loading and handing off I did yesterday in PA probably took a little of my top end today. Kept it short because of The Denver meet on the 17th.
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Post by "ronnybench" on Nov 9, 2007 7:59:14 GMT -5
11/9/2007
Bench night!
Came off of 36 hours straight at work, slept for two hours and went to the gym. I weighed in at 239.5. The intent was to try out the new 48 fury I picked up at Niko's meet and see what I needed to get it to touch.
10x bar
10x135 close grip
5x225 close grip
1x315 wide grip with belt and wrist wraps, long pause
Put on the new fury
1x425 off 3 board
1x450 I let the weight down without pulling to see where it would touch. It was out of the groove towards my feet. I pressed it to lockout with my butt off the bench.
With all things taken into consideration: body weight, sleep deprivation, and technique, I should be good to open at 451 in Denver next weekend.
My competion will be my friend Greg Chrun and of course myself. The latter being the only one I can control. Greg has had a very successful year in 2007. After getting into the meet my stradtegy is as always to lift the most I can. The hard part is to figure out what that is without going over. If can keep my ego in check and pay attention to what my body is telling me I will have a great day.
Last year I was in the middle of the process of losing 50+ pounds and my strength was diminished. I still had to go to Charlotte just to see all the friends I have made competeing the last couple of years. This year my strength is back. I am without injuries and my training has gone well. I am at weight and ready to give it my best. No exscuses "JUST LIFT IT".
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Post by jimpope on Nov 9, 2007 10:07:57 GMT -5
Ron,
I can relate to the no sleep part. Well, since I will not get to see you before take off. I hope you have as good of day as you help me have last weekend. I know you will give it your all. Best of luck and bring back some PR's......
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Post by "ronnybench" on Nov 10, 2007 8:13:25 GMT -5
Thanks Jim,
Pat and I are flying out Wed. morning and will stay with friends in Ft Collins. This will give me a coupkle of days to acclimate to the elevation. Sat morning I will help Leigh Haines with her equipment and we will stay over at the venue. I wll lift Sunday morning. See you on our return.
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