The old fat guy work out!

["ronnybench"]

Friday March, 6 2009

decline bench press
20xbar
10x135
5x225
5x275
5x315
5x365
5x385
5x405
2x425
2x445
465

2" lockouts on flat bench
2x465
5x405
5x425
5x435
5x445

["ronnybench"]

Sunday March 8, 2009

Squats
10xbar
10x135
5x225
5x275
5x315
5x335
1x370


dead lift
5x385
1x465
500 missed
500 missed again

Sid pulled 500 and 525 with ease today

I am feeling very sound and healthy, however I may be getting a little overtrained.

["ronnybench"]

Tuesday March 10, 2009

Flat bench
10xbar
10x135
5x225
3x275
3x315
365
put on 46 fury
4x455
502 (I count the 2lb collars over 500)
527 This went up real nice and locked out strong, I do need to have some one watch to see if my head is coming off the bench, but it is hard enought to find two good side spotters.

["ronnybench"]

--------------------------------------------------------------------------------
Friday March, 13 2009

decline bench press
20xbar
10x135
10x225
5x275
20x315
4x7x365
10x315

2" lockouts on flat bench
5x455
3x455

["ronnybench"]

Sunday March 15, 2009

Squats
10xbar
10x135
5x225
3x275
3x315
3x365
1x385
1x405

took the depth of all squats down until my wrist touched the side rail of the hack squat rack.


grip strength
405 shrugged 10 times
495 shrugged 10 times
585 shrugged 5 times
675 held for 5
765 held for 3
765 held for 3
used the fat bar with less knurling

cardio
1 hour on the treadmill

["ronnybench"]

Tuesday March, 17
Flat bench
10xbar
10x135
5x225
5x275
7x315
3x365
385 went for the second rep but needed help
405 not today

["ronnybench"]

Friday March, 20 2009

decline bench press
20xbar
10x135
5x225
5x275
5x315
3x365
2x405
425
455
475 missed
3x405
10x315

["ronnybench"]

Sunday March 22, 2009

Squats
10xbar
10x135
5x225
5x275
5x315
3x365
1x385
1x405 cut it

dead lifts
405
455
500 missed

Sid squatted 425 deep then took 445 to parrallel and up,
he then dead lifted 525 he is looking good for 1300+ at the Richmond Open

["ronnybench"]

Tuesday March 24, 2009

Flat bench
10xbar
10x135
5x225
5x275
3x315
365
put on 46 fury
2x455 second one touched
502 (I count the 2lb collars over 500)
537 This went up real nice but I could not lock it out.
took off shirt
7x315
15x262 (body weight)
5x315
3x315 close grip

["ronnybench"]

Friday March, 27 2009

decline bench press
20xbar
10x135
5x225
5x275
5x315
5x365
5x405
2x425
5x405
15x315

["ronnybench"]

Sunday March 29, 2009

Squats
10xbar
10x135
5x225
5x275
2x315
2x365
1x385
1x405
1x425
all usapl deep

grip strength (used the fat bar)
405 shrugged 5 times
500 shrugged 10 times
600 shrugged 5 times
700 shrugged 3 times
765 held for 5 count

["ronnybench"]

Tuesday March 24, 2009

Flat bench
20xbar
10x135
5x225
3x275
1x315
1x365
1x385
1x405 1st time in three years

Sid and I are taking ten days off except coming in Sunday to help Leigh with her last bench workout before New Zealand.

Richmond Look Out!!

["ronnybench"]

Re: The old fat bald guy work out!
« Reply #206 on Mar 31, 2009, 9:13pm »

--------------------------------------------------------------------------------Sunday April 5, 2009

Leigh rescheduled here last bench work out to Tuesday. So Sid and I Decided to squat today as usuall.

squat
10xbar
10x135
5x225
5x275
1x315
1x365
1x385
did not want to over do so did it just like I was going to do full power on Saturday next week in Richmond

Cardio
30 minutes on the orbital stepper just to keep things oiled so to speak.

["ronnybench"]

Tuesday April 8, 2009

Sid and I went in to the gym to spot and load for Leigh, and help with her bench shirt.
She is at weight, went 165 and 175 on the commands and looked sharp. She will be traveling this weekend to New Zealand and lifting next Wednesday. Her training has gone well and I know she will give it her best as always. We wish her the best.

[John Shifflett]

Leigh I wish you all white lights and great sucess at the IPF World Masters bench press!