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Post by "ronnybench" on Apr 15, 2009 6:15:59 GMT -5
Tuesday April 15, 2009
Flat bench
20xbar
10x135
5x225
5x275
4x5x240
1x315
1x335
1x355
10x260
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Post by "ronnybench" on Apr 17, 2009 21:25:33 GMT -5
Friday April 17. 2009
Decline Bench (no wraps no belt)
10X135
5x225
5x275
5x315
5x365
4x5x385
3x405 (wrist wraps)
Tonight we concentrated on not sinking the bar, just touching and back up. It took alot more strength to stay tight and trained both top and bottom of the lift.
Seated rows with close grip triangle.
10x160
10x180
10x200
10x220
10x240
10x260
10x310
machine curls
10x40
10x75
10x90
3x10x80
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Post by "ronnybench" on Apr 19, 2009 13:54:51 GMT -5
Sunday April 19, 2009
Squats
10xbar
10x135
5x225
4x5x280
3x315
smith machine (bar on back)
stand up from chest high pin
5x405
5x495
5x585
grip strength
405 shrugged 10 times
495 shrugged 10 times
585 shrugged 5 times
2x675 held for 5
used the fat bar with less knurling
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Post by "ronnybench" on Apr 22, 2009 8:19:22 GMT -5
Tuesday April 22, 2009
Flat bench
30xbar
10x135 close grip
5x225 close grip
5x275
4x5x250
5x315
1x365
1x385
10x265
10x235 close grip
reverse pec deck
3x10x100
seated rows
10x140
10x200
10x260
hammer and incline curls (20lb dumbbells)
3x10
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Post by "ronnybench" on Apr 24, 2009 21:17:28 GMT -5
Friday April 24. 2009
Decline Bench (no wraps no belt)
10X135
5x225
5x275
5x315
5x365
2x3x405 (wrist wraps)
2x5x385
Once again we concentrated on not sinking the bar, just touching and back up. I
Had one of the trainers ask if he could work in with us. Always welcome anyone who is serious about the intensity level at which we work. Will asked for tips and critique. He did a 45 pound PR with a double at 315. The smile was reward enough but he went on to say that he would now be able to tell his clients that he worked out with those two guys. High praise indeed, thank you.
3 inch lock outs
5x405
2x5x425
iso/concentration curls 50lb dumbell
4x5 each arm
machine curls
2x10x45
2x5x90
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Post by "ronnybench" on Apr 26, 2009 16:12:42 GMT -5
Sunday April 26, 2009
Squats
10xbar
10x135
5x225
5x275
4x5x285
3x325
dead lift
315
405
505 missed 3 times (no legs left)
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Post by billduncan on Apr 26, 2009 19:39:23 GMT -5
Ronny b, I really miss you and wish you were gonna be here next weekend...just wanted you to know there's gonna b a 2 man dl contest this summer!
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Post by "ronnybench" on Apr 28, 2009 21:56:57 GMT -5
Bill Duncan,
You are a true friend. I just can't lift in the equiped meets and compete. I can't breathe in the squat suit, and I don't know how to lift without at least one big breath. My equipped bench has gone all to H#ll, I cant keep my head down when the shirt is as tight as I need it to bench big numbers. My raw lifts are still making gains so there you have it, pretty much a no brainer.
I can't give up on it though, so I am going to get a new Katana and start from scratch on the bench. I will test it in Cleveland at Bench Nationals.
Tuesday April 28, 2009
Flat bench
30xbar
10x135 close grip
5x225 close grip
5x275
4x5x260
315
365
385 missed the first try so gave it a minute and got serious. The second one went up fine.
3x340
7x315
Going to Oklahoma tomorrow to visit my mother who will be 84 on Thursday. Pat and I will help her celebrate.
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Post by "ronnybench" on May 3, 2009 14:55:54 GMT -5
Sunday May 3, 2009
Squats
10xbar
10x135
5x225
5x275
4x5x290
5x335
3x365
walk outs
2x455
2x500
grip strength
405 shrugged 5 times
495 shrugged 5 times
585 shrugged 5 times
2x675 held for 5
incline curls/hammer curls
3x10x25 each
iso/conc curls
2x5x40 each arm
3x5x30
preacher curls
10x75
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Post by "ronnybench" on May 5, 2009 20:08:15 GMT -5
Tuesday May 5, 2009
Flat bench
10xbar
5x135 close grip
5x225 close grip
3x275
315
365
385
405 needed help
5x315
5x275
5x315
5x325
7x315
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Post by "ronnybench" on May 8, 2009 21:31:48 GMT -5
--------------------------------------------------------------------------------
Friday May 8,. 2009
Decline Bench (no wraps no belt)
20xBar
10x135
5x225
5x275
15x315
5x365
5x405
4x5x275
iso/concentration curls 40lb dumbell
4x5 each arm
incline/hammer curls
3x5x29 each
preacher curls
2x115
10x75
tricep puldowns with triangle
10x50
10x60
5x70
5x80
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Post by "ronnybench" on May 10, 2009 15:07:12 GMT -5
Sunday May 10, 2009
Squats
10xbar
10x135
5x225
5x275
4x5x295
5x340
deadlift
405
500
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Post by "ronnybench" on May 13, 2009 6:00:09 GMT -5
Tuesday May 12, 2009
Flat bench
10xbar
10x135 close grip
5x225 close grip
3x275
315
340 Opener for 100% Raw meet on Saturday in Leesburg.
Sid was supposed to give me the press command on the last lift, but he was not paying any attention so after about five seconds I asked if the pause was adequate and made the lift.
Thats it until Saturday morning.
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Post by "ronnybench" on May 17, 2009 16:03:02 GMT -5
Sunday May 17, 2009
Squats
10xbar
10x135
5x225
5x275
4x5x300
5x345
grip strength
405 shrugged 5 times
2x495 shrugged 5 times
585 shrugged 5 times
2x675 held for 9
Some Sundays it is hard to get motivated. But once you are in the gym and hit that first set of 225 you know you will be fine. That first 225 is alway the heaviest feeling set of the day.
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Post by "ronnybench" on May 20, 2009 7:13:55 GMT -5
Tuesday May 19, 2009
Flat bench
10xbar
10x135 close grip
5x225 close grip
5x275
4x5x315
3x325
2x365
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