The old fat guy work out!

["ronnybench"]

Nov 11, 2007

Squat:
Smith machine
10xbar
10x135
10x225
5x315
2x405
1x425

dead lift:
Power rack
bottom hole
1x405
1x455

lifted off for H and Christian for thir bench work out.

leave wed. morning for Denver

["ronnybench"]

Sunday Nov. 18 2007

Bench Press Nationals

7:30 am weighed in by lot number, bw= 109k or 240.2 lbs

(I reminded myself what happened in 2004 when I last lifted in Denver, I went in with a solid 455 opener but dropped it to 440 because that is a ll I needed for an American record, It took me three lifts to get the 440)

So! This time I gave my opener (440) at weigh in with the knowledge that I would see were I really was during warm up and give myself plenty of time to adjust the weight to my best position.

warm up
10x bar close grip
8x135 close grip
5x225 close grip
1x315 wraps and belt

I put on the 48 and took 425 to single board, I was very slow locking it out. I went to the table and lowered my opener to 413.

First attempt 413, I jumped the start signal. ROOKIE MOVE!!!
Second attempt 413, All Smoke
third attempt 451, came off very fast but stopped about 1/2 inch from lock out

My opener was a PR at 242, so in order to insure that I was in the meet I repeated it. I then went for what I thougth would be my max. I was off by a half Kilo. My competition was at 547 by this time so the last lift was only about trying to get the most I could. I came really close but 446 would have been the right call.

So I brought home the silver and a new PR at 242,

On to the The VA States and full meet in the Raw division.

[John Shifflett]

Good smart lifting Ronnie nice job. Virginia lifters came out good at the meet. Looking forward to seeing the raw lifting at the state meet.

["ronnybench"]

11/23/2007

The girl at the World's desk informed me that my membership expired on the 22, so I went to the Freedom Center to bench today.

flat bench
20x bar
10x135 close grip
5x225 close grip

3x315
1x325
1x335
1x345
1x355 all paused with belt and wraps

decline bench
9x315
2x365

["ronnybench"]

Nov. 25, 2007

Back at the Fredom Center (8 bucks a visit)

Squat out of power rack (belt only)
10x135
5x225
2x315
My back was a little tight since bench night. When I hit bottom with the first 315 it really lit my lower back up. I did the second one and it did the same thing so I called an end to squats for the day.

shrugs
3x3x315 dual overhand grip
3x405 (alternate/reverse grip)
3x3x500 then held for 5 count.(alternate/reverse grip)

reclining pullovers
3x10x85

reverse pec deck
3x10x100

back felt like it had released/ see what happens next week.

[jimpope]

Ron,
Whats up with your back? Hope you are okay since your only two weeks away from the contest. Are you going to be with us this coming Sunday? Take care of yourself!!!!!

["ronnybench"]

I will be there Sunday to try my openers and see whats up.
I think I probably tweaked the ole back doing bench Thursday and then put some more strain on it dumping the leaves out of the collection bags on Friday. I did my 25 body squats this morning with no problem.

["ronnybench"]

last bench workout before states

10xbar
10x135 close grip
5x225 close grip
3x315 belt and wrist wraps
1x335
1x355
put on 48 fury
1x404
1x425
1x445 couldn't lock out

entire work out was 35 minutes

["ronnybench"]

Sunday Dec 2, 2007
Last squat and dead lift workout before the VA State meet next saturday.

squat
5x145
5x235
2x315
1x365 Felt heavy but no back pain like last week.

dead lift
3x315
1x405
1x455 Felt heavy but form was good and moved nicely

I think the fact that I have not lifted out of the squat racks or dead lifted in 6 weeks is a factor in how heavy the weight felt today for sure. I will adjust my openers for next Saturday accordingly. Every thing feels good , no injuries so I am ready
for my first Raw full power meet.

["ronnybench"]

Saturday Dec. 8, 2007 Charlottesville VA

test day: weighed in at 239.4 pounds

Raw squat
325
365
380
My form was not the best on any of these but I went three for three. I think the squat training sessions I missed due to the world and national bench championship I lifted in were evident.

Raw bench
325
350
really took all I had but was a new PR and Raw State record by 5 pounds
355 Missed, gave it a shot but just wasn't there.

Raw dead lift
425
475
Passed on the third, I new I had no more than the 475, almost fainted after putting the 475 down.

Total 1205

I really got all I had. My stratdegy was to get in the meet and go for what I really thought I could max on the second lift. Not what I dreamed of doing but what I really thought I could do. This way I did not use up energy on an intermediate lift. This is not a good stratdegy when going head to head in a contest and your goal is to take the gold. I had no competition so got the gold with my openers. I wanted all I had in me at this time and I think I came away with it.

[John Shifflett]

Ron you had a good day. I bet your number are going to be way up at the Raw Nationals with more raw training.

["ronnybench"]

Dec 13, 2007 Bench night

Went in to negotiate with World Gym for a re-up rate.
Did a light workout with Thane, Nancy, and Dan.

cambered bar
3x10x135

flat bench
5x225 close grip
10x245 no belt no wraps

decline
7x315 wrist wraps

That was it, I will be returning to 5x5 next week

["ronnybench"]

Sunday Dec.16 2007
squat day

The wife scheduled a christmas event for 1:00 today so had to get the work out in by 11:00 this gave me 60 minutes.
Have to apologize to the crew, Jim, Jake, and Gary for cutting out early.

Squat
10x bar
10x 135
5x235 Belt
3x5x255 Belt

Had to go

["ronnybench"]

Thursday Dec. 20, 2007

Bench Night

cambered bar
10x bar
3x10x135 two count pause all lifts

Flat bench
10x135
5x5x225
3x1x315 belt and wraps

48 fury
5x405 3 board, belt and wraps
1x425 belt and wraps

decline
5x315 wraps

["ronnybench"]

Monday Christmas Eve 2007

Squat day
10x145
5x225
4x5x255
2x325