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Post by "ronnybench" on Dec 28, 2007 6:18:00 GMT -5
Thursday Dec. 27, 2007
Bench Night
cambered bar
10x bar
10x95
3x10x135 two count pause all lifts
Flat bench
10x135 close grip
10x185 close grip
5x225 close grip
4x5x260 belt and wraps
1x315 belt and wraps
1x325 belt and wraps
decline
8x315 wraps
9x315 wraps
2x365 wraps
lots of work tonight!
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Post by "ronnybench" on Dec 30, 2007 14:25:06 GMT -5
Dec 30, 2007
Squat day (all raw)
10xbar
10x135
10x225
4x5x260
2x330
stand up 5 with 405
dead lift
1x315 dual overhand for 10 count
3x365 alternate grip
3x405 alternate grip
3x425 alternate grip
It was an excellant day for all. Jake and Jim were strong and hit some big lifts today with authority. Way to work guys!
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Post by "ronnybench" on Jan 4, 2008 7:03:12 GMT -5
Jan 3, 2007
Bench night!
Body weight 250 (bringing more meaning to the Fat part of this work out journal title) I am back on my fit for life diet and weighed in at 248 this morning.
cambered bar
10xbar
2x10x135
close grip flat bench
10x135
5x225
flat bench wraps and belt
2x5x265
put on shirt (48)
425 to a 3 board than full lift for the second rep
455 full lift
500 to 3 board, first attempt hit rack, slid down the bench and locked the second attempt out.
finished with 10 reps at body weight (250)
decline bench
8x315
3x365
3x385
5x315
I thought it was a great work out! Blew out a few veins in my face and had to listen to Pat's opinions about that at dinner, but what else is new! ;-)
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Post by "ronnybench" on Jan 6, 2008 18:12:26 GMT -5
Sunday Jan 6, 2008
Jims week to work so i was at World Gym doing legs and grip strength.
Smith machine squats
10x135
10x225
3x5x275
5x340
Shrugs
3x5x405
5x495
reclining pullovers with dumbell
3x10x100
fench curls
4x10x75
reverse pec deck
10x100
10x130
10x160
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Post by "ronnybench" on Jan 10, 2008 22:38:19 GMT -5
Jan 10 2008
Bench night (all Raw, all paused)
cambered bar
10xbar
3x10x135
close grip flat bench
10x135
10x185
5x225
flat bench work sets
4x5x265
singles
315
325
335
345 missed lockout
355 needed help
decline bench
3x315
3x365
TOAST
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Post by "ronnybench" on Jan 13, 2008 15:30:30 GMT -5
Jan 12, 2008
Squat day (all raw)
10xbar
10x145
5x235
4x5x270
4x340
walk out 2 with 405
dead lift
3x325 dual overhand
missed a dual overhand try at 365 got off the floor before my hands opened
3x365 alternate grip
3x405 alternate grip
1x445 alternate grip held for 10 count
It was an excellant day for all. Jim is definitely bringing it all together for the Arnold.
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len
New Member
Got squat?
Posts: 26 
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Post by len on Jan 14, 2008 14:32:25 GMT -5
Looking good Ronny! I guess that extra year isn't hurting you any...  |
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Post by "ronnybench" on Jan 19, 2008 16:43:51 GMT -5
Wow, less lan two years to three score Len! I still cant wait to see what I am going to be when I grow up.
Bench day (Saturday) Jan. 19, 2008
Thanks to Thane for geting the word out about early closing at Worlds Thursday night.
Cambered bar
1x10xbar
2x10x135
3x10x155
Flat Bench (close grip)
1x10x135
5x225
Flat Bench (wide grip, belt, wrist wraps)
1x270
(I had to see what it felt like before trying my work sets. I had no spotters or lift off. It felt like a ton, so I adjusted my attitude and went at it.)
4x5x270
1x315
(HD showed up about this time so got a lift off and a spot from him)
Decline Bench
5x315
3x365
Squat tomorrow!
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Post by jimpope on Jan 19, 2008 19:35:22 GMT -5
Ron,
If you are off on Monday, we are squat at Dino's. The schedule time is 5pm, if you are interested.
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Post by "ronnybench" on Jan 20, 2008 15:11:25 GMT -5
Sunday Jan 20, 2008
World Gym
Smith machine squats
10x135
10x225
4x5x275
5x345
2x410
Shrugs
4x5x500
reclining pullovers with dumbell
3x10x100
reverse pec deck
5x100
5x140
5x160
5x180
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Post by "ronnybench" on Jan 25, 2008 7:07:39 GMT -5
Bench day Jan. 24, 2008
Cambered bar
1x10xbar
1x10x135
3x10x160
Flat Bench (close grip)
1x10x135
5x225
Flat Bench (wide grip, belt, wrist wraps)
1x315
Shirt (48)
405 1st rep off 2 board tried to touch second rep but too tight, got squirrely and my spotters took it (good choice)
455 clean
shirt (46)
3x500 off three board last one cleared the rack but wasn't quite locked out
525 off three board clean
back to raw
4x5x275
Decline Bench
2x5x315
2x4x315
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Post by "ronnybench" on Jan 27, 2008 15:21:34 GMT -5
Jan 27, 2008
Squat day (all raw)
10xbar
10x145
5x235
4x5x280
2x350 missed the third attempt
walk out 2 with 405
dead lift
1x325 dual overhand held for 10 count
3x405 alternate grip
1x465 alternate grip
broke 500 off the floor but quickly ran out of leg.
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Post by jimpope on Jan 27, 2008 20:48:25 GMT -5
Ron,
Looking real strong today.....good job!
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len
New Member
Got squat?
Posts: 26
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Post by len on Jan 29, 2008 8:06:29 GMT -5
Looking good Ronny! What meet do you have in your sights now?
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Post by "ronnybench" on Jan 30, 2008 23:40:59 GMT -5
Len,
My next meet will be the USAPL Richmond open in th Raw givision. I may still get a call from the Masters World bench team. It will depend on who cant afford to go tp Slovakia. Thats how I made the team last year.
Those 12 hour days are getting me down too Len. Even if I go home on time, I dont sleep well. As soon as I lay down my mind starts churning over all the crap from work I have to deal with the next day. Thursday night after bench work out is the best, I hit the rack and drop instantly. I really would like to get back to working out every night, but I dont have a 28 hour day to work with. Maybe if we could go on dog time it would work ot better.
Your workouts look strong. I am having trouble imagining you at 200 lbs!! Still looking forward to a road trip to catch a work out with you.
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