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Post by "ronnybench" on Aug 3, 2012 21:49:30 GMT -5
Friday, August 8, 2012
Flat Bench
10xbar
10x135
5x225
5x275
5x315
3x365
385
395
9x315
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Post by "ronnybench" on Aug 8, 2012 8:25:20 GMT -5
Tuesday August 7, 2012
Decline bench press
10x135
10x225
10x315
5x405
455
2x10x315
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Post by "ronnybench" on Aug 10, 2012 21:23:38 GMT -5
Friday, August 10, 2012
Flat Bench
10xbar
10x135
5x225
3x275
3x315
365
385 (opener for the 18th, very long pause maybe 4 seconds)
very strong very controlled & powerful feeling lifts tonight, I feel ready for the contest.
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Post by "ronnybench" on Aug 19, 2012 15:24:27 GMT -5
Sunday August 19, 2012 Meet results Opened with 385 second attempt 407 third attempt 420 - missed repeated for 4th attempt (national record) good lift. write up on my blog Ronnybench.blogspot.com |
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Post by John Shifflett on Aug 29, 2012 21:42:43 GMT -5
It was great meeting George. What a lifter! Ron great job and new National and State records for you awesome job! There was some really nice lifting at the Bull Run Open! Results are online at www.rawpowerlifting.com |
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Post by "ronnybench" on Nov 11, 2012 12:28:13 GMT -5
For those who may be wondering where I have been:
Shortly after the Golds meet I was diagnosed with a renal carcinoma. That is a cancerous tumor on my right kidney. Shortly there after I had a nefrectomy . That means my right kidney was removed. I have been recovering well and am back to fairly normal. I was instructed by my doctor not to lift anything over 10 lbs for at least 8 weeks. I decided to take off until January 2013.
I will then begin training for the 2013 USAPL bench nationals in an attempt to make the 2014 World Masters bench press team. I would like very much to compete in England that year.
This will mean training in a bench shirt once again and rejoining the USAPL, two things I had to think very hard about.
I shall see how it goes.
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Post by John Shifflett on Dec 13, 2012 23:24:41 GMT -5
Ron great to hear you are doing better. I am looking to see big numbers once you get back to shirt training. I believe you could win the USAPL Bench Nationals RAW the way your lifting has been going. Have a Merry Christmas and a Happy New Year! We are still praying for you!
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Post by "ronnybench" on Dec 22, 2012 18:44:20 GMT -5
BACK AT IT TODAY! Sat. Dec. 22, 2012
I joined the Retro Fitness Gym which is located in the space where Ken Ryder's Bull Run Athletic Club (later world gym) used to be.
I did my first bench workout in 4 months. The last time I lifted was at the Bull Run Bench put on by John August 29. I have been through a lot since then but was excited to get back to lifting.
I had no idea where I would shake out on the strength but I knew I was turning to fat very rapidly. My weight is @300.5 pounds and I get winded just going up the stairs.
today's workout
10 x bar
10 x 135
5 x 225 these felt heavy
3 x 275 these felt heavier
2 x 315 these were all I could handle
4x5x185 the last two reps of the last two sets took all I had
as usuall all lifts were paused, and raw with wrist wraps after 225.
I did 10 minutes cardio on the eliptic. I am going to schedule 4 days a week. 1 bench, 2 squat and deadlift, 3 bench again, 4 decline bench. I will raise the weight 5lbs each week and the cardio 1 minute every day.
I was whipped but felt good about the workout.
Merry Christmas to all and to all 3 white lights!
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Post by "ronnybench" on Dec 24, 2012 21:07:10 GMT -5
Monday Dec.24, 2012 2nd day back!!!
Squats:
Wow, I really have not done a squat workout since before the raw nationals in Scranton. I did work legs with presses and dead lifts but it really is not the same a squatting. today I fried my legs with beginner weight on the smith machine. First it took two sets with the bar just to get my shoulders all the way under with two fingers on the bar on both sides.
2x10xbar
2x10x135
4x5x225
That was it, I was whipped.
Shrugs
10x135
10x225
4x5x315
Cardio
11 minutes
Got to be careful next year or the kids at the bus stop will take my lunch money.
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Post by "ronnybench" on Dec 28, 2012 21:35:55 GMT -5
Fri. Dec. 28, 2012
My legs were so fried from squats that it took me 3 days before I could walk normally so I waited until today to return to the gym.
benchpress
10 x bar
10 x 135
5 x 225
5 x 275 this was an improvement
2 x 315
3x5x190
10x190
all raw with wrist wraps after 225.
much improved
skipped the cardio
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Post by "ronnybench" on Jan 2, 2013 20:56:02 GMT -5
Wed. Jan. 02, 2013
Sid came with me tonight for decline bench press
today's workout
20 x bar
10 x 135
5 x 225
5 x 275
5 x 315
3 x 315
We jacked the bench up with two plates, otherwise it was too close to a flat bench. We are going to get a good ab workout getting in and out of this model.
did three sets of ten with 100 plus on the seated row and then did 12 minutes of cardio.
I am focusing on a serious cut back in calories.
Happy New Year to everyone. It has been a rough year for me with my mother dying in Sept and my oldest Brother dying on Christmas day. Having the kidney out has also left me tired.
It is time to suck it up and get moving forward.
A super bowl appearance by the Redskins would be a brilliant start to the new year.
Peace love and tye dye
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Post by "ronnybench" on Jan 6, 2013 13:36:10 GMT -5
Jan. 06, 2013
Flat Bench
20 x bar
10 x 135
5 x 225
5 x 275
3 x 315
3 x 5 x 205
7 x 205
13 minutes cardio
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Post by "ronnybench" on Jan 10, 2013 6:46:32 GMT -5
Jan 9, 2013
Squats:
Did these out of the squat track, nearly killed me.
10xbar
10x135
4x5x225
Shrugs
10x135
10x225
4x5x315
Cardio
7 minutes
all my legs would give me, really feeling old and fat
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Post by "ronnybench" on Jan 12, 2013 14:10:40 GMT -5
SAt. Jan. 12, 2013
decline bench press
20 x bar
10 x 135
5 x 225
5 x 275
2x5x315
making steady progress, just turned 63 yesterday
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Post by "ronnybench" on Jan 15, 2013 21:56:52 GMT -5
Jan. 15, 2013
Sid and Brian both showed it was like old times it felt very good
Flat Bench
20 x bar
10 x 135
5 x 225
5 x 275
2 x 3 x 315
2 x 315
4 x 5 x 210
315
15 minutes cardio
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