|
|
Post by "ronnybench" on Aug 2, 2013 21:38:29 GMT -5
Fri. August 2, 2013
Last heavy work out before USAPL bench nationals
Flat Bench
10 x bar
10 x 135
5 x 225
5 x 275
5 x 315
4 x 340
4x2x355
375 missed
If I had waited 5 minutes before the last lift I think it would not have been too heavy.
|
|
|
|
Post by "ronnybench" on Aug 9, 2013 21:13:31 GMT -5
Fri. August 9, 2013
openers for USAPL bench nationals
Flat Bench
10 x bar
5 x 135
5 x 225
3 x 275
2 x 315
1 x 345
1 x 365
1 x 385
all lifts paused
last three on commands with long pause'
385 felt better than 365
next stop Atlanta, Georgia
|
|
|
|
Post by "ronnybench" on Nov 11, 2013 7:15:24 GMT -5
I went to the Roy Marshall meet in Woodstock this weekend.
A great time. John and Thacker rised 1900 dollars for Roys cancer fund.
I did not realize mthat I had not posted my results for bench nationals until John Shifflitt inquired how I fared.
I opened with 365 smoked it
Next lift was 385 smoked it.
It felt really light so I put in 407 for my third lift.
Because I am just a rookie at this stuff I got real excited and jumped the start command. Even thought the weight was easy I was red lighted.
regardless the 385 was a new national meet record, the old record was 345
I am retiring for a while to get some medical issues resolved.
|
|
|
|
Post by "ronnybench" on Jan 3, 2014 7:10:41 GMT -5
A new year 2014. have not been to the gym since bench nationals.
Still don't feel well, legs are weak knees and hips hurt after minimal walking. Use a walker if I know I will be on my feet for more than 5 minutes, It has a seat and I can sit down when needed. Get Short of breath easily.
Dr Maoury ( big D) has been boosting my potassium and my thyroid levels and this seems to be slowly helping. Just got my new Darth Vader breathing apparatus for sleep apnea. Been using it since Christmas eve.
I was on power lifting watch yesterday and saw in the rankings (Masters raw SHW) that I was the only m3 in 2013 to make the list (both bench and dead lift). Made me want to get back to the gym.
That's not the plan at this time. When I get layed off and am forced to retire (any day now) I will start back to the gym in the mornings doing circuit training 5 days a week for weight control. When I drop 100 pounds I will start back to strength training.
New diet - Soup and Salad
backsliding to Pizza when I get weak!!
Starting weight - 324lbs
goal weight - 225lbs
Until next time Happy New Year to all!!!
|
|
|
|
Post by "ronnybench" on Jan 27, 2014 18:57:20 GMT -5
Monday Jan 27th 2014 Well Plan A is trashed now. On Friday Steve Patrencak called and offered me a spot on the USAPL Masters World Bench Team. Of course I said yes.  So Plan B- train eight weeks two times a week an be ready for the IPF World championships in great Brittian the 16th thru the 20th of April. NO PROBLEM!! After 18 weeks off, I hit the gym today with my friend Sid Zullinger and started back to work. My goal today was to do a paused press of 315. 5 minutes on the eliptical Flat Bench 2x10x the Bar very slow and precise 2x10x135 also slow and precise 5 x 225 4x275 315 paused great add 10 lbs a week and I will be at 395 in 8 weeks auxilliary exercises: tricep pulldowns 10x10 10x20 3x10x 42.5 seated rows 3x10x100 5 minutes on eliptical Good day, confidence builder |
|
|
|
Post by John Shifflett on Jan 27, 2014 22:34:24 GMT -5
Awesome Ronny Bench is back! I hope you a great training cycle and bring home your second IPF Gold Medal!
|
|
|
|
Post by "ronnybench" on Jan 31, 2014 20:39:08 GMT -5
Friday Jan 31st 2014
5 minutes on the eliptical
decline bench Bench
10x the Bar
10x135
5x225
5x275
6x315
2x3x365
auxilliary exercises:
shrugs
10x135
10x225
3x5x315
tricep pulldowns
10x30
10x42.5
3x10x50
seated rows
3x10x100
5 minutes on eliptical
|
|
|
|
Post by "ronnybench" on Feb 4, 2014 6:31:45 GMT -5
Monday February 3, 2014
5 minutes on the eliptical
Flat Bench
1x10Bar
10x135
5x225
3x275
315
325
325
auxilliary exercises:
tricep pulldowns
3x10x50
seated rows
3x10x100
5 minutes on eliptical
|
|
|
|
Post by "ronnybench" on Feb 8, 2014 7:08:47 GMT -5
Friday Feb 7th 2014
Got one of those mutated colds from my great niece or nephew last weekend either at the Blue and Gold cubscout banquet or Super Bowl Sunday Party. It hit me pretty hard this morning so I cut back to a minimum work out.
decline bench Bench
10x the Bar
10x135
5x225
5x275
5x315
2x2x365
2x375 first one was ugly but nutted up for the second rep and it was tight.
auxilliary exercises:
shrugs
10x225
10x315
5x405
Went home, hot shower, muscle rub lotion, home made chicken soup, went to bed.
|
|
|
|
Post by "ronnybench" on Feb 12, 2014 8:13:26 GMT -5
Tuesday February 11, 2014
moved flat bench to Tuesday, this gives me 4 days of rest after decline.
5 minutes on the eliptical
Flat Bench
10xbar
10x135
5x225
5x275
2x315
335
335
315
auxilliary exercises:
cut out tricep pulldowns ,they were aggravating my shoulder
seated rows
3x5x100
5 minutes on eliptical
|
|
|
|
Post by "ronnybench" on Feb 14, 2014 16:46:37 GMT -5
Friday Feb 14th 2014
decline bench Bench
15xthe Bar
10x135
6x225
5x275
4x315
2x385
auxilliary exercises:
shrugs
10x315
10x405
7x495
things are going according to plan
|
|
|
|
Post by "ronnybench" on Feb 19, 2014 7:23:15 GMT -5
Tuesday February 18, 2014
Moving flat bench to Tuesday appparently is not enough for recovery for the old guy. I hit the wall and ran out of steam @ 315. So I am going to cut out the decline this week and make sure I eat a good lunch next Tues. before Flat bench. Because I only have one kidney left I am supposed to stay on a low protiein diet. This is not really conducive to muscle recovery or growth.
5 minutes on the eliptical
Flat Bench
20xbar
10x135
5x225
5x275
2x315
315 kept doing singles until I got to 5 total reps
315
315
335 nutted up, this was way better than the 315's
345 needed Sid's help
345 needed Sid's help again
315
seated rows
3x10x160
5 minutes on eliptical
pretty disappointing night
As Len Walker used to say "Some days your the dog and some days your the hydrant"
My turn to be the hydrant. "I'll Be Back"
|
|
|
|
Post by "ronnybench" on Feb 26, 2014 7:18:02 GMT -5
Tuesday February 25, 2014
Went to bed at 8:00pm on Monday night. I ate a good lunch. Took concrete creatine and extra strength tylenol two hours before benching.
5 minutes on the eliptical
warmed up like at a meet.
Flat Bench
15xbar
5x135
3x225 paused everything from here on out.
2x275 added wrist wraps
315 added belt
335 added commands
345
355 couldn't quite lock it out
355 nailed it on second attempt
365 needed Sid's help
3x315
Back on track!!
seated rows
2x10x260
5x320
Big confidence builder today!!
Going to stay at one workout a week for recovery.
|
|
|
|
Post by "ronnybench" on Mar 4, 2014 18:23:50 GMT -5
Tuesday March 04, 2014
The plan is definitely back on schedule.
5 minutes on the eliptical
Flat Bench
10xbar
5x135
5x225
5x275 added wrist wraps
3x315 added belt
335
365 hitched it at the transition point
365 smooth
dropped to 325 goal was 10 total reps
325
2x325
2x325 needed Sid's helped to finish second one
325
325
325
2x325
325
shrugs
10x315
5x405
5x495
Lots of work today, feeling very positive now.
|
|
|
|
Post by "ronnybench" on Mar 12, 2014 6:19:15 GMT -5
Tuesday March 11, 2014
5 minutes on the eliptical
Flat Bench
10xbar
10x135
5x225
5x275 added wrist wraps
5x315 added belt
335
355
375 smooth
dropped to 335 goal was 10 total reps
5x2x335 all five sets of doubles were pretty easy.
shrugs
10x315
5x405
5x495
On a Roll now.
Checked the IPF nominations. In my weight class there are only 3 lifters, the new rule is that once the nominations are final (which they are) you can not add any lifters or change weight classes.
So my plan for the competition is to open with 100 Kilos (220 lbs) nail the bronze medal than go for a new PR raw.
|
|
