|
|
Post by "ronnybench" on Mar 14, 2008 6:15:19 GMT -5
March 13, 2008 Bench Nite bwt 245.5
close grip
2x10x135
5x225
wrist and belt
4x3x315
put on new size 50 Katana (I swam in it)
455 touched and took about 30 seconds to lock out
I am going to have Pat wash it it in Hot water.
put on a new 48 fury
had some personal issues so took the shirt off and went home.
|
|
|
|
Post by "ronnybench" on Mar 16, 2008 19:36:37 GMT -5
March 16, 2008
Leg day at worlds gym
smith machine
10xbar
10x135
5x225
dropped back to 65% of 395 for work sets
4x5x255
3x315
325
shrugs of 4th pin in power rack
5x495
3x5x500
Called it a day, wanted to make Richmond for the afternoon session of Phils Viewing. spoke at length with Belinda and Phil's older sister, had some very emotional moments with Phils Father.
Had the opportunity to see Len Walker for first time in a year. I am very glad Pat and I made the trip.
|
|
|
|
Post by "ronnybench" on Mar 20, 2008 20:35:27 GMT -5
March 20, 2008 Bench Nite bwt 245.5
close grip
2x10x135
5x225
wrist wraps and belt
5x275
4x3x320
365
3x315
rack lock out
405
decline bench
6x315
pretty strong night
|
|
|
|
Post by "ronnybench" on Mar 23, 2008 13:17:43 GMT -5
March 23, 2008 Happy Easter!
squats
10xbar
10x135
5x225
4x5x260
3x320
330
deads
3x365
3x420
|
|
|
|
Post by John Shifflett on Mar 26, 2008 7:42:18 GMT -5
Are you still lifting at Richmond Open?
|
|
|
|
Post by "ronnybench" on Mar 26, 2008 11:32:23 GMT -5
Sorry John,
I will be lifting in Bratislava, Slovakia on the 16th so will have to show up in Richmond as a spectator and/or Helper.
|
|
|
|
Post by "ronnybench" on Mar 27, 2008 20:24:24 GMT -5
March 27, 2008 Bench Nite bwt 246.5
close grip
20x135
5x225
wrist wraps and belt
315
put on 50 Katana Pat washed it in hot water last week
455 out of groove high no lift
dropped to 425 and made the lift
switched shirt to new 48 fury
455 smooth clean and fast
pulled the shirt down hard tried 475 and stuck at transition after touchung low and out of groove.
loosened the shirt back up and tried 485 but had no gas left
decline bench
2x5x315
5x365
strong finish
|
|
|
|
Post by "ronnybench" on Mar 30, 2008 17:06:32 GMT -5
3/30/2008
Leg day at worlds gym
smith machine
10xbar
10x135
5x225
4x5x265
5x325
3x355
pulls of 4th pin in power rack
4x5x500
|
|
|
|
Post by "ronnybench" on Apr 3, 2008 20:42:56 GMT -5
--------------------------------------------------------------------------------
April 3, 2008 Bench Nite bwt 244
10xbar
10x135
5x225
wrist wraps and belt
2x315
Put on new 48 Katana I got from Titan sponsership of the USAPL Masters bench team
455 2 board
475 2 board
485 1 board
495 out of groove at last inch before touch couldn't lock it out
475 touched in the groove but could not get it off my chest
Except for the last lift the weight did not feel overpowering, but the Katana does not give me the explosion that I get from the fury.
Im definitley not comfortable with the Katana fit and feel at this time. The groove is not to the style I use. I do like the fact that there is no "bump" at the transition point. I wont use the Katana in Slovakia, but I will continue to explore and experiment with it.
I have a brand new 48 Fury for the meet
decline bench
5x315
3x365
Not much repetition, but I did move a lot of weight tonight, all in all I was happy with the workout.
|
|
|
|
Post by "ronnybench" on Apr 6, 2008 13:53:19 GMT -5
4/6/2008
squat day at Dino's gym
squats
10xbar
10x145
5x185
5x235
4x5x285
3x330
dead lifts
2x325 dual overhand
4x415
3x415
455
|
|
|
|
Post by "ronnybench" on Apr 10, 2008 20:51:08 GMT -5
April 10, 2008 Bench Nite bwt 246.5
I have been loading up on water every day this week and will continue to do so.Then I can dump a lot the day before the meet, without diminishing my strength. Thats the theory. Long period dehydration will weaken you.
10xbar
10x135
5x225
315
Put on the 48 Fury that I trianed in a couple of times. I have a new one for my opener in Bratislava.
450
Put on a brand new 46 Fury
2x485 2 board
Decline bench
5x315
3x385
|
|
|
|
Post by "ronnybench" on Apr 13, 2008 18:13:16 GMT -5
4/13/2008 bwt 243
Leg day at worlds gym
smith machine
10xbar
10x135
5x225
4x5x295
5x340
2x385 couldn't get the third so put 10 more lbs on and went
395 for 1
pulls of 2nd pin in power rack
1x3x500 bounced it with my legs 5 times each pull
|
|
|
|
Post by John Shifflett on Apr 13, 2008 21:05:07 GMT -5
Ron best wishes for a great meet at IPF Masters Worlds! Go team USA!!!!
|
|
|
|
Post by "ronnybench" on Apr 25, 2008 6:16:19 GMT -5
April 25, 2008 Bench Nite bwt 246
Time to break down where I'm at and where I'm going. Going to hit the top end much harder, bring on the accessory exercises, and try to work another day in to the mix for speed bench and back.
10xbar close grip
10x135 close grip
5x225 wide grip
3x275 wide grip
2x315 wraps and belt
Shirt-No more size 48, I will only go with the 46 now until I get down to a 44.
425 2 board
440 1 board
450 (short of lock out)
455 (nothing at transition)
Decline bench
5x5x315
seated rows (18 pin) alternated with
tricep pull downs (14 pin)
4x5
|
|
|
|
Post by "ronnybench" on Apr 27, 2008 13:31:52 GMT -5
4/27/2008
Leg day at worlds gym
smith machine
10xbar
10x135
5x225
4x5x300
5x345
1x390
pulls of 5th pin in power rack
5x405
5x505
5x515
5x525
|
|
