The old fat guy work out!

[billduncan]

Nice work out Ron! Think 2 man DL this summer.

["ronnybench"]

Thanks Bill, That last two man DL we did was a hoot. I created a poster with a big title over top that says "Team work delivers results", and it hangs on a wall in my office at work.

4/29/08
Upon Dr."D"'s advice I am adding a third day to my workout week for speed bench and back. Here is how the first one went.

speed (as fast as possible while staying in control and not quite locking out at the top)

Flat bench
10xbar slow
5x135 slow
5x135 speed
5x185 slow
4x3x185 speed
5x225 slow
4x3x225 speed

reclining dumbell pullovers (two handed with single dumbell)
5x85
5x90
5x95
5x100
5x110

dumbell single arm rows (each arm)
4x5x95

reverse pec deck
5x100
5x120
5x140
5x160

seated french curls
10x45 outside
10x45 inside
10x65 outside
10x65 inside
10x45 outside
10x45 inside

["ronnybench"]

May 1, 2008

Wow, I am pretty sore from Tuesday's workout. This reaffirms my decision to add the extra back and speed day to my work out schedule. I would not be as sore as this if those muscles did not need the exra work. I was still sore from Sunday's work out when I showed up at the gym on Tues.
It will be interesting to see how this affects my bench work out tonight. I will post the results later tonight or tomorrow morning.

["ronnybench"]

May 1, 2008 Bench night BWT 249

10xbar
10x135 close grip
5x175 wide
5x225 wide
1x315 wide (I have taken to lifting off up to here by myself)
add belt, w-wraps, shirt (46), and lift off
2x405
3x405
425
440

Rack lock outs- 2 inches (w-wraps)
3x405
455
495
515
535

seated rows
2x5x18 pin
2x5x19 pin

I have come to a decision about cutting weight:

My weight loss program is about personal fitness not about making a weight class. At this point I have lost 7 inches off my waist from 47 to 40. Because of my intensive (for me) effort to raise my squats, my legs have gained considerable size. This means that my weigth is showing some gain now even though my belly fat is dropping. My goal now is to achieve a 38 inch waist measurement and not a specific weight. My latest research says that this is the level at which men are "Out of Danger" for heart disease and diabetes. Once I achieve this I will make further decisions about new goals.

I felt very good about last nights bench work out, I needed the boost in confidence after Bratislava. I had no problem touching 405 in the 46 and my body weight was 11 pounds over what I weighed in at for Worlds. Obviously the 48 was a very bad decision. It is just so amazing to me because I started competing in a 52. It is time to buy a 44 and donate the 48s to the special olympics.

["ronnybench"]

May 4 2008 BWT 246.5

Squat day at Dino's

It has been 4 weeks since I squatted out of the racks.
10xbar
10x145
5x235
4x5x305
These were heavy and some were ugly but I dont think I cut very many if any. Jim didn't say anything so he couldn't tell from the back. You know Jim. he won't sugsr coat anything for you. Just one of the reasons I lift with him every chance I get.
1x385

It has been 4 weeks since I deadlifted.
2x415
1x465 about halfway up my shins
1x465 about the same
1x465 got it to my knees
1x425

Pin pulls
3 pin at Dinos which is about a 4 pin at Worlds
5x495
5x515
5x525
5x535

Jake Pope pulled 415 of the floor with no sweat today. The kid has been sand bagging. I think that is a least 55 more pounds than he did at states.
Way to go Jake!

Pat and I are going to England next Tuesday. After all the trips for lifting meets to places that are really off the "must see path" it is about time I took her somewhere she would really like. We are going with friends to meet friends and sight see. It is a present for staying married to me for 35 years. I will be escorting her to the Wooster flower show as well (la de da).
I will be catching some work outs and will try to post them from England. If I cant then I will file them when we return.

["ronnybench"]

May 19, 2008
I got two bench workouts in during the trip to England. I found a pretty good gym (Butler's) in Worcester (pronounced wooster) Yes, this is the place where worcester sauce was invented.
I did not post them from England. If you did not have your own computer the hotels wanted 30 pounds ($60) for 15 minutes of internet access.

Friday May 9, 2008
Had my English friend Roy French there to help with shirt and found a couple of gym rats to spot.

Metric weights

10xbar
10x65 (143 lbs)
5x105 (231 lbs)
3x145 (320 lbs)
put on shirt (46 fury)
3x185 (408 lbs)
1x205 (452)

Seated rows
4x5xstack

As usually happens in a new gym I had people tell me all about there local benchers. I told them I would be back in a week and would love to talk to anyone who competed in drug tested bench press meets.

Friday May 16, 2008
Had the desk attendant to help with shirt but no spot so I worked the shirted lifts in the Smith machine, set the saftey locks at about a 2 board and concentrated on heavy lock outs.

Metric weights

flat bench
10xbar
10x65 (143 lbs)
5x105 (231 lbs)
1x145 (320 lbs)
put on shirt (46 fury)
Smith machine
3x3x185 (408 lbs)
3x205 (452 lbs)
3x1x225 (496 lbs)
kept sliding up the bench when driving with my feet

Seated rows
4x5xstack
reclining tricep pullovers (two handed with single dumbell)
3x10x45 (99 lbs)
Alternated hammer curls with reclining tricep extensions
4x5x20 (44 lbs)
Isolation curls
3x5x25 (55 lbs)

As I finished my work out a couple of guys from the British Powerlifting Federation (associated with the IPF) came in to talk to me about lifting with bench shirts. They currently lift raw. Both of them had just seen and talked with Julian Massey a couple of weeks earlier. Julian is the 125 (275 lb) M2 lifter on the British Masters world bench team and a good friend to the entire US team.
I showed them how to put the shirt on and gave them tips on training with the shirt. They seem very happy with the information and promised to keep me posted on their progress.

I laid off squats and will not start back on them until next week with Jim. I had some groin pain after may last squat work out and it has been lingering around since then. Thought I would be smart and give it a rest.

I have been afraid to weigh myself after the two week pig out but will do so tonight when I get home.

[jimpope]

Ron,
I'm glad to see you got some lifting in during the trip. Those groin pulls will last forever sometimes because you are always pulling on it. Take it easy

I'm looking forward to hitting squats tomorrow with Josh and Sonny for the first time. Josh sent me an email that said " I think I have a couple squat suits that will fit you". I think he was trying to be funny but I am not going to bite on that one at all. All I hope is that they push me like you do on my squats. Take care of that groin and I will see you on Sunday.


Stay Strong
Jim

["ronnybench"]

Thanks Jim, Looks like your work out with Josh and Sonny went well.

5/20/08 speed bench night at Freedom Center

flat bench
10xbar
10x135
3x185
4x3x225
3x275
3x315

decline bench
9x315
2x365

reverse pec deck
10x80
10x100
10x120
10x140

bilateral hammer curls combined with inclined curls
3x10x22.5 each

isolation curls
2x5x30 each arm

["ronnybench"]

May 22, 2008 Heavy Bench night BWT 249

First night at Gainsville World gym. The Manassas World gym closed its doors while I was in England. We have to put our shirts on in the locker rooms. They really would like us to leave our gym bags in there as well. We shall see how this goes in the future. Chalk may become an issue as well.

Not sure but we think the bar is 50lbs, the weights below are based on 45 lb bar.

flat bench
10xbar
10x135 close grip
5x225 wide
1x315 wide add belt & w-wraps
5x405 shirt (46) 3 board
1x425 2 board
1x455 no board

2x1x500 3 board
1x495 3 board

Decline bench
3x315

The decline in gainesville is not at a very steep angle, it puts much more weight back on the shoulders so I stopped at three reps. I will do declines at Freedom center on speed nights.

The work out for me was good, but I can work out anywhere. I dont care if the equipment is a little different, this can only prepare you for competition where eqiupment and conditions often vary. Our work out group has expanded to 8 members which means there is a ten to twelve minute break between a persons lifts. I dont mind because I am old and need the recovery time.

["ronnybench"]

May 24 2008 BWT 247.5

Squat day at Dino's

It has been 3 weeks since I squatted or dead lifted. I have been hoping to keep a minor groin pull from getting mre serious. I stared back this week with my usuall 25 body squats in the morning with no adverse affects.

squats
10xbar
10x135 no problems
5x205 no problems
5x225 ok, I could feel a little pull
5x275 ok, but it was pulling more than I wanted so called it a day.

deadlift
2x1x315 dual overhand, some discomfort
395 shrugged it 10 times once it was locked out

Shrugs out of rack
4x5x495 off 3pin no discomfort

["ronnybench"]

5/27/08 speed bench night at Freedom Center

flat bench
10xbar
10x135
3x185
4x3x225
3x275
3x315

decline bench
5x5x315

reverse pec deck
10x80
10x100
10x120
10x140

bilateral hammer curls combined with inclined curls
2x10x22.5 each
10x15 each

["ronnybench"]

May 29 2008 Bench night (BWT 252)

looking for a raw max
flat bench
10xbar close grip
5x135 closed grip

5x225 wide grip

3x315 wide grip wraps and belt
325
335
345
355
365 needed help
3x3x315

lock outs in power rack (3 inches)
405
425
2x455
475

["ronnybench"]

June 1, 2008 BWT 248.5

Squat day at World's

squats
10xbar
10x135
5x225
5x275
3x3x315
3x335
no problems with the groin pull

shrugs
5x405 off 3 pin
4x5x495
5x515

reclining dumbell pull overs (2 handed 1 dumbell)
3x5x95
10x95

["ronnybench"]

6/03/08 speed bench night at Freedom Center

flat bench
10xbar
10x135
3x185
4x3x225
3x275
3x315
10x135

decline bench
4x5x315

reverse pec deck
10x80
10x100
10x120
10x140

bilateral hammer curls combined with inclined curls
3x10x22.5 each

["ronnybench"]

June 5 2008 Bench night (BWT 250)

No help tonight, so no shirt. Concentrated an heavy raw again. Probably a good idea since my next meet is the raw nationals

flat bench
10xbar close grip
5x135 closed grip

3x225 wide grip

315 wide grip wraps and belt
335
355
365
10x250