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Post by "ronnybench" on Sept 10, 2008 6:02:24 GMT -5
9/09/08
heavy bench with shirt
10xbar wide grip
10x135 close grip
5x225 close grip
1x315 added wraps and belt
shirt (fury 46)
425
455
465
Next week I will be in California going to school at Stanford University for a week, I will be taking my bench gear with me and hope to get in two workouts.
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Post by "ronnybench" on Sept 12, 2008 20:30:34 GMT -5
Friday Sept. 12, 2008
Speed bench
10xbar close
10xbar wide
3x3x135 (rack for 10 seconds between triples typical)
3x3x175
5(3x3x225) (by the third set my shoulders quit screaming at me)
5x225
Seated Row
10x120
10x200
5xstack
Lat pul downs
3x10x120
Grip strength
pulls off hack squat rack (about 3 inches) hold for 10 count
315 Shrugged 5 times
405 Shrugged 5 times
495 Shrugged 5 times
585 hold for 10 count
635 hold for quick 10 count PR
675 hold for quick 10 count PR
700 hold for really quick 10 count PR (thought I was in Hollywood, considering all the stars I saw)
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Post by "ronnybench" on Sept 17, 2008 9:45:36 GMT -5
9/16/08 Palo Alto California
Fitness 24 down El Camino Rio by the Wall mart
heavy bench with shirt
10xbar wide grip
10x135 close grip
5x225 close grip
1x315 added wraps and belt
shirt (fury 46)
425
455
475
Its always a show when you show up at some fitness club with your shirt. Then you have to talk some Gym rats into spoting for you.
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Post by "ronnybench" on Sept 19, 2008 9:48:12 GMT -5
9/19/08 Palo Alto California
Fitness 24 down El Camino Rio by the Wall mart
speed bench
10xbar wide grip
10x135 close grip
3x3x185
2(3x3x225) ten seconds between triplets
315
315
315
315
lat pulldowns
3x10x165
grip strength
315 off hack squat rack shrugged 5 times
365 dead lifted of floor and shrugged 5 times
405 off hack squat rack shrugged 5 times
495 off hack squat rack shrugged 5 times
585 off hack squat held for 5 count
585 off hack squat held for 5 count
700 off hack squat held for 5 count
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Post by "ronnybench" on Sept 21, 2008 15:53:41 GMT -5
Sept. 21, 2008
squats (hack squat rack)
10xbar
10x137 (alum. collars are 1lb each)
10x137
5x227
4x5x242
2x277
2x317
seated rows
10x160
10x220
5x290
leg extensions
10x160
10x160
10x220
leg curls
2x10x110
10x140
rev pec dec
2x10x85
1x10x115
15 minutes on the eliptic orbiter
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Post by "ronnybench" on Sept 24, 2008 6:35:13 GMT -5
9/24/08
speed bench
10xbar wide grip
10x135 close grip
3x3x185
because of all the extra raw bench work I have been doing my shoulder has started to impinge again. This is where the scapula (I believe) starts rubbing the bursai sac causing it to become inflamed. This is basically what bursitis is all about. So tonight I cut back the heavier triplets to see if I could alleviate some of this chronic interaction.
5x225
315 (all competition)
325
335
345
355
30x135
rev pec deck
3x10x115
seated rows
10x160
4x5xstack (270)
hammer curls alternated with inclined curls
3x10x25 (dumbells)
tricep pull downs straight bar
5x65
5x85
5x105
5x125
5x145
3x5x165 (stack)
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Post by "ronnybench" on Sept 26, 2008 20:44:28 GMT -5
Sept 26, 2008 Flat bench 10xbar close grip 10x135 close grip 3x225 close grip 315 wide grip 335 wide grip (shirt fury 46) 425 455 Cardio- Eliptic orbiter 55 minutes Took it real easy tonight and my shoulder is screaming. I wrote a good piece on my blog today about it. Go here if you would like to read it. ronnybench.blogspot.com/Made a decision tonight NO BENCH PRESS UNTIL THANKSGIVING (thats eight weeks). I will do lower back lats and legs, ought to have a very positive affect on my squat and dead. |
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Post by "ronnybench" on Sept 28, 2008 13:55:14 GMT -5
9/28/09 Back at Dino's
Took Sid to Dino's for squats and deads with the Popes. We worked on his form and he put alot of good work in. It was very good to be back on the Sunday regimin with Jim and Jake.
squats
10xbar
10x135
4x5x235
3x325
deads
5x315
5x375
5x415
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Post by "ronnybench" on Oct 1, 2008 5:39:45 GMT -5
Sept 30, 2008
First night of rotator rehab.
Lots of rotator
tricep pull downs triangle
10x50
10x70
10x90
3x5xstack
seated rows
10x120
10x160
10x200
10x240
5x290
tricep pull downs straight bar
3x5xstack
21's (curls)
3x50lb barbell
cardio
20 minutes on the eliptic orbiter
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Post by John Shifflett on Oct 1, 2008 8:52:15 GMT -5
Ron
I think I have the same shoulder problem you do. After having my best bench workout of the year right after USAPL Nationals. I have brutal pain again. I might not bench again to the first week on December.
I really enjoyed your website let me know when you update again.
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Post by "ronnybench" on Oct 3, 2008 21:49:04 GMT -5
John,
I will be posting on my blog on a regular basis. Remember that I have been through this with a doctor. It is very important that you make sure you dont have a tear. There are tests for this. I would not want you to make the wrong decisions based on some information I posted in a blog. Please be safe and smart.
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Post by "ronnybench" on Oct 3, 2008 22:03:01 GMT -5
Oct. 3, 2008
Well I made it a whole week without bench press, only 7 more to go, I hope.
Spotted and loaded for Sid while he benched
Did a lot of rotator exercises with a 5lb dumbell
Seated rows with straight bar
10x130
3x5x260
tricep pull downs with straight bar
4x10x50
tricep pull downs with rope
4x5x50
grip strength
dead pulls off hack squat rack
2x315 shrugged 5 times
405 shrugged 5 times
495 shrugged 5 times
585 held for 5 count
675 held for 4 count
700 held for 3 count
700 held for 9 count
cardio
40 minutes on the eliptic orbitor
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Post by "ronnybench" on Oct 5, 2008 15:40:19 GMT -5
Oct 5, 2008
Squat day at Fitness 19
squats out of hack squat rack
10xbar
10x135
5x225
4x5x245
3x315
moved to smith machine
5x315
3x365
1x405
3x365
leg curls
3x10x115
leg extensions
10x200
2x10x150
cardio
30 minutes on the eliptic orbitor
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Post by "ronnybench" on Oct 7, 2008 20:23:08 GMT -5
Oct. 7, 2008
Lots of rotator
sitting machine rows wide grip bar
2x10x160
1x10xstack
tricep pull downs short straight bar
3x10x50
rev pec dec
2x20x55
sitting machine rows
10x180 close grip triangle
10x210 close grip triangle
10x240 close grip triangle
10x260 wide grip bar
5xstack wide grip bar
tricep pulldown wide straight bar
3x10x50
alternate hammer curls with incline curls (dumbells)
3x10x25 each
iso/conc curls
3x45 each arm
cardio
35 minutes on cross trainer stepper
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Post by "ronnybench" on Oct 12, 2008 12:04:03 GMT -5
Sunday !0/12/2008
10/8/1986 22 years ago last last Wednesday I fell 26 feet onto a hack of 8 inch solid cinder blocks. I landed on the edge with both feet. I blew my heels out the bottom of my feet. It is called bilateral open kalkaneous fractures. The doctor wondered how I managed to live and he told me I would never walk again. I spent about a year in a wheel chair and walking with canes. The State of Va rated me 40% disabled in both legs and issued me a handicapped license plate. I took the plate off the car the first time I saw a Vet in a wheel chair van looking for a place to park. The plate hangs on the wall of my garage.
TODAY
I squatted (Raw)
10xbar
10x135
5x225
4x5x255
3x325
I dead lifted
1x315 dual overhand and held for 10 count
5x405
1x455
took 500 to just below my knees and held it there for about 5 seconds before putting it back down. It will go next time.
I pulled off the three pin in the rack
365 shrugged five times
405 shrugged five times
495 shrugged five times
650 held for 10 seconds by Jakes watch
405 shrugged 5 times
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