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Post by dopar66 on Jul 25, 2007 8:19:40 GMT -5
Wow Randy! That is SMOKING! 550? GOOD GRIEF! Outstanding pushing big guy! I am WAY impressed!
Nice raw work too! 360x4 is a good set of SQUATS for me!
God Bless!
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Post by Deleted on Jul 30, 2007 18:35:49 GMT -5
7-30-07
Bench
135x10
225x10
285x5
350x5
4 Board Press
405x3
425x3
445x2
455x2
Lateral Raises
25x10
25x10
25x10
Rehab & Out
Thanks Dopar for the kind words.
Randy
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Post by dopar66 on Jul 31, 2007 8:32:57 GMT -5
You are welcome, but I'm now amazed at the 350x5 and the 425-455x2's! You are a benchmeister for SURE!
God bless!
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Post by Deleted on Aug 6, 2007 13:20:06 GMT -5
8-6-07
Bench
135x10
225x10
315x3
Katana On/48
405x1 (3 board)
495x1 (2 board)
565x0 (stopped 4" from chest, hovered for 3 seconds, couldn't push it up)
F6 #2 On/48
555x0 (stopped 1/2" from chest, hovered for 2 seconds, pushed it out of the groove, spotters took it)
405x2 (2 board, deloaded to practice tucking elbows)
495x2 (2 board, felt better every rep)
495x2 (1 board, felt good, started to think I could open with this shirt)
495x1 (full range touch and go, finally got the hang of this shirt)
495x1 (full range with all commands, quick and perfect)
All this took almost 2 hours, no time left for assistance
Note to self: Use shirt more than 4 weeks out the year!
The Katana is still a mystery. The boys at the lock up got me to go full range with 450 last year but I have yet to do it by myself. I know Wayne is probably shaking his head thinking belly up, elbows in, and drive your heels into the ground dummy! It is something I will have to work on after this meet.
The F6 #1 is retired (to many runners), F6 #2 looks like my opener shirt. Next week I will try F6 #3 to see if it's tighter than #2. They are all 48's but #3 is the least used. I'm not as creative at naming my shirts as Roger is but if I did name them I'd call them Pain in the donkey #, 1,2,and 3.
Randy
p.s. Thanks for the heads up Neal, Laramie called me last night to tell me that IMPE was closed.
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Post by dopar66 on Aug 6, 2007 14:44:01 GMT -5
Man, Randy, I wish I had some words of wisdom for you and that shirt/those shirts. That's pretty boggling to not be able to touch 565..... are you able to arch whatsoever to bring your chest up? I don't know enough about shirts to fill a thimble, so that may be sucky insight, as far as groove and all. No one I know WANTS to dump 565 across their sternum.....
Still, aweseome rep with the 495! I am guessing but if you can keep that groove..... who knows what you're capable of? Nice shot big guy!
God Bless!
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Post by toolpod on Aug 6, 2007 14:53:52 GMT -5
Randy...Nice going with the F6!!! Sweet work!
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Post by Deleted on Aug 13, 2007 14:08:17 GMT -5
8-13-07
Bench
135x10
225x10
315x3
Katana On/48
405x0 (no touch, 2" away)
435x2 ( Thank you Janne & Wayne)
465x1 (Once touching was no longer an issue I wanted to go singles)
495x1 (Came up fast)
555x1 (All time PR with pause and rack commands )
565x1 (New All time PR with pause and rack commands )
Close Grip Bench
315x3
315x3
315x3
315x3 (deloading weight and volume to save shoulders)
Rehab and out.
BIG thank you to Janne and Wayne. Wayne, having the cues repeated through out the lift made a huge difference. Janne, decreasing the weight took all the emphasis off bar and let me concentrate on all the important form points.
I have two more bench workouts before the meet. I will go to IMPE on the 20th and try cranking the shirt 101% and twisting the sleeves, I would like to hit 575. The 27th will be used strictly to hit an opener. Right now I have a 130 lb. range in this shirt. I will use this shirt for all three attempts. Thanks again to Wayne and Janne, you guys all made the difference!
Randy
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Post by toolpod on Aug 13, 2007 15:15:49 GMT -5
565!!! Nice PR!!! Way to go Randy! Good luck on the meet! Remember...open smart, get on the board...then Go To Town!  |
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Post by dopar66 on Aug 13, 2007 15:23:05 GMT -5
WOW RANDY!!!!!!!!! MAJOR congratulations! I feel obligated to award you the Hard Charger Dew of the Week for that press!
Man, you ought to be pumped! Can't wait to see what the meet holds for you!
God Bless.
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Post by Deleted on Aug 20, 2007 20:58:56 GMT -5
8-20-07
I'll get the excuses out of the way first. Caught some type of bug around noon and spent much of the afternoon in the bathroom. School is back in so the workouts have been moved from 10am to 5pm. And so.........
Bench
135x10
225x10
315x3
Katana On
405x1 (3 board)
495x1 (2 board)
535x0 (came up very fast, but left shoulder seemed off the bench and lockout was uneven)
535x0 (came up almost as fast, but the bar seemed to roll like a ferris wheel on the way up, I locked it out but Nick said I beat the rack command.)
Close Grip Bench
315x3 (pinky on power ring)
335x3
355x3
375x1 (middle finger on power ring)
385x1 (index finger on power ring)
I wanted to use this workout to practice my warm up and my first and second attempts. The next 12 days will be a deloading phase. I will do my back & bicep routine Thursday. I am considering taking the week before the meet off. I did this once before and had good results, but it's hard not to feel like the muscles are weaker without the workouts. I would be curious to know what the rest of you think.
Thanks,
Randy
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Post by Deleted on Aug 30, 2007 9:06:31 GMT -5
8-27-07
Taking the week off and resting for the meet.
Randy
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Post by Beau Clark on Aug 30, 2007 12:28:48 GMT -5
Good luck at the meet, training is killer
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Post by dopar66 on Aug 31, 2007 12:21:44 GMT -5
8-27-07 Taking the week off and resting for the meet. Randy My favorite workout! Git-r-done big R! God Bless! |
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Post by Deleted on Sept 2, 2007 17:59:08 GMT -5
UPA Bench Meet Dubuque IA
I want to start by saying thanks to Bill Carpenter for running such a great meet. The venue was incredible, the equipment was top notch, the judging was fair and consistant, and I got a chance to talk to some of the best benchers in the world Rob Luyando, Jeff McVicar, Bill Crawford and of course Bill Carpenter.
Attempts (BW 242)
1st 534 (tough getting down went up smoothly)
2nd 556 (quicker down/ up smooth)
3rd 567 (too conservative, this was EASY, 575-585 was probably there)
4th 600x0 (I had less than 5 minutes between attempts but I figured I had nothing to lose. I got it about 4 inches off my chest)
Bill has another meet coming up January 26th. Everybody should go to this one, Lock Up and U of I guys. I've been competing for 23 years and I have never been to a bettter meet.
Thanks Again Bill,
Randy
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Post by seanmiller on Sept 2, 2007 19:26:50 GMT -5
nice job getting it done that 600 will go give it time and train hard..
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Post by Deleted on Sept 4, 2007 19:58:52 GMT -5
9-4-07
Bench
135x10
225x10
315x2
Katana On
405x1 (3 board)
435x2 (Full Range/slid on the bench on the 3rd rep & hit uprights)
435x4 (Full Range)
Board Press
495x3 (4 board)
585x0 (4 board/ take smaller jumps next time)
Short and sweet post meet workout. Thanks for the kind words Sean.
Randy
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Post by rockman181 on Sept 4, 2007 21:03:33 GMT -5
Nice pressing!
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Post by dopar66 on Sept 5, 2007 15:34:04 GMT -5
Great gosh, Randy! First off, AWESOME meet results! I stand in awe! Second, to follow up with another bench workout, you are one beastly dude!
Take a day off, get some fries and a shake, rest up the shoulders. 600 will still be there even if you rest the shoulders up a bit.
God Bless!
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Post by Deleted on Sept 10, 2007 18:11:55 GMT -5
9-10-07
Bench
135x10
225x10
315x2
Katana On (all full range attempts, pulled the shirt just a hair lower this week)
405x0 (came within 3" of the chest)
455x2
455x2
455x2 (it got easier everytime)
3 boards
495x2
545x2
585x1(couldn't lock 2nd one out)
I will try another week of full range first, followed by boards. After that I might try shirted 1 or 2 boards followed by raw high boards or some version of floor press.
Randy
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Post by Deleted on Sept 18, 2007 8:16:16 GMT -5
9-17-07
Bench
125x10
225x10
315x2
Katana On
405x1 (3 board)
455x1 (2 board)
495x1 (1 board)
545x0 (full range/shirt locked up)
All of the previous attempts were done with feet flat on the floor and head on the bench. I was trying to follow ADFPF rules but I dont think I'll be able to make it work in this shirt. Back to the raising the head method.
475x2
475x2
475x2
Raw 4 Board
405x2
425x2
445x2
460x2 PR
Rehab & Out
I am tempted to extend my shirted full range doubles one more week. 495x2 sounds nice. I'll go by feel, so far so good staying in the shirt.
Randy
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Post by Deleted on Sept 24, 2007 21:07:20 GMT -5
9-24-07
Bench
135x10
225x10
315x3
Katana On
405x2 (2 board)
455x2 (1 board)
495x1 (full range/2nd rep fell out of the groove into uprights)
495x2
495x2
50 F6 On (practicing head down/feet flat with loose shirt)
405x1 (heels came up 1/2")
405x1 (ADFPF or USAPL legal/ I hope Roger brings the UPA to Illinois)
Banded Floor Press (lite band 1/2ed at each end of the bar)
275x3
295x3
315x3
335x3
Out of time. Good workout.
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Post by dopar66 on Sept 25, 2007 10:02:17 GMT -5
Wow, Randy, you pushed a LOT of weight yesterday! EXCELLENT shirt work big guy!
You see THAT much difference in fed legality lifting? 90 pounds is a heckuva drop......
God Bless!
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Post by Deleted on Oct 1, 2007 18:51:57 GMT -5
10-1-07
Bench
135x10
225x10
315x3
Katana On
405x2 (2 board)
495x1 (1 board)
555x0 Full Range
555x0 " "
515x1 " "
3 Board Press
555x0 (I felt completely drained at this point)
Shoulder Press
95x10
115x10
135x10
145x10
Machine Tri. Ext.
75x10
85x10
95x10
I thought since things have been going so well I would try some heavy singles. 551 felt very light at the meet and I was thinking I could use it as my opener, apparently not today. I am also trying to keep my feet flat which might be taking away from my arch slightly.
Next week I will go back to my original plan which was to do 1 shirted single every week adding 10 lbs a week until I reach my opener the week before the meet.
If the decline continues next week I will change the plan. Hopefully it was just an off day.
Randy
p.s. Dopar the drop in weight was from using a loose shirt with the lightest weight that would touch. I was trying to conserve energy for a much heavier 2nd attempt. Welcome to the "DARK SIDE" of shirted benching.
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Post by dopar66 on Oct 2, 2007 10:07:13 GMT -5
"p.s. Dopar the drop in weight was from using a loose shirt with the lightest weight that would touch. I was trying to conserve energy for a much heavier 2nd attempt. Welcome to the "DARK SIDE" of shirted benching. "
Roger that, thanks for the explanation. :')
Man it must be a bummer to NOT be able to bench 550..... Oh wait.... that's me! :')
Today was a statue day, next go round will hopefully be a pigeon day. Are you driving with your heels, or trying just to keep 'em flat?
God Bless.
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Post by Deleted on Oct 9, 2007 18:26:23 GMT -5
10-9-07 Bench 135x10 225x10 315x2 Katana On 405x1 (3 board) 455x1 (2 board) 525x1 (full range) 3 Board 555x1 565x1 575x1 585x1 Rehab & Out A total of 5 work reps. The number of work reps was probably the lowest it's ever been but I do feel I worked my triceps pretty hard. I am still experimenting with my set up. Moving my feet out in front of my knees helps keep my feet flat but it takes a lot away from my arch and ultimately my bench. Randy Dopar I am attempting to keep my feet flat on the floor through out the entire lift (NASA Rules). When I lift UPA I am driving my heels to the floor during the concentric phase of the lift. I can just hear all the RAW guys laughing as their reading this. |
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