Category
Amateur: Over 30 Male
25 total votes
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Jan 17, 2009
Bench Press
- Warmed up with triples to a 75% max - 315lbs
- Bench Shirt, 2 Board, Reverse Bands triples up to a 655lb top set
Close grip Raw
315 5x5
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Feb 2, 2009
Raw Bench with Bands - worked up to a 455lb to a 2 board
Tate Presses 40lb dumbells- 3 X 10
Fry Presses 90lb dumbells - 3 X 12
Dips 90lbs on belt and 50lbs of bands - 4 x 10
Speed bench work 9set x 3s
3 times cardio at 5:30am for 90 minutes
Evening Yoga and bench Arch flexability training
500 sit ups during evening tv programs
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Feb 5, 2009
Deadlifts:
Helping some personal trainers with there Deadlift training and technique.
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Feb 19, 2009
Bench with Shirt and 3 board ...check out youtube: Ottawastrong for videos
Close Grip, 3 Board 1 x 635lbs with reverse bands
Fay Fry Presses 3set x 12reps @ 90lbs
Tate Presses 4set x 12reps @45lbs
Squated 430lbs 3x6
Cardio 240 minutes total this week. I need to drop a couple lbs for weigh in. (April)
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Feb 23, 2009
Hit a 90% double of 545lb loose knee wraps and suit straps up.
Then I did deadlifts 80% volume
My nervous system and back took a kicken...I did a little cardio after....so I could keep the blood flowing.
then ice and sleep
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Mar 4, 2009
Was skipping/jump rope the other day to burn some calories and hyper extended my knee...so I have not done any squats or cardio for a week.
Narrow Grip 2 Board Bench this morning. worked up to a 395lb 2 board Triple.
3x10 Tate Press
3x10 Tricep extensions
3x10 Fry Presses
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Mar 4, 2009
Check out the Crazy Bench Workouts at
youtube.com. "Ottawastrong"
http://www.youtube.com/user/OttawaStrong
Can anyone Match my dip workout??!!!
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May 7, 2009
Starting to use a peaking program to get ready for Worlds. IPF BEnch Press Worlds on May 27th in Luxembourg. My goal is to be on the podium and hit a 550lb bench (250kgs)
Had a great Raw bench day today. 365lb for 5x5s and then Fry Presses 80 -90 - 100 x 10 and then Tate Presses with 50lb dumbells for 4x10. 30 minutes of Cardio to keep my weight closer to 185lbs.
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Jun 15, 2009
Well....I made weight at the IPF World Bench Press Championships in Luxembourg a nice 81.9kgs. So I made my weight goals. But that was it for making goals that day.
My warm up was great and so was my rehydration. Warmed up to a 250kgs (550lbs) and then opened with a 210 kg (462 lbs) the bench shirt was little to tight and not a heavy enough opener so I touched to low, but I lifted the weigth with ease. Second attempt I when up to 215kgs (473lbs) again weight was easy but lockout was uneven. I decided that I was going to Worlds to medal not to get 5th, so I loaded up 237.5kgs (522.5lbs) , a weight I have made at least a dozen times before, but not today. The weight came down easy and shot half way up and hit the uprights of the bench and then almost to my face.....with 3 missed attempts I get my official first WORLD BOMB! I will never have BOMB on my mind again and will will always stick to the plan.
NEXT I will go to Cleveland to the USAPL Nationals and hit a 250kg to put me inthe running for the Arnold classic.
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Jun 29, 2009
ok....NOTHING TODAY....i AM GOING TO RECORD SOME VIDEO COVERAGE OF MY WORKOUT TOMORROW....
SO
Some Big Dips......Crazy Incline Dumbell....and even some skipping
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Jul 15, 2009
Close grip Raw - 3 reps x 6 sets - 285lbs
Tate Press - 10 reps x 5 sets - 45lb Dumbell
Incline Dumbell - 10 reps x 5 sets - 100lb Dumbells
Weighted Dips - 135lb x 10; 90 x 10, 45lbs 10x5
Abs 20 minutes of various abs.
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Aug 25, 2009
Warmed up with mini bands up to 225lbs + 100 lbs minis
Shirted up with loose 44 Katana
405 X 2 - 2 board
455 x 1 - 2 board
495 x 3 - 2 board
545 x 3 - 2 board Personal Best
585 X 1 - 2 board Personal Best
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Aug 26, 2009
Dips warm up body weight 20 reps, 90x10, 180 drop set
Tri extension - 90lbs 10x4
Tate Press 55lbs 10x4
Close grip bench 255lbs 10x4
Dumbell bi curls to get lots of blood into my arms 50lb dumbells and drop set to 5 lbs.