The Juggernaut's Log

Sponsored by APT for a few years now...Thanks Alan!

Guess I'll start trying to post my training logs

Yesterday...

Full range bench
warmups w/ 135
185 x 8
225 x 6
315 x 4
405 x 1
455 x 1
500 x miss
the goal here was to hit that 500 raw bench that has eluded me for several weeks. My best to date is 480 at 220.

off 2-boards
405 x 10

30-second reps - no boards (rep, rack, wait 30 sec & do it again)
405 x 8 singles

DB Floor Press
130s x 15
110s x 15
110s x 12

Tri Pushdowns
175 x 3 sets of 15-20

Guess I haven't kept up on my log...

Anyway the last training day before my meet tomorrow went like...

Hanging Minis...
Single ply shirt
495 x 1
545 x 1
605 x 2
none of those would touch

Double ply shirt
675 x 1
725 x 1
wouldn't touch either

The good news...I know I can handle locking out 725

Close Grip Decline
315 x 3 sets of 12

Cable Pushdowns
150 x 3 sets of 15

Side Delt Raise
25 lb dumbells
3 sets of 12

* Weighed in today at 219 without dieting or cutting water. Plan to open with 620 tomorrow.

I just keep hammering meets. I am doing a raw meet Apr 4, so I had to make a quick transition from shirt training.
Flat Bench
warmup sets
225 x 10
275 x 6
315 x 5
365 x 3
405 x 3
425 x 3
405 x 5

Floor Press
225 x 12
275 x 10
225 x 15

Tricep Pushdowns
150 x 3 sets of 20

Cable Curls
100 x 3 sets of 12

Saturday 3-28

Feeling a little beat up so I made today a light workout

Flat bench
warmups
135 x 12
185 x 8
225 x 8
275 x 6
315 x 5
365 x 3
405 x 3

Tricep Pushdowns
125 x 4 sets of 20

DB Curls
100 x 4 sets of 15

Tues 3-31
Last workout before the raw bench meet this weekend...

Flat Bench
warmups w/ 135
185 x 8
225 x 6
275 x 3
315 x 3
365 x 3
405 x 3
425 x 1
455 x 1

Rolling DB Extensions
40's x 3 sets of 15

Cable Curls
100 x 3 sets of 15

DB Side Delt Raise
30's x 2 sets of 12

Feeling pretty good about this meet. I'll probably open somewhere close to 450. In warmups, if 405 goes like a speed rep, I'll open with 450.

Meet Results:

Circleville Barbell Raw Benchpress Meet – April 4, 2009

Name Class Bench
Nikki Smith Women 90
Rod Summers M40-44 / 165 250
Scott Picklesimer M 50-54 / 220 275
Barry Sowers M 45-49 / 220 350
Jack Roy Submaster 198 345
Homer Hardbarger 308 370
Dustin Picklesimer 198 360
Travis Clifton 242 435
Ross Largent M 45-49 / 242 440
Jon Elick 220 485

Winners:
Women: Nikki Smith
Lightweight: 1st Rod Summers
Middleweight: 1st Jon Elick, 2nd Dustin Picklesimer, 3rd Jack Roy
Heavyweight: 1st Travis Clifton, 2nd Ross Largent, 3rd Homer Hardbarger

Circleville Barbell hasn’t hosted a Raw benchpress meet for quite a few years. With the growing interest in Raw lifting, we decided to start offering one or two Raw meets per year in addition to our usual UPA meets. This meet was held in a bar called Woody’s Place, owned by one of our members. What a great setup…the stereo system was already in place, easy parking, and ample seating. Our judges were either very experienced or UPA certified so there were no gifts. We welcomed a few new lifters into their first competition and most of us hit PR’s. Afterwards, we stuffed ourselves with a carry-in & cookout. Everyone had a great time, whether they were lifting, helping, or just watching. Since the number of lifters was small, we decided on awards by formula for each division. Later this Summer, we’ll do a bit more advertising and hopefully make this a bigger event.