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Post by vince148 on Oct 22, 2007 6:43:55 GMT -5
Love the smack talk!
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Post by buffman on Oct 22, 2007 12:43:47 GMT -5
Thnaks Vince. I am glad you enjoyed the video. Just trying to have some good fun with the guys from Arkansas!
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Post by buffman on Oct 25, 2007 1:38:25 GMT -5
Bench Press on 10-20-07..... Team USA & destination ARUBA Current mood: Aruba here I come..USA all the way!!!!
I got my last workout before the IPF/NAPF North American Bench Press Champioships in on early Saturday. I had been having some minor pec strains I had to deal with for the last couple of weeks, but everything is healed up and I am roaring to hit the beach in ARUBA! So with further delay here is my last workout.....
Bench Press
15 lb shoulder rotations
135x10
225x10
315x8
405x2, this felt rusty. I needed another warmup and will start adding it in immediately,
425x1 (see video) This was a solid lift. It went up well and will be my raw opener in Aruba!
405x5, I did a triple then 2 singles with 30 seconds rest each.(see video)
365x4 pause reps
Tricep pushdowns
monster band & 60 lbs --2 sets of 12 reps
Sparq Band Presses
wide, close, incline, tricep, and flyes
2 sets of 12 reps each, this is a pretty tough group of reps to complete, but it is great for endurance.
This was a solid workout and I plan to open with 425 raw. The second attempt will be 513 in my Titan Fury and my third attempt will be 529 or whatever it takes provided the first two go well.
Praise Adonai!
I want to say a special Thank You to Robert Keller, Joe and Cathy Marksteiner who have been exceptional to work with as I get prepared for my first international meet. Also a big Thank You to USA Powerlifting! I really appreciate and I am very grateful for this opportunity....Thank You!
USA all the way!
Here is the video of the 425x1, 405x5 and a Team USA Thank You message!
www.youtube.com/watch?v=0oOjDy99h9g
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Post by vince148 on Oct 25, 2007 7:47:54 GMT -5
I just love your stuff! You crack me up. Good luck.
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Post by buffman on Oct 29, 2007 22:33:12 GMT -5
My IPF/NAPF experience and results...GOLD!
Current mood: USA all the way!
How do I summarize into a few words the entire experience of competing as a member of Team USA in Aruba at the IPF/NAPF North American Regional Bench Press Championships? Well I really can't, but I will give a brief summary of this great meet and outstanding experience.
Thursday--I left Kentucky for Aruba. It was cold here in Kentucky (and still is) and extremely warm in Aruba. I had a layover in Miami and got my first text message from my friends and family encouraging me. The text messages continued throughout the weekend and were a real blessing and encouragement to me. Thank You to everyone who sent one, I really appreciated it!
Friday--This was my rest day from the previous days air travel. I managed to get a lot of sleep and felt really good when I woke up. During the day I went to out the beach, attended the nominations meeting and went shopping on the island. Aruba has a lot of stuff to buy and do. Too much to cover in one weekend. The day finished off when a bunch of the lifters went over to Tony Roma's for dinner. It was a great day of fellowship and fun.
Saturday--The day I had been training for the last 6 months. It was finally here and I was constantly reminding myself to live in the moment and enjoy everything about this trip. The competittion got started in the early afternoon and I recorded the entire meet. The first flight of benchers were great with some fantastic lifting. I lifted in the second flight and opened with 424 lbs. It went up like a rocket and felt very light.(see video) My second attempt was 512lbs. I was wearing a Titan Fury and took the weight at arms length, got the start and press commands then exploded the weight upward. I drove hard through the lockout and racked the weight. I arose unsure what the lights would be due to some uneveness, but joyfully I recieved 3 white lights.(see video) Praise Adonai! The 512 locked in the Gold, so I decided to go for a 3rd attempt PR of 529. Joe Dematteo & Jules Pelligrino helped tweaked the shirt a little more. I felt ready to attempt a PR. Taking the weight at arms length felt light, I got the press command & the weight came off the chest more forcefully than the 512, but I faltered at the top of the lift and the spotters took the weight. Not today, but soon. The Aruban media at the meet took a tremendous amount of pictures and video footage. Here is a link to the 385 pictures that the local radio station took. Just click on the link
www.magic965.com/gallery/thumbnails.php?album=537
The lifting highlight of the meet was the 606 lb Bench Press by IPF World Champion Dennis Cieri!(video very soon) The personal highlight was when I had the Gold medal placed on my neck and the stood on the podium as the National Anthem played(see video). It was a moment that I don't believe I will ever forget. Praise God!
After alll the awards and lifting and fun had in Aruba, I want to thank a few people for this great memory. Robert Keller & William Woodley, Thank You gentlemen for running such a great meet and especially Robert for giving me the opportunity to be a part of Team USA. I am very thankful & grateful. To all my friends and family members who sent text messages throughout out the weekend, Thank You. Words cannot express how much those messages encouraged and motivated me. I am very thankful for each and every text I recieved. Thank You! To all the members of Team USA, it was a great pleasure and joy to meet and spend time getting to know all of you. To all the staff and international lifters, especially William Woodley, thank you for sharing this moment in all our lives. You are all my friends and I hope to see you again. To Dr Hugo Velazquez, thanks for helping me with a ride to the airport. I greatly enjoyed our conversation we had while waiting for our flight and in the competition. I hope to see you again soon my friend!
Thanks for all of the online support I recieved, I really appreciated it. Thank You!
I hope to do it all again in Costa Rica on September 2008!
USA all the way!!!!
Here are the flags, 424 & 512 bench presses, medal presentation & the National Anthem video....
www.youtube.com/watch?v=nKou8Ouz0U8
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Post by buffman on Nov 12, 2007 5:10:44 GMT -5
11-6-07 Bench Press......chasing the dream!!!!!!!! Current mood: resting peacefully
After the NAPF Bench Press meet I found myself in a time of reflection. I want to really focus on my goals and give 100 percent effort to reaching the milestones. I found that this ambition has caused some internal conflict into what direction my training will go for the next year. I am still in the midst of refining and planning the strategy to achieve my goals, but in the middle of this process I have decided to mainly focus on the bench only for a few weeks. This will help my body heal and give me some more time to ponder and search for the desire to go after my dreams. So without any further delay here is this past weeks Bench Press workout..
Also I just had to listen to KOKOMO one more time while training, Aruba was a great meet! I will always remember that trip!
Bench Press
15 lb shoulder rotation
135x10
225x10
315x8
365x3
405x3
405x3
405x4--3 plus a quick single(all 3 previous sets are in the video)
Pause reps
365x3
365x3
Tricep Pushdowns
monster band + 60 lbs
2 sets of 12 reps
Sparq Band Presses
wide, close, incline, tricep, and flyes
2 sets of 12 reps each all continuous reps
Praise Adonai! It was a really goo workout and sets a solid foundation to build upon for the next meet..
Here is the video of the 405x3, 3, 4 10 total reps www.youtube.com/watch?v=iWFqGNMO16E
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Post by buffman on Nov 18, 2007 19:21:00 GMT -5
11-13-07 Bench Press...preparing to achieve! Current mood: Fired UP!
I am a little late with last weeks blog workouts, but I am catching up. This is last weeks Bench Press workout and video. I got a real late start last week and did not expect much, but it went well.
So here we go.........
Bench Press
15 lb shoulder rotation
135x10
225x10
315x8
405x4, great set(see video)
415x2 just missed a 3rd rep(see video)
415x2, just missed the third rep again(see video)
The 415x3 will fall soon. I can feel the power!
Lockouts
455x1
495x1(see video)
525x1(see video)
545x budged and almost there. A little rest and it gets smoked!
Pause Reps
365x3
365x3, both sets were very solid and could have easily went for a 4th rep, but I decided to save it for this weeks workout!
Sparq Band Presses
wide, close, inlcline, tricep, and flyes.
2 sets of 12 reps each
This was a solid workout to set up this weeks Bench Shirt Workout! I am going to try and unleash a FURY!
www.youtube.com/watch?v=dWB5bysHZ0M
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Post by buffman on Nov 24, 2007 5:54:26 GMT -5
11-20-07 Powersports Curl.........going the distance!!!!! Current mood: going to rest!!!!!!! Category: going to rest!!!!!!! Sports
Early Wednesday morning was my weekly Biceps and Back workout. I had benched in a new shirt the previous night and was very unsure how this workout would go, but it went well and here are the results......
Powersports Curl
25 lb db warmup
103x10
143x3
158x3
168x3, Very solid and strong set, Praise Adonai!(see video)
163x4, I missed a 5th rep but had four very solid reps(see video)
163x4, another big quad set. The powersports curls are coming along well(see video)
mini band curls
15 reps each arm
Front Lat Pulls on BOSU
120x10 reps for 3 sets
Sparq Band Rows
upright and standing- 2 sets of 12 reps
Concentraion Curls on BOSU
50x17
60x10
That was it. This was a solid workout and I can feel with more rest another big curl PR in the near future!
Here is the 168x3, 163x4, 163x4 Powersports Curl video
www.youtube.com/watch?v=mDe7MiH6xEM
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Post by Tom Isbell on Nov 25, 2007 8:37:13 GMT -5
I dont do any curling but I have to say.....very nice strong curling!
The guy I train with on bench does the powercurl. I have seen him do 240 lbs with white lights at 240 lbs body wgt. After being around him I realize how hard powercurling is. You see very few people that can bench and curl a lot like that.
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Post by vince148 on Nov 25, 2007 8:50:06 GMT -5
I know a lot of powerlifters look down on curls. I do only about 2-4 sets a week. In reality, they are very important. They provide extra arm mass to support bench weight in the locked out position. Also, look at how many people tear their biceps doing deadlifts which probably could be avoided by doing some curls.
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Post by buffman on Nov 26, 2007 1:22:51 GMT -5
Thanks Tom and Vince!
A good curl can help on the bench.
Vince you are correct about bicep tears from Deadlifting. If the bicep cannot handle the weight your back can pull then you will have a problem. I am enjoying the Powersports Curl training and hope to be in the 180's and beyond by the start of 2008!
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Post by buffman on Dec 3, 2007 3:00:09 GMT -5
12-1-07 Bench Press ..........an Orange Crusher! Current mood: Volunteers Beware!!!!!!!
Sometimes we all get in a little funk in our training. Well since I came back from Aruba as part of Team USA I have been in a major funk. I have had a few okay workouts here and there, but basically it was stagnant. So I had decided to enter one final meet this year, the USAPL Tennessee State Championships. After I committed to this decision to compete I had 2 less than desirable workouts, but like the preacher says..Hold on Sunday's Comin'! Well Sunday arrived early this week. I normally bench on late Monday night, but due to a meet I had to get my last bench in 4 days after my Monday bench. So Sunday arrived on Friday. So without further delay lets get to the....Hold on Sundays Comin' workout!
Bench Press
15 lb shoulder rotation
135x10
225x10
315x8
365x3
405x3, Praise Adonai, this was GREAT!(see video)
430x1 competition pause(see video) This was a little slow but a big step back in the right direction!!!!!!
415x3,(see video) I did a strong double then rested for a few seconds and crushed a third rep, All glory to Elohim!
Pause Reps
375x3, just miseed a 4th rep
375x3(see video) a strong final set!
Sparq Band Presses
wide, close, incline, triceps, flyes
2 sets of 12 reps
BOSU pushups
1 set of 10(first time on BOSU)
1 set of 20 strong reps. Very cool stuff.
That was it, but it was a GREAT IT! I am very Thankful to have a Strong & Solid workout heading into my next meet.
I am ready to kick some Big Orange!!!!!!!!!!!!!
Here is the video from the workout
405x3, 430x1, 415x3, 375x3 Bench Press www.youtube.com/watch?v=dpsWE69R1P4
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Post by buffman on Dec 17, 2007 6:53:31 GMT -5
12-14-07 Powersports Curls...Merry Christmas! Current mood: Full of Christmas Cheer!!!!!
Early Friday morning was my first curl workout in 11 days, I was feeling good and ready to go even though it was only 6 days after the USAPL Tennesssee meet. So I loaded the bar and gave it the old college try and here we go...........
Powersports Curl
25 lb dumbell warmup
103x10
143x3
153x3 this set went so well I decided to try some singles tonight.
163x1, very strong rep
173x1, (see video)this was great and very solid.
183x1, missed halfway but I could definitely feel this one going very soon.
163x4(see video)
158x5(see video)
mini band curls
15 reps each arm
Concentration Curls
60x12
60x14
Sparq Band Rows
upright and standing
2 sets of 12 reps
Ab Wheel kneeling on BOSU
3sets - 26 total reps
That was all and have a very MERRY CHRISTMAS!!!!!!!!!!!!!
Here is the video form the workoutwww.youtube.com/watch?v=eaZVlYk-_Dw
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Post by buffman on Dec 18, 2007 2:21:28 GMT -5
12-15-07 Reverse Band Bench Press workout...OHHHH YEAH!!!!!!! Current mood: MERRY CHRISTMAS!!!!!!!!!! Category: MERRY CHRISTMAS!!!!!!!!!! Sports
I have been slowly going up in my equipped bench press for the last few years, but hit a major sticking point this past several months. I have doing heavy lockouts but they were really overtaxing my CNS. I needed an exercise that would be moderate on my CNS yet be as close as you can to a competition bench shirt lift without training in a shirt. I searched the internet and looked and looked. I came upon an interesting idea of trying Reverse Band Bench Presses. I watched several videos and observed how it was impacting the lifters. As well as how it could be performed by someone who trains alone in the garage. I even spoke on the phone to Mike from LiftingLarge.com who was very helpful and knowledgeable about reverse band pressing. Well, after much deliberation I decided to purchase the Woody 5 Large bands from LiftingLarge.com. I got them in the mail several days later and decided to have a bands only workout to find out where I was so I could work the reverse band pressing into my normal workout routine. Here are the results from my first Reverse Band Bench Press workout on early Saturday morning December 15!
Obviously the first thing I had to do was get the bands set up and then thread the bar between them. I am glad I took a workout to learn how to do this, because it took a few tries but I got it right eventually and only dumped the bar once. After the set up I warmed up with 135, 225 and 315. The lighter weights were really awkward considering how the reverse band setup really helps you explode off the chest.
I then went 365 for 3 and it was sweet.
I proceeded up to 405 and planned on doing just 5 reps but I blew 7 reps up like 225. Of course the lockout was harder but the speed was great!
After the success at 405 I went to 455 and blew up abother quick 4 reps. This was AWESOME !
I decided to go for 505 raw. Now let me remind you that while the bands help, 505 is still 505 raw and I only weigh around 215. Well I absolutely crushed 505 for a large double. I waited another couple of minutes and did a competition pause with 505. I honestly believe that 505 lb pause rep felt just like a lift done in a bench shirt. This was exactly the exercise I have been looking for. Praise God!
I finished off the workout with a 475x3 competition pause set. I was TOTALLY jacked after this workout. I can finally get some heavy bench shirt work in and I firmly believe this exercise will have tremendous carryover onto the platform!!!!!!
MERRY CHRISTMAS!!!!!!
Here is the video form the workout
405x7, 455x4, 505x2, 505x1 paused, & 475x3 paused www.youtube.com/watch?v=EdeLjTIQQhs
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Post by buffman on Dec 26, 2007 3:32:43 GMT -5
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