Ronnie's Powerlifting Log

[supermagnamon]

I hope you don't mind, I have a few random, unrelated questions, supermagnamnon.

Did I read right, you have squatted 900 lbs before a car accident? How in the world did you so strong so early????????

How do you do Push Press? Do you find them really helpful with the Bench Press?

Have you ever used heavy rubber bands for Reverse Bands Deadlifts for deloading? I'd heard of these before but most recently an article by Rick Walker got me to do them & I think they really can help.

Thanks.

Yes, I have squatted 900lbs before a car accident. I was able to get strong so early due to strengthening my legs in hs. Plymetrics, Leg Presses, Squatting and trying to get bigger. Diet was key as always. Also, when you are young, you can recover faster and take up more load. I push press by taking the barbell off the power rack and then i set myself. Afterwards, I would squat down like I do on the front squats and let my legs drive the weight and then I would finish off the movement with my shoulders and predominantly my triceps. To me, these do help my bench, because I'm overloading my triceps. Forcing them to do more work. I've used heavy rubber bands for Reverse Band Deadlifts for deloading. Using the heavy rubber bands for Reverse Band Deadlifts for deloading are great. I only do this exercise sparingly, because it taxes the back and cns a lot.

[TelegraphKey]

Thanks for you replies. Keep up the fantastic work. It's inspiring!

[supermagnamon]

USPF California State Championships Open and Junior Division Full Meet and Fit Expo Bench and Deadlift Open Division and Junior Division Results

Squats- Titan Centurion, No Belt and Titan's THQ Knee Wraps

1st Attempt- 625lbs Easy, Good Attempt

2nd Attempt- 675lbs Easy, I got the weight up, but 3 red lights

3rd Attempt- 705lbs Tough, I got the weight up, but 3 red lights

Bench Press- Titan's F6, No Belt and Inzer's Wrist Wraps

1st Attempt- 409lbs Easy, I got the weight up, but 2 red lights and 1 white light

2nd Attempt- 418lbs Easy, I got the weight up, but 3 red lights

3rd Attempt- 418lbs Easy, Good Attempt

Deadlift- Metal Pro Deadlift Suit, No Belt and Inzer Heavy Duty Sleeveless Erector Shirt

1st Attempt- 622lbs Easy, Good Attempt

2nd Attempt- 650lbs Easy, Good Attempt

3rd Attempt- 668lbs Failed Attempt

Comments:

I will post my comments tomorrow. I'm pretty tired to do anything else.

[Rick Walker]

Good job Ronnie!

[Bill Piche]

Good Job Ronnie! Congrats!

Why no belt?

[LiftingKid]

USPF California State Championships Open and Junior Division Full Meet and Fit Expo Bench and Deadlift Open Division and Junior Division Results

Squats- Titan Centurion, No Belt and Titan's THQ Knee Wraps

1st Attempt- 625lbs Easy, Good Attempt

2nd Attempt- 675lbs Easy, I got the weight up, but 3 red lights

3rd Attempt- 705lbs Tough, I got the weight up, but 3 red lights

Bench Press- Titan's F6, No Belt and Inzer's Wrist Wraps

1st Attempt- 409lbs Easy, I got the weight up, but 2 red lights and 1 white light

2nd Attempt- 418lbs Easy, I got the weight up, but 3 red lights

3rd Attempt- 418lbs Easy, Good Attempt

Deadlift- Metal Pro Deadlift Suit, No Belt and Inzer Heavy Duty Sleeveless Erector Shirt

1st Attempt- 622lbs Easy, Good Attempt

2nd Attempt- 650lbs Easy, Good Attempt

3rd Attempt- 668lbs Failed Attempt

Comments:

I will post my comments tomorrow. I'm pretty tired to do anything else.

Why the red lights on the squat??? Strong Benching BTW!

[unseenbeat]

Ya, I'm waiting to hear about the red lights as well.

At least you went out there and were a man with the weight, Ron, good job!

[don chi]

Nice job Ronnie! Rest up you earned it.

[Steve B.]

Ronnie you should be proud of your lifting yesterday.

Your on your way to the top.

As for the red lights in the squat i was the one that gave him the depth call in other words when to take it back up.His first and third were identical lifts IMO and his first was three whites.The second some yoyo yelled your deep enough to him and he took it back up getting red lighted on depth.I couldn't tell you why they didn't like the depth in his third attempt.The judges were pretty strict and were'nt giving any gifts.

[chrisof4]

Nice lifting, Ronnie! You should be proud. Very inspiring!

[supermagnamon]

Good Job Ronnie! Congrats!

Why no belt?

I don't use a belt, because it gets in the way of my breathing. I don't feel that it doesn't supports me in anyway.

[supermagnamon]

Why the red lights on the squat??? Strong Benching BTW!

Well, Steve just answered your question. He was helping me out on the depth calls. BTW Steve, I still blame Rick Walker (the lifter who yelled up at the meet). I felt distracted there at my second attempt. I was pissed off about it, but I knew it was just good intentions.

Ronnie you should be proud of your lifting yesterday.

Your on your way to the top.

As for the red lights in the squat i was the one that gave him the depth call in other words when to take it back up.His first and third were identical lifts IMO and his first was three whites.The second some yoyo yelled your deep enough to him and he took it back up getting red lighted on depth.I couldn't tell you why they didn't like the depth in his third attempt.The judges were pretty strict and were'nt giving any gifts.

[supermagnamon]

USPF California State Championships Open and Junior Division Full Meet and Bench and Deadlift Only Open Division and Junior Division Results

Squats- Titan Centurion, No Belt and Titan's THQ Knee Wraps

1st Attempt- 625lbs Easy, Good Attempt

2nd Attempt- 675lbs Easy, I got the weight up, but 3 red lights

3rd Attempt- 705lbs Tough, I got the weight up, but 3 red lights

Comments:

I started squatting between 12:00PM- 1:00PM. I was tired already since I woked up at 4AM, since I could sleep. Well, on each attempt, I had SteveB assist me on the Depth Calls. My second attempt, I had a distraction from another lifter saying up, I thought it was SteveB, but I was wrong, I went up quickly and saw red lights, because of my depth level. My third attempt, I felt robbed, because I was past parallel on the lift and I got red lighted for the depth level again, since I leaned forward and my hips came up when I was going down. That was what I was told by the judges, but when I looked at a lot of the pics and some vids, I was pretty sure that they were wrong about that. That call pretty much cost me best lifter for the junior division, since I only got bet by a lighter lifter by 7.5lbs.

Bench Press- Titan's F6, No Belt and Inzer's Wrist Wraps

1st Attempt- 409lbs Easy, I got the weight up, but 2 red lights and 1 white light

2nd Attempt- 418lbs Easy, I got the weight up, but 3 red lights

3rd Attempt- 418lbs Easy, Good Attempt

Comments:

The bench was pathetic, but I got best lifter anyways for the junior division. On the 1st Attempt, I received the 2 red lights, because my foot came up, which is a rookie mistake. On the 2nd Attempt, I got 3 white lights, because I double pumped on the attempt, even though I got the weight up. BTW, I started benching at around 4-5PM, so it was already getting late.

Deadlift- Metal Pro Deadlift Suit, No Belt and Inzer Heavy Duty Sleeveless Erector Shirt

1st Attempt- 622lbs Easy, Good Attempt

2nd Attempt- 650lbs Easy, Good Attempt

3rd Attempt- 668lbs Failed Attempt

Comments:

By the time I started this event, it was already 8PM and the lifters and I were pretty much tired. If I started deadlifting at 5-6PM, this would of been a different story, because I was cramping in my glutes during all 3 attempts, even though I was hydrated and rested from the 2 other events. I received best lifter in the Deadlift only in the Junior and Open division. I was pretty happy about that. Overall, I received 6 1st place medals and 3 Best Lifter awards, so that was really cool. Those are both PRs for me right there. On May, I will jump up my goals, since it will be my last chance to break Brian Sider's Junior Total American Record in the USPF and Josh Bryant's State Record in the USPF. Also, that it's the last full meet as a Junior for me in the USPF. I will be a lot more prepared on that meet, then this meet from all the learning experience that I've received from this meet and training for it as well. I was also part of SteveB's team, the Old School Barbell Club, we received 1st place as a team. Everyone on are team did great, a bunch of 1st place lifters. Pavel and Brett Jones did well. So did SteveB. Thanks to SteveB's son, Jeff Belanger, Jonas and Andy for their help. BTW, I also want to thank Dean Reece for giving me his knee wraps and wrist wraps, he asked me if I can have them and said sure, thanks, that's really cool. Of course, I just have to wash them. I did give away PowerBars to everyone I know at that meet and some PowerGels, too. I hope everyone loved that. I tried to hook it up, you know.

Edited March 27, 2006 by supermagnamon

[supermagnamon]

Thanks for your comments you guys and also for reading my workout log.

[BJones]

Ronnie,

Great getting to lift with you yesterday - Great lifting on your part and lots more in the future!

Brett

[supermagnamon]

Box Squats from 11" Box

Warm-Up

1 set- 5 reps- 225lbs

1 set- 5 reps- 315lbs

Workout

1 set- 3 reps- 405lbs

1 set- 3 reps- 455lbs

1 set- 3 reps- 475lbs

1 set- 3 reps- 495lbs

1 set- 2 reps- 515lbs

Sumo Deadlifts with Bands equivalent to 75lbs to 150lbs of resistance over my Neck for Speed

Warm-Up

1 set- 3 reps- 225lbs DO grip + Bands

1 set- 3 reps- 315lbs DO grip + Bands

1 set- 3 reps- 405lbs + Bands

Workout

5 sets- 2 reps- 495lbs + Bands

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 set- 3 reps- 275lbs

1 set- 3 reps- 315lbs

1 set- 3 reps- 335lbs

Barbell Shrugs with Straps

Workout

1 set- 10 reps- 515lbs

1 set- 8 reps- 535lbs

2 sets- 6 reps- 545lbs

Pronated Cable Lat Pulldowns

Warm-Up

1 set- 10 reps- 140lbs

Workout

1 set- 10 reps- 2400lbs

1 set- 8 reps- 260lbs

1 set- 8 reps- 280lbs

Comments:

I didn't take a rest day, because I'm still pissed off from yesterdays performance. Also, I worked 12 hours today and starring at a computer the whole time, so I wasn't happy about that either. If I want to break records, I must break my ego and kick some @$$. I didn't get this far for nothing and I have about 6 weeks to get to my goals, so here it is on May 6, 2005 in San Diego at the USPF San Diego Open my goals are:

Squat: 820lbs If I get anything over 780lbs is an American Record and State Record

Bench: 445lbs I'm not a bench pressing machine, so I just want to get a decent bench.

Deadlift: 685lbs If I get anything over 661lbs is an American Record

Total: 1950lbs If I get anything over 1928lbs is an American Record and State Record

Yes, they are realistic. I must go through hell to get to them, though. I will even squat right before doing the Grip Decathalon on the same day if I have to, since I have one last shot and breaking some records. So hear it from me first and I will say it again, I'm coming after Josh Bryant's state junior records and Brian Siders junior american records in the USPF. There's no secrets here. Just plain determination.

[Alexander]

Congrats for your competition;i understand that you are pissed of in the squat but you have the right attitude to reach the top(and i agree with you to set such goals and i am sure you will reach them)

Hast la proxima vez hombre

[Rick Walker]

Great attitude bro!

Grab that bar, shake it, swear at it, do what you gotta do to get it done. Cant wait to see your results in May!

-Rick

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs

1 set- 8 reps- 225lbs

Workout

1 set- 5 reps- 315lbs

1 set- 5 reps- 325lbs

1 set- 5 reps- 335lbs

1 set- 3 reps- 345lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 8 reps- 360lbs

2 sets- 6 reps- 380lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

1 set- 3 reps- 225lbs

1 set- 3 reps- 245lbs

1 set- 3 reps- 275lbs

1 set- 2 reps- 285lbs

Standing Cable Chest Press

Warm-Up

1 set- 10 reps- 70lbs

Workout

1 set- 10 reps- 155lbs

Comments:

My workout was lighter than normal and I stopped early on the Standing Cable Chest Press, because my elbows were hurting, even though I had my APT Heavy Duty Elbow Sleeves on. They've been really sore now for about a couple of days since the competition. I just iced them before going to work. I also took some glucosamine and MSM to protect my joints. I'm pretty sure that it had to do with my squats from the competition, because the way I have my hands on the bar on my stance for the squats. I normally use my elbow sleeves when I squat, but in the competition I can't. I just want to thank everyone for their support. I really appreciate it.

[supermagnamon]

Rack Pull

Failed Attempt Deadlift

650lbs Deadlift

320lb Front Squat and 410lb Zercher Squat

[supermagnamon]

Squats with Metal Viking V-Type Squat Suit

Warm-Up

1 set- 8 reps- 315lbs Straps Down

1 set- 3 reps- 405lbs Straps Down

Workout

1 set- 1 rep- 495lbs Straps Up

1 set- 1 rep- 585lbs Straps Up

1 set- 1 rep- 625lbs Straps Up + Knee Wraps

1 set- 1 rep- 675lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 725lbs Straps Up + Knee Wraps

1 set- 1 rep + Negative- 745lbs Straps Up + Knee Wraps

Front Squats

Warm-up

1 set- 3 reps- 225lbs

Workout

1 sets- 3 reps- 275lbs

1 sets- 3 reps- 315lbs

1 sets- 2 reps- 335lbs

1 sets- 1 rep- 355lbs

1 sets- 1 rep- 365lbs

Zercher Squats from Rock Bottom

Warm-up

1 set- 3 reps- 315lbs

Workout

1 sets- 2 reps- 365lbs

1 sets- 2 reps- 405lbs

1 sets- 2 reps- 455lbs

T-Bar Rows

Warm-up

1 set- 10 reps- 90lbs

Workout

1 sets- 8 reps- 180lbs

2 sets- 6 reps- 205lbs

Comments:

I felt pretty good today. I wasn't in the zone though, since I was working out at my normal gym that I work out at, 24 Hour Fitness. I'm not allowed to yell, since I already got a warning, so I wasn't going all out and being destructive like I wanted to be. I think that I might be needing a belt after all, since I wasn't all stable in my last set in the squats. I just got my Metal Squat Suit yesterday, so I wanted to test it out today. I felt pretty comfortable using it. I think I had about 50lbs in me today, but I didn't want to overtrain. Everything else felt good. I think that I need to work on my upper back more so I can feel more comfortable with the heavier weight on my upper back. Speed and strength was there on all lifts. I think I will do some isometric squats on my next heavy day, so I can be more stable on my max sets on the squats. I think I will try maybe 1100-1200lbs, so I hope that would be heavy enough for me. Thanks Rick Walker on your advice on the suit. I love my Metal Suits.

[Rick Walker]

Thanks Rick Walker on your advice on the suit. I love my Metal Suits.

I have not found 1 person who has switched to Metal and didnt like it. Once you go Metal, you NEVER go back.

Wait till you start getting into the unlimted gear. The Metal ACE is going to BLOW YOUR MIND!

-Rick

[supermagnamon]

Sumo Deadlifts

Warm-Up

1 set- 3 reps- 315lbs DO Grip

1 set- 3 reps- 405lbs

Workout

1 set- 2 reps- 495lbs

1 set- 2 reps- 545lbs

1 set- 2 reps- 555lbs

Conventional Deadlifts for Speed + Bands equivalent to 10lbs to 25lbs of resistance with 30 seconds rest between sets

Warm-Up

1 set- 3 reps- 315lbs + Bands DO Grip

Workout

5 sets- 3 reps- 415lbs + Bands

Good Mornings

Warm-Up

1 set- 3 reps- 225lbs

Workout

1 set- 8 reps- 315lbs

1 set- 5 reps- 365lbs

1 set- 3 reps- 405lbs

1 set- 3 reps- 425lbs

Barbell Shrugs with straps

Warm-Up

1 set- 10 reps- 405lbs DO Grip with No Straps

Workout

5 sets- 10 reps- 545lbs

DO Barbell Rows

Warm-Up

1 set- 10 reps- 225lbs

Workout

3 sets- 8 reps- 315lbs

Comments:

I was pretty sluggish in my first two exercises. I pretty sure it was due to the squats from yesterday. I took a really cold bath for 15 minutes so I can do cryogenic therapy on my body. I felt pretty good after the bath. I should of done the same thing yesterday after the squat workout. Well, speed day is on Saturday, so lets see what happens next.

[supermagnamon]

Safety Bar Box Squats from 11" Box + Bands equivalent to 10lbs to 25lbs of resistance

Warm-Up

1 set- 3 reps- 145lbs + Bands

1 set- 3 reps- 235lbs + Bands

1 set- 3 reps- 325lbs + Bands

Workout

1 set- 3 reps- 415lbs + Bands

1 set- 3 reps- 465lbs + Bands

1 set- 3 reps- 505lbs + Bands

1 set- 2 reps- 555lbs + Bands

Front Squats from 11" Box + Bands equivalent to 10lbs to 25lbs of resistance

Warm-up

1 set- 3 reps- 230lbs + Bands

Workout

1 set- 3 reps- 280lbs + Bands

1 set- 2 reps- 320lbs + Bands

1 set- 1 rep- 340lbs + Bands

Comments:

I took easy today. I will go a lot harder on Monday when I go heavy. I felt pretty good. I was moving fast enough from the box.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs

1 set- 6 reps- 225lbs

Workout

1 set- 3 reps- 320lbs

1 set- 3 reps- 340lbs

1 set- 3 reps- 355lbs

1 set- 1 rep- 375lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

Workout

1 set- 3 reps- 225lbs

1 set- 3 reps- 275lbs

1 set- 2 reps- 295lbs

1 set- 2 reps- 305lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

1 set- 8 reps- 360lbs

1 set- 6 reps- 380lbs

1 set- 3 reps- 410lbs

Close Grip Bench Press

Warm-Up

1 set- 10 reps- 225lbs

Workout

1 set- 8 reps- 275lbs

1 set- 6 reps- 285lbs

1 set- 5 reps- 295lbs

Cable Triceps Pressdowns

Warm-Up

1 set- 10 reps- 70lbs

Workout

4 sets- 6 reps- 150lbs

Cable Rows

Warm-Up

1 set- 10 reps- 140lbs

Workout

1 set- 10 reps- 260lbs

1 set- 10 reps- 280lbs

1 set- 10 reps- 300lbs

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