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bp455
05-22-13, 12:10 am
bench 330 at 173 bw touch n go charity meet for Special olympics.



http://www.dailymotion.com/bbston#video=xv0g6g

Ernie Lilliebridge Sr
05-22-13, 2:42 am
Very smooth and controlled, no doubt you have more in the tank! What area are you from?

bp455
05-22-13, 9:30 am
Very smooth and controlled, no doubt you have more in the tank! What area are you from?


Thank-you very much for comment esp from GREAT lifter like you.

In Raleigh NC oringinally NJ.
need to build my confidence in Squatting had some lower back issues finally again doing reps w/325 squat embarrassing so low but had to start from the bottom again.

Just helps having a group to train w/ mys schedule is difficult.

Thanks again for great comment from Great lifter.

GUNZ
05-23-13, 1:21 pm
I agree nice bench!! Work on arch and digging in shoulders and traps, vid wasent the best but looked like you were flat back!! Keep up the hard work

bp455
05-23-13, 8:37 pm
I agree nice bench!! Work on arch and digging in shoulders and traps, vid wasent the best but looked like you were flat back!! Keep up the hard work

Gunz thank-you so much have read your articles and appreciate advice.
We have a tube in the gym to go under my back need to do that to help.

Last time used it bot about 2-3 more reps so yes I need to dig in shoulders and traps better and arch better.

Thanks can't wait to start working on it tomorrow.

Love the gunz bench basics article too.

Ernie Lilliebridge JR
05-23-13, 10:05 pm
Very impressive and very clean!

bp455
05-23-13, 11:22 pm
Very impressive and very clean!

Thanks again so much coming from another great lifter.

Great numbers you have put up!!!

You guys have me motivated can't wait to get to gym tomorrow and train!!

bp455
06-04-13, 8:55 pm
been away for a few days

bench w/bands monster minis doubled est 80 lbs at top

185 x 3 205 x 3 then 225 x 3 then 225 x 17 first few easy then once 8 reps got heavy.

bp455
06-10-13, 10:10 pm
very proud squatting 325 for a few reps and form is good really got down on 3rd rep.
I had not squatted in a few weeks traveling family stuff etc.
since I have admitted to myself and others that I was scared do to back problems rather than hiding it
has allowed me to work back to improved squatting. Stil not close to what I bench lb for lb for my bw
have done best 2-3 reps w/315 on bench 275 x 8 yesterday

well my legs are pumped even 3 hours after workout and will be sore as hell tomorrow and love it.

squat w/u to 235 used 55 lb squat bar changed from power rack to a squat rack in middle of workout after 285 x 5 felt heavy
went to squat rack and was more comfortable not sure why 285 x7 and easier and better form
then 325 x 3 not to failure but def got good depth on 3rd rep
pre-exhausted squats w/3-4 sets of leg ext 10-12 reps
then after squats did machine squats 3 sets 8-10 reps very much like front squats and plate loaded,
then reverse hypers 3-4 sets can't remember 10-12 reps
then lying leg curls 3 sets 12 reps

best leg workout in long long time, glad I got legs in on a Monday night.

bp455
07-13-13, 10:12 pm
I have a video to pist can't figure how to.

bp455
07-13-13, 10:14 pm
I have a video to pist can't figure how to.

http://www.dailymotion.com/user/bbston/1

top videp benching 225 x 20

JHOORNSTRA
07-17-13, 12:07 am
Nice man, looked good.

Ernie Lilliebridge Sr
07-18-13, 2:07 am
If you think bench only is fun, you'll have a blast going full power!

bp455
07-23-13, 11:28 pm
If you think bench only is fun, you'll have a blast going full power!

Thanks a lot appreciate yes need to get my squat going
need to get back to full power may do meet in Virginia Spf this fall Halloween meet

Thanks sorry for delay having computer problems but thanks Mr Lilliebridge
Congrats at your meet see video on powerlifting watch going to check in a couple minutes

bp455
07-23-13, 11:33 pm
Nice man, looked good.


Thanks a lot sorry for reply taking so long computer issues

appreciate it from JHOORNSTRA means a lot!!!

Goldstone
07-24-13, 9:48 am
Very smooth on the 225 x 20 vid. Form didn't waiver at all. Nice work!

bp455
07-24-13, 7:22 pm
Very smooth on the 225 x 20 vid. Form didn't waiver at all. Nice work!

Thanks a lot.


I did it for a contest online and lost some guy got26 but usually they weigh a lot more then me oh well.

bp455
07-26-13, 11:34 pm
Very smooth on the 225 x 20 vid. Form didn't waiver at all. Nice work!


Goldstone looks like you have some great numbers.

Goldstone
07-29-13, 11:58 am
Goldstone looks like you have some great numbers.

Thanks for the kind words, man. I take pride in what I've done, but am beyond humbled by some of the guys in this forum. A few in this thread!!

Ernie Lilliebridge Sr
07-31-13, 1:22 am
Nothing wrong with having to stat over. Yea, it sux to loose gains, valuable training time, etc, but be thankful you were given the opportunity to start over! Chalk it up to experience, and move on! Never loose sight of your goals, pour your heart and soul into it, give it 100% and you will overcome! Best of luck with your training, please keep us posted with your progress.

bp455
08-14-13, 6:19 pm
Nothing wrong with having to stat over. Yea, it sux to loose gains, valuable training time, etc, but be thankful you were given the opportunity to start over! Chalk it up to experience, and move on! Never loose sight of your goals, pour your heart and soul into it, give it 100% and you will overcome! Best of luck with your training, please keep us posted with your progress.

Thanks alot, so much love hearing from great lifters. Iwish I could follow others but I need a new monitor as well as had to fix computer and have to wait another 2 weeks before can get a new monitor.
I love this website great lifters.. I am just having trouble with schedule, my son's school schedule my wife's work schedule lifting with training partners and it helps esp on heavy squat and bench days to have a spot.
There are guys to lift with but at different gym and again multiple issues why can't lift w/them.
Again I am real sorry for not replying sooner jsut alot of computer issues.

bp455
08-16-13, 6:22 pm
training well
bw 173-174 dry in am

benched all had time for had to go to son jsut started kindergarten

bench w/u to 225 x 8 245 x 10 265 x8 275 x6
never did such volume for reps in 1 workout

ready to build on.

bp455
08-20-13, 5:40 pm
bw poss 174 in am

w/u 275 x 5 305 x 2 1 forced rep and 320 x 1 + 1 forced rep
db bench 3 sets 20-reps ended w/80 lb db x 15.

shoulders front and side laterals supersets 4 sets, also hi reps.

Ernie Lilliebridge Sr
08-22-13, 2:06 am
Another solid workout buddy, but what happened to you squatting, LOL!

bp455
08-22-13, 5:27 pm
Another solid workout buddy, but what happened to you squatting, LOL!

lol,
crazy week need to get under bar tomorrow or saturday.

Tough week.

bp455
08-29-13, 6:29 pm
still no working computer at home
hopefully should have ready next week

Squatted again felt great but tough w/no spotters no one to train w/

285 for reps ez and 305 for ez 2 squatted on Monday and still real sore

then benched yesterday
bw 173 w/only shorts 280x 1 ez 300 x1 ez and 315 x 1 ez then another single need next work hi rep workout and squat sat or sunday and get some volume back.

need to get back onplatform to sanctioned meet it has been since napf/ipf 2011.
See what happens.

bp455
09-01-13, 3:46 pm
squatted for 2nd time in week felt great until 265 so then went to deads
I was rec to do sumo since older now and back problems

so then sumo 1st time pulls in at least 1 1/2 months

w/u to 315 x 3 and it was easy so ready to go

on light bench day w/u to 255 x 6 275 x7 bench is really moving.

there is a push pull in Nov that I won overall masters last year
and saying nice to defend title

bp455
09-03-13, 5:51 pm
I have lifted single ply or 2 ply and raw in multiple org

have a dilemma

bw 173-174 am maybe 172 if no fluids

in the middle if go spf or similar org can go 165 and raw bench possibly 330 did bench 320 good strict form at end of workout yesterday
and pull should be mid 400s if train right need to get squat right.

or can go to 181 and just keep getting stronger and bigger do have to be careful as fasting bg right at 100
so need to eat right but ust alot.

If go usapl no early weigh in(2 hrs before lift) and if go 165 may lose too much strength.
Still no monitor at home yet so at library and time limited can check onother guys lifting.

bp455
09-06-13, 6:25 pm
had a decent squat day but was limited in time and no one to spot train so stay w/275 and did reps 19 over 3 sets very very sore today concentrating on form depth.

Benched wed got 300 x 4 bw 173- 174 am dry

feel can make 165 if early weigh may hopefully bench close to 350
going to test pull next week or possibly tomorrow.

bp455
09-07-13, 12:56 pm
legs still sore from squatting but did not want to skip
and did not get in bad habit of missing continuous

did pullups 1st someone was in pull area

pullups 4 sets 12-14 reps felt strong

sumo w/u to 315 x 1 still sore then to 335 and since sore in legs feel pulled to much w/arms
and felt strain in right arm and chest weight was not hard no injury feel fine but feel was over compensating
for sore legs

but glad did the pull and it went up good next week 355-365 for 2-3
did reverse hypers and leg curls too.

Ernie Lilliebridge Sr
09-08-13, 3:13 am
Nice job with current workouts! Glad to hear your still hittin' it! Also glad to see you getting in the accessory work after the main workouts, the true "secret" to making gains!

bp455
09-08-13, 1:11 pm
Nice job with current workouts! Glad to hear your still hittin' it! Also glad to see you getting in the accessory work after the main workouts, the true "secret" to making gains!

thanks if going well may go to spf meet in VA Oct a bunch of people from gym going.

bp455
09-10-13, 10:53 pm
tonight squatting working on speed and depth my hips are real tight needed to go wider was excited on way home like a little kid

squatting again with someone watching although it was pathetic but weight felt light 285 should be a speed work out

did 7 sets 2 reps w/285 ran out of time had to go home. Feel can go up 10 lbs a week and do hi volume sets w/ 2 reps and make sure get good depth.

Bench keeps moving
max effort day w/u to 280 x3 ez 300x 1 ez did 4 last week 320 ez felt 2 reps then 335 heavy as hell had nothing more poss did rep or set to many maybe go from 275-280 to 315 and then 330-335

but happy with workout confidence in bench great need to get squat with same confidence.

bp455
09-12-13, 11:26 pm
my best recent(my bw about 174 dry in am) lifts bench is moving squat struggling but squatting 3 x over past 2 weeks trouble getting good depth
so last workout did 7 sets 2 reps w/285 just working on speed and depth wt was not heavy

bench recent best 275 x 8 300x 4 320 x 2 335x 1 should be able to get a little more based on other 85% or less so need to more volume w/ singles and doubles 90% of max and >

deadlift very fair new to sumo but need to train next time without sore legs from squat or pull same day as squat but w/my schedule time is always an issue.

bench is just about ready to compete need to decide on a meet

have usapl in my area in Nov also spf in Oct in VA and local push pull for charity that I won masters overall by formula last year.

Thanks for any opinions.

bp455
09-13-13, 10:48 pm
bench really moving gained wt too still under 180 a few lbs

w/u w/1 board and pauses up to 285 x 3 east
then 315 off chest x 2 tough but poss 1 more rep hope to be getting 315 -320 for 3 good reps soon.

bw need to check but about 174-175 am empty stomach.

bp455
09-15-13, 6:10 pm
sumo getting better

315 x 3 335 x 3 355 x 1 bar when pulling was too far from legs and went up good but next week will be doing 355 x 3 and w/u 365 to 370 for reps
remember young days at 148-150 did reps w/355, long time ago in early 20's/

wt about 175-176 in am pre meal/liquids.

bench still way ahead other lifts but deadlift starting to move


also did leg curls reverse hypers and pulldowns felt good.

bp455
09-16-13, 8:01 pm
bench raw w/u to 285 x3 ez
310 x 2 rep had 1 more
bench off 2 board 315 x 3
bench off 1 boarf 315 x 3 felt better than 2 bd
cg bench 225 x 8

back yesterday and sumo pulls still sore and happy w/bench.

bp455
09-24-13, 10:55 pm
rough work week have not been in gym for a few days plus back issues
missed deads and squats this past week and lower back feels great so benched again

bench w/ups 225 and 255 x 3 then work set 290x3 had at least 5-6 then wanted to go to 315 but was using 10's 5 's and 25's so really had 325 and x2 w/ tap help at top

so was happy I know now can double 320 and poss 3 reps w/315 and if just did singles poss could have double 325 feel real strong then inclines 3/185 for easy 8-10 reps 3 sets
had to go home and do home work w/son.

Ernie Lilliebridge JR
09-25-13, 5:38 pm
rough work week have not been in gym for a few days plus back issues
missed deads and squats this past week and lower back feels great so benched again

bench w/ups 225 and 255 x 3 then work set 290x3 had at least 5-6 then wanted to go to 315 but was using 10's 5 's and 25's so really had 325 and x2 w/ tap help at top

so was happy I know now can double 320 and poss 3 reps w/315 and if just did singles poss could have double 325 feel real strong then inclines 3/185 for easy 8-10 reps 3 sets
had to go home and do home work w/son.

Hey i know how that goes buddy. At least you still got your workout in thats what counts!

bp455
09-25-13, 8:21 pm
Hey i know how that goes buddy. At least you still got your workout in thats what counts!

thanks for checking in on me you keep up great lifting.

bp455
10-01-13, 10:43 pm
due to having back problems got out of work late again and limited time
left my belt home so did not want to do rear squats without so did front squats and deads sumo

front squats 95 x 8 and 135 x6 reps rpe 8 4 sets

then sumo deads no belt
w/u to 315 1st set x2 felt uncomfortable 2nd set 3 well not sure rpe but had a lot more reps 3rd set 2 reps again was not comfortable as my wife called and she was wondering where I was and so was not set right on 3rd set got 2 reps def had a few more but 2nd set felt the best.

back flet great post this workout

bench bw w/5lbs clothes pre food only black coffee 181.72 lbs round to 182 so estimate 177 pre food am

bench w/u single to 315 x 1 ez single 325 x 1 tough 345 as negative killed me but back down to 315
another ez single not as ez as 1 st rep but shows need heavy reps and board presses
goal next workout 315 2-3 reps need to work w/singles and doubles 90% of max.
not too many reps w/85% of max except on light days.

bp455
10-02-13, 11:47 pm
want to do sets of more than 1 rep w/315
tonight 315 x 2 tough but no to total failure

then 275 x 5 w/all long paused reps
tri barbell ext 3 sets

bw 177 am about empty stomach well a little coffee black

bp455
10-06-13, 8:46 pm
want to do sets of more than 1 rep w/315
tonight 315 x 2 tough but no to total failure

then 275 x 5 w/all long paused reps
tri barbell ext 3 sets

bw 177 am about empty stomach well a little coffee black

prob going to do a raw bench or push pull raw not usre usapl or spf have lifted in both
need to decide soon need my accurate wt and make decision on how early weigh do I and can I take off work.

feel about 330 now in bench raw bw still 175-177 pre am not 100% sure still.,
need to get that so can know if 175 poss early weigh in and can make 165 or just eat and get up to 182-183.

Will see.

bp455
10-11-13, 1:13 am
still up in the air on a contest to chose in next month or end of this month seems will be bench only or poss push pull
job real busy and have a private client for nutrition (I am a Nutritionist) work in medical field main job, so crazy busy and my wife works nights and have to stay w/son and watch him before she goes to work so time is limited 1st time in 2 weeks getting to the gym more than 2 x a week
stupid did a second heavy day and was a little weaker but was benching with a guy taller than me and rack ht was a bit high so could not get lats arched like I normally do so poss cost me a rep w/315

need to check my bodyweight

today workout w/u to 275 felt eazy so did not request to change rack ht on bench which was stupid needed it poss cost me a rep w/315
275 x 5 ez then 315x 2 very tough another set w/315 x 2 it was a little better have to be careful w/cns both sets tough
then drop to 275 x 7 nothing left

then some facpulls and pressdowns superset 4 sets facepulls 5 sets pressdowns, no rest.

bp455
10-15-13, 12:47 am
concentrated on form and speed

w/u then 3 sets 8-10 reps trying to get real low and speed up

also meet coming up practiced pause singles w/315 4 singles rest in between but 2 and 3 singles easiest 4th toughest
usually sore day after benching and not at all so def have a bit more just need to cont to build in confidence can do 320+ w/pause.

bp455
10-16-13, 8:45 am
comp bench all pauses 260 x 1 285 x 1 305 x 1 320 x 1 325 x 1 325 x1 325 x1 all 325 10 rpe however onlooker stated that my decent is too slow almost a negative
still need a little more confidence so decent not to taxing weight does not feel as heavy however 1st set wt felt heavier than should have been
but need to do some overload for confidence.
been getting 2 reps touch n go w/315-320

bw 177-178 pre meal am no early weigh in in contest,