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Old 01-10-2013, 09:35 AM   #511
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Congrats on the roster spot......keep up the trainning
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Old 01-11-2013, 07:14 PM   #512
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ME bench at Lockup w/shingles

rotators
bar x 30 x 2
135 x 15
225 x 12
315 x 5
405 x 2
455 x 2 SR
475 x 1 SR
505 x 1 SR

stock 52 SK
635 x 2 nt
675 x 1 nt

raw
365 x 5
315 x 9

felt weak, but to be expected for this long of a layoff. Just wanted to get a little weight in my hands and it accomplished that.
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Old 01-11-2013, 07:48 PM   #513
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Originally Posted by Ryano View Post
ME bench at Lockup w/shingles

rotators
bar x 30 x 2
135 x 15
225 x 12
315 x 5
405 x 2
455 x 2 SR
475 x 1 SR
505 x 1 SR

stock 52 SK
635 x 2 nt
675 x 1 nt

raw
365 x 5
315 x 9

felt weak, but to be expected for this long of a layoff. Just wanted to get a little weight in my hands and it accomplished that.
Nothing wrong with those numbers, much less for a starting point!
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Old 01-11-2013, 07:48 PM   #514
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I thought I had posted this vid here, but couldn't find it. Mr O lifts from 09/12. 705,738, 771miss...at 57 years old.

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Old 01-11-2013, 08:32 PM   #515
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I thought I had posted this vid here, but couldn't find it. Mr O lifts from 09/12. 705,738, 771miss...at 57 years old.

Roger "Pops" Ryan 2012 Olympia Invitational - YouTube
Thanks for posting.
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Old 01-13-2013, 09:28 AM   #516
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Originally Posted by Ryano View Post
ME bench at Lockup w/shingles

rotators
bar x 30 x 2 135 x 15 225 x 12 315 x 5 405 x 2 455 x 2 SR 475 x 1 SR
505 x 1 SR

stock 52 SK
635 x 2 nt 675 x 1 nt

raw
365 x 5 315 x 9

felt weak, but to be expected for this long of a layoff. Just wanted to get a little weight in my hands and it accomplished that.
felt weak this is monstrous wt. to start with after a long layoff ... Amazing numbers Roger ...
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Old 01-13-2013, 02:21 PM   #517
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Hell of a good work out....but what does SB stand for?
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Old 01-15-2013, 07:54 AM   #518
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Hell of a good work out....but what does SB stand for?
"SR" stands for Super Ram.
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Old 01-15-2013, 09:44 AM   #519
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Awesome work Rog. I have a bench seminar with Luyando this Saturday. I will hug him for you
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Old 01-15-2013, 12:04 PM   #520
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Awesome work Rog. I have a bench seminar with Luyando this Saturday. I will hug him for you
LOL That's great. You'll be learning from one of the best.

Tuesday: Bench support shit at ADM

rotators
bar x 30
135 x 25
225 x 15
315 x 5
315 x 5 x 5 SR
315 x 10 SR

Key presses
tri ext
iso tri ext
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