Heavy Day sets

I did my workout at Target on Broadway today---It was pin presses from chest height with no bench shirt....
warm ups
135X15+225X8+315X3
Then 315 again for 8--
then
365X 1
385X1
390X1
395X1
+ another 395 X 1
I put the very small purple bands in the reverse band mode and did
405X3 425X2 then 455 and 455 for singles.

out of all the lifts the 385 390 and 395's were feeling heavy as were the 'reverse purple' 425 and 455's--that's where my workout felt best !

next weeks Heavy work is back at Nancy's condo gym with shirt and bigger weights !

Don't forget to enjoy The Oldtime Strongman articles here at Ditillo2(click)
it's where you'll find
great OLD pics like this rare one
of
Our All time Hero, Doug Hepburn!!!

the site has a 'funny name' but the material is changed almost daily--it's like having 2000 Strength & Health magazines from years past ! great courses from people who are the history of the Iron Sports !

(thanks Dave Greene for hippin' me to the site)

Yes, I still work out !

click toon for larger less squished version

Yes, I did my light workout today and I felt pretty strong... I guess I haven't lost any steam since resting a bit after the Worlds....actually, I feel much stronger now--- could I have a "Do Over" ?

Speaking of the Worlds here is the initial RESULTS LINK --click already !
the website is undergoing some updating --check out the galleries and forum !

Congratulations to the guys on Team Canada--lots National records there --and it also looks a bit like those of us who wanted BIG numbers shared the same fate...doing 2 good lifts and not hitting the monster lift !---but there are more meets next year and it gives us enthusiasm to hit new heights in 2009 !

Oh yeah, the title....

"Yes, I still work out !"

is less about my days off lately, and more about the number of people who know me from other aspects of my life...and see me in a meet tee shirt that says '2008' on it....and see hundreds of trophies strewn around my motley digs...and ask...

"Hey Powerlifting? --you still train?"

of course that reminds me that I don't much LOOK like I lift anymore ...funny how I've never lifted MORE...maybe I should take bets at pubs and make some 'pool shark' type money !?

HAH yeah, right !

Comin' back Strong !

After the WABDL Worlds...I didn't workout for 7 days --then it was a light day with fast reps and some raw singles in the mix, to 355--

3 days later, Today, I did a shirted workout at Nancy's gym --Bruce Everett as spotter/ loader.

Warm ups with no shirt
225X 6 280X2 308 330 350 370

then I put on my 2nd best Katana---and did 440--490--and 507
then reverse bands to help the reps of 551 578 and 600...it felt very good ...but I had gained some weight back so my lifting was more solid than in the meet...and my wrist was better today...but later my right shoulder flared up again....

to keep the flow going --I did raw sets with bands with weights from 308 to 440 lots of reps...

Bruce and Nancy had great workouts...and we did lunch at the 'Edge' which is close to Nancy's place --my fave is their Butter Chicken...to that menu --it is my
'One Note Samba'

I have it every 2 weeks !

Below there are new pictures in the meet report--Warren Orr
emailed some to me--He got a 2nd place for team Canada !

Best Lifter, Heavy 61-67 ! But no 600 !

This years 1st place statue compared to a smaller version --given in regional meets.
Just back from Las Vegas, I nearly got the goal 600 Bench Press --but barely missed it at lockout...this would normally be a bad bit of news...But I managed to out luck some amazing lifters in the 61-67 Heavy class, 11 lifters in our flight, with Robert C. Lincoln...Ron Hood...Doug Knapp...all capable of huge benches...but because 12 is my lucky number and we lifted on November 12th, I sneakily remain WABDL's 'masters 61-67' Top Frog...well for today, that is !

I got 490+540

then shot for 600

and had a 3D view of a speeding 600 pound knurling sandwich...but the spotters saved me...

I tried a 4th attempt and got it just a few inches from lockout..and held it for a long time, it was no go...but the audience enjoyed the lift and had nothing but enthusiasm for the 61-67 flight...I wonder if there was ONE of us in that crew that didn't have some sort of injury or glitch to take us from our top performances...

Day one had some great perfomances in both the bench and deadlift...
at the WABDL Worlds, there are NO throw away days...

Here's one of the afternoons good benches !


Here is Warren Orr --who got 2nd in Masters with a 451--he was ill at the time with the vandaluzian nose rot--and the crowded airplane flu ! Team Canada's Warren Orr, as he receives his 2nd place statue from Gus Rethwisch--Warren placed in both the Open and the Masters 40-46 308 class

Some more big lifts from day one of the WABDL Worlds !!
Marcus Austin
Marcus Lifted his opener so fast, it resembled a clean
The Great Bud Davis was shooting for a 700 deadlift in the 61-67 masters

Betty Lafferty

Robert Cortez

Gus awards Ron Hood his 1st place Bench Press trophy

The audience

Vince Breaux was victorious in the 220 61-57 class with a 488 WR Bench

Dana Backiel
Gus wants the spotters HERE to protect lives
In their 80's The Whinstons from Portland, never miss lifting at a Worlds !
Warren Orr and his wife at their first WABDL Worlds

Look for the BIG Worlds report NOW at
The Main Power Page (click it)
Great Lifters, Bill Gillespie and Joe Mickelson ~



Thanks to Frank Caminita for perfecting my shirt and for coaching...this guy really knows his stuff and was a gas to work with ! READ THE BEST BENCH Interview EVER with Frank CLICK HERE Don't miss it !!

Big thanks too to Bob Lincoln who handed off for me and his Dad...and others !
both my helpers are 700+ benchers !

I'm blessed !

Thanks --more later !

What the SAFETY bars are for !

4 days from the WABDL Worlds... my final workout, a heavy day to test the fit of my shirt...I did my usual warm ups to 350

Then put on the shirt, went to 500 for 1...quite easy---but I turned my wrist and nearly dumped the bar...but I flipped it back in time...and pushed it up fast !
in doing so, I add a sore wrist to an iffy forearm and 2 shoulders that really aren't in the best competition condition....I'll ignore that !

2nd shirt single was a partial with 540
2 inches from touching --and back up fast...it's what I was going for...remember my term? The INVISIBLE board press !

3rd shirted single was 600 pounds--it would've crushed my head if it wasn't for the pins being set high at 7



Here, I see 600 free falling toward my face--doesn't look so gory for you in the video--but 3 inches away for me, it was quite "IMAX" in proportion !

Well, that is NOT the image you want to remember approaching the meet of the year with...so I tried it again....YES I DID !



And it went up---and no..it wasn't a complete bench press..but it was a chance to feel the 600 in the shirt I'll compete in !

So I feel fairly set for competition...and my enthusiasm is peaking everyday...so I'm keeping positive thought in every waking moment...as a matter of fact even around the house, when I get up from a chair ....I always imagine the announcer saying

"And the lift is good ...for Robert O. Smith !"

altho lifting my ass off the couch isn't equal to a 600 bench at 66 ...it is positive reinforcement to a 'ponderous pogo'

See you in Vegas ....GO Team Canada !!

7 days until the WABDL Worlds !

Speed bench 225 X10 reps X3sets
+295 +315 +335

I did a quick workout today, one I can recover from before Saturday...
that's the day I put on my MEET Katana and try
an ideal 2nd attempt
and a 600 3rd...

I'm not going to go all out and try to do it in a perfect manner...but more a test of how the shirt is fitting at my meet bodyweight...and how it responds to 600 (POP)
by the way, team Canada for WABDL is:

1. Blair Fisher bench and deadlift 47-53 308 class

2. John Wolbers Bench and Deadlift 54-60

3. Robt. O. Smith Bench only 308 masters '61 -67

4.Gary Bobrovitz

5. Warren Orr 308 wt class bench

6. William Sterling

7. Steve Baker

8. Joe LaMonica

The only loose end I haven't handled is a shirt helper and a lift off person...since I'm lifting on the first day, the day when the OLDER guys lift...I'm hoping there is someone who can mess with my shirt-belt-wraps and a separate lift off dude who wont drop 600 on my head...anyway..that always USUALLY works out...but if I were rich, Bruce Everett and Nancy Carpenter would be coming along to take care of that frazzle...

meanwhile, before the WABDL World meet...IPF is having their Worlds here in Canada --IPF dot com and Powerlifting Watch link you to the results daily--good luck teams Canada and USA !!
click on cartoon for large version

Heavy Raw reverse to 550 !

one of my first animations using ZBrush and ULead back in 1999

I did the light /Fast workout Wednesday, so today was maximal effort day without the Katana shirt.
(that's next Saturday-4 days before the WABDL Worlds )

Pin Presses from a dead stop at chest, as is the routine.

135 X 15
225X8
315X5
365X2
385X1
390X1
395X1
The 390 and 395 we're easy enough to handle--but my right shoulder was dragging...and I felt slight strain in my pec tie in...so I put on the blue bands to assist the bar and went to
405 X6
500X3
525X2
545X1
550X1
Altho the reverse bands gave me lots--I really felt the work on these reps and singles--it was a great workout !

I worked out at Target and ran into lots of very nice 'strength oriented' fitness people ...that facility is becoming VERY popular in Vancouver....
and for a 'non fitness guy' like myself, who expected to be "Zalko'ed" when he walked in... I really appreciate their sponsorship.

Just down the street is Mayfair Magazines, AND the NEW (Sept. issue) Powerlifting USA Magazine is in stock.

OHH MY GAWD !! It's ONLY 11 more lifting days till the WABDL WORLDS !!!