Bench Bozo

The End of an Era

2010-06-01T10:10:00.001-07:00

It is with the heaviest of hearts that we, the children of Robert O. Smith--original Bench Bozo, "Masked Avocado", Dr. Zingrr, Walter Wart the Freaky Frog, lifting legend and so much more--announce his untimely passing at the age of 67 from pancreatic and liver cancer. Unlike Ronnie James Dio, he was NOT--to the best of our knowledge--eaten by a dragon, but surely there was some strange "disturbance in the force" or cosmic kryptonite that finally brought down our very own superhero of a father.

His wishes were simple--no public memorial, no digital gold-plated turbo-casket with fine cordovan leather interior and motion-activated whirling Mercedes-Benz hood ornament. He requested cremation and a celebration of life among his closest friends.

If you would honor him, keep on doing what you do--bench with the best of your ability and passion, striving ever toward bigger and better lifts, or create art and sound, inspired by his memory. We will keep that memory alive and continue to update Bench Bozo and All Hail Thorndike Pickledish, sharing images and his original drawings from a lifetime dedicated to lifting and creativity. Our thanks to all who knew, loved, and shared that dedication with him. We will love and miss him always.

-Justine Wintersmith and Zach Monroe

I 'Bulkius...'

2010-05-04T10:15:00.003-07:00

As an insecure teen-I longed to be Bulky like the guys on the Muscle magazine covers...I tried light rubberband training--exercise balls-I wore a HEADBAND..and leotards---I worked on my core and ...NUTHIN !!

OH when would I become massive, and thrill the girls on the beach?? well, it wasn't happening and I started going crazy !!!

Then I did simple movements with heavy barbells--like Doug Hepburn or Reg Park did--you know key power moves 5 reps 5 sets...I upped my protein and B6/enzymes--and soon..I was on page 600 of Joseph Weakers Muscle and Fatness...altho the picture was the size of a postage stamp--it was of me benching 578.. in the too fat to be alive--small guy class..dwarf toss division !
below I pose triumphantly !!

Once I had my start... and first recognition...I went hard and heavy and simple, in my training and soon I looked like THIS (below)

Now everywhere I go--people gather and give me these admiring glances...

.....ulp.....those are 'ADMIRING' glances...aren't they ??

Mass ! PUT ON!!

2010-04-18T10:41:00.006-07:00

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Characters (drawings) by robo in ZBrush and"Painter"

I lift in single ply Titan Gear.........

2010-04-12T06:29:00.004-07:00

I lift in single ply Gear..but my training partner prides himself in lifting RAW !

click on toon for larger version

I miss my deltoids...

2010-03-24T13:58:00.005-07:00

Bad NEWS !! I'm back from my cancer operation..and it didn't go as planned...the doctor had to abort the idea of a whipple procedure (100% cure) due to new cancer found next to the pancreas..so I'm stuck with recovering from an "Alternate" operation..THEN starting a new fight for the main problem after I'm back to where was before the 'cutting' began...most of all I miss my mass...my arms are ET like --my waist droops like Roger the Alien on American Dad..and my once cannonball/shotput like deltoids are like robin eggs...see above..

Here is a sketch I did of myself in the hospital...sadly it looks just like me..
The weight loss from the lack of appetite from the operation and the meds making me wanna hurl...have left me as saggy as a 100 year old testicle

Altho my prognosis isn't great for the future...and maybe Bench Pressing will fall by the wayside..I still will give it the good fight--but my record breaking hopes for the WABDL Worlds in Las Vegas are most surely down the drain..

Meanwhile from some truly great emails from Ron Moormeister, it looks like there is a NEW very close contender for the 600 lb bench press at over 60...Ron's workouts lately are astonishing and I see him being the fresh contender for this milestone...keep your eyes on USPF meets in California to see his next new numbers.

PLUSA --Ron Fernando has an iron game legends article in Powerlifting USA magazine--in the latest issue he does one of the best most concise Doug Hepburn overviews I've ever seen..if you subscribe be sure to read this great legends section...it is accurate and inspiring...

meanwhile Bench Bozo is doing his best to hang on--

load the bar to-----'the bar'?

(45 pounds--joke)

Wolbers makes the cut !!

2010-02-21T09:52:00.007-08:00

The 2009 WABDL Worlds has been over since October -- BUT Powerlifting USA magazine has extensive coverage and a huge front page COVER of the meet in it's February 2010 issue on stands now...

I got a paragraph mentioning my easy time winning, and my 578.5 bench WR earlier in the year..my close attempts with 600 in the past and Gus also outlined that I had been an olympic style lifter in 1964 (it's actually 1958 thru 1962--winning AAU USA teen nationals in 1960) Gus has most of his 5000 lifters memorized, and he is usually right on, or very close in his memory..

He mentioned the nice lifting and victories of Canada's Warren Orr... and of Nancy Carpenter --altho she is now 54 --he had her at 51 ...if you read this HUGE article on the event you'll see why once every million words ..there is a 'molecule' sized error due to the magnitude of the article...all in all a SUPER report...

...even making an other fed jealous enough to complain on the Outlaw Powerlifting web forum --it's easy to guess who the 'anonymous ' who started the 'anti' thread was --strange that the "Outlaws" didn't see this as what it was..jealousy and fear of losing lots of lifters in a particular state (and it's affiliated World Body)...rather than the purported gripe about PLUSA itself that they described it as...

ON to GOOD News !! Jon Wolbers of Abbotsford BC got his picture in the report and GREAT PRAISE for his astounding 600.7 DEADLIFT and World 1st place ranking

Jon --bottom row--3rd from left....

Jon Pulled 600 with ease ! Congratulations Jon !! I'm super proud to lift with you on team BC ! Congratulations on your numbers in both the bench and the deadlift.

...Yesterday was a work out at Nancy's...after many months of laying off (doctors orders) I found I was only about capable of a bodyweight Bench...so taking it easy --I did 20 sets or so, but I did mostly a tonus workout with the team, as it is 11 days before my 'whipple procedure'--so I'll be out of touch with you til end of March or early April...

So here at Bench Bozo the fry window is closed for awhile but if you want a huge order of fries you'd better speak into the clowns nose now !

Well DAMN New Edit Feb 15

2010-01-27T09:56:00.012-08:00

There is a Main page Power ARCHIVE click here with 600 pictures and contest reports since 2003--this is in effect while I recover from my surgery and will be sidelined from lifting--many lifters are featured, maybe you are among the photos- click it -unless of course, you just came from there (double link)

So the being orange...was a liver bile duct blockage caused by cancer on the pancreas ..and with weight loss of 58 pounds ( The Bench Bozo Death diet) I knew it was time to take my doctors ( I now have 5 doctors) advice..so there has been NO training for me at all for about 6 weeks now...

So IF you are used to checking this space for my workout log -or reports of getting really good old geezer bench presses of 578 or the like...or the one time 600 that the judges did not pass..or meet pictures and the like...I think that will be postponed for awhile while I recover.

I was going to state a 'tongue in cheek' BRAG that I'm so tough --I benched my 578 at 66 (June 2009- Portland) with a 1.8 cm cancer...is there a Guiness book of records category for that...wait that IS too much ...I retract that 'thought bubble'

Yes, I will be having an operation March 3 rd--to grab a tumor from my Pancreas..and that IS the good news...because according to all the CT scans, Endoscopic Ultrasounds and other radioactive snapshots they have of me--I have a liver up roar caused by a Pancreas tumor that is in the OPEN to be snatched away, so in a 6 hour operation called the Whipple Procedure...no bozo will need be bald headed....indications are that the Whipple works 99% of the time...My doctor seems to think a guy like me should have an easy operation and a 3 month recovery. so Bozo's site will be fairly quiet til April.

Then what?--I will slowly resume training and try to hit the WABDL Worlds in November --there are lots of records to be broken...and I have lots of goals for then....then what about benchbozos very own brag a thon?? --I will occasionally come here to report any big ol thing that happens in iron sport--or let you know how I am doing --meanwhile..so this blog is not JUST about "whining"

BIG CONGRATULATIONS

go to my email pal

and Champ many times over

Mr Ron Moormeister --He lifted some incredible record breaking weight in the LA Fit expo last weekend--HE benched 4 attempts and four were for new USPF American and California State records. As planned he opened with 220kg. and blew up 230kg., 237.5kg., and 243,kg. The last three were competition PR's, and the last one was an anytime, anyplace PR.for Ron.. The three judges are noted for being very strict, and are qualified international officials... those being Steve Denison, Scott Layman, and Jim Merlino. The cool thing... He got 12 white lights... i.e. there were no questions about the quality of the lifts.
Ron also got Best lifter among the best masters in the league..YOU DA MAN RON !!!
here is his victory pic --he's the distinguished one with the medal..

RON got BIG PRESS at Powerlifting Watch dot com--but I was first to break the news...to my loyal Bozo ites...

Work outs postponed on account of being Orange

2010-01-10T11:44:00.004-08:00

...Not exactly orange, more like Homer Simpson yellow--yep--seems like all my complaining about something wrong in my system..finally reared it's colorful head in the form of a jaundice looking complexion...and a urine sample that nearly made my doctor 'plotz' out of concern for me..so yeah it's now a "pancreas-liver" kind of thing...she admonished me for my abandon with wine..and not checking my blood pressure more frequently...and I said ..

"I feel great when I work out...I'll check in for tests right after this weeks HEAVY sets..."

she cut me off....

'YOU'RE NOT WORKING OUT--you're 3 seconds from being sent to a hospital..AND I don't care what You say...you're taking blood pressure meds whether you want them or not.'

argh--so I skipped my light and heavy workouts this week...and took the meds..AND they GAVE me symptoms--yep, I take these damn things and on the 2nd day--I get stabbing pains in my left pec area that lasted all day...so I think I'll ask her for BABY Blood Pressure meds.

I went for tests (blood again) and I gave them 8 or so test tubes of claret..and an ice tea colored urine sample...If that was someone Else's sample I'd count the guy DEAD in 2 days...

So I'm awaiting my results (again) eating only friendly foods...funny how the body works..I craved salad with red cabbage-Garbanzos and Artichoke hearts the other day--come to read up on liver de-tox and THOSE items are in the list of suggested items..your body KNOWS this stuff...

So til I know what's up with my inner giblet gravy--plus the Ol' B.P. I will follow docs orders so that I can live another day to battle gravity some time sooner than later...

Yes, I know doctors ALWAYS tell you to not over do it in the gym (or don't even lift competitively) but for once I'll humor her and stay way from the gym until the verdict is in..

BTW--I'm drug free for life (steroids and growth hormone etc.) so my traffic cone color is NOT from that poop....had to mention that..because it is the first concussion people jump to...when barbell people get sick.

I Almost Quit !!

2010-01-04T15:51:00.005-08:00

It seemed my body weight had normalized and then I stepped on the scale and DAMN !!
270 --down from 300+ and more recently a holding pattern of 277--before that a holding pattern of 283 etc..Yes, I like my trimmer look, but not training weights that used to fly up like nothing... feel suddenly overwhelming...

Yesterday my pin press suffered a 5 pound decrement--so I must now adopt what Doug Hepburn called his "B" routine --doubles and triples with lighter weights till the singles have regained their original glory...but after my workout yesterday --I thought..."What is the use of competing if I cannot lift what I used to lift?" of course people like my friend Jody Cranston would say--beat the new weight class you're in--or try to get double body weight...and I would agree with that wisdom and strategy--but it seems if I plan on beating the 275 class record--by the time the meet rolls around I will have lost down to the NEXT lower class than that--with my strength going with every pound that drops off of my 27 acre body...so there I was pondering quitting...then today I said --lets look at the lifting year...so I went to WABDL dot org. and looked up records in various classes--and then I looked up the age group 68-74 which I will be "old" enough for at the Worlds in November...and hmmm...look at all those challenges..I now have 4 secret goals, and a renewed interest in staying alive til 2012 --not the Mayan calendar thing...that's actually when my drivers license expires...hah and you thought it meant the end of the world....

About my weight loss?? what do you think about 10 avocados a day??

At Powerlifting watch dot com--the WABDL forum won BEST federation forum YAY !! US !!

And some other great polls have been finalized Ed Coan won best lifter of the decade and Priscilla Ribic won best female lifter of the decade ! Biggest feat in Power Andy Bolton's 1000 pound PLUS deadlift..go over to the site to read about it-

Vancouver Powerlifters--Mayfair Magazines has a lot of the latest issue of PLUSA now--what HAS been happening lately is--they get a few--sell em' all--then RE ORDER--so if you went to get you mag and they were out...now they have too many--go buy some--it is red n green with the worlds strongest bodybuilder on the cover...

Shirt Work on Heavy Day !

2009-12-26T17:35:00.006-08:00

I think my body is made of shortbread cookies--it being the season and all--I haven't done shirt work in 3 or 4 weeks...and today I found my 50 Katana fit as loose as a 60 would've when I weighed 304 ..my warm ups were weak and then when I put on the shirt--I might as well have been made of Xmas pastry dough...because 450 seemed to lock out as before..but Bruce had to put it in the rack for me...I thought the lift was complete but it wasn't--I seemed to not know when I was locked--that is, NOT LOCKED...that is a new one for me...so we went to closer to 500 pounds and TORQUED the shirt...now I was locking right --but the bar only traveled down half way before I sent it back up..

Bad Day??

'you betcha'

(Palinism)

So here I am 275 bodyweight and seeming to be weak as hell...NO, I AM NOT BEATING MYSELF UP--I'm just stating a fact...I might as well have lost a pound in my bench press for every pound of bodyweight I've lost..(that IS a common rule of thumb) so what am I going to do??

1. stop bitchin (yeah, right)
2. get a shirt that fits.
3. get my strength diet back on track (cut back on the Red Wine too)
4. now that I know the factors that are weakening me-fix em-forget em-and get busy !

The rest of the workout had me putting reverse bands with the loose shirt --and doing singles with 507--518--and 550

Then I joined Bruce and Nancy and did reps with heavy weights with JUST reverse bands..adding 6 or more sets of work...all in all the workout was good --but the true strength test was predictably down from what I wanted...but my sights are set on the WABDL Nationals in Portland Or. March 13th...there, I will have to speed to start the competition year right !

Nancy hit a 170 raw bench and will do 180 in two weeks...

Hope you had a Happy Holiday !

New Year's Eve to jump over, and we're into a fresh calendar !

here's to lifting heavy in 2010 !

Feelin Strong !

2009-12-20T14:04:00.005-08:00

I won't be back in the shirt til the 26th...but because I wanted heavier weights today...I raised the safeties 3 inches so what I did today was more like a 'lock out' than a pin presses.
( I do pin presses from flush to my chest )

Anyway, I did raw lockouts (about a 9 inch range) with 315 for 10 365 X5 405X4-

Then with reverse bands I did

485 for 3 --
530 for 2
--550 for 5 singles...

that was an easy workout --but one that will prep me for my next shirt day ...also it didn't kill my shoulder like lifts right from the chest do.

I didn't skip my Wednesday workout...it was just a 'speed' work day 225 X4- 6 sets 275X4-3 sets 315 for '2's' for 3 sets...most of the weights went fast except--the first set of 315's--

Seems like I warm up VERY slowly...heh...almost in a time frame...like when the meet would be over, I'd be ready to go...

huh?

Reverse Band benches to 505

2009-12-12T15:59:00.002-08:00

I Went up to Target Fitness today and got in a "Heavy" rack workout..benched 225X12- 315X3 + 335+ 355+ 365+ 365+ 365 to warm up (no shirt of course) then instead of shirt work...I did the reverse blue bands again--405 X8 +455X3
then 505 for 5 singles...
my triceps felt very worked after this, and the poundages were up from last week's workout ...so these alternate sessions are keeping me at least close to what some of the 'shirt' sessions do...due to Holiday stuff I wont be doing shirt training til the 26th...so this style might keep me ready til then---

Good News --the WABDL World's will be in November 2010 at the Spectacular Las Vegas Hilton--my next years Birthday will be out of the way by then and I'll be able to compete in the 68 to 74 age group...no matter what, I'll shoot for World records then...nice to be able to plan so far ahead !

Hey--did you play my little movie below yet??...Deadlift bozo is waiting...

Deadlift Bozo

2009-12-09T18:03:00.013-08:00

Click this-- to watch Deadlift Bozo's quick little movie !

( BLOGSPOT seems to have problems showing video that IS there-a "not here" message sometimes appears--I hope this glitch can fixed across the board)

I did this cartoon character in Amorphium 3
a modeling program that allows real time creativity...I ad libbed the quick little bit.. about a judging snafu--

"If a guy does MORE than the rule of the lift mandates... will he still get 'turned down?"

Today's Bench workout was nothin special--that's why ya get the 'movie'

I did speed benches with as much force as I could get on the bar--with 225X4 for 6 sets--and doubles with 315 for 4 sets--this will set me up for a heavy workout on Saturday !!

Fast Forward Saturday workout went well !

Workout Dec 6

2009-12-06T15:19:00.004-08:00

What was listed as my heavy workout today, was not too heavy actually--I warmed up with no shirt --315 335 355 355 365--than put on reverse bands for the bench press and did 405 for 5 and 485 for 4 singles...with a single @ 500 ...earlier this week I did a light workout for bar speed with 225 X4 for 6 sets then singles with "Speed" effort 275 295 315 335 ...the bar wasn't fast and not too light feeling altho --if you follow the BOZO..you know all my weights have been down from the heavy training overloads of a year ago--and in Sept of 2008 I actually lifted 600 (single Katana) to have the judges turn it down...so I feel sub human lately as my bodyweight plummets to 277 from the fatty swamp lands of 308--312...

Bitchin ?? ME?? no--yes--no...
I'm going to follow a plan during the holidays and try to regain the ground I've lost so I am actullay looking forward to success...and I have 2 exciting goals that I'll meet by the first 3 months of the coming year...so boring BOZO will not be much longer ...

Hey --did you know that the OLD Doug Hepburn site (CLICK IT) has been rescued by Garett over at "Soloflex Forever" All Doug's old pictures and videos are slowly being restored and a great framework is up right now...so much so, that the videos work and many of the pictures are catchable too...THE FORUM

Garett's forum on the uses of Soloflex is a good one --I love how he turned 2 soloflexes into ONE really GREAT POWER RACK ! go to the forum to see it !!

PLUSA fans in Vancouver--still 8 copies left at Mayfair Magazines on Broadway--

Alternate Heavy Workout !

2009-11-29T08:05:00.003-08:00

When I train with Nancy and Bruce on Saturdays, it usually is a shirt work out..a loose Katana or a Tight one, when close to a meet..to get heavier weights on the bar and practice form.

Today I had to keep the weight heavy but with reverse bands aiding in the way the shirt did..NO SHIRT USED... just bands, I chose to do it this way because of the healing of the recent hospital test..being tender from the proceedure and the biopsy points healing..no arching could be done...no super tight belt to hold a shirt down..so I had to lay flat on my back--flex no stomach muscles-use no leg drive and get heavy with varied bands, BLUE GREEN PURPLE...

I warmed up with 225- 265- 285- 308 then put on blue bands and went 385 405 455 for reps then 502 512 518 for singles and 529 for 3 singles that was my initial workout and it felt good ..I noticed that my ailing shoulder naturally changed it's angle and position to 'baby' the condition...
GEEZ 67 years old and fallin a part ...where is that Elmers??

Bruce and Nancy did the same sort of workout and hit some big reverse band numbers... I think Nancy got 397 and Bruce got 440 with using many sets of bands...as you know, when done properly..you're supporting most of the weight at the top and get plenty of help at the chest when the bands stretch..as Bruce and Nancy did their sets, I joined in and repped with the same lifts they were doing --it allowed more work for me, and more time between sets for them..

I noticed today that WABDL has already produced a schedule for 2010 --there is The Jerry Cappelo Memorial meet in Medford Oregon Feb 6th-- there is the Nationals in Portland March 13th then Phoenix has the National Push Pull in June and Olympia in July ...with the worlds being in Las Vegas at the end of 2010--

I'll probably be in the 275's this year due to my automatic weight loss that has confounded my doctors...hey, I feel OK but have one of those 'takes forever' IBD type things to conquer..ha..funny..many people would worry about mortality..and all I worry about is...will my bench press go down?
geez !
'lifter' to the core.

Catching Up !

2009-11-22T16:04:00.004-08:00

Just got back from the gym--did today's "Heavy Day" altho it was pretty light...Raw pin presses again, no arch today, so the numbers were embarrassing --315 X2- 2 sets of 335X2 345 365 365 then reverse purples, and doubles with 405 for 4 sets-- doubles with 415 for 3 sets--end of workout...Wednesday, mid week I did a workout very similiar to this as I knew it was the last day I could get to the gym...
... before I had a dreaded Colonoscopy (Friday 20th) I was down to 281 pounds the day of 'The voyage of the damned camera' (ready for my close up?? Euueew ! )--they don't tell ya of the tenderness the day after...and of the NON- GAS -GAS !! right after the proceedure...yep..when recovering from the jim jones kool aid (actually, it's a 'shot' now) in the hospital beds..the nurses (knowing we're all on drugs) say --and I quote...

"During your proceedure everyone, lots of air was pumped into you..you will feel as tho you must pass gas--do not be shy...let er RIP...this is GOOD for you..and since it is only 'air' you will not smell up the air..anyone want to get us started??"

So I did my impression of a motorboat...er...hydroplane...duration of rumble was 9 to 12 seconds...and it could be heard in the hall...35 feet away...some poor old guy in a bed nearby nearly cried and said..."GOD I wish that coulda been me...I havent farted like that since I was 15" later, in my best announcer voice...I said
'And now ladies and gentlemen..I'd like to fart the beautiful Blue Danube"
(song)
and I let fly with yet another FLUTTER that topped the first..for my efforts I was given 2 muffins -2 cups of apple juice and permission to put my clothes on and call a taxi..
Here I am with my best farters trophy.
Hey Vancouver PLUSA readers...Mayfair sold out of the November issue--but re-ordered --NOW there are 7 issues with Shawn Frankl on the cover...this issue is now BACK in--if you missed it..go get it today..that's on Broadway in Vancouver just past Granville going west.

Back to Shirt work

2009-11-15T11:54:00.006-08:00

Yesterday was my 4th workout since the WABDL Worlds --I havent blogged about them due to them being pretty much average maintenance workouts...Yesterday tho...I wanted to feel a heavier weight and so it was Nancy and Bruce and a loose shirt-- just to get some 500+ singles in...I warmed up carefully with great pain in my right shoulder and kept it light..then put on a very comfy FURY shirt and went 440--485--507--512--512 the weights felt pretty hard altho the shirt kept the shoulder from feeling bad..today I weighed in at 282 which is very low for me...and your average baby hippo...I'm not as careful lately in keeping my protein high...so I wonder if I havent lost some muscle? god --I hope not...terrible kind of diet where the BAD stuff stays and the good stuff goes away...This is me getting a 534 handout/success/ in Reno--I was going to try 600 for a 4th but Mr. Genius here..didn't know the rules and was denied the try..DUH !

Talked to Mike Lambert of Powerlifting USA at the worlds--he sez Canada has a new distributor of the magazine and he says the amount of stores taking our sports leading publication will rise--meanwhile--our Vancouver mainstay--Mayfair mags is only stocking 3 issues a month--so hopefully, it will work out so Vancouverites can find ample issues at more stores to keep up with all the powerlifting events...the mags are improving with each months publication...on page 65 of the current issue --the Portland WABDL meet was reported-- my all time world record for a 66 year old --578 Bench press-- was mentioned by Gus in the side write up--great compliments but not all his data (where I lived etc.) was correct but I'll take it--Gus recalled what he did after ONE phone conversation with me--imagine --memorizing 3000 lifters bios like he has.

AAU Powerlifting contests in Washington state will soon be managed by Liz Willett --she is a great champion and person--I can't wait til she starts putting meets on in the Northwest--that could mean meets as close as Bellingham soon...shirts-or-RAW--good and proper judging--and drug free--this will be a happy event for everyone I know who lifts in western Canada..

My Day WABDL Worlds MORE PIX (scroll)

2009-10-31T08:06:00.013-07:00

I was very lucky --at a bodyweight of 283 I benched 534 --a few days from my 67th birthday...this got me the HUGE best lifter cup (which I will use as a bathtub- Photo by Carpenter)
The lifting at the contest was Fantastic !!!!
The Peppermill Hotel was regal and amazing in all ways !
so many pix I split them between here and another site..
there are NEW shots here--and at my OTHER web site --the BIG report is NOW up --see below......

THERE ARE 32 NEW PICTURES AT MY MAIN WEB PAGE click here

And enjoy THESE NEW photos I've JUST added here
Starting with Tommy Overholtzer-who has been in powerlifting since it's invention !!

Here are the Whinstons --in their 80's-- who were our honored guest at this years WABDL Worlds
This is a great lift from Willard Crossen !

AND the Canadians did VERY well--
Nancy Carpenter did a Canadian National Record bench press of 223 pounds
with a shirt that was giving her next to nothing....And Warren Orr from Victoria did both the Bench and deadlift-here is his opening dead-below..Also from BC Jon Wolbers of Abbotsford did a GREAT 600 Deadlift with awesome form--Jon also did BOTH the Bench and Deadlift !! and was astounding in both !This is the courtyard at The Peppermill

Here is one of the HUGE benches on Thursday ( red plates are 55 pounds)

Mr. Titan --Ken Anderson (who was inducted into the hall of fame) and Monster bencher Tommy Harrison !!

There were 530 lifters --I saw Steve Wong-James Crawford-Roger Ryan-Bill Gillespie-Mike Womack and other top luminaries...below--our trophies !!
THOSE NEW PICS AGAIN ARE HERE click

Happy Halloween from the staff of the Peppermill in Reno !! --the staff had a pumpkin carving contest while we were there--
these are just a few of the cool creations on display--
I think the one below is of me...ha ha !

HEY--That no pumpkin--that's super lifter Robert doing his Gary Busey impression !!

----This was a fantastic meet-with lifters as far away as the congo !! (really) another triumph for Gus Rethwisch and WABDL !!!

Last Heavy day before WABDL Worlds !

2009-10-24T17:46:00.005-07:00

Probably lifted at 285 body weight in the gym today...and hit some very encouraging lifts..used a loose Katana shirt to solidify form on my openers at the WABDL Worlds in Reno on Wednesday...the old 50 gave me--a perfect 485 and 507 with ease in practice today...
then we used blue reverse bands to replicate what the tighter 48 might give us when we switch shirts--I got a very solid 540 -562 and 573 in that rehearsal--if I get this kind of power at the meet then I will be happy with my outcome...of course, if my fire is lit on the day...I might venture toward that mythical ( or is it Smithical?) 600---but for 3 weeks now...I've written it off as a bit too much for someone who has lost 30 or so pounds so quickly...today tho, things looked back in gear...

I had resisted an idea Nancy had about filling out my looser shirt in the arm area--but today I was happy to try it...between the raw bench warm ups 286 308 330 330 ...I did Hammer curls to pump the forearm area to tighten my sleeves...it worked great...I'll be hammer curling some plates in the warm up room Wednesday...

Nancy's new Phenom shirt arrived from Brent Mikesell's Iron Gladiators shop in Spokane..quickest service ever...Bruce and I squeezed Nancy into it...and it made her 200 pound press look like 100--she will definately get her 225 lb. Canadian National record on Thursday when she lifts...

I'm looking forward to Reno--I have some old friends there and may have a big gab fest during the hours after the meet...
Hal Swift, my old radio buddy turned poet will be one of my pals I will catch up with when there...

I used to do Radio in nearby South Lake tahoe in the early 60's right outta school !--as plain old Bob Smith.

Better Heavy day than expected !

2009-10-17T15:58:00.007-07:00

Before the workout I thought it might be a LOW strength day
and I
made another 10 second movie---

yes, I know....

I 'draw' funny !

But even with all my complaints lately...I was getting some good speed with the raw warm ups..308--330 and 340 all went very fast...as if the Bar speed in the bench press had restored itself...

after 10 or so warm up moves...we put on my very loose Katana the one I wanted to see if it was a good "opener" shirt--it was letting the bar down well...so 440--485 and 507 was tried and the lifts were strong --I felt fine...

but...my team said...you're lifting crooked...the bar is locking slowly on the right side...so we did 4 more lifts with 507 --yes, they just needed to be held for longer at the top before beginning--

then concentration on the bar motion...

so this shirt WILL work well for the opener--
to get settled in the meet...
before moving to higher weights--

and then as mentioned last time...the new 48 can be the the BIG weight handler....

so all in all...no eggs were 'faced'

We did lots more lifting-Nancy hit 205 lbs for 4 singles-I did reverse band work to heavy numbers--Bruce worked very hard..and we're less that 2 weeks from the WABDL Worlds !

We workout heavy again next Saturday...
that means we wont be attending our local meet...

The BCPA Fall Classic Oct 24th @ at the Roundhouse at Pacific and Davie in Vancouver...have good lifting guys !

Bench Press shirt test !

2009-10-10T16:02:00.003-07:00

Yesternite, I went to Nancy's gym to fit into my new Tighter Titan (Super Katana a/s single ply) as mentioned it's a 48 when my usual shirt is a size 50...but there's that unexpected weightloss (blah blah blah) The shirt fit very comfortably, not always a good sign...I did tricep work with it..that is because I could only get my arms apart a very short distance ...and the shirt seemed to start letting some weight down....so we left the bar where it was in the squat rack-in 'floor press' position for Today !!

Today I warmed up with graduated weights raw to 350--then we put the shirt on and continued til I could get my arms farther apart-- we then moved the bench in --raised the barbell to a 10 hole and started to bring the weight down to a 2 board height...440...500...529...all easy to handle...BUT the shirt wouldn't stay put--it kept riding up and choking me...just as not much BOB in the shirt as before...as you know ...unless a Katana is flush to the body..it isn't giving you what you need...we adjusted the shirt and got a "one board" with 550 then another--this one got caught on the supports and Bruce gave me minimal help to get it back in the rack...the shirt...when flush to my body and anchored will be a great replacement for my looser than loose, size 50 ! then as Bruce and Nancy did reverse blue bands..I did their weights..only with the BANDS OFF...a workout I really felt--gaining weight back yet, robo? --nope, eating like a gorilla..and holding at 287...I like the weight loss....just dont like dropping the Benchin' strength !

Next week I test the old 50 (as I get a good workout too) to gauge it's BEST possible weight..for my opener...drat! the meet is just too damn close now !!--nurse, peel me an avacado !

Shrinking from Doody !

2009-10-04T14:19:00.003-07:00

A new "skinnier" Bench Bozo attempts to disguise the name of his preferred Bench press shirt...to keep opponents from knowing his winning secret.

My weight continues to shrink--to 287--and it is still an unknown cause, that allows me to 'foo' more times daily than lawfully possible--last months "full of it" remark sums it up...altho I've wanted to drop weight for 5 years now...dropping it 24 days from a World meet is damn upsetting...and dropping it when not trying is alarming--not to mention gross and boring to talk about...

On Wednesday I did a "RAW" pin press from chest height workout at 289 body weight--the best lift of that session was a 385 --

(down from 405 when I weighed 308 )

Today I did the same set up (altho a speed day with light weights would've been more appropriate) with 315 for 2 --365+365 then 375 for 2 singles--385 and then 390--so I brought it up five pounds from earlier this week...and I was 2 pounds lighter...

Then I used skinny purple bands for 'reverse band' work minimal help from these --and I finished out with 3 sets of 3 reps of 405 then a single of 425 and 430 to end the day--

Tuesday--coming up I will do speed work against the purple bands--

on Friday nite I'll take my new size 48 'Tite ass Santana' shirt to Nancy's gym and do top end partials in it to break it in--then the next day...Saturday..I'll do a real workout in it--testing the feasibility of taking it as my 'save the day shirt' at the WABDL Worlds in Reno on October 28th...for the next 3 Saturdays we'll be having SHIRT workouts at Nancy's with the help of our best lift off technician, Bruce Everett!!

Meanwhile I'm working on gaining 5 pounds back (altho I hate to ) --Doug Hepburn style protein shakes anyone??

4 Heavy workouts left before WABDL Worlds !

2009-09-26T16:57:00.003-07:00

Today I had a good workout BUT I didn't prove my 'self advertised' great strength today...warm ups all went well with good bar speed--the reps with 225 the singles with 286- 308- 330- 330 and 330 started to slow down..my reduced 289 bodyweight might've been a factor...my shoulder might've been a factor--what ever it was I wasn't "on" as an energy source today--but I had to find out what my best shirt would give me now that it is so loose that the sleeves 'swim' as I lift...so on with the size 50 Katana that gave me 578 in Portland (at 306 bodyweight) we started with 440--which wouldn't touch (of course) then 2 singles with 500 then one with 520--

Then I thought, why not rig up my partial set up to the 'pins' (would do boards here, but Nancy had to man the camera)

Here is a shaky 550 partial --I did 2 more singles this way..and didn't have good luck with lockouts today--later I did do boards as did Nancy --who again, seemed to have the best 'results' day---the shirt you see here, altho loose on me now, will be my 'opener shirt' --I figure an easy 500 or so--maybe a 534 2nd attempt....

And YES -rumors are true -I FIT into a 48 A/S Katana now and that will be my record beater shirt--note that my squat belt that has been too tight for me for 5 years now fits loose too...

Ha Ha --no, I am not going on an all Pizza+ cheesecake diet to gain back all my bulk before October 28th !!--but I am on the case of upping my protein and carbs !

Getting the light bar going fast !

2009-09-23T17:33:00.004-07:00

Today, I needed to stop doing so many Heavy days in a row
(both RAW and equipped)
so I went to Target Fitness for a quick workout to get as much speed on the bar as possible..
just very ballistic bench presses with light weights
225X4 for 3 sets
255X4 for 3 sets
275X4 for 2 sets
Fast singles with 315 325 335 355
Frankly--335 and 355 were not very fast-a second each but not' lightning' by any means--

Today I had a computer challenge--I had to try out a newer cheaper microphone--get my movie software registered (so the sample version wouldn't play) my computer was giving me troubles getting the switch made from my old box to my new laptop--but finally I got the stuff together and did this 15 second movie--and I made it on Benching as a test of the new composter...so here in all it's gory is my test as a little bench bozo movie..

Vancouver lifters PL USA is in at Mayfair mags on Broadway west of granville--still 7 left of the NEW one !!

art and voice done by me with --Dogwaffle -Sqirlz lite-Cool Edit Pro-Antechinus Animator and Boilsoft Converter

Yes..Yes..but so very NO !!

2009-09-20T14:18:00.002-07:00

----Hey Bozo who are you dressed up as ?
---MIGHTY THOR
---Thor?
---Yeth I'm mighty THOR from all these exerthizes !!

Here I am at Target Fitness after my workout--my bodyweight loss continues and it effects the weights I want to use for my bench presses in the rack...
Today, being SORE from Wednesday I only got 315X3 365-365-370-375-380-380-then 365 for 3 more singles a 370 and a downset with 315X5

Tonite I run over to Nancy's gym to try on an ultra tight new Katana--there I may try lock outs in it to try to break it in...being 'down' to 289 (very heavy, for anyone but me) is indeed changing my training for the WABDL Worlds...and that is very close a time frame to get it all together for a big win...

My internet is down at home-so I'm wi fi-ing at the gym...one more thing...NEW PLUSA is in @ Mayfair on Broadway...Sept issue, there are 7 left--- and 2 left of the Popular August issue...this of course is a note for Vancouver BC powerlifters who find the $100.00 a year in Canada rates too high, it's a Post Office deal not the publisher of Powerlifting USA's fault.

No Showing Off !

2009-09-13T08:20:00.002-07:00

The sketch I did for my web page some years ago--used ZBrush to model the character from Zspheres- click to see it LARGE size.

We had a great heavy workout yesterday--and for once it wasn't just me trying to see how much I could get in a real Bench Press OR a plus Max partial...we returned to boards, which Bruce made for us years ago...and we'll keep boards in our program clear up to the WABDL Worlds in Reno ...after failing my 600 (Olympia) Right at the last 2 to 4 inches...I need to drastically work the Triceps and lockout...to be honest, the person showing the most progress in yesterday's session was Nancy...she was hitting REPS raw --with what she used to do in a shirt for singles...Bruce also got some pretty heavy lifts in...and I seemed to be fairly strong in my shirtless warm ups but my first work with boards was very clumsy...

my workout was something like--135 for 20-- 225X 8--286X4 --308X2 --330 X1 350X2 --then 2 boards with 290 for 6 X 2 sets --330X5 X 2 sets...

then in the very loose Katana (used to get my 529 in OLY ) I did 2 boards with 440 X 3 reps 2 sets..then 3 reps with 460 at 2 boards....then a 500 bench press --then back to 2 boards for 2 reps--then to a 1 board for 529 for 2 singles...

then we did reverse bands for the fun of it..we plan to do shirt and board and band work extensively in the weeks before the meet (Oct 28 for me-29 for Nancy)--

I have doubts about my lifting coming up..it seems with the weight loss that my
'mysterioso' illness has wrought...I might not be up to the BIG weights I want...then there is always the shoulder...in my recent 600 video it's evident that my right arm didn't keep up with my left...so even with these doubts..I'm plotting things to correct it all--and will forge ahead with as much confidence as I can, when the facts indicate..that Mister Bozo,here, will be at some disadvantage at meet time...I already am trying to force more arch in my set up...and I am going to use a smaller shirt in Reno to go along with my lighter body--I may weigh in at 288 and not 308--as you know in benching, bodyweight has a lot to do with high numbers.

Anyway--between the workouts at Nancy's gym and at Target Fitness (light/speed lifts) I'm stepping up my enthusiasm and number of sessions to 'fix' the problem !
in 2 weeks I'll do a 'dress rehearsal' for the heavy attempts again...to see if the plan is working !

Reclaiming my pin Press !

2009-09-06T15:12:00.005-07:00

Robo not only got a best lifter sword and 2 golds in Olympia--but he won best "Miss Piggy Ankles"

As I stay on the same program so long and I lose weight --my RAW chest height pin press has suffered...so, as hinted, in the last workout log I'm going to use the Old tried and True Doug Hepburn template to get it back from 395 to 405 ...today I set the bench up at Target Fitness in Vancouver in the squat rack--put the bar on the pins and warmed up with 135X12 225X 8 315X4 365X2 and then chose 385 and my poundage, trying to get one more set ( a single rep) from last time--and with some room to spare I hit 4 singles with 385 and next time in will try for 5...

Next Saturday I'm back to shirt work with Nancy and Bruce...I'm going to actually use my 'meet' shirt to break into 600 in the gym before October's WABDL Worlds !
People complain about not getting the shirt on properly ....HAH...I lift best when my shirt is on 'right side wrong' I plan to actually USE board presses (like everyone ) to get my last few inches stronger in competition..looks like it is MANDATORY for progress !

KUDOS !!! Jody Cranston IS athlete of the week in the Vancouver SUN Newspaper Sept 5 edition !! nice write up of him, and his big numbers at Olympia !
CLICK HERE
scroll down a coupla stories to see the write up...

Meet aftermath !

2009-08-30T16:42:00.004-07:00

After Olympia's meet (meet pix are in post below-and at a link there too )
I went in on Wednesday for a quick workout --just speed bar stuff 225X4 reps 5 sets FAST--3 sets of 4 reps 275 good speed on the bar here too..
then some speed singles with 305 -315-335 and 350....
whaaaat? 350 was slow?? better get working harder mister Bozo !!
'B. Bozo was such an "ass" at the meet ...Jody and he were relegated to sit in the 'cartoon characters only' section to await their awards'

Today, Sunday...I went into Target Fitness and did my pin presses raw at chest height (no pre-stretch) 225 X8 +315X3 then 365 +365 and 385 390 and 385...my bodyweight is down to 292 (ha ha --DOWN to???) as you know --I have been lumpier...anyway...I then used light reverse bands and did 405 + 405 + 425 for singles...that was all for today--but the 390 and 2nd single at 385 were pretty tough to do...I'm going to do a Doug Hepburn single rep progression to get these numbers back up by Worlds...

I don't do shirt work again til Sept 12th--but will do this light stuff for another week in the meantime.

ATTN: Vancouver Powerlifters--NEW ISSUE of Powerlifting USA is in at Mayfair magazines on Broadway...Only 7 of them left--get yours soon !

Up- Up - Up--Real Close--"You'll have it by World's !"

2009-08-23T09:10:00.011-07:00

Here's is my near miss with 600 at the WABDL Iron Gladiator's meet Saturday August 22nd in Olympia Washington-I weighed in at 296

click to play-- 19 seconds

THE NEW OLYMPIA UPDATE AT ROBERT O. SMITH.COM IS UP
CLICK HERE TO SEE MORE PICS

...well, AFTER you've seen the rest of these...

I managed to get a masters best lifters sword with my 2nd attempt of 529--Nancy Carpenter also won Best lifter in her category Nancy beams as she gets her award..from the Legendary Gus Rethwisch !

And Jody Cranston broke Canadian Records in both the bench press and deadlift
this is taken before his successful 573 pull at 181--Jody is 40 now..and still gets his I.D. checked --the "Fit" get fitter--and the youthful ...get......youthfully-er ?

Here is where we will do the WABDL Worlds October 27th thru the 1st of November
YOU could lift here--WABDL DOT ORG (linked to the side here) Has the info and entry blanks.The STAR of the Portland and Olympia meets this year James Crawford !!
Jody Cranston's 3rd attempt caught by Nancy's Camera
Nancy Dreams of her GUINNESS arriving in the Red Lion Lounge.

Tracy Lundin Lifts HUGE Iron ! @ Olympia !!After many Canadian records in the masters 47-53 class in both the 148 and 165 pound class--Nancy Carpenter wins her first BEST Lifter award !

"I'm Bench Bozo...and I approve this tee shirt"

Heavy lifts before Olympia !

2009-08-15T16:26:00.004-07:00

Bruce Everett waits for me to attempt the load o' the day !

Wednesday, I went in and did a pin press at chest to 395 --so if all is well, my peak should be back by August 22nd and the Big WABDL meet in Olympia Wa.
That's next Saturday-

-so TODAY-

-we did last minute heavy work to get used to competition...I used a shirt that is way to large for me now...this is the "opener" shirt and I did a 496 and a 523 in it...then we put on the blue bands for reverse band benches...the weight on the bar was 550 then 590 -600 then 610...these all went very well.. ..but being honest, blue bands give a ton of assistance..but I liked the idea of doing a full lift with the NUMBER is was shooting for...610 was a little tough but it went--

then we re torqued the loose Katana...and took the BANDS off--
I tried 590 -
--it slowed down at the very top-Bruce had to help me over the lips to rack it- but with the loose shirt....not bad !

So, my imagination (which is nicknamed 'FullaBull' ) says that in my NEWER shirt I might have a chance at getting the 600 due to tighter fit and "pop" --So I'm encouraged, even with my mysterious weight loss, (don't worry, I still LOOK like the Michelin Man)--and suffering non stop '24 hour Vandalusian Foop Trots' and 'Gigantor Gassiosites' for a month or more...

Later I did some very fast reps--to get the speed aspect in..

Nancy lifted in her shirt as well...and went to a very fast and easy 198 pounds (90 kgs) which will be her opener...a year ago --THAT was the WABDL Canadian record in the womens 47-53 148 lb class.

Looks like she will break the 100 kg record she made in Portland easily....

Jody Cranston is lifting with us in Olympia- I see him doing 578 to 600 in the deadlift..and over 375 in the Bench Press--sidebar has his link here--check his powershape site...Jody is a true champ and the busiest personal trainer in Vancouver.

See ya next week in Olympia !!

Good come back !

2009-08-08T17:59:00.003-07:00

I felt way better about my energy and strength level today--I did Heavy bench presses in my drastically loosened KATANA (saving the ATOMIC one for meet day)
--warm ups went very well --fast reps up to to 350 before we put the shirt on--

then a 440 to test the waters--and a 'opener' style 501
then a 512 that went nicely--then 529 for 2 singles...

both seemed to lock out slowly on my "bad" shoulder side...but that was better than I thought I'd do...NEXT SATURDAY I'll hit bigger numbers to get used to handling more of a body terrorizing number --may hit partials with 600 just to feel the 'prize' a week out from the meet--after the shirt workout, we all did reverse bands with big weights and for enough reps to consider this a good all around workout..Nancy used her shirt and PR'ed a 225 rather easily with no flaws...I see our team of Jody Cranston, Nancy Carpenter and myself doing very nicely on the 22nd in Olympia Washington...click on the WABDL link at the side of this blog to read times and location of the meet--

Hey-again I have to alert barbell enthusiasts to 'TAN SLACKS' a blog of great old strength magazine articles that feature all the greats Doug Hepburn, Chuck Sipes, Reg Park, and EVERY other iron game guru ever CLICK HERE
I heard from the website author...who gives us this rare text week after week..and thank him again for continuing this great site !

(when you click you'll be taken to a Hepburn article--but go to the side listing for more article links and pictures--there is a vast treasure of weight training history there)

World Police & Fire Games Powerlifting !

2009-08-05T12:33:00.004-07:00

Today and for a few more days, the World Police and Fire Games are in Vancouver--the Powerlifting is RAW with modified IPF style rules--it's going on now at the Westin Bayshore...my good ol' Buddy Colin Bonneau is in town to help judge (Colin has World Masters Records in IPF- WPC- WDFPF and AAU ) also heading up the Powerlifting part is BCPA Stalwart and IPF Masters champ Bob Hindley--Thousands of Athletes and lots of sports --
read all about it
(click da blue writing)
Here is the Web Site

I had the tiniest of all parts in it--when I was chosen to voice the commercial by Global TV who produced the spot.
Here's the commercial for the World Police and fire games in MOV format--I'm proud to be the Announcer on it -- CLICK to play--

I went back to the gym and did a 'make good' in those raw pin press things I do (Same exercise as Sunday ) this time, the bar felt lighter, and I did 225 X10
315X5 for 2 sets
then 365 for 2
--then 385
then a single with 390
and another with 390...

That is a slight improvement in just a few days...still not up to par this close to a meet.

Saturday, I do the shirt stuff, heavy, and then one more big one, before the meet in Olympia on the 22nd

I've heard form some real great people via email---I want to thank you for your kind words..
I'm happy to know some champs find there way here, via google search, and have such great progress in their own benching and lifting stories...Powerlifting and Benching really have a great crew of people--that seems to be the BEST aspect of our Iron endeavor !

Thanks everyone, your Bozo forever..Bench !

297 pound WEAKLING !

2009-08-02T12:05:00.005-07:00

My muscles laughed--really, I'd push --and a weakness would be felt as if there was NO starting force firing the bar up--
my usual 405 Raw from the safety rack at chest level, was no where to be found--and the sensation in my chest, shoulders, arms and traps was that of a 'chuckle' eminating from my body...no kiddin...it was like "HA HA HA" as I tried harder and Harder...

Today's workout indicated drastic strength loss---I'd say I'm up 'feces creek' without a stir stick, for the meet 20 days from now...

It went like this---warm up 135 X 12 "OK"
--225 X 6 not as fast as I wanted the bar to fly
--315 for 2 OK but not FAST
--365 for 1 felt slow but not too bad-did it one more rep.
--I put on 385 and FAILED--WHAT?? YOU FAILED 385?
panicked, I did the 365 again-
then 375--
then 385 went up !! WHEW !

Rather than inching up to 390 --which I should have.
I went for 395 (got it 2 weeks ago, got 405 4 weeks ago)
395 DIDN'T GO !

My gawd ! that means in a month I've lost 20 pounds off my RAW push from the chest...and I can't blame it on my shoulder...BUT I can blame it on :

1. My Mysterious IBS like illness (Soupy Poopy) I lost 10 or 12 pounds, without trying....proving what YOU knew all along ----"I'm full of it"

2. The hideous heat in Vancouver, especially IN my Apartment --2 days it hit 96- inside- 83 is the LOWEST it's been in weeks in here with windows open N' fans goin.

3. I haven't been OFF wine...I do red wine for 3 glasses a night...at my strongest I HAVE to be off wine for a month.

4. Protein has been low...usually I'm an all Protein dude...lately less food in and lots of that is 'Carb-ish' also I've been busy with auditions and my training days have been too far apart.

Anyway--I'm going to fix it...next Saturday I'll do shirt work and hit JUST an opener with good form...then just before the meet 7 days out I'll do some max partials as close to 600 as I can get.

Well to make me feel better... my record certificates came in the mail--look how great WABDL Awards are--and Gus doesn't charge for them like a few other federations.

click for big size image

See N' Hear my animation on Vancouver's heat wave-click it!

Experience 24 seconds of IBS-click dis 2 !

talk to you, UN WEAKLINGED soon !

Light stuff and New issue !

2009-07-29T11:38:00.002-07:00

I always remind Vancouver lifters when the new copy of Powerlifting USA is in at Mayfair magazines on Broadway (near Granville) well it IS in and it looks good..
there are 9 left go get one...or seven !

Workout today was LIGHT --225 X4 for 3 sets the bar got proper speed on the 3rd set--4th set and fifth VERY FAST!! --upped to 275-4 reps also fast, today no shoulder twinge did one more speed set with 275 then upped to 300 for 4 reps bar slowed a bit..then did a singe with 315 FAST and another speedy one with 325 and 345--

then took bar down to 315 for 3 fast reps then to 225 for 4 very fast (best bar speed all day) reps to hit 12 sets in all---

Good news I'm down to 297
Bad news-- its cuz I've been sick with a strange lower GI thing...

Go to the doctor? hell would have to freeze over...

There is a heat wave in Vancouver its 90 farens in my apt. --so I guess hell DID freeze over causing this Heat wave...

I did go to the doctor...she said IBS--and I said "I know I do--but MOST of what I say is true"

Curse that Evil Shoulder !

2009-07-25T16:21:00.003-07:00

Heavy Shirt workout today--even warm ups were tough with pain in my right shoulder..careful reps with light bars to only 330 for 2--then we put on my second best Katana shirt--little test with 440 then 496 then 507 ..and some tentative 529's (2 singles) --then I wanted to do an assisted 550 and it went well--my shoulder was finally warmed up OR the endorphins had kicked in and numbed the pain..so now a 584 single (like a one board) was attempted with very weak green bands attached...the bar was heavy at the top--so I worked hard on lock outs with a few more attempts at that weight...each time it would rocket to the top and stick short of locking--then I would push like mad --and once I did lock it--Bruce would grab and rack the bar...

Had I used my 'meet shirt' that would have been a good and complete lift..but in this case..the 'running out of pop shirt' plus some very weak (long) reverse bands more or less mocked up the same sort of scenario...so the workout (plus the reps work out with Nancy and Bruce) was a good one...but the shoulder worries me...I have less than 30 days to fix it and get back in spirit for that 600 attempt...the one reason I have been so psyched over Olympia in the first place !

Hey, World Games are on--and Powerlifting Watch is giving PL results in a rather timely manner--link is on side of this blog page.
check it out !

Ehh...'Not So Heavy' ...day !

2009-07-19T12:37:00.004-07:00

Today's workout was pushing from the pins at chest height...hadn't been in the gym since the shirt work a week ago...excuse was, I had a small twinge in my shoulder warming up last time, and I wanted to rest, it's bad timing with the meet August 22nd in Olympia, around the corner.

But, lay off I did...and I seemed down 10 pounds in strength from my last raw heavy day...workout was--135 for 10 as I tried to get the shoulder warm...225 for 5 or so..then 315 for 3-- 365 for one---then 365 again because it had no bar speed AND my shoulder wasn't laughing 2nd single went better..then 385 that was a tough one...then 385 again--aha--this time it went up easier..then 390 for 1 --then 395 for one...2 weeks ago I'd hit 405 easily...so shoulder strain AND laying off for 7 days robbed me of 10 pounds...yes, how did you know? I DO have an appointment with the chiropractor tomorrow..first thing...

As I move the pins UP so that the bar is farther from my chest---and move the weight to 405 I notice my shoulder is warmed up and I'm not feeling the soreness.

So I do 3 reps with 405 and then try to do close grips...the close grips are HARD...but I manage 425 -445 and 455 that way....
then I add floor mats to the top of bench to get my chest as high as before (in the LOW pin setting) of course my traps sink into the mats as I do this--but I'm in roughly back in the low pin level...and I'm getting 405 easily...so either, I needed more warm up and didn't lose 10 pounds from last session...
OR..
I'm B.S.-ing myself so I wont feel so bad... I tend to GO with the 'B.S.-ing' but don't tell my subconscious.

Did you know Seattle's BIG beach meet "Alki" is the week BEFORE our Olympia meet?
It's a lot of fun usually...our team hates to miss it this year...it's not the lifting 2 weeks in a row..it's the expense and the 2 travels to the very traffic congested Seattle Megalopolis ...check Washington State USAPL's site for entry info...

Speaking of USAPL...I made a "foo" of myself on Powerlifting Watch dot com--this week...the USAPL has a new 'ranking' list and in many years (when Mike Armstrong did the work) I have had a top Bench only ranking...
so this year --I use the search that was written about at PLWatch..
and...
nope...a guy with 248 pounds in the 65-69 super class somehow manages to outrank my 512...

so I write a little joke about it...
then a serious inquiry...
and a poster states that they started with the American records...so I, wearing out my welcome in the thread-- say here is PROOF and show the records page...
Then
he says it has nothing to do with the records (he just said that's the info that feeds the list) --and then he helps with this remark--

"You are not found in the MEMBER data base..."

well then, get a data base that is accurate... what you're saying is...

YOUR DOG ate MY Homework....

meanwhile PLWatch readers were as tired of reading about me as I was trying to figure it out...so now...I must just keep my 'typing' here for awhile...

Heavy Day - PROGRESS !

2009-07-11T15:20:00.005-07:00

Hey, My name is Clark Kent
--I'm bench pressing in your weight class
--need some chalk??

Today after the usual raw warm up--I put on my 2nd best Katana...and did singles with 440+ 507+534 then 550 for a 'one board' then 600 +600 and 600 with reverse bands added...this helped me feel the weight at the top and follow a relaxed arc on the way down...after this, I felt like this was a perfect progression forward, so that more challenges could be added as the meet gets closer--the workout, even WITH shirt and reverse bands was NOT easy ! I felt like I had really worked !

Nancy and Bruce hit reverse bands after Nancy put up a 165 Raw rep as her last warm up...I joined in and we did reps with varying weights and reps...more of a speed workout than the mass and strength singles...in 2 weeks we do it again...this time, I'll take off more of the 'training wheels' to go more head to head with the weights ! As i edge to a 600 try in Olympia, August 22nd.

These Just in !

2009-07-07T20:16:00.005-07:00

My 578.5 WABDL Masters World Record in Portland.
CSS Photo design DVD Video from the 'Bird cam'

Nancy Carpenter's 220 Pound Canadian Record !

When watching my BP on a TV screen the stroke looks about 2 inches (I wish) the High Angle is the reason, a side PHOTO view posted below in the Portland report shows a foot or more path...AFTER the rack call, the top has a wobble when the spotters struggled to put the bar back in, otherwise, this was the smoothest of my 3 lifts on this video--what can I learn by watching?--well for one, I don't "elbows in" like I thought I did...in theory I'm doing more of an 'elbows out' than I thought --technique could be tweaked on this to get a better lift next time out--thanks to Forest Hofer for the lift offs and Nancy for stuffing me in the shirt and helping with numbers and photos..thanks to Bruce Everett on training days in Vancouver and for Target Fitness for allowing me to train 'light speed' days in their gym.
(Nancy's Gym on Heavy days)

Above--I think Nancy's lift was perfect --but it is the only lift (being the heaviest of the day) that showed extra oomph at the top...all her others looked effortless...

CSS Photo design sent 2 videos special post for only $25.00 --I think that shows that they are a service FOR the lifter as the profit margin can't be large for the effort and travel and hours they put in, their link is below in the Portland Pictures report.

Raw Heavy Sunday

2009-07-05T15:47:00.003-07:00

Did the pin presses from chest height in the rack again today, felt recovered from Wednesday when I did 5 sets of 5 with 275 on the bar for speed--then singles with 315 335-355 &365...anyway, back to today's workout...warmed up with the bar in the rack then reps 135 -225 -315 --
then 2 sets of 365X3
then singles with 385+385+395+400-
-then 405 for a single
and 405 again for one more single, and that was it for 'heavy' today...I do the big shirt workout next Saturday at Nancy's gym...this, in prep for WABDL's Iron Gladiator Great Northern Bench press and deadlift meet...Gus is only Charging $55.00 for entry fee...and if you get your form into him by July 20th you get a free program and Tee Shirt--this meet is always one of WABDL's Best...go to the WABDL link at the side here for the entry download--and get the entry in soon for the perks. Not t0 mention the great awards

Speaking of the WORD Olympia...(a funny what if )

The Mr. Olympia IFBB bodybuilding meet in Las Vegas in September will have a USPF (and GPC) powerlifting meet that anyone can enter...can you imagine my fat ass entering the power meet...and telling everyone I was just back from the MR "O" contest---

ha ha--

"But robo--I thought that was for Muscle men??" --
" So what happened after the meet --did you eat an entire Vegas Buffet?"
"Did you enter the bloated old persons class ?"
"Did it hurt to be laughed off the stage?"
"So altho you wore a speedo...you LOOKED nude...and were arrested?"

Anyway if you'd like to read about this forthcoming (non invitational) chance to powerlift during the Mr. O weekend go here for more
(scroll down 3 or so events)

Heavy Day back !

2009-06-27T15:01:00.004-07:00

After the 578.5 Bench in Portland ....
(pictures are down below in previous blog)
I was pleased to be only 21.5 pounds from my ultimate all time goal, so I took it a bit easy--I was in the gym twice --one light day, and a heavy raw day.
Up to 400 in that chest level 'pin' press exercise I do...
(365+ 365 +385 +390 +395 +400 +400--that was Wednesday)

Today It was back to Nancy's gym for heavy work in a shirt --altho I took it carefully and only did 496 for 2 singles and a 507 and a 512 single, in my loosest training shirt...then reverse bands for moderately heavy lifts to get some reps and some fast movements in.

It was a good workout for only the 3rd in 14 days...we have 50 some days til we compete again--so in 2 weeks I'll begin to kick the weight back up...

THE NEW Powerlifting USA is on the stands in Vancouver --the June issue is just in at Mayfair books on Broadway (near Granville) usta be they'd put in 3 or 4 copies--and usually sell em all--now we see 10 or so copies come in --and go out by the end of that issue..so Vancouver area Powerlifters are responding well to having the mag in one central place !--I bought 3 this time--0ne for me--one for our stalwart lift off man Bruce Everett and one for Jane Smith (Canada's master competitor in IPF Worlds ) who is going waaaay up north for work...we'll miss her-The Nancitizer and Janelator as they win the best medals the CPU can offer !

--but she says her Arctic outpost has a gym so she might even be able to swing the WABDL Worlds in Reno this year...but tonite Nancy is having a going away party for her...I have this bad habit of bringing nice Yellow Tail Shiraz for everyone...then somehow mysteriously drinking MOST of it....

bad--bozo--bad....

Double VICTORY In Portland !!

2009-06-14T14:39:00.011-07:00

WABDL Nationals in Portland I'm elated to announce a new WABDL Masters all time 61-67 Record of 578.5 Pounds in the Bench Press !! it was smooth and easy, a 3 white lights success...which is also the OPEN Canadian 308 record !! 2 records, a best lifters award sword, 2 medals...and personal best ...now my best ever deadlift and my best Official Bench Press are the same...578.5 pounds !

I wasn't recipient of the most white lights tho--Nancy Carpenter benched 220 pounds weighing in at 146 --that shatters her own Canadian record in the 165's and the 148's a whopping 10 kilos !! her day was perfect 12 white lights...and a big record ! Nancy sets up for 220Canadian Champ Warren Orr and Gus Rethwisch--with Monster bencher Mike Womack in the background about to present the award !
There were 117 Benchers and nearly the same number deadlifting Patrick Holloway tugs a huge opener !
Shawn Rainey Did the BP and DL

The contest saw attempts at 900 in the bench by Mike Womack--successes in the 800's in the bench by James Crawford....amazing events such as an 82 year old deadlifter lifting double bodyweight...a teen (19) who benched 622--Jerry Capello opening with 705 in the deadlift ! ---and great performances by our Canadian contingent--Warren Orr--Jon Wolbers--Myself, and Nancy
--all winning terrific awards !! and setting records !

MORE PICTURES !!!! the MAIN Report is already up (Jun 16 edit) Click on blue to go there--if you still get 'Pasco' refresh your browser..
ROBO'S POWER UPDATE
I hit the record from CSS Photo Design's "Bird Cam" check their site for all the pictures from this meet !
CLICK The CSS Photo Gallery

THIS SADNESS Just in---I'm shocked to report that Jerry Capello (above) died Sunday of a massive heart attack after the meet...he had torn his pec..and thought the pain was coming from that...this, according to Powerlifting Watch.com--I am shocked to the core...Jerry was a great inspiration to every lifter !!

See you in Olympia August 22nd !

Last Heavy Day Before WABDL Nationals

2009-06-06T16:49:00.004-07:00

Next week at this time I'll be done with the Benching part of the meet and will be running around getting Deadlift photos for my Power site web update and Here in Bench Bozo land.

Today all my warm ups had good bar speed all the way thru the 308-330 and 350 reps...then into an old Katana shirt for heavy singles to openers 507 512 and 518...the reps touched, paused and flew up fast....all were perfect in form, I used this 2 year old shirt...one that gave me 562 at it's newest stage of fabric, in 2008.
We all had a good workout this week --Nancy hit 3 PRs and handled 242 in the bench press at 147 bodyweight...altho the bar didn't quite touch the chest --but it's one of those that you think (hope) will touch in the meet...actually, Nancy has a bad back and cant arch---if she could arch at all...242 would've flown for her today.

Bruce, did safe and sane, scientific benching today...his daytime job in this weeks 'heat wave' made him take it easy, so that he could build back some lost energy for the next time thru --he still lifted well...and of course, handed the bar out for myself and Nancy....next week I might be able to fill you in on how we did about...4 or 5 pm Sunday after we fly back from Portland...and to you faithful WABDLARIANS we'll see you there !

Oh yes --there is a BCPA Full Power and bench meet in Vancouver Tomorrow--Nancy will spend her day there volunteering...I think it is at Jericho center, @noon.

bcpowerlifting site will have true details

2 weeks out from WABDL Nationals in Portland !

2009-05-30T17:30:00.004-07:00

Here was the Heavy part of my workout today !

click to play Cap'n bed heads bench mania-4 singles !

In the loose Katana ( contrasting color tee shirt over top to help camera pick up touch point)
it was 495-529-540 and 580 (it was a reverse band attempt)

Nancy Hit a PR of 165 RAW weighing 147 and did 10 reps with 135 as a warm down..
Bruce lifted off brilliantly for me...then did a 30 minute marathon of reps (reverse bands)

New week we hit another shirted workout before the meet !

Today Is the BIG CPO Nationals meet in Toronto--some of my friends, Tony Tomra, Colin Bonneau and some legends like Matt Court, Clint Harwood and some great Canadians--I think the results will be out soon at Powerlifting Watch (there is a side link here) Man, I wanted to be in that one !!

The IPF Worlds Bench Press meet was just held --mens team USA won 1st after Japan was disqualified for putting 'dynamite' in their shirts after official inspection...why those rascals--that woulda really 'blew up the bar'

John Giffen Jr. from Canada competed in this one !!!

Thursday workout on Target !

2009-05-24T14:00:00.003-07:00

After I write this, I may go up and do another workout, but my 'heavy' workout was Thursday this week, due to being busy with auditions and 2 jobs voicing (yay $$)

...Saturday to Thursday was a bit long to wait ...but I did the Raw Rack pin press session...at Target Fitness on Broadway

Bar at chest, up from no pre stretch to lockout-
225 X10 315X8 365 365 then 385 385 390 395 and 400

Now raise pins one hole so the bar only travels 8 inches to top.
405X5 425X3 455 465 475 475 475--felt good,that was it for the day !

The NEW Powerlifting USA Magazine with Matt Kroczaleski on the cover is in at Mayfair magazines just past Granville (west) on Broadway, in Vancouver.
They have 6 copies left...so grab one ! it's Powerlifting's bible ...and in Canada it costs $100.00 a year to subscribe to...hence the news stand alert.

The big CPO Nationals are just days away--some huge numbers will happen in Toronto on May 3oth--I'm hoping Tony Tomra will shine as he usually does.. Tony in 2006
Also look for a trimmed down Clint Harwood ! even Colin Bonneau will be lifting --Matt Court and some other giants will make the CPO meet a GAS !!!

Of course, it's only 3 weeks til Portland and the WABDL Nationals I know for sure Myself -Warren Orr Warren Orr
and Nancy Carpenter Nancy with Kara Bohigian
are competing in that one...

oh yeah--I made a new "Funny"animation (wrote-voiced -drew -animated) over at All Hail Thorndike Pickledish
CLICK HERE
humor me---heh heh !

HAAW !

2009-05-16T17:15:00.003-07:00

...That's what I said when my 600 went up today !

Of course, as you know that is equal to most everyone's 'one boards' but progress was made in forging ahead toward the goal in the WABDL Nationals in Portland on June 13th...

Also, we messed around with the Super Katana and Bruce was able to help me break the shirt in...it will be used for sure for the BIG attempts I try at the meet...my 2nd string shirt (Last year's Katana) will be for my opener and 2nd attempt...

Today I lifted 440 496 551 585 and 600 in lifts that were heavy overload partials... next 2 heavy workouts will focus on form and touching an opener and a solid 2nd attempt...I think the BIG stuff in the Newer shirt are really close to ready !

Bruce and Nancy had great workouts --Nancy used a worn out Phenom and did 220 pounds at 148 bodyweight....Bruce hit some PR singles in reverse band benching--not to mention his lift offs for Nancy and Me...he lifted off the 440 496 551 585 and 600 mentioned earlier (pretty much a strict shrug)

We head back for serious work 2 weeks from now....really a short while til contest time.

A HEAVY MOTHERz day workout...

2009-05-10T15:42:00.005-07:00

Here's the correct term for what I do on heavy days when I don't use the shirt--
concentric bench presses right from the chest in the rack..

I warmed up with a buncha 135's and 225's --then 315 for 3- 365 for 2-385 395 and 400 for singles...Then I raised the pins so it was a shorter lockout...and did 405 X3 455+465+475...then with light purple bands I did 500X3 and 545.

That was enough for me...I felt tired when done..actually I don't usually let the sets get to me--but after what might be counted as 11 sets...I waddled off from the gym...

A HA !! I hadn't eaten breakfast (anything) and it was 2 pm....that was the reason I was draggin' --I went home and fired up a melange of red peppers--sliced onion, a pound or so of lean ground MOO and made it into a chili like lunch with the help of many spices and some smashed tomatoes... poorly described but quite delicious and full of PROTEIN !! Life's most powerlifting friendly substance.

Vancouver Powerlifters ! --new PLUSA is IN at Mayfair on Broadway... it has Chuck Fought on the cover with a 900 pound deadlift.

I'm all booked --hotel--airline--entry, for The WABDL Nationals in Portland just 34 days til lift off !
I hear Warren Orr will be lifting ...he's trying to set records in 3 categories...I'm betting he will make those marks easily !

Lately at "Ditillo2" here at blogspot...there have been some Classic old articles reprinted...one by.... Doug Hepburn
called--
I'll Show the World ! click it

Look thru the side bars at that site to find recent stuff on Reg Park and Steve Reeves !
tremendous old strongman articles at the site with the 'iffy' (but funny) name--
'The Tight Tan Slacks of Dezso Ban'
We guess that the site is run by writer and trainer, Anthony Ditillo's son, altho there is no contact info for the guy...it's thousands of dollars worth of old stories and training programs from the beginning of "Physical Culture" it goes back to kettlebell stuff...the origins of what fitness people are NOW using as the latest training modality.

Next week I use the mighty Katana shirt for training --maybe even the Super Katana...

Here is the NEW Titan Website CLICK HERE
Home of the Katana !

The CPU Stalwart
Mike Armstrong, is behind much of the handy work on the site--it has a forum too--Mike works very hard for powerlifting. He previously had a magazine in Canada called "The Platform"

Katana to 584 --Top end 'miss' with 595

2009-05-02T17:18:00.003-07:00

Back after 3 weeks without the shirt...warmed up with no shirt 225 X8 308X5 330 X2 350 X1

Now, we put the Katana shirt on, no torque...440 to get used to the feeling of getting crushed..then a full lift with 495 light, with good form..then a GOOD 518 with a slow down half way up and a bombastic finish..shirt is worn out...yay I finally get to do some of the work !

Next the Partials, singles, pins to 7 holes
(our imitation board presses)
551 good lift BUT initially very heavy feeling especially on the wrists...

then to 584 --it went to the top but I wanted to lock it more..and then Bruce helped me put it back in the rack (over the posts)

...then to 595... it went up.. but stalled badly...I wanted to push it out so I auditioned my best bellow...as on the TV show " America's Got GRUNT !"

Here's the 585 and 595 on a short video clip one after another..
....John Lee Hooker in the background..

Gadzooks ! the Big Portland meet is June 13th --or to really put the time frame in perspective, May 44th !!--it's May 2nd now...

I'm going to work MORE on lockouts, and more practice touching the bar in control...and Break in my new Super Katana The WABDL Nationals are 2nd only to the Worlds this year..got's to get my mojo workin !

B. Bozo..Fatness Instructor !

2009-04-26T15:09:00.002-07:00

TIRED OF LOOKING LIKE THIS ?????Now you can realize your dreams, and look like this !!
Yes !

Did you miss that opportunity to move to Japan and become a star SUMO wrestler because you were just too ripped or "Powerlifter strong"?

Now after many years of study and research, Bench Bozo House...offers you the secret to gaining hundreds...maybe thousands of pound of useless...heart smothering fat !!--Do people ever tell you you look GOOD in Diapers?

Well Go Ahead...ENROLL and ROLL and ROLL today !

Start Earning BIG Money in SUMO Wrestling...and Pretty little Asian women think you are a god !

Get Rich Suing Airlines for charging you an extra fare for each butt cheek..

Get your own show on The TLC Network
(Remember "The 1000 pound man", "The 600 Pound woman?" OR -" I didn't know I was pregnant?" )
That could be YOU up there..

Be a SPY ... smuggle documents between the folds of your skin...hold hundreds of secrets between your tummy and your OTHER tummy...and what about the memory sticks staying warm under your man boobs?

Be a chef--opera singer--or any number of human water bed shaped objects...the choice is yours today !

When You sign up with Bench Bozo you'll be just like Robert O. in weeks...sometimes days !!

It's easy and Fun !!

In the gym --SIT ON and DEFLATE..no, dare I say it....EXPLODE those Godamn exercise balls all the little fitness weasels 'build their core on'

Enjoy lifting more than anyone in the gym...how..??....learn to lift at least BODYWEIGHT in all the big exercises...then make sure your Bodyweight is more than any barbell or kettlebell or Hammer Strength apparatus in the gym...

Start this way.....

Eat a well Balanced diet thru out the day...

But at 6 PM ..turn on the TV ...make sure there are plenty of delicious Lay's Potato Chips...of course who could resist the Original Frito corn chips with jars and jars of Con Queso dip...it's the cheesiest ! --mmm that is some energy producing food for channel flipping...but where is the Yellow Tail Shiraz wine?? that will keep you relaxed and that appetite on a roll (there's that word again)
thru out the night...
of course you can add Ice Cream or cakes and cookies...but keep nibbling each and every nite..make sure you're laying down on the couch ...no sitting..that burns a few calories...oh yes...keep chanting Guacamole --Guacamole--Guacamole during commercials...soon you'll weigh more than you ever dreamed..and can start your new life as the worlds heaviest man....Hey, at least you'll be the "WORLD'S something"...not a nobody like you were when you fit in REGULAR peoples clothes...
hah...
you fooled those 'little people'

In the gym ONLY bench press!! do it twice a week make sure you stay on the gyms only BENCH for at least one hour and a half...I don't think ANYONE will dare to ask.."how many sets you have left"

I benched heavy today got in very good upper end work-- to 2 reps with 505--and 14 work sets in all, for Triceps and lock outs

Tonite I have set the Table for "Breaking Bad" "Simpsons" and "Family Guy"
till next time SNACK HEAVY !!

3 inches off the chest --they're called lockouts !

2009-04-19T13:06:00.004-07:00

Wednesday my pin presses from chest level went to 400 pounds in weight...Today, I raised the bar 3 inches higher so that it was a 7 or 8 inch stroke to lockout...

The workout was 315X6 405X3 425X2 455 465
then I used small purple bands for reverse bands lockouts...
485X3 535X3 585X2 605 + 605 as singles...

It was one fine workout and felt good to lockout the heavy singles and doubles...many times with the Purples--I'd move my hands in and do close grips on the second reps...

rewarded myself with a foot long SUBWAY sandwich (downstairs from Gym) double meat turkey....

double meat turkey???

I am what I eat !!?

Wednesday's workout

2009-04-17T11:35:00.002-07:00

I did the from chest level pin presses we've come to know so well...even when they wear a pair of novelty glasses and a false moustache.

The lifts were 135X12 225X8 315X6
365 385 390 395 and 400

Normally, the days workout would've been speed stuff with light weights and bands resisting the top end...but I felt like heavy singles...Sunday I may go heavy-ish again...not a shirt day tho !

Back with 580 in the rack !

2009-04-11T16:27:00.014-07:00

Last heavy workout at Nancy's gym--I did some 'real bench presses' ala OPENERS...then did a partial 574 and missed a 580 at the top--this week--I made it !!

580 with the pins at '7' --in 2 weeks I'll do this with 600 !
and in weeks following that--I'll put the safety bars at '6' and touch my chest as I get closer to the meet. (this is OUR version of 'boards' due to lack of spotters/partners )

Tony Tomra was right when he commented last time that the weight touching one side then the other...a millisecond late..might've caused last sessions failure at the top...

This was a fun lift to do--the bellowing at the top of the success at 580 is a "gruntulated' I GOT IT !!

NOT ---"RAAARRGHPH GRACK"

which is what it sounds like...

The workout was numerous raw warm ups to 350 with attention on form--I'm trying to watch the bar...and put my head back to the bench at the press command...this is an infraction in many feds--but in WABDL it might help me touch the chest quicker...and then if I switch back to a USAPL meet I can go back to NOT lifting my head...I seem to use different muscles with this lifting the head maneuver...anyway it was just an experiment to see if this might help me get a quicker 'press' command.

The shirted work was a 507 legit bench --
then we put the 'pins' in at 7 and did 550 easily then the 580 went pretty well (as in video)

I did reverse band work with Bruce and Nancy and we all did lots of very good sets--keeping an eye on form and speed on the reps...
a good workout !

First Things First...

2009-04-05T14:47:00.006-07:00

The New issue of Powerlifting USA is on the stands, that is the issue marked March 2009 is in town at Mayfair Mags on Broadway in Vancouver...The issue is a good one as always...and since I nudged the store to bring in 12 copies a month...I always try to alert Vancouver lifters when the new one arrives...it's here...get it !

Tom Manno terrific bench presser is in town for a fitness convention...my friend Jody Cranston tipped me off about it...
Tom hit 700 at a masters age group lifter (50?) here he warms up for a WABDL meet
with the Great Mike Womack ( 942 world record bench) at left--
Jim Presley (high 600 bencher) "Mr. Arms" center
--And Seattle Super Coach Joe Head spotting at end.
I took this picture at a Worlds a few years back.

Tom was showing his line of supplements in Vancouver this weekend...I'm sorry I didn't make it down ...ya know...Jody (powershape blog link is at side here at my site)
might have some details on it all--give Jody's blog a click for more.

Confusion????
The CPU held their Nationals this weekend --some good lifting happened !
CLICK FOR RESULTS PAGE

AND

the GPC Affiliate Independent Powerlifting Canada held THEIR Nationals too !!
no results for them yet--but their affiliate GPC is a hell of an organization !

Then May 30th it's the CPO (WPC affiliate) Nationals
ENTRY LINK HERE
Your Pal --Tony Tomra is working out hard for that one !!
He's doing strongman and lots of Cardio in his training check out his blog and videos at Tony's power blog linked here on the side bar >>>

Did I work out? this week? yeah, but that's boring--Friday I did speed bench @ Target Fitness 8 sets of ballistic movements in the bench 4 reps each for --weights of 225 255 275 295 and 305 --no bands--
told ya it was boring...

Today I did my Pin presses
chest height level
315X6 365X2 385 390 395--
ONE post higher
405X3 425 455 465

that was it---next week --HEAVY shirt work in prep for my next meet the WABDL Nationals
in Portland June 13th !
PDF ENTRY AND INFO

Here's where I always lose it !

2009-03-28T16:46:00.004-07:00

Lately in meets, if I miss performing a lift...the bar is going to the left OR right at the top of the stroke and spotters have to grab it...last meet it was simply bad form--and a hurried set up, that left me in that position....

Today I wanted to work back slowly to touching an opener type weight in a good relatively new Katana...because in the last meet...I didn't put enough weight on the bar to correspond to the toughness of the shirt...and taking 20 seconds to touch...sent the bar flying all over the place on the up stroke...making my opener (altho UP ) a 'do over'...so, today I warmed up with very good RAW weight and put the shirt on...440 to loosen it (a partial on purpose) a 507 an inch from touching...and a GOOD legit 518 with a very smooth path--constant push--no throwing and catching...

Now on to 'torquing' that same shirt and putting on 550 --it was a partial and it came up well--but I remarked to Bruce and Nancy..."Man that is heavy...can you believe I lifted that in a meet???"

(it was more like can I believe I lifted that in a meet)

Then we put the safety bars at 7 --and not to kill the lifter and one lone spotter...

Then I did a great 574 --it tapped the safety racks and came up in the same slow -worthy press movement...

now

--the 'torque ' is loosening on the shirt and I know if I want to go up --I should adjust the sleeves...but to be 'brave' we don't--so the bar is loaded to
580 and I try the partial
(you can see how close the pins are to touching)
and UNLIKE the other successes I've shown you....here...I fail right at the top as in meets lately...notice, I put a white tee shirt over my bench shirt so you can see in the dark --how close the bar usually gets to the chest..when gently clanking the pins...

Here is the rep

After the Real Rep of 518 and the getting more used to HUGE weights 574 (success)
and 580 (fail)
I do more reps for practice of set up--arch--bar path and some heavy reverse bands bench presses for reps and 8 or so extra sets...all in all a great feeling workout...and an eye on getting more real reps in week after week...

Back to the drawing board---and the crayons are all there !

Back to the Gym !

2009-03-22T18:19:00.002-07:00

First day back after the Pasco meet and I went heavy and did my usual --pushing the bar right from my chest (on the pins) rack lockouts with varied weights...I had worried about my right shoulder, but all seemed to be fine once I warmed up--I did a good workout with...
225X12
315X5+3
365X2+1
385
385
390
and
395
Bar felt good...and I seemed to feel stronger than I did at the meet...

Over at my "experimental humor" site --Thorndike Pickledish...I did a rant about today's workout...it's about those little things that rub us raw at the gym --give us a look and listen by clicking this> Sorry Ass Gym Rant Animation

thanks--see ya next time...and if you haven't seen the Pasco pix--scroll below AND check the link to my other power site at the end of the feature !

Did Not Pass Go !

2009-03-15T15:05:00.008-07:00

Just back from Pasco and boy are my pecs tired....The WABDL Iron Gladiators World Record Breakers was a fine, fun and exciting meet...my results weren't up to Robert O. Smith's normal standards so for this report I'll be Robert Q. Smith...as you know, all I seem to care about is the big 600 pound bench at 66 years of age...after lifting it at Tumwater last year (but it didn't pass the judges)..I thought I'd be ONE meet away from getting it...well, not so--didn't get it at at the worlds, altho it was close and in Pasco..I didn't even have the balls to try it....Yeah, I won a great sword and a FANTASTIC Medal--but only got my opener with 523 poundsI got 562 up fairly far, before it went all zig zaggy and the spotters had to take it !
So, my first meet this year was a disappointment to me...but it made me respect weights in the high five hundreds again...all is not '6' in this world !!--It was a long story of reasons and miscalculations but it fires me toward improving my techniques and taking it easier on the road to my "Big Goal" --

Jeff Place Deadlifted 600 to open !
Joe Mickelson did 600+ a few weeks ago--but at Pasco Pulled an Sword winning 529--Joe lost 12 pounds in one day to try to get in a lighter weight class...Joe helped many lifters AND drove me and 2 other thru the pass to our destination...

And on the return trip--
he defeated the tough Snoqualmie pass snow storm
4 tires to none...
GOOD JOB JOE !!Here, Gus Rethwisch, President of WABDL congratulates James Crawford on his best lifters Bench of 749 --BTW--just like me --James wasn't happy with his own results ...hah..who wouldn't LOVE a 749 Bench Press?--James is closing in on WAY over 800 !
Here is Adam Cotti deadlifting, and at The OUTBACK. He took home 4 first place swords for a great day of lifting..he even Benched, lifted off for me and Joe in the bench..then had enough to do a great deadlift in the meet...He is from Lake Charles, Louisiana but is stationed in Everett in the Navy...and trains with "Mr. Joe" this guy is one nice person and a very strong lifter indeed ! The highlight of the contest for me was riding to and from the Tri Cities with Joe and Adam !!--great conversations during the long trip !--Here is team Garbush ! Jake in the middle--recently hit a 556 Deadlift--he's trained by his dad (at right) who helped me with my shirt...if it hadn't been for him, I'm sure no one else would've volunteered to shove a Hippo thru the eye of a needle ...big thanks to these friendly people who not only lift or coach but help others...makes Powerlifting the great sport it is !
Jeff Place Helps in the warm up room.
This is the man behind CSS Photos--he took pictures of all the lifts Saturday and is selling a video of the meet ! HERE IS HIS SITE Click
He has a great staff and provides action shots that have appeared in all the magazines.Skip Sandberg benches big in the masters !
James Crawford Best Bencher !
The women did some huge lifts !
Some pretty interesting weather zapped a bit of our fun--a few lifters went home late Sunday..only to find the pass closed due to a huge snow storm...they had to re-route thru Portland and back up I-5 to get home ..that is the long way around...I had worries of that exact thing happening when the bad weather hit months ago--and on MY drive back to BC --I had a storm front following my car all the way home....hate to think I 'showed it the way'--
BUT the lifting made it a good meet right up to the last Barbell Standing There is more on the trip--original pictures, and more about the contest on my regular web page IT'S NOW UP 'CLICK HERE '

The Cover, February 2009 PLUSA !!!

2009-03-10T14:37:00.004-07:00

Today I did a light Bench Workout at Target Fitness on Broadway in Vancouver...just 8 sets of very fast reps (4 per set) with loads from 225 to 345 and the bar was very fast ..good energy for this, the last workout before The Pasco meet !--Light--with emphasis on form, and getting a bigger arch.

On Saturday, Weather willing I lift in the WABDL Iron Gladiators World Record Breakers...Man...that is a LONG way from Hawaii (where the "Record Breakers" originated)

I want to show viewers the cover of the Latest Powerlifting USA..it is the one that reports the WABDL Worlds from November...I was astonished at how well our individuals on the Canadian team did...reading through I found mentions of a 557 Deadlift from Jon Wolbers of BC --Warren Orr was listed in 2 categories he benched 451.7
other names
Like:
Fisher -584- DL
Stirling 369
Lamonica 436
Foreman 424
Bobrovitz 298 WR Bench masters 54-60 age 132 bodyweight
Olofinbo 342 DL @ 148 teen
were in the results of 545 lifters from 9 countries.

Also in the issue the IPF Worlds and some pretty fine articles !

Hope I have great stuff to report after this weekend's meet !
I feel strong ...
and enthused...
but, on edge about the drive to 'Fiasco Worshingtun'
(Pasco Wa.)

World Record Breakers 7 days out !

2009-03-07T17:24:00.004-08:00

The New Super Katana Shirt from Titan---OK this is us putting it BACK on because we forgot to take a picture--so the shirt is lopsided and not set for use....but in the break in session we hit nice bar speed with 595 and no EXTRA torquing.

It may or may not see use yet in Pasco next week...

The New issue of POWERLIFTING USA is out (and in Vancouver, at Mayfair Magazines) the issue is mainly the WABDL Worlds report--I was happy to see my mention-
( small mention --500+ lifters to write about)
-as best heavyweight in the 61-67 age group...and how, out of 16 teams --Canada was 12th in the standings--and we didn't even have a FULL team---so it is a joy to read about the team, and the event --and the highlights of the lifting on the days I couldn't be there.

Today--Heavy work in the shirt(s)

warmed up from 225 to 350 without the shirt as is usual...very fast speed on the bar today--stuff flew...

Then into my current competition shirt--440--shirt loosener rep--
507 fast single--
529 single-- like a rocket !

Then we put on the Super Katana--initially the arms are so close that only a close grip rep could be done--so we broke in the shirt with a rep only 2 inches in range--that spread the arms enough to "get a grip"
then to 550
then 595 --the shirt let the weights close to the chest and popped the weights right back up...so it's a tough shirt with lots of stored power...but I'm not absolutely sure I'll use it next week...

So--my attempts might be 523 opener--
then 573+ the record breaking chips for a 2nd attempt (And World Record)
and a 'do over' or 584 to 600 for a 3rd (and if earned a 4th attempt to break record)

My Horoscope sez so....

The rest of the work out was me following Nancy and Bruce through their workouts and during reverse bands benches-- I just followed their weights but WITHOUT using the bands--so it was fast reps with weights from 225 thru 350 as almost warming up twice raw...but with more ease and more speed on the bar the 2nd time around--Both Nancy and Bruce had Personal records in shirtless work today !

a Perfect workout for a week out !

Was I sposed to go Heavy today??

2009-03-01T17:08:00.003-08:00

Today I went up to Target to do the 'Shirtless Pin Press set up' you've come to know, and be bored by...but as I warmed up, my upper pecs felt strained...ouch ...very tender..hmm... I worked moderately hard on Thursday...maybe I should let my body do only what feels comfortable?...so I warmed up with
-- 225 for 12--
315
2 sets of 3
--365 for 2
--then 385 for a single...
felt heavy...wha !!??....and there was that 'sore' feeling so I did one more 385...
it too wasn't so 'light' either so I tried one more single --
and POW the 385 went up fast ...more of the 'slow warmer upper syndrome' here...
and my final single 385 again POW another easy one...maybe in Pasco...I should do 2 classes...warm up (lifting) in one...and lift (compete) in the other too...yeah, well some lifter's have...
and WABDL could always use the extra entry money....
click on toon for a larger version

This was a cartoon I did in 97....based on getting too damn fat as a lifter/bencher...and connecting the dots of your 'stretch marks' to save money on your tattoo ( not MY tattoo) --somehow, I wonder if Bench Phenom of the time Jamie Harris, ever saw this....oh wait, I'm still alive so I guess he hasn't.

OH MAN !!!!! Not GUS !!!!!!

2009-02-27T09:31:00.003-08:00

I got off the phone last nite shocked and dazed --was I the only one that didn't know about Gus Rethwisch's triple by pass ?? This guy who basically lives for Powerlifting ! actually finished his write up of the WABDL Worlds in Las Vegas..before he went into the hospital for his operation...he had a leg infection which he is past..and has been resting for 3 weeks...his doctors say.."DO NOTHING"

BUT Gus wont let his lifters down so he is driving the weight set, benches. platform and trophies...to Pasco Washington...from Snow covered Minnesota Gus and Bench Bozo

....This year there is competition from other meets THIS weekend there is an APA Meet in the tri-cities...the week before his meet there is a USAPL meet in Tumwater...Gus arranged to get me a ride to Pasco from Everett with Joe Mickelson, WABDL'S Washington State Chairman... Joe Mickelson benches in WABDL
So, I am entering the meet March 14th --hopefully I can break from my partials by then...

Yesterday--I did a 'placeholder' workout at Target Fitness on Broadway in Vancouver..nothing special just some raw Benches with lots of speed on the bar--also I worked on my form....
135X12 --225 X4 2 sets--275 X4 --295X4 speed on the bar--315 X2 --then singles with 345 345 355 355 360 360 --these were very easy --and more like following an arc on the way to the chest and then just shoving the weight up and BACK into the rack....felt OK... and told my body I wasn't on vacation...

now what about the 20 pounds I have to knock off before the 13th???....
YIKES-- have I called Jenny Yet ??

In Vancouver, the Powerlifting USA Magazine with Full coverage of the WABDL Worlds is not on the stands yet...but 2 weeks should get it here. The coverage is huge with 60 color photos from Vegas !

Prayers for GUS OK????

Heavy shirt to 600X 2 partials

2009-02-21T15:57:00.004-08:00

Used the shirt and hit a nice 600, at what might be a 2 board level ...felt pretty strong today...here is the best of the singles with 600 pounds---

The test will be to get a real lift together...today I did a pretty nice 'gym' rep with 550 but it felt like it was going to get away from me at the chest ...so to practice a full meet style workout soon, will be important to seeing me succeed in my first meet this year...

the workout was as follows, warm up 135 X20 225X 8X2 308+330+330+350
then the Katana was put on--with a 440 'shirt loosening rep' 507 for a touch n' go--550 for a touch n' go---

then 573 in the safety racks THEN 600 in the safety racks for 2 partial singles...the video shows the best single about 3 inches from touching and going back up...

I did a lot of reverse band reps with Bruce and Nancy and really felt that work ...as I attempted to fire the weight up ballistically !!--all in all a terrific workout.
Now, today's celebrity guest !!

click to play-sound on-

Back to 400 Raw Pin Press !

2009-02-15T14:06:00.003-08:00

I've been doing heavy pin presses in the rack, at chest height, for some time now--and at a 'peak' I get 400 or 405 max in this lift --but--usually train up to 390- or -395 to not 'wear' the joints or pec tie ins...it seems in the last few heavy solo days I've been hovering under the 400 mark...so today...

I warmed up --225 X 5 for 3 sets 315 X3 for 2 sets--then I hit singles with 365 385 390 395 and 400--for 2 singles--the 400 went well and next pin press workout I'll do a 405 as a slow progression back to a peak....

THEN, I put the pins higher so that the bar traveled only 8 inches or so...and did 405 X2--455--460--465 for easy Lock outs...

than was todays workout...I had done a light day on Thursday that I purposely made easy so I could recover and raise my lifts a bit---Shirt day happens Saturday 21st...I'll try to get a safety bar 600 in then !!

Vancouver Powerlifting USA Readers---the NEW issue with Donnie Thompson is in at Mayfair Magazines on Broadway (it's marked Jan 2009)

Good Heavy Day to 584 !

2009-02-07T19:25:00.004-08:00

Today I switched to my competition shirt --to test where I was in real strength, say if I was to do the WABDL Iron Gladiators in Pasco Washington March 14th---

The test was good...I warmed up the usual way to 350---put on the shirt..tried to get the kinks out of the sleeves with 440--

it was a nice partial...

then 507 for a good bench

and 540 for a well controlled lift...

then I wanted to try something over my current WABDL World record--so Bruce loaded the bar to 584---and I put the safety bars in the squat rack at 7 holes--which for me is close to chest height "maybe a 1 board?"(this is strictly so it doesn't get out of control, and become a ponderous knurling sandwich.)with a side order of toothlessness.(note ----no reverse bands today )

So I did this partial to see how close I felt to getting at least 584 in a meet---of course this does NOT equal a lift in a meet --but I felt secure enough with this attempt..to think I'd have a good chance to move the lift up a bit..if I chose to compete soon...

What happened to the "600"???

I didn't try it today...my idea is to work up to it.. 2 weeks from now.
I know the set up you see is getting old ... but it is pretty much the only way we can train with only one spotter when the bar is so heavy...so, EEEEUUUH ! I guess it's 'belly up to the bar' until we hit it in a meet, and can show a clip with a less porky angle.

Thanks to Nancy who hit a 160 pound raw bench today, training nonchalantly --and to Bruce our work horse...who is hitting high reps and weights in the reverse band bench.

Next really heavy shirt day on the 21st

Today Jane Smith (IPF World Masters competitor) traveled from Chilliwack BC to Nancy's gym for a training day--the progress was amazing...here is Jane before--
And After !! amazing results I think.....

Just a Workout !

2009-02-01T14:16:00.004-08:00

Today a heavy day..no bench shirt...pin presses at chest height in squat rack...
warm up with lotsa reps with empty bar and then 135--

tried to get the shoulder to feel good--

225 for 6 FAST reps--
315X5+ 315X5--

then 365 for 2 easy fast reps.

then singles with, 385 + 385+390+390+ 395...

then I raised the level of the bar three inches off my chest, and did 405 for 2...
and singles with
425+435+435
and that was it !
Can't wait to get under the heavy iron in a shirt next week with Nancy and Bruce !

I will use my recent competition shirt
(tighter than the latest one I've used for training)
and try for a 550 or so complete single, and then a partial with 600--this time no reverse bands...

If I see a coming meet feasible, (travel+expense+readiness) a few weeks later I'll 'break- in' my Super Katana to see how that effects my form and power for the platform ahead !

Be Natural !

2009-01-29T11:10:00.002-08:00

Isn't that a Musical note ?
...B Natural??

CLICK TO PLAY
I drew this and voiced it...very short --odd deally, it is only one drawing --that is warped-- and flipped-- then drawn on --to get the animated effect---

Yesterday's work out was a 'a place holder' DE day--taking the reps as fast as they could fly...light tho...

barX45--135X12---

205X 6---255X 4--
305 X3---305X3---
325 X3 --
340X 2 ---340X2 --

there that oughta hold me.. til Heavy day...

some fairly good bar speed and good form practice !

Taking Inventory !

2009-01-24T16:47:00.004-08:00

Did a Heavy shirt session at Nancy's gym...it was great to workout and visit with Bruce and Nancy !

My shoulder was flaring up again...so altho I want to keep close to my 600 pound bench goal, I opted to do extensive warm ups and shirted partials in a pretty much worn out training shirt...

Warm ups with bar for 30 or so reps --135 for 12-15--
225 for 8
285 X 4
308 X3
330 for a single
and 350
for 2 singles!--

Into the high mileage Katana--with a 440 partial (2 board)
485 (2 board height)
510 and 550 were the next partials...

Then as we call em--we put on the training wheels !
( green reverse bands and pins to hole# 7--which would be a safe partial, in case the huge load got away from me)

Then those partials were performed with 573 and 600 pounds--
I hit the 600 for 2 singles--both times, the bar speed--and lock outs were not satisfactory to me.

The inventory I talk about taking, is knowing deep down, if a meet were held next week..I wouldn't be ready...I've not done enough complete shirted reps...and haven't used my 'meet' shirt to know where I really am...and mentioned 2 weeks ago...the next workout MUST include full reps...and use of the shirt that has now become my 'opener' shirt--less Fantasy land training and more REAL form+ strength full bench press movements....

Maybe the heavy lockouts can be on my heavy days away from the shirt...2 weeks to turn over a new leaf --and knock off some body fat so I can actually get back into the 'too fat to be alive' class...'belly up to the bar'...is not supposed to mean bench press form,

Nancy had a good workout --hitting reps RAW with poundages she couldn't get with a shirt a year back or so...and her work with the reverse bands was impressive too !

I joined with her and Bruce to do reverse band full reps...which could've had the ol' mass building effect (and in my case--a little shoulder rehab too) After Bruce did 43 reps in reverse bands with 242 pounds as a warm down...we all deserved lunch at the Edge Cafe....I think we really like the social aspect of our heavy shirt day as much as we NEED the training...Saturdays can be a bit flat without the gang get together !

I coulda been a contender --I coulda been a somebody !

2009-01-18T13:16:00.004-08:00

When people start out trying to mimic Marlon Brando ...they start with that quote...but I'm not griping I'm not bemoaning a chance at recognition like Marlon's character was.
I'm headlining the fact that I made (without even trying--or knowing about it) the Powerlifting Watch dot com top 50
in the bench press...the initial stats had me 37th in the 308's all ages --and 40th in the Supers, YOUNG people mixed with geezers...this was in the 'single ply' stats...well, I actually did 573 IN SINGLE PLY which woulda made me 7th out of all the contest results in 2008--but WABDL my main home fed --is 'counted' as a multi ply organization...so I'll be happy to be old mister 37 (as of yesterdays count) and wait til the poll WABDL is taking now...to POSSIBLY throw out double ply anythings ! to help our federations visibility in the Bench Press in polls like these, next year !

Vancouver readers --The newest Powerlifting USA is in at Mayfair Magazines...it has Laura Phelps on the cover and great stuff inside...last time I mentioned it...quite a few issues flew off the stands ...thanks for helping our sports 'bible'

Today's workout....I went to that idea that stacking the bar the 'old fashioned way' (see previous entry) would be fun on heavy day...you know, pin press day...so
I did 135 X10
205X10
255X6
275 X4
325X4
355-365-375-385-385 for singles
then
390 for 4 singles--

the very last one flew up like I had 225 on the bar...oddly the first 390 felt HEAVY...mister 'late warmer upper' I guess !
The OLD STYLE bar configuration almost looks bigger than 3 -45's a side +35+2.5 does loaded....
Why do it?...to break up the same monotonous loads every week...plus it reminds me of when I first started lifting...that's the way the weight looked !!!!

It's all in the way you stack it !

2009-01-15T15:12:00.005-08:00

The other day I found on "Tan Slacks" blog (Ditillo 2 CLICK HERE ) some pictures of a "Barbell" like object...that was used by early weight trainers ...
WELL DAMN !!!
That's exactly what I started lifting on when I was 13 !!Old train wheels I thought, found em near the back of my early home in Grass Valley California...lifted em til I got strong --then--my parents thought it was safe to buy me a REAL Barbell !!

We all have our beginnings and some of these old wheels and-- sticks with cement stuck in cans ---worked fairly well !

At least it was some resistance...anyway this old time picture made me wonder what if, just for a change...I'd stack the plates in the gym ...the old way...instead of 4 -45s a side or so...why not like the old days? with 2-45's 2 -35's 4-25's -2-10's 4-5's and 2-2.5's
or so...The Old graduated pyramid style...

So, after my speed set of 225 X4 for 5 sets and 275X4 for 3 sets...I did
3X315--then 2X 325 and singles with 335 -345 -355- 360--

The ends were very long....I looked at the weight as configured...and thought...when I was a kid (13--15) I would think NO ONE would be able to bench that...of course I was wrong...but it sure is fun to surprise yourself...and lift with ease, when you're a geezer what you aspired to as a 'tyke' !

Fun, this progress, when ya never give up !

Back to some Heavy stuff !

2009-01-10T18:40:00.003-08:00

Today I worked out with Nancy and Bruce and it was great to see them again...3 weeks seemed like forever ...and the side street snow isn't all gone so that parking can be easily handled...but Bruce's car and mine weathered the sleet to drive to Nancy's gym..found parking near --or IN--soot covered banks of un melted snow/ice.

I warmed up with way more empty bar today...what ? 30--50 reps...then 12 or so @ 135
then 4 @ 225--then 2 with 280 --1X 308--1X 330 and 1X350 --I found that the set up is really the important thing for me to project bar speed...if I balance high on my traps I get way more speed on my 330 and 350 singles...

Put on what is now a ridiculously loose Katana...did 440 -485 then 550--
then went to reverse bands (green, less oomph on purpose. remember?) then singles with 573 --600 and 600--

That was it for the heavy shirted stuff...then when Bruce and Nancy did reverse band sets...I joined in to get 8 or so sets of varied reps with no shirt and weight ranging to 420 with our weak bands...all in all it was a good workout...

If I do the WABDL Pasco meet in March --my next few heavy workouts should find me doing full reps with target poundages (openers and the big unfinished, official 600) in my "B" shirt... and breaking in a new Titan SUPER Katana !

I say IF, due to Pasco being a difficult trip...
(impossible right at this minute with Snoqualmie pass closed, or scary --avalance -road erosion-etc. )
I need to hitch with someone or afford a plane ticket...and those are expensive due to it being one of those small market/ supply/ demand thinguses ...so my brain pan will be volleying ideas on this trip ...because entry deadline is February 25th...Hey, first place awards for this meet are SWORDS ! usually to get a sword you have to win best lifter...and that can be a little difficult with the high quality lifters in WABDL ... and there are NEW 4 inch Medals to be introduced this year !

Note to Vancouver PLUSA readers...there were 4 copies left of Powerlifting USA magazine at Mayfair News on Broadway just past Granville in Vancouver...pick one up before the next issue comes in...the current issue had Tee Meyers Deadlifting on the cover !

Sunday, only One day !

2009-01-04T16:23:00.004-08:00

Santa put in a lot of reps lifting presents and shows a trimmer physique than he did in the Mall just 9 days ago.

With the weather and Holidays...I've missed one of my workouts each week for the last two...plus the shirt workout at Nancy's gym, was postponed due to weather...it snowed all day Saturday !!!

So early today... I walked to Target and did the pin press workout again...
( it is a clever way when no spotters are available and you want to go heavy)

went
barX30
135X12
225X6
315X3
365X2
385
385
390
then moved the pins up 2.5 inches to hole#5 and locked out,
405X5
455
455
and that was it....
this was light enough to recover from by next workout and heavy enough to keep me used to heavy raw work !

If there was ever any doubt that I start right at the chest at 4 holes...today I didn't have to arch much to touch for the start...proof that Holiday food and wine has thickened me....soon my range of motion will be that of an action figure !
He never wore a coat in the winter ....many people stopped to give him money so he could buy a coat and bundle up...secret is, he didn't like coats...but hit on a very easy way to raise money for his next bench shirt !

Digging Out !

2008-12-29T06:06:00.003-08:00

The snow has lasted way too damn long...and the resulting icy roads and sidewalks are keeping me in my apartment...I will NOT star in one of those "I've fallen and I can't get up" ads...I've toyed with using the Soloflex I bought for 12 cents on Craigslist (it was purchased for training ONLY when I couldn't get to the gym) But, no...I'm too lazy to bat down the cobwebs in my spare room of dread...so I didn't train til yesterday...plus, I'd been only going to the closest stores to buy food items...after a day of crafting eats from old socks and lighter fluid (I have to have "wine") there is only so much body restoring nutrition in room lint sandwiches...and NO...underwear elastic, is not a suitable replacement for spaghetti !~

Yesterday --I did the Pin Press workout at Target..a quick slide from my abode...the set up as usual...bench in squat rack...pins at 4 --which when I arch up to the bar..is chest height...

135 X15 --225X 10--315 X 7 315 X 7

365 365 then 2 singles of 385 and 2 singles of 390--then 1 X 395 and one for 400 !

that is a slight progression from that height last time....so the lay off didn't hurt...

I went downstairs to Subway...and said to the young sandwich architect --
"Foot long...double meat !" ....
'In yer dreams'
she said
'you fat guys are all built alike'
---ohh you want a sandwich?--sorry !!

Green Bands for Progression.

2008-12-20T16:15:00.003-08:00

The last few shirted workouts at Nancy's Gym had me using a shirt AND Blue bands to get used to singles with 600 pounds...Today the idea was to progress by taking off ONE training wheel...

2 weeks ago I worked up to 600 for 4 singles with Blue (strongest) Bands.

Today I worked up to 1 rep of 600 with the lighter GREEN bands--and the shirt had come 'un -torqued by then'
so it was more of a real weight to push against...in 2 weeks the progression will to be reps (2 ) or... more sets...with the shirt in the same slightly disadvantageous loosened mode...

The workout was 135 X12 225X6 285X2 308X 1 and 330 and 350 as final warm ups without the shirt.

Then the shirt, and singles with 440+ 485+ 507
then re- torque sleeves ONE time..

550+573+ 600 with green bands added, and by the 600 lift, the shirt needed torqued again but to challenge myself, we didn't use the crutch...we did it without the adjustment...

then I did pin presses without the shirt from chest height it was easy to pop up...
330 350 370 and 380...

Then Bruce and Nancy hit PRs in lifts today too as we all took turns graduating downward to the green reverse bands.

Nancy is hitting more in the reverse band bench than our 240 pound friend Paul Wells....And Bruce hit a record single today too.

It is too friggin cold everywhere...but today it was so cold my Diesel Benz couldn't be revived with the jumper from the BIG BCAA truck (no, not Branch Chain Amino Acids ) so, I walked to Nancy's gym...45 mins in
-8 degrees....sunny and frozen..
it was a very good thing for me...would you believe I wasn't 'up to speed' until 35 mins into the walk?
turtle blood I guess, same viscosity as the 20/50 oil in my car...

luckily the jumper cables worked on ME !

2 days of Heavy this week !

2008-12-14T16:13:00.004-08:00

I usually do a "Dynamic" day
and
a Max effort day in the week, when training for the Bench Press...

this week saw me changing that to 2 heavy workouts at Target on Broadway....

Wednesday I grabbed a bench, put it in the squat rack, set the pins at chest height, and did the 'lockout' pin press routine--

225X5
315X3
365X2
385
385
385
--then--
315X 5

that was the workout..

Today--

same deal--but the numbers were:

225X3
315X2
365
365
385
390
390
390

As you remember, the weights start from the pins..
breaking inertia on the bar, I think, makes these work for me at meet ...
it helps start the bar with authority.

NEXT, I put the pins in the 5th hole (3 inches higher) and repeated locking out

405X3 425X2 455+455+475+475+475

that was the session..

I noted on Wednesday that I had a bit of Pec strain doing the lifts...

Sunday I felt a bit of shoulder pain when I first went to the heavier singles...

but I managed to correct the path of the bar and in both instances the 'pain' went away swiftly...

next week...back to the shirt.

Heavy Saturday Power Party !

2008-12-06T16:53:00.005-08:00

Here, "Hunky Dorky" lives in a world of Powerlifting trophies.

Heavy day at Nancy's condo gym...LOOSE Katana shirt after the usual Raw warm ups to 330 ..needed lots of sets to get the soreness from Wednesday's workout gone...

Shirt ON then used 440 --500-- 510-- singles.

The 510 felt heavy...but the shirt was not in Katana 'evening gown configuration'---so since it was in 'chokey' mode ...I guess I musta powered that one out myself .

Then we used reverse bands, and took the bar up to
550--
573-
then 600
for 4 singles---
the progression being UP from 2 singles in the last heavy shirt workout 2 weeks ago...next time I may use a weaker set of bands--try more singles or add weight to the 600--but we will progress upward.

MEETS??

I see in the WABDL schedule the earliest meet to try 600 again in --is in Pasco Washington in March on the 14th---Pasco is a HARD travel for me...hope I can figure a way to go...I'm a little too scary looking to hitchhike.

But in 2009, the good news for our loyal WABDL Northwest Team is, there are meets already scheduled that aren't too hard to plan, like:

June 13:	WABDL National Bench Press and Dead Lift Championships
	Shilo Hotel Portland OR
	Gus Rethwisch 763-545-8654 or 503-901-1622

August 22:	WABDL Iron Gladiators Great Northern Bench Press and Dead Lift Championships
	Red Lion Hotel Olympia WA

These will be terrific meets, plus Bull R Productions in Seattle is putting on some good meets this year too---so maybe we'll be back in action here soon...

I'd like to expand our little traveling team to a few more members this year...
so far we usually send
1. Nancy Carpenter--
2. myself.. Bench Bozo--
3. Jody Cranston

but it's not far fetched to see.....

Jane Smith
Warren Orr
and
Bruce Everett-
(he can really deadlift !!)

added to the traveling team of competitors, it's great when we all get together and speak "barbell"

Dave Greene tells me he may enter the next BCPA meet here in Vancouver in the bench only...I expect him to lift Raw ! (no bench shirt)

Good Work PLUSA Readers !! The latest issue of Powerlifting USA is all but sold out at Mayfair magazines....
I expect the newest issue to be on the stands in 2 weeks !

Heavy Day sets

2008-11-30T15:00:00.005-08:00

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 !

2008-11-26T16:18:00.006-08:00

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 !

2008-11-22T17:47:00.002-08:00

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 !

2008-11-13T16:23:00.011-08:00

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 !

2008-11-08T17:19:00.005-08:00

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 !

2008-11-05T12:40:00.007-08:00

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 !

2008-11-02T13:11:00.003-08:00

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 !!!

No Gas !

2008-10-25T15:53:00.006-07:00

Today's Heavy workout was a good one, BUT, I seemed to be suffering from too much heavy work lately...the warm ups had strength but the bar speed was lacking --on my 330's and 350's--

at last weeks meet ( a peak ) my 300+ raw warm ups were like empty bars--lotsa speed easily repped ! and my 512 record felt like chump change !
512 ?? -- " is he havin a laugh?''--

Today my first shirted effort at 500 was almost a max effort OUCH--Weak Old Man !!
--485 back off attempt was hard to fight to lock out....so we re- torqued the shirt and tried 507...

it flew....

but still I felt like I was weak...I'd knocked off 6 pounds of bodyweight this week so as to be closer to the proper weight at weigh in for the Worlds--and all these weeks of 500+ near 600 attempts might have (well, YEAH) sent me toward adrenal exhaustion ....BUT we needed to get past the 'maybes' and the weak mindset and try some more HEAVY supports--so with the shirt and blue bands...I did a nice 560 then a 600 single, then another 600--then I did what would be a board press for 2 reps...with 600 it didn't feel scary !

Later I did RAW lifts with Nancy and Bruce thru a range of weights...then I did some 440's and a 485 from a dead stop with the bands...all in all the workout went well into the progress bag !

2 weeks from now we'll try the Newer Katana shirt and see if it feels the same way as the loose shirt PLUS Bands set up ...and hope it goes as well or better than the 600 in Tumwater.

NOTE on the side here, in links is a link to Jody Cranston's BLOG --click it for a terrific report on the Seattle meet and a Tribute to Lea Hendrix and Bull Stewart...Jody has a professional well thought out technique on his site !

read it frequently...it's a good one !

512 USAPL American Record !

2008-10-19T09:49:00.000-07:00

This Photo by Nancy Carpenter, shows my 512 pound American Record
(yes, I'm a DUAL citizen)
I was called for lifting my head on my 2nd attempt--so instead of trying my 534 goal --I took 512 over again and did it to stringent USAPL criteria...

actually the crowd lifted it for me !!

I somehow spawned a cheering section and the audience was "Robert O'ing"
in chorus as I approached the bar--this sent me to such a 'happy' land I just blew the bar away....to a successful 65-69 year 125+ record !

USAPL/IPF Champions, Paula Houston, Richard Schuller and Roger Silva were the National judges for my lift, which also EXCEEDS the IPF World record in the masters 3-- 125+KG category.This is where we lifted...
It's the Columbia Cultural Center in Seattle BULL R Enterprises donated the proceeds of the meet to the foundation...there were auditorium theater seats, and an elevated stage to lift on.
Here, the lifters wait to Bench Press !Nancy lifted well --going 2 for 3--she got some very long pause calls for some reason --but still lifted the weights ! she hit a 200 pound lift @ 148 Bodyweight 50+ masters.

This is Eric Dodd who lifted in the RAW category, as did many lifters, he hit a nice total and some PR's..he is the guy who helped me with my bench shirt at the Tumwater WABDL meet !
Here, Lea Hendrix sets up to squat, she lifted in the RAW category, and did incredibly well--and what courage she showed throughout the 3 lift meet..as she had chemotherapy on the previous Wednesday...Lea is a World Champion Olympic lifter--Elite Powerlifter--web designer for USAPL, and the wife of World Champion Roger Hendrix..we are inspired by her example to stay with the sport during this bout with Cancer and everyone was shocked to learn of her illness.
Here are Lea and Roger at the meet !! Roger is just back from taking 2nd in the IPF World Masters in Palm Springs California he totaled 845 KILOS (1862 pounds) at 53 ! under some very tight judging.
Jody Cranston Lifted huge at 181--here he is with a 560 Dead !

Our venue was originally the 5th church of Christ--in modern times it is part of the Thriving new community of Columbia City in Seattle--look at the ornate mosaics that decorate the halls !

Here a few photos of the meet (sorry I didn't get more) this shows a lifter being spotted by Todd Christensen of Seattle who I thank greatly for his PERFECT hand offs in the Bench Press for me !

This photo is April Flora who was a teen when I knew her and her dad, James Flora, in the old days when were in the ADFPA in Washington state--she just came back to competing in Washington...and so did her dad !! --sorry James, I didn't shoot any shots of your lifts...I think my excuse will be that I was off being drug tested--I found the multiple choice questions the easiest...

I think we had about 34 entries or so, and the spirit was good, and a fine kettlebell demonstration was held that got lots of good comments !

Thanks to Bull Stewart and Richard Schuller and the Washington State USAPL for this nice Saturday event !!--

Here is the award plaque winners received.
NEXT FOR ME?

FOCUS on my 600 Bench Press at the Fabulous WABDL Worlds in Las Vegas, only a month away !!

I cannot wrist curl 485 !

2008-10-11T16:03:00.000-07:00

Today was a heavy day with Katana shirt at Nancy's gym...today I was training for 2 contests ...one, of course is the WABDL Worlds where I want to lift, and have the judges pass, 600 in the bench.

And at the last minute, a USAPL Meet in Seattle, this happens, Saturday October 18th
at the Rainier Valley Cultural Center Auditorium...

that is NEXT Saturday

...Jody Cranston was inspired to enter at the last minute, so I thought I'd tag along, and try to 'up' the USAPL American Record for masters 65-69 in the single lift bench press...it is my OWN record and it is 'low' so getting the record past the 500 mark is a great idea....

Today the warmup was the ususal heavy day dance card-- 225 up to 350--then the shirt.

This is a looser, older more manageable shirt, so I thought I'd try 485, and during a long pause at the bottom of the lift I let the weight flip over on me--could I have straightened my wrists (hence title-wrist curl) I would've sent it skyward easily...but no such luck --so for the first time since I've known Bruce I stuck him with trying to get the load off of me...I gave him some push...and between he and Nancy, my life was saved ! and a 'sure thing' workout --was off to a bad start...
click on toon for full size--
cartoon I drew for CLEAN POWER in the 90's
I tried it again and it was good...USAPL Form and all...then I tried 512 and it was easy and good...
in the meet I'll shoot for 534 --if successful, that American record will exceed the IPF World record in all 60+ categories...

I believe Jody has a goal of a 573 deadlift at 181 --that would put him high atop the drug free records in the USAPL for a submasters aged lifter ! By Me--For Clean Power Magazine the USAPL/ ADFPA's Magazine in the 90's

We're trying to get Nancy to lift as well--but if the entry list is full...she might just be Super Helper and photographer !!

The rest of my training was, shirt and reverse bands, partial bench presses --550--584-- 600 --600--600 in better form than last week ! I held the weight a long time as to get the benefit of supporting maximal weights--felt like a great workout..next week's meet will be my HEAVY WORKOUT for the week ! Click on pic for full size

POWERLIFTING USA MAGAZINE is in at Mayfair magazines in Vancouver (on Broadway just west of Granville) the August issue was LATE and I was worried that they'd not carry the mag any more...but the Store, and Emma Marian distributors came thru, and Vancouver lifters can find the AUG issue now !
and in 2 weeks the SEPT issue..

600 isn't 500's Older Brother...it's 700's Big Sister !!

2008-10-04T16:55:00.000-07:00

In trying to adjust to benching 600...and making it feel comfortable, I reflect on how 500 felt when I first arrived in THAT Neighborhood...500 was very heavy and challenging...but it is no 600....600 might as well be 700...it is a daunting load !
a weight I would like to get my body and mind used to, before I attempt it again at the WABDL Worlds in Las Vegas November 7th
(yes, that IS right...a Wednesday)

Watching the attempts on video from the Tumwater meet...it looks like I'm there...but on heavy training days like today at Nancy's gym...the race to get that poundage to feel light is very tricky...I don't want to wear my newest Katana in training and loosen it for the meet... (defeating it's pop)...so I need a method to feel that weight, and do top end work with it...so I used the shirt and reverse bands combo again...the shirt was my 2 year old Titan that would be good for a 550 bench in competition if used today...my 2nd best shirt...

warm up raw--

225 X6
225X6
260X3
308X2
330
350

switch to shirt--

500
529
550
562

shirt and GREEN reverse bands

567--584-- 600 partial, hard to lock--600 partial, hard to lock--slightly re-torque shirt..600 down to Number 7 post for 2 easy ones...
and one more 600 to #7 post for one good one...

assisted partial with 600 final of 4

Then we did reverse BLUE bands raw--and Bruce and Nancy got GREAT workouts in..and I followed along just to get some reps in...the combo of overload
and a 'pump' made it an effective workout for me...

One thing I noted--I was strong but sore today...I still hadn't recovered from my speed day (snuck in Weds --but not written about) I take 4 days to come back from any Hard workout....so, I'll program my workouts for better recovery..especially in these weeks so close to the meet !

Just a few more HEAVY workouts to go, before the time is here !

Lock outs to 455

2008-09-26T15:49:00.000-07:00

Yesterday, I wandered 3 minutes up the street to Target Fitness-- set to do a speed day on the bench...light --fast --etc.

But, after talking to Mike and Ralph and telling them how I lifted 600 in the bench at Tumwater, but had an un-even extension call by the judges and was denied the lift ( proper verdict of course) I got more in the spirit to do a heavier workout...so I grabbed one of the new FAT bars ( harder to grip, very big around) and did pin presses--all the warm up reps were fast in lieu of the speed work scheduled--and then I got to the slightly heavier raw stuff..

Pin presses on bench at chest height start
315X6
365X3
385
395
then I moved the pins higher so they were 2 inches higher--so it was more of a lockout...
and did
405 X6
425X3
455
455
460
and I called it quits....

next workout will be speed against the bands--then a shirt work out in my second best Katana to try to get a 600 partial without reverse bands...

closer to the Worlds I will be going OVER 600 with the best shirts so that 600 will not be HEAVY in Vegas...meanwhile in the land of "old" (I'm 66 in November)

l locked myself out of my apartment during the pouring rain yesterday....

i was in my stocking feet--and i closed my apt door hard--I went to put 2 mags in the recycle box downstairs and slip the rent under the laundry door...(inside building from apt. proper)

i then realize I've locked myself out of my apartment

(I always take my keys--always--but not this time )

BUT I have my wallet-

-in my wallet is a car key.

..and in my CAR

is keys to apt.

(old keys may or may not still work)

.....so I walk OUT in the pouring rain thru deep puddles in my stocking feet down the alley

a block up to PINE street where my car is parked...

get into my car--drive with my bare feet, an eerie feeling--

park in front of my apt. rustle for the hidden keys....

do they work???..

heart pounding...

near stroke in sore head

.....they work--I'm in !! but i'm drenched head to foot...and my socks have just been thru the alley of scuzz drenched and ice cold.....

i take them off and toss em....

Alzheimer's...or just not paying attention??

nope, gods way of telling me to change my socks...

true

who?

wha?

are those my keys?

Heavy to 617

2008-09-20T15:48:00.000-07:00

Today was my first day back training since Saturday 13th--and it was HEAVY work with the shirt (and reverse bands) but as usual, raw warm ups:
225 X5
260 X 3
308 X2
330X 1
350 X 1

The I had Nancy and Bruce help me into my loosest oldest Katana and I did
485 X1
507X 1

Now we put the blue bands on in reverse mode and did 550
568
573
600
600
and 617
the 600's were good and solid and I felt strong once I got past the strain of feeling big weights on me, after that 7 days rest !

a good workout !

Nancy lifted well and did numerous heavy raw sets--then switched to bands..her weights are graduating upwards at a rapid rate--even tho' she LOSES bodyweight (she has a very active job--lifting and science all in one career)

Bruce did his usual shrugging a few thousand pounds, doing lift offs for us all.
Then in reverse band benches he did 330 rather nicely and a warm down of 225 for 40 rapidly...then he went to basketball...

My next meet is the WABDL Worlds November 12th--there are a few positions left on the Canadian team...are you a lifter who has competed and has either a good bench press or deadlift?? and can get to Las Vegas Nov 12 to 17th? if you want to have a great lifting experience and vie for a place on the team email me robotalk@shaw.ca --entries have to be in soon, so minds have to be made up and entries sent soon (by Oct 4)

So far --team Canada is

Blair Fisher
Jon Wolbers
Gary Bobrovitz
Warren Orr
Robert O. Smith
(Nancy Carpenter and Jody Cranston are still trying to arrange the time off work, expense etc.)

all categories are available --masters-open- elite-law fire-submasters--if you're drug free and GOOD at the bench or dead..contact me soon !

Gus promises this Worlds will be an epic event ! with more coverage in POWERLIFTING USA magazine than any of the 'world' meets !

CLICK FOR INFO

600 Pound Bench Press Attempts @ 65

2008-09-14T07:34:00.000-07:00

In Tumwater Washington, at theWABDL Pacific Open ...I have NEVER been so excited and happy about a failed lift...I actually lifted 600 pounds in the bench on my first try ..but it clearly dipped, then continued.
The judges HAD to turn it down...
then I tried it again ..this was a cleaner attempt..
but it stalled at the top, and the spotters grabbed it before it fell 'faceward' !!

Other news from my team ...Jody Cranston at 181 and submaster benched 375 and Deadlifted 568 !!! Read Jody's NEW BLOG for a creative, Personal view of this meet !

Nancy Carpenter lifted at 147 pounds and blew away a 198 Pound Bench press and 2 near misses with 209the Pacific open was a small meet, but there were 6 World records made there ! and some AMAZING performances !! here she is with Bull Stewart !
Another Great lift from Leamon Woodley !
Here is one of the top teen competitors from Saturday !
The facility in Tumwater Washington

CLICK THIS for MORE PICS !

600 to the pins n' back

2008-09-06T15:48:00.000-07:00

It is one week from the meet...
today we took the training wheels off the bar.
(the blue bands-in reverse mode--gone !)
I needed to feel 600 in all it's 'gory' today--the idea, warm up raw as usual, get into my newest shirt, a 50 Katana from Titan..

(it was used ONCE to get me 573 in Olympia August 2nd)

--and hit a few 600 hold outs, and bring them down part way, and see if they would come back up...the Problem?

We don't want to kill Bruce Everett (or myself ) in the process, we really should get 3 spotters for this...but we didn't.

So we put the safety bars in at 7 holes which I then 'belly up to the bar' and bring the weight down to and pop back up--
yes--
good idea YOU !
reading this, you're saying why not board press?...

well, this IS our board press, or 'our partial' or our visit to the pins...

but it does two things--saves me IF I get stuck--frees up Nancy to shoot the video...and measures about how much more I need to go--to get a touch of the chest in the meet...

So, into the shirt--wow, it is tighter than I remember...but it goes on in 3.5 mins...

BUT my arms again cant grip wide...
the first rep with 500..Bruce has to do ALL the lift off....
then on 550, I get under it better and can give him a few pounds of push--that goes down all the way AND back up easily and the shirt is breaking in well...

then it's 578--which we video...LOOKS good...cept' for my gut arching up like Alfred Hitchcock meets a VW Beetle...

Then we do 600 and marvel of marvels--it feels so heavy-but I seem to 'handle' it--- I liken it to the first time I felt 500 and just concentrate on pushing--and it is NO problem

Partial with 600--
John Lee Hooker Music in back ground

I did one more and it was smoother on the way down..but the lockout was 1/2 inch short---later I did some more raw benching for circulation...speed..and pause work..

all in all, it makes me less afraid of my first try at the Big 600 in the Tumwater meet next Saturday ! kinda like being in the wading pool before swimming !

Bruce did a great job of handing these HEAVY weights out for me...in his training he did some great benches with the reverse bands...after all the shrugs he did helping me and Nancy with our heavy day...as usual, Marathon man did Basketball after lunch !

Nancy did some work in her new Phenom and might open with her previous BEST bench, if the gods are with us, there could be WABDL records for all next Saturday ...of course Jody Cranston is driving us there, and he ALWAYS gets records in his lifts...so wish us luck...here's 'where it is"
VALLEY ATHLETIC CLUB click here
these things usually start at 9:30 am or so !

A Terrific Heavy Day 2 weeks from Tumwater

2008-08-30T17:27:00.000-07:00

Today, I warmed up with no bench shirt with the usual suspects,

225X5 260X3 285X2 308+330+350

then into my loosest Katana Shirt, and as in weeks before I did one very clean perfect, paused opener style rep with 485 pounds.

Then we used the blue bands in reverse mode and lifted---

550+573+600+600+600+600 --3 of the 600 singles were perfect---One, the first one actually, didn't lock out but was 1/3 inch from completion...

Next week we will go in again (to Nancy's gym) and use the NEW Katana and NO blue bands--I may go to around 575 to see if I can 'chip' my World Record on September 13th--and maybe even do a 600 if we feel brave OR if it feels advisable one week from the meet ! (many would peak up to the 600 AT the contest--more spotters etc ) anyway we'll play it by ear !

Nancy ordered a Phenom shirt from Brent Mikesell's Iron Gladiators...it arrived and has the most amazing re-enforced NECK band I've eve seen --this is a single ply shirt with at 5 ply collar(?)...I guess I'll stop pooh poohing that product, as it suits Nancy very well--she did 100 kilos (220 pounds ) in training style, a super PR for her...now to get it MEET style, and she'll be leaving her other 148'ers in the dust !

Bruce had a good workout too but has a tweaked shoulder so he took it easy, but really repped out like mad--then after lunch he hit the road to play basketball...this guy is a perpetual motion man !

Doubling the Purples

2008-08-27T14:41:00.000-07:00

My last 3 work outs have been based on getting new tension by doubling the Purple bands--on speed day--I set them like this
One end is around the collar --and then that follows over to the end--that gives your stabilizer muscles a real work out and the bar feels HEAVY at the very top as in a 225 pound bar feeling like 300 to 335...I tried this for 2 light days rather than using the Blue bands at their full length...the resistance is quite powerful--just a change of pace !

Pretty much the same 4 reps 8 to 12 sets with as much bar speed as possible !

On heavy pin press day I used the purples doubled from a lower stand in 'reverse mode' and got 3 singles with 505 --nice hard smooth even reps --the workout felt effective and puts me on target for a heavy shirt workout at Nancy's gym on Saturday...edging closer and closer to 600--hopefully all systems will be 'go' for the WABDL Pacific Coast championships September 13th in Tumwater Washington

Do you like the Great writing from early Power magazines and booklets ??
check out this great (and HUGE) Repository of Brute Strength-click here
my Buddy Dave Greene pointed it out to me !
all the greats are there--favorite it now !!

Maximus Fortius !

2008-08-17T10:48:00.000-07:00

At the Olympia meet, my buddy Nancy, got me a tee shirt from Iron Gladiators with the words
MAXIMUS FORTIUS or Maximal Strength--I'm hoping now I wont get--

"Hey Maximess FattyAss!"

from wiseacres as I walk down the street..

The shirt imprint must have so brought out the beast in me, that I went ballistic in Nancy's gym yesterday--over a mis heard remark...normally..my outbursts are so over the top that people call 911--not Nancy and Bruce --they scratched their heads and said how could we get this kind of eruption out of you in a meet?...It's just the energy we need for you to hit that 600 you want !

So the workout went well--lots of raw warm ups--
225 X 8 X 2
260 X 3X2
285X 3X2
308X2
330X 1 for 4 sets
350 X1+1
440 with bands

Then the loosest shirt I have and a 485 (to replicate a meet opener)

the WITH the blue reverse bands--the loose shirt remains...and singles of
551 +573+573+573 and one with 600

(My theory on this assistance mode is--a LOOSE Shirt PLUS Blue Bands EQUALS a tight NEW shirt in a meet---the 573 at Olympia, nearly backs up that idea)

--it felt like I hadn't lost any strength over the 2 weeks since the meet...
many people got 'colds', (flu like magnitude ) after that meet --I still don't think I'm back to 'well" but so damn close, I fake my day to day life...

Sept. 13 is the next meet in Tumwater--I am overjoyed to see, that my friend Tony Tomra will be lifting in this one ! expect HUGE lifts from this guy !!

tomorrow I have commercial jobs to do--hope my voice is up to it...hah ! after my outburst in the gym...I know that I can at least replicate a Sasquatch or King Kong if that's in the script(s)

Video of my 573 bench press AND more Pics !

2008-08-04T15:40:00.000-07:00

CLICK HERE TO SEE NEWEST ENTRIES OF BENCH BOZO !!

August 2nd 2008
WABDL Iron Gladiators Great Northern Bench Press and Deadlift Championships !

WABDL World Record !
(Masters 61-67)

Let me share with you--some great pics of the lifting action !
Al had one of the best deadlifts of the entire lifting day here he is with the weight of a small car !

Gary and Mike are running things at the head table ! Elma is in charge of statistics--Gary and Elma are the power behind WABDL.ORG

James Crawford BEST LIFTER
captured by Nancy Carpenter's Camera

Vince Eldridge opens Raw in the bench
Perry Plush helps out in the warm up room as Joe Head spots
This is Legendary Mike Scott--who announced those FABULOUS Hawaii Record Breaker meet videos...years ago --he had surfer hair !! he was our meet announcer along with Gus Rethwisch the president and founder of WABDL

My best lifter certificate was ready for me AT the meet along with a great and ornate sword...here's Todd Christensen watching over my 573

Brian -Gus- Gary and Mike, working hard at the head table
The hotel with a view--Red Lion Olympia Washington !

(thanks to Nancy for doing the lions share of the pictures)

MY WEBSITE FOR MORE NEW MEET PICS--

A BIG 573-- World Record Bench Press !

2008-08-03T12:27:00.000-07:00

WHOO HOOO!!!
I got a Body Crushing 573 Bench Press on Saturday August 2nd in Olympia--I set it so I could try it on my 3rd attempt and get a 4th attempt of 600--well, the 573 took too much out of me...and I "passed" on the 600 try !
Here is my 2nd attempt a good lift of 518--a prelude to the573 !

There were 130 plus lifters and some fabulous lifting...James Crawford was the star once again with a try at 833--He won "Best Everything"

My friend, and tireless shirt helper, coach, Nancy Carpenter, Bench Pressed 203 at 144 bodyweight--she had entered the 165's so she had to drink lots of water to get UP to that class (149) odd little rule thing --if you enter a class and don't notify the WABDL office by deadline --you must lift in your ORIGINAL heavier or lighter class.. so in reality, she broke all her Canadian records with her best ever lift, at a very light actual bodyweight--stronger everyday, Congratulations Nancy, and thanks for 'engineering' my shirt!
Here's The Fantastic Andy Medak losing a big dead lift at the top !
Next WABDL meet is September 13th In Tumwater Wa. see you there !
(info at WABDL link on the sidebar)

A week out from Olympia !

2008-07-26T17:54:00.000-07:00

I was looking forward to doing some sort of near complete attempt with 600--in my workout, in this the last heavy session before the WABDL Great Northern Bench Press and Deadlift meet in Olympia Washington...but as it is with NEW shirts--the chest plate gave me a surprise and wouldn't let me get my hands out any father than a close grip--so we had to do shirt loosening reps--with the bar across the safeties --my workout was a raw warm up to 2 singles with 330--then the shirting with high pins and 4 reps or so with 500
then we took the pins down a bit and went up to 530 or so and I did partial lockouts with no more than an 8 inch stroke for 6 or so reps--NOW the shirt was getting looser...so we went for a lift off with 600 and we got a set of 4 with about 6- to 8 inch movement...
So, we have loosened the shirt and gotten some top end work in...then I saw how far the regular bench set up would go if we tried one light one..a 500...it went nearly all the way down --AND I could get my grip wide enough...so altho the dream workout didn't happen --the shirt has been romanced..and should my other lifts, opener and 2nd get passed--I'll do a try with 565 for a slightly bigger WR--then slip into the New Titmangler special from Titan and give the 600 a try--BUT--if things slide into a slop bucket of mediocrity...I'll shoot for the Win and the record as my main thrust..

Nancy had shirt PR's today she hit a 210 pound bench ! at 146 pounds...and Bruce was priceless in his help to us both...

KUDOS to WABDL for getting the World and Canadian records up from Alki so soon--My 562 bench--Nancy's 193 and Jody's 370 are already on the records page--wow--nice work Elma and Gary !! we appreciate it !!
This is Gene Knight, Bench Bozo and Zac Knight June 7th in Phoenix
Thanks Gene for sending the photo--and thanks Zac for the lift offs !

See you in Olympia--it'll be a great meet !!

(WABDL link is at side for info)

385-395-400 & 405 Raw Pin Presses

2008-07-20T14:28:00.000-07:00

Today I did a Heavy day with my usual style pin press set up--the safety bars set at chest level in the squat rack, with a bench centered so I can just do the PUSH from a dead start--
135X15
225X8
315X5
365
385
395
400
and 405 pounds...
All lifts were smooth and quite easy...feeling stronger...
I put the small purple bands on (reverse setting) and did
455---455---465--465--
and that was "Heavy Day"

Next week--Saturday, is NEW shirt day--where I will carefully work in 600 in the mix --if it feels right, I'll KNOW I can try it in Olympia August 2nd
Robo !! Watch out....Superman is flying right into your back....Duck, Man !!

heh heh--I get it...Duckman...heh heh !

Putting the bands back in....

2008-07-17T17:54:00.000-07:00

Wednesday I did Dynamic Effort day, using blue bands to resist the 225 that I was using...the usual count--4 reps, 8 sets with lots of speed on the bar...lately I've been setting up with great care, so that it will become second nature to put my traps on the bench and get the same arch each time...also when doing these mundane poundages..I practice one set with the weight going straight up and out over my chest--and the next set, up and back (over the eyes technique) when I got to set # 8 --I put 275 on the bar with the bands still on and tried a set with speed--it went too slow for my taste altho...it still was 4 in 4 seconds on the clock--it just didn't feel "Dynamic"--then I did 3 easy singles for form practice..345- 355- 365 --Sunday I get back in and do heavy 'pin presses'

the big 'shirt' day doesn't happen til the following Saturday....still trying to create the way that work out will REALLY be...new shirt break in...safe lockouts from high pins?...nearly complete benches with huge numbers with the safeties?--hmm time will tell ...

600 ! springs in my shirt, and Dynamite in my arm pits !

2008-07-12T16:11:00.000-07:00

Today was the day I decided to mess with 600 !
Last time, we decided we'd use Blue bands AND a loose shirt..to approach the BIG Mark in the gym...remember, we have one spotter...so it is not easy for him to lift off the weight--then, if there is an accident, take weight off of me...so today, we started with raw warm ups 225 X6 265 X4 285 X3 330- 330- 350 and 350 for singles

Then into my loose Katana for a 500 and 507 bench with good form and relative ease.
then we put the bands on and with slow form, I eased 570 down, and back up it went...
then success at 585
then good one with 595
then another success at 600 !!
(tough lock out, but legal)

So did I lift 600 today??..no, not without help..but I felt it at the top, and took some of the fear out of the big scary number ! by lifting it with 'training wheels' and concentrating on form.

IN TWO WEEKS...I will put on a brand new tight Katana and do partials from 2/3 of the way up (bar suspended on safety bars IN squat rack-dead start under them)
with that new shirt I'll lock them, and hold them for a long count-- ala Chuck Sipe's great idea from the 50's...

hopefully if everything goes as planned the 600 pounds in the fresh shirt will do something other than stay pinned to my chest, in the Olympia meet in August...then I get to try it again in September if it doesn't fly right, the first time out !
Jody Cranston sets up his dead lift in Seattle
Here's another ALKI pic (more as you scroll below)

Jody wrote his Great version of ALKI part 2
--PLUS
a Pantheon Strength update !!
and it is in his POWERSHAPE blog CLICK IT !

Read it --it's--Good Stuff !!

Close your eyes when you watch this video !

2008-07-03T11:56:00.000-07:00

BELOW this entry are lots of pictures from ALKI beach--and the CORRECT video for my 562 Bench press --In THAT video--you see the lift, correctly done with a 'press' command a "rack" and a nice 'lift is good' from the announcer...

2 cameras were going, one was my son shooting with his small digital...and the other Camera was mine, manned by Nancy Carpenter.

She had worked all day setting my shirt --running numbers--well, doing tons of things and LIFTING in the meet and helping Jody with his sessions too...somewhere in my camera mechanism--the camera shut off--started again--shut off-- started again--so all we got were fragments...but wanting to see what we had...I pieced them together...and altho we miss the press signal and the 'lift is good' ...AND the bar appears to go way too fast...we are putting this up to bask in the excitement of the SOUND of this one...the announcer has a nice back n' forth with Don James as they mention my lift being the best ever by a 65 year old...

Actually, they say 60 year old...but it's more correct to say 65 in my case...
anyway--this was a moment of excitement I think, so here it is, warts and all...

scroll down--down --down-- for more ALKI pix--and the REAL 562 bench press video IF you haven't already seen it !

---and Thanks Adjil--for the link from your site..there are a 2 pics of you( here and on the Power update page) in case you missed em ADJILITY BLOG click it

More ALKI Meet Pix !

2008-06-30T10:58:00.000-07:00

Robo with Joe Mickelson---he laffs now--but later Joe will have to stand for 2 hours while Robert tries to pee for the drug test...can you embroider EMBARRASSED on my sox??

Another angle of the Great James Crawford !!
I 'warmed up' on the platform with my opener--
Jody Cranston --my son Zach, in the middle --and Nancy !
Great lifter Donna Delleree, Brian Baertlein, Steadman Mathis and Jungle Don James !
The Wieners and still Chimpanzees !!!
"Adjil" Deadlifts
Brian B. judged --he too, got up at 3 am to travel to Alki !
Is it Ita Pantilat?
what kind of "eating " grin??

the main website is up with the alki report unless you just came from there...the biggy is at MY UPDATE SITE click it

Yes, and scroll for more alki pix you may have missed below--plus the 562 video below loads and plays faster than the big one, up at power web main !