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waynedang
08-25-2008, 07:57 PM
Whats up everyone? Thought I might start a log on here for fun. As of right now I don't have any meets planned for the rest of the year but you never know what might come up.

I am a bench only guy so don't bust my balls if I don't log my squat and deadlift work. I do them but not like I should. I compete in any fed I get a chance to lift in. I have lifted in APF/AAPF,WABDL,NASA,APA and SLP. I want to do one of Carps UPA meets next year if I get the chance. My best bench is 634.8@235 in a single Katana.

My biggest goal right now is to stay healthy. I have had some elbow issues over the last several years but I think I have found how to work around them. I plan to compete back at 220 next year. My BWT is a sloppy 230 right now. So after not much lifting for the last few months it all starts on Tuesday:evillaugh:




Wayne Prose

waynedang
08-26-2008, 07:00 PM
ME bench

Raw
45xsome
135x10
225x8
315x3
365x2 was planning on going heavier but felt weak today

5 board
405x3
455x3
495x2

2 board
315x12

dips
bwt+50lbs x 10
bwt+90lbs x 10 First time doing thesse in a while.

a few sets of 20 rep pushdowns to get the blood flowing.

waynedang
08-30-2008, 07:05 PM
With work, Family ect I have done zero assistance work for about 8 months. I was making the ME bench days early this year but after my last meet in May I mostly just help the team. Today was the first day of any bench assistance. So try not to laugh to hard.

Light day

speed bench
135x 3 sets each of 3 dif grips

shoulder press clean once press for reps (My OHP has always sucked!! I really need to work on it.)
135 x 10
135x10
135 x 8

side raise,shrugs Rotators and out.

waynedang
09-02-2008, 06:40 PM
Just sorta jacked around today. I tried some things I have never tried before.

Reverse band bench (average bands )

Bar weight = minus bands
225x10
315x8
405x3
495x1
545x0 I need bigger bands:ninja:
495x2
495x2

I really did not like these at all. I have seen lots of people doing these so I thought I would give it a shot.


Reverse grip bench
135x6
225x3

I am not flexible enough to do these!!! Did them years ago no plans to try them for a while.

waynedang
09-16-2008, 06:53 PM
ME Bench

45xsome
135x10
225x8
315x3
365x3
365x3

old 46 F6 on. First time really in a shirt since May.
405x2 no touch
455x2 touched second rep
495x1

bunch of light support crap.

Guido
09-17-2008, 01:36 PM
Whats up Wayne? Nice to see you in here. Good stuff.

waynedang
09-18-2008, 07:09 PM
Whats up Wayne? Nice to see you in here. Good stuff.


Thanks Ryan

borracho
09-19-2008, 09:54 AM
super pressing dude...it looks like you're well on your way.

Guido
09-19-2008, 02:02 PM
What's your goal right now?

waynedang
09-19-2008, 06:45 PM
What's your goal right now?


Somewhere between 650 and 700 @ 220.

waynedang
09-19-2008, 06:46 PM
super pressing dude...it looks like you're well on your way.

Thanks. I'm in no hurry right now. just want to go slow and stay healthy

waynedang
09-23-2008, 06:47 PM
ME bench

warm ups
45xsome
135x10
225x8
315x3
375x2

46F6 on

2board
405x2
495x2
545x2

All easy as can be. That shirt is really beat up and I don't get a ton of support but thats what I want right now. the only reason I am using the boards is to save the elbow. It seems to be that to many full reps in a shirt really bother it.

waynedang
12-30-2008, 06:46 PM
ME BENCH

Warm ups

45xsome
135x10

1 board
225x8
315x3
365x3
405x1

46
katana on
455x1
495x1

I have been really lazy lately. I am weak a 230lb tub of crap. My shirt is loose as can be from doing nothing for months. The only upside is my ROM is short with my big fat gut!!!!!!

waynedang
01-13-2009, 06:35 PM
ME bench

45xsome
135x10
225x10

1 board
315x3
365x3
405x2

46 Katana on
495x3 no touch
545x3 to a 2 board
585x2 to a 2 board

The weight felt good tonight. The only problem is I am so out of shape I can't handle many heavy reps.

waynedang
01-19-2009, 04:49 PM
ME Bench

raw bench
45xsome
135x12
225x8

1board
315x3
365x2
405x3 the last one was tuff

shirt on all to a 2 board (trying to break in the shirt and me )
495x3
545x2
605x2

waynedang
02-04-2009, 07:18 PM
Last week we had ****ty weather and it messed training up. I messed around with trying to touch higher for the APC meet. I did a couple of singles at 495.

Tues Feb 4 ME bench

warmups
bar x some
135 x 12
225 x 10
315 x 3
365 x 3 1-board
405 x 2 1 board

46 Katana

495 x 2
545 x 2
585 x 1
605 x 1
no reps touched the 605 was about a 1 board away.

waynedang
02-17-2009, 06:20 PM
Took my opener for the APC meet today.

warm ups
45xsome
135x10
225x6
315x3 1 board

46 opener shirt on
405 x1 no touch
495x1 with full commands

waynedang
02-22-2009, 04:27 PM
APC meet results

weighed in at 239!!!!!

1st 501 smoke
2nd 589 missed dumped it on the right side tuff touch
3rd 606 missed

I should have smoked all of those lifts! Oh well next time for sure. Still not terrible for only a few weeks of training

waynedang
02-23-2009, 11:27 AM
Here is my vid

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waynedang
03-03-2009, 09:25 PM
ME bench

warm up
45xsome
135 x 10
225 x 8

1 board
315 x 3
356 x 3
405 x 1

46 Katana on
495 x 3
545 x 3
585 x3
605 x 2

waynedang
03-10-2009, 08:16 PM
ME bench

Warm up
45 x some
135 x 10
225 x 10
315 x 3
365 x 2
405 x 1

46 Katana on all to a 2 board

495 x 3
585 x 3
605 x 2
645 x 1


Raw 4 board
404 x 3
455 x 3