Gwen post entered another ride on sunday It turned out to be an awesome ride and I didn't train on sunday no matter
Monday
narrow bench 225/3 255/3 285/3 305/3 325/1
5 board 365/3 405/3 425/3
4 board 365/3 385/3 405/1
oldest denium 315/3 335/3 355/3
lock outs 355/3 375/3 395/3
dumbbell inclines+band push downs+grappler rows+face pulls 12 reps / 3 sets
18 min interval on bike
bench numbers are down but looking back over my training logs they are about normal after a lay off
tuesday
de squat 330= 100lbs of chain 2/8 sets 380/1
super yoke holds 3/ 25 seconds
log clean and press 5/3 I need a new log it is down to 155 lbs still the 14" diameter gives it own challange
glute hams 8/3
standing one legged abs 12/3
glute ham machine crunches 15/3
20 min on the tread mill
About Me
- Tony Tomra
- Prince George, british columbia, Canada
- I've been weight training for 31 years started as a body builder then switch to olympic stlye weightlifting for seven years had some local success, but never did get very good at it. In 1998 I was doing both olympic lifting and powerlifting, and in 2000 I did my first nationals in powerlifting and I was hooked. 2003 I went to my first three lift worlds. I ended up seventh out of eight. Later that year I went to the wpc world bench press meet and got a second place finish. 2006 I went the wpc worlds and won the three lift meet and got third in the bench only.2010 went to wpc raw worlds and won my class breaking all the world records in that division. 2012 wpc worlds won my class and set a pro world record in the bench I have broken 15 wpc or awpc world master records in four diferent weight classes. June 2013 won third place in the grandmasters division at the the BC Provincials in body building
2 comments:
Congratulations to Gwen ! sound like a thrillin' day!
Your bench training really has more complete aspects than mine--I don't do boards like I should..looking at this log--right here--inspires me to do some of your ideas--of course I say that--but watch me wait for 10 workouts before I get around to it...but I think these logs are a goldmine for a lifter to eavesdrop on...keep em comin...and thanks for the always great comments on my blog--really appreciated...
see you in Tumwater (Oly) in Sept.
Thanks, Louis should be mailing me a shiny new katana angle sleave. I'll try to wear it out before sept. hopefully the learning curve will not be that long.
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