One of my goals of this year, by the way, will be to compete at the Kings of Bench competition!
Saturday a new attempt on the dumbbell press with the 221lbs (100k) dumbbells. Did 3x5reps last time, hope to do 3x6 or 3x7…
To be continued… 
This was in august 2011, on a monday evening, just two days after winning the Dutch National title, single ply…
Goddamn! When I can deadlift your bench I’ll be content/happy. How much is your single ply bench?
i did my first single ply 300kg bench (662lbs) a month ago…
The European Record in my weight class is 283.5kg (625lbs) and the World Record is 345kg (760.5lbs)
I’ve been doing bench competitions now for only 2 years and i’m just training for 6,5 years, so i hope to see some more progression on y behalf.
This evening i tested my RAW squat PB…still 300kg (662lbs)…
The same as last year unfortunately, but this is because of a back injury. And i always place the bar pretty far up my neck, which causes more load on the lower back. But i’m not disappointed at all
Now we’ll focus more on the raw and single ply bench toward the National Championships in March. Than on to the European Championships in May and the World Championshiops in November 2012…
My latest Bench Training, not too heavy, some more reps…
RAW Bench Press:
15x 243lbs (110kg) warm-up
12x 331lbs (150kg) warm-up
8x 419lbs (190kg)
6x 441lbs (200kg)
4x 463lbs (210kg)
RAW Incline Bench:
10x 243lbs (110kg)
8x 309lbs (140kg)
6x 397lbs (180kg)
1x 441lbs (200kg) pfff, my front delts are quitting
10x 309lbs (140kg)
Finishing with some heavy:
Push Downs, up to 221lbs (100kg) for 6 reps (3x6reps)
Triceps dumbbell extensions
Reverse cable extensions
I made a video of the 6 reps with 441lbs on the bench and the 4 reps with 463lbs. I’ll post them on my Youtube channel and one here…
I hope you guys like them!
/Users/ruudgransier/Pictures/iPhoto Library/Masters/2012/01/11/20120111-142302/MVI_3997.MOV
strong
[quote]zombiec wrote:
strong
[/quote]
very strong
Thnx!
I’ll try 8 reps in two weeks.
Only 40 pounds left for a RAW Totall of 2000+lbs…
fanf$ckingtastic. I’ll be following
Thank you!
[quote]SlothGuy wrote:
The fact that you made a movie trailer about yourself is pretty weird… you’re still awesome though.[/quote]
Its called self promotion ain’t no buddy going to do it for you…
Strong pressing!
Thnx! It is as you said, and sometimes heavy weights just doesn’t seem enough…
Bench training:
5x 529lbs on a 3-board, no problem…
3x 573lbs on a 2-board, no problem…
1x 617lbs on a 1-board, no touch…
1x 628lbs on a 1-board, WOW, touch and a tremendous amount of speed up! Lock-out can tighten up a bit more, but it got the job done!
Adjusting the shirt to a low position (the presses above were with the shirt in the highest position):
1x 639lbs, no touch
1x 639lbs, touch but low speed, fail in lock-out
1x 650lbs, touch on a 1-board, good lift, but still slow!
Your squat and deadlift are definitely nothing to scoff at, especially since they’re done without any gear. I’m sure if you trained for it you’d do pretty well in a full power meet. Also, you obviously have one hell of a bench.