Copyright Anita Ramsey
BENCHING FOR RECORDS
By Anita Ramsey for EliteFTS.com
My workout log for the APF New York State Pro/Am Bench Press Championships
You want to know what it means to be a hardcore female bodybuilder turned powerlifter? I'm a hybrid of things to come. Something that the very industry I am part of fears and dislikes. We are always at battle with the very industry we are part of. Battle over what? Well, Mrs. Olympia Rachel McLish said it best, "As to the femininity vs. muscularity controversy - I'm bored with the whole thing. If you understand what bodybuilding is, you shouldn't have to worry about questions of that sort."
So, do you think you have what it takes to venture into my world? I don't think so! You have to be mentally tough to be a female muscle head. Don't assume you are welcome in my realm either or you have my respect because you are in the gym. Most disrespect me, even though pound for pound I can out lift most men. Anyone can join a gym and lift weights in-between talking to his or her friends. Don't get me wrong. I know that sounds cocky, but I am very humble and respectful to those who exhibit the same dedication in the gym, to powerlifting, bodybuilding and other power sports. I will never belittle you. But, the moment you disrespect the fact that pound for pound I can out lift you then you've made a fool of yourself. Not everyone is dedicated to the iron and strength development. To be a part of that realm you need dedication, loyalty, respect for others and a little psycho serious attitude helps too.
I am an experienced bodybuilder with over decade worth of training and competitive performance behind me. I have won numerous titles, lost just as many, and placed top ten in all National events I've participated in. I am now in my mid-thirties and I am still improving on my previous best. You see women are like a fine wine. We get better with age. I do consider more things now than I used to. When I am in the gym now I have to do every movement with accuracy. Though my joints aren't as flexible as they were, I can still pound the heavy iron. All those years of training and eating a sensible diet have paid off. The muscles on my frame now are mine, and I earned them the hard way.
I train with a great partner: my husband. He and I have worked out together as a husband and wife duo for half of the dozen years we've been together. But, we've added a new item to our workouts, another partner. Our new partner is Travis Rogers a 5'9" 290 pound one time WPO Bench Press champion and soon to be member of the 700-pound Bench Press Club. So, here I am training with a couple of baby gorillas and little old me in the middle. As Curtis (5'9" 270) was there for me when I did my bodybuilding competitions so was I there for his Powerlifting meets. I am here to tell you, bodybuilding has its thing but powerlifting has true camaraderie. Like bodybuilding, powerlifting is an individual sport once you step onto the platform. But the fellowship is like a brotherhood similar to football players or other team sports. Are you ready? Ready to become massive and strong?
When I train, I max out for 1 rep on certain lifts, once a week, sometimes every two weeks! My rep schemes with weights are 1, 3, 5, 6 10, 12, 20, and 100. Yep, no set standards, and that's the key to gaining strength and power. I do several different methods of training. I incorporate Westside techniques with power-bodybuilding (don't tell Dave) along with many exercises geared toward the muscle balance and maximizing my work capacity. That is just my style! Everyone has his or her own way of training but this is mine. I am currently 145.5 lbs. and stronger then I was at the height of competitive bodybuilding career when I was pushing the scales at over 170 in the off season. I have been training like this for several months know, utilizing several Westside techniques and talking with Dave Tate of Elite Fitness Systems about certain exercises I need for my strength progression. Needless to say, that all the big guys talked me into trying my first sanctioned bench press meet with bench shirt and all.
I was a little reluctant at first. Why? Well, because of my bodybuilding mentality. I always had to train a certain way. But, after talking with Dave Tate who said I would be ready for a meet since I've been training for it anyway - I am taking the leap. ALL the extra movements that I was doing in my routine Tate also remarked this little comment: "Anita, look in the mirror and it's all in the past!" I told Dave that was funny since Curtis has been telling me that same thing for weeks now. Well, sorry guys, I still need to look like a bodybuilder, too many years doing it - it's in the blood. If anyone says bodybuilding is not addictive then he is not a bodybuilder.
I'm off to the Bench Press Wars. Hopefully to one day be in the same category with lifters like Lisa Aukland, Paula Suzuki, Persilla Rebic and Bench Press Barbi.
My Nutritional Program
5:30 am - Wake, one "Kranker" with one aspirin and a pint of un-sweetened grapefruit juice. 40 minutes stationary bike.
Meal 1
MGF-2 (2 scoops) with 4oz. heavy cream
(One hour prior to going to the gym: Take (3) MGF- 1, and (3) MGF -3)
9:30 am - Workout
After workout: 2-scoops MGF-2, (3) Nitro-Surge
1 scoop IDS Creatine Titrate Crystal with water.
1 tbsp. Scavenger (Biohazard)
Meal 2
1 cup Irish Oatmeal (uncooked) with 1 tbsp. Peanut Butter
2 cups Lana's Egg Whites
6 UBX capsules (Biohazard)
Meal 3
MGF-2: 2 scoops with water
Meal 4
1 chicken breast with ½ cup uncooked rice
6 UBX capsules (Biohazard)
Meal 5
Either 2 chicken breast (breaded) or ½ pound ground chicken with steamed vegetables
6 UBX capsules (Biohazard)
Meal 6
1 cup Irish Oatmeal with 1 tbsp. peanut butter with 1 scoop MGF-2, and 1 tablet of MGF-1, 6 UBX capsules, 2 Higher Power Magnesium/Calcium/Zinc capsules, an extra 2 grams of vitamin C, and Saw Palmetto.
I use extra supplements as follows: Antioxidants, and extra vitamin C
The following is my bench training workouts taken form my journal. I bench press twice a week on Thursday and Monday.
Week 1
Workout #1 Dynamic Effort Day
Rotator work
Bench press: 9x95x3 with chains
Darts (lying dumbbell triceps extensions): 4x35, 40,45, 50x8
Dips w/ weight belt: 2x45x6
Bar row: 4x185x6
Hammer pulldowns: 2 sets of 10
Face pulls: 5 sets of 15
Workout #2 Max Effort Day
Rotator work
Bench press (4 boards): 45x10, 95x3, 135x1, 170x1, 195x1, 215x1, 225x1
JM press: 2x70x6
Seated bar press behind neck: 2x85x10
Front plate raise: 2x45x6
DB curls: 3x45x5 & Preacher machine: 2 sets of 20
Week 2
Workout #1 Dynamic Effort Day
Rotator work
Bench press: 9x95x3 with Chains
Incline barbell press: 2 sets of 6
Pushdowns w/ band added to stack: 4 sets of 6
Bar rows: 4 sets of 6
Face pulls: 3 sets of 8
Workout #2 Max Effort Day
Rotator cuff work
Bench press (4 boards): 45x10, 95x3, 135x1, 170x1, 195x1, 215x1, 225x1, 230x1(failed)
JM Press: 4x75, 85,95,105x6
Seated DB press: 3 sets of 10
Front plate raise: 2 sets of 6
Shrugs, DB curls <superset>
Pushdown w/ band added to stack: 3 sets of 12
Week 3
Workout #1 Dynamic Effort Day: MISSED
Workout #2 Max Effort Day
Bench press (2 board): 45x10, 95x3, 135x1, 155x1, 170x1, 180x1, 190x1, 200x1
Bench press: 1 set to near failure 15 reps with 135
Single DB press: 5x30x10
DB curls: 4 sets of 6
Preacher machine curls: 2 sets of 15
Week 4
Workout#1 Dynamic Effort Day
Rotator work
Bench press: 9x95x3 with chains
Darts: 4x50x6
Pushdowns (rope): 3 sets of 20 reps:
Bar rows: 3x185x8
Workout#2 Max Effort Day (got sick with very bad cold)
Rotator work
Band chest pulls
Bench press (2 boards): 45x10, 95x3, 135x1, 155x1, 170x1, 180x1, 190x1 (failed)
After doing the above workout, I was not feeling well. I did not do anything else.
Week 5
Workout #1 Dynamic Effort Day
Rotator work
Band chest pulls
Bench press: 9x95x3 with chains
Elbows out triceps extensions: 4x35, 40, 45, 50x5
Workout #2 Max Effort Bench Day
Rotator work
Band chest pulls
Close grip bench press max: 95, 115, 135, 160, 175, 185
Triceps extensions
T-Bar Rows worked up to 3 plates for 6 reps
Week 6
Workout #1 Dynamic Effort Day
Rotator work
Band chest pulls
Bench press: 9x95x3 with chains
Elbows out triceps extensions: 4x3 with bands
T-Bar rows up to 3 plates for 6 reps
There will be more Dynamic Effort (DE) and Max Effort (ME) work ahead. It will get grueling. These work out are not for the week hearted. Intensity is the key. If you don't have any, you're done. Get ready, the best is yet to come.
Anita Ramsey is the Editor for Muscle Update news, views and reviews column at Bodybuilding.com (www.bodybuilding.com/fun/muscle/muscleupdate.htm) Check it out for insights on the bodybuilding world.