Richard Ficca @ Beau Moore Classic
March 16th, 2013. First meet back post-surgery. Set Raw United Sub Masters Record for 308 for Squat, Bench, Dead, and Total.
Richard Ficca APF Gulf Coast 1/21/2012
This shows the three lifts from the meet. First squat comp in 10 years just under 400, 545 bench which was high max bench, APF 308 Raw Bench Only record, and missed overall best bench by .03 on the coefficient. Also, 545 dead pretty easy.
SPF HVYWT RAW BENCH 545
This video shows the winning lift of 545 for the SPF Outlaw that I competed in 12/2011. It is the Florida record regardless of size or age & also the best Submasters 36-39 raw bench for SPF nationally.
405 Close Grip Bench
Close Grip helps with triceps and lockout for competition lifters. Here is a set of 405 for 5 reps.
Incline Chains 315 Plus 150 in Chains
315 in plates plus 150 in chains, good variation in exercise to promote stability in chest and triceps.
315 for 30 Reps
Gorilla Bench believes in volume training, and nothing shows that more than doing 315 for 30 reps (AFTER BENCH WORKOUT)
Prep Work for 2011 IPL
What a typical flat bench session would look like. Please note that many sets are not shown, nor the 4 other exercises after.
USPA Raw Bench 567.8
This is the USPA Raw bench record for Open 308 class. This lift was the first record, but definitely not the last to be set by Richard.