T-Bone Strength 02/28/12

Squats and Deadlifts

Squats
Bar
135x5 (2 sets)
225x5 (2 sets)
315x5 (1 set)

Rack Pulls (Knee Height)
Worked up to 500x3

Deadlifts from floor
315x3x3

Leg Press
3 sets of 10

Leg Extensions
3 sets of 20

Leg Curls
3 sets of 12

Seated Calf Raises
2 sets to failure

Abs

Again, nothing special. Weights were stupid easy. Just getting back into shape for the torture to come.

T-Bone Strength 02/27/12

Bench Work

Full Range Flat Bench

Bar
135x8 ( 2 sets)
185x5
225x5
275x5
315x5 (3 sets)
225x15

Incline Tates
3 sets of 10

Triceps Pushdowns
2 sets of 20

Hammer Strength Rows
4 sets of 10

Pulldowns
2 sets of 10

Overhead Triceps Extensions
1 set to failure

Getting there. Everything felt easy. I feel like I need to warm up more for more sets. The first time I did 275 I did it for a single, it felt like the weight of the world. Second time, I smash it for 5 reps. Gonna do a lot of high volume almost bodybuilding type work in addition to power work in order to add lost size. So far so good, will squat and pull tomorrow. On track to get my world title back.

2/26/2012 Steve Denning

Accessory Day

DBBP
60x20 3 Sets

KB Rows
53x20 3 Sets

Rolling Extensions
35x20 2 Sets

The Schmeck
DBBP
60x10 2 Sets
65x10 3 Sets

KB Rows
53x20 3 Sets

Rolling Extensions
35x10 5 Sets

The Q
DBBP
40x20 2 Sets
40x16

KB Rows
53x20
53x10
53x5

Rolling Extensions
25x20 2 Sets

I did a kind of deload. Scott
stayed the course and Q did
high reps with me. Starting on
high boards Thursday, working down
to an opener in a couple weeks.

2/24/2012 Steve Denning

Deadlifts
135x5, x3
205x2
275x1
345x1
355x1

SLDL
215x5 3 Sets

Cable Curls
50x10 5 Sets

Saturdays, alone and lifting stuff
off the floor. Very nice.

T-Bone Strength 2/23/12

ME Bench

Floor Press
Bar
135x8
185x3
225x3
275x3
315x1
355x1

Rack Lockouts
Worked up to 495x2

Dips
1 set to Failure

Womacks
3 sets

DB Rows
2 sets of 12

Close Grip Pulldowns
2 sets of 10

Curls
Really, does it matter?

Getting it back. Everything felt easy. I suck at Floor Presses, always have. Will get better at these, I'll do these again in a few weeks. Eating a TON of chicken and beef, potatoes and pasta and rice. GYWU! UFC 144 Saturday should be fun to watch. I plan on training raw for a few weeks before throwing my shirt on. I'll adapt as I've mentioned a Metal Militia style bench routine with my shirt and do a lot more full range benches in my shirt as oppose to doing boards. We'll see how this experiment works out.

2/23/2012 Steve Denning

Bench Day

Well I guess I'll post this stinkburger...lol.

2ct Bench
Barx15 Pain in left shoulder, wah wah.
135x5
185x2
225x2
275x2
Put on 54" Blueberry
365x2 No Touch
385x2 1st rep to a 1-Board, 2nd rep touched. No Press.
405x0 2-Board No Press.

Push-downs
120x15
130x15
140x15

Shoulder pain. Weak ass press. Bench
sucked big time.

The Schmeck
Bar
135x5
185x2
225x2
245x2
250x2
260x2
275x1*
285x0

4-Board Press
225x15

Scott was ON today. Hit a
very easy 275. Missed 285 because
he'd done a bunch of reps already.

T-Bone Strength 02/22/12

Leg Accessory Day

Leg Extensions
5 sets

Leg Press
5 sets of 12

Lying Hamstring Curls
3 sets of 12

Standing and Seated Calf Machines
4 sets of 15

Hip Machine
3 sets of 20

Abs

Nothing special here. Conditioning my legs and myself for the future pain to come. Need to have strong legs for a strong bench. Floor press tomorrow.