A little about me

I have competed in both Olympic Weightlifting and Bench-Only Lifting. I competed in Olympic Lifting as a kid. Best lifts of 255 Olympic Press, 225 Snatch, 255 Clean & Jerk. I met many of the great lifters and coaches from the 60's and 70's. After a 20-year break to serve my country I started lifting regularly again and competing in Bench-Only. Best Lift: 419lbs "equipped".

Feel free to follow along on the adventure...

Steve Denning

10/31/09

T-Bone Strength 10/30/09

Upper Back Assistance Day

Shrugs
135x10 (3 sets)
225x10 (2 sets)
315x10 (2 sets)
365x10 (1 set)

Dumbbell Rows
55x12
75x12
100x30* Tied Old PR I believe

Pulldowns
3 sets of 10

Cable Curls (Cuz I felt like it!)
2 sets of 10

Great session. Getting in some really hard work definitely will pay off in the long run! Doing the same exercises like facepulls and Vogelpohl Rows over and over again will only force your body to plateau. I just have become too accustom to doing those exercises I figure I'm going to switch it up a little bit and do some other exercises for a while. Maybe take a Westside approach to my back work in the sense that I'll do some exercises for 2 weeks at a time, then rotate in new exercises. I'm confident it will help me get past 550 to my big time goal of 600 at the USPF State meet next March.
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1 comment:

Island Strength said...

We do face pulls once a week and cg pull-downs once a week. I doubt very much that we have adapted to these movements such that we cannot benefit from them. Rotating M.E. movements more often makes sence from a CNS standpoint though I think that too much exercise rotation goes on. The ability to quantify results is vital. I have come to believe that rotating (for the most part) the same 3-4 movements is the way to go. Some things like rows, pull-downs, extensions etc should be modified often as to the sets and reps only. In fact it's sets and reps that we go stale on pretty quickly. By doing a wide range, say 3-20 reps, in the assistance movements, staleness can be prevented.

October 31, 2009 at 3:51 PM

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