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

9/30/10

9/30/2010 Island Strength

Bench Day
Bar
135x5 2 sets
185x1
225x1
275x1
3-Board 315x1
Put on F6 "The Varsity"
3-Board 405x1
2-Board 405x1

Raw Rev-Band (Blues)
3-Board 405x3 w/Slingshot
Full ROM 405x3* w/Slingshot
CG 2-Board 225x20

Big T
3-Board 585x1
2-Board 585x1


Raw Rev-Band (Blues)
455x3x3 w/Slingshot
405 Full ROM x10 w/Slingshot
CG 2-Board 225 x Alot

Lifter X
405x3x3

Put on 52" F6
2-Board 405x1
48" F6 "The Chief"
2-Board 455x1

Raw Rev-Band (Blues)
405x8 w/Slingshot
CG 2-Board 225x20

Thats It.





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9/27/10

T-Bone Strength 09-27-10

Speed Bench:Kind of

Bar
135x20
225x3 (2 sets)
275x3 (2 sets)
365x3 (1 set)
365x5 (1 set)

275x18
Threw on Slingshot got 6 more reps

Very Close Grip Bench
225x5
275x3
315x1

Incline Bench w/Dumbbells
85 for 5 held for 5 seconds all the way down to 1 rep

Stretching

Speed felt good on all sets. Thursday I believe we're taking our opener to a 2 board and then doing some assistance work. On Friday or Saturday I'll do back and rear delt assistance then shut it down for Worlds.
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9/26/2010 Island Strength

Accessory Day

DB Floor Press
25x10
40x10
60x10
80x10 3 Sets superset with/

Incline Tate Extensions
25x10 2 Sets and
40x10 1 Set

CG Pull-downs
2 Extended Sets 1-2 Minutes
With Bands / Without Bands
2 Hands / 1 Hand
Alot alot of reps x2

Band Pull-aparts
1 Set TF w/M-Minis

Scott
DB Floor Press
25x10
40x10 3 Sets Superset with/

DB Incline Tates
25x10 3 Sets

CG Pull-downs
A Whole Lot of Reps x2

Lifter X
Foam Boards
365x5

DB Floor Press
80x10 3 Sets Superset with/

DB Incline Tates
25x10 3 Sets

CG Pull-downs
Mucho Rep-o's x2

Fun in the House of Pain


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9/24/10

T-Bone Strength 09-24-10

Back and Rear Delt Assistance

Pullups with V-Handle
5 sets of 5 (Really surprised by that)

Halbert Shoulder Raises
5 sets of 12

Dumbbell Pullovers
3 sets of 10

Vogelpohl Pulldowns super set with Facepulls
2 sets of 20

Barbell Curls
2 sets of 20

Wrist Roller
4 sets

Really had fun with this workout. Figured I'd try some different exercises for fun and boy oh boy I hit my rear delts and lats hard! Those dumbbell pullovers really got a good stretch in the lats and also helped stretch my rib cage which should aid me in my arch. Also I really surprised myself with the pullups with the V-Handle. Getting 5 reps and not 5 singles was really surprising. I feel like I'm going to peak just in the nick of time.

Planned Attempts for myself:
584
600-606
622-633
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9/23/2010 Island Strength

Bench Day
Bar
135x5 2 sets
185x1
225x1
275x1
295x1 2-Board
325x1 2-Board
Put on 50" F6
405x1 3-Board
415x1 1/2-Board*

Slingshot 2-Board
295x5
345x3*

Foam Board
225x20

DB Incline Ext
40x8
35x10

Hammer Curls
Some x A Few

Big T
615x1 1-Board

Slingshot 2-Board
405x3

Foam Board
315x20

Scott
250x1*

2-Board
270x0

155x8

135x20

Incline DB Ext
25x20

Lifter X
405x1*

3-Board
425x1

Slingshot
315x9

Foam Board
225x20

Incline DB Ext
40x9
35x10

Great workout. Very high energy
level.


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9/20/10

T-Bone Strength 09-20-10

Crappy Bench Day

Floor Press
Bar
135x10
225x10
225x3
315x3 Felt like crap
315x3w/slingshot 5 sets
315x10

The Exercise Formally Known as the Womack
2 sets

V handle Pushdowns
2 sets

Crappy workout. Everything felt immensely heavy. More so than it should. I'm just going to write this off as a crappy workout and move on.
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9/19/10

9/19/2010 Island Strength

Access Day

FG DB Rows
60x10

Timed DB Rows
70x10 2 Sets

Suspended Bar Push-downs
Green Bands x10

Greens and Blacks
2 Sets of 10
Green Bands Only
To Failure

Band Pull-aparts
Minis 3x10

Side Laterals
Minis x10


Lifter X
Same Stuff
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9/16/10

9/16/2010 Island Strength

Bench Day
Bar
135x5 3 sets
185x2
225x2
315x1 3-Board
Put on 50" F6
405x1 4-Board
440x1 3-Board
425x1 2-Board

Raw 4-Board Rev M-Minis
315x5 3 Sets

Rev M-Mini JM Press
135x14
155x12

Hammer Curls
Light for some

Big T
Bar
135x5
185
225
315
405x1 4-Board
Put on Super Katana
545x1 4-Board
585x1 3-Board
645x1 3-Board*

Raw 4-Board Rev M-Minis
315x5 2 Sets
405x9

Rev M-Mini JM Press

Seated DB Extensions

Lifter X
Bar
135x5
185x3
225x3
315x3
405x1 4-Board
440x1 3-Board

Raw Rev M-Mini 4-Board
315x5 2 Sets
405x4

Rev M-Mini JM Press
Learnin 'em

Nice workout. Right where we need to be.
Viva Las Vegas!



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9/13/10

T-Bone Strength 09-13-10

Speed Bench...Sort of...

Bar
135x10
225x6
315x3
315x3 w/SlingShot (4 sets)
365x3 w/SlingShot (2 sets)
385x3 w/Slingshot (1 set)

Close Grip Paused High Rep Bench (These are extremely hard!)
185x20

Overhead Triceps Extensions
2 sets of 10

Cable Crossovers
2 sets of 10

Speed was extremely fast raw with 315 I mean extremely fast. This mini cycle of all these bands I believe may have helped. Good session today, feel good. Going for a big 3-board and 2-board Thursday I think but it all is according to what Steve has planned. We'll see what happens. Maybe a 650+ 3 board :)
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9/12/2010 Island Strength

Access Day (Deload)

Bench
Bar
135x5
225x3

Foam Board
275x5

Cable Tricep superset w/
Incline Tates 2 Sets

CG Pull-downs
A Ton

Lifter X
Bench
365x1
315x5
275x5

Foam Board
315x5

Cable Triceps superset w/
Incline Tates 2 Sets

CG Pulldowns
Alot


Just what I needed. Everything
was light and fast. Ready for Thursday.
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9/10/10

T-Bone Strength 09-10-10

Assistance Day

Dumbbell Rows

60x10
85x10
100x10
100x15
100x20

Pull downs (Hands faced inward)
5 sets of 10

Facepulls
3 sets of 10

3 way shoulders
2 sets of 12 reps each exercise

Hammer curls
3 sets of 16 (8 reps per arm)

Machine Curls
1 set to failure

Great session! My back held up great and I switched how I did the dumbbell rows. I went back to using a bench for support and man I hit my lats hard! Felt great. I literally feel my back growing as we speak. I'll be resting this weekend and going back at it next week. I'll go for something decent to a 2-board and something heavier than 615 to a 3 board. 600 is going to get destroyed on October 10th!
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T-Bone Strength 09-09-10

Lockout Work...Sort of

Warm ups up to 455x1 w/Slingshot
Add 3-board
545x0 Didn't feel right set up wasn't there
585x1 Easy
615x1 Easy shut it down was feeling drained.

Raw 4-Board
405x5 2 sets
405x7 1 set

Slingshot Pushups
1 set of 40

225 burn out w/Slingshot
I believe I got 36 reps?

Steve
Worked up to a 275 single raw, shut it down afterwards

Band Pushdowns

Scott
Worked up to 225 full range
Added 3 board
245x1
225x1
135x20

Did other stuff but I didn't catch it.

It was good to get work in while I was just in a funk as well as with everyone else. It was good to have this day now instead of 3 weeks from now at Worlds.
More rest, more calories, more supplementation, and more training is the solution to any problems of lethargy or anything similar. Will do back work later today.
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9/6/10

T-Bone Strength 09-06-10

Happy Labor Day!

Speed Bench
Bar
Bar+Doubled Monster Mini's
135+Doubled Monster Mini'sx3x2
205+Doubled Monster Mini'sx3x9 (3 different Grips, all felt strong)
295+Doubled Monster Mini'sx3x2 with SlingShot
315+Doubled Monster Mini'sx3 with SlingShot

DB Bench for reps
80lb Dumbbellsx25 (3 sets)

Kennelly Extensions
3 sets of 12

Rope Pushdown's superset with Overhead Rope Extensions (I refuse to call these Womacks)
1 set of 15/15
1 set of 12/12
1 set of 10/10

Was really pleased with this session. My main concern was if my back was going to hold up. It held up very well. I'm fairly confident in my speed. In doing this mini cycle of speed work, I can definitely say that there is a difference in how fast I blast weights off of my chest as oppose to a month or so ago. I'll add one band next week w/185 bar weight and see what happens. Very pleased with my progress. I have a feeling a big number is in store for me in Vegas. Will do Max effort bench on Thursday and do my accessory day Friday, switching my accessory day to Friday really has helped.
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9/5/10

9/5/2010 Island Strength

Access Day

Floor Press
Bar
135x5
185x3
225x2
275x1
310x0
225x17
175x20 Very Close Grip

Timed DB Rows
65x20-sec 3 Sets

Womacks
150 TF

Scott
Bar
135x5
185x2
225x1
235x1*
175x7
175x8

Timed DB Rows
3 sets x20-sec

Womacks
1 Set TF

X Lifter
310x3
175x20

Timed DB Rows
3 Sets x 20-sec

Womacks
1 Sets TF

I didn't get a PR but a good
training day anyways. Good times.


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9/3/10

T-Bone Strength 09-03-10

Back Assistance

Shrugs
Barx30
135x20
225x10
315x10 (2 sets)

Upright Rows
3 sets of 10

Dumbbell Rows
150x5 each arm 1 set, lower back cramped up like crazy, shut down the rows

Behind the Neck Pulldowns
3 sets of 12

Dumbbell Curls
3 sets

DB Cleans w/fat grips
2 sets of 20

Nothing special here. My lower back just cramped up like crazy. Very unusual. Gotta get some more salt and stretching in. I'll be alright its not a major injury. I plan on icing my body and relaxing my muscles before speed work Monday.
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9/2/10

9/2/2010 Island Strength

Bench Day

Openers - Sort of

Bar
135x5
185x2
225x2
285x1 Paused
3-Board 325x1
Put on 54" Super Katana
405x1 4-Board
405x1 3-Board
405x1 2-Board
Put on 50" F-6
405x1 3-Board
405x1 2-Board
405x1 1-Board Easy Touch, Easy Press

Slingshot
315x6

Big T
585x1 1-Board Easy
585x1 1/4"-Board Easy
Did lots more but thats the highlights

Slingshot
405x4

10-1 Repout w/135

Scott
Lots of sets of 10 w/135
155x10
175x5

Great workout. Great guys.



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