12/31/2011 Steve Denning

Deads

135x5
205x3
275x1
315x1
325x1
335x1

SLD
135x5 3 Sets

Tricep Push-downs
100x25 3 Sets

Mini Band Pull-aparts
3 Sets of 20

Still a bit under the weather,
but not a bad little w/o. Happy
New Year.

12/29/2011 Steve Denning

Still Sick But Lifting

Bench Press
Barx20
135x15
185x10
225x5

CG Pulldowns
110x20
140x20-30 not sure

I've lost some weight this
last week from being sick
but felt a little better today.
Some left shoulder pain, mostly
went away as I warmed up. Elbow
ok, but felt something in my left
forearm. Using a thumbless grip
for now.

12/19/2011 Island Strength

Accessory Day

Standing Military Press
Barx10
95x10
115x3
135x3 5 Sets

Band Assisted Pull-ups
1x5 Green/Blue

Straight-arm Cable Push-downs
110x10 3 Sets

Push-downs
130x10 4 Sets
140x10

Hammer Curls
15x20 2 Sets

DB Rear Delts
30x15

I think I've solved the weird Military
Press issue of the bar stalling at head
level while I shake all over. A thumbless
grip cured about 95% of it and 135 was very
easy for 5 sets of 3. Obviously this is very
light but theres improvement. My left elbow
continues to hurt on pulls. Couldn't do pull-ups.
The curls hurt a bit but I thought the blood might help.
Last workout till after Christmas...

12/17/2011 Island Strength

Squats

SSB
Barx10
145x5 2 Sets
235x5
255x5

DB SLDs
60x10
70x10
75x10

Face Pulls
90x40

12/16/2011 Island Strength

Bench Deload

Bar

135x5 2 Sets

185x3

Iron Chamber "300" Chart

235x6

250x4

280x2

265x3

235x6

Close-grip 3-Board (1-inch fm smooth)

275x4

225x10

DB Rows

50x20 2 Sets

My left elbow has been giving me trouble.

When I bench it's ok, but swinging plates

on and off the bar kill me from my elbow

all the way up to my hand. This deload was

easy and fast. No hand-offs, no spotter.

12/10/2011 Island Strength

Deadlift Day

135x5 2 Sets

205x3

275x1

325x1 3 Sets

Romanian Deadlifts

225x10 2 Sets

12/8/2011 Island Strength

Bench Day

Reverse-Band w/Sling Shot : )

Bar

135x5

Add Reverse Bands (Green)

225x5

315x3

Add SlingShot

365x1

405x1

445x1

455x1

CG Rev-Band 4-Board

315x5

365x5

Face Pulls

130x30 2 Sets

The Schmeck

Bar

135x5

225x3

315x3

405x.9

405x0 Near Death Experience

CG Rev-Band 4-Board

315x5

315x5

315x5

Big T

Rev-Band w/SlingShot

After Warm-up

545x1

CG Rev-Band 4-Board

405x5

315x10

We needed a fun bench day as grinding

raw full-range has been it for months.

12/5/2011 Island Strength

Bench Accessory Day

Seated DB Press
25x20
50x12

Seated KB Press
53x12
53x12
53x7

Band assisted Pull-ups
5x10

1-Arm Cable Pushdowns
70x10 4 Sets
90x10

The Schmeck
Seated DB Press
25x12
25x12
25x12

Band asisted Pull-ups
5x10

1-Arm Cable Push-downs
70x10 4 Sets
90x7

T-Bone Strength Plan

I have unfinished business...

Upon serious reflection this weekend, I've decided that the 700lb barrier as well as an elite total needs to fall. So I'm going to train like a 3 lift guy for the time being. Going to use a westside template as follows:

Monday: ME Squat and Deadlift
Wednesday: ME BENCH
Friday: DE Squat and Deadlift
Saturday: DE BENCH

I'm also going to continue to diet down as dieting down is really important to me. I feel I can be one of the best powerlifters in the world if I go down in bodyweight to around 242-275 and could really contend at the big meets. I will be training raw for quite sometime, but I will pick a meet, and do a 3 lift meet and also become a bench only guy and get that 700 bench, whether it be single or multiply.

Michael Jordan is coming back...

12/2/2011 Island Strength

Lower Accessory Day

SSB Squat

Bar

145x5

235x3 3 Sets

12/1/2011 Island Strength

Bench Day

Floor Press

Bar

135x5

185x3

225x1

295x1

315x0

275x1

135x30

135x20 w/close grip

Face Pulls

130x15 3 Sets

Incline DB Ext

25x25 2 Sets

The Schmeck

After warm-up

225x3

275x1 Real Easy

295x0 Close One

135x25

Incline DB Ext

25x20 2 Sets

Big T

After warm-up

365x1

385x0

135x30

Not sure what else Tony did...

Good day for Scott and just mis-grooved

the 295 or would have had a huge PR.

Way to go!