12/30/2012 Steve Denning

Bodybuilding Day

Military Press
Bar
95x3
115x3
135x3
145x3

EZ-Bar Curl
65x10 2 Sets

Front Delt Raises
2x15

1-Arm Incline Ext
25x15
30x13

Calf Raise
Bwt x30 1-Board


I've got the "crud" so did abbreviated training. Better
numbers are coming.

T-Bone Strength 2013 State Meet Plan

The USPA California State Championships will be my first meet in over a year and a half. Had a lot of personal changes and am back on track mentally to train. My goal at this meet is to bench in the mid 600's, nothing earth shattering, but its very doable. Breaking down my schedule, I will be training 3 days a week in the following manner:

Day 1: ME Bench
Day 2: Squats, Deadlifts, and assistance
Day 3: Bodybuilding Day/Bench Assistance

Brandon Lilly got me thinking. Steve has said for years I'm an explosive bencher and yet I continue to do speed work. Why? I'm plenty fast as is. I've never missed a weight because of a lack of explosive power off the chest, rather, I miss a weight at the top, during lockout. I've decided to remedy this by doing a lot of overhead pressing as well as a lot of other movements I normally haven't done in the past. I'll probably compete at SHW given my bodyweight is going from 305-320 fairly regularly given my hectic work schedule and irregular eating.

My main bench day I will work in my shirt the majority of the time and not use boards when in my shirt. Dave Hoff was quoted as saying that if you cant learn to touch a light weight in your shirt, you wont touch anything come meet day. He's right. I've ego lifted on boards and have put up insane 3-boards in the past (my best I believe is 745 to this day, I could be wrong). A huge 3 board doesn't do you jack shit on meet day. Its what you touch in training and bench at the meet that matters. I'm going to train with a TON of volume on my bench day, metal militia style. This will primarily involve a lot of raw lockout work with multiple boards and rack lockouts, tons of benching in my shirt, and lots of triceps and upper back assistance. I will not neglect doing triceps assistance work. I've let myself down in the past and have bombed as a result of not training my triceps efficiently as I could have. If I bomb out at this meet, it wont be for a lack of effort. I figure I will rotate a 3RM, 2RM, 1RM system. Looks like this:

Week One: Work up to a 3RM, go down to 75% of said 3RM and work back up to a heavy triple.
Week Two: Work up to a 2RM, go down to 75% of said 2RM and work back up to a heavy double.
Week Three: Work up to a 1Rm, go down to 75% of said 1RM and work up to another heavy single.

At this stage in the game, I have approximately 12-13 weeks to get my shirt dialed in, have weights touching, gain some bodyweight, and lift big ass weights. My squat and deadlift training will be designed to help my bench but also, just help me get stronger all over. I think I have a solid plan here and could very well lead my to my first state title in over 6 years. We will see how this works out!

12/28/2012 Steve Denning

Speed Bench
Bar
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w/4-turns
1 Set of 3

DB Bench Press
60x10
70x10
90x10
70x10

WG Pull-downs
100x15 2 Sets
110x15 2 Sets

Suspended Bar Push-downs
12 w/Avg and Small Bands
12 w/Avg, Small, and M-Mini Bands
TF (About 15) w/Avg, Small, and M-Mini Bands

Shrugs
135x20 CG
135x20 Snatch-Grip (Harder)
225x20 MG

Scott
Speed Bench
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w-4-turns
1 Set of 3

DB Bench Press
50x10
50x10
70x8 (TF)
55x10

WG Pull-downs
100x15 2 Sets
110x15 2 Sets (Maybe 10 on last set)

Suspended Bar Push-downs
2 Sets of 12 with Avg, and Small Bands
10 w/Avg, Small, and M-Mini Bands

Shrugs
135x20 3 Sets

Very good workout. My bwt down
to 244 with workout clothes on. If I
can continue to lose fat and build muscle
I can meet my competition goals at 242lbs.

12/26/2012 Steve Denning

Deadlift Day

135x5 2 Sets
205x3
275x1 4-Singles

Scap Retractions w/Dbl Avg Band
3x30-seconds

DB Rear Delts
3x12

12/23/2012 Steve Denning

Accessory Day

Military Press
Bar
95x3
115x3
135x3
145x3

Upright Rows
Barx10
65x10
75x10
75x10

Tricep Push-downs Giant Set
110x10
120x10
130x10
140x10
150x10

Superman Abs
x2

Calf Raise
3x30 w/Bwt

Scott
Bar
95x3
115x3
135x3
145x3
155x3

Upright Rows
Barx10
65x10
75x10
75x10

Tricep Push-downs Giant Set
110x10
120x10
130x10
140x10
150x3

Superman Abs
x2

Calf Raise
3x30 w/Bwt

Working the front delts.

T-Bone Strength 12/21/12

Lockout Training

Close Grip Bench
315x5x5

4-board
315x3
365x3
405x3
425x3
455x3

Seated Rows with wide grip
3 sets of 10

Shoulder Lateral Raises
3 sets of 10

Bicep Curls
3 sets of 10

Good session. 455x3 is probably a pr but I honestly could care less. Its a 4-board. Anyway...

I have a simple philosophy in going into this state meet. My split is as follows:

Day One: Max Bench
Day Two: Legs, Back, and Assistance.
Day Three: Rotate Lockout, Speed, and Repetition Work.

I also will only use boards raw. I plan on working in my shirt and focusing on benching weights full range in my shirt sort of a Metal Militia philosophy. I am determined to get a decent lift in when I return to the platform. Will get into my shirt after the first of the year.

12/20/2012 Steve Denning

Bench Day

Hepburn "A"
Bar
135x10
185x3
225x3
275x1 5 Singles

CG Pull-down w/Pause
140x15 3 Sets

Band Pull-downs
Avg Band x10

DBBP
50x10
70x10
80x10

Shrugs
135x20
225x20 2 Sets

Scott
225x1 5 Singles

CG Pull-downs w/Pause
140x15
140x30

Band Pull-downs
Avg Band x10

DBBP
40x10
50x10
60x10

Shrugs
135x20 3 Sets

Andrew
185x1 5 Singles

CG Pull-downs w/Pause
140x15 3 Sets

Band Pull-downs
Avg Band x10

DBBP
30x10
40x10
50x10

Shrugs
135x20 3 Sets

Bwt at around 242 right now. Really feeling it
on the bench. Scott and Andrew getting back
in the swing of training. All is well.

T-Bone Strength 12/18/12

ME BENCH

Raw Full Range Bench
Bar
135x10 (2 sets)
185x8
225x3
245x3
275x3
315x3
335x3
365x3
405x3
285x3
305x3
325x3

Rack Lockouts Mid Pin Height
225x5
315x5
405x3
425x3

Rack Lockouts High Pin Height
315x5
405x5
495x5

Front Pulldowns
1 set of 50

Pec Dec
2 sets of 20

Ass kicked. Contest prep for USPA California State Meet 2013 has begun!

12/16/2012 Steve Denning

BB Day

Standing Military Press
Barx10
95x8
115x8
135x8

Upright Rows
Barx10
95x10 3 Sets

1-Arm Incline Ext
25x15 2 Sets

DB Front Raises
2x15

I am starting to think alot of the things I have believed
through the internet training gurus the last several years
is crap. Like it's not good to train the pecs and front
delts hard. Upright rows make your rotators explode,
curls are for girls. I'm going to start all over and get all
these areas strong! Because they certainly are not strong
right now. Abs! OMG. Calves. One strict pull-up is not
within my ability, so when people see I've done a 418lb
bench they don't understand and now I don't either. Leaving
my ego at the door and getting stronger.

T-Bone Strength 12/12/12

12/12/12 Oh my!

Reverse Band Deadlifts No Belt
Bar
135x8
225x5
315x5
405x5
495x5
585x3
605x1
495x12

Front Squats
Bar
135x5
185x5
205x5

V-Grip Pulldowns
1 gigantic set of 50 reps

Lying Hamstring Curls
3 sets of 15

Abs

12/12/2012 Steve Denning

Squats Day

SSB Squats
Bar x 5
155 x 5
205 x 5
215 x 5
220 x 5

Scap Retractions
Avg Band x 1-Minute

DB Rear Delts
3 Sets of 15

T-Bone Strength 12/10/12

Bench Stuff

Close Grip Bench
Bar
135x8
185x5
225x5
275x5
315x5 (3 sets)
385x1
365x5 w/SlingShot

Z Press
135x8
155x8
185x5

Behind the Neck Pulldowns
3 sets of 10

Pushdowns
3 sets of 10

Abs

Quick session. Bench felt good. A little tired and off from being sick but I'm on the road to recovery. All weights were easy. Gonna keep on truckin...

112/9/2012 Steve Denning

Steep DB Inclines
40x15
50x15
50x10

1-Arm Cable Curls
60x10
60x10
70x10

Forearm Curls
115x20
115x20
115x20

Calf Raise on 1/2 Board
Bwt x30 3 Sets

Crunch against 2-Mini Bands
2 Sets of 15

Rolling Extensions
40x20

Low energy tonight but got some blood
flowing.

12/7/12 Steve Denning

Pearl Harbor Day - Never Forget

Hepburn Bench
Bar
135x10
185x3
225x2
255x2 8 Sets Tonnage: 4,080lbs

CG Pull-downs
150x15
Add double mini band
150x15
150x15

Band Pull-downs w/Avg Bands
2 x 10

Scap Retractions
1x25 Dbl Avg Band

Palms-in DB Press
50x15
70x15
80x15

Rope Extensions
150x12
150x6

Rotator Cuff Work
4x15 with Mini Band

Since I started this program very light this was
pretty easy. I like the direction I'm going and
believe some PRs are in the future.

T-Bone Strength 12/06/12

Squats

Bar
135x8
185x5
225x5
315x5
405x5
Add Belt and Knee Wraps
495x3
545x2
405x8

RDL
225x8
275x8
305x8

Seated Leg Curls
3 sets of 15

T-Bar Rows
3 sets of 10

Neutral Grip Pulldowns
3 sets of 10

Abs

Ass officially kicked. These sessions greatly enhance GPP and make me stronger overall. 545x2 felt solid and 405x8 was very humbling. I'm confident in a 600 raw squat in my future. Still trying to figure out why I'm only 295-300 all the time. Gonna have to look at my diet or something but I need to gain weight...

12/5/12 Steve Denning

Accessory Day

Deadlifts
135 x 5 Singles
205 x 3 Singles
225 x 1

Got to lift with Pastor Ron, introduced him to reverse-band bench.
Starting crazy light on deads but these will get bigger and funner.
Yes, funner.

T-Bone Strength 12/03/12

5/3/1

Standing Push Press
Bar
95x5
135x5
185x5
225x5
245x5
135x10 (2 sets)

18 in Rack Pull
Worked up to 585x1
Included a 495 double overhand hook grip for a single which was a pr

Womacks
2 sets of 12

3 way shoulders
2 sets

Abs

Starting a 5/3/1 type routine. I'm going to systematically attack all points on my body and work weak points like crazy. Gonna try to combine cube method and 5/3/1. In thinking about it, having a big overhead press couldn't hurt. Plus its what I need to start with in terms of how I rotate all exercises. I think this will be very good for me. I'm a very fit 300 right now and have loads of room to grow. I think I can gain 20lbs in 4 months before state meet. Just want to get another meet under my belt and work towards being relevant again.

12/3/2012 Steve Denning

2013 Plan

I plan to compete twice in 2013 though I have no particular meets in mind. My plan is to improve
my raw strength. I'll probably compete at 242 though 275 isn't out of the question
if I can do so and not be a fatty. The basic training outline as of now, though it will evolve as time goes on and movements will be changed as needed, looks like this:

Bench Day
As old school as it gets. A modified Hepburn routine using 8 Singles morphing into 8 doubles and finally 8 triples. This has already started with 8x1 with 255. This 8x1 into 8x3 alternates with a 5x5 plan that is the classic same-weight 5x5. This started at 235.
Lats
Traps
Triceps


Bodybuilding Day
Steep Incline Press
Curls
Forearms
Abs
Calves

Posterior Chain Day
Squats or Deads
Rear Delts

11/2/2012 Steve Denning

Accessory Day

Steep DB Inclines
25x15
40x15
50x15

Cable Curls
60x10
70x10
70x5
70x5

Forearm Curls
115x20 2 Sets

Calf Raises on 1/2 Board
Bwt x 30 2 Sets

That was different! Forgot abs and light flyes.

11/30/2012 Steve Denning

Bench Rep Day

Bar
135x10
185x3
225x1
235  -  5 Sets of 5 Tonnage: 5,875lbs

DBBP Palms facing
50x10
70x10 3 Sets

WG pull-downs
90x10
100x10
110x10
120x10

Shrugs
135x10
225x20
275x10
225x20

Rotator Pulls w/band
4 Sets of 15

Fun with old school 5x5.

T-Bone Strength 11/29/12

Back Assistance

Hammer Strength Row
3 sets of 10

T-Bar Row
3 sets of 10

DB Row
Worked up to 150x15 (3 sets)

Rear Delt Machine
2 sets of 20

Pulldowns
1 Giant Set running the stack down

Hammer Curls
2 sets of 15

Abs

Nothing special here. Just some assistance work and some volume to add size. I'm sitting at 302 bodyweight and no matter what I eat I cant gain weight. This has never been an issue before!!! Will figure out something, whether I'm adding chemicals to my training or more food.

11/28/2012 Steve Denning

Extra Workout

SSB Squats
Bar x10
155x5 2 Sets

DB Rear Delts
3x10

T-Bone Strength 11/26/12

ME BENCH

Heavy Triple then Single with 80lbs of Chains Raw

Bar
135x8
185x5
205x3
225x3
295x3
315x3
365x3
405x1

3-board w/chain
245+80lbs Chainx15 (3 sets)

Standing Single Arm DB Shoulder Press
5 sets of 5

Rolling Triceps Extensions
3 sets of 10

Machine Rows
2 sets of 12

Abs

Kickass session. 405+80lbs of chain was a damn struggle but I got it. Figured I'd give it a shot. Theoretically 485? I think so. Not a bad way back. Was dealing with a really strained left pectoral muscle but I'm all healed up now.

11/24/2012 Steve Denning

Extra Workout

Shrugs
225x20 2 Sets

Rope Extensions
110x15 3 Sets

Band OH Extensions
Avg Bands 1 Sets of 15

11/24/2012 Steve Denning

Speed Bench
Bar
135x10
135 w/Choked Mini Bands + 3 turns
8 Sets of 3

DB Bench Palms Facing
65x10
75x10
85x10

CG Pull-downs
150x20
Add dbl mini band
150x20
150x11 take off band - 150x9

Rotator Movement w/Mini Band
Palms-up 2x15
Palms-down 2x15

Band Pull-aparts
2x15

11/18/2012 Steve Denning

Accessory Day

Seated Cable Rows
110x15 4 Sets

DB Skull Crushers
35x12 3 Sets

Cable Curls 1-Arm
60x10 3 Sets

Steep DB Inclines
35x20 2 Sets

Cable Flyes
60x20 2 Sets

T-Bone Strength 11/17/12

Speed Deadlifts
405x1 (8 sets)

Leg Press
5 sets of 10

Seated Leg Curl
3 sets of 10

Leg Extensions
2 sets of 12

T-Bar Row
3 sets of 15

Pulldowns
3 sets of 10

Hammer Curls
3 sets of 8 (Each Arm)

Abs

Out. I really am curious to see what my 1RM in the deadlift is. I've never been this lean at this heavy of a bodyweight before. I weighed 309 today but my strength is improving and my physique is changing. I feel great. Maybe 308 will be my home for awhile? All depends on my food intake. Pretty pleased with training. Got a goal of a 600lb pull for myself as a side goal but wont stop me from benching 700+...

11/16/2012 Steve Denning

Bench Day

Starting Hepburn Protocol @ 80%
Bar
135x5 2 Sets
185x3
225x3
255x1 8 Singles Tonnage: 2,040lbs

JM Press
135x6 4 Sets

DB Rows
55x5 3 Sets
65x5
90x5

Shrugs
225x20 2 Sets

Rotators w/Mini Band
2x15 Palms-down
2x15 Palms-up

Band Pull-aparts
2x15

Scott
Hepburn Protocol
225x1 8 Singles

JM Press
135x6 4 Sets

DB Rows
5x5 Not sure of the weights

Shrugs
225x10 2 Sets

Rotators w/Mini Band
2x15 Palms-up
2x15 Palms-down

Band Pull-aparts
2x15

The Q
Hepburn Protocol
225x1 8 Singles

JM Press
135x6 Had a twinge in forearm on 2nd set, shut it down.

Rope Push-downs
3x15

Nice to get back at it. This was a "rep" day and will
progress to finishing with 5x5 in the weeks ahead.

11/12/2012 Steve Denning

IPL Worlds

I'll give you the run down...first I make no excuses for my poor performance. Thats on me. I peaked about 2-weeks early, tried to reboot and didn't. I didn't warm-up properly. Very chaotic warm-up area and confusing roster announcing. My shirt was nearly ready for competition. Nearly ready is not being ready. No one available to set shirt(s) properly. Again, my responsibility.

1st Lift: 413lbs. Went 3/4's up and got out of the groove.

2nd Lift: 440lbs. Touch, no press. Getting choked by the shirt. Seeing stars.

3rd Lift: Not taken.

Back to the drawing board.

1. Ease back into training.
2. Include more full-body movements plus abs.
3. Work on set-up for strong leg drive and arch.
4. Include full ROM equipped benching.
5. Recomp physique going down to 242lbs.
6. Hit 200 kilos in competition.
7. Continue to be awesome.

Scott had a similar kind of day. Didn't get his opener, 265lbs. Will also continue to be awesome as he attains his goal of losing weight.

Many thanks to my wife Donna and daughter Porschia as they cheered for us. We had alot of fun regardless of the lifting outcome.

T-Bone Strength 11/09/12

Lockout Work

Cambered Bar Bench
315x8 (3 sets)

4-board
405x5 (3 sets)

Incline DB Bench
100x20
115x15

Vogelpohl Rows
3 sets of 10

Pullups
3 sets

Side Lateral Raises
3 sets of 10

Hammer Curls
2 sets of 15

Nothing special here. Benching with a cambered bar is unique as all get up. Its really hard to control on the way down because of the bar wanting to twist around. Repping 315 is fairly easy; and I'm certain if I tried I could get close to 20 reps. All in all good day. Solid week. Thinking of going multiply at my next meet instead of single ply. Been debating this for a little while now. Will continue to figure it out.

11/8/2012 Steve Denning

Taper

5-min treadmill walk
Foam Roller, Back and Chest

BP
Bar
Comp Set-up
135x2 5 Sets
135x10

CG Pull-downs
120x25

Push-downs
120x10

Pre-meet jitters off the chart. Trying
to visualize competed lifts, staying
positive etc.

T-Bone Strength 11/07/12

Legs and Back

Squats
Bar
135x8
225x5
315x1
405x3
455x2 (2 sets)
315x7

Barbell Shrugs
3 sets of 10

Front Pulldowns
3 sets of 10

T-Bar Row
3 sets of 10

Barbell Row
3 sets of 12

Curls
3 sets of 8

Abs

Legs are getting stronger which is a nice perk. I've always been a good squatter and I'm actually surprised at how well I squat now. Been wearing my knee sleeves and belt only. Grip strength is coming along well as I shrugged 405x10 with a double overhand grip tonight. All in all progressing forward.

TBone Strength 11/05/12

ME BENCH

Shirted 3 board

Bar
135x5 (2 sets)
185x5
225x3
315x2
365x2
405x1
Add 3 board
455x1
Add Single Ply Super Katana
585x1
635x1
655x1
Took off Shirt
315x10 (2 sets)

DB Shoulder Press
3 sets of 10

Skull Crushers with Straight Bar
3 sets of 10

Pec Dec Machine
2 sets of 20

Abs

First time handling straight weight in my shirt in quite sometime. Nothing felt overly heavy per se, just need to get use to handling straight weight again in my shirt. Handling 805 was great, but having the bands help me guide it really helped out. 655 was a fairly easy press and I could have gone much heavier but I'm leaving room in the tank for more in the future. Gonna do a slight alteration to my training schedule and lift monday wednesday and friday to give myself more time for recovery in between workouts as the weight I'm now handling is so extreme that I need the extra time. Squats and back stuff today!

11/4/2012 Steve Denning

Accessory Day
Last real training before Worlds.
I've developed some shoulder pain
but it's going to have to see me through.

Light Bench
Bar
135x5 2 Sets
185x3
225x3
275x1
135x20

Outter Rotator Cuff w/Mini
2x20 Palms up
2x20 Palms down

I didn't post last Thursdays Bench Day.
That tells you how it went. I didn't
feel strong at all. My last warm-up
was 425x1 2-Board. I touched 440
but had it waaaay to high up to make
it. Nevertheless, all the best preparations
that can be made have been. One bad day
doesn't mean much, I am calling it a
muligan. I'll do a couple sets with 135 on
Thursday and be ready to lift big next
Monday.

Q had a great Bench Day hitting rev-band
300x1 and 315x1.

T-Bone Strength 11/01/12

Back Training

Rack Pulls (Bar just below the knee)
135x5 (2 sets)
225x5
315x3
405x2
495x1
585x3
635x1
700x1*(PR?)
495x7

Hammer Strength Row
4 sets of 10

DB Row
3 sets of 12

Double Underhand Pulldowns
3 sets of 12

Hammer Curls
5 sets of 6

Solid Session here. Getting a much thicker and stronger back. Going to aid a lot in my quest to return to the platform and dominate like I know I can. Lockout/Speed work tomorrow.

T-Bone Strength 10/29/12

ME BENCH

Bar
135x5
185x5
225x5
275x5
Add 2-board
315x3
365x3
405x3
435x3
Add Slingshot
455x1
475x1
505x2

4-board
405x5
455x3
315x20

Incline Tates
3 sets of 10

Pulldowns
2 sets of 15

Plate Raises
3 sets of 10

Abs

Needed a break from my shirt after benching 805. Forgot to log the work I did last week but it was nothing special. Will be back in my shirt beginning my camp for March's State meet. Will be doing shirted 3-board next week. Pretty pleased to rep 435x3 to a 2-board and get 505x2 with my slingshot to a 2-board. Strength is going up quite nicely. Weighed in a little light today at 306 but I'll work on that.

10/28/20112 Steve Denning

Accessory Day

CG Incline Press
135x5
155x8
185x6
225x4
175x10

Rolling Ext - Rest-Pause 30-seconds
45x22 rest 30sec
45x6 rest 30sec
45x5

WG Pulldowns + scap retractions
100x10 (of both movements)
120x10
140x10

1-Arm Blue Band Extensions
1-Set to failure

Scott
CG Incline Press
135x8
145x6
155x4
135x10

Rolling Ext - Rest-Pause 30-sec
35 for 3 sets, not sure on reps

WG Pulldowns + scap retractions
100x10
120x10
140x10

1-Arm Blue Band Extensions
1-Set to failure

The Q
CG Incline Press
135x8
155x6
175x4
155x10

Rolling Ext - Rest Pause 30-sec
35 for 3 sets, not sure on reps

WG Pulldowns + scap retractions
100x10
120x10
140x10

1-Arm Blue Band Extensions
1-Set to failure

Rockin the tri's hard tonight. Opener
next week and rest up for the show.

10/26/2012 Steve Denning

Bench Day
Bar
135x5
185x3
225x1
Put on SK
405x1 3-Board
460x1 2-Board* Empty Bar BAM!

CG Raw BP
265x3
290x2
225x10

Outer Band Rotations w/Mini Band
2x15 Palms up
2x15 Palms down

Rope Extensions - Rest Pause
150x20 30-sec rest
150x4   30-sec rest
150x3  

Scott
135x5
225x3
275x3 2-Board
285x2 miss 3rd

295x5 5-Board
290x4 5-Board
225x10 4-Board

Out Band Rotations w/Mini Band
2x15 Palms up
2x15 Palms down

Rope Extensions - Rest Pause
150x15 30-sec rest
150x4   30-sec rest
150x3

The Q
Up to 225x1
Didn't feel well so shut it down.

Easy PR! Easy touch and easier press. I
can bench this. Just had a wisdom tooth
pulled yesterday so was far from my best.
I can't wait for Vegas!

T-Bone Strength 10/22/12

ME BENCH

Reverse Band Shirted Bench
Bar
135x10
185x5
225x3
315x1
Add Bands
405x1
495x1
Add Slingshot
605x1
Add Single Ply Super Katana
675x1-3 board
715x1-3 board
765x1-2 board
805x1-2 board***PR

Close Grip Reverse Band
500x5
515x3
530x1

Rolling Triceps Extensions
4 sets of 12

Rear Delt Machine Thingy
3 sets of 12

OARPS
2 sets of 12
Superset with Abs

Done. 805 felt like a damn condo in my hands but I managed to get it. Was a bit of a grind at the top. Definitely am going in the right direction. March 16th, 2013 cant come soon enough.

10/21/2012 Steve Denning

Skipped out on the accessory work today because of a toothache. Luckily my friend Ben Eroen just graduated from USC Dental School and got me a 9am appointment in the morning. So I should have enough time to fix this and be on track for a big push on Nov 12th. I'll post Scott and Q's workout later.


Steve

10/18/2012 Steve Denning

Bench Day
Bar
135x10
185x3
225x2
275x1
295x1
320x0 miss

Put on SK
405x1 3-Board
425x1 2-Board
440x1 1-Board *PR

CG Raw BP
265x3
275x3

Band Rotations
2x15 Palms up
2x15 Palms down

Rope Pushdowns
150x15
150x15

Hammer Curls
35x20

Easier 1-Board touch than 10/04.  A little
out of groove but ok press. This will be
my opener, 452 2nd and 465 3rd.

Scott
225x6
245x4
260x2

The Q
205x6
225x4
245x2

The guys had to cut their session short due to
a meeting.

10/14/2012 Steve Denning

Floor Press
Bar
135x10
185x3
225x3
275x1
315x1*
235x15*

CG Pull-downs
110x15
120x15
120x15

Outer Band Rotations
2x15 Palms down
2x15 Palms up

Rope Extensions
120x25

PRx2.

T-Bone Strength 10/11/12

Accessory Day

Squats

Bar

135x8 (2 sets)

185x5

225x5

275x3x3

315x5

Seated Hamstring Curls

3 sets of 12

Hammer Strength One Arm Row

3 sets of 10

Lateral Shoulder Raises

1 set of 20

1 set of 15

1 set of 12

Assisted Pull up Machine

3 sets of 10

Ez Bar Curls

3 sets of 12 

Hammer Curls

2 sets of 12

Weights were not the greatest on this day. Only worked up to 4 plates per side on the Hammer Strength one arm row, which is very low for me. Tired and beat up. Need a deload. May have to postpone my attempt at an 805 reverse band bench and let my body heal up. Been hitting it hard for over 10 weeks plus so I think its time. Current goals include, but are not limited too:

500 raw

700 single ply

800+ multiply

Add mass on my arms

Increase upper back thickness

I feel this will contribute to a bigger bench. I currently have 22 inch biceps and 16 inch forearms. I think 24 inch biceps and 18 inch forearms is ideal. Make my shirt tighter and get more of a pop. We will see how this experiment goes.

10/11/2012 Steve Denning

Bench Day
Raw Reverse Green Bands
135x10
add bands
225x5
315x1
405x1*
315x10

PR with no spotter or hand-off.

T-Bone Strength 10/8/12

ME BENCH

Floor Press
Bar
135x8
185x5
225x3
275x3
315x3
365x3
385x3
405x3
Add Slingshot
365x10

Incline Bench
225x5
275x3
315x3

Pushups with Chains
3 sets to Failure

Pushdowns
3 sets of 12

Abs

Wasnt into it today. Still happy to get a triple with 405. Will get refocused and back into the gym Thursday. Gonna go for a big weight next Monday in my shirt, then take a deload after.

10/7/2012 Steve Denning

Accessory Day
CG Pull-downs
150x20
150+Mini x15 2 Sets

WG Pull-downs
110x15 2 Sets
120x15

CG 5-Board
135x15
225x15
315x15

Scott
CG Pull-downs
150x10
150+Mini x10 3 Sets

WG Pull-downs
110x15 2 Sets
120x15

CG 5-Board
135x15
225x15
275x15

The Q AKA  "Sleeping Beauty"
CG Pull-downs
150x15
150 +Mini x15 2 Sets

WG Pull-downs
110x10
100x15 2 Sets

5-Board
135x15
205x15
225x15

Quick and Dirty.

T-bone Strength 10/4 and 10/5

Legs and Back 10/4

Squats
Bar
135x5 (2 sets)
185x5
225x3
275x5
315x5
405x3
455x3

Deadlifts
315x4x4
405x2x2
315x8

Hamstring Curls
3 sets of 10

DB Rows
3 sets of 15

Upright Rows
3 sets of 10

Hammer Curls
3 sets of 10

Abs

10/5

Speed Bench
225+80lbs Chainx3x9 3 different grips

Rack Lockouts
315x5
405x5
455x3

Skull Crushers
3 sets of 10

Incline Single Arm DB Extensions
3 sets of 8

Front Pulldowns
3 sets of 10

Side Bends
3 sets of 12

Ass officially kicked. Bodyweight up. Life is good.

10/4/2012 Steve Denning

Bench Day
Bar
135x5 2 sets
185x3
225x1
275x1
300x1
Put on SK
405x1 4-Board
425x1 2-Board
435x1 1-Board

CG Raw Bench
255x5
270x3

Outward Rotator w/Mini
2x15 Palms-up
2x15 Palms-down

Rope Extensions
150x15 3 Sets

Hammer Curls
40x15
40x10

Scott
Iron Chamber Gym
220x6
240x4
265x2
245x3
220x6

Q
Iron Chamber Gym
210x6
225x4
255x1 miss 2nd rep
205x6

Very tough touch with 435, easy press.
Just about out of air...used baby powder on
arms and shoulders to get shirt sleeves
snugged in. Worked good. Scott has got
some momentum started and will be ready
on Nov 12th. Q needs to decide on a meet
and start competing.

T-Bone Strength 10/01/12

ME BENCH

Max Attempt with Slingshot

Bar
135x5
185x5
225x3
315x1
365x1
405x1
Add Slingshot
435x1
455x1
495x1
515x1** PR
315x20

DB Bench
110x10
130x10
150x6

Shoulder Press Machine
3 sets of 20

Womacks
3 sets of 10/10

V-Bar Pulldowns
3 sets of 10

Abs

515 was a little bit of a struggle but I got it. I had more in the tank, but decided to shut it down. Letting my elbows rest definitely a good idea. Will continue to hammer at this 500 raw bench. Need to do some fine tuning to my training. Will get back in the shirt shortly.

9/30/2012 Steve Denning

Accessory Day

CG Pull-downs
150x20
150 + Mini Band x15
150 + Mini Band x15

WG Pull-downs
100x15
120x15
130x15

Rolling Extensions
25x15
35x25

Slingshot Pushups
x40
x25

Scott
CG Pull-downs
150x20
150 +Mini Band x15
150 +Mini Band x15

Rolling Ext
25x15
35x20

Slingshot Pushups
x60
x25

The Mysterious "Q"
CG Pull-downs
150x15
150 +Mini Band x15
150 +Mini Band x15

WG Pull-downs
100x15
110x15
110x15

Rolling Ext
25x15
25x15

Slingshot Pushups
5 Sets of 10

Pump Fest.

9/27/12 Steve Denning

Bench Day
Bar
135x10, x5
185x1
225x1
275x1
315x1 2-Board
Put on SK
405x1 4-Board
405x1 3-Board
440x1 2-Board Easy Touch Easy Press

Raw CG Bench
250x5
265x3

Outside Rotator Movement w/Mini
Palms-up 2x15
Palms-out 2x15

Rope Extensions
140x15
140x15
130x15
110x15

Hammer Curls
35x15 2 Sets

Scott
After warm-up
225x1
275x0
275x1
2-Board
225x7

The Q
After warm-up
225x1
245x1
270x1 PR!
2-Board
225x5

No Shirted PR on the 2-Board
but 440 was easy and I wanted to
end on a positive note. 455-465
is very do-able. Sleeves are really tight
so I'm going to stretch them out just
a bit. That should help getting the weight
down to my chest. Scott had a down day
but will come back and Q got a PR.

T-Bone Strength 9/24/12

Standing Military Press
Bar
135x8 (2 sets)
155x4
185x4
205x4
225x4
255x2
255x2
155x10

DB Shoulder Press
3 sets of 10

Bent Over Side Laterals
3 sets of 12

Overhead Triceps Extension w/DB
3 sets of 10

Womacks
2 sets of 15

Abs

Gave my elbows a break today. Been having a little tension in my elbows from training so heavy. Wanted to do pressing so I decided to do some overhead work. Its always fun. Big shoulders don't hurt.

9/23/212 Steve Denning

Accessory Day
DB Rows
30x15
60x15
70x15
KBx20

DB Rear Delts
3x15

Band Pull-aparts
Mini x 20

CG 5-Board
135x15
225x15
295x15

Rolling Ext
35x30

Scott
DB Rows
3x15

CG 5-Board
135x15
225x15
275x7

Rolling Ext
35x15

I'll hit a 2-Board PR Thursday, triceps
getting much stronger. I have a shot at
Worlds...

T-Bone Strength 9/20/12

Upper Back Assistance (Forgot to post this)

Hammer Strength one arm row
Worked up to a personal best of 7 plates per side for 8 reps
5 total sets

Pulldowns
3 sets of 10

DB Rows
120x10
150x20

Bent over side laterals
2 sets of 12

RDMT
3 sets of 10

Seated Machine Rows
2 sets of 12

Abs

Doing work. Back is MUCH thicker and stronger than it has been in sometime. Feeling healthy and ready to put up a big number.

9/20/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x2
225x1
275x1
295x1
Put on SK
4-Board 365x1
2-Board 405x3, 1st and 2nd NT. 3rd Good
Soaked shirt down, sleeves in tighter
405x1 Touch and Empty Bar Syndrome, BAM!

Raw CG Bench
245x5
255x3

Rotator Cuff Movement with Mini
Palms Down 2x15
Palms Up     2x15

Rope Push-downs
130x15
130x15
120x15
110x15

Hammer Curls
35x12 2 Sets

Scott
After warm-up
275x0 Back Spasm
245x1
225x4
Shut it down

The Q
225x1
245x1
255x1
265x1 Ties PR
2-Board 205x10

I did a de-load of sorts. Nothing heavy. Try to
get lighter weights to touch. Learning more about this
shirt. I know how to hit a 1-Board for sure. Now to get
down to the chest...

T-Bone Strength 09/17/12

ME BENCH

Close Grip Iron Chamber w/doubled mini bands
Bar
135x5
185x5
225x5
Add Doubled Mini's
325x6
350x4
390x2 (Really tough set)
375x3
325x6

DB Incline Bench
3 sets of 10

Womacks
2 sets 10 reps each

Oarps
2 sets of 15

Seated Straight Bar Rows
2 sets of 10

Intended on going in my shirt but I left it at home. So I changed things up. 390x2+doubled minis was a really tough set. I kept everything close grip, pinky on the ring. Strength has never been better. Will do shirted 3 board next ME day. Keeping it rollin!

9/16/2012 Steve Denning

Accessory Day

CG Pull-downs
150x15
150 + Mini Band x15 2 Sets

WG Pull-downs
100x15 2 Sets
120x15

Rolling Ext
30x15
40x12
40x20

Slingshot Push-ups
x35
x35
x30

Band Pull-aparts
Mini x20

Scott
CG Pull-downs
150x15
150 + Mini Band x15 2 Sets

WG Pull-downs
80x15
100x15
100x15

Rolling Ext
30x10
40x10
40x10

Slingshot Push-ups
x37
x26
x20

Band Pull-aparts

The Q
CG Pull-downs
150x15
150 + Mini Band x15 2 Sets

WG Pull-downs
80x10
100x10 2 Sets

Rolling Ext
30x15 3 Sets

Slingshot Push-ups
x20
x12
x10

Band Pull-aparts


Lats, Tris, and Chest hit hard bodybuilding style.

T-Bone Strength 09/13/12

Back and Leg stuff

Rack Pulls w/bands
Worked up to 405x3

Deadlifts
225x2 6 sets

Arched Back Good Mornings
3 sets of 5

DB Rows
5 sets of 10

Leg Extensions
3 sets of 20

Abs

Strong back and legs=Strong Bench. Yes, my math is correct. I basically will train my back and legs to get them strong as possible to help aid my bench. Back in the shirt Monday. Speed Bench tomorrow. I will get 500 raw, 700 shirted single ply, and 800+ multiply. Watch me!

9/13/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x3
Add 3-Board
275x1
Add SK
405x2
425x1
485x0 miss
405x3

CG BP
235x5 2 Sets

Rotator Cuff
2x15 2 movements

Rope Ext
130x15
130x15
110x15
100x15

Hammer Curls
2x15

Scott
After warm-up
3-Board
275x1 grinder
275x1 easy
295x1
305x0 miss

Didn't get much pop off the chest on
my 485 attempt. Probably brought it
too far down out of the shirt. No
problem, I'm learning this shirt. On
to 2-Boards and it gets more interesting.

T-Bone Strength 09/10/12

ME BENCH

Reverse Band Shirted Bench

Bar
135x6
225x6
315x1
405x1
Add Bands
515x1
Add Single Ply Super Katana and 2 board
605x0 No Touch Easy Press
675x0 No Touch Easy Press
715x0 No Touch Easy Press
785x1 Touch Easy Press


4-board Raw Reverse Bands
445x3
515x3
585x1

Reverse Band Rep Out
425x10

Flat Tates
3 sets of 12

Rear Delt Machine
3 sets of 12

Abs

My strength is back and better than ever. I'll say, holding 785 was a total f**k me moment. Had 800+ in the tank, decided to shut it down so I have somewhere to go. Used blue bands the gym had. Super Katana was extremely tight on me, will take sometime to get the weight down to my chest again. Raw bench is probably 465+ if I had to take a guess. Feel great. Plan on going straight weight next week. Hoping for a 700 single ply bench.

9/9/2012 Steve Denning

Accessory Day

CG Pull-downs
140x15
140+mini x15
140+mini x15

WG Pull-downs
120x10 3 Sets

5-Board Press
135x10
225x10
315x10

Green Band Push-downs
30-seconds

Scott
CG Pull-downs
140x14
140+mini x15
140+mini x15

WG Pull-downs
120x5
110x8
110x8

5-Board Press
135x10
225x10
295x3
225x7

Green Band Push-downs
30-seconds

T-Bone Strength 09/07/12

Speed Bench

Bar
Bar+Doubled Mini's
Bar+Doubled Mini's+40lbs Chain
135+Doubled Mini's+40lbs Chainx5
205+Doubled Mini's+40lbs Chainx3 (16 sets, 4 different grips)

DB Bench
100x15 (3 sets)

Triceps Pushdowns
3 sets of 12

Seated Rows
3 sets of 10

Abs

In doing some research, I realize something. I do have good bar speed, but not great bar speed. I'm going to take the approach that building a strong close grip with bands and/or chains couldnt hurt and taking the approach of a 10x3 or a 16x3 as I did tonight, is key. 4x4 is good, but I need a lot of volume for me to transfer over to my shirted bench. Planning on taking 700-765 to a 2 board reverse band on Monday. Getting back in the ball game. Debating on going single or multiply

T-Bone Strength 09/06/12

Squats n Stuff

Squats
Worked up to 3 sets of 6

Leg Press
5 sets of 10

Front Pulldowns
5 sets of 8

Assisted Pullups
3 sets of 8

Seated Lateral Raises
Pyramid weights, 8, 10, 12, 10, 8

Hammer Curls
4 sets of 12

Abs

Getting the assistance work done. Nervous about going back in my shirt on Monday.

9/6/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x3
Add 3-Board
265x1
Put on SK
405x1
425x1
475x1
405x3

Raw CG Bench
230x5 2 Sets

Band Outer Rotator Cuff Laterals
2x15 palms-downs
2x15 palms-up

Rope Extensions
120x15
120x15
110x15
90x15

Hammer Curls
30x15
30x10

Scott
After warm-up
Raw 3-Board Press
225x3
265x1
295x1
305x1
315x0 close miss

Raw CG Bench
230x5

My 475 was easier than the 425.
Fast and clean. 405x3 with no spotter
or hand-off. Scott looked good for 315
very soon. On target for Worlds.

T-Bone Strength 09/04/12

ME BENCH

Bar
135x10
225x6
(Add 2 board)
315x1
385x1
405x1
435x1
455x1
475x1**
Add Slingshot
505x1

4-board
315x5
365x5
405x5

Incline Tates
5 sets of 10

T-Bar Row
3 sets of 15

Facepulls
3 sets of 10

Abs

475 went up like nothing, complete smoke show. Next Monday, for the first time since October 2011, I get back in a bench shirt. We will see what I do. Will work with reverse bands to see what I can do to a one board. 500 raw is nearly mine, 705 shirted is next on my hit list....

9/2/2012 Steve Denning

CG Pull-downs
120x15
130x15
140x15
140+ Mini Band x15

Incline DB Ext
20x10
30x10 3 Sets

Avg Band 1-Arm Row
4x12

Mini Band Push-down
1-Minute per arm

BB Shrugs
135x20
185x20 2 Sets

Scott
CG Pull-downs
120x15
130x15
140x15
140+Mini Band x15

Incline DB Ext
20x10
30x10 3 Sets

Avg Band 1-Arm Row
4x12

Mini Band Push Down
1-Minute per arm

BB Shrugs
135x10 3 Sets

The Q
CG Pull-downs
120x15
130x15
140x15
140+Mini Band x15

Incline DB Ext
20x10
30x10 3 Sets

Avg Band 1-Arm Row
4x12

Mini Band Push Down
1-Minute per arm

BB Shrugs
135x10 3 Sets

Light training. Upper-back and Tri's.
The shrugs really got to Scott and Q...???

T-Bone Strength 8/31/12

Lockout Training

Close Grip Bench
Bar
135x10 (2 sets)
225x6
315x4x4

Shoulder Press Machine
3 sets of 10

Single Arm DB Bench
5 sets of 10

Partial Standing Pullovers
3 sets of 10

Kettlebell Bench
3 sets of 20

Kettlebell Seated Cleans
2 sets of 12

Abs

Solid session. 315 literally felt like nothing. I thought it would get heavier as the sets went on...nope! Gonna up the weight next week. Those kettlebell benches are amazing. Really help the shoulders out quite a bit. Pretty pleased with my progress. Been a solid week of lifting this week. Looking forward to the future. Gonna do heavy 2 board on Monday. 500 raw still the goal...

T-Bone Strength 08/30/12

Legs and Back

Squats
5x5

Deadlifts
6 sets of 1

Hammer Strength One Arm Rows
4 sets of 10
1 set of 8
1 heavy set of 3

V Grip Pulldowns
3 sets of 10

Bicep Curls
3 sets of 10

Abs

Out. Doing work. 500 raw still the goal

8/30/2012 Steve Denning

Bench Day
Bar
135x10
185x3
225x3
Put on SK
3-Board 405x1
3-Board 425x1
3-Board 465x1
3-Board 405x5

Raw CG BP
225x5 2 Sets

Face Pulls
2x15

Band Outer-rotator pulls
2x15

Rope Extensions
4x15

Scott
After warm-up
275x1
3-Board 275x2
3-Board 275x2

5-Board 315x2

CG BP
225x5 2 Sets

Burt

3-Board 135x5 Rev-Minis
3-Board 135x5 Rev-Minis
3-Board 135x5 Rev-Minis

Warm day on the island. Hit all
my target weights.

T-Bone Strength 08/27/12

ME BENCH

Floor Press
Bar
135x8 (2 sets)
225x5
275x2
315x2
365x2
405x2 (Pretty sure thats a pr on the floor press)
430x1
455x1**(HUGE PR!!!)
Put on Slingshot
500x0 (Just ran out of gas)
315x10

Skull Crushers with chains
3 sets of 10

Seated Straight Bar Rows
3 sets of 15

Straight Bar Pushdowns
3 sets of 12

Single Arm Cable Crossover
2 sets of 20

Today was one of those days that you live for. Its what makes you want to keep on lifting. I had intended on working up to a decent double and then dropping the weight to do some reps, but something in me just said to keep going and bam! Huge pr of 455 on the floor press. I suck at the floor press no longer. 455 is a huge milestone for me. Thought I could muster 500 with the slingshot, was wishful thinking, but I cant be upset about it. What was also a treat is watching my roommate Nick. He's been training with me for about 2 months and today he hit a 200lb floor press at 157lb bodyweight. Absolutely thrilled with today's session. Makes me think 500 raw is really possible!

8/26/2012 Steve Denning

Accessory Day
CG 3-Board
After warm-up
315x3
225x20

Rope Pushdowns
140x15
120x5
90x5

Hammer Curls
35x15

Scap Retractions w/Green Band
30-Sec

Tom
DBBP After warm-up
90x10*
90x6
80x6

EZ-Bar Skulls
65x10
85x10
85x10

Abs!

Terrible day. Just made 315x3 so I did a rep-out
and just did arms and scapular. Tom is much stronger
than I've ever seen. Very nice! 90x10 is nothing to
sneeze at.

T-Bone Strength 08/24/12

Lockout Stuff

Close Grip Bench with Chains
Bar
135x5+40lbs Chain
185x5+40lbs Chain
225x5+40lbs Chain
275x4+40lbs Chain (3 sets)
315x4+40lbs Chain (2 sets)
375x1+40lbs Chain*Gonna say that is a PR

Floor Lockouts
225x5
315x3
405x3
475x3
405x5 Paused at the top

Band Pushdowns
100 Total Reps

Seated Machine Row (Hammer Strength Row)
3 sets of 10

Hammer Curls
2 sets of 10

Wasn't all that motivated to lift. However, once I went in and the weight was moving as it was, I felt really good and decided to give a moderate single a try. 375+40lbs in chain went up really fast. Very pleased with that, considering I'm was so tired going in. Got the job done. 500 raw still the goal...

8/25/2012 Steve Denning

Leg Stuff
Boring but gotta happen 3x10 SSB

Outside Rotators
Mini Band

Upped my creatine to 2 tsps a day, 3 fish oils, a couple
protein shakes. Once the heat backs off a bit I should see some
weight gain.

T-Bone Strength 08/23/12

Leg, Back, Accessories

Squats
Bar
95x5
135x5
185x5
205x5
225x5
255x5x3
225x2x2

Trap Bar Deadlifts
3x3

Behind the neck pulldowns
3 sets of 10

DB Rows
3 sets of 10

Bent Over Laterals
3 sets of 10

Hammer Curls
3 sets of 10

 Getting it done. Trap Bar deadlifts were fun. Old school 5x5 for me on squats from here on out. Couldn't hurt right? Currently I weigh 322 as of writing this post. Raw strength is going through the roof. Looking forward to seeing where I go from here. Going back to T-bone Strength. I am beyond redeemed in my own eyes. Am now looking to re join the freaks. Need big Steve to push me to my new level I know I can reach...

8/23/2012 Mr 300

Bench Day
Bar
135x5 2 Sets
185x3
225x3
Add Reverse Mini Bands
275x1
52" Super Katana and Straight Weight
405x2 4-Board
425x1 3-Board
425x1 1-Board, Fast and Easy

DB BP
75x10 3 Sets

Vogelpohl Rows
140x15 2 Sets
140 plus a dbl mini x15 2 Sets

Green Band Pushdowns
45 in 60-seconds

Scott
135x5 2 Sets
185x3
225x3
Add Reverse Mini Bands
300x1 , very easy. So easy in fact...
300x1, Straight Weight!!! Mr 300!
Add Reverse Mini Bands
245x12

Green Band Pushdowns
60 in 30-seconds

Burticus
Bar
135x3 3 Sets
Add 3-Board
135x5
Add Reverse Minis and 4-Board
135x12

Green Band Push-downs
60 in 30-seconds

The Q
135x5
225x3
Put on Titan F-6
275x3 4-Board
325x0

Scott hit a milestone with 300. It
has been such a pleasure to watch
his steady progress. I am ready to
hit my opener (425) 10-weeks out.
Never been in this situation before.

T-bone Road To Redemption 08/20/12

ME BENCH

Goal: Work to a 80%-90% weight in my slingshot

Bar
135x8
225x5
315x1
365x1
405x1
Add Slingshot
425x1
445x1
475x1

DB BENCH

Goal: Work up to a 10RM

100x10
120x10
135x10
150x3

Decline Bench with Chains
2 sets of 30

Rope Pushdowns
5 sets of 10

Chest Supported Rows
3 sets of 10

Pec Dec
2 sets of 20

Solid session tonight. 475 went up very easy. Had 500+ in the tank. Raw strength is going up. The decline bench with chains for high reps is something I just kinda tried for kicks and man, its great! Really gives a great pump. I train at Ironworks gym now in Clairemont, Ca. Old school powerlifting gym. Had all the equipment a bencher like me needs. Very confident 500 raw will fall within 6-8 months. Will work on pauses next week.

8/19/2012 The Q

Accessory Day

Close-grip Bench
After warm-up:
195 4x4 (3,120lbs volume)

Incline DB Press
35x20 2 Sets

DB Rear Delts 3x15

Band Rear Delts 1x15

Q is getting stronger every day. I am
taking a few days to heal up after many
weeks of getting after it. Scott is saving
the world.

T-Bone Road To Redemption 8/17/12

Assistance

Seated Shoulder Barbell Press
3 sets of 10

High Pulls
5 sets of 3

DB Rows
3 sets of 20

Close Grip Pulldowns
4 sets of 10

Seated Rows
2 sets of 10

Wrist Roller
3 sets

Abs

Looks like a lot of volume but I went with really light weights for me. Allowing my body to recover before I hit it hard next week. I've added quite a bit of size, am up over 320 bodyweight and have been eating as clean as possible. Looking to find a way to get into my shirt and start training in it here soon. 500 raw still the goal...

8/16/2012 Steve Denning

Bench Day
Bar
135x5x2
185x3
225x1
Put on Slingshot
315x1
335x1
355x1

Raw 2-Board
315x3

High Pin Press
425x2x2

Vogelpohl Rows
4x15 Last set with dbl mini

Scott
275x1 3 Singles

Raw 2-Board
295x2

Raw 1-Board
245x3

High Pin Press
335x2x2

Vogelpohl Rows
4x15 Last set with dbl mini

The Q
225x1 2 Singles
275x0 Close miss (20lb PR attempt)

Raw 2-Board
265x2, miss 3rd.

Raw 1-Board
225x3

High Pin Press
315x2x2

Vogelpohl Rows
4x15 Last set with dbl mini

Nice work. The Q nearly got a 20lb
PR with 275. Soon. Scott and I need
and are taking next Sunday off to heal
up.

T-Bone Road to Redemption 08/13/12

Deload Close Grip Bench

Bar
135x8
185x5
225x3
275x3
315x4x4
 225x20

DB Bench
2 sets of 10

DB Flyes
2 sets of 10

Pulldowns
3 sets of 10

Abs

Nothing major. Was very close grip throughout. Hands right near smooth. Really developing that explosion off the chest. I could have easily done well over 365 on the close grip, but alas I'm taking a deload of sorts as I am a little beat up. Still chugging along towards 500 raw.

8/12/12 Steve Denning

Accessory Day

CG Bench
255x4x4

Rolling Ext
30x10
40x10
45x10
45x10

Steep Incline DB Press
30x20 2 Sets

DB Rear Delts
4x15

Scott
CG Bench
225x4
225x4
245x4
245x4

Rolling Ext
30x10
40x10
45x10
45x10

Steep Incline DB Press
30x10 - stop due to pain in shoulder

DB Rear Delts
4x15

I was not feeling it but pushed hard anyway.
Scott got the work in. Nights are tougher
than afternoons!

T-Bone Road to Redemption 08/09/12

Back Accessory (Legs too)

Sumo Deadlifts
Worked up to 405x2

Good Mornings
3 sets of 6

One Arm Hammer Strength Machine Rows
4 sets of 10
1 countdown set (5,4,3,2,1)

Rear Delt Machine Thingy
3 sets of 12

Bicep Curls
3 sets of 10

Shoulder Prehab

Abs

My shoulders feel great after doing some prehab. I really wasn't into training today, but I got it done anyway. Will do close grip work tomorrow. Took dispatcher exam today, we will see if I will become a freak again here in the near future.

8/9/2012 Steve Denning

Bench Day

Bar
135x5 2 sets
185x3
225x2
275x1
300x1
Add 52" SK
405x3 About 4-B height
3-Board
455x1
465x1

Raw CG BP
225x5 2 Sets

Vogelpohl Rows
4x15 Last 2 sets with dbl mini band

Green Band Push-downs
1x30-Seconds

Scott
Bar
135x5x2
185x3
225x2
275x1
300x0 came back at face
300x0 got sideways

The Q
Bar
135x5x2
185x2
225x1
Put on old 52" F-6
225x3
295x0 bar path
300x1*

3-Board w/shirt
315x3*

Fun, heavy lifting. Scott is so
close to being a 300lb raw lifter.
The Q is a shirted 300lb lifter with
much more to come. I am prepping
for a run at AA in November.

T-Bone Road To Redemption 08/07/12

ME BENCH

Reverse Band Bench (Red Bands)
Bar
135x8
225x3
315x1
(Added Bands)
405x1
515x1
605x1*** HUGE PR
495x3x3 (Close Grip)

Reverse Band 4 Board
315x3
405x3
495x3
315x15

DB Shoulder Press
2 sets of 15
1 set of 10

Womacks
3 sets of 10

Abs

Ass kicker of a workout. Decided to really up the weight this week and test myself. Wow am I stronger than ever! I made 605 like nothing and the bands were like our green bands on the island, maybe a little stronger. My roommate Nick hit a solid 315 reverse band tonight at a bodyweight of 155. Strength is definitely back and better than ever. Bodyweight is currently 320, my best competition weight. Will do back and rear delt accessory work on Thursday. Some legs as well. Really happy with training. WESTSIDE!

8/5/2012 Steve Denning

Accessory Day 1
Wide-grip Bench
After warm-up:
225x3 5 Sets (3,375lbs)

Close-grip Bench
After warm-up:
245x4 4 Sets (3,920lbs)

Steep DB Inclines (Almost Mil Press)
40x20 2 Sets (3,200lbs)

DB Rear Delts
2x15

Total pressing volume: 10,495lbs

The Q
Wide-grip Bench
After warm-up:
185x3 5 Sets (2,775lbs)

Close-grip Bench
After warm-up:
185x4 4 Sets (2,960lbs)

Steep DB Inclines
35x10 - 30x10 (600lbs)
30x15 (450lbs) Total: (1,050lbs)

DB Rear Delts
2x15

Tougher than the numbers might indicate. We
are really watching form on every rep, emphasising
tightness and bar placement. Nov 12 is coming.

T-Bone Road to Redemption 8/4/12

Speed Bench
9 sets of 3 with 205+chains

Incline DB Bench
80x25 (2 sets)

Paused DB Triceps Extensions
3 sets of 10

DB Rows
150x10
150x10

Rear Delt Machine Thingy
3 sets of 10

Abs

Nothing special here. Bodyweight is up, strength is up. I will get 500 raw...

T-Bone Road to Redemption 08/02/12

Legs and Back

Box Squats
10 sets of 1

Rack Pulls
Worked up to 655x1 from just below knee height

Deadlifts
365x2 (5 sets)

Modified Row with T-Bar Machine
5 sets of 6

Seated Rows
2 sets of 15

Facepulls
3 sets of 10

Standing Straight Bar Pullovers
3 sets of 10

Solid training day. I'm getting incredibly thick where I need to be. 655 went up like nothing on the rack pull. Kinda shocked about that one. Still in preparation for a big raw bench. Hopefully some stars line up and I can be training with the freaks again. Speed bench tomorrow!

8/2/2012 Steve Denning

Bench Day

Bar
135x5 2 Sets
185x3
225x3
295x1
Put on new 52" SK
Add 4-Board
365x1 No Belt
405x3 Belted
455x1
500x1

Raw 1-Board
300x3*

Vogelpohl Rows
4x15 Last 2 Sets added dbl mini band

Scott
135x5 2 Sets
185x3
225x3
265x1
285x1*
290x1**

1-Board
255x3

Vogelpohl Rows
4x15 Last 2 sets added dbl mini band

The Q
135x5 2 Sets
185x3
225x3
245x1*
255x0 close miss, a bit low

2-Board
245x3

1-Board
225x3

Vogelpohl Rows
4x15 Last 2 sets added dbl mini band

I really like the tightened and shortened sleeves. Shirt is not
too tight but is snug. Scott had a great day hitting 285, then
290 for PR's. Q was so close on 255, getting stronger every
day.

7/30/2012 Steve Denning

Accessory Day

Wide Grip Bench
185 1Sets of 3
225 4 Sets of 3

Close Grip Bench
265 2 Sets of 4
245x4
225x4

DB Inclines
35x20 2 Sets

Hammer Curls
30x15

Scotty
Wide Grip Bench
185 5 Sets of 3

Close Grip Bench
225 4 Sets of 4

DB Inclines
35x20 2 Sets

Our new Crazy Eights system is very
tough!

T-Bone Road to Redemption 07/30/12

ME BENCH

3 Heavy Singles is the goal

Bar
Added Doubled Mini's
135x8
225x3
275x1
295x1
315x1 (3 singles)
365x1w/slingshot

Incline Bench
225x5
275x3
315x1

Modified Skull Crushers with Bands
2 sets of 10

Pushdowns
3 sets of 12

Band Pull aparts
3 sets of 20

Really pleased with my progress. 315+Doubled Mini's were all very explosive and very easy. I could have gone up but decided to stick with it. Will work with bands leading up to my meet. Hoping to go 335-370-402. Raw of course :)

7/28/2012 Steve Denning

Squat Day
After warm-up
155x10
175x10
205x10

DB Rear Delts
3x12

Crossed Mini Band Rear Delts
x15

Th th that's all folks!

T-Bone Road to Redemption 7/27/12

Legs and Back

Hack Squats
3 sets of 5
2 sets of 10

Barbell Rows
5 sets of 8

T-Bar Row
3 sets of 10

Leg Extensions
1 set to failure

Pulldowns
3 sets of 10

Facepulls
2 sets of 20

I'm really getting it back. I rowed 315 for sets of 8 and it felt like nothing. I'm much denser, thicker, and my technique is getting there. Will lift again on Sunday. My redemption will happen!

T-Bone Road to Redemption 7/26/12

Lockout Stuff

4-Board
Bar
135x8
225x3
315x1
365x1
405x1
435x1
465x1
365x5

Rack Lockouts
315x3
405x3
425x3

Very Close Grip Rack Lockouts
405x1 (5 singles)

Skull Crushers
3 sets of 12

Overhead Triceps Extensions Single Arm
1 set to failure each arm

Pec Dec Machine
3 sets of 12

Lots of volume I know, but I need it. All weights were stupid easy. Had to come back strong after a terrible performance the other day where I damn near died with 335 on a warm up. Dunno what happened but I feel very strong now. Freak thing, I'm over it. Gotta work the lockout more. I've had great success working my lockout in the past. Next ME day I will work with bands. Thinking about going raw at the AAU meet. Will be a good experience if I do. Got great news today, hopefully it will mean that I can train with the freaks again!

7/26/2012 Steve Denning

Bench Day
Start of the "Crazy 8's" Program
After warm-up:
295x1 @8 RPE
295x1 @8 RPE
295x1 @8 RPE

2-Board
315x3 @ 8 RPE

1-Board
295x3 @ 9 RPE

Slingshot Full Range
315x1 @ 8 RPE

Vogelpohl Rows
4x15, last 2 sets w/mini band

Tricep Death
2-B/3-B/4-B x5 each w/225 @7.5 RPE

Scott
After warm-up:
245x1 @ 8 RPE
245x1 @ 8 RPE
245x1 @ 8 RPE

2-Board
265x3 @ 9 RPE

1-Board
245x3 @ 8 RPE

Single BP
245x1 @ 8 RPE

Vogelpohl Rows
4x15 same protocol

Tricep Death
2-B/3-B/4-B x5 each w/205 @ 8.5 RPE

The Q
After warm-up:
225x1 @ 8 RPE
225x1 @ 8 RPE
225x1 @ 8 RPE

2-Board
225x3 @ 8 RPE

1-Board
225x3 @ 8 RPE

Single BP
225x1 @ 9 RPE

Vogelpohl Rows
4x15 same protocol

Tricep Death
2-B/3-B/4-B x5 each w/175 @ 8 RPE

Good start to our Crazy  8's Program. Lots
of room for improvement and thats what we
will do! My new SK is enroute from Kenny.

7/22/2012 Steve Denning

Accessory Day

CG Incline Press
Barx20, x10
135x5
185x1
225x1
250x1*
200x7*
155x10

DB Rear Delts
3x12

The Q

CG Incline Press
Bar
135x5
185x1
185x1
155x10*
135x10

DB Rear Delts
3x12

So another short session. Here's the
deal. I have had us pounding the same
main movement on Accessory Day.
I wanted to know how long gains would
continue. Scott and the mysterious "Q"
started to plateau about 2 weeks ago and
and I'm probably stalled too. Thats 10
accessory days hitting close-grip inclines. I gained
alot longer than I thought I would, going from 175x6
to 200x7 and a single with 250. Yes, it's time to change
up but it's been good. I'll program changes a little less
frequently than I have in the past. 

7/2/0/2012 Steve Denning

Bench Day
Dbl Mini Bands BP
Bar
135x5
185x1
225x1
250x1*
190x10*

Green Band Push-downs
3 Sets of 15-Seconds

Hammer Curls
35x15 2 Sets

The Q
Dbl Mini Bands BP
Bar
135x5
165x1
185x1
190x1*
135x10*

Green Band Push-downs
3 Sets of 15-Seconds

Hammer Curls
25x15 2 Sets

Cut it short. It felt as if we could
use some extra rest. Scott is in Canada
doing some fund raising for a great man
of God. Thanks Scott! See you soon and
be safe!

T-Bone Road to Redempton 7/20/12

Back and Legs

Barbell Rows
5 sets of 10

T-Bar Rows
Pyramid Sets 12, 10, 8, 6, 4, going up in weight each set

Facepulls
2 sets of 12
1 set of 20

Seated Rows
2 sets of 10
1 set of 20

Hammer Curls
4 sets of 10

Hack Squats
2 sets of 10

Gonna do a 5x5 thing on the hack squats. Just gonna get big legs and a bigger back. Training is going very well. I expect to get a big bench here soon!

T-Bone Road to Redemption 7/18/12

ME BENCH

Reverse Band Bench
Bar
135x10
225x8
315x1
405x1
495x1
Add Slingshot
525x1
545x0 (So close!)
445x1 (5 singles)

Close Grip Reverse Band
315x8 (2 sets)

Incline DB Bench
45x20
85x20 (2 sets)

Rolling Triceps Extensions
3 sets of 10

Rope Pushdowns
3 sets of 12

Seated DB Clean and Press
2 sets of 8 (Found a weakness!)

I suck at DB Cleans. The press is easy for me, but cleaning them was difficult for me. Going to work on these. Its difficult finding weaknesses for me but when I do I have to attack it. Will get into my shirt next week. Gonna hammer my lockout now and get back to being...well...me!

7/15/2012 Steve Denning

Accesory Day

CG Incline Press
Bar
135x6 2 Sets
185x10*
225x3*

DBBP
30x20
95x10

DB Incline Ext
35x15

Plate Raises
45x12 2 Sets

DB Rear Delts
2 Sets of 10

The Schmeck
CG Incline Press
After warm-up
165x10
185x2

DBBP
30x10
80x10

DB Incline Ext
35x15

Plate Raises
45x12 2 Sets

DB Rear Delts
2 Sets of 10

The Q
CG Incline Press
165x10*
185x2*

DBBP
30x10
60x10

DB Incline Ext
30x15

Plate Raises
No idea, sorry Q

DB Rear delts
2 Sets of 12

Solid work. The Schmeck is looking
like a deload is in his immediate future.

T-Bone Road To Redemption 7/13/12

Dynamic Bench

Bar
135x10
225x8
225+1 set of chain (3 sets)
245+1 set of chain (6 sets, 2 different grips)

DB Bench
3 sets of 20

Skull Crushers
2 sets of 12

T-Bar Rows
3 sets of 10

Rear Delt Machine
2 sets of 12

Pushdowns
3 sets of 10

Abs

Went to Ironworks gym in Clairemont. They have chains! Kinda whippy when you take it out of the rack. No where near as unstable as bands, however, when coming up on the press you can definitely feel them. Going to transfer all my training to this gym for the time being. Nothing but iron everywhere!

7/12/2012 Steve Denning

Bench Day

Raw Reverse-Minis
Bar
135x5 2 Sets
225x3
275x1
315x1
345x1*
275x10

Rolling Ext
25x10
55x10
55x10

Green Band Push-downs
3 Sets x 15-seconds

Cable Pull-downs
110x10 3 Sets

The Schmeck
Raw Reverse-Minis
225x1
275x1
305x1
315x0 close miss
245x10

Rolling Ext
25x10
50x10
50x10

The Q
Raw Reverse-Minis
225x1
245x1
275x1
285x0
195x10

Put on Super Katana (Blueberry)
315 x 2 Singles with a 4-Board

Rolling Ext
25x10
40x10
40x10

Green Band Push-downs
3x 15-seconds

Cable Pull-downs
110x10 3 Sets

Solid work. Some PRs and close PRs.

T-Bone Road To Redemption 7/11/12

Free Slurpee Day!

Back Day

Barbell Rows
Bar
135x12
225x10
295x8
385x4

Pulldowns
6 sets of 10

Barbell Shrugs
5 sets, worked up to a heavy set of 6

Db Rows
3 sets of 10

Lateral Raises
2 sets of 10

Hammer Curls
1 set to failure

Had my roommate Nick train with me. I'll make him an elite 165 bencher or lifter mark my words. Going to work heavy on rowing to get my muscles large and in charge. 8 weeks out.

Tbone Road To Redemption 7/10/12

Floor Press
Bar
135x8
225x5
315x3
345x3
365x3
305x10

Floor Press Lockouts
315x5
405x5
495x3

Rolling Triceps Extensions
45x12
60x10
70x8
80x6

Rear Delt Machine
3 sets of 15

Pushdowns
3 sets of 20

365x3 was a solid number. I was very pleased with tripling it. Will get into shirt next week.

7/8/2012 Steve Denning

Accessory Day

Incline Press
Bar
135x6
195x6*

DBBP
30x15
90x10

DB Incline Ext
30x15

Plate Raises
35x12
45x12

Scapular Retractions SS w/Band Pull-aparts
3x15

Scott
Incline Press
175x5

DBBP
75x15

DB Incline Ext
30x15

Plate Raises
35x12
45x12

Scapular Retractions SS w/Band Pull-aparts
3x15

The Q
Incline Press
165x6
185x2

DBBP
65x13

DB Incline Ext
25x15

Plate Raises
25x12
35x12

Scapular Retractions SS w/Band pull-aparts
3x15

Looking for weak areas to shore up...

7/7/2012 Steve Denning

Squat/Back Day

SSB Squats
Barx10
155x10
155x10
155x10

DB Rows
30x10
70x20

Goal: Weigh at least 270 for IPL Worlds.

7/5/2012 Steve Denning

Bench Day
Dbl-Minis
Bar
135x5 2 Sets
185x3
225x1
235x1
185x10

Rolling Ext
30x10
50x10
50x10

Cable Pull-downs
150x10 3 Sets

Green Band Push-downs
3x15 seconds

Hammer Curls
30x20

The Q
Dbl-Minis
Bar
135x5
185x0
175x1
135x9

Rolling Ext
30x10 3 Sets

Cable Pull-downs
120x10 3 Sets

Green Band Push-downs
3x15 seconds

The Schmeck
Deloaded to help save the world. God
bless you...

1st day back and not really into it but
we did the work and will be a force to
reckon with in November.

T-bone Road to Redemption 7/3/12

Title of my blog is now the "Road to Redemption". I am going to redeem myself to myself and the powerlifting world to show them that I am an elite lifter.

Close Grip Bench
Bar
135x10
225x5
295x3 (5 sets)
315x3 (5 sets)
295x12 w/slingshot

Rolling Triceps Extensions
3 sets of 15

Pushdowns
3 sets of 10

Rear Delt Machine Thingy
3 sets of 12

Hammer Curls for the Girls
1 set to failure

Going back to 10x3. Going to add some serious mass, and serious strength. 500 raw is the current goal. I'm gonna play around with my shirt in around 2 months. We'll see how I respond to just hard ass training old school 10x3.

7/2/2012 Steve Denning

USPA Nationals
USPA Military Nationals

Opener: 402 - Good
2nd        418 - Missed
3rd         418- Good!

1st Place Military Nationals: 275lb Open
2nd Place Masters 275lb, 55-59.  Single-ply


Scott
Opener - 259 Good
 2nd      - 270 Good
 3rd      - 292 Missed

2nd Place Masters 275lb, 55-59. Raw

Many thanks to The Q and Big T. A fun, well run meet thanks to Steve Denison and his crew. Got to share a warm-up bench with Mendy and that was a trip...

6/28/2012 Steve Denning

Bench Day

The Q

ICG Chart #240 *
190x6
200x4
225x2
215x3
190x6

Kroc Rows
40x25

Scott and I just did:
135x3 2 Sets w/Full Commands
135x10

Ready to compete!

6/24/2012 Steve Denning

Accessory Day

Reverse Green Bands
225x5
275x3
315x1
365x1
400x0
315x10

Vogelpohl Row SS WG Pull-downs
3 Sets

Band Pull-aparts
Mini 3x10

The Schmeck
Reverse Green Bands
225x3
275x3
315x1
365x1
385x0
315x4

Vogelpohl Rows SS WG Pull-downs
3 Sets

Band Pull-aparts
Mini 3x10

The Q
Reverse Green Bands
225x3
275x1
315x1
325x1*
275x6

Vogelpohl Rows SS WG Pull-downs
3 Sets

Band Pull-aparts
Mini 3x10

Last Heavy Day prior to Nationals. Scott and I
are both a bit over-trained as we've been benching
heavy twice a week. This week we rest and will be
ready to get PRs this coming Sunday.

6/21/2012 Steve Denning

Bench Day
Nine Days Out
Bar
135x5
185x3
225x1 Full Commands
Add 1-Board
275x1 Full Commands
Add Kenny Anderson F-6
Add 4-Board
405x1
1-Board
425x1*(F6 PR) Full Commands: Easy Lift
2-Board
455x0 This was meant to be a 3rd attempt. So
I'll be looking for 435-440.

Dead Stop Bench, Chest High
225x2 Singles
245x2 Singles
255x2 Singles*

CG Bench
135x20
135x15

WG Pull-downs
110x10
130x10
130x10

Shoulder Retractions
3x10 Green Band

Green Band Push-downs
2x10

Hammer Curls
2x10 30lbs

The Schmeck
Bar
135x5
185x3
225x1 Full Commands
Add 1-Board
275x1 Full Commands easy
2-Board
305x1 Full Commands. Finished
the lift but uneven lockout. May not
have been approved. Gym PR.

The Q
Bar
135x5
185x3
225x1
Add 1-Board
245x1

Schmeck and Q had to leave early but
lifted well. Scott should have a very good
day at the Nationals. I'm looking at 402 -
418-435ish.

T-Bone Strength 6/20/12

Back and Leg Training

Box Squats
335x2x10

Barbell Rows
Worked up to 365x5

DB Rows
3 sets of 20

Pulldowns
3 sets of 12

Back Raises
2 sets of 10

RDMT
3 sets of 10

Abs

I'm really inconsistent with trying to go to a 3 lift guy or anything else, I keep falling back to benching. Might as well stick with raw benching for awhile. I WILL however continue to do box squats and train my stomach. Couldn't hurt. The best bencher of all time Ryan Kennelly trained his legs with box squats all the time. I'm just going to slowly work up on box squats and work up in weight and down in sets. I want my world title back, but I feel like a 500 raw bench needs to happen first. I hit 500 in a slingshot not too long ago, but that doesn't count. Time to get serious.

T-Bone Strength 6/18/12

Speed Bench

225x3x6
275x3x3
315x3x1

Bottom up Press
315x1 4 singles

DB Bench
2 sets of 20

Pushdown
3 sets of 12

Yup...benching...I'm better than most, weaker than some. I'll get 500 raw guaranteed. 

6/17/2012 Happy Birthday Donna!

Incline Press
Bar
135x6
155x6
190x6*

One and a Half Bench
135x3
225x3
220x5

Green Band Push-downs
30 in 15-seconds x3

Hammer Curls

The Schmeck
Incline Press
Bar
135x6
155x6
185x3*

One and a Half Bench
135x3
225x3
205x5

Green band Push-downs
30 in 15-seconds x3

The Q
Incline Press
Bar
135x6
155x6*

One and a Half Bench
135x3
175x3
185x3
155x5

Green Band Push-downs
30 in 15-seconds x3

Can you say Tricep Pump? I knew
you could.

6/14/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x2 Full Commands
275x1 "                     "
295x1 "                     " *
Put on Scooped F-6
365x2 4-Board
405x1 2-Board
405x1 Full Range*

Rev-Mini Bands
275x6
195x12

CG Pull-downs
150x20 2 Sets

The Schmeck
After Warm-up
260x1 Full Commands * Easy
275x0 Close Miss due to back spasm.

The Q
After Warm-up
225x1
235x1 *
245x0

Rev-Mini Bands
205x6
155x8

CG Pull-downs
120x15 2 Sets

Shirted Bench PR! Difficult touch,
strong press. Scotty came in with
a tweaked back and bravely hit an
easy 260 opener, paused with full
commands. The Q got an easy 10lb
PR and tried for more. He will be a beast.
Costa Mesa is 17 days out.

T-Bone Strength 6/12/12

ME Deadlift/Squat

Rack Pulls from pin 3

Worked up to 585x2 and 635x1

Front Squats
3 sets of 3

Leg Press
4 sets of 8

Hamstring Curls
2 sets of 25

Calf Raises
2 sets to failure

Abs

Gonna hit myself all over the place to get strong. I want big strong legs and a big raw total. Will look for a meet soon. Gonna move to my new place, start new job, and get my life back on track. Thank God !

6/10/12 Steve Denning

Bench Accessory Day
4-Board
After Warm-up:
275x2
315x1
370x1*

3-Board
315x3

CG Inclines
135x6
190x5
135x15

The Schmeck
4-Board
After Warm-up:
275x2
315x1
325x1*

3-Board
295x3*

CG Inclines
135x6
185x1
185x3
135x16

Not bad!

T-Bone Strength 6/7 and 6/8/12

6/7

Box Squats
315x2 (8 sets)

Speed Pulls
405x1 (6 singles)

Pulldowns
3 sets of 20

Leg Curls
2 sets of 15

Abs

6/8

Grip, Abs, and Biceps (WTF?!)

Barbell Holds
315x30 sec (3 sets)

Pinch Grip Holds
3 sets to failure

Bicep Curls w/DB
2 sets of 15

Abs like crazy

I'm having fun training again. Raw is definitely the answer for now. Its giving me a reason to go to the gym, eat a bunch of high quality food, and take my supplements. All in all not a bad day. I'm fairly surprised at how easy I can pull 405. I can probably pull well into the 500's if I gave it a shot.

6/7/2012 Steve Denning

Bench Day
Bar
135x8
225x1
275x1
Add 1-Board
315x1
Add Frankenshirt
365x2 4-Board
405x1 2-Board
405 x0 Touch and no press

Dead Stop Bench
185x2
225x2
245x2

DBBP
85x8
75x12

CG Pull-downs
150x15 3 Sets SS
DB Rear Delts

Green Band Push-downs
50 in 30-sec.

The Schmeck
After warm-up
275x1
280x0
Add 1-Board
305x0

Dead Stop Bench
135x2x2
185x2x2

The Q
After warm-up
225x1*
235x0
Add 1-Board
235x1
255x1*

Dead Stop Bench
135x2x2
155x2x2

Rope Push-downs
1 Set to failure

I need to pull my head out my
*** on this shirt stuff. Strength was ok
but acting like a total rookie on the shirt.

T-Bone Strength 6/5/12

Well, I'm making it official. Until I can get around someone who can set up a shirt correctly, I'm going raw/classic.

Overhead Shoulder Press
Bar
135x5 (3 sets)
185x3 (3 sets)
205x2

Lateral Shoulder Raises
3 sets of 10

Overhead Tricep Extensions with Db
3 sets of 10

EZ Curl Bar Overhead Extensions
3 sets of 10

Dips
2 sets to failure

Abs

All the benches were being used. I mean literally, every single one! I said screw it I'll do some overhead work. Couldn't hurt. Was fun. Will work on a big overhead press given a big overhead press equals a big raw bench. I'm highly considering going into Classic division with the USPA. Raw benching of course but also doing "raw" squats with knee wraps. I need to find something to challenge myself. I think raw lifting is the thing to do it. Until I get back on the rock, I'm going raw. More muscle wouldn't kill me either.

6/3/2012 Steve Denning

Accessory Day
Speed Bench
140+Dbl Minis 8 Sets of 3

CG Inclines
135x6
165x6
190x5

Incline Tates
6x6 35's

Pushdowns SS Band Pull-aparts
4x12

The Schmeck
Speed Bench
140+Dbl Minis 8 Sets of 3

CG Inclines
135x6
165x6
190x1

Incline Tates
6x6 35's

Pushdowns SS Band Pull-aparts
4x12

The Q
Speed Bench
115+Dbl Minis 8 Sets of 3

CG Inclines
135x6
165x5

Incline Tates
6x6 30's

Pushdowns SS Band Pull-aparts
4x12

This will payoff...

5/31/2012 Steve Denning

Bench Day
Reverse-Mini Bands
275x1
295x1
315x1
325x1

Put on new F-6
3-Board 365x2
1-Board 405x0
Full Range 405x0

High Pin Press
370x1

DBBP
80x8 4 Sets

CG Pull-downs
130x15 4 Sets

DB Rear Delts
4 Sets of 15

The Schmeck
275x1
300x1
305x1

High Pin Press
275x1
295x1
315x1
370x1

The Q
225x1
245x1
255x1
265x0

High Pin Press
275x1
295x1
315x1

Tried some new shirt setup...no good.
No pop at the chest. No prob, I think
I know how to fix it.

5/27/2012 Steve Denning

Bench Accessory Day
Speed Bench
135 + Dbl Minis 8 Sets of 3, Different Grips

CG Inclines
135x6
185x6*
135x10

Rolling Ext
45lbs  6x6

Band Pull-aparts
Hammer Curls

The Schmeck
Speed Bench
135 + Dbl Minis 8x3, Different Grips

CG Inclines
135x6
185x1
135x10

Rolling Ext
40lbs 6x6

The Q is out for a few days.

5/26/2012 Steve Denning

Squat Day

SSB Squat
Barx10
155x10
185x5
245x5 2 Sets
155x10
155x10

WG Pull-downs
110x10
120x10
130x10
140x10
150x5
150x5

Scapular Retractions
Green Band x a Bunch

5/24/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x3
275x1
295x1
Put on scooped F-6
365x3 4-Board
405x1 2-Board
425x1 2-Board
445x1 2-Board

Dead Stop Bench, Chest High
135x2-Singles
205x2-Singles
215x2-Singles 2 Sets
225x2-Singles

CG Pull-downs
150x20
150x15 2 Sets
{Superset with}
DB Rear Delts
3x10

Band Push-downs
Green Band x 30-Sec.

The Schmeck
Raw Bench
Bar
135x5 2 Sets
185x3
225x3
275x1
285x0 Very Close

Dead Stop Bench, Chest High
135x2-Singles
195x2-Singles 2 Sets
205x2
215x2

The Dead Stop Bench was a very
cool movement! Very humbling. But
as you keep going you start to learn
how to explode off the chest.

5/20/2012 Steve Denning

Accessory Day

3-Board Triples
Bar
135x10
Add 3-Board
185x3
225x3
275x3
315x3
325x3

DBBP
25x10
70x8
85x7

JM Press
135x8
185x7

Scapular Retractions
Green Band x A Lot

The Schmeck
After warm-up
3-Board
225x3
275x3
285x3

DBBP
25x10
65x8
70x7

JM Press
135x8
145x7

Scapular Retractions
Green Band x A Bunch

The Q
After Warm-up
3-Board
225x3
275x1*
255x3

DBBP
25x10
55x8
65x7

JM Press
95x8
135x7

Scapular Retractions
Green Band x A Plethora

5/17/1955 Steve Denning

Bench Day
Bar
135x10
185x3
225x3
4-Board
315x3
Add new Super F-6 Single-Ply
405x3
Add 3-Board
405x3

High Pin Press
405x2
455x1*

Full Range Rep-Out
225x11

Scapular Retractions
Green Bands x A Lot

The Schmeck
135x5
185x3
Add 4-Board
225x3
275x3
280x3
225x15

The Q
Bar
135x5
185x3
Add 4-Board
225x3*
275x3*
225x10*

High Pin Press
315x3
365x3*

Scapular Retractions
Green Bands x A Lot

New shirt break-in went well. Lots
of pop, lots tighter. Scotty did the work
and is stronger everyday. Q was on and
hit some PRs.

5/13/2012 Steve Denning

Accessory Day

2-Board Dbl Mini Bands
Bar
Add Dbl Bands
Bar x10
135x5
185x3
225x2
245x2

CG Inclines
135x6
155x6
175x6
175x6

Rolling Ext
25x10
40x8
50x7

Hammer Curls
30x10 3 Sets, in-between extensions

The Schmeck
2-Board Dbl Mini Bands
135x5
185x3
225x2
225x2

CG Inclines
135x6
155x6
175x6
175x6

Rolling Ext
25x10
30x8
40x7

Really liked the CG Inclines! We are going
to alternate these with DBBP on Accessory
Day.

5/12/2012 Steve Denning

Squat Day

SSB Squats
Bar x10
155x10
245x5
335x5

MG Pull-downs
100x10
110x5
120x5
130x5
100x15

Shrugs
155x25 2 Sets

DB Rear Delts
2x12

Band Pull-aparts
Mini 3x10

5/10/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x2
275x1
Put on Slingshot
315x1
Put on Frankenshirt
365x3 4-Board
405x1 2-Board
425x1 .5-Board*

High Pin Press
405x2
445x2*

Tricep Death
275x5 2-B/3-B/4-B Failed last 2 reps

The Schmeck
Bar
135x5 2 Sets
185x3
225x2
Added 1-Board
265x1
285x1*
300x1**!!

High Pin Press
315x3
370x2

Tricep Death
225x5 2-B/3-B/4-B

Great workout. I hit a 1/2 Board PR
by 10lbs, and a Pin Press PR. The 1/2
Board PR got stuck about 1-1/2" from
lockout and it was a crazy grinder to
finish. Touching wasn't too difficult. My
Tricep Death set was a 2-parter. 2-B and
3-Board. Put bar in j-hooks while I try not
to die. Then do 3 max-effort grinders to
failure. Scott was amazing making an easy
300x1 1-Board. His Tricep Death went
great and he completed it properly w/o
needing a time-out. Q was MIA.

5/6/2012 Steve Denning

Accessory Day

Speed Bench - Straight Weight


The Schmeck
Bar
135x3 6 Sets

Incline Tates
25x10
30x10
35x10 2 Sets

Tricep Push-downs - Mini Band
110 x10 3 Sets
110x20


The Q
Bar
115x3 6 Sets

Incline Tates
25x10
30x10 2 Sets
35x10

A light day. I did a couple sets of push-downs
and that was all. I got my altered F-6 from Ken
Anderson and can't wait to start breaking it in
Thursday. My shirt I call Frankenshirt seems to
have finally broken in enough to touch. But the
tightened up and scooped F-6 should be a great
weapon in my war against gravity.

5/5/2012 Steve Denning

Squat Day

SSB Squats
Barx10
155x10
225x10 x 3 Sets

WG Pulldowns
110x5
120x5
130x5
140x5
150x5
120x15

Shrugs
135x25 2 Sets

5/3/2012 Steve Denning

Bench Day

Bar 2 Sets of 10
135x5 2 Sets
185x3
225x2
275x2
Put on Slingshot
315x2
Put on Frankenshirt (Kenny A altered SK)
4-Board 405x1
3-Board 405x2
1-Board 425x1

Raw CG 4-Board
325x4
330x2

Plate Raises
45x10 2 Sets

Rear Delt DB Raises
10x12 2 Sets

I skipped the High Pin Presses programmed
for today. Everything felt heavy and slow although
the shirt work went pretty well. So I reduced total
volume a bit. No spotter or handoffs...which reminds
me I didn't post Schmeck and Q's lifting.
Here go's:
The Schmeck: Chubby Hubby x 1
The Q: Cherry Garcia x at least 1

Tbone Strength 5/2/12

First off, what the hell is with this new layout? If I wanted to do code, I'd open up an editor!!!

ME BENCH

Bar
135x10
225x6
315x3
365x3x3

DB Shoulder Press
50x10
75x10
100x10

Incline Barbell Bench
135x5
225x3
300x1 (Cuz I could)

EZ Curl Bar JM Press (Freaking tough!)
3 sets of 10

Pushdowns
3 sets of 12

Out.

4/29/2012 Steve Denning

Accessory Day

Raw 3-Board Press
Barx10 2 Sets
135x8
185x3
Add 3-Board
225x3
315x3
340x3*

DBBP
25x10
85x8
95x7

JM Press
135x8
205x7

Hammer Curls
25xa few

The Schmeck
After Warm-up
3-Board
225x3
280x2 3rd rep out of groove
280x3*

DBBP
25x10
65x8
80x7*

JM Press
115x8
135x7

Hammer Curls
Some x a few

The Q
After Warm-up
Add 3-Board
225x3
240x3*
245x3*

DBBP
60x8
70x7*

JM Press
115x8*
125x7*

Hammer Curls
A couple x a little

For a buncha tired dudes this turned into
a high quality workout with lots of PR's!

4/28/12 Big T

Accessory Day

Raw 3-Board
After Warm-up
365x3
405x3

DBBP
100x8
100x8

Rolling Extensions
60x8
70x7

Band Pull-aparts
3x10 Mini Band

Everything looked light and easy. Nice to
see you Tony!

4/26/2012 Steve Denning

De-Load Bench Day

DBBP
25x10
65x20
65x20
65x20

Plate Raises
45x10

DB Rear Delts
10x12 2 Sets

The Schmeck
DBBP
25x10
55x20
55x20
55x20

Plate Raises
35x10

DB Rear Delts
10x10 2 Sets

The Q
DBBP
25x10
45x20 2 Sets
40x20

Plate Raises
25x10

DB Rear Delts
10x10 2 Sets

Deloaded, reloaded and next week starts a 3-week trip down
to a one board, maybe full range. The new, altered F6 should
be here and will start breaking it in. Nationals are going to be fun.

T-Bone Strength 4/23/12

Bench Stuff

Bar
135x8
225x5
315x1
375x1
Add Slingshot
425x1
440x1
475x1
485x0

4-Board
365x5 (3 sets)
405x3 (1 set)

Rolling Triceps Extensions
4 sets of 12

Pushdowns
4 sets of 15

Pec Dec Prehab
2 sets of 20

Done. I honestly laughed at how fast 375 went up. I dunno how I've done it, but I think I'm much better at repetitions with heavy weight now more than ever. Plan on going heavier later in the week. Island on Friday.

4/22/2012 Steve Denning

Accessory Day De-Load

Seated KB Press

Run the Rack Pushdowns

The Schmeck
Seated KB Press

Run the Rack Pushdowns

The Q
Seated KB Press

Run the Rack Push-downs


Quick but harder than I thought it
would be...

4/21/2012 Steve Denning

Squats/Upper Back

 SSB Squats Barx10 155x5 245x5 3 Sets

 WG Pull-downs 100x20 110x15 120x10

 Band Elbow Pull-downs 2x15 w/Blue Band

 Band Pull-downs 2x10 w/Dbl Blue Band

 Did a graveyard shift last night and again tonight. Just worked legs and back enough to say I did.

T-Bone Strength 4/20/12

Speed Bench

225x3x9 (3 different grips)

DB BENCH
100x20
100x17
100x12

Pushdowns
3 sets of 12

 PEC DEC
3 sets of 20 Out.

In and out real fast. Intended to do lockout training, but was very tired. Weights moved well. Continuing the journey...

T-Bone Strength 4-19-12

Back and Rear Delts

Shrugs
135x8
225x8
315x6
405x6
495x6

T-Bar Rows
6 sets of 6

Bent Over Rows
2 sets of 10
2 sets of 6

Machine Assisted Pullups
3 sets

Front Pulldowns
4 sets of 10

Halbert Raises
3 sets of 10

Lateral Raises
3 sets of 10

Facepulls
3 sets of 10

Lots of volume I know, but its showing. My back is thicker, more defined, and stronger than it has been in awhile. This really is the system that works for me. Creating that launching pad for my bench and developing an even more violent explosion from my chest can only help. Lockout stuff tomorrow and then rest. I'll be on the island next week, perhaps I train with the freaks? Signs point to yes!

4/19/2012 Steve Denning

Bench Day

2-Board Press
Bar
135x8
185x3
225x3
315x3
340x2, miss 3rd - close

Put on Frankenshirt
405x2 4-Board
425x1 3-Board
440x1 2-Board Easy and fast

Pin Press
405x5
425x5

Raw CG 4-Board
315x7

Plate Raises
35x12
45x12

DB Rear Delts
2x12

The Schmeck
After warm-up
225x3
265x3
265x3
275x3

Pin Press
315x5
335x3

The Q
2-Board
225x3
235x2 miss 3rd

Pin Press
315x5
335x0

Plate Raise
25x12

That's it. I hit a good
raw 2-board and a very easy
440 2-Board with a wet-down
Frankenshirt. I sent my new
F-6 into Ken for alterations.
I may be able to use Frankenshirt
for a 3rd attempt.