LA FitExpo 2012
Had a great time with my man Tony Cissell. Lifter X couldn't
make it but hopefully will next year. Highlights for me was
getting to chat with Tiny Meeker, listening to Mendy rant, and
watching in awe as Ron Moormeister destroyed more world records.
We picked up some swag from the One More Rep guys and
supplements from Mike Bridges over at the Con-Crete booth.
State is 7 weeks out...
1/31/12
1/28/12
1/28/2012 Steve Denning
Deadlift Day
135x5
205x2
275x1
345x1
400x0
SLDL
210x5
210x5
210x5
WG Pull-downs
110x10
120x10
130x10
140x10
100x15
Band Push-downs
Green Band: 32 in 30-sec
135x5
205x2
275x1
345x1
400x0
SLDL
210x5
210x5
210x5
WG Pull-downs
110x10
120x10
130x10
140x10
100x15
Band Push-downs
Green Band: 32 in 30-sec
1/27/12
1/27/2012 Steve Denning
Bench Day
2ct Bench Press
Bar
135x2 2 Sets
185x2
225x2
275x2
275x2
275x2
Slingshot
315x5
KB Row
3 Sets of 20
Band Pull-aparts
4x10
Scott
Bar
135x2x2
185x2
225x2
235x2
225x2
Slingshot
275x0 We're working on this...
Static Hold
275x8 seconds
DB Rows
60x10 3 Sets
Push-downs
Paused benches are humbling. Good
speed with 275. State is 8-weeks out.
I need to choose a shirt and work towards
a reasonable PR.
2ct Bench Press
Bar
135x2 2 Sets
185x2
225x2
275x2
275x2
275x2
Slingshot
315x5
KB Row
3 Sets of 20
Band Pull-aparts
4x10
Scott
Bar
135x2x2
185x2
225x2
235x2
225x2
Slingshot
275x0 We're working on this...
Static Hold
275x8 seconds
DB Rows
60x10 3 Sets
Push-downs
Paused benches are humbling. Good
speed with 275. State is 8-weeks out.
I need to choose a shirt and work towards
a reasonable PR.
1/23/12
1/23/2012 Steve Denning
Bench Accessory Day
Slingshot Push-ups
x40
x40
x40
Band Pull-ups
B/G x5
G x5
G x5
G x5
B/G x10
Rolling Extensions
40x10
45x10
45x10
45x10
45x10
Scott
Slingshot Push-ups
x20
x20
x20
Band Pull-ups
G/G x5
G/G x5
G/G x5
G/G/B x10
G/G/B x10
Rolling Extensions
25x10
30x10
30x10
30x10
30x10
Bodybuilding hurts.
Slingshot Push-ups
x40
x40
x40
Band Pull-ups
B/G x5
G x5
G x5
G x5
B/G x10
Rolling Extensions
40x10
45x10
45x10
45x10
45x10
Scott
Slingshot Push-ups
x20
x20
x20
Band Pull-ups
G/G x5
G/G x5
G/G x5
G/G/B x10
G/G/B x10
Rolling Extensions
25x10
30x10
30x10
30x10
30x10
Bodybuilding hurts.
1/21/12
1/21/2012 Steve Denning
Squat Day
Box SSB
Bar x10
155 x10
245 x5
265 x5
300 x5
CG Seated Pull-downs
110x10
120x10
120x10
120x10
120x10
Vogelpohl CG Pull-downs
150x20
Leg work and lats.
Box SSB
Bar x10
155 x10
245 x5
265 x5
300 x5
CG Seated Pull-downs
110x10
120x10
120x10
120x10
120x10
Vogelpohl CG Pull-downs
150x20
Leg work and lats.
1/19/12
1/19/2012 Steve Denning
Bench Day
Reverse-Band BP
Bar
135x5
225x3
275x2
315x2
Put on 50" F-6
405x2 NT
405x2 1-NT, 1-Touch
415x2
425x2
Raw CG 4-Board
295x1
265x10
225x17
DB Row
60x10
KBx20
The Schmeck
After warm-up
315x2 3 Sets
Raw CG 4-Board
245x4
245x6
225x6
Reverse-Band BP
Bar
135x5
225x3
275x2
315x2
Put on 50" F-6
405x2 NT
405x2 1-NT, 1-Touch
415x2
425x2
Raw CG 4-Board
295x1
265x10
225x17
DB Row
60x10
KBx20
The Schmeck
After warm-up
315x2 3 Sets
Raw CG 4-Board
245x4
245x6
225x6
1/15/12
1/15/2012 Steve Denning
Bench Accessory
Band Pull-ups
x5
x10
x10
x10
Slingshot Push-ups
x40
x30
x30
Rolling Extensions
25x10
35x10
40x10
40x10
40x10
Pushing on...
Band Pull-ups
x5
x10
x10
x10
Slingshot Push-ups
x40
x30
x30
Rolling Extensions
25x10
35x10
40x10
40x10
40x10
Pushing on...
1/14/12
1/14/2012 Steve Denning
Deadlifts
135x5 2 Sets
205x3
275x1
325x1
325x1
SLDL
205x5 3 Sets
WG Pulldowns
90x10
100x10
110x10
120x10
130x10
Didn't feel strong in the
Deads so just hit a couple
at 325 and called it. It's a
marathon not a sprint. Shoulder
pretty tender today. A couple of
weeks before I turn the heat up
on this training cycle. Trying
to peak at the meet and not 2
weeks out which happened last year.
135x5 2 Sets
205x3
275x1
325x1
325x1
SLDL
205x5 3 Sets
WG Pulldowns
90x10
100x10
110x10
120x10
130x10
Didn't feel strong in the
Deads so just hit a couple
at 325 and called it. It's a
marathon not a sprint. Shoulder
pretty tender today. A couple of
weeks before I turn the heat up
on this training cycle. Trying
to peak at the meet and not 2
weeks out which happened last year.
1/12/12
1/12/2012 Steve Denning
Bench Day
Iron Chamber 290 Chart
After warm-up
225x6
240x4
270x2
255x3
225x6
Slingshot 315RM
315x4
DB Rows
60x10
70x10
60x10
Strength coming back since being
sick. Left bicep still tender but
was able to do some rows with only
slight pain.
Iron Chamber 290 Chart
After warm-up
225x6
240x4
270x2
255x3
225x6
Slingshot 315RM
315x4
DB Rows
60x10
70x10
60x10
Strength coming back since being
sick. Left bicep still tender but
was able to do some rows with only
slight pain.
1/10/12
1/09/12 Steve Denning
Bench Accessory Day
Slingshot Pushups w/feet on bench
x40
x30
x20
x20
Superset with...
Band Assist Pull-ups
x5
x10
x5
x5
x10
Rolling Extensions
35x10 5 Sets
Slingshot Pushups w/feet on bench
x40
x30
x20
x20
Superset with...
Band Assist Pull-ups
x5
x10
x5
x5
x10
Rolling Extensions
35x10 5 Sets
1/7/12
1/7/2012 Steve Denning
Zerker Squats
Bar
135x5
185x3
185x5
RDL
135x10
225x10
225x10
CG Pull-downs
90x10
100x10
110x10
120x10
130x10
90x10
Feeling a little better every day.
Everything still feels heavy and people
keep telling me I look lean. Is that supposed
to be a compliment? Grrrrr
Bar
135x5
185x3
185x5
RDL
135x10
225x10
225x10
CG Pull-downs
90x10
100x10
110x10
120x10
130x10
90x10
Feeling a little better every day.
Everything still feels heavy and people
keep telling me I look lean. Is that supposed
to be a compliment? Grrrrr
1/5/12
1/5/2012 Steve Denning
Bench Day
Still recovering from the flu but this
is really the start of training for the
USPA state meet.
2-Board Press
Bar
135x5
185x3
225x2
275x1
315x1 (Slingshot)
Add 3-Board and well used 50" F6
355x1 To set shirt
Add 2-Board
355 3 Sets of 2
CG 3-Board (1-inch fm smooth)
225x12
Face Pulls
90x30
140x25 2 Sets
Strength way down from having the flu
but feel good about my programming
overall.
Still recovering from the flu but this
is really the start of training for the
USPA state meet.
2-Board Press
Bar
135x5
185x3
225x2
275x1
315x1 (Slingshot)
Add 3-Board and well used 50" F6
355x1 To set shirt
Add 2-Board
355 3 Sets of 2
CG 3-Board (1-inch fm smooth)
225x12
Face Pulls
90x30
140x25 2 Sets
Strength way down from having the flu
but feel good about my programming
overall.
1/3/12
01/02/2012 Steve Denning
Bench Accessory Day
BB 1.5 OHP
Bar
115x5
135x3
115x5
Band-assited Pull-ups
5 Sets of 5
Tates
40x10 5 Sets
Elbow pain was there but I was
able to do the movements.
BB 1.5 OHP
Bar
115x5
135x3
115x5
Band-assited Pull-ups
5 Sets of 5
Tates
40x10 5 Sets
Elbow pain was there but I was
able to do the movements.
1/1/12
T-Bone Strength Update
Healing
I've taken the past couple of weeks off from the gym. I've had several injuries which include but are not limited too:
My Wrist
My Elbow
Shoulders
Lower Back
Knee
Ankles
There are times when you have to listen to your body. I've trained extremely heavy for several years now and my body as of late was fighting back. Taking time off was the best thing I could have done. I am completely healed and am in sight for big numbers here soon. I feel great and will be joining a new gym here this week. I don't know how many times I plan on competing this year. Mainly, my goals are oriented towards getting really strong and getting myself prepared for at least 1 meet this upcoming year. I wouldn't mind another World title on my mantle....
Oh, and btw, BOYB!
I've taken the past couple of weeks off from the gym. I've had several injuries which include but are not limited too:
My Wrist
My Elbow
Shoulders
Lower Back
Knee
Ankles
There are times when you have to listen to your body. I've trained extremely heavy for several years now and my body as of late was fighting back. Taking time off was the best thing I could have done. I am completely healed and am in sight for big numbers here soon. I feel great and will be joining a new gym here this week. I don't know how many times I plan on competing this year. Mainly, my goals are oriented towards getting really strong and getting myself prepared for at least 1 meet this upcoming year. I wouldn't mind another World title on my mantle....
Oh, and btw, BOYB!
01/01/2012 Steve Denning
2012 Competition
I plan on competing at least 4
times this year.
March 25: USPA State Championship
July 01: USPA National Championship
Oct 09: AAU World Championship
Nov 13: IPL World Championship
I may try to hit Ken Tawzer's meet
in Santa Maria in May as well.
I plan on competing at least 4
times this year.
March 25: USPA State Championship
July 01: USPA National Championship
Oct 09: AAU World Championship
Nov 13: IPL World Championship
I may try to hit Ken Tawzer's meet
in Santa Maria in May as well.
Subscribe to:
Posts (Atom)
