Squats and Deadlifts
Squats
Bar
135x5 (2 sets)
225x5 (2 sets)
315x5 (1 set)
Rack Pulls (Knee Height)
Worked up to 500x3
Deadlifts from floor
315x3x3
Leg Press
3 sets of 10
Leg Extensions
3 sets of 20
Leg Curls
3 sets of 12
Seated Calf Raises
2 sets to failure
Abs
Again, nothing special. Weights were stupid easy. Just getting back into shape for the torture to come.
2/28/12
2/27/12
T-Bone Strength 02/27/12
Bench Work
Full Range Flat Bench
Bar
135x8 ( 2 sets)
185x5
225x5
275x5
315x5 (3 sets)
225x15
Incline Tates
3 sets of 10
Triceps Pushdowns
2 sets of 20
Hammer Strength Rows
4 sets of 10
Pulldowns
2 sets of 10
Overhead Triceps Extensions
1 set to failure
Getting there. Everything felt easy. I feel like I need to warm up more for more sets. The first time I did 275 I did it for a single, it felt like the weight of the world. Second time, I smash it for 5 reps. Gonna do a lot of high volume almost bodybuilding type work in addition to power work in order to add lost size. So far so good, will squat and pull tomorrow. On track to get my world title back.
Full Range Flat Bench
Bar
135x8 ( 2 sets)
185x5
225x5
275x5
315x5 (3 sets)
225x15
Incline Tates
3 sets of 10
Triceps Pushdowns
2 sets of 20
Hammer Strength Rows
4 sets of 10
Pulldowns
2 sets of 10
Overhead Triceps Extensions
1 set to failure
Getting there. Everything felt easy. I feel like I need to warm up more for more sets. The first time I did 275 I did it for a single, it felt like the weight of the world. Second time, I smash it for 5 reps. Gonna do a lot of high volume almost bodybuilding type work in addition to power work in order to add lost size. So far so good, will squat and pull tomorrow. On track to get my world title back.
2/26/2012 Steve Denning
Accessory Day
DBBP
60x20 3 Sets
KB Rows
53x20 3 Sets
Rolling Extensions
35x20 2 Sets
The Schmeck
DBBP
60x10 2 Sets
65x10 3 Sets
KB Rows
53x20 3 Sets
Rolling Extensions
35x10 5 Sets
The Q
DBBP
40x20 2 Sets
40x16
KB Rows
53x20
53x10
53x5
Rolling Extensions
25x20 2 Sets
I did a kind of deload. Scott
stayed the course and Q did
high reps with me. Starting on
high boards Thursday, working down
to an opener in a couple weeks.
DBBP
60x20 3 Sets
KB Rows
53x20 3 Sets
Rolling Extensions
35x20 2 Sets
The Schmeck
DBBP
60x10 2 Sets
65x10 3 Sets
KB Rows
53x20 3 Sets
Rolling Extensions
35x10 5 Sets
The Q
DBBP
40x20 2 Sets
40x16
KB Rows
53x20
53x10
53x5
Rolling Extensions
25x20 2 Sets
I did a kind of deload. Scott
stayed the course and Q did
high reps with me. Starting on
high boards Thursday, working down
to an opener in a couple weeks.
2/26/12
2/24/2012 Steve Denning
Deadlifts
135x5, x3
205x2
275x1
345x1
355x1
SLDL
215x5 3 Sets
Cable Curls
50x10 5 Sets
Saturdays, alone and lifting stuff
off the floor. Very nice.
135x5, x3
205x2
275x1
345x1
355x1
SLDL
215x5 3 Sets
Cable Curls
50x10 5 Sets
Saturdays, alone and lifting stuff
off the floor. Very nice.
2/23/12
T-Bone Strength 2/23/12
ME Bench
Floor Press
Bar
135x8
185x3
225x3
275x3
315x1
355x1
Rack Lockouts
Worked up to 495x2
Dips
1 set to Failure
Womacks
3 sets
DB Rows
2 sets of 12
Close Grip Pulldowns
2 sets of 10
Curls
Really, does it matter?
Getting it back. Everything felt easy. I suck at Floor Presses, always have. Will get better at these, I'll do these again in a few weeks. Eating a TON of chicken and beef, potatoes and pasta and rice. GYWU! UFC 144 Saturday should be fun to watch. I plan on training raw for a few weeks before throwing my shirt on. I'll adapt as I've mentioned a Metal Militia style bench routine with my shirt and do a lot more full range benches in my shirt as oppose to doing boards. We'll see how this experiment works out.
Floor Press
Bar
135x8
185x3
225x3
275x3
315x1
355x1
Rack Lockouts
Worked up to 495x2
Dips
1 set to Failure
Womacks
3 sets
DB Rows
2 sets of 12
Close Grip Pulldowns
2 sets of 10
Curls
Really, does it matter?
Getting it back. Everything felt easy. I suck at Floor Presses, always have. Will get better at these, I'll do these again in a few weeks. Eating a TON of chicken and beef, potatoes and pasta and rice. GYWU! UFC 144 Saturday should be fun to watch. I plan on training raw for a few weeks before throwing my shirt on. I'll adapt as I've mentioned a Metal Militia style bench routine with my shirt and do a lot more full range benches in my shirt as oppose to doing boards. We'll see how this experiment works out.
2/23/2012 Steve Denning
Bench Day
Well I guess I'll post this stinkburger...lol.
2ct Bench
Barx15 Pain in left shoulder, wah wah.
135x5
185x2
225x2
275x2
Put on 54" Blueberry
365x2 No Touch
385x2 1st rep to a 1-Board, 2nd rep touched. No Press.
405x0 2-Board No Press.
Push-downs
120x15
130x15
140x15
Shoulder pain. Weak ass press. Bench
sucked big time.
The Schmeck
Bar
135x5
185x2
225x2
245x2
250x2
260x2
275x1*
285x0
4-Board Press
225x15
Scott was ON today. Hit a
very easy 275. Missed 285 because
he'd done a bunch of reps already.
Well I guess I'll post this stinkburger...lol.
2ct Bench
Barx15 Pain in left shoulder, wah wah.
135x5
185x2
225x2
275x2
Put on 54" Blueberry
365x2 No Touch
385x2 1st rep to a 1-Board, 2nd rep touched. No Press.
405x0 2-Board No Press.
Push-downs
120x15
130x15
140x15
Shoulder pain. Weak ass press. Bench
sucked big time.
The Schmeck
Bar
135x5
185x2
225x2
245x2
250x2
260x2
275x1*
285x0
4-Board Press
225x15
Scott was ON today. Hit a
very easy 275. Missed 285 because
he'd done a bunch of reps already.
2/22/12
T-Bone Strength 02/22/12
Leg Accessory Day
Leg Extensions
5 sets
Leg Press
5 sets of 12
Lying Hamstring Curls
3 sets of 12
Standing and Seated Calf Machines
4 sets of 15
Hip Machine
3 sets of 20
Abs
Nothing special here. Conditioning my legs and myself for the future pain to come. Need to have strong legs for a strong bench. Floor press tomorrow.
Leg Extensions
5 sets
Leg Press
5 sets of 12
Lying Hamstring Curls
3 sets of 12
Standing and Seated Calf Machines
4 sets of 15
Hip Machine
3 sets of 20
Abs
Nothing special here. Conditioning my legs and myself for the future pain to come. Need to have strong legs for a strong bench. Floor press tomorrow.
2/20/12
2/19/2012 Steve Denning
Bench Accessory Day
CG 3-Board Decline w/Dbl Minis
Barx15
145x10 3 Sets
Vogelpohl CG Pull-downs
150x15 3 Sets
Straight-arm Side Push-downs
50x10 3 Sets
Kettle-bell Press
53x15
53x7
The Q
CG 3-Board Decline w/Dbl Minis
95x10
95x9
95x9
Vogelpohl CG Pull-downs
120x15 3 Sets
Straight-arm Side Pull-downs
50x10 3 Sets
DB Press
20x 2 Sets TNF
The Schmeck
CG 3-Board Decline w/Dbl Minis
Barx5
145x10 3 Sets
Vogelpohl CG Pull-downs
150x10 3 Sets
Straight-arm Side Pull-downs
50x10 2 Sets
60x10
KB Press
2 Sets TNF
Something a little different. Very short
but harder than it looked on paper.
CG 3-Board Decline w/Dbl Minis
Barx15
145x10 3 Sets
Vogelpohl CG Pull-downs
150x15 3 Sets
Straight-arm Side Push-downs
50x10 3 Sets
Kettle-bell Press
53x15
53x7
The Q
CG 3-Board Decline w/Dbl Minis
95x10
95x9
95x9
Vogelpohl CG Pull-downs
120x15 3 Sets
Straight-arm Side Pull-downs
50x10 3 Sets
DB Press
20x 2 Sets TNF
The Schmeck
CG 3-Board Decline w/Dbl Minis
Barx5
145x10 3 Sets
Vogelpohl CG Pull-downs
150x10 3 Sets
Straight-arm Side Pull-downs
50x10 2 Sets
60x10
KB Press
2 Sets TNF
Something a little different. Very short
but harder than it looked on paper.
2/18/12
2/18/2012 Steve Denning
Squat Day
SSB
Barx5
155x5
205x5
305x5*
Shrugs
185x10 5 Sets
1-Arm Cable Curls
50x10 3 Sets
SSB
Barx5
155x5
205x5
305x5*
Shrugs
185x10 5 Sets
1-Arm Cable Curls
50x10 3 Sets
2/16/12
2/16/2012 Steve Denning
Bench Day
Reverse-Band Bench (Green Bands)
225x2
315x2
365x2
385x1
Put on 48" F-6
365x2 4-Board NT
405x2 2-Board NT
Choking myself out. Not
using this shirt lol!
Raw 4-Board Pinky on Ring
295x10
Band Pull-aparts
3x10 w/Mini
Skinny Strength (Pete)
after warm-up
275x2
285x2
295x2
315xo
Raw 4-Board
205x10
Band Pull-aparts
3x10 w/mini
The Schmeck
after warm-up
315x2
325x2
335x2
Static Hold
365x15-sec
385x10-sec
The Q
after warm-up
255x2
255x2
255x2
Choking out again, what a goof
I am. The Blueberry is the shirt.
Reverse-Band Bench (Green Bands)
225x2
315x2
365x2
385x1
Put on 48" F-6
365x2 4-Board NT
405x2 2-Board NT
Choking myself out. Not
using this shirt lol!
Raw 4-Board Pinky on Ring
295x10
Band Pull-aparts
3x10 w/Mini
Skinny Strength (Pete)
after warm-up
275x2
285x2
295x2
315xo
Raw 4-Board
205x10
Band Pull-aparts
3x10 w/mini
The Schmeck
after warm-up
315x2
325x2
335x2
Static Hold
365x15-sec
385x10-sec
The Q
after warm-up
255x2
255x2
255x2
Choking out again, what a goof
I am. The Blueberry is the shirt.
T-Bone Strength 02/16/12
DE BENCH..KINDA
Bar
135x5
185x5
225x3
315x1
225x3x9 3 different grips, all easy
DB Bench
70x20
100x10 (2 sets)
Rolling Triceps Extensions
2 sets of 10
Hammer Strength Row
2 sets of 10
1 set of 20
Rear Delt Machine Thingy!
2 sets of 12
Man, I missed it, I really did. Nothing felt heavy and everything was easy. Going to ease my way back in and get on my routine here shortly. I'll train raw for a few weeks before I throw my shirt on. Going to go with a Metal Militia style training with my shirt and do some full range benches for reps in my shirt. Gonna do this for a little while to build my core strength up before I get 500 raw and 700 shirted out of the way. Feels great to be back!
Bar
135x5
185x5
225x3
315x1
225x3x9 3 different grips, all easy
DB Bench
70x20
100x10 (2 sets)
Rolling Triceps Extensions
2 sets of 10
Hammer Strength Row
2 sets of 10
1 set of 20
Rear Delt Machine Thingy!
2 sets of 12
Man, I missed it, I really did. Nothing felt heavy and everything was easy. Going to ease my way back in and get on my routine here shortly. I'll train raw for a few weeks before I throw my shirt on. Going to go with a Metal Militia style training with my shirt and do some full range benches for reps in my shirt. Gonna do this for a little while to build my core strength up before I get 500 raw and 700 shirted out of the way. Feels great to be back!
2/15/12
T-Bone Strength
Michael Jordan...is back on the court!
After some significant time off due to moving, injuries, and just plain and simply being burnt out, I am back!
I'll be training at the LA Fitness that is literally within walking distance of my work (I'm talking like walking from the Sheriff's gym to Vons walking distance). I've been fascinated as of late with the training of Andy Bolton, who like me, increased his bench by over 100 pounds in a year, and that is what I plan to do. I'm going to take the approach of less will be more. Maxing out all the time isn't necessarily the way to go. I've looked at weightlifters as my inspiration, they hardly ever max out. Heavy doubles, triples, and 5's. That is what they do and that is what works. I'll start my new plan tomorrow which will involve a bench day, a leg and back day, an assistance day, and a conditioning day, revolving around a 4 day rotation with maximum rest in between workouts. I plan on by years end having a 475-500 raw bench and a 545 slingshot and a 700+ shirted bench (be it single or multiply).
The evolution of T-bone strength is about to begin, I'm going to go from Elite, to Pro, join me for the ride!
After some significant time off due to moving, injuries, and just plain and simply being burnt out, I am back!
I'll be training at the LA Fitness that is literally within walking distance of my work (I'm talking like walking from the Sheriff's gym to Vons walking distance). I've been fascinated as of late with the training of Andy Bolton, who like me, increased his bench by over 100 pounds in a year, and that is what I plan to do. I'm going to take the approach of less will be more. Maxing out all the time isn't necessarily the way to go. I've looked at weightlifters as my inspiration, they hardly ever max out. Heavy doubles, triples, and 5's. That is what they do and that is what works. I'll start my new plan tomorrow which will involve a bench day, a leg and back day, an assistance day, and a conditioning day, revolving around a 4 day rotation with maximum rest in between workouts. I plan on by years end having a 475-500 raw bench and a 545 slingshot and a 700+ shirted bench (be it single or multiply).
The evolution of T-bone strength is about to begin, I'm going to go from Elite, to Pro, join me for the ride!
2/14/12
2/14/2012 Steve Denning
Ramblings
I've finally got it in my head I do not always need to max out during every training session. In fact, my numbers have improved by using sets and reps in the 3 sets of 2 range instead of heavy singles till I miss. Also, not going after big numbers on shirted high-boards has helped. 90% of my training has been raw and either full-range or low boards. I do rotate in reverse-band benches on Max Effort Day and a raw high-board "finisher" after the M.E. movements for lockout strength. I've also started using some aspects of Boring But Big (5x10). More like Brutal But Big but whatever, its working. Going to try a pretty tight F-6 Thursday, working down to at least a 1-Board. I will decide then if I'm going to compete in the loose Katana or OMG F-6. This I call fun.
I've finally got it in my head I do not always need to max out during every training session. In fact, my numbers have improved by using sets and reps in the 3 sets of 2 range instead of heavy singles till I miss. Also, not going after big numbers on shirted high-boards has helped. 90% of my training has been raw and either full-range or low boards. I do rotate in reverse-band benches on Max Effort Day and a raw high-board "finisher" after the M.E. movements for lockout strength. I've also started using some aspects of Boring But Big (5x10). More like Brutal But Big but whatever, its working. Going to try a pretty tight F-6 Thursday, working down to at least a 1-Board. I will decide then if I'm going to compete in the loose Katana or OMG F-6. This I call fun.
2/13/12
2/13/2012 Steve Denning
Bench Accessory Day
DB Floor Press
75x10 5 Sets
Band Pull-ups
5x5 w/1-Green
Band Pull-aparts
3x10 w/mini
Band Push-downs
1-Green Band x 30-sec
The Schmeck
DB Floor Press
60x10 4 Sets
60x15
Band Pull-ups
5x5 w/Green and Blue
Band Push-downs
1-Green x 30-sec
The Q
DB Floor Press
45x10 5 Sets
Band Pull-ups
5x5 w/1-Green...mostly
Band Push-downs
1-Green x alot
Band Pull-aparts
3x10 w/mini
I had to stay at work late
but my friend Doug watched the
desk for me so I could lift. Scott
and Andrew are great to train with.
DB Floor Press
75x10 5 Sets
Band Pull-ups
5x5 w/1-Green
Band Pull-aparts
3x10 w/mini
Band Push-downs
1-Green Band x 30-sec
The Schmeck
DB Floor Press
60x10 4 Sets
60x15
Band Pull-ups
5x5 w/Green and Blue
Band Push-downs
1-Green x 30-sec
The Q
DB Floor Press
45x10 5 Sets
Band Pull-ups
5x5 w/1-Green...mostly
Band Push-downs
1-Green x alot
Band Pull-aparts
3x10 w/mini
I had to stay at work late
but my friend Doug watched the
desk for me so I could lift. Scott
and Andrew are great to train with.
2/9/12
2/9/2012 Steve Denning
Bench Day
Iron Chamber Chart
After warm-up:
310 Chart
240x6
255x4
295x3 (chart called for 290x2)
275x3
240x6
3-Board Pinky on Ring
245x17
KB Rows
2 Sets of 20
Band Pull-aparts
Minis 3x10
The Schmeck
290 Chart
225x5
240x2
270x1
255x2
225x6
3-Board Pinky on Ring
225x6
DB Rows
Andrew Q
170 Chart
135x6
145x4
160x2
150x3
135x6
3-Board Pinky on Ring
175x4
4-Board Pinky on Ring
155x10
KB Rows
3 Sets of 10
Band Pull-aparts
3x10
Fun with the chart.
Iron Chamber Chart
After warm-up:
310 Chart
240x6
255x4
295x3 (chart called for 290x2)
275x3
240x6
3-Board Pinky on Ring
245x17
KB Rows
2 Sets of 20
Band Pull-aparts
Minis 3x10
The Schmeck
290 Chart
225x5
240x2
270x1
255x2
225x6
3-Board Pinky on Ring
225x6
DB Rows
Andrew Q
170 Chart
135x6
145x4
160x2
150x3
135x6
3-Board Pinky on Ring
175x4
4-Board Pinky on Ring
155x10
KB Rows
3 Sets of 10
Band Pull-aparts
3x10
Fun with the chart.
2/5/12
2/5/2012 Steve Denning
Bench Accessory Day
DBBP
30x10
75x10
75x10
75x10
75x10
75x10
Band Pull-ups
Blue/Green
4x5
1x13
Rolling Extensions
30x10
45x10
45x10
45x10
45x10
The Schmeck
DBBP
35x10 5-Sets
Band Pull-ups
Green/Green
5x5
Rolling Extensions
25x10
35x10 4-Sets
Andrew Q
DBBP
35x10 5-Sets
Band Pull-ups
Grn/Grn
1x5
Grn/Blu
4x5
Rolling Extensions
20x10 5-Sets
Andrew joined us tonight
and hopefully will be a regular.
DBBP
30x10
75x10
75x10
75x10
75x10
75x10
Band Pull-ups
Blue/Green
4x5
1x13
Rolling Extensions
30x10
45x10
45x10
45x10
45x10
The Schmeck
DBBP
35x10 5-Sets
Band Pull-ups
Green/Green
5x5
Rolling Extensions
25x10
35x10 4-Sets
Andrew Q
DBBP
35x10 5-Sets
Band Pull-ups
Grn/Grn
1x5
Grn/Blu
4x5
Rolling Extensions
20x10 5-Sets
Andrew joined us tonight
and hopefully will be a regular.
2/4/12
2/4/2012 Steve Denning
Squat Day
Zerker Squats
Bar
135x5
185x3
205x5
CG Pull-downs
110x10
120x10
130x10
140x10
100x12
Face Pulls
100x20 3 Sets
Zerker Squats
Bar
135x5
185x3
205x5
CG Pull-downs
110x10
120x10
130x10
140x10
100x12
Face Pulls
100x20 3 Sets
2/2/12
2/2/2012 Steve Denning
Bench Day
2 Board Press
Bar
135x5 2 Sets
185x1
225x1
Add 2-Board
305x1
Add Slingshot
325x1
Add 54" Katana "Blueberry"
365x2
375x2
Add 1-Board
385x1
Raw CG 4-Board "Thumb fm smooth"
255x15
Band Pull-aparts
Lots
The Schmeck
Bar
135x5 2 Sets
185x1
225x1
Add 2-Board
255x2
255x2
265x2
Raw CG 4-Board
225x10
Ramping up for state. The
Blueberry may work, it's very
loose but I'm just looking for
a PR.
2 Board Press
Bar
135x5 2 Sets
185x1
225x1
Add 2-Board
305x1
Add Slingshot
325x1
Add 54" Katana "Blueberry"
365x2
375x2
Add 1-Board
385x1
Raw CG 4-Board "Thumb fm smooth"
255x15
Band Pull-aparts
Lots
The Schmeck
Bar
135x5 2 Sets
185x1
225x1
Add 2-Board
255x2
255x2
265x2
Raw CG 4-Board
225x10
Ramping up for state. The
Blueberry may work, it's very
loose but I'm just looking for
a PR.
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