Bench Day
1st Day after the state meet
DBBP 50x10, 50x10, 50x20
CG Pull-downs 150x20, 150x20
1-arm band pushdowns Blue x15, x15
The Schmeck
DB Rows 50x10, 50x10
CG Pull-downs 140x10, 140x10
1-arm band pushdowns Blue x10, x10
Thats All Folks!
3/31/12
T-Bone Strength 3/30/12
Lockout Stuff
Bar
135x8
Added 4-Board
225x5
315x5
365x5
405x3x3
315x8 (2 sets)
Incline DB Bench
4 sets of 10
Flat Tates
3 sets of 8
Skull Crushers
2 sets of 10
Pushdowns
3 sets of 10
405 felt really easy. After talking with Steve when he was here for his meet, I'm going to build up my accessory work slowly but surely. My goal is to get back to a 500+lb 4 board. I'll go up to around 415-425 next week and then the week after overload with reverse bands. Going to stick with 3x3 and then go to a 5x5. Just working my strength until I get back in the shirt.
Bar
135x8
Added 4-Board
225x5
315x5
365x5
405x3x3
315x8 (2 sets)
Incline DB Bench
4 sets of 10
Flat Tates
3 sets of 8
Skull Crushers
2 sets of 10
Pushdowns
3 sets of 10
405 felt really easy. After talking with Steve when he was here for his meet, I'm going to build up my accessory work slowly but surely. My goal is to get back to a 500+lb 4 board. I'll go up to around 415-425 next week and then the week after overload with reverse bands. Going to stick with 3x3 and then go to a 5x5. Just working my strength until I get back in the shirt.
3/28/12
3/28/2012 Steve Denning
Nice work Big T! As I texted you earlier today, I'm going to try multi-ply again at the USPA Nationals July 1st. I purchased Brian Schwab's 12 Week Bench Press Program and I will be following it pretty closely. So lots of shirted board work in my future! Lots more to it of course and I'm gonna have fun while I get stronger! This Friday I'll allow myself one ease-back-into-it workout and the following week IT IS ON till we compete again July 1st.
Steve
Steve
T-Bone Strength 03/28/12
Back Assistance
Machine Shrugs
5 sets of 15
DB Rows
100x8
125x8 (2 sets)
125x20 (w/straps)
Rear Delt Machine Thingy
3 sets of 10
Seated Rows
3 sets of 10
Lateral Shoulder Raises
3 sets of 10
Abs
Getting it done! Feeling more and more like my old self. Weights are flying up and I'm getting stronger by the minute. Progress!
Machine Shrugs
5 sets of 15
DB Rows
100x8
125x8 (2 sets)
125x20 (w/straps)
Rear Delt Machine Thingy
3 sets of 10
Seated Rows
3 sets of 10
Lateral Shoulder Raises
3 sets of 10
Abs
Getting it done! Feeling more and more like my old self. Weights are flying up and I'm getting stronger by the minute. Progress!
3/26/12
T-Bone Strength 03/26/12
First off, congrats to my dear friends Scott and Big Steve in winning the California State Championship and getting that monkey off their backs. Things can only go up from here!
ME Bench
Bar
135x5
185x3
225x3
275x3
315x2
345x1
365x1
(Add Slingshot)
365x2
405x1
Rack Lockouts
405x3
455x3
475x2
495x1
Rolling Triceps Extensions
3 sets of 12
Pushdowns
3 sets of 12
PecDec Machine
1 set of 20
Solid session here. I'm definitely getting back to my old form. I could have easily hit 405 raw today, however, I want room to grow. 365 was a joke as it should have been. I'm really pleased with this. Depending on the next couple of sessions, I'll jump into my shirt and go from there. Maybe I'll be training back on the island again? We shall see, keep me in prayer!
ME Bench
Bar
135x5
185x3
225x3
275x3
315x2
345x1
365x1
(Add Slingshot)
365x2
405x1
Rack Lockouts
405x3
455x3
475x2
495x1
Rolling Triceps Extensions
3 sets of 12
Pushdowns
3 sets of 12
PecDec Machine
1 set of 20
Solid session here. I'm definitely getting back to my old form. I could have easily hit 405 raw today, however, I want room to grow. 365 was a joke as it should have been. I'm really pleased with this. Depending on the next couple of sessions, I'll jump into my shirt and go from there. Maybe I'll be training back on the island again? We shall see, keep me in prayer!
3/26/2012 Steve Denning
USPA California State Meet Results
Got my opener: 177.5 Kilos (391 lbs)
Scott got his opener: 115 Kilos (254 lbs)
Thanks to Big Tony and Lifter X for their help.
Got my opener: 177.5 Kilos (391 lbs)
Scott got his opener: 115 Kilos (254 lbs)
Thanks to Big Tony and Lifter X for their help.
3/23/12
3/23/2012 Steve Denning
Bench Day
Bar
135x5 2 sets
185x3
225x3
CG Pull-downs
130x25
Rope push-downs
110x12
OK, bring it.
Bar
135x5 2 sets
185x3
225x3
CG Pull-downs
130x25
Rope push-downs
110x12
OK, bring it.
3/21/12
T-Bone Strength 03/21/12
Bench Stuff
Close Grip Bench
Bar
135x5
185x5
225x5
315x5 (3 sets)
225x25
DB Bench
70x10
100x20 (2 sets)
75x22? I think?
Skull Crushers
2 sets of 12
Pushdowns
2 sets of 15
Oarps
1 set to failure
Hammer Curls
2 sets of 10
Worked out at a YMCA in Orange County today. People had their minds blown when I repped 315 for 5. Had folks asking me how to get a big bench and complementing me. Seriously folks, 315x5 is nothing special. Feeling very good about my comeback and adding another world title to my mantle. Bodyweight is still well below SHW while strength is going up. Will do some back assistance tomorrow or Friday. Steve and Scott come over this weekend to compete. Will help them out in anyway I can.
GYWU!!!
Close Grip Bench
Bar
135x5
185x5
225x5
315x5 (3 sets)
225x25
DB Bench
70x10
100x20 (2 sets)
75x22? I think?
Skull Crushers
2 sets of 12
Pushdowns
2 sets of 15
Oarps
1 set to failure
Hammer Curls
2 sets of 10
Worked out at a YMCA in Orange County today. People had their minds blown when I repped 315 for 5. Had folks asking me how to get a big bench and complementing me. Seriously folks, 315x5 is nothing special. Feeling very good about my comeback and adding another world title to my mantle. Bodyweight is still well below SHW while strength is going up. Will do some back assistance tomorrow or Friday. Steve and Scott come over this weekend to compete. Will help them out in anyway I can.
GYWU!!!
3/19/12
3/19/2012 Steve Denning
Accessory Day
Deloading for the USPA State Meet.
Iron Chamber Gym 270 Chart
210x6
225x4
255x2
240x3
210x6
Raw 4-Board
315x5
WG Pull-downs
90x10
110x10
130x10
150x10
Band Pull-aparts
Minis 3x10
Band Rear Delts
3x15 Minis
The Q
ICG
145x6
155x4
175x2
165x3
145x6
Tricep Hell
155x6 Foam Board
155x3 3-Board
135x6 4-Board
WG Pull-downs
90x10
110x10
100x10
Band Pull-aparts
Minis 3x10
Band Rear Delts
Minis 2x15
An easy de-load to prep
for Sunday's competition.
Everything was super light
and easy as it should be. The
Q is getting stronger and has
caught the iron bug for sure.
Now I warm-up on Thursday and
Friday and hit a couple of PRs
on Sunday.
Deloading for the USPA State Meet.
Iron Chamber Gym 270 Chart
210x6
225x4
255x2
240x3
210x6
Raw 4-Board
315x5
WG Pull-downs
90x10
110x10
130x10
150x10
Band Pull-aparts
Minis 3x10
Band Rear Delts
3x15 Minis
The Q
ICG
145x6
155x4
175x2
165x3
145x6
Tricep Hell
155x6 Foam Board
155x3 3-Board
135x6 4-Board
WG Pull-downs
90x10
110x10
100x10
Band Pull-aparts
Minis 3x10
Band Rear Delts
Minis 2x15
An easy de-load to prep
for Sunday's competition.
Everything was super light
and easy as it should be. The
Q is getting stronger and has
caught the iron bug for sure.
Now I warm-up on Thursday and
Friday and hit a couple of PRs
on Sunday.
3/15/12
3/15/2012 Steve Denning
Bench Day
Bar
135x5
185x2
225x2
295x1
Put on new 52" F6
365x2 4-Board
385x1 2-Board
405x2 1-Board
Raw 4-Board
315x3
335x3
355x3
CG pull-Downs
150x20 3 Sets
Rolling Extensions
25x10
40x10
50x10 2 sets
Mini Band pull-aparts
3x10
Band Rear Delts
Minis x12 3 Sets
No spotter, no hand-offs. All
lifts were easy with room to
spare. Sunday I'll do some
raw lifting at like 80% for
3x2, Thursday and Friday do
2-3 warm-up sets. I am as
prepared as I have ever been.
391-407-418. 3-4-3!
'
Bar
135x5
185x2
225x2
295x1
Put on new 52" F6
365x2 4-Board
385x1 2-Board
405x2 1-Board
Raw 4-Board
315x3
335x3
355x3
CG pull-Downs
150x20 3 Sets
Rolling Extensions
25x10
40x10
50x10 2 sets
Mini Band pull-aparts
3x10
Band Rear Delts
Minis x12 3 Sets
No spotter, no hand-offs. All
lifts were easy with room to
spare. Sunday I'll do some
raw lifting at like 80% for
3x2, Thursday and Friday do
2-3 warm-up sets. I am as
prepared as I have ever been.
391-407-418. 3-4-3!
'
3/12/12
3/11/2012 Steve Denning
Accessory Day
Speed Bench with Dbl Minis
Barx10
135x3 9 Sets
Tricep Pushdowns
130x10
150x15 4 Sets
Cable Curls
40x10
60x10 4 Sets
Band Pull-aparts
3x10 Mini
The Schmeck
Speed Bench with Dbl Minis
115x3 9 Sets
Tricep Pushdowns
Cable Curls
Watched the movie "Taken" until
almost midnight. Lol.
Speed Bench with Dbl Minis
Barx10
135x3 9 Sets
Tricep Pushdowns
130x10
150x15 4 Sets
Cable Curls
40x10
60x10 4 Sets
Band Pull-aparts
3x10 Mini
The Schmeck
Speed Bench with Dbl Minis
115x3 9 Sets
Tricep Pushdowns
Cable Curls
Watched the movie "Taken" until
almost midnight. Lol.
3/11/12
3/11/2011 Steve Denning
Tapering for state
I'm using some info that Jack Reape put out on tapering for competition awhile ago.
Basically two weeks out (where I am now) is a back-off week where I'll go to about 60% on any pressing movements. I'l also back down on triceps assistance, basically just get my pump on. I will continue to work lats and upper-back hard.
The following week I'll go back up to 85-90% on pressing movements at around 2-3 sets of 1-3 reps. Normal assistance work.
The last week prior to competition will be very different from the past. Sunday night (3/18) I'll do Speed Bench with minis, Lats, and light Triceps assistance.
On Thursday I'll warm-up to my first 2 bench warm-up sets and shut it down. On Friday I'll warm-up to my first 3 bench warm-up sets. Preparations will be complete.
I'm using some info that Jack Reape put out on tapering for competition awhile ago.
Basically two weeks out (where I am now) is a back-off week where I'll go to about 60% on any pressing movements. I'l also back down on triceps assistance, basically just get my pump on. I will continue to work lats and upper-back hard.
The following week I'll go back up to 85-90% on pressing movements at around 2-3 sets of 1-3 reps. Normal assistance work.
The last week prior to competition will be very different from the past. Sunday night (3/18) I'll do Speed Bench with minis, Lats, and light Triceps assistance.
On Thursday I'll warm-up to my first 2 bench warm-up sets and shut it down. On Friday I'll warm-up to my first 3 bench warm-up sets. Preparations will be complete.
3/8/12
T-Bone Strength 03/08/12
Back and Rear Delt Assistance
Barbell Shrugs
135x20 (2 sets)
225x15
315x10
405x8
495x4
315x20
Barbell Rows
225x5 (3 sets)
275x5 (2 sets)
Hammer Strength Rows
2 plates per sidex10
3 plates per sidex10
4 plates per sidex10
5 platee per sidex10
DB Rows
110x15 (2 sets)
Rear Delt Machine Thingy
3 sets of 15
Pulldowns
3 sets of 10
Bicep Curls
2 sets to failure
Abs n Calves
Lots of volume I know, but, I'm getting my swag back! Have to continue to make steady progress and not rush things, but, damn I feel great. I've decided every time I train I'm going to train my abs and calves. Cuz having strong abs and calves is cool!
On a serious note, one thing I need to do is continue to rebuild the shelf that is my back. I lost some mass in my upper back and rear delts on my layoff and I need to regain that size and strength to get my 700 bench. Also I'm going to do some lockout work tomorrow, take a little deload, and then go on a all out band cycle for 4 weeks. Lets see what happens! Training is fun again! Will pick a meet soon.
Barbell Shrugs
135x20 (2 sets)
225x15
315x10
405x8
495x4
315x20
Barbell Rows
225x5 (3 sets)
275x5 (2 sets)
Hammer Strength Rows
2 plates per sidex10
3 plates per sidex10
4 plates per sidex10
5 platee per sidex10
DB Rows
110x15 (2 sets)
Rear Delt Machine Thingy
3 sets of 15
Pulldowns
3 sets of 10
Bicep Curls
2 sets to failure
Abs n Calves
Lots of volume I know, but, I'm getting my swag back! Have to continue to make steady progress and not rush things, but, damn I feel great. I've decided every time I train I'm going to train my abs and calves. Cuz having strong abs and calves is cool!
On a serious note, one thing I need to do is continue to rebuild the shelf that is my back. I lost some mass in my upper back and rear delts on my layoff and I need to regain that size and strength to get my 700 bench. Also I'm going to do some lockout work tomorrow, take a little deload, and then go on a all out band cycle for 4 weeks. Lets see what happens! Training is fun again! Will pick a meet soon.
3/8/2012 Steve Denning
Bench Day
Bar
135x5
185x3
225x2
275x2
Put on new F-6
365x2 4-Board
385x1 2-Board
405x1 1-Board
Raw 3-Board
275x10*
Band Push-downs
2x30-seconds
CG Pull-downs
150x35
The Schmeck
Reverse-Mini Bands
135x5
185x2
225x2
275x2
275x2
280x2
295x1
Raw 4-Board
235x8*
Touched 1-Board with
405, fairly easy press. I'll
start bringing the volume way down.
Bar
135x5
185x3
225x2
275x2
Put on new F-6
365x2 4-Board
385x1 2-Board
405x1 1-Board
Raw 3-Board
275x10*
Band Push-downs
2x30-seconds
CG Pull-downs
150x35
The Schmeck
Reverse-Mini Bands
135x5
185x2
225x2
275x2
275x2
280x2
295x1
Raw 4-Board
235x8*
Touched 1-Board with
405, fairly easy press. I'll
start bringing the volume way down.
3/5/12
T-Bone Strength 03/05/12
ME Bench
Reverse Band Bench
Bar
135x5
225x3
315x3
405x3
455x1
515x1 (W/Slingshot)
405x3x3
315x8
225x15
Skull Crushers
3 sets of 10
Pushdowns
6 sets of 12
Abs
Triceps destroyed. Bench is coming back. Felt great to hold over 500 again. 515 went up as it should have, however, I need to be doing that again without my slingshot. Back training on Wednesday and Lockout on Friday. All signs point to my comeback continuing.
Reverse Band Bench
Bar
135x5
225x3
315x3
405x3
455x1
515x1 (W/Slingshot)
405x3x3
315x8
225x15
Skull Crushers
3 sets of 10
Pushdowns
6 sets of 12
Abs
Triceps destroyed. Bench is coming back. Felt great to hold over 500 again. 515 went up as it should have, however, I need to be doing that again without my slingshot. Back training on Wednesday and Lockout on Friday. All signs point to my comeback continuing.
3/4/2012 Steve Denning
Accessory Day
DBBP
25x10
65x10
85x10
100x5
100x5
Rolling Extensions
45x10
50x10
Womacks
110x10/10
The Schmeck
DBBP
25x10
65x10
80x5
80x5
Rolling Extensions
40x10
40x10
Womacks
140x10/10
The Q
DBBP
25x10
45x10
60x5
60x5
Rolling Extensions
25x10
30x10
30x10
Womacks
100x10/10
I was under the weather,
Scott and Andrew are making
great progress. State is 2 1/2
weeks out...
DBBP
25x10
65x10
85x10
100x5
100x5
Rolling Extensions
45x10
50x10
Womacks
110x10/10
The Schmeck
DBBP
25x10
65x10
80x5
80x5
Rolling Extensions
40x10
40x10
Womacks
140x10/10
The Q
DBBP
25x10
45x10
60x5
60x5
Rolling Extensions
25x10
30x10
30x10
Womacks
100x10/10
I was under the weather,
Scott and Andrew are making
great progress. State is 2 1/2
weeks out...
3/3/12
3/3/2012 Steve Denning
Squat Day
SSB
Barx10
155x5
245x5
315x5*
245x5
Shrugs
135x10
205x10 5 Sets
1-Arm Cable Curls
50x10
60x10
70x10
60x10
Squats, shrugs, and curls. Nice.
SSB
Barx10
155x5
245x5
315x5*
245x5
Shrugs
135x10
205x10 5 Sets
1-Arm Cable Curls
50x10
60x10
70x10
60x10
Squats, shrugs, and curls. Nice.
3/1/12
3/1/2012 Steve Denning
Bench Day
Barx15
Add 2-Board
135x5
185x2
225x2
275x2
Add new 52" Titan F-6
365x2 4-Board
405x1 3-Board
405x2 2-Board
Tricep Death
245x5 2-Board
245x5 3-Board
245x5 4-Board
Pull-ups
5x5
Mini Band Pull-aparts
3x10
The Schmeck
Barx10
Add 2-Board
135x5
185x2
225x2
275x2
280x1
275x2
Tricep Death
205x5 2-Board
205x5 3-Board
205x5 4-Board
Pull-ups
5x5
The Q
Barx10
Add 2-Board
135x5
175x2
185x2
190x2
Tricep Death
155x5 2-Board
155x5 3-Board
155x5 4-Board
Pull-ups
5x5
Mini Band Pull-ups
3x10
New F-6 pops!
Barx15
Add 2-Board
135x5
185x2
225x2
275x2
Add new 52" Titan F-6
365x2 4-Board
405x1 3-Board
405x2 2-Board
Tricep Death
245x5 2-Board
245x5 3-Board
245x5 4-Board
Pull-ups
5x5
Mini Band Pull-aparts
3x10
The Schmeck
Barx10
Add 2-Board
135x5
185x2
225x2
275x2
280x1
275x2
Tricep Death
205x5 2-Board
205x5 3-Board
205x5 4-Board
Pull-ups
5x5
The Q
Barx10
Add 2-Board
135x5
175x2
185x2
190x2
Tricep Death
155x5 2-Board
155x5 3-Board
155x5 4-Board
Pull-ups
5x5
Mini Band Pull-ups
3x10
New F-6 pops!
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