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.

T-Bone Strength 4-18-12

ME BENCH

Bar
135x6
185x5
225x3
275x1
315x1
365x2
405x1!!! (FINALLY BACK!)
Add "2" board (My 4-board sideways, gotta do what I gotta do)
435x1

3 Second Paused Singles Full Range
315x1 (6 Singles, done fairly quickly)

Incline DB Bench
100x15
100x12

Skull Crushers
3 sets of 12

Pushdowns
3 sets of 12
1 set to failure

405 went up like it should have, like nothing. Was gonna do lockout work but when I blew up 365 and then thought, what the hell I'll do 2 and it went up like a warm-up I decided, I'm going for it. No spotter, no safety bars, no problem! I probably could have doubled or tripled it. Really pleased with getting 405 raw again. Decided to do paused benches for a change of pace. I really plan on getting 200kg again fairly quickly and then onto 220kg. One thing I'm noticing is that doing incline db's and doing skull crushers/triceps extensions is really bringing my bench up in a hurry. Going to continue to do it. If it aint broke, i aint fixing it, unless i get this new job on the island and move back, then I'll get my ass kicked by the freaks again.

4/15/2012 Steve Denning

Accessory Day

Raw 3-Board
Bar
135x8
185x3
225x3
295x3
315x3

DBBP
25x10
75x8
85x7

JM Press
Barx10
145x8
165x7

Rolling Ext
45x8
60x7
35x15

Band Pull-aparts
3x10 Mini Band

The Q
3-Board
135x5
185x3
225x3
235x3

DBBP
25x10
35x8
45x7
60x7

JM Press
Barx10
95x8
95x8

Rolling Ext
25x10
30x8
40x7
30x15

Band Pull-aparts
3x10 w/Mini Band

I was tired and just pushed
thru to get it done. The Q was on
fire and went ape shit on dumbell
bench press.

4/14/2012 Steve Denning

Back at SSB Squats
Barx10
165x5
235x5 3 Sets

WG Pull-downs
90x20
100x15
110x12
120x10

Band Pull-downs
2 Sets of 15 Blue Band

CG Pull-downs
150x15 2 Sets

4/12/2012 Steve Denning

Bench Day
Bar
Add 3-Board
185x3
Add Reverse Blue Bands
225x3
315x3
365x1
405x1
Add old 50" F6
455x1
425x3 2 Sets

Pin Press
385x5
410x6

JM Press
135x8 2 Sets
155x7

Plate Raises
35x12 2 Sets

Rear Delt Raise
2 Sets of 12

The Q
Reverse Blue Bands
2-Board
225x3
315x0
265x3
270x3
275x2

Pin Press
315x5
320x5

JM Press
95x7
105x8

Plate Raise
25 x12 2 Sets

Rear Delt Raise
2 Sets of 12

T-Bone Strength 04/10/12

Back And Rear Delts

Barbell Shrugs
Bar
135x10
225x8
315x6
405x6x4
315x10

Barbell Rows
5 sets of 10

DB Rows
3 sets of 15

Pulldowns
6 sets of 8

Assisted Pullups
3 sets

Bent over Rear Delt Flyes
3 sets of 12

Working all the necessary muscles to aid my bench. Performing hypertrophy and these particular movements allows the violent explosion off of my chest when I bench. Will rest for a few days then hit lockout on Friday.

T-Bone Strength 4/9/12

ME BENCH

Raw Reverse Band Bench

Bar
Added Bands (And lift off!)
135xwhatever it was weightless
225x8
315x3
405x3
455x1
495x1
Add SlingShot
545x1
Remove Slingshot
405x3x3
315x18 (Close grip, died on rep 18 lol)

DB BENCH
125x8
110x10

Rolling Triceps Extensions
3 sets of 12

Pec Dec Machine
2 sets of 20

Triceps Pushdowns
3 sets of 12

Really happy to get 495 with a reverse monster mini and mini. Definitely am going in the right direction. 545 moved like it should have, fast and light as hell. I plan on going raw through the end of the month, throwing my shirt on, and then it gets real! Damn real!

4/8/2012 Steve Denning

Accessory Day

Raw Rev-Mini Band Press
225x3
315x3
365x1
405x0
355x3

DBBP (palms facing)
25x10
80x8
85x7

Rolling Ext
45x8
50x7

Cable Curls
50x5
60x5
70x5

The Schmeck
225x3
315x3
295x3

DBBP
65x8
75x7

Rolling Ext
40x8
45x7

Fun and heavy.

4/6/2012 Steve Denning

Bench Day
Bar
135x5
185x3
225x3
275x1
Put on 2-Ply
4-Board
405x1
455x1

Raw 4-Board
315x4

Plate Raises
35x12

The Schmeck
Raw 4-Board
275x3
300x2 *
235x12 *

Had to leave early. Schmeck is
becoming a beast.

T-Bone Strength 04/06/12

Benchin n Stuff via the All American Gym Philosophy, low repetition, heavy weight!

Bench
Bar
135x5 (2 sets)
185x5
225x5
275x5
315x5
365x5

Close Grip
225x8
275x5
295x3

Incline Bench
185x5
205x5
225x5
275x1

JM Press
3 sets of 6

Incline Tates
Countdown set from 6 reps to 1 rep

Actually a good workout. Got some volume in, and manhandled some weights. Really happy with the 365x5. Really am going in the right direction. Planning a big move here soon, hopefully it works out where I move back and train with the AGF again, we will see! Planning on attempting 405 raw next week which should bring me back to my normal speed here shortly.

4/2/2012 Steve Denning

Accessory Day
3-Board Press
Bar
135x5
185x3
225x3
275x3
315x3
325x3

Pin Press (hole 9)
365x6
405x5

CG 4-Board Thumb fm smooth
225x20

Rolling Ext
25x10
50x7
60x6

The Schmeck
3-Board Press
275x3
285x1 finger tap on 2nd and 3rd reps

Pin Press
295x6
305x5

CG 4-Board
225x11

Rolling Ext
25x10
50x0

The Q
3-Board
225x3
235x3

Pin Press
275x6
285x5

CG 4-Board
225x3

Rolling Ext
25x10
35x10
50x0

The Pin Press is scheduled for
Max Effort Day, my mistake. Fun
workout any way.