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.