6/28/2012 Steve Denning

Bench Day

The Q

ICG Chart #240 *
190x6
200x4
225x2
215x3
190x6

Kroc Rows
40x25

Scott and I just did:
135x3 2 Sets w/Full Commands
135x10

Ready to compete!

6/24/2012 Steve Denning

Accessory Day

Reverse Green Bands
225x5
275x3
315x1
365x1
400x0
315x10

Vogelpohl Row SS WG Pull-downs
3 Sets

Band Pull-aparts
Mini 3x10

The Schmeck
Reverse Green Bands
225x3
275x3
315x1
365x1
385x0
315x4

Vogelpohl Rows SS WG Pull-downs
3 Sets

Band Pull-aparts
Mini 3x10

The Q
Reverse Green Bands
225x3
275x1
315x1
325x1*
275x6

Vogelpohl Rows SS WG Pull-downs
3 Sets

Band Pull-aparts
Mini 3x10

Last Heavy Day prior to Nationals. Scott and I
are both a bit over-trained as we've been benching
heavy twice a week. This week we rest and will be
ready to get PRs this coming Sunday.

6/21/2012 Steve Denning

Bench Day
Nine Days Out
Bar
135x5
185x3
225x1 Full Commands
Add 1-Board
275x1 Full Commands
Add Kenny Anderson F-6
Add 4-Board
405x1
1-Board
425x1*(F6 PR) Full Commands: Easy Lift
2-Board
455x0 This was meant to be a 3rd attempt. So
I'll be looking for 435-440.

Dead Stop Bench, Chest High
225x2 Singles
245x2 Singles
255x2 Singles*

CG Bench
135x20
135x15

WG Pull-downs
110x10
130x10
130x10

Shoulder Retractions
3x10 Green Band

Green Band Push-downs
2x10

Hammer Curls
2x10 30lbs

The Schmeck
Bar
135x5
185x3
225x1 Full Commands
Add 1-Board
275x1 Full Commands easy
2-Board
305x1 Full Commands. Finished
the lift but uneven lockout. May not
have been approved. Gym PR.

The Q
Bar
135x5
185x3
225x1
Add 1-Board
245x1

Schmeck and Q had to leave early but
lifted well. Scott should have a very good
day at the Nationals. I'm looking at 402 -
418-435ish.

T-Bone Strength 6/20/12

Back and Leg Training

Box Squats
335x2x10

Barbell Rows
Worked up to 365x5

DB Rows
3 sets of 20

Pulldowns
3 sets of 12

Back Raises
2 sets of 10

RDMT
3 sets of 10

Abs

I'm really inconsistent with trying to go to a 3 lift guy or anything else, I keep falling back to benching. Might as well stick with raw benching for awhile. I WILL however continue to do box squats and train my stomach. Couldn't hurt. The best bencher of all time Ryan Kennelly trained his legs with box squats all the time. I'm just going to slowly work up on box squats and work up in weight and down in sets. I want my world title back, but I feel like a 500 raw bench needs to happen first. I hit 500 in a slingshot not too long ago, but that doesn't count. Time to get serious.

T-Bone Strength 6/18/12

Speed Bench

225x3x6
275x3x3
315x3x1

Bottom up Press
315x1 4 singles

DB Bench
2 sets of 20

Pushdown
3 sets of 12

Yup...benching...I'm better than most, weaker than some. I'll get 500 raw guaranteed. 

6/17/2012 Happy Birthday Donna!

Incline Press
Bar
135x6
155x6
190x6*

One and a Half Bench
135x3
225x3
220x5

Green Band Push-downs
30 in 15-seconds x3

Hammer Curls

The Schmeck
Incline Press
Bar
135x6
155x6
185x3*

One and a Half Bench
135x3
225x3
205x5

Green band Push-downs
30 in 15-seconds x3

The Q
Incline Press
Bar
135x6
155x6*

One and a Half Bench
135x3
175x3
185x3
155x5

Green Band Push-downs
30 in 15-seconds x3

Can you say Tricep Pump? I knew
you could.

6/14/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x2 Full Commands
275x1 "                     "
295x1 "                     " *
Put on Scooped F-6
365x2 4-Board
405x1 2-Board
405x1 Full Range*

Rev-Mini Bands
275x6
195x12

CG Pull-downs
150x20 2 Sets

The Schmeck
After Warm-up
260x1 Full Commands * Easy
275x0 Close Miss due to back spasm.

The Q
After Warm-up
225x1
235x1 *
245x0

Rev-Mini Bands
205x6
155x8

CG Pull-downs
120x15 2 Sets

Shirted Bench PR! Difficult touch,
strong press. Scotty came in with
a tweaked back and bravely hit an
easy 260 opener, paused with full
commands. The Q got an easy 10lb
PR and tried for more. He will be a beast.
Costa Mesa is 17 days out.

T-Bone Strength 6/12/12

ME Deadlift/Squat

Rack Pulls from pin 3

Worked up to 585x2 and 635x1

Front Squats
3 sets of 3

Leg Press
4 sets of 8

Hamstring Curls
2 sets of 25

Calf Raises
2 sets to failure

Abs

Gonna hit myself all over the place to get strong. I want big strong legs and a big raw total. Will look for a meet soon. Gonna move to my new place, start new job, and get my life back on track. Thank God !

6/10/12 Steve Denning

Bench Accessory Day
4-Board
After Warm-up:
275x2
315x1
370x1*

3-Board
315x3

CG Inclines
135x6
190x5
135x15

The Schmeck
4-Board
After Warm-up:
275x2
315x1
325x1*

3-Board
295x3*

CG Inclines
135x6
185x1
185x3
135x16

Not bad!

T-Bone Strength 6/7 and 6/8/12

6/7

Box Squats
315x2 (8 sets)

Speed Pulls
405x1 (6 singles)

Pulldowns
3 sets of 20

Leg Curls
2 sets of 15

Abs

6/8

Grip, Abs, and Biceps (WTF?!)

Barbell Holds
315x30 sec (3 sets)

Pinch Grip Holds
3 sets to failure

Bicep Curls w/DB
2 sets of 15

Abs like crazy

I'm having fun training again. Raw is definitely the answer for now. Its giving me a reason to go to the gym, eat a bunch of high quality food, and take my supplements. All in all not a bad day. I'm fairly surprised at how easy I can pull 405. I can probably pull well into the 500's if I gave it a shot.

6/7/2012 Steve Denning

Bench Day
Bar
135x8
225x1
275x1
Add 1-Board
315x1
Add Frankenshirt
365x2 4-Board
405x1 2-Board
405 x0 Touch and no press

Dead Stop Bench
185x2
225x2
245x2

DBBP
85x8
75x12

CG Pull-downs
150x15 3 Sets SS
DB Rear Delts

Green Band Push-downs
50 in 30-sec.

The Schmeck
After warm-up
275x1
280x0
Add 1-Board
305x0

Dead Stop Bench
135x2x2
185x2x2

The Q
After warm-up
225x1*
235x0
Add 1-Board
235x1
255x1*

Dead Stop Bench
135x2x2
155x2x2

Rope Push-downs
1 Set to failure

I need to pull my head out my
*** on this shirt stuff. Strength was ok
but acting like a total rookie on the shirt.

T-Bone Strength 6/5/12

Well, I'm making it official. Until I can get around someone who can set up a shirt correctly, I'm going raw/classic.

Overhead Shoulder Press
Bar
135x5 (3 sets)
185x3 (3 sets)
205x2

Lateral Shoulder Raises
3 sets of 10

Overhead Tricep Extensions with Db
3 sets of 10

EZ Curl Bar Overhead Extensions
3 sets of 10

Dips
2 sets to failure

Abs

All the benches were being used. I mean literally, every single one! I said screw it I'll do some overhead work. Couldn't hurt. Was fun. Will work on a big overhead press given a big overhead press equals a big raw bench. I'm highly considering going into Classic division with the USPA. Raw benching of course but also doing "raw" squats with knee wraps. I need to find something to challenge myself. I think raw lifting is the thing to do it. Until I get back on the rock, I'm going raw. More muscle wouldn't kill me either.

6/3/2012 Steve Denning

Accessory Day
Speed Bench
140+Dbl Minis 8 Sets of 3

CG Inclines
135x6
165x6
190x5

Incline Tates
6x6 35's

Pushdowns SS Band Pull-aparts
4x12

The Schmeck
Speed Bench
140+Dbl Minis 8 Sets of 3

CG Inclines
135x6
165x6
190x1

Incline Tates
6x6 35's

Pushdowns SS Band Pull-aparts
4x12

The Q
Speed Bench
115+Dbl Minis 8 Sets of 3

CG Inclines
135x6
165x5

Incline Tates
6x6 30's

Pushdowns SS Band Pull-aparts
4x12

This will payoff...