Accessory Day
Wide Grip Bench
185 1Sets of 3
225 4 Sets of 3
Close Grip Bench
265 2 Sets of 4
245x4
225x4
DB Inclines
35x20 2 Sets
Hammer Curls
30x15
Scotty
Wide Grip Bench
185 5 Sets of 3
Close Grip Bench
225 4 Sets of 4
DB Inclines
35x20 2 Sets
Our new Crazy Eights system is very
tough!
7/31/12
7/30/12
T-Bone Road to Redemption 07/30/12
ME BENCH
3 Heavy Singles is the goal
Bar
Added Doubled Mini's
135x8
225x3
275x1
295x1
315x1 (3 singles)
365x1w/slingshot
Incline Bench
225x5
275x3
315x1
Modified Skull Crushers with Bands
2 sets of 10
Pushdowns
3 sets of 12
Band Pull aparts
3 sets of 20
Really pleased with my progress. 315+Doubled Mini's were all very explosive and very easy. I could have gone up but decided to stick with it. Will work with bands leading up to my meet. Hoping to go 335-370-402. Raw of course :)
3 Heavy Singles is the goal
Bar
Added Doubled Mini's
135x8
225x3
275x1
295x1
315x1 (3 singles)
365x1w/slingshot
Incline Bench
225x5
275x3
315x1
Modified Skull Crushers with Bands
2 sets of 10
Pushdowns
3 sets of 12
Band Pull aparts
3 sets of 20
Really pleased with my progress. 315+Doubled Mini's were all very explosive and very easy. I could have gone up but decided to stick with it. Will work with bands leading up to my meet. Hoping to go 335-370-402. Raw of course :)
7/28/12
7/28/2012 Steve Denning
Squat Day
After warm-up
155x10
175x10
205x10
DB Rear Delts
3x12
Crossed Mini Band Rear Delts
x15
Th th that's all folks!
After warm-up
155x10
175x10
205x10
DB Rear Delts
3x12
Crossed Mini Band Rear Delts
x15
Th th that's all folks!
7/27/12
T-Bone Road to Redemption 7/27/12
Legs and Back
Hack Squats
3 sets of 5
2 sets of 10
Barbell Rows
5 sets of 8
T-Bar Row
3 sets of 10
Leg Extensions
1 set to failure
Pulldowns
3 sets of 10
Facepulls
2 sets of 20
I'm really getting it back. I rowed 315 for sets of 8 and it felt like nothing. I'm much denser, thicker, and my technique is getting there. Will lift again on Sunday. My redemption will happen!
Hack Squats
3 sets of 5
2 sets of 10
Barbell Rows
5 sets of 8
T-Bar Row
3 sets of 10
Leg Extensions
1 set to failure
Pulldowns
3 sets of 10
Facepulls
2 sets of 20
I'm really getting it back. I rowed 315 for sets of 8 and it felt like nothing. I'm much denser, thicker, and my technique is getting there. Will lift again on Sunday. My redemption will happen!
7/26/12
T-Bone Road to Redemption 7/26/12
Lockout Stuff
4-Board
Bar
135x8
225x3
315x1
365x1
405x1
435x1
465x1
365x5
Rack Lockouts
315x3
405x3
425x3
Very Close Grip Rack Lockouts
405x1 (5 singles)
Skull Crushers
3 sets of 12
Overhead Triceps Extensions Single Arm
1 set to failure each arm
Pec Dec Machine
3 sets of 12
Lots of volume I know, but I need it. All weights were stupid easy. Had to come back strong after a terrible performance the other day where I damn near died with 335 on a warm up. Dunno what happened but I feel very strong now. Freak thing, I'm over it. Gotta work the lockout more. I've had great success working my lockout in the past. Next ME day I will work with bands. Thinking about going raw at the AAU meet. Will be a good experience if I do. Got great news today, hopefully it will mean that I can train with the freaks again!
4-Board
Bar
135x8
225x3
315x1
365x1
405x1
435x1
465x1
365x5
Rack Lockouts
315x3
405x3
425x3
Very Close Grip Rack Lockouts
405x1 (5 singles)
Skull Crushers
3 sets of 12
Overhead Triceps Extensions Single Arm
1 set to failure each arm
Pec Dec Machine
3 sets of 12
Lots of volume I know, but I need it. All weights were stupid easy. Had to come back strong after a terrible performance the other day where I damn near died with 335 on a warm up. Dunno what happened but I feel very strong now. Freak thing, I'm over it. Gotta work the lockout more. I've had great success working my lockout in the past. Next ME day I will work with bands. Thinking about going raw at the AAU meet. Will be a good experience if I do. Got great news today, hopefully it will mean that I can train with the freaks again!
7/26/2012 Steve Denning
Bench Day
Start of the "Crazy 8's" Program
After warm-up:
295x1 @8 RPE
295x1 @8 RPE
295x1 @8 RPE
2-Board
315x3 @ 8 RPE
1-Board
295x3 @ 9 RPE
Slingshot Full Range
315x1 @ 8 RPE
Vogelpohl Rows
4x15, last 2 sets w/mini band
Tricep Death
2-B/3-B/4-B x5 each w/225 @7.5 RPE
Scott
After warm-up:
245x1 @ 8 RPE
245x1 @ 8 RPE
245x1 @ 8 RPE
2-Board
265x3 @ 9 RPE
1-Board
245x3 @ 8 RPE
Single BP
245x1 @ 8 RPE
Vogelpohl Rows
4x15 same protocol
Tricep Death
2-B/3-B/4-B x5 each w/205 @ 8.5 RPE
The Q
After warm-up:
225x1 @ 8 RPE
225x1 @ 8 RPE
225x1 @ 8 RPE
2-Board
225x3 @ 8 RPE
1-Board
225x3 @ 8 RPE
Single BP
225x1 @ 9 RPE
Vogelpohl Rows
4x15 same protocol
Tricep Death
2-B/3-B/4-B x5 each w/175 @ 8 RPE
Good start to our Crazy 8's Program. Lots
of room for improvement and thats what we
will do! My new SK is enroute from Kenny.
Start of the "Crazy 8's" Program
After warm-up:
295x1 @8 RPE
295x1 @8 RPE
295x1 @8 RPE
2-Board
315x3 @ 8 RPE
1-Board
295x3 @ 9 RPE
Slingshot Full Range
315x1 @ 8 RPE
Vogelpohl Rows
4x15, last 2 sets w/mini band
Tricep Death
2-B/3-B/4-B x5 each w/225 @7.5 RPE
Scott
After warm-up:
245x1 @ 8 RPE
245x1 @ 8 RPE
245x1 @ 8 RPE
2-Board
265x3 @ 9 RPE
1-Board
245x3 @ 8 RPE
Single BP
245x1 @ 8 RPE
Vogelpohl Rows
4x15 same protocol
Tricep Death
2-B/3-B/4-B x5 each w/205 @ 8.5 RPE
The Q
After warm-up:
225x1 @ 8 RPE
225x1 @ 8 RPE
225x1 @ 8 RPE
2-Board
225x3 @ 8 RPE
1-Board
225x3 @ 8 RPE
Single BP
225x1 @ 9 RPE
Vogelpohl Rows
4x15 same protocol
Tricep Death
2-B/3-B/4-B x5 each w/175 @ 8 RPE
Good start to our Crazy 8's Program. Lots
of room for improvement and thats what we
will do! My new SK is enroute from Kenny.
7/23/12
7/22/2012 Steve Denning
Accessory Day
CG Incline Press
Barx20, x10
135x5
185x1
225x1
250x1*
200x7*
155x10
DB Rear Delts
3x12
The Q
CG Incline Press
Bar
135x5
185x1
185x1
155x10*
135x10
DB Rear Delts
3x12
So another short session. Here's the
deal. I have had us pounding the same
main movement on Accessory Day.
I wanted to know how long gains would
continue. Scott and the mysterious "Q"
started to plateau about 2 weeks ago and
and I'm probably stalled too. Thats 10
accessory days hitting close-grip inclines. I gained
alot longer than I thought I would, going from 175x6
to 200x7 and a single with 250. Yes, it's time to change
up but it's been good. I'll program changes a little less
frequently than I have in the past.
CG Incline Press
Barx20, x10
135x5
185x1
225x1
250x1*
200x7*
155x10
DB Rear Delts
3x12
The Q
CG Incline Press
Bar
135x5
185x1
185x1
155x10*
135x10
DB Rear Delts
3x12
So another short session. Here's the
deal. I have had us pounding the same
main movement on Accessory Day.
I wanted to know how long gains would
continue. Scott and the mysterious "Q"
started to plateau about 2 weeks ago and
and I'm probably stalled too. Thats 10
accessory days hitting close-grip inclines. I gained
alot longer than I thought I would, going from 175x6
to 200x7 and a single with 250. Yes, it's time to change
up but it's been good. I'll program changes a little less
frequently than I have in the past.
7/20/12
7/2/0/2012 Steve Denning
Bench Day
Dbl Mini Bands BP
Bar
135x5
185x1
225x1
250x1*
190x10*
Green Band Push-downs
3 Sets of 15-Seconds
Hammer Curls
35x15 2 Sets
The Q
Dbl Mini Bands BP
Bar
135x5
165x1
185x1
190x1*
135x10*
Green Band Push-downs
3 Sets of 15-Seconds
Hammer Curls
25x15 2 Sets
Cut it short. It felt as if we could
use some extra rest. Scott is in Canada
doing some fund raising for a great man
of God. Thanks Scott! See you soon and
be safe!
Dbl Mini Bands BP
Bar
135x5
185x1
225x1
250x1*
190x10*
Green Band Push-downs
3 Sets of 15-Seconds
Hammer Curls
35x15 2 Sets
The Q
Dbl Mini Bands BP
Bar
135x5
165x1
185x1
190x1*
135x10*
Green Band Push-downs
3 Sets of 15-Seconds
Hammer Curls
25x15 2 Sets
Cut it short. It felt as if we could
use some extra rest. Scott is in Canada
doing some fund raising for a great man
of God. Thanks Scott! See you soon and
be safe!
T-Bone Road to Redempton 7/20/12
Back and Legs
Barbell Rows
5 sets of 10
T-Bar Rows
Pyramid Sets 12, 10, 8, 6, 4, going up in weight each set
Facepulls
2 sets of 12
1 set of 20
Seated Rows
2 sets of 10
1 set of 20
Hammer Curls
4 sets of 10
Hack Squats
2 sets of 10
Gonna do a 5x5 thing on the hack squats. Just gonna get big legs and a bigger back. Training is going very well. I expect to get a big bench here soon!
Barbell Rows
5 sets of 10
T-Bar Rows
Pyramid Sets 12, 10, 8, 6, 4, going up in weight each set
Facepulls
2 sets of 12
1 set of 20
Seated Rows
2 sets of 10
1 set of 20
Hammer Curls
4 sets of 10
Hack Squats
2 sets of 10
Gonna do a 5x5 thing on the hack squats. Just gonna get big legs and a bigger back. Training is going very well. I expect to get a big bench here soon!
7/18/12
T-Bone Road to Redemption 7/18/12
ME BENCH
Reverse Band Bench
Bar
135x10
225x8
315x1
405x1
495x1
Add Slingshot
525x1
545x0 (So close!)
445x1 (5 singles)
Close Grip Reverse Band
315x8 (2 sets)
Incline DB Bench
45x20
85x20 (2 sets)
Rolling Triceps Extensions
3 sets of 10
Rope Pushdowns
3 sets of 12
Seated DB Clean and Press
2 sets of 8 (Found a weakness!)
I suck at DB Cleans. The press is easy for me, but cleaning them was difficult for me. Going to work on these. Its difficult finding weaknesses for me but when I do I have to attack it. Will get into my shirt next week. Gonna hammer my lockout now and get back to being...well...me!
Reverse Band Bench
Bar
135x10
225x8
315x1
405x1
495x1
Add Slingshot
525x1
545x0 (So close!)
445x1 (5 singles)
Close Grip Reverse Band
315x8 (2 sets)
Incline DB Bench
45x20
85x20 (2 sets)
Rolling Triceps Extensions
3 sets of 10
Rope Pushdowns
3 sets of 12
Seated DB Clean and Press
2 sets of 8 (Found a weakness!)
I suck at DB Cleans. The press is easy for me, but cleaning them was difficult for me. Going to work on these. Its difficult finding weaknesses for me but when I do I have to attack it. Will get into my shirt next week. Gonna hammer my lockout now and get back to being...well...me!
7/16/12
7/15/2012 Steve Denning
Accesory Day
CG Incline Press
Bar
135x6 2 Sets
185x10*
225x3*
DBBP
30x20
95x10
DB Incline Ext
35x15
Plate Raises
45x12 2 Sets
DB Rear Delts
2 Sets of 10
The Schmeck
CG Incline Press
After warm-up
165x10
185x2
DBBP
30x10
80x10
DB Incline Ext
35x15
Plate Raises
45x12 2 Sets
DB Rear Delts
2 Sets of 10
The Q
CG Incline Press
165x10*
185x2*
DBBP
30x10
60x10
DB Incline Ext
30x15
Plate Raises
No idea, sorry Q
DB Rear delts
2 Sets of 12
Solid work. The Schmeck is looking
like a deload is in his immediate future.
CG Incline Press
Bar
135x6 2 Sets
185x10*
225x3*
DBBP
30x20
95x10
DB Incline Ext
35x15
Plate Raises
45x12 2 Sets
DB Rear Delts
2 Sets of 10
The Schmeck
CG Incline Press
After warm-up
165x10
185x2
DBBP
30x10
80x10
DB Incline Ext
35x15
Plate Raises
45x12 2 Sets
DB Rear Delts
2 Sets of 10
The Q
CG Incline Press
165x10*
185x2*
DBBP
30x10
60x10
DB Incline Ext
30x15
Plate Raises
No idea, sorry Q
DB Rear delts
2 Sets of 12
Solid work. The Schmeck is looking
like a deload is in his immediate future.
7/13/12
T-Bone Road To Redemption 7/13/12
Dynamic Bench
Bar
135x10
225x8
225+1 set of chain (3 sets)
245+1 set of chain (6 sets, 2 different grips)
DB Bench
3 sets of 20
Skull Crushers
2 sets of 12
T-Bar Rows
3 sets of 10
Rear Delt Machine
2 sets of 12
Pushdowns
3 sets of 10
Abs
Went to Ironworks gym in Clairemont. They have chains! Kinda whippy when you take it out of the rack. No where near as unstable as bands, however, when coming up on the press you can definitely feel them. Going to transfer all my training to this gym for the time being. Nothing but iron everywhere!
Bar
135x10
225x8
225+1 set of chain (3 sets)
245+1 set of chain (6 sets, 2 different grips)
DB Bench
3 sets of 20
Skull Crushers
2 sets of 12
T-Bar Rows
3 sets of 10
Rear Delt Machine
2 sets of 12
Pushdowns
3 sets of 10
Abs
Went to Ironworks gym in Clairemont. They have chains! Kinda whippy when you take it out of the rack. No where near as unstable as bands, however, when coming up on the press you can definitely feel them. Going to transfer all my training to this gym for the time being. Nothing but iron everywhere!
7/12/12
7/12/2012 Steve Denning
Bench Day
Raw Reverse-Minis
Bar
135x5 2 Sets
225x3
275x1
315x1
345x1*
275x10
Rolling Ext
25x10
55x10
55x10
Green Band Push-downs
3 Sets x 15-seconds
Cable Pull-downs
110x10 3 Sets
The Schmeck
Raw Reverse-Minis
225x1
275x1
305x1
315x0 close miss
245x10
Rolling Ext
25x10
50x10
50x10
The Q
Raw Reverse-Minis
225x1
245x1
275x1
285x0
195x10
Put on Super Katana (Blueberry)
315 x 2 Singles with a 4-Board
Rolling Ext
25x10
40x10
40x10
Green Band Push-downs
3x 15-seconds
Cable Pull-downs
110x10 3 Sets
Solid work. Some PRs and close PRs.
Raw Reverse-Minis
Bar
135x5 2 Sets
225x3
275x1
315x1
345x1*
275x10
Rolling Ext
25x10
55x10
55x10
Green Band Push-downs
3 Sets x 15-seconds
Cable Pull-downs
110x10 3 Sets
The Schmeck
Raw Reverse-Minis
225x1
275x1
305x1
315x0 close miss
245x10
Rolling Ext
25x10
50x10
50x10
The Q
Raw Reverse-Minis
225x1
245x1
275x1
285x0
195x10
Put on Super Katana (Blueberry)
315 x 2 Singles with a 4-Board
Rolling Ext
25x10
40x10
40x10
Green Band Push-downs
3x 15-seconds
Cable Pull-downs
110x10 3 Sets
Solid work. Some PRs and close PRs.
7/11/12
T-Bone Road To Redemption 7/11/12
Free Slurpee Day!
Back Day
Barbell Rows
Bar
135x12
225x10
295x8
385x4
Pulldowns
6 sets of 10
Barbell Shrugs
5 sets, worked up to a heavy set of 6
Db Rows
3 sets of 10
Lateral Raises
2 sets of 10
Hammer Curls
1 set to failure
Had my roommate Nick train with me. I'll make him an elite 165 bencher or lifter mark my words. Going to work heavy on rowing to get my muscles large and in charge. 8 weeks out.
Back Day
Barbell Rows
Bar
135x12
225x10
295x8
385x4
Pulldowns
6 sets of 10
Barbell Shrugs
5 sets, worked up to a heavy set of 6
Db Rows
3 sets of 10
Lateral Raises
2 sets of 10
Hammer Curls
1 set to failure
Had my roommate Nick train with me. I'll make him an elite 165 bencher or lifter mark my words. Going to work heavy on rowing to get my muscles large and in charge. 8 weeks out.
7/10/12
Tbone Road To Redemption 7/10/12
Floor Press
Bar
135x8
225x5
315x3
345x3
365x3
305x10
Floor Press Lockouts
315x5
405x5
495x3
Rolling Triceps Extensions
45x12
60x10
70x8
80x6
Rear Delt Machine
3 sets of 15
Pushdowns
3 sets of 20
365x3 was a solid number. I was very pleased with tripling it. Will get into shirt next week.
Bar
135x8
225x5
315x3
345x3
365x3
305x10
Floor Press Lockouts
315x5
405x5
495x3
Rolling Triceps Extensions
45x12
60x10
70x8
80x6
Rear Delt Machine
3 sets of 15
Pushdowns
3 sets of 20
365x3 was a solid number. I was very pleased with tripling it. Will get into shirt next week.
7/9/12
7/8/2012 Steve Denning
Accessory Day
Incline Press
Bar
135x6
195x6*
DBBP
30x15
90x10
DB Incline Ext
30x15
Plate Raises
35x12
45x12
Scapular Retractions SS w/Band Pull-aparts
3x15
Scott
Incline Press
175x5
DBBP
75x15
DB Incline Ext
30x15
Plate Raises
35x12
45x12
Scapular Retractions SS w/Band Pull-aparts
3x15
The Q
Incline Press
165x6
185x2
DBBP
65x13
DB Incline Ext
25x15
Plate Raises
25x12
35x12
Scapular Retractions SS w/Band pull-aparts
3x15
Looking for weak areas to shore up...
Incline Press
Bar
135x6
195x6*
DBBP
30x15
90x10
DB Incline Ext
30x15
Plate Raises
35x12
45x12
Scapular Retractions SS w/Band Pull-aparts
3x15
Scott
Incline Press
175x5
DBBP
75x15
DB Incline Ext
30x15
Plate Raises
35x12
45x12
Scapular Retractions SS w/Band Pull-aparts
3x15
The Q
Incline Press
165x6
185x2
DBBP
65x13
DB Incline Ext
25x15
Plate Raises
25x12
35x12
Scapular Retractions SS w/Band pull-aparts
3x15
Looking for weak areas to shore up...
7/7/12
7/7/2012 Steve Denning
Squat/Back Day
SSB Squats
Barx10
155x10
155x10
155x10
DB Rows
30x10
70x20
Goal: Weigh at least 270 for IPL Worlds.
SSB Squats
Barx10
155x10
155x10
155x10
DB Rows
30x10
70x20
Goal: Weigh at least 270 for IPL Worlds.
7/5/12
7/5/2012 Steve Denning
Bench Day
Dbl-Minis
Bar
135x5 2 Sets
185x3
225x1
235x1
185x10
Rolling Ext
30x10
50x10
50x10
Cable Pull-downs
150x10 3 Sets
Green Band Push-downs
3x15 seconds
Hammer Curls
30x20
The Q
Dbl-Minis
Bar
135x5
185x0
175x1
135x9
Rolling Ext
30x10 3 Sets
Cable Pull-downs
120x10 3 Sets
Green Band Push-downs
3x15 seconds
The Schmeck
Deloaded to help save the world. God
bless you...
1st day back and not really into it but
we did the work and will be a force to
reckon with in November.
Dbl-Minis
Bar
135x5 2 Sets
185x3
225x1
235x1
185x10
Rolling Ext
30x10
50x10
50x10
Cable Pull-downs
150x10 3 Sets
Green Band Push-downs
3x15 seconds
Hammer Curls
30x20
The Q
Dbl-Minis
Bar
135x5
185x0
175x1
135x9
Rolling Ext
30x10 3 Sets
Cable Pull-downs
120x10 3 Sets
Green Band Push-downs
3x15 seconds
The Schmeck
Deloaded to help save the world. God
bless you...
1st day back and not really into it but
we did the work and will be a force to
reckon with in November.
7/3/12
T-bone Road to Redemption 7/3/12
Title of my blog is now the "Road to Redemption". I am going to redeem myself to myself and the powerlifting world to show them that I am an elite lifter.
Close Grip Bench
Bar
135x10
225x5
295x3 (5 sets)
315x3 (5 sets)
295x12 w/slingshot
Rolling Triceps Extensions
3 sets of 15
Pushdowns
3 sets of 10
Rear Delt Machine Thingy
3 sets of 12
Hammer Curls for the Girls
1 set to failure
Going back to 10x3. Going to add some serious mass, and serious strength. 500 raw is the current goal. I'm gonna play around with my shirt in around 2 months. We'll see how I respond to just hard ass training old school 10x3.
Close Grip Bench
Bar
135x10
225x5
295x3 (5 sets)
315x3 (5 sets)
295x12 w/slingshot
Rolling Triceps Extensions
3 sets of 15
Pushdowns
3 sets of 10
Rear Delt Machine Thingy
3 sets of 12
Hammer Curls for the Girls
1 set to failure
Going back to 10x3. Going to add some serious mass, and serious strength. 500 raw is the current goal. I'm gonna play around with my shirt in around 2 months. We'll see how I respond to just hard ass training old school 10x3.
7/2/12
7/2/2012 Steve Denning
USPA Nationals
USPA Military Nationals
Opener: 402 - Good
2nd 418 - Missed
3rd 418- Good!
1st Place Military Nationals: 275lb Open
2nd Place Masters 275lb, 55-59. Single-ply
Scott
Opener - 259 Good
2nd - 270 Good
3rd - 292 Missed
2nd Place Masters 275lb, 55-59. Raw
Many thanks to The Q and Big T. A fun, well run meet thanks to Steve Denison and his crew. Got to share a warm-up bench with Mendy and that was a trip...
USPA Military Nationals
Opener: 402 - Good
2nd 418 - Missed
3rd 418- Good!
1st Place Military Nationals: 275lb Open
2nd Place Masters 275lb, 55-59. Single-ply
Scott
Opener - 259 Good
2nd - 270 Good
3rd - 292 Missed
2nd Place Masters 275lb, 55-59. Raw
Many thanks to The Q and Big T. A fun, well run meet thanks to Steve Denison and his crew. Got to share a warm-up bench with Mendy and that was a trip...
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