A little about me

I have competed in both Olympic Weightlifting and Bench-Only Lifting. I competed in Olympic Lifting as a kid. Best lifts of 255 Olympic Press, 225 Snatch, 255 Clean & Jerk. I met many of the great lifters and coaches from the 60's and 70's. After a 20-year break to serve my country I started lifting regularly again and competing in Bench-Only. Best Lift: 419lbs "equipped".

Feel free to follow along on the adventure...

Steve Denning

7/26/12

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.

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2 comments:

Big T said...

Do explain this, "Crazy 8's" program you speak of! :)

July 28, 2012 at 11:17 AM
Island Strength said...

It's a basic 2-day per week program by Brad Stewart (IronAuthority.com) which I have made several minor changes to. The 2 areas I am especially interested in are the emphasis on full-range shirted benching and auto-regulation using the RPE system. You know how easy every workout and every movement turns into a 1RM contest!

July 29, 2012 at 4:33 PM

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