Lockout Training
Close Grip Bench
Bar
135x10 (2 sets)
225x6
315x4x4
Shoulder Press Machine
3 sets of 10
Single Arm DB Bench
5 sets of 10
Partial Standing Pullovers
3 sets of 10
Kettlebell Bench
3 sets of 20
Kettlebell Seated Cleans
2 sets of 12
Abs
Solid session. 315 literally felt like nothing. I thought it would get heavier as the sets went on...nope! Gonna up the weight next week. Those kettlebell benches are amazing. Really help the shoulders out quite a bit. Pretty pleased with my progress. Been a solid week of lifting this week. Looking forward to the future. Gonna do heavy 2 board on Monday. 500 raw still the goal...
8/31/12
8/30/12
T-Bone Strength 08/30/12
Legs and Back
Squats
5x5
Deadlifts
6 sets of 1
Hammer Strength One Arm Rows
4 sets of 10
1 set of 8
1 heavy set of 3
V Grip Pulldowns
3 sets of 10
Bicep Curls
3 sets of 10
Abs
Out. Doing work. 500 raw still the goal
Squats
5x5
Deadlifts
6 sets of 1
Hammer Strength One Arm Rows
4 sets of 10
1 set of 8
1 heavy set of 3
V Grip Pulldowns
3 sets of 10
Bicep Curls
3 sets of 10
Abs
Out. Doing work. 500 raw still the goal
8/30/2012 Steve Denning
Bench Day
Bar
135x10
185x3
225x3
Put on SK
3-Board 405x1
3-Board 425x1
3-Board 465x1
3-Board 405x5
Raw CG BP
225x5 2 Sets
Face Pulls
2x15
Band Outer-rotator pulls
2x15
Rope Extensions
4x15
Scott
After warm-up
275x1
3-Board 275x2
3-Board 275x2
5-Board 315x2
CG BP
225x5 2 Sets
Burt
3-Board 135x5 Rev-Minis
3-Board 135x5 Rev-Minis
3-Board 135x5 Rev-Minis
Warm day on the island. Hit all
my target weights.
Bar
135x10
185x3
225x3
Put on SK
3-Board 405x1
3-Board 425x1
3-Board 465x1
3-Board 405x5
Raw CG BP
225x5 2 Sets
Face Pulls
2x15
Band Outer-rotator pulls
2x15
Rope Extensions
4x15
Scott
After warm-up
275x1
3-Board 275x2
3-Board 275x2
5-Board 315x2
CG BP
225x5 2 Sets
Burt
3-Board 135x5 Rev-Minis
3-Board 135x5 Rev-Minis
3-Board 135x5 Rev-Minis
Warm day on the island. Hit all
my target weights.
8/27/12
T-Bone Strength 08/27/12
ME BENCH
Floor Press
Bar
135x8 (2 sets)
225x5
275x2
315x2
365x2
405x2 (Pretty sure thats a pr on the floor press)
430x1
455x1**(HUGE PR!!!)
Put on Slingshot
500x0 (Just ran out of gas)
315x10
Skull Crushers with chains
3 sets of 10
Seated Straight Bar Rows
3 sets of 15
Straight Bar Pushdowns
3 sets of 12
Single Arm Cable Crossover
2 sets of 20
Today was one of those days that you live for. Its what makes you want to keep on lifting. I had intended on working up to a decent double and then dropping the weight to do some reps, but something in me just said to keep going and bam! Huge pr of 455 on the floor press. I suck at the floor press no longer. 455 is a huge milestone for me. Thought I could muster 500 with the slingshot, was wishful thinking, but I cant be upset about it. What was also a treat is watching my roommate Nick. He's been training with me for about 2 months and today he hit a 200lb floor press at 157lb bodyweight. Absolutely thrilled with today's session. Makes me think 500 raw is really possible!
Floor Press
Bar
135x8 (2 sets)
225x5
275x2
315x2
365x2
405x2 (Pretty sure thats a pr on the floor press)
430x1
455x1**(HUGE PR!!!)
Put on Slingshot
500x0 (Just ran out of gas)
315x10
Skull Crushers with chains
3 sets of 10
Seated Straight Bar Rows
3 sets of 15
Straight Bar Pushdowns
3 sets of 12
Single Arm Cable Crossover
2 sets of 20
Today was one of those days that you live for. Its what makes you want to keep on lifting. I had intended on working up to a decent double and then dropping the weight to do some reps, but something in me just said to keep going and bam! Huge pr of 455 on the floor press. I suck at the floor press no longer. 455 is a huge milestone for me. Thought I could muster 500 with the slingshot, was wishful thinking, but I cant be upset about it. What was also a treat is watching my roommate Nick. He's been training with me for about 2 months and today he hit a 200lb floor press at 157lb bodyweight. Absolutely thrilled with today's session. Makes me think 500 raw is really possible!
8/26/12
8/26/2012 Steve Denning
Accessory Day
CG 3-Board
After warm-up
315x3
225x20
Rope Pushdowns
140x15
120x5
90x5
Hammer Curls
35x15
Scap Retractions w/Green Band
30-Sec
Tom
DBBP After warm-up
90x10*
90x6
80x6
EZ-Bar Skulls
65x10
85x10
85x10
Abs!
Terrible day. Just made 315x3 so I did a rep-out
and just did arms and scapular. Tom is much stronger
than I've ever seen. Very nice! 90x10 is nothing to
sneeze at.
CG 3-Board
After warm-up
315x3
225x20
Rope Pushdowns
140x15
120x5
90x5
Hammer Curls
35x15
Scap Retractions w/Green Band
30-Sec
Tom
DBBP After warm-up
90x10*
90x6
80x6
EZ-Bar Skulls
65x10
85x10
85x10
Abs!
Terrible day. Just made 315x3 so I did a rep-out
and just did arms and scapular. Tom is much stronger
than I've ever seen. Very nice! 90x10 is nothing to
sneeze at.
T-Bone Strength 08/24/12
Lockout Stuff
Close Grip Bench with Chains
Bar
135x5+40lbs Chain
185x5+40lbs Chain
225x5+40lbs Chain
275x4+40lbs Chain (3 sets)
315x4+40lbs Chain (2 sets)
375x1+40lbs Chain*Gonna say that is a PR
Floor Lockouts
225x5
315x3
405x3
475x3
405x5 Paused at the top
Band Pushdowns
100 Total Reps
Seated Machine Row (Hammer Strength Row)
3 sets of 10
Hammer Curls
2 sets of 10
Wasn't all that motivated to lift. However, once I went in and the weight was moving as it was, I felt really good and decided to give a moderate single a try. 375+40lbs in chain went up really fast. Very pleased with that, considering I'm was so tired going in. Got the job done. 500 raw still the goal...
Close Grip Bench with Chains
Bar
135x5+40lbs Chain
185x5+40lbs Chain
225x5+40lbs Chain
275x4+40lbs Chain (3 sets)
315x4+40lbs Chain (2 sets)
375x1+40lbs Chain*Gonna say that is a PR
Floor Lockouts
225x5
315x3
405x3
475x3
405x5 Paused at the top
Band Pushdowns
100 Total Reps
Seated Machine Row (Hammer Strength Row)
3 sets of 10
Hammer Curls
2 sets of 10
Wasn't all that motivated to lift. However, once I went in and the weight was moving as it was, I felt really good and decided to give a moderate single a try. 375+40lbs in chain went up really fast. Very pleased with that, considering I'm was so tired going in. Got the job done. 500 raw still the goal...
8/25/12
8/25/2012 Steve Denning
Leg Stuff
Boring but gotta happen 3x10 SSB
Outside Rotators
Mini Band
Upped my creatine to 2 tsps a day, 3 fish oils, a couple
protein shakes. Once the heat backs off a bit I should see some
weight gain.
Boring but gotta happen 3x10 SSB
Outside Rotators
Mini Band
Upped my creatine to 2 tsps a day, 3 fish oils, a couple
protein shakes. Once the heat backs off a bit I should see some
weight gain.
8/23/12
T-Bone Strength 08/23/12
Leg, Back, Accessories
Squats
Bar
95x5
135x5
185x5
205x5
225x5
255x5x3
225x2x2
Trap Bar Deadlifts
3x3
Behind the neck pulldowns
3 sets of 10
DB Rows
3 sets of 10
Bent Over Laterals
3 sets of 10
Hammer Curls
3 sets of 10
Getting it done. Trap Bar deadlifts were fun. Old school 5x5 for me on squats from here on out. Couldn't hurt right? Currently I weigh 322 as of writing this post. Raw strength is going through the roof. Looking forward to seeing where I go from here. Going back to T-bone Strength. I am beyond redeemed in my own eyes. Am now looking to re join the freaks. Need big Steve to push me to my new level I know I can reach...
Squats
Bar
95x5
135x5
185x5
205x5
225x5
255x5x3
225x2x2
Trap Bar Deadlifts
3x3
Behind the neck pulldowns
3 sets of 10
DB Rows
3 sets of 10
Bent Over Laterals
3 sets of 10
Hammer Curls
3 sets of 10
Getting it done. Trap Bar deadlifts were fun. Old school 5x5 for me on squats from here on out. Couldn't hurt right? Currently I weigh 322 as of writing this post. Raw strength is going through the roof. Looking forward to seeing where I go from here. Going back to T-bone Strength. I am beyond redeemed in my own eyes. Am now looking to re join the freaks. Need big Steve to push me to my new level I know I can reach...
8/23/2012 Mr 300
Bench Day
Bar
135x5 2 Sets
185x3
225x3
Add Reverse Mini Bands
275x1
52" Super Katana and Straight Weight
405x2 4-Board
425x1 3-Board
425x1 1-Board, Fast and Easy
DB BP
75x10 3 Sets
Vogelpohl Rows
140x15 2 Sets
140 plus a dbl mini x15 2 Sets
Green Band Pushdowns
45 in 60-seconds
Scott
135x5 2 Sets
185x3
225x3
Add Reverse Mini Bands
300x1 , very easy. So easy in fact...
300x1, Straight Weight!!! Mr 300!
Add Reverse Mini Bands
245x12
Green Band Pushdowns
60 in 30-seconds
Burticus
Bar
135x3 3 Sets
Add 3-Board
135x5
Add Reverse Minis and 4-Board
135x12
Green Band Push-downs
60 in 30-seconds
The Q
135x5
225x3
Put on Titan F-6
275x3 4-Board
325x0
Scott hit a milestone with 300. It
has been such a pleasure to watch
his steady progress. I am ready to
hit my opener (425) 10-weeks out.
Never been in this situation before.
Bar
135x5 2 Sets
185x3
225x3
Add Reverse Mini Bands
275x1
52" Super Katana and Straight Weight
405x2 4-Board
425x1 3-Board
425x1 1-Board, Fast and Easy
DB BP
75x10 3 Sets
Vogelpohl Rows
140x15 2 Sets
140 plus a dbl mini x15 2 Sets
Green Band Pushdowns
45 in 60-seconds
Scott
135x5 2 Sets
185x3
225x3
Add Reverse Mini Bands
300x1 , very easy. So easy in fact...
300x1, Straight Weight!!! Mr 300!
Add Reverse Mini Bands
245x12
Green Band Pushdowns
60 in 30-seconds
Burticus
Bar
135x3 3 Sets
Add 3-Board
135x5
Add Reverse Minis and 4-Board
135x12
Green Band Push-downs
60 in 30-seconds
The Q
135x5
225x3
Put on Titan F-6
275x3 4-Board
325x0
Scott hit a milestone with 300. It
has been such a pleasure to watch
his steady progress. I am ready to
hit my opener (425) 10-weeks out.
Never been in this situation before.
8/20/12
T-bone Road To Redemption 08/20/12
ME BENCH
Goal: Work to a 80%-90% weight in my slingshot
Bar
135x8
225x5
315x1
365x1
405x1
Add Slingshot
425x1
445x1
475x1
DB BENCH
Goal: Work up to a 10RM
100x10
120x10
135x10
150x3
Decline Bench with Chains
2 sets of 30
Rope Pushdowns
5 sets of 10
Chest Supported Rows
3 sets of 10
Pec Dec
2 sets of 20
Solid session tonight. 475 went up very easy. Had 500+ in the tank. Raw strength is going up. The decline bench with chains for high reps is something I just kinda tried for kicks and man, its great! Really gives a great pump. I train at Ironworks gym now in Clairemont, Ca. Old school powerlifting gym. Had all the equipment a bencher like me needs. Very confident 500 raw will fall within 6-8 months. Will work on pauses next week.
Goal: Work to a 80%-90% weight in my slingshot
Bar
135x8
225x5
315x1
365x1
405x1
Add Slingshot
425x1
445x1
475x1
DB BENCH
Goal: Work up to a 10RM
100x10
120x10
135x10
150x3
Decline Bench with Chains
2 sets of 30
Rope Pushdowns
5 sets of 10
Chest Supported Rows
3 sets of 10
Pec Dec
2 sets of 20
Solid session tonight. 475 went up very easy. Had 500+ in the tank. Raw strength is going up. The decline bench with chains for high reps is something I just kinda tried for kicks and man, its great! Really gives a great pump. I train at Ironworks gym now in Clairemont, Ca. Old school powerlifting gym. Had all the equipment a bencher like me needs. Very confident 500 raw will fall within 6-8 months. Will work on pauses next week.
8/19/2012 The Q
Accessory Day
Close-grip Bench
After warm-up:
195 4x4 (3,120lbs volume)
Incline DB Press
35x20 2 Sets
DB Rear Delts 3x15
Band Rear Delts 1x15
Q is getting stronger every day. I am
taking a few days to heal up after many
weeks of getting after it. Scott is saving
the world.
Close-grip Bench
After warm-up:
195 4x4 (3,120lbs volume)
Incline DB Press
35x20 2 Sets
DB Rear Delts 3x15
Band Rear Delts 1x15
Q is getting stronger every day. I am
taking a few days to heal up after many
weeks of getting after it. Scott is saving
the world.
8/17/12
T-Bone Road To Redemption 8/17/12
Assistance
Seated Shoulder Barbell Press
3 sets of 10
High Pulls
5 sets of 3
DB Rows
3 sets of 20
Close Grip Pulldowns
4 sets of 10
Seated Rows
2 sets of 10
Wrist Roller
3 sets
Abs
Looks like a lot of volume but I went with really light weights for me. Allowing my body to recover before I hit it hard next week. I've added quite a bit of size, am up over 320 bodyweight and have been eating as clean as possible. Looking to find a way to get into my shirt and start training in it here soon. 500 raw still the goal...
Seated Shoulder Barbell Press
3 sets of 10
High Pulls
5 sets of 3
DB Rows
3 sets of 20
Close Grip Pulldowns
4 sets of 10
Seated Rows
2 sets of 10
Wrist Roller
3 sets
Abs
Looks like a lot of volume but I went with really light weights for me. Allowing my body to recover before I hit it hard next week. I've added quite a bit of size, am up over 320 bodyweight and have been eating as clean as possible. Looking to find a way to get into my shirt and start training in it here soon. 500 raw still the goal...
8/16/12
8/16/2012 Steve Denning
Bench Day
Bar
135x5x2
185x3
225x1
Put on Slingshot
315x1
335x1
355x1
Raw 2-Board
315x3
High Pin Press
425x2x2
Vogelpohl Rows
4x15 Last set with dbl mini
Scott
275x1 3 Singles
Raw 2-Board
295x2
Raw 1-Board
245x3
High Pin Press
335x2x2
Vogelpohl Rows
4x15 Last set with dbl mini
The Q
225x1 2 Singles
275x0 Close miss (20lb PR attempt)
Raw 2-Board
265x2, miss 3rd.
Raw 1-Board
225x3
High Pin Press
315x2x2
Vogelpohl Rows
4x15 Last set with dbl mini
Nice work. The Q nearly got a 20lb
PR with 275. Soon. Scott and I need
and are taking next Sunday off to heal
up.
Bar
135x5x2
185x3
225x1
Put on Slingshot
315x1
335x1
355x1
Raw 2-Board
315x3
High Pin Press
425x2x2
Vogelpohl Rows
4x15 Last set with dbl mini
Scott
275x1 3 Singles
Raw 2-Board
295x2
Raw 1-Board
245x3
High Pin Press
335x2x2
Vogelpohl Rows
4x15 Last set with dbl mini
The Q
225x1 2 Singles
275x0 Close miss (20lb PR attempt)
Raw 2-Board
265x2, miss 3rd.
Raw 1-Board
225x3
High Pin Press
315x2x2
Vogelpohl Rows
4x15 Last set with dbl mini
Nice work. The Q nearly got a 20lb
PR with 275. Soon. Scott and I need
and are taking next Sunday off to heal
up.
8/13/12
T-Bone Road to Redemption 08/13/12
Deload Close Grip Bench
Bar
135x8
185x5
225x3
275x3
315x4x4
225x20
DB Bench
2 sets of 10
DB Flyes
2 sets of 10
Pulldowns
3 sets of 10
Abs
Nothing major. Was very close grip throughout. Hands right near smooth. Really developing that explosion off the chest. I could have easily done well over 365 on the close grip, but alas I'm taking a deload of sorts as I am a little beat up. Still chugging along towards 500 raw.
Bar
135x8
185x5
225x3
275x3
315x4x4
225x20
DB Bench
2 sets of 10
DB Flyes
2 sets of 10
Pulldowns
3 sets of 10
Abs
Nothing major. Was very close grip throughout. Hands right near smooth. Really developing that explosion off the chest. I could have easily done well over 365 on the close grip, but alas I'm taking a deload of sorts as I am a little beat up. Still chugging along towards 500 raw.
8/12/12
8/12/12 Steve Denning
Accessory Day
CG Bench
255x4x4
Rolling Ext
30x10
40x10
45x10
45x10
Steep Incline DB Press
30x20 2 Sets
DB Rear Delts
4x15
Scott
CG Bench
225x4
225x4
245x4
245x4
Rolling Ext
30x10
40x10
45x10
45x10
Steep Incline DB Press
30x10 - stop due to pain in shoulder
DB Rear Delts
4x15
I was not feeling it but pushed hard anyway.
Scott got the work in. Nights are tougher
than afternoons!
CG Bench
255x4x4
Rolling Ext
30x10
40x10
45x10
45x10
Steep Incline DB Press
30x20 2 Sets
DB Rear Delts
4x15
Scott
CG Bench
225x4
225x4
245x4
245x4
Rolling Ext
30x10
40x10
45x10
45x10
Steep Incline DB Press
30x10 - stop due to pain in shoulder
DB Rear Delts
4x15
I was not feeling it but pushed hard anyway.
Scott got the work in. Nights are tougher
than afternoons!
8/9/12
T-Bone Road to Redemption 08/09/12
Back Accessory (Legs too)
Sumo Deadlifts
Worked up to 405x2
Good Mornings
3 sets of 6
One Arm Hammer Strength Machine Rows
4 sets of 10
1 countdown set (5,4,3,2,1)
Rear Delt Machine Thingy
3 sets of 12
Bicep Curls
3 sets of 10
Shoulder Prehab
Abs
My shoulders feel great after doing some prehab. I really wasn't into training today, but I got it done anyway. Will do close grip work tomorrow. Took dispatcher exam today, we will see if I will become a freak again here in the near future.
Sumo Deadlifts
Worked up to 405x2
Good Mornings
3 sets of 6
One Arm Hammer Strength Machine Rows
4 sets of 10
1 countdown set (5,4,3,2,1)
Rear Delt Machine Thingy
3 sets of 12
Bicep Curls
3 sets of 10
Shoulder Prehab
Abs
My shoulders feel great after doing some prehab. I really wasn't into training today, but I got it done anyway. Will do close grip work tomorrow. Took dispatcher exam today, we will see if I will become a freak again here in the near future.
8/9/2012 Steve Denning
Bench Day
Bar
135x5 2 sets
185x3
225x2
275x1
300x1
Add 52" SK
405x3 About 4-B height
3-Board
455x1
465x1
Raw CG BP
225x5 2 Sets
Vogelpohl Rows
4x15 Last 2 sets with dbl mini band
Green Band Push-downs
1x30-Seconds
Scott
Bar
135x5x2
185x3
225x2
275x1
300x0 came back at face
300x0 got sideways
The Q
Bar
135x5x2
185x2
225x1
Put on old 52" F-6
225x3
295x0 bar path
300x1*
3-Board w/shirt
315x3*
Fun, heavy lifting. Scott is so
close to being a 300lb raw lifter.
The Q is a shirted 300lb lifter with
much more to come. I am prepping
for a run at AA in November.
Bar
135x5 2 sets
185x3
225x2
275x1
300x1
Add 52" SK
405x3 About 4-B height
3-Board
455x1
465x1
Raw CG BP
225x5 2 Sets
Vogelpohl Rows
4x15 Last 2 sets with dbl mini band
Green Band Push-downs
1x30-Seconds
Scott
Bar
135x5x2
185x3
225x2
275x1
300x0 came back at face
300x0 got sideways
The Q
Bar
135x5x2
185x2
225x1
Put on old 52" F-6
225x3
295x0 bar path
300x1*
3-Board w/shirt
315x3*
Fun, heavy lifting. Scott is so
close to being a 300lb raw lifter.
The Q is a shirted 300lb lifter with
much more to come. I am prepping
for a run at AA in November.
8/7/12
T-Bone Road To Redemption 08/07/12
ME BENCH
Reverse Band Bench (Red Bands)
Bar
135x8
225x3
315x1
(Added Bands)
405x1
515x1
605x1*** HUGE PR
495x3x3 (Close Grip)
Reverse Band 4 Board
315x3
405x3
495x3
315x15
DB Shoulder Press
2 sets of 15
1 set of 10
Womacks
3 sets of 10
Abs
Ass kicker of a workout. Decided to really up the weight this week and test myself. Wow am I stronger than ever! I made 605 like nothing and the bands were like our green bands on the island, maybe a little stronger. My roommate Nick hit a solid 315 reverse band tonight at a bodyweight of 155. Strength is definitely back and better than ever. Bodyweight is currently 320, my best competition weight. Will do back and rear delt accessory work on Thursday. Some legs as well. Really happy with training. WESTSIDE!
Reverse Band Bench (Red Bands)
Bar
135x8
225x3
315x1
(Added Bands)
405x1
515x1
605x1*** HUGE PR
495x3x3 (Close Grip)
Reverse Band 4 Board
315x3
405x3
495x3
315x15
DB Shoulder Press
2 sets of 15
1 set of 10
Womacks
3 sets of 10
Abs
Ass kicker of a workout. Decided to really up the weight this week and test myself. Wow am I stronger than ever! I made 605 like nothing and the bands were like our green bands on the island, maybe a little stronger. My roommate Nick hit a solid 315 reverse band tonight at a bodyweight of 155. Strength is definitely back and better than ever. Bodyweight is currently 320, my best competition weight. Will do back and rear delt accessory work on Thursday. Some legs as well. Really happy with training. WESTSIDE!
8/6/12
8/5/2012 Steve Denning
Accessory Day 1
Wide-grip Bench
After warm-up:
225x3 5 Sets (3,375lbs)
Close-grip Bench
After warm-up:
245x4 4 Sets (3,920lbs)
Steep DB Inclines (Almost Mil Press)
40x20 2 Sets (3,200lbs)
DB Rear Delts
2x15
Total pressing volume: 10,495lbs
The Q
Wide-grip Bench
After warm-up:
185x3 5 Sets (2,775lbs)
Close-grip Bench
After warm-up:
185x4 4 Sets (2,960lbs)
Steep DB Inclines
35x10 - 30x10 (600lbs)
30x15 (450lbs) Total: (1,050lbs)
DB Rear Delts
2x15
Tougher than the numbers might indicate. We
are really watching form on every rep, emphasising
tightness and bar placement. Nov 12 is coming.
Wide-grip Bench
After warm-up:
225x3 5 Sets (3,375lbs)
Close-grip Bench
After warm-up:
245x4 4 Sets (3,920lbs)
Steep DB Inclines (Almost Mil Press)
40x20 2 Sets (3,200lbs)
DB Rear Delts
2x15
Total pressing volume: 10,495lbs
The Q
Wide-grip Bench
After warm-up:
185x3 5 Sets (2,775lbs)
Close-grip Bench
After warm-up:
185x4 4 Sets (2,960lbs)
Steep DB Inclines
35x10 - 30x10 (600lbs)
30x15 (450lbs) Total: (1,050lbs)
DB Rear Delts
2x15
Tougher than the numbers might indicate. We
are really watching form on every rep, emphasising
tightness and bar placement. Nov 12 is coming.
8/4/12
T-Bone Road to Redemption 8/4/12
Speed Bench
9 sets of 3 with 205+chains
Incline DB Bench
80x25 (2 sets)
Paused DB Triceps Extensions
3 sets of 10
DB Rows
150x10
150x10
Rear Delt Machine Thingy
3 sets of 10
Abs
Nothing special here. Bodyweight is up, strength is up. I will get 500 raw...
9 sets of 3 with 205+chains
Incline DB Bench
80x25 (2 sets)
Paused DB Triceps Extensions
3 sets of 10
DB Rows
150x10
150x10
Rear Delt Machine Thingy
3 sets of 10
Abs
Nothing special here. Bodyweight is up, strength is up. I will get 500 raw...
8/2/12
T-Bone Road to Redemption 08/02/12
Legs and Back
Box Squats
10 sets of 1
Rack Pulls
Worked up to 655x1 from just below knee height
Deadlifts
365x2 (5 sets)
Modified Row with T-Bar Machine
5 sets of 6
Seated Rows
2 sets of 15
Facepulls
3 sets of 10
Standing Straight Bar Pullovers
3 sets of 10
Solid training day. I'm getting incredibly thick where I need to be. 655 went up like nothing on the rack pull. Kinda shocked about that one. Still in preparation for a big raw bench. Hopefully some stars line up and I can be training with the freaks again. Speed bench tomorrow!
Box Squats
10 sets of 1
Rack Pulls
Worked up to 655x1 from just below knee height
Deadlifts
365x2 (5 sets)
Modified Row with T-Bar Machine
5 sets of 6
Seated Rows
2 sets of 15
Facepulls
3 sets of 10
Standing Straight Bar Pullovers
3 sets of 10
Solid training day. I'm getting incredibly thick where I need to be. 655 went up like nothing on the rack pull. Kinda shocked about that one. Still in preparation for a big raw bench. Hopefully some stars line up and I can be training with the freaks again. Speed bench tomorrow!
8/2/2012 Steve Denning
Bench Day
Bar
135x5 2 Sets
185x3
225x3
295x1
Put on new 52" SK
Add 4-Board
365x1 No Belt
405x3 Belted
455x1
500x1
Raw 1-Board
300x3*
Vogelpohl Rows
4x15 Last 2 Sets added dbl mini band
Scott
135x5 2 Sets
185x3
225x3
265x1
285x1*
290x1**
1-Board
255x3
Vogelpohl Rows
4x15 Last 2 sets added dbl mini band
The Q
135x5 2 Sets
185x3
225x3
245x1*
255x0 close miss, a bit low
2-Board
245x3
1-Board
225x3
Vogelpohl Rows
4x15 Last 2 sets added dbl mini band
I really like the tightened and shortened sleeves. Shirt is not
too tight but is snug. Scott had a great day hitting 285, then
290 for PR's. Q was so close on 255, getting stronger every
day.
Bar
135x5 2 Sets
185x3
225x3
295x1
Put on new 52" SK
Add 4-Board
365x1 No Belt
405x3 Belted
455x1
500x1
Raw 1-Board
300x3*
Vogelpohl Rows
4x15 Last 2 Sets added dbl mini band
Scott
135x5 2 Sets
185x3
225x3
265x1
285x1*
290x1**
1-Board
255x3
Vogelpohl Rows
4x15 Last 2 sets added dbl mini band
The Q
135x5 2 Sets
185x3
225x3
245x1*
255x0 close miss, a bit low
2-Board
245x3
1-Board
225x3
Vogelpohl Rows
4x15 Last 2 sets added dbl mini band
I really like the tightened and shortened sleeves. Shirt is not
too tight but is snug. Scott had a great day hitting 285, then
290 for PR's. Q was so close on 255, getting stronger every
day.
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