9/27/12 Steve Denning

Bench Day
Bar
135x10, x5
185x1
225x1
275x1
315x1 2-Board
Put on SK
405x1 4-Board
405x1 3-Board
440x1 2-Board Easy Touch Easy Press

Raw CG Bench
250x5
265x3

Outside Rotator Movement w/Mini
Palms-up 2x15
Palms-out 2x15

Rope Extensions
140x15
140x15
130x15
110x15

Hammer Curls
35x15 2 Sets

Scott
After warm-up
225x1
275x0
275x1
2-Board
225x7

The Q
After warm-up
225x1
245x1
270x1 PR!
2-Board
225x5

No Shirted PR on the 2-Board
but 440 was easy and I wanted to
end on a positive note. 455-465
is very do-able. Sleeves are really tight
so I'm going to stretch them out just
a bit. That should help getting the weight
down to my chest. Scott had a down day
but will come back and Q got a PR.

T-Bone Strength 9/24/12

Standing Military Press
Bar
135x8 (2 sets)
155x4
185x4
205x4
225x4
255x2
255x2
155x10

DB Shoulder Press
3 sets of 10

Bent Over Side Laterals
3 sets of 12

Overhead Triceps Extension w/DB
3 sets of 10

Womacks
2 sets of 15

Abs

Gave my elbows a break today. Been having a little tension in my elbows from training so heavy. Wanted to do pressing so I decided to do some overhead work. Its always fun. Big shoulders don't hurt.

9/23/212 Steve Denning

Accessory Day
DB Rows
30x15
60x15
70x15
KBx20

DB Rear Delts
3x15

Band Pull-aparts
Mini x 20

CG 5-Board
135x15
225x15
295x15

Rolling Ext
35x30

Scott
DB Rows
3x15

CG 5-Board
135x15
225x15
275x7

Rolling Ext
35x15

I'll hit a 2-Board PR Thursday, triceps
getting much stronger. I have a shot at
Worlds...

T-Bone Strength 9/20/12

Upper Back Assistance (Forgot to post this)

Hammer Strength one arm row
Worked up to a personal best of 7 plates per side for 8 reps
5 total sets

Pulldowns
3 sets of 10

DB Rows
120x10
150x20

Bent over side laterals
2 sets of 12

RDMT
3 sets of 10

Seated Machine Rows
2 sets of 12

Abs

Doing work. Back is MUCH thicker and stronger than it has been in sometime. Feeling healthy and ready to put up a big number.

9/20/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x2
225x1
275x1
295x1
Put on SK
4-Board 365x1
2-Board 405x3, 1st and 2nd NT. 3rd Good
Soaked shirt down, sleeves in tighter
405x1 Touch and Empty Bar Syndrome, BAM!

Raw CG Bench
245x5
255x3

Rotator Cuff Movement with Mini
Palms Down 2x15
Palms Up     2x15

Rope Push-downs
130x15
130x15
120x15
110x15

Hammer Curls
35x12 2 Sets

Scott
After warm-up
275x0 Back Spasm
245x1
225x4
Shut it down

The Q
225x1
245x1
255x1
265x1 Ties PR
2-Board 205x10

I did a de-load of sorts. Nothing heavy. Try to
get lighter weights to touch. Learning more about this
shirt. I know how to hit a 1-Board for sure. Now to get
down to the chest...

T-Bone Strength 09/17/12

ME BENCH

Close Grip Iron Chamber w/doubled mini bands
Bar
135x5
185x5
225x5
Add Doubled Mini's
325x6
350x4
390x2 (Really tough set)
375x3
325x6

DB Incline Bench
3 sets of 10

Womacks
2 sets 10 reps each

Oarps
2 sets of 15

Seated Straight Bar Rows
2 sets of 10

Intended on going in my shirt but I left it at home. So I changed things up. 390x2+doubled minis was a really tough set. I kept everything close grip, pinky on the ring. Strength has never been better. Will do shirted 3 board next ME day. Keeping it rollin!

9/16/2012 Steve Denning

Accessory Day

CG Pull-downs
150x15
150 + Mini Band x15 2 Sets

WG Pull-downs
100x15 2 Sets
120x15

Rolling Ext
30x15
40x12
40x20

Slingshot Push-ups
x35
x35
x30

Band Pull-aparts
Mini x20

Scott
CG Pull-downs
150x15
150 + Mini Band x15 2 Sets

WG Pull-downs
80x15
100x15
100x15

Rolling Ext
30x10
40x10
40x10

Slingshot Push-ups
x37
x26
x20

Band Pull-aparts

The Q
CG Pull-downs
150x15
150 + Mini Band x15 2 Sets

WG Pull-downs
80x10
100x10 2 Sets

Rolling Ext
30x15 3 Sets

Slingshot Push-ups
x20
x12
x10

Band Pull-aparts


Lats, Tris, and Chest hit hard bodybuilding style.

T-Bone Strength 09/13/12

Back and Leg stuff

Rack Pulls w/bands
Worked up to 405x3

Deadlifts
225x2 6 sets

Arched Back Good Mornings
3 sets of 5

DB Rows
5 sets of 10

Leg Extensions
3 sets of 20

Abs

Strong back and legs=Strong Bench. Yes, my math is correct. I basically will train my back and legs to get them strong as possible to help aid my bench. Back in the shirt Monday. Speed Bench tomorrow. I will get 500 raw, 700 shirted single ply, and 800+ multiply. Watch me!

9/13/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x3
Add 3-Board
275x1
Add SK
405x2
425x1
485x0 miss
405x3

CG BP
235x5 2 Sets

Rotator Cuff
2x15 2 movements

Rope Ext
130x15
130x15
110x15
100x15

Hammer Curls
2x15

Scott
After warm-up
3-Board
275x1 grinder
275x1 easy
295x1
305x0 miss

Didn't get much pop off the chest on
my 485 attempt. Probably brought it
too far down out of the shirt. No
problem, I'm learning this shirt. On
to 2-Boards and it gets more interesting.

T-Bone Strength 09/10/12

ME BENCH

Reverse Band Shirted Bench

Bar
135x6
225x6
315x1
405x1
Add Bands
515x1
Add Single Ply Super Katana and 2 board
605x0 No Touch Easy Press
675x0 No Touch Easy Press
715x0 No Touch Easy Press
785x1 Touch Easy Press


4-board Raw Reverse Bands
445x3
515x3
585x1

Reverse Band Rep Out
425x10

Flat Tates
3 sets of 12

Rear Delt Machine
3 sets of 12

Abs

My strength is back and better than ever. I'll say, holding 785 was a total f**k me moment. Had 800+ in the tank, decided to shut it down so I have somewhere to go. Used blue bands the gym had. Super Katana was extremely tight on me, will take sometime to get the weight down to my chest again. Raw bench is probably 465+ if I had to take a guess. Feel great. Plan on going straight weight next week. Hoping for a 700 single ply bench.

9/9/2012 Steve Denning

Accessory Day

CG Pull-downs
140x15
140+mini x15
140+mini x15

WG Pull-downs
120x10 3 Sets

5-Board Press
135x10
225x10
315x10

Green Band Push-downs
30-seconds

Scott
CG Pull-downs
140x14
140+mini x15
140+mini x15

WG Pull-downs
120x5
110x8
110x8

5-Board Press
135x10
225x10
295x3
225x7

Green Band Push-downs
30-seconds

T-Bone Strength 09/07/12

Speed Bench

Bar
Bar+Doubled Mini's
Bar+Doubled Mini's+40lbs Chain
135+Doubled Mini's+40lbs Chainx5
205+Doubled Mini's+40lbs Chainx3 (16 sets, 4 different grips)

DB Bench
100x15 (3 sets)

Triceps Pushdowns
3 sets of 12

Seated Rows
3 sets of 10

Abs

In doing some research, I realize something. I do have good bar speed, but not great bar speed. I'm going to take the approach that building a strong close grip with bands and/or chains couldnt hurt and taking the approach of a 10x3 or a 16x3 as I did tonight, is key. 4x4 is good, but I need a lot of volume for me to transfer over to my shirted bench. Planning on taking 700-765 to a 2 board reverse band on Monday. Getting back in the ball game. Debating on going single or multiply

T-Bone Strength 09/06/12

Squats n Stuff

Squats
Worked up to 3 sets of 6

Leg Press
5 sets of 10

Front Pulldowns
5 sets of 8

Assisted Pullups
3 sets of 8

Seated Lateral Raises
Pyramid weights, 8, 10, 12, 10, 8

Hammer Curls
4 sets of 12

Abs

Getting the assistance work done. Nervous about going back in my shirt on Monday.

9/6/2012 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x3
Add 3-Board
265x1
Put on SK
405x1
425x1
475x1
405x3

Raw CG Bench
230x5 2 Sets

Band Outer Rotator Cuff Laterals
2x15 palms-downs
2x15 palms-up

Rope Extensions
120x15
120x15
110x15
90x15

Hammer Curls
30x15
30x10

Scott
After warm-up
Raw 3-Board Press
225x3
265x1
295x1
305x1
315x0 close miss

Raw CG Bench
230x5

My 475 was easier than the 425.
Fast and clean. 405x3 with no spotter
or hand-off. Scott looked good for 315
very soon. On target for Worlds.

T-Bone Strength 09/04/12

ME BENCH

Bar
135x10
225x6
(Add 2 board)
315x1
385x1
405x1
435x1
455x1
475x1**
Add Slingshot
505x1

4-board
315x5
365x5
405x5

Incline Tates
5 sets of 10

T-Bar Row
3 sets of 15

Facepulls
3 sets of 10

Abs

475 went up like nothing, complete smoke show. Next Monday, for the first time since October 2011, I get back in a bench shirt. We will see what I do. Will work with reverse bands to see what I can do to a one board. 500 raw is nearly mine, 705 shirted is next on my hit list....

9/2/2012 Steve Denning

CG Pull-downs
120x15
130x15
140x15
140+ Mini Band x15

Incline DB Ext
20x10
30x10 3 Sets

Avg Band 1-Arm Row
4x12

Mini Band Push-down
1-Minute per arm

BB Shrugs
135x20
185x20 2 Sets

Scott
CG Pull-downs
120x15
130x15
140x15
140+Mini Band x15

Incline DB Ext
20x10
30x10 3 Sets

Avg Band 1-Arm Row
4x12

Mini Band Push Down
1-Minute per arm

BB Shrugs
135x10 3 Sets

The Q
CG Pull-downs
120x15
130x15
140x15
140+Mini Band x15

Incline DB Ext
20x10
30x10 3 Sets

Avg Band 1-Arm Row
4x12

Mini Band Push Down
1-Minute per arm

BB Shrugs
135x10 3 Sets

Light training. Upper-back and Tri's.
The shrugs really got to Scott and Q...???