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

9/7/12

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
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