T-Bone Strength 10/29/12

ME BENCH

Bar
135x5
185x5
225x5
275x5
Add 2-board
315x3
365x3
405x3
435x3
Add Slingshot
455x1
475x1
505x2

4-board
405x5
455x3
315x20

Incline Tates
3 sets of 10

Pulldowns
2 sets of 15

Plate Raises
3 sets of 10

Abs

Needed a break from my shirt after benching 805. Forgot to log the work I did last week but it was nothing special. Will be back in my shirt beginning my camp for March's State meet. Will be doing shirted 3-board next week. Pretty pleased to rep 435x3 to a 2-board and get 505x2 with my slingshot to a 2-board. Strength is going up quite nicely. Weighed in a little light today at 306 but I'll work on that.

10/28/20112 Steve Denning

Accessory Day

CG Incline Press
135x5
155x8
185x6
225x4
175x10

Rolling Ext - Rest-Pause 30-seconds
45x22 rest 30sec
45x6 rest 30sec
45x5

WG Pulldowns + scap retractions
100x10 (of both movements)
120x10
140x10

1-Arm Blue Band Extensions
1-Set to failure

Scott
CG Incline Press
135x8
145x6
155x4
135x10

Rolling Ext - Rest-Pause 30-sec
35 for 3 sets, not sure on reps

WG Pulldowns + scap retractions
100x10
120x10
140x10

1-Arm Blue Band Extensions
1-Set to failure

The Q
CG Incline Press
135x8
155x6
175x4
155x10

Rolling Ext - Rest Pause 30-sec
35 for 3 sets, not sure on reps

WG Pulldowns + scap retractions
100x10
120x10
140x10

1-Arm Blue Band Extensions
1-Set to failure

Rockin the tri's hard tonight. Opener
next week and rest up for the show.

10/26/2012 Steve Denning

Bench Day
Bar
135x5
185x3
225x1
Put on SK
405x1 3-Board
460x1 2-Board* Empty Bar BAM!

CG Raw BP
265x3
290x2
225x10

Outer Band Rotations w/Mini Band
2x15 Palms up
2x15 Palms down

Rope Extensions - Rest Pause
150x20 30-sec rest
150x4   30-sec rest
150x3  

Scott
135x5
225x3
275x3 2-Board
285x2 miss 3rd

295x5 5-Board
290x4 5-Board
225x10 4-Board

Out Band Rotations w/Mini Band
2x15 Palms up
2x15 Palms down

Rope Extensions - Rest Pause
150x15 30-sec rest
150x4   30-sec rest
150x3

The Q
Up to 225x1
Didn't feel well so shut it down.

Easy PR! Easy touch and easier press. I
can bench this. Just had a wisdom tooth
pulled yesterday so was far from my best.
I can't wait for Vegas!

T-Bone Strength 10/22/12

ME BENCH

Reverse Band Shirted Bench
Bar
135x10
185x5
225x3
315x1
Add Bands
405x1
495x1
Add Slingshot
605x1
Add Single Ply Super Katana
675x1-3 board
715x1-3 board
765x1-2 board
805x1-2 board***PR

Close Grip Reverse Band
500x5
515x3
530x1

Rolling Triceps Extensions
4 sets of 12

Rear Delt Machine Thingy
3 sets of 12

OARPS
2 sets of 12
Superset with Abs

Done. 805 felt like a damn condo in my hands but I managed to get it. Was a bit of a grind at the top. Definitely am going in the right direction. March 16th, 2013 cant come soon enough.

10/21/2012 Steve Denning

Skipped out on the accessory work today because of a toothache. Luckily my friend Ben Eroen just graduated from USC Dental School and got me a 9am appointment in the morning. So I should have enough time to fix this and be on track for a big push on Nov 12th. I'll post Scott and Q's workout later.


Steve

10/18/2012 Steve Denning

Bench Day
Bar
135x10
185x3
225x2
275x1
295x1
320x0 miss

Put on SK
405x1 3-Board
425x1 2-Board
440x1 1-Board *PR

CG Raw BP
265x3
275x3

Band Rotations
2x15 Palms up
2x15 Palms down

Rope Pushdowns
150x15
150x15

Hammer Curls
35x20

Easier 1-Board touch than 10/04.  A little
out of groove but ok press. This will be
my opener, 452 2nd and 465 3rd.

Scott
225x6
245x4
260x2

The Q
205x6
225x4
245x2

The guys had to cut their session short due to
a meeting.

10/14/2012 Steve Denning

Floor Press
Bar
135x10
185x3
225x3
275x1
315x1*
235x15*

CG Pull-downs
110x15
120x15
120x15

Outer Band Rotations
2x15 Palms down
2x15 Palms up

Rope Extensions
120x25

PRx2.

T-Bone Strength 10/11/12

Accessory Day

Squats

Bar

135x8 (2 sets)

185x5

225x5

275x3x3

315x5

Seated Hamstring Curls

3 sets of 12

Hammer Strength One Arm Row

3 sets of 10

Lateral Shoulder Raises

1 set of 20

1 set of 15

1 set of 12

Assisted Pull up Machine

3 sets of 10

Ez Bar Curls

3 sets of 12 

Hammer Curls

2 sets of 12

Weights were not the greatest on this day. Only worked up to 4 plates per side on the Hammer Strength one arm row, which is very low for me. Tired and beat up. Need a deload. May have to postpone my attempt at an 805 reverse band bench and let my body heal up. Been hitting it hard for over 10 weeks plus so I think its time. Current goals include, but are not limited too:

500 raw

700 single ply

800+ multiply

Add mass on my arms

Increase upper back thickness

I feel this will contribute to a bigger bench. I currently have 22 inch biceps and 16 inch forearms. I think 24 inch biceps and 18 inch forearms is ideal. Make my shirt tighter and get more of a pop. We will see how this experiment goes.

10/11/2012 Steve Denning

Bench Day
Raw Reverse Green Bands
135x10
add bands
225x5
315x1
405x1*
315x10

PR with no spotter or hand-off.

T-Bone Strength 10/8/12

ME BENCH

Floor Press
Bar
135x8
185x5
225x3
275x3
315x3
365x3
385x3
405x3
Add Slingshot
365x10

Incline Bench
225x5
275x3
315x3

Pushups with Chains
3 sets to Failure

Pushdowns
3 sets of 12

Abs

Wasnt into it today. Still happy to get a triple with 405. Will get refocused and back into the gym Thursday. Gonna go for a big weight next Monday in my shirt, then take a deload after.

10/7/2012 Steve Denning

Accessory Day
CG Pull-downs
150x20
150+Mini x15 2 Sets

WG Pull-downs
110x15 2 Sets
120x15

CG 5-Board
135x15
225x15
315x15

Scott
CG Pull-downs
150x10
150+Mini x10 3 Sets

WG Pull-downs
110x15 2 Sets
120x15

CG 5-Board
135x15
225x15
275x15

The Q AKA  "Sleeping Beauty"
CG Pull-downs
150x15
150 +Mini x15 2 Sets

WG Pull-downs
110x10
100x15 2 Sets

5-Board
135x15
205x15
225x15

Quick and Dirty.

T-bone Strength 10/4 and 10/5

Legs and Back 10/4

Squats
Bar
135x5 (2 sets)
185x5
225x3
275x5
315x5
405x3
455x3

Deadlifts
315x4x4
405x2x2
315x8

Hamstring Curls
3 sets of 10

DB Rows
3 sets of 15

Upright Rows
3 sets of 10

Hammer Curls
3 sets of 10

Abs

10/5

Speed Bench
225+80lbs Chainx3x9 3 different grips

Rack Lockouts
315x5
405x5
455x3

Skull Crushers
3 sets of 10

Incline Single Arm DB Extensions
3 sets of 8

Front Pulldowns
3 sets of 10

Side Bends
3 sets of 12

Ass officially kicked. Bodyweight up. Life is good.

10/4/2012 Steve Denning

Bench Day
Bar
135x5 2 sets
185x3
225x1
275x1
300x1
Put on SK
405x1 4-Board
425x1 2-Board
435x1 1-Board

CG Raw Bench
255x5
270x3

Outward Rotator w/Mini
2x15 Palms-up
2x15 Palms-down

Rope Extensions
150x15 3 Sets

Hammer Curls
40x15
40x10

Scott
Iron Chamber Gym
220x6
240x4
265x2
245x3
220x6

Q
Iron Chamber Gym
210x6
225x4
255x1 miss 2nd rep
205x6

Very tough touch with 435, easy press.
Just about out of air...used baby powder on
arms and shoulders to get shirt sleeves
snugged in. Worked good. Scott has got
some momentum started and will be ready
on Nov 12th. Q needs to decide on a meet
and start competing.

T-Bone Strength 10/01/12

ME BENCH

Max Attempt with Slingshot

Bar
135x5
185x5
225x3
315x1
365x1
405x1
Add Slingshot
435x1
455x1
495x1
515x1** PR
315x20

DB Bench
110x10
130x10
150x6

Shoulder Press Machine
3 sets of 20

Womacks
3 sets of 10/10

V-Bar Pulldowns
3 sets of 10

Abs

515 was a little bit of a struggle but I got it. I had more in the tank, but decided to shut it down. Letting my elbows rest definitely a good idea. Will continue to hammer at this 500 raw bench. Need to do some fine tuning to my training. Will get back in the shirt shortly.

9/30/2012 Steve Denning

Accessory Day

CG Pull-downs
150x20
150 + Mini Band x15
150 + Mini Band x15

WG Pull-downs
100x15
120x15
130x15

Rolling Extensions
25x15
35x25

Slingshot Pushups
x40
x25

Scott
CG Pull-downs
150x20
150 +Mini Band x15
150 +Mini Band x15

Rolling Ext
25x15
35x20

Slingshot Pushups
x60
x25

The Mysterious "Q"
CG Pull-downs
150x15
150 +Mini Band x15
150 +Mini Band x15

WG Pull-downs
100x15
110x15
110x15

Rolling Ext
25x15
25x15

Slingshot Pushups
5 Sets of 10

Pump Fest.