Bench Rep Day
Bar
135x10
185x3
225x1
235 - 5 Sets of 5 Tonnage: 5,875lbs
DBBP Palms facing
50x10
70x10 3 Sets
WG pull-downs
90x10
100x10
110x10
120x10
Shrugs
135x10
225x20
275x10
225x20
Rotator Pulls w/band
4 Sets of 15
Fun with old school 5x5.
11/30/12
T-Bone Strength 11/29/12
Back Assistance
Hammer Strength Row
3 sets of 10
T-Bar Row
3 sets of 10
DB Row
Worked up to 150x15 (3 sets)
Rear Delt Machine
2 sets of 20
Pulldowns
1 Giant Set running the stack down
Hammer Curls
2 sets of 15
Abs
Nothing special here. Just some assistance work and some volume to add size. I'm sitting at 302 bodyweight and no matter what I eat I cant gain weight. This has never been an issue before!!! Will figure out something, whether I'm adding chemicals to my training or more food.
Hammer Strength Row
3 sets of 10
T-Bar Row
3 sets of 10
DB Row
Worked up to 150x15 (3 sets)
Rear Delt Machine
2 sets of 20
Pulldowns
1 Giant Set running the stack down
Hammer Curls
2 sets of 15
Abs
Nothing special here. Just some assistance work and some volume to add size. I'm sitting at 302 bodyweight and no matter what I eat I cant gain weight. This has never been an issue before!!! Will figure out something, whether I'm adding chemicals to my training or more food.
11/28/12
11/26/12
T-Bone Strength 11/26/12
ME BENCH
Heavy Triple then Single with 80lbs of Chains Raw
Bar
135x8
185x5
205x3
225x3
295x3
315x3
365x3
405x1
3-board w/chain
245+80lbs Chainx15 (3 sets)
Standing Single Arm DB Shoulder Press
5 sets of 5
Rolling Triceps Extensions
3 sets of 10
Machine Rows
2 sets of 12
Abs
Kickass session. 405+80lbs of chain was a damn struggle but I got it. Figured I'd give it a shot. Theoretically 485? I think so. Not a bad way back. Was dealing with a really strained left pectoral muscle but I'm all healed up now.
Heavy Triple then Single with 80lbs of Chains Raw
Bar
135x8
185x5
205x3
225x3
295x3
315x3
365x3
405x1
3-board w/chain
245+80lbs Chainx15 (3 sets)
Standing Single Arm DB Shoulder Press
5 sets of 5
Rolling Triceps Extensions
3 sets of 10
Machine Rows
2 sets of 12
Abs
Kickass session. 405+80lbs of chain was a damn struggle but I got it. Figured I'd give it a shot. Theoretically 485? I think so. Not a bad way back. Was dealing with a really strained left pectoral muscle but I'm all healed up now.
11/24/2012 Steve Denning
Extra Workout
Shrugs
225x20 2 Sets
Rope Extensions
110x15 3 Sets
Band OH Extensions
Avg Bands 1 Sets of 15
Shrugs
225x20 2 Sets
Rope Extensions
110x15 3 Sets
Band OH Extensions
Avg Bands 1 Sets of 15
11/24/12
11/24/2012 Steve Denning
Speed Bench
Bar
135x10
135 w/Choked Mini Bands + 3 turns
8 Sets of 3
DB Bench Palms Facing
65x10
75x10
85x10
CG Pull-downs
150x20
Add dbl mini band
150x20
150x11 take off band - 150x9
Rotator Movement w/Mini Band
Palms-up 2x15
Palms-down 2x15
Band Pull-aparts
2x15
Bar
135x10
135 w/Choked Mini Bands + 3 turns
8 Sets of 3
DB Bench Palms Facing
65x10
75x10
85x10
CG Pull-downs
150x20
Add dbl mini band
150x20
150x11 take off band - 150x9
Rotator Movement w/Mini Band
Palms-up 2x15
Palms-down 2x15
Band Pull-aparts
2x15
11/18/12
11/18/2012 Steve Denning
Accessory Day
Seated Cable Rows
110x15 4 Sets
DB Skull Crushers
35x12 3 Sets
Cable Curls 1-Arm
60x10 3 Sets
Steep DB Inclines
35x20 2 Sets
Cable Flyes
60x20 2 Sets
Seated Cable Rows
110x15 4 Sets
DB Skull Crushers
35x12 3 Sets
Cable Curls 1-Arm
60x10 3 Sets
Steep DB Inclines
35x20 2 Sets
Cable Flyes
60x20 2 Sets
11/17/12
T-Bone Strength 11/17/12
Speed Deadlifts
405x1 (8 sets)
Leg Press
5 sets of 10
Seated Leg Curl
3 sets of 10
Leg Extensions
2 sets of 12
T-Bar Row
3 sets of 15
Pulldowns
3 sets of 10
Hammer Curls
3 sets of 8 (Each Arm)
Abs
Out. I really am curious to see what my 1RM in the deadlift is. I've never been this lean at this heavy of a bodyweight before. I weighed 309 today but my strength is improving and my physique is changing. I feel great. Maybe 308 will be my home for awhile? All depends on my food intake. Pretty pleased with training. Got a goal of a 600lb pull for myself as a side goal but wont stop me from benching 700+...
405x1 (8 sets)
Leg Press
5 sets of 10
Seated Leg Curl
3 sets of 10
Leg Extensions
2 sets of 12
T-Bar Row
3 sets of 15
Pulldowns
3 sets of 10
Hammer Curls
3 sets of 8 (Each Arm)
Abs
Out. I really am curious to see what my 1RM in the deadlift is. I've never been this lean at this heavy of a bodyweight before. I weighed 309 today but my strength is improving and my physique is changing. I feel great. Maybe 308 will be my home for awhile? All depends on my food intake. Pretty pleased with training. Got a goal of a 600lb pull for myself as a side goal but wont stop me from benching 700+...
11/16/12
11/16/2012 Steve Denning
Bench Day
Starting Hepburn Protocol @ 80%
Bar
135x5 2 Sets
185x3
225x3
255x1 8 Singles Tonnage: 2,040lbs
JM Press
135x6 4 Sets
DB Rows
55x5 3 Sets
65x5
90x5
Shrugs
225x20 2 Sets
Rotators w/Mini Band
2x15 Palms-down
2x15 Palms-up
Band Pull-aparts
2x15
Scott
Hepburn Protocol
225x1 8 Singles
JM Press
135x6 4 Sets
DB Rows
5x5 Not sure of the weights
Shrugs
225x10 2 Sets
Rotators w/Mini Band
2x15 Palms-up
2x15 Palms-down
Band Pull-aparts
2x15
The Q
Hepburn Protocol
225x1 8 Singles
JM Press
135x6 Had a twinge in forearm on 2nd set, shut it down.
Rope Push-downs
3x15
Nice to get back at it. This was a "rep" day and will
progress to finishing with 5x5 in the weeks ahead.
Starting Hepburn Protocol @ 80%
Bar
135x5 2 Sets
185x3
225x3
255x1 8 Singles Tonnage: 2,040lbs
JM Press
135x6 4 Sets
DB Rows
55x5 3 Sets
65x5
90x5
Shrugs
225x20 2 Sets
Rotators w/Mini Band
2x15 Palms-down
2x15 Palms-up
Band Pull-aparts
2x15
Scott
Hepburn Protocol
225x1 8 Singles
JM Press
135x6 4 Sets
DB Rows
5x5 Not sure of the weights
Shrugs
225x10 2 Sets
Rotators w/Mini Band
2x15 Palms-up
2x15 Palms-down
Band Pull-aparts
2x15
The Q
Hepburn Protocol
225x1 8 Singles
JM Press
135x6 Had a twinge in forearm on 2nd set, shut it down.
Rope Push-downs
3x15
Nice to get back at it. This was a "rep" day and will
progress to finishing with 5x5 in the weeks ahead.
11/14/12
11/12/2012 Steve Denning
IPL Worlds
I'll give you the run down...first I make no excuses for my poor performance. Thats on me. I peaked about 2-weeks early, tried to reboot and didn't. I didn't warm-up properly. Very chaotic warm-up area and confusing roster announcing. My shirt was nearly ready for competition. Nearly ready is not being ready. No one available to set shirt(s) properly. Again, my responsibility.
1st Lift: 413lbs. Went 3/4's up and got out of the groove.
2nd Lift: 440lbs. Touch, no press. Getting choked by the shirt. Seeing stars.
3rd Lift: Not taken.
Back to the drawing board.
1. Ease back into training.
2. Include more full-body movements plus abs.
3. Work on set-up for strong leg drive and arch.
4. Include full ROM equipped benching.
5. Recomp physique going down to 242lbs.
6. Hit 200 kilos in competition.
7. Continue to be awesome.
Scott had a similar kind of day. Didn't get his opener, 265lbs. Will also continue to be awesome as he attains his goal of losing weight.
Many thanks to my wife Donna and daughter Porschia as they cheered for us. We had alot of fun regardless of the lifting outcome.
I'll give you the run down...first I make no excuses for my poor performance. Thats on me. I peaked about 2-weeks early, tried to reboot and didn't. I didn't warm-up properly. Very chaotic warm-up area and confusing roster announcing. My shirt was nearly ready for competition. Nearly ready is not being ready. No one available to set shirt(s) properly. Again, my responsibility.
1st Lift: 413lbs. Went 3/4's up and got out of the groove.
2nd Lift: 440lbs. Touch, no press. Getting choked by the shirt. Seeing stars.
3rd Lift: Not taken.
Back to the drawing board.
1. Ease back into training.
2. Include more full-body movements plus abs.
3. Work on set-up for strong leg drive and arch.
4. Include full ROM equipped benching.
5. Recomp physique going down to 242lbs.
6. Hit 200 kilos in competition.
7. Continue to be awesome.
Scott had a similar kind of day. Didn't get his opener, 265lbs. Will also continue to be awesome as he attains his goal of losing weight.
Many thanks to my wife Donna and daughter Porschia as they cheered for us. We had alot of fun regardless of the lifting outcome.
11/10/12
T-Bone Strength 11/09/12
Lockout Work
Cambered Bar Bench
315x8 (3 sets)
4-board
405x5 (3 sets)
Incline DB Bench
100x20
115x15
Vogelpohl Rows
3 sets of 10
Pullups
3 sets
Side Lateral Raises
3 sets of 10
Hammer Curls
2 sets of 15
Nothing special here. Benching with a cambered bar is unique as all get up. Its really hard to control on the way down because of the bar wanting to twist around. Repping 315 is fairly easy; and I'm certain if I tried I could get close to 20 reps. All in all good day. Solid week. Thinking of going multiply at my next meet instead of single ply. Been debating this for a little while now. Will continue to figure it out.
Cambered Bar Bench
315x8 (3 sets)
4-board
405x5 (3 sets)
Incline DB Bench
100x20
115x15
Vogelpohl Rows
3 sets of 10
Pullups
3 sets
Side Lateral Raises
3 sets of 10
Hammer Curls
2 sets of 15
Nothing special here. Benching with a cambered bar is unique as all get up. Its really hard to control on the way down because of the bar wanting to twist around. Repping 315 is fairly easy; and I'm certain if I tried I could get close to 20 reps. All in all good day. Solid week. Thinking of going multiply at my next meet instead of single ply. Been debating this for a little while now. Will continue to figure it out.
11/8/12
11/8/2012 Steve Denning
Taper
5-min treadmill walk
Foam Roller, Back and Chest
BP
Bar
Comp Set-up
135x2 5 Sets
135x10
CG Pull-downs
120x25
Push-downs
120x10
Pre-meet jitters off the chart. Trying
to visualize competed lifts, staying
positive etc.
5-min treadmill walk
Foam Roller, Back and Chest
BP
Bar
Comp Set-up
135x2 5 Sets
135x10
CG Pull-downs
120x25
Push-downs
120x10
Pre-meet jitters off the chart. Trying
to visualize competed lifts, staying
positive etc.
11/7/12
T-Bone Strength 11/07/12
Legs and Back
Squats
Bar
135x8
225x5
315x1
405x3
455x2 (2 sets)
315x7
Barbell Shrugs
3 sets of 10
Front Pulldowns
3 sets of 10
T-Bar Row
3 sets of 10
Barbell Row
3 sets of 12
Curls
3 sets of 8
Abs
Legs are getting stronger which is a nice perk. I've always been a good squatter and I'm actually surprised at how well I squat now. Been wearing my knee sleeves and belt only. Grip strength is coming along well as I shrugged 405x10 with a double overhand grip tonight. All in all progressing forward.
Squats
Bar
135x8
225x5
315x1
405x3
455x2 (2 sets)
315x7
Barbell Shrugs
3 sets of 10
Front Pulldowns
3 sets of 10
T-Bar Row
3 sets of 10
Barbell Row
3 sets of 12
Curls
3 sets of 8
Abs
Legs are getting stronger which is a nice perk. I've always been a good squatter and I'm actually surprised at how well I squat now. Been wearing my knee sleeves and belt only. Grip strength is coming along well as I shrugged 405x10 with a double overhand grip tonight. All in all progressing forward.
TBone Strength 11/05/12
ME BENCH
Shirted 3 board
Bar
135x5 (2 sets)
185x5
225x3
315x2
365x2
405x1
Add 3 board
455x1
Add Single Ply Super Katana
585x1
635x1
655x1
Took off Shirt
315x10 (2 sets)
DB Shoulder Press
3 sets of 10
Skull Crushers with Straight Bar
3 sets of 10
Pec Dec Machine
2 sets of 20
Abs
First time handling straight weight in my shirt in quite sometime. Nothing felt overly heavy per se, just need to get use to handling straight weight again in my shirt. Handling 805 was great, but having the bands help me guide it really helped out. 655 was a fairly easy press and I could have gone much heavier but I'm leaving room in the tank for more in the future. Gonna do a slight alteration to my training schedule and lift monday wednesday and friday to give myself more time for recovery in between workouts as the weight I'm now handling is so extreme that I need the extra time. Squats and back stuff today!
Shirted 3 board
Bar
135x5 (2 sets)
185x5
225x3
315x2
365x2
405x1
Add 3 board
455x1
Add Single Ply Super Katana
585x1
635x1
655x1
Took off Shirt
315x10 (2 sets)
DB Shoulder Press
3 sets of 10
Skull Crushers with Straight Bar
3 sets of 10
Pec Dec Machine
2 sets of 20
Abs
First time handling straight weight in my shirt in quite sometime. Nothing felt overly heavy per se, just need to get use to handling straight weight again in my shirt. Handling 805 was great, but having the bands help me guide it really helped out. 655 was a fairly easy press and I could have gone much heavier but I'm leaving room in the tank for more in the future. Gonna do a slight alteration to my training schedule and lift monday wednesday and friday to give myself more time for recovery in between workouts as the weight I'm now handling is so extreme that I need the extra time. Squats and back stuff today!
11/5/12
11/4/2012 Steve Denning
Accessory Day
Last real training before Worlds.
I've developed some shoulder pain
but it's going to have to see me through.
Light Bench
Bar
135x5 2 Sets
185x3
225x3
275x1
135x20
Outter Rotator Cuff w/Mini
2x20 Palms up
2x20 Palms down
I didn't post last Thursdays Bench Day.
That tells you how it went. I didn't
feel strong at all. My last warm-up
was 425x1 2-Board. I touched 440
but had it waaaay to high up to make
it. Nevertheless, all the best preparations
that can be made have been. One bad day
doesn't mean much, I am calling it a
muligan. I'll do a couple sets with 135 on
Thursday and be ready to lift big next
Monday.
Q had a great Bench Day hitting rev-band
300x1 and 315x1.
Last real training before Worlds.
I've developed some shoulder pain
but it's going to have to see me through.
Light Bench
Bar
135x5 2 Sets
185x3
225x3
275x1
135x20
Outter Rotator Cuff w/Mini
2x20 Palms up
2x20 Palms down
I didn't post last Thursdays Bench Day.
That tells you how it went. I didn't
feel strong at all. My last warm-up
was 425x1 2-Board. I touched 440
but had it waaaay to high up to make
it. Nevertheless, all the best preparations
that can be made have been. One bad day
doesn't mean much, I am calling it a
muligan. I'll do a couple sets with 135 on
Thursday and be ready to lift big next
Monday.
Q had a great Bench Day hitting rev-band
300x1 and 315x1.
11/1/12
T-Bone Strength 11/01/12
Back Training
Rack Pulls (Bar just below the knee)
135x5 (2 sets)
225x5
315x3
405x2
495x1
585x3
635x1
700x1*(PR?)
495x7
Hammer Strength Row
4 sets of 10
DB Row
3 sets of 12
Double Underhand Pulldowns
3 sets of 12
Hammer Curls
5 sets of 6
Solid Session here. Getting a much thicker and stronger back. Going to aid a lot in my quest to return to the platform and dominate like I know I can. Lockout/Speed work tomorrow.
Rack Pulls (Bar just below the knee)
135x5 (2 sets)
225x5
315x3
405x2
495x1
585x3
635x1
700x1*(PR?)
495x7
Hammer Strength Row
4 sets of 10
DB Row
3 sets of 12
Double Underhand Pulldowns
3 sets of 12
Hammer Curls
5 sets of 6
Solid Session here. Getting a much thicker and stronger back. Going to aid a lot in my quest to return to the platform and dominate like I know I can. Lockout/Speed work tomorrow.
Subscribe to:
Posts (Atom)
