Bodybuilding Day
Military Press
Bar
95x3
115x3
135x3
145x3
EZ-Bar Curl
65x10 2 Sets
Front Delt Raises
2x15
1-Arm Incline Ext
25x15
30x13
Calf Raise
Bwt x30 1-Board
I've got the "crud" so did abbreviated training. Better
numbers are coming.
12/31/12
12/30/12
T-Bone Strength 2013 State Meet Plan
The USPA California State Championships will be my first meet in over a year and a half. Had a lot of personal changes and am back on track mentally to train. My goal at this meet is to bench in the mid 600's, nothing earth shattering, but its very doable. Breaking down my schedule, I will be training 3 days a week in the following manner:
Day 1: ME Bench
Day 2: Squats, Deadlifts, and assistance
Day 3: Bodybuilding Day/Bench Assistance
Brandon Lilly got me thinking. Steve has said for years I'm an explosive bencher and yet I continue to do speed work. Why? I'm plenty fast as is. I've never missed a weight because of a lack of explosive power off the chest, rather, I miss a weight at the top, during lockout. I've decided to remedy this by doing a lot of overhead pressing as well as a lot of other movements I normally haven't done in the past. I'll probably compete at SHW given my bodyweight is going from 305-320 fairly regularly given my hectic work schedule and irregular eating.
My main bench day I will work in my shirt the majority of the time and not use boards when in my shirt. Dave Hoff was quoted as saying that if you cant learn to touch a light weight in your shirt, you wont touch anything come meet day. He's right. I've ego lifted on boards and have put up insane 3-boards in the past (my best I believe is 745 to this day, I could be wrong). A huge 3 board doesn't do you jack shit on meet day. Its what you touch in training and bench at the meet that matters. I'm going to train with a TON of volume on my bench day, metal militia style. This will primarily involve a lot of raw lockout work with multiple boards and rack lockouts, tons of benching in my shirt, and lots of triceps and upper back assistance. I will not neglect doing triceps assistance work. I've let myself down in the past and have bombed as a result of not training my triceps efficiently as I could have. If I bomb out at this meet, it wont be for a lack of effort. I figure I will rotate a 3RM, 2RM, 1RM system. Looks like this:
Week One: Work up to a 3RM, go down to 75% of said 3RM and work back up to a heavy triple.
Week Two: Work up to a 2RM, go down to 75% of said 2RM and work back up to a heavy double.
Week Three: Work up to a 1Rm, go down to 75% of said 1RM and work up to another heavy single.
At this stage in the game, I have approximately 12-13 weeks to get my shirt dialed in, have weights touching, gain some bodyweight, and lift big ass weights. My squat and deadlift training will be designed to help my bench but also, just help me get stronger all over. I think I have a solid plan here and could very well lead my to my first state title in over 6 years. We will see how this works out!
Day 1: ME Bench
Day 2: Squats, Deadlifts, and assistance
Day 3: Bodybuilding Day/Bench Assistance
Brandon Lilly got me thinking. Steve has said for years I'm an explosive bencher and yet I continue to do speed work. Why? I'm plenty fast as is. I've never missed a weight because of a lack of explosive power off the chest, rather, I miss a weight at the top, during lockout. I've decided to remedy this by doing a lot of overhead pressing as well as a lot of other movements I normally haven't done in the past. I'll probably compete at SHW given my bodyweight is going from 305-320 fairly regularly given my hectic work schedule and irregular eating.
My main bench day I will work in my shirt the majority of the time and not use boards when in my shirt. Dave Hoff was quoted as saying that if you cant learn to touch a light weight in your shirt, you wont touch anything come meet day. He's right. I've ego lifted on boards and have put up insane 3-boards in the past (my best I believe is 745 to this day, I could be wrong). A huge 3 board doesn't do you jack shit on meet day. Its what you touch in training and bench at the meet that matters. I'm going to train with a TON of volume on my bench day, metal militia style. This will primarily involve a lot of raw lockout work with multiple boards and rack lockouts, tons of benching in my shirt, and lots of triceps and upper back assistance. I will not neglect doing triceps assistance work. I've let myself down in the past and have bombed as a result of not training my triceps efficiently as I could have. If I bomb out at this meet, it wont be for a lack of effort. I figure I will rotate a 3RM, 2RM, 1RM system. Looks like this:
Week One: Work up to a 3RM, go down to 75% of said 3RM and work back up to a heavy triple.
Week Two: Work up to a 2RM, go down to 75% of said 2RM and work back up to a heavy double.
Week Three: Work up to a 1Rm, go down to 75% of said 1RM and work up to another heavy single.
At this stage in the game, I have approximately 12-13 weeks to get my shirt dialed in, have weights touching, gain some bodyweight, and lift big ass weights. My squat and deadlift training will be designed to help my bench but also, just help me get stronger all over. I think I have a solid plan here and could very well lead my to my first state title in over 6 years. We will see how this works out!
12/28/12
12/28/2012 Steve Denning
Speed Bench
Bar
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w/4-turns
1 Set of 3
DB Bench Press
60x10
70x10
90x10
70x10
WG Pull-downs
100x15 2 Sets
110x15 2 Sets
Suspended Bar Push-downs
12 w/Avg and Small Bands
12 w/Avg, Small, and M-Mini Bands
TF (About 15) w/Avg, Small, and M-Mini Bands
Shrugs
135x20 CG
135x20 Snatch-Grip (Harder)
225x20 MG
Scott
Speed Bench
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w-4-turns
1 Set of 3
DB Bench Press
50x10
50x10
70x8 (TF)
55x10
WG Pull-downs
100x15 2 Sets
110x15 2 Sets (Maybe 10 on last set)
Suspended Bar Push-downs
2 Sets of 12 with Avg, and Small Bands
10 w/Avg, Small, and M-Mini Bands
Shrugs
135x20 3 Sets
Very good workout. My bwt down
to 244 with workout clothes on. If I
can continue to lose fat and build muscle
I can meet my competition goals at 242lbs.
Bar
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w/4-turns
1 Set of 3
DB Bench Press
60x10
70x10
90x10
70x10
WG Pull-downs
100x15 2 Sets
110x15 2 Sets
Suspended Bar Push-downs
12 w/Avg and Small Bands
12 w/Avg, Small, and M-Mini Bands
TF (About 15) w/Avg, Small, and M-Mini Bands
Shrugs
135x20 CG
135x20 Snatch-Grip (Harder)
225x20 MG
Scott
Speed Bench
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w-4-turns
1 Set of 3
DB Bench Press
50x10
50x10
70x8 (TF)
55x10
WG Pull-downs
100x15 2 Sets
110x15 2 Sets (Maybe 10 on last set)
Suspended Bar Push-downs
2 Sets of 12 with Avg, and Small Bands
10 w/Avg, Small, and M-Mini Bands
Shrugs
135x20 3 Sets
Very good workout. My bwt down
to 244 with workout clothes on. If I
can continue to lose fat and build muscle
I can meet my competition goals at 242lbs.
12/26/12
12/26/2012 Steve Denning
Deadlift Day
135x5 2 Sets
205x3
275x1 4-Singles
Scap Retractions w/Dbl Avg Band
3x30-seconds
DB Rear Delts
3x12
135x5 2 Sets
205x3
275x1 4-Singles
Scap Retractions w/Dbl Avg Band
3x30-seconds
DB Rear Delts
3x12
12/24/12
12/23/2012 Steve Denning
Accessory Day
Military Press
Bar
95x3
115x3
135x3
145x3
Upright Rows
Barx10
65x10
75x10
75x10
Tricep Push-downs Giant Set
110x10
120x10
130x10
140x10
150x10
Superman Abs
x2
Calf Raise
3x30 w/Bwt
Scott
Bar
95x3
115x3
135x3
145x3
155x3
Upright Rows
Barx10
65x10
75x10
75x10
Tricep Push-downs Giant Set
110x10
120x10
130x10
140x10
150x3
Superman Abs
x2
Calf Raise
3x30 w/Bwt
Working the front delts.
Military Press
Bar
95x3
115x3
135x3
145x3
Upright Rows
Barx10
65x10
75x10
75x10
Tricep Push-downs Giant Set
110x10
120x10
130x10
140x10
150x10
Superman Abs
x2
Calf Raise
3x30 w/Bwt
Scott
Bar
95x3
115x3
135x3
145x3
155x3
Upright Rows
Barx10
65x10
75x10
75x10
Tricep Push-downs Giant Set
110x10
120x10
130x10
140x10
150x3
Superman Abs
x2
Calf Raise
3x30 w/Bwt
Working the front delts.
12/21/12
T-Bone Strength 12/21/12
Lockout Training
Close Grip Bench
315x5x5
4-board
315x3
365x3
405x3
425x3
455x3
Seated Rows with wide grip
3 sets of 10
Shoulder Lateral Raises
3 sets of 10
Bicep Curls
3 sets of 10
Good session. 455x3 is probably a pr but I honestly could care less. Its a 4-board. Anyway...
I have a simple philosophy in going into this state meet. My split is as follows:
Day One: Max Bench
Day Two: Legs, Back, and Assistance.
Day Three: Rotate Lockout, Speed, and Repetition Work.
I also will only use boards raw. I plan on working in my shirt and focusing on benching weights full range in my shirt sort of a Metal Militia philosophy. I am determined to get a decent lift in when I return to the platform. Will get into my shirt after the first of the year.
Close Grip Bench
315x5x5
4-board
315x3
365x3
405x3
425x3
455x3
Seated Rows with wide grip
3 sets of 10
Shoulder Lateral Raises
3 sets of 10
Bicep Curls
3 sets of 10
Good session. 455x3 is probably a pr but I honestly could care less. Its a 4-board. Anyway...
I have a simple philosophy in going into this state meet. My split is as follows:
Day One: Max Bench
Day Two: Legs, Back, and Assistance.
Day Three: Rotate Lockout, Speed, and Repetition Work.
I also will only use boards raw. I plan on working in my shirt and focusing on benching weights full range in my shirt sort of a Metal Militia philosophy. I am determined to get a decent lift in when I return to the platform. Will get into my shirt after the first of the year.
12/20/12
12/20/2012 Steve Denning
Bench Day
Hepburn "A"
Bar
135x10
185x3
225x3
275x1 5 Singles
CG Pull-down w/Pause
140x15 3 Sets
Band Pull-downs
Avg Band x10
DBBP
50x10
70x10
80x10
Shrugs
135x20
225x20 2 Sets
Scott
225x1 5 Singles
CG Pull-downs w/Pause
140x15
140x30
Band Pull-downs
Avg Band x10
DBBP
40x10
50x10
60x10
Shrugs
135x20 3 Sets
Andrew
185x1 5 Singles
CG Pull-downs w/Pause
140x15 3 Sets
Band Pull-downs
Avg Band x10
DBBP
30x10
40x10
50x10
Shrugs
135x20 3 Sets
Bwt at around 242 right now. Really feeling it
on the bench. Scott and Andrew getting back
in the swing of training. All is well.
Hepburn "A"
Bar
135x10
185x3
225x3
275x1 5 Singles
CG Pull-down w/Pause
140x15 3 Sets
Band Pull-downs
Avg Band x10
DBBP
50x10
70x10
80x10
Shrugs
135x20
225x20 2 Sets
Scott
225x1 5 Singles
CG Pull-downs w/Pause
140x15
140x30
Band Pull-downs
Avg Band x10
DBBP
40x10
50x10
60x10
Shrugs
135x20 3 Sets
Andrew
185x1 5 Singles
CG Pull-downs w/Pause
140x15 3 Sets
Band Pull-downs
Avg Band x10
DBBP
30x10
40x10
50x10
Shrugs
135x20 3 Sets
Bwt at around 242 right now. Really feeling it
on the bench. Scott and Andrew getting back
in the swing of training. All is well.
12/18/12
T-Bone Strength 12/18/12
ME BENCH
Raw Full Range Bench
Bar
135x10 (2 sets)
185x8
225x3
245x3
275x3
315x3
335x3
365x3
405x3
285x3
305x3
325x3
Rack Lockouts Mid Pin Height
225x5
315x5
405x3
425x3
Rack Lockouts High Pin Height
315x5
405x5
495x5
Front Pulldowns
1 set of 50
Pec Dec
2 sets of 20
Ass kicked. Contest prep for USPA California State Meet 2013 has begun!
Raw Full Range Bench
Bar
135x10 (2 sets)
185x8
225x3
245x3
275x3
315x3
335x3
365x3
405x3
285x3
305x3
325x3
Rack Lockouts Mid Pin Height
225x5
315x5
405x3
425x3
Rack Lockouts High Pin Height
315x5
405x5
495x5
Front Pulldowns
1 set of 50
Pec Dec
2 sets of 20
Ass kicked. Contest prep for USPA California State Meet 2013 has begun!
12/16/12
12/16/2012 Steve Denning
BB Day
Standing Military Press
Barx10
95x8
115x8
135x8
Upright Rows
Barx10
95x10 3 Sets
1-Arm Incline Ext
25x15 2 Sets
DB Front Raises
2x15
I am starting to think alot of the things I have believed
through the internet training gurus the last several years
is crap. Like it's not good to train the pecs and front
delts hard. Upright rows make your rotators explode,
curls are for girls. I'm going to start all over and get all
these areas strong! Because they certainly are not strong
right now. Abs! OMG. Calves. One strict pull-up is not
within my ability, so when people see I've done a 418lb
bench they don't understand and now I don't either. Leaving
my ego at the door and getting stronger.
Standing Military Press
Barx10
95x8
115x8
135x8
Upright Rows
Barx10
95x10 3 Sets
1-Arm Incline Ext
25x15 2 Sets
DB Front Raises
2x15
I am starting to think alot of the things I have believed
through the internet training gurus the last several years
is crap. Like it's not good to train the pecs and front
delts hard. Upright rows make your rotators explode,
curls are for girls. I'm going to start all over and get all
these areas strong! Because they certainly are not strong
right now. Abs! OMG. Calves. One strict pull-up is not
within my ability, so when people see I've done a 418lb
bench they don't understand and now I don't either. Leaving
my ego at the door and getting stronger.
12/13/12
T-Bone Strength 12/12/12
12/12/12 Oh my!
Reverse Band Deadlifts No Belt
Bar
135x8
225x5
315x5
405x5
495x5
585x3
605x1
495x12
Front Squats
Bar
135x5
185x5
205x5
V-Grip Pulldowns
1 gigantic set of 50 reps
Lying Hamstring Curls
3 sets of 15
Abs
Reverse Band Deadlifts No Belt
Bar
135x8
225x5
315x5
405x5
495x5
585x3
605x1
495x12
Front Squats
Bar
135x5
185x5
205x5
V-Grip Pulldowns
1 gigantic set of 50 reps
Lying Hamstring Curls
3 sets of 15
Abs
12/12/12
12/12/2012 Steve Denning
Squats Day
SSB Squats
Bar x 5
155 x 5
205 x 5
215 x 5
220 x 5
Scap Retractions
Avg Band x 1-Minute
DB Rear Delts
3 Sets of 15
SSB Squats
Bar x 5
155 x 5
205 x 5
215 x 5
220 x 5
Scap Retractions
Avg Band x 1-Minute
DB Rear Delts
3 Sets of 15
12/10/12
T-Bone Strength 12/10/12
Bench Stuff
Close Grip Bench
Bar
135x8
185x5
225x5
275x5
315x5 (3 sets)
385x1
365x5 w/SlingShot
Z Press
135x8
155x8
185x5
Behind the Neck Pulldowns
3 sets of 10
Pushdowns
3 sets of 10
Abs
Quick session. Bench felt good. A little tired and off from being sick but I'm on the road to recovery. All weights were easy. Gonna keep on truckin...
Close Grip Bench
Bar
135x8
185x5
225x5
275x5
315x5 (3 sets)
385x1
365x5 w/SlingShot
Z Press
135x8
155x8
185x5
Behind the Neck Pulldowns
3 sets of 10
Pushdowns
3 sets of 10
Abs
Quick session. Bench felt good. A little tired and off from being sick but I'm on the road to recovery. All weights were easy. Gonna keep on truckin...
12/9/12
112/9/2012 Steve Denning
Steep DB Inclines
40x15
50x15
50x10
1-Arm Cable Curls
60x10
60x10
70x10
Forearm Curls
115x20
115x20
115x20
Calf Raise on 1/2 Board
Bwt x30 3 Sets
Crunch against 2-Mini Bands
2 Sets of 15
Rolling Extensions
40x20
Low energy tonight but got some blood
flowing.
40x15
50x15
50x10
1-Arm Cable Curls
60x10
60x10
70x10
Forearm Curls
115x20
115x20
115x20
Calf Raise on 1/2 Board
Bwt x30 3 Sets
Crunch against 2-Mini Bands
2 Sets of 15
Rolling Extensions
40x20
Low energy tonight but got some blood
flowing.
12/7/12
12/7/12 Steve Denning
Pearl Harbor Day - Never Forget
Hepburn Bench
Bar
135x10
185x3
225x2
255x2 8 Sets Tonnage: 4,080lbs
CG Pull-downs
150x15
Add double mini band
150x15
150x15
Band Pull-downs w/Avg Bands
2 x 10
Scap Retractions
1x25 Dbl Avg Band
Palms-in DB Press
50x15
70x15
80x15
Rope Extensions
150x12
150x6
Rotator Cuff Work
4x15 with Mini Band
Since I started this program very light this was
pretty easy. I like the direction I'm going and
believe some PRs are in the future.
Hepburn Bench
Bar
135x10
185x3
225x2
255x2 8 Sets Tonnage: 4,080lbs
CG Pull-downs
150x15
Add double mini band
150x15
150x15
Band Pull-downs w/Avg Bands
2 x 10
Scap Retractions
1x25 Dbl Avg Band
Palms-in DB Press
50x15
70x15
80x15
Rope Extensions
150x12
150x6
Rotator Cuff Work
4x15 with Mini Band
Since I started this program very light this was
pretty easy. I like the direction I'm going and
believe some PRs are in the future.
12/6/12
T-Bone Strength 12/06/12
Squats
Bar
135x8
185x5
225x5
315x5
405x5
Add Belt and Knee Wraps
495x3
545x2
405x8
RDL
225x8
275x8
305x8
Seated Leg Curls
3 sets of 15
T-Bar Rows
3 sets of 10
Neutral Grip Pulldowns
3 sets of 10
Abs
Ass officially kicked. These sessions greatly enhance GPP and make me stronger overall. 545x2 felt solid and 405x8 was very humbling. I'm confident in a 600 raw squat in my future. Still trying to figure out why I'm only 295-300 all the time. Gonna have to look at my diet or something but I need to gain weight...
Bar
135x8
185x5
225x5
315x5
405x5
Add Belt and Knee Wraps
495x3
545x2
405x8
RDL
225x8
275x8
305x8
Seated Leg Curls
3 sets of 15
T-Bar Rows
3 sets of 10
Neutral Grip Pulldowns
3 sets of 10
Abs
Ass officially kicked. These sessions greatly enhance GPP and make me stronger overall. 545x2 felt solid and 405x8 was very humbling. I'm confident in a 600 raw squat in my future. Still trying to figure out why I'm only 295-300 all the time. Gonna have to look at my diet or something but I need to gain weight...
12/5/12
12/5/12 Steve Denning
Accessory Day
Deadlifts
135 x 5 Singles
205 x 3 Singles
225 x 1
Got to lift with Pastor Ron, introduced him to reverse-band bench.
Starting crazy light on deads but these will get bigger and funner.
Yes, funner.
Deadlifts
135 x 5 Singles
205 x 3 Singles
225 x 1
Got to lift with Pastor Ron, introduced him to reverse-band bench.
Starting crazy light on deads but these will get bigger and funner.
Yes, funner.
12/3/12
T-Bone Strength 12/03/12
5/3/1
Standing Push Press
Bar
95x5
135x5
185x5
225x5
245x5
135x10 (2 sets)
18 in Rack Pull
Worked up to 585x1
Included a 495 double overhand hook grip for a single which was a pr
Womacks
2 sets of 12
3 way shoulders
2 sets
Abs
Starting a 5/3/1 type routine. I'm going to systematically attack all points on my body and work weak points like crazy. Gonna try to combine cube method and 5/3/1. In thinking about it, having a big overhead press couldn't hurt. Plus its what I need to start with in terms of how I rotate all exercises. I think this will be very good for me. I'm a very fit 300 right now and have loads of room to grow. I think I can gain 20lbs in 4 months before state meet. Just want to get another meet under my belt and work towards being relevant again.
Standing Push Press
Bar
95x5
135x5
185x5
225x5
245x5
135x10 (2 sets)
18 in Rack Pull
Worked up to 585x1
Included a 495 double overhand hook grip for a single which was a pr
Womacks
2 sets of 12
3 way shoulders
2 sets
Abs
Starting a 5/3/1 type routine. I'm going to systematically attack all points on my body and work weak points like crazy. Gonna try to combine cube method and 5/3/1. In thinking about it, having a big overhead press couldn't hurt. Plus its what I need to start with in terms of how I rotate all exercises. I think this will be very good for me. I'm a very fit 300 right now and have loads of room to grow. I think I can gain 20lbs in 4 months before state meet. Just want to get another meet under my belt and work towards being relevant again.
12/3/2012 Steve Denning
2013 Plan
I plan to compete twice in 2013 though I have no particular meets in mind. My plan is to improve
my raw strength. I'll probably compete at 242 though 275 isn't out of the question
if I can do so and not be a fatty. The basic training outline as of now, though it will evolve as time goes on and movements will be changed as needed, looks like this:
Bench Day
As old school as it gets. A modified Hepburn routine using 8 Singles morphing into 8 doubles and finally 8 triples. This has already started with 8x1 with 255. This 8x1 into 8x3 alternates with a 5x5 plan that is the classic same-weight 5x5. This started at 235.
Lats
Traps
Triceps
Bodybuilding Day
Steep Incline Press
Curls
Forearms
Abs
Calves
Posterior Chain Day
Squats or Deads
Rear Delts
I plan to compete twice in 2013 though I have no particular meets in mind. My plan is to improve
my raw strength. I'll probably compete at 242 though 275 isn't out of the question
if I can do so and not be a fatty. The basic training outline as of now, though it will evolve as time goes on and movements will be changed as needed, looks like this:
Bench Day
As old school as it gets. A modified Hepburn routine using 8 Singles morphing into 8 doubles and finally 8 triples. This has already started with 8x1 with 255. This 8x1 into 8x3 alternates with a 5x5 plan that is the classic same-weight 5x5. This started at 235.
Lats
Traps
Triceps
Bodybuilding Day
Steep Incline Press
Curls
Forearms
Abs
Calves
Posterior Chain Day
Squats or Deads
Rear Delts
12/2/12
11/2/2012 Steve Denning
Accessory Day
Steep DB Inclines
25x15
40x15
50x15
Cable Curls
60x10
70x10
70x5
70x5
Forearm Curls
115x20 2 Sets
Calf Raises on 1/2 Board
Bwt x 30 2 Sets
That was different! Forgot abs and light flyes.
Steep DB Inclines
25x15
40x15
50x15
Cable Curls
60x10
70x10
70x5
70x5
Forearm Curls
115x20 2 Sets
Calf Raises on 1/2 Board
Bwt x 30 2 Sets
That was different! Forgot abs and light flyes.
Subscribe to:
Posts (Atom)
