12/29/2013 Steve Denning

Accessory Day

Dips
10, 6, 6

Zottman Curls
30x8, x8

Tweaked my back over the
weekend. Felt better after a
little iron work. Read about
the great Pat Casey using dips
as a mainstay in his training.

12/26/2013 Bench Press Savages

Bench Day

Steve
Paused Bench
Bar
135x10
185x3
225x3
275x1
285x1

Put on Full Boar Slingshot
285x5
315x1
335x1

Max Legal Grip Bench
225x11

Panora Press-down
150x 3 Sets TNF Rest/Pause
30-sec in-between

CG Pull-downs
150x20 3 Sets

Zotman Curls
A few

Scott
Paused Bench
After warm-up:
275x1
285x1 fast and easy
290x0 miss

Put on Full Boar Slingshot
285x5
315x0 miss
315x1

Wider than normal Grip
225x9

Panora Press-down
150x3 Sets TNF Rest/Pause
30-seconds in-between

CG Pull-downs
150x20 3 Sets

12/22/2013 Bench Press Savages

Steve
CG Inclines
185x10
205x10
185x15

Pull-ups
.75

Bwt Dips
2 Sets of 3

Reverse Curls

Andrew Q
CG Inclines
185x7
175x6
165x6

Pull-ups
.75

Scott
CG Inclines
185x7
175x10
165x10

Pull-ups
.75

Bwt Dips
1x3

Team Goal: 10 pull-ups each  by
the end of 2014.

12/20/2013 Bench Press Savages

Steve
Iron Chamber "300" Chart
235x6
250x4
280x2
265x3
235x6

CG Pull-downs
150x20 3 Sets

Scott
Iron Chamber "300" Chart *
235x6
250x4
280x2
265x3
235x6

Scott got an ICG PR. I
managed to stay with him.
The new EliteFTS Power
Rack is in and being used.

12/19/2013 Bench Press Savages

Pretty excited to have a pair of Indian Clubs on the way. Great for shoulder health and warming up.
I'll post the training with these things and let you know how it goes.


Steve

12/15/2013 Steve

Accessory Day

CG Incline Press
135x10
185x3
195x10 2 Sets
205x12

Seated Military Press
Two Half Presses and 1 Press
40x6 (1-2 One, 1-2 Two etc)
2 Sets

Side Laterals
2 Sets of 10

Rear Laterals
1x10, 1x15

JM Press Rest/Pause
155xTNF 30-seconds rest
155xTNF about 2-minutes
Rev-Band 155xTNF

Rope Push-downs
150x12

Reverse Curls
45x30

Upper-body feels swollen,
more like a bruise. Getting
some protein...

12/12/2013 Bench Press Savages

Steve
Heavyish Singles
275x1
295x1
305x1

Heavy CG Reps
275x4 miss 5th rep

Heavy WG Reps
255x7

Bring Sally Up
135x 2:09

CG Pull-downs
150x20 3 Sets

Big T
405x1
425x1
435x1

Heavy Reps
365x3

WG Reps
Not Sure

Bring Sally Up
155xFull Song

Dan Z
315x1
325x1
325x1

Heavy Reps
275x7

WG Reps
255x14

Bring Sally Up
135x All but about 20-seconds

CG Pull-downs
150x20 3 Sets

This was the heavier version of
this W/O. Scott couldn't make it
but will come in tomorrow.

12/01/2013 Catalina Benchers

Accessory Day

CG Inclines
190x10
190x10
225x10
135x35

DB Front and Rear Laterals
15x10 2 Sets

Rope Push-downs
150x20
1-Arm 120x5 Each

Rev BB urls
45x25

Scott
CG Inclines
155x10
155x10
175x12
135x30

DB Front and Rear Laterals

Reverse BB Curls

Big T
CG Inclines
275x10
275x10
300x10
135x Alot

1-Arm Push-downs
Alot x alot

Good numbers on Inclines despite sleep
all messed up. Scott's back and very glad
of that. I'm in for a de-load week. See you
next week!

11/29/2013 Catalina Benchers

Bench Day

Bar
135x10
185x3
225x1
275x1
295x1
300x1

CG Bench AMRAP
225x16*

Illegal Wides AMRAP
225x12*

Big 21
155x21

CG Pull-downs
150x20 3 Sets

KB Rows
2 Sets of 15

Big T
405x1
445x1
455x1*
475x1*
500x0 Miss

CG Bench AMRAP
315x16*

Illegal Wides AMRAP
225x10*

Big 21
245x21

Pull-downs
150x20 2 Sets

Dan Z
315x1
335x1*
350x1*

CG Bench AMRAP
225x19*

Illegal Wides AMRAP
225x14*

Big 21
155x21

Pull-downs
150x20 3 Sets

KB Rows
2 Sets of 15

Lots of PRs! 475Lb Raw
Bench by The Large One,
350Lb Raw Bench by Dan,
and I'm in the 300's again.
A very good night!

11/24/2013 Catalina Benchers

Accessory Day

Incline BB Press
135x10
185x10, x10, x15

Seated DB Press
40x10, 40x10
superset with
DB Front Raise 20x10 x2
DB Side Raise 20x10, 15x10
DB Rear Raise 20x10, 15x10

Tricep Giant Sets
Rolling Extensions 40x10 AND
Rope Push-downs 140x10
X 4

Reverse BB Curls 45x20

Big T
Incline BB Press
225x10, x10, x15

Seated DB Press
40x10, 70x10, 70x10
superset with
DB Side Raises, Rear Raises

Tricep Giant Sets
Rolling Extensions 40x25 AND
Rope Push-downs 140x25
X 4

Lots of reps. Got a great pump.
Everything light and easy as it
should be.

11/21/2013 Catalina Benchers

JFK RIP

Steve
Paused CG Bench
265x1
265x1
275x1

CG Bench AMRAP
225x13

Illegal Wide Grip Bench
225x10

Big 21 Bench
135lbs
7xBottom Half
7xTop Half
7xFull Range

CG Pull-downs
150x20 2 Sets

Tony
Paused Bench
365x1
385x1
385x1

CG Bench AMRAP
315x15

Illegal Wide Grip AMRAP
315x10

Big 21 Bench
225lbs
7xBottom Half
7xTop Half
7xFull Range

Lots of reps. Felt strong.

11/17/2013 Catalina Benchers

BB Day

DBBP
70x10, x10, x15

Seated DB Military Press
35x15 2 Sets

3-Way Delts
Front Laterals
Side Laterals
Rear Laterals

KB Rows
2x10

Rope Push-downs
110x25

Big Tony

DBBP
3 Sets

Not Sure what else

11/11/2013 IPL World Championships

Steve
Warm-ups went fine. Went up to
225x3, then 315x1 with Slingshot.
Put on 50" F-6 and did two "bounces"
with 315. Ready.
Opener: 170 Kilos. Very Easy.
Changed into SK
Did 405 to a 3-Board. Wet the
shirt down and got ready.
2nd Attempt: 212.5 Kilos.  No Touch
3rd Attempt: 212.5 Kilos.   No Touch.


Dan Z
Opener: Looked good coming
down and dumped. Forgot to
soak it down. Dan's friend Kevin
helped wet his shirt down and...
2nd Attempt: 190 Kilos. Good
lift!
3rd Attempt: 195 Kilos.Came up
half way and stalled.

Big Tony
Warm-ups went great.
Opener: 310 kilos. No Touch.
Increased to 320 kilos. Wet the
shirt down good.
2nd Attempt: 320 Kilos. No Touch.
Shirt seemed to "pop". Out of the
competition.

Scott
Warm-ups looked good.
Opener: 275Lbs. Miss
2nd Attempt: 275Lbs. Miss
3rd Attempt: 275Lbs. Miss
Out of the competition.

After a big competition it's good
for each lifter to analyze his performance.
What weak points showed up? Did you
get enough rest, food, supplements? Did
you do anything to sabotage your lifting?
Now it's time to rest up, and start our
off-season program.

11/4/2013 Catalina Benchers

Last Training Day
Bar
135x5 2 Sets
185x3
225x3
275x1 Full Commands

Tricep Complex
x2 (second one was very light)

Big T
315x2
405x1 fast and easy

Tricep Complex
x1

That's really it. Competing
Sunday in Las Vegas.

11/2/2013 Catalina Benchers

Scott
Opener
Bar
135x5
185x3
225x1
275x1 Opener w/Full Commands
Add Reverse Mini Bands
295x1 Full Commands
305x1 Full Commands

Rep-Out
205x10
135x8

Tricep Complex
x1

Everything was fast and easy. Scott's
ready for prime time. One more training
day Monday or Tuesday going to last
warm-up and it'll be a wrap.

11/1/2013 Dan Z

Opener
Bar
135x10
225x3
275x1
315x1
Slingshot
345x1
Put on 52" F-6
405x1 3-Board
405x1 2-Board
420x0 Dump
420x1 Full Range

Slingshot
315x3
225x10

Tricep Complex
x2

Last heavy day before Worlds. Dan
brought his first attempt with 420 too
low. Second attempt was good. No
problem with touching. Recommend
414lb opener.

10/31/2013 Catalina Benchers

Bench Day

Opener
Bar
135x10
185x3
225x1
Put on Slingshot
315x1
Put on 50" F-6
315x2 "bounces"
365x1 Full Commands
I'll open at 374 for an easier
touch.

Raw 3-Board
355x3

Put on Slingshot
315x10
225x10

Pull-downs
150x40

Band Pull-aparts
Mini x 20

Big T
405x2 Full Range
425x2x2 3-Board

Mad Dog
315x20

Thats all I can remember. So it's
food and sleep and a little tricep
and upper-back work next week
for Tony and I.

10/27/2013 Catalina Benchers

Accessory Day

CG Incline Barbell Press
135x20, x15, x10

Tricep Complex

Band Push-downs
3 Sets

Lat Pull-downs
150x20, x15

Band Pull-aparts

Scott

CG Incline BB Press
135x5, x5, x10, x5

Band Push-downs

Lat Pull-downs

The Q

CG Incline BB Press
135 3-4 Sets

Big T

CG BB Incline Press
225x3 Sets Rest/Pause

One more bench day on Thursday, another
light "pump" workout on Sunday night. We'll
need to lift on either Tuesday or Wednesday, doing
only up to our last raw warm-up. I'm so proud to
be part of this group. Tony coming back like a lion,
Dan going from a casual lifter to the international
stage. Scott lost weight and came back in a lighter
class stronger than ever and Andrew hitting 300. Thank
all of you for sharing the vision. You are all winners.

10/26/2013 Catalina Benchers

Bench Day

Bar
135x5
185x3
225x3
275x1
Put on Slingshot
315x1
365x1
Put on SK
405x2 "Bounces"
425x1 3-Board
455x1 2-Board
465x1 1-Board*
505x0 3-Board miss

Rope Push-downs
150x20
120x10

Dan Z
Put on F-6
405x1 3-Board
425x1 2-Board
440x1 1-Board*
475x1 3-Board*

Big T
405x1
Put on Mad Dog
495x1
Put on SK
585x1 3-Board NT
675x1 2-Board
685x1 1-Board NT

Rep-Out
135x10,225x10,315x5,225x10

Scott
275x1 Full Commands
295x1 1-Board
305x1 2-Board

Two weeks out from Worlds. Some
interesting choices and situations with
shirts and attempts. Really going to be
a fun event.

T-Bone Strength 10/20/13

Close Grip Bench
Bar
135x a bunch
225x a bunch
315x a bunch
365x3x3 Super Close Grip. All Paused.
225x40

JM Press
3 sets TNF

Out. Was feeling a bit fatigued and drained going in so I just got the work done and left. Kinda laughed at getting 225x40. Apparently this is the standard for all pro NFL lineman to reach to be considered strong. So I'm as strong as an NFL lineman? No, I'm way, WAY stronger on the bench. 365 was fairly easy. May try a semi max raw on Thursday (Thinking 210-220kg). Only 3 weeks to go!

10/17/2013 Catalina Benchers

Bench Day
Bar
135x5
185x5
225x3
Put on Slingshot
315x2
365x1 3-Board
Put on SK
425x1 3-Board
455x1 3-Board
455x1 2-Board
455x0 1-Board NT
465x0 1.5-Board NT

Raw 3-Board
335x7

Rep-Out
135x31

Dan Z
Warm-up to 315x1
Put on Slingshot
365x1 3-Board
Put on F-6
425x1 3-Board
440x1 2-Board
455x1 2-Board

Tricep Complex

Raw 3-Board
335x2

Rep-Out
135x30

Big T
Warm-up to 425x1
Put on Slingshot
495x1
Put on SK
585x1 3-Board Difficult Touch
675x1 2-Board
705x1 2-Board

Raw 3-Board
425x5

Rep-Out
315 for Some

Really have some pain in my
left shoulder as I get below
2-Board level. Going to rest
it and try getting to 1-Board
and chest level.

TBone Strength 10/12/13

Upper Back Training

DB Rows
5 sets of 12 (Worked up to 185lb db)

Barbell Shrugs
5 sets of 10

Incline Rear Delt Raises Rest Pause
10x10x10 (3 rounds)

Double Underhand Band Pull Aparts
3 sets to failure

Solid Training. IPL Worlds a couple weeks away. Hoping to touch to a 2 board this week.

10/12/2013 Steve Denning

Upper-Back

Reverse-Band Bench Rows
Dbl M-Minis and Choked Blues
3 Sets of 10 superset with

CG Pull-downs
150x10,15, and 15

Criss-Cross Band RearDelts
3x 30-Sec each

Pain in left bicep since Thursdays
bench training. No more pulls
until I'm pain free.

10/10/2013 Catalina Benchers

Bench Day
Bar
135x10
185x3
225x3
Put on SK
405x2 "bounces"
475x1 3-Board
470x0 1-Board NT
455x0 1-Board NT
Problem with getting shirt seated

3-Strip 3-Board Set
315xNF
225xNF
135xNF

Tricep Complex x2

Got shirt on askew. Will pay
proper attention to set-up next
time. Strength good.

The Q
Reverse M-Mini 1-Board
315x1
335x1
355x0 Overeaching abit

3-Strip 3-Board Set
315 Rev-Band xNF
225x NF
135x NF

Had to leave early.

Scotty
Rev M-Mini 1-Board
315x1
325x0 Close
315x1

3-Strip 3-Board Set
295 Rev-Band xNF
225x NF
135x NF

Tricep Complex x1

Dan Z
315x1
Put on F-6
405x1 3-Board
425x1 3-Board
440x1 3-Board

3-Strip 3-Board Set
315x NF
225x NF
135x NF


Big T
405x1
495x1 Mad Dog
Put on SK
585x1 3-Board NT, Easy Press
615x1 3-Board
630x1 3-Board

3-Strip 3-Board Set
405x NF
315x NF
225x NF
135x NF

Good training session. No one
was super on or off. Three more
bench days before worlds.

10/6/2013 Low-End Torque

Close-grip Paused Bench
Bar
135x10185x3
225x2
250x3 3 Sets

Dead Stop JM Press
135x5
155x3 Rest/Pause Sets

Rope Curls
Supposed to be 1 Set of 50
but Tony wanted to have a
philisophical discussion on
the difference between rope
hammer curls and cheaty
cry-baby rows. Anyway, I
lost count.

Scott
CGBP
230x3 3 Sets

Dead Stop JM Press
135x3 Rest/Pause Sets

Rope Curls
1x50

Tony
CGBP
350x3 3 Sets

Dead Stop JM Press
185x3 Rest/Pause Sets

Rope Curls
Some

10/5/2013 Steve Denning

Upper Back Complex

Rev-Band Bench Rows, CG Pulldowns,
and Band Rear Delts

5 Sets of 15 (30-sec on rear delts)

In and out in less than 30-minutes.

10/3/2013 Catalina Benchers

Bench Day

Bar
135x10
185x3
225x3
275x1
Put on SR
335x1
Put on SK
405x3 bounces
475x1 3-Board
480x1 2-Board *

Tricep Death
255x12 2-Board
255x5 3-Board
255x5 4-Board

Tricep Complex x2

Scott
After warm-up
225x3
275x1
300x0

Tricep Death
225x2-B, 3-B, 4-B

Tricep Complex

The Q
After warm-up
225x3
275x1
300x1*
300x1

Big T
After warm-up
405x3*
MD Slingshot
495x1
545x0 close miss
455x5 2-Board
455x4 3-Board
455x4 4-Board

Tricep Death
315x2-Board, 3-Board, 4-Board

Tricep Complex

Andrew hitting his first raw 300lb
bench is huge. Scott nearly got 300
at his new super-slim weight was
awesome. I hit a shirted 2-Board
PR with 480 and Tony hit a raw
triple with 405. Epic.

9/29/13 Catalina Benchers

Accessory Stuff

CG Paused BP
After warm-up:
245x3x3

JM Press
155x3 Rest/Pause Sets

Rope Curls
140x50

Scott
CG Paused BP
225x3x3

JM Press
155x3 Rest/Pause Sets

Rope Curls
x50

The Q
CG Paused BP
225x3x3

JM Press
155x3 Rest/Pause Sets

Rope Curls
x50

Big Tony
CG Paused BP
345x3x3

JM Press
225x3 Rest/Pause Sets

I had to leave early and didn't
see Tony do no curls, lol.

9/28/2013 Catalina Benchers

Steve

Reverse-Band Bench Rows
Dbl Minis and Choked Blue Bands
5 Sets of 15

Seated DB Power Cleans
4 Sets of 10

9/26/2013 Catalina Benchers

Bench Day

Bar
135x10
185x3
225x2
Add Choked M-Minis & 1-B
315x3
Put on SK, Straight Weight
405x1 3-Board
470x1 3-Board
495x1 3-Board 15lb PR *

Super Ram 3-B, Straight Weight
315x20

CG Lat Pull-downs
150x20 3 Sets

Triceps Complex x2
Womacks plus Rev-Grip Push-downs,
and Overhand-Grip Push-downs

Scott
After Warm-up:
Reverse-Band Choked M-Minis
315x1 1-Board misgrooved 2nd rep
355x1 3-Board
Add Slingshot
315x7

Tricep Complex

The Q
After Warm-up:
Rev-Band Choked M-Minis
315x3 1-Board
385x1 3-Board
Add Slingshot
315x10 3-Board

Upper-Back

Big T
After warm-up (405x1 raw):
Add Mad Dog Slingshot
585x1 1-Board
Put on SK
635x1 3-Board
675x1 3-Board
Add Mad Dog
405x20 3-Board

Pin Lockouts
Decline Triceps Extensions

Good stuff.

9/22/2013 Catalina Benchers

Accessory Night

2-Second Pause CG Bench
After warm-up
235x4 3 Sets

Palms-in Incline DB Press
60x10 3 Sets

1-Arm Pushdowns
60x15

JM Press
135x10, x10, x10

Rope Curls
130x50

The Q

2-Second Pause CG Bench
215x4 3 Sets

Palms-in Incline DB Press
50x10 3 Sets

JM Press
135x10,x10,x10

Rope Curls

Big T

2-Second Pause CG Bench
335x4 3 Sets

DB Incline Press
100x10 3 Sets

I had to leave early so I'm not
sure how Tony finished up. Andrew
was way under the weather and it
was good of him to do what he did.
My energy was low so I poured it
into the Paused Benches. Scott was
OT but will make up training later.

9/21/2013 Steve Denning

Upper-Back Day

Reverse-Band Bench Rows
Dbl Minis and Choked Blues
3x15
Dbl M-Minis and Choked Blues
3x10

Face Pulls
100x15
4 Sets

DB Rear Delt Swings
30lbs x 1-Minute

25 Minutes.

9/19/2013 Catalina Benchers

Steve
Bar
135x10
185x3
225x3
275x1
Put on Super Ram
315x1
335x1
365x1
405x0 NDE (Near Death Experience)

Tricep Death
245x4 2-Board
245x4 3-Board
245x10 4-Board

Tricep Complex
Womacks Plus
Reverse Grip and Overhand Grip
Pushdowns: x3

CG Lat Pull-downs
130x20 3 Sets

Band Cross-overs
Minis x 1-Minute

Scott
2-Board
265x3
3-Board
280x1
285x1
300x0 Several close misses

Tricep Death
225x5 2-Board
225x5 3-Board
225x9 4-Board

Tricep Complex
x1 maybe 2?

Big T
405x1
Put on Mad Dog SS
455x1
505x1
2-Board 505x3

Tricep Death
315x8 2-Board
315x8 3-Board
315x10 4-Board

Tricep Floor Extensions

Band Cross-overs

Pretty good 1st workout towards
IPL Worlds Championships Nov 10.

9/16/2013 So Cal Powerlifting Championships Results

Steve
1st Lift: 330 Good
2nd Lift: 347 Good
3rd Lift: 402 Miss

Scott
1st Lift: MIA...Oops
2nd Lift: 245 Good
3rd Lift: 270 Good

Biggest meet I've ever seen. Maybe 200 lifters plus
friends, family and gym members. About 120 degrees
inside. USPA did a great job keeping two platforms
going non-stop. Finished up just before 11pm. Yikes.
Scott lifted great and had more in him. Our goal was
to qualify for the World Championship in November
and that was accomplished.

9/12/2013 Island Powerlifting

Bench Day
Raw 3-Board / 4-Board

315x3 3-Board
365x1 4-Board

Reverse-Band Bench Rows
4x12

Scott
275x3 3-Board
315x1 4-Board

Reverse-Band Bench Rows
4x12

The Q
315x2 close miss on 3rd 3-Board
325x1 4-Board
345x1 4-Board

Rev-Band Bench Rows

Tricep Complex

Finisher: M-Mini Ext x 1-Minute

Big T
405x3 3-Board
440x3 3-Board
465x3 3-Board
505x1 4-Board
515x1 4-Board

Rev-Band Bench Rows

Tricep Complex

Dan Z
315x3 3-Board
335x3 3-Board
345x3 3-Board
365x0
365x1 4-Board

Rev-Band Bench Rows

Tricep Complex

Finisher: M-Mini Tricep Ext x 1-Minute

Heavy Fun.

9/10/13

A Titan Super Ram is enroute and
should be a great tool for overload
and injury prevention.

Scott and I are lifting Saturday with
the express purpose of qualifying
for the World Championships in
November.

9/5/2013 Avalon Powerlifting

Bench Day

Steve
Bar
135x10
185x3
225x3
275x1 Paused
Put on 54" Boiled Poncho
325x1 Full Commands Opener
345x1 Full Commands 2nd Att.

Tricep Death
225x8 2-B
225x6 3-B
225x9 4-B

Rev-Grip Push-downs
1xTNF
Overhand-Grip Push-downs
1xTNF

The Q
Hit 245x1
Had some left shoulder pain
and wisely called it a day.

Scott
245x1 Full Commands Opener
265x1 Full Commands 2nd Att.
285x1 2-B Miss
315x1 Rev-Bands

Tricep Death
225x6 2-B
225x5 3-B
225x4 4-B

Big T
405x2 SS
Put on SK
495x1 4-B
585x1 3-B/2-B
615x1 2-B

Tricep Death
315x5 2-B
315x5 3-B
315x5 4-B

Rev-Grip Push-downs
1xTNF

I was not feeling it today but
hit an easy opener and 2nd in
a loose shirt. Q had some shoulder
pain and will be doing band pull-
aparts in the days ahead. Scott
is looking ready to get it done. Tony
was very strong and is getting used to
single-ply again.

9/4/2013 Avalon Gym

Dan Z

Iron Chamber Gym Chart
CG Slingshot 330 Column

255x6
270x4
305x2
295x3
255x6

Reverse-Grip Push-downs
2 Sets TF

And More...

9/1/2013 Lower-Half Bench Day

Steve

1.5 Bench
135x4
185x4
225x4
235x4
245x4*
245x4*

JM Press
165x TNF 1-Minute Rest
165x TF 1-Minute Rest
165x TF

Reverse-Grip Push-downs
120x TF

Rear Delt Crossovers
Minis x 1-Minute

Rope Curls
130 x 50 Reps

The Q

1.5 Bench
135x4
185x4
205x4
225x4*
225x4*

JM Press
135x TNF 1-Minute Rest
135x TNF 1-Minute Rest
135x TNF

Rope Curls
120 x 50 Reps

Scott

1.5 Bench
135x4
185x4
205x4
225x4*
225x3

JM Press
135x TNF 1-Minute Rest
135x TNF 1-Minute Rest
135x TNF

Reverse-Grip Push-downs
120 x TF

Rear Delt Crossovers
Minis x 1-Minute

Rope Curls
120 x 50 Reps

8/29/2013 Steve Denning

Bench Day
135x10, x3
185x3
225x2
275x1
315x1 3-Board
Put on SK
315x3 "Bounces" to seat shirt
455x1 4-Board
505x1 4-Board
425x1 1-Board

Tricep Death
235x4 1B
235x4 2B
235x4 3B
235x4 4B

Again
235x4 1B
235x4 2B
235x3 3B

WG Push-downs
1 Set TF (120lbs I think)

The Q
275x1
Put on Rev-Minis
315x1
335x0

Scott
275x1 Bam!
Rev-Minis
315x1

Tricep Death
225x4 1B
225x4 2B
225x4 3B
225x4 4B

Again
225x4 1B
225x4 2B
225x4 3B

Big T
405x1 Raw!
455x0
Put on Overkill
585x1 4B
675x1 4B

Tricep Death
274x4 1B/2B/3B/4B (x10)

295x4 1B/2B/3B/4B

Dan Z
315x3 2 Sets
315x2
405x0 4B

Tricep Death
235x4 1B/2B/3B/4B(x10)

235x4 1B/2B/3B/4B

WG Push-downs
Some x alot

Good training.

8/27/2013 Steve Denning

Remember these? Tricep Death is coming back! With and without Reverse-Bands. This movement should really be called "Goodbye Tricep Weakness".

T-Bone Strength 08/26/13

Back and Biceps

Barbell Rows
Rest Pause
225x15x15x15

Double Underhand Barbell Rows
Worked up to 315x20

Fat Guy Pullups
3 sets

Ez curl bar curls
3 sets of 15

DB Curls
3 sets of 15

Done. Good to get some work in. 315x20 was a PR I think. Good to know I can handle that kind of weight that easy. Staying dedicated.

8/25/2013 Steve Denning

Accessory Day
DBBP
25x10
45x10
70x8
90x17* 1-Minute Rest
90x3 1-Minute Rest
90x1

Incline DB Extensions
30x20 Lots of elbow pain.

Tricep Complex:
WG Push-downs
Rev-Grip Push-downs
NG Push-downs
Rope OH Ext
Rope Pushdowns

Band Rear Delts
Minis x 1-Minute

Rope Curls
120x50

Scott
DBBP
75x20
75x12
75x10

Incline DB Ext
3 Sets TF

Band Rear Delts
Minis x 1-Minute

EZ-Bar Curls
1-Set Forever...

The Q
DBBP
65x15
65x10
65x10

Incline DB Ext
3xTF

Band Rear Delts
Minis 1-Minute

Big T
DBBP
100x30
100x20
100x15

Tricep Complex

Band Rear Delts
Minis x 1-Minute

Curls
Did you do curls?

Good training. Working the
lower half of the bench. Tris
were hit hard though I know
I can't do extensions any-
more. I am currently using
alot of supplements: Vitamins,
Fish Oil, PES Erase, Con-Crete
Creatine, and Whey Protein. I
feel a difference in recovery.

8/23/2013 Steve Denning

Scott
Iron Chamber Gym Chart
290 Column*
225x6
240x4
270x2
255x3
225x6

245x1 Full Commands

8/22/2013 Steve Denning

Bench Day
Bar
135x10
185x3
225x2
Put on 54" F-6 Poncho
315x1
365x1
Put on SK
365x1 2-B Height
385x1 1-B Height
405x1 "               "
"                          "

Slingshot
295x7 (2-rep increase)

Bench Rows
Dbl Minis + Choked Blues
3 Sets of 12

1-Arm Band Extensions
1-Minute each

Big T
Alternate Slingshot and 3-Board Press
405x3 2 Sets of each
365x3 3-B
295x10 SS

Bench Rows
Alot

That was it. Need a clean 365
on Sep 15 to qualify for Worlds.
Too light for my good shirts, abit
heavy for the Poncho. I'll look
thru my shirt collection for the
right shirt.
*Actually I misread the IPL qualifications
for my age division.
A class-2 Single Ply bench is 270.1lbs.
I know...not a very good bench. So
I am doing the So Cal Meet in Long
Beach on Sept 15th and hit a qualifying
number.

T-Bone Strength 08/19/13

Back and Arm Assistance

DB Rows
5 sets of 10

Fat Guy Pull Ups
3 sets of 10

Fat Grip Barbell Shrugs
3 sets to failure

Barbell Curls
135x8 (3 sets)

3 way shoulders
1 set to failure

Plate Raises
1 set to failure

Good session. Back and arms are full of blood and life is good. Will start to log my extra training sessions here. Need to keep track of my what I'm doing with my assistance work.

8/18/2013 Steve Denning

Lower Half Bench Day

1-1/2 Bench
Bar
135x10
Start 1-1/2 Bench w/pauses
185x4
225x4
235x4
235x4
240x4

JM Press
155x10
155x20,30-sec rest
155x7 TF

WG Push-downs
100lbs TF

Band Pull-aparts
3x20

Scott
1-1/2 Bench
225x3 2 Sets
225x4 2 Sets

JM Press
135 2 Sets Rest/Pause

WG Push-downs
100lbs TF

Big T
1-1/2 Bench
315x2, 315x2 (Haha, had to reset)
315x4 3 Sets

Tricep Complex

Band Pull-aparts

Sunday evenings have taken a
turn for the serious. Going to
get stronger on this medicine!

8/16/2013 Steve Denning

Bench Day
Bar
135x10,x3
185x3
225x2
Put on modified 52" SK
4-Board
315x2
405x1
425x1
455x1
3-Board
435x1
No Board Bounces
405x2 Pressed 1st, missed 2nd.

Slingshot Pinky on Rings
295x5

Bench Band Rows
Dbl Minis + Choked Blues
3x10

One-Arm M-Mini Band Ext
1-Minute each

Scott
After warm-up
225x5
245x2
265x1
3-Board
225x12
315x0 close miss

Big T
After warm-up
3-Board
405x5
Put on Overkill
4-Board
495x2
585x1
3-Board
635x0 NT

Tricep Complex
Bench Band Rows

Scott looked very strong considering
he took his heaviest attempts after
high-rep sets. Tony was off abit but
got the work done. I'm committing
to the SK and working it down
to the chest. Andrew...you are an
integral part of this group and we
are less effective without you!

8/11/2013 Steve Denning

Accessory Day
Incline Press
135x20

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Scott
Incline Press
155x14, x7, x5
45-sec between each

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Concentrations Curls
3x10

PFC Miles
Incline Press
155x20,x12,x10
45-sec between each

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Rope Curls
110x50

Big T
Incline Press
225x20,x12,x9
45-sec between each

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Tricep Complex
Push-downs + OH Ext
3 Sets + 1 Set

Thats all.

8/10/2013 Steve Denning

Norwalk Bench Meet

Warm-ups felt ok. My last shirtless rep of 315
with a slingshot was a bit "grindy" at the top and
I thought, Uh Oh.

Shirted up and did:
335x2 3-Board
385x1 3-Board and 2-Board (each)
Weights moved with good speed.

Opener: 185 Kilos. Hovered a quarter inch
off my chest , finally got a press command. I
knew I'd been holding it too long and had the
spotters take it. Uh Oh.

2nd Attempt: 185 Kilos. Came down much
easier. Popped up to 3/4 and was moving but
too slowly. Missed.

3rd Attempt. Same weight. Popped to 3/4
again but wasn't moving.

Dan Z.

Opener: 185 Kilos. Went up with good speed.
Forgot to wait for the "Rack" command. Red
lights but no problem. Going up in weight.

2nd Attempt: 190 Kilos. Start - Press - Rack.
2 Whites. One red light for a hovering butt
cheek, lol.

3rd Attempt: 195 Kilos. Butt came up. Pressed
out no problem. Lift not approved.

1st Place Open and Master's 275lb Class.
Qualified for IPL Worlds in Las Vegas. Not
a bad first meet! We'll adjust Dan's set-up
so this butt coming up stuff wont be an issue
and he'll be good to go.

8/2/2013 Steve Denning

Bench Day
Bar
135x10
Reverse-Green Bands
225x3
315x1
365x0 miss
Add Slingshot
405x1
Delete Slingshot
365x1

One-Arm Extensions
135x1??

Bench Press Rows
Green-Bands x10

Scott
Reverse-Bands
315x1
365x0 close miss
315x3

The Q
Reverse-Bands
365x1
405x0 miss
Add Slingshot
405x1

Dan Zumer
Reverse-Bands
365x1
405x1
425x1
Add Slingshot
455x1
Delete Slingshot
405x1

One-Arm Extensions
135xa few

Bench Rows
Green-Bands x10

Big T
Reverse-Bands
405x1
495x0 miss
Add Multi-ply Overkill and 3-Board
585x1
675x1
765x1
815x0 miss

Full Range Rev-Bands, Raw
405x4

One-Arm BB Extensions
135xA Bunch

Lots of fun. Andrew and Dan looking
stronger. Tony almost himself. I tied
a PR with 365 but expected more. Scotty
looking strong too. War drums in the distance...

7/28/2013 Steve Denning

Accessory Day

Incline BB Press - Rest/Pause
185x11, x3, x3 (45-Sec between sets)

Rope OH Extensions
150x3-Sets to Failure

Band Rear Delt Flyes
2 Sets @ 1-Minute Each

Concentration Curls
35x10, x6, x5

Scott
Incline BB Press - Rest/Pause
155x10, x5, x5

Rope OH Extensions
150x3-Sets to Failure

Band Rear Delt Flyes
2 Sets @ 1-Minute Each

Concentration Curls
35x 3-Sets

The Q
Incline BB Press - Rest/Pause
165x7, x4, x3

Rope OH Extensions
150x3-Sets to Failure

Did you even do curls?

Big Tony
Incline BB Press - Rest/Pause
225x10, x7, x6 (30-sec rest between all sets)
225 3-Sets Rest/Pause

Rope OH Extensions
150x3-Sets to Failure

Band Rear Delt Flyes
2-Sets @ 1-Minute Each

Strong and brief training. Last hypertrophy
session prior to Bench-Only contest.

7/26/2013 Steve Denning

Bench Day
135x10
185x5
225x3
Put on Slingshot
315x1
Put on 48" F-6
405x2 4-Board
405x2 3-Board/2-Board
405x1 1-Board
410x1 Full Range w/Pause*
Add 3-Board
445x0 Outta Gas

1.5 Bench
225x4
230x4

Pushdowns
110-150 8 Reps Each\
150-110 Some Reps Each

Scott
Iron Chamber Chart
280 Column w/7 reps on last set

The Q
Iron Chamber Chart
290 Column w/11 reps on last set!

Big Tony
Slingshot
445x3
475x1
500x1
315 Rest Pause: A Bunch

Dan Z
315x1
52" F-6 Tightened Chest Plate and Sleeves
425x1 Full Range w/Commands*
Add 3-Board
445x1

1.5 Bench
225x4
245x4

Pushdowns
110-150-110 8 Reps Each w/14 on last set

Openers are in. Can't get stronger in the last
two weeks but we can allow ourselves to be
stronger. Reduce volume. Increase intensity.
Keep the triceps strong. Everybody is getting
stronger. We are very dangerous people.

7/21/2013 Steve Denning

Accessory Day
Incline Press
Bar
135x10
185x3
225x2
185x6
135x15

Pushdowns
110-150-110
5 Reps each

Rope Curls
130x50

DB Raises
20x12

Scott
DB Inclines
25x10
60x15*

Concentration Curls
3 Sets w/30lbs

Now to get an opener established Friday!

AGF Strength-07/19/13

ME/DE Bench

Close Grip Speed Work
Bar
135x10
225x3
275x3 (9 sets)
315x3 (3 sets)
225x20 (2 sets)

Dan Z
Bar
135x5
225x5
315x1
Put on F-6
365 to a 4 then 3 board
385 to a 3 then 2 board
405x1 to 1 Board
405x1 Full Range
445x1 2 board
460x1 3 board
315x3x3 to a 4 board Raw.

Andrew Q
Bar
135x10
225x1
275x1 (5 sets)
315x3x3 4 board
225x10 Close Grip

Scott S
Bar
135x6
225x1
Did an Iron Chamber Column, not sure which one. Lots of Volume.

Great bench day. Really good to see Dan hit a solid number with the 460 3 board. Reason for the heavy weights was simple, have him hold weights at the top. He has a tendency to just throw weights into the J-hooks. Wont pass for a good lift at the meet. So we had him work on the commands. Andrew had a great day. Wanted him to hit a weight that was strenuous but that wouldn't kill him over multiple sets full range. 275 he smashed over and over again. He's definitely good for a 300+ raw bench. Scott had kind of an off day. Need to work with him on bar path, set up, and maintaining tightness and breathing. As with Andrew. I just did some speed work as I was not really feeling all that great. Weights went up nice and smooth. Now Dan will taper off and work on touching over the next couple weeks. The 405 was a soft touch. Need to have him pause the weight, and work on the start command. Solid session by all. Look forward to having big Steve with us next week!

-Big T

7/14/13 Steve Denning

Accessory Day

Incline Press
Bar
135x10
185x3
225x1
245x0 close miss
185x12

Front DB Raise
15x10
25x10 2 Sets

Rear Delt Bands
1-Minute

Concentration Curls
30x17
40x4
30x8

Scott
Incline Press
205x1
215x0 close miss
165x10

Front DB Raise
15x10
25x10 2 Sets

Rear Delt Bands
1-Minute

Concentration Curls
30x17
40x4
30x8,10

Big T
300x1
135x60 (3 Sets)

Front DB Raise
35x10 3 Sets

Rear Delt Bands
1-Minute

Hates curls. Wont do curls

7/12/2013 Steve Denning

Bench Day
Bar
135x10
185x3
225x3
Put on Slingshot
295x1
315x1
335x1
350x1

1.5 Bench
225x4 3 Sets

KB Rows
4x15

1-Arm M-Mini Extensions
1-Minute

Tony C.
After warm-up
405x1
Put on Slingshot
440x1
475x0 miss

1.5 Bench
225x4 2 Sets
275x4 1 Set

1-Arm M-Mini Extensions
1-Minute "Feel the Burn! Yeah!"

7/5/2013 Steve Denning

Bench Day

Put on 48" F

405x2 3-Board

435x1 2-Board

420x1 Full Range, No Touch

420x1 Full Range, No Touch

500x1 4-Board w/ Reverse M-Minis

500x1 3-Board "                            "

Slingshot

315x4

295x3

275x4

CG Pulldowns

4x15

Rolling Ext

3x10 followed immediately by

Band Push-downs 100 Reps

Scott

Reverse M-Mini Bands

300x1

315x1 3-Board

Slingshot

265x5

245x5

225x5

CG Pull-downs

4x15

Rolling Ext

3x10 and

Band Push-downs 100 Reps

Andrew Q

Rev-M-Mini Bands

295x1

315x1

345x0

315x1

Slingshot

265x7

245x7

225x6

Had to go early.

Big T

405x1 3-Board

455x1 3-Board

Reverse M-Minis

500x1 4-Board

500x1 3-Board

Slingshot

315x20

295x15

275x10

Womacks

Had to go to work.

Dan Z

Put on modified 52" F6

405x1 3-Board

405x1 2-Board

420x1 2-Board

Reverse M-Minis

500x1 4-Board

500x1 3-Board

Slingshot

315x9

295x7

275x7

CG Pull-downs

4x15

Rolling Ext

3x10 followed by

Band Push-downs 100 Reps

Lots fun. This post mysteriously

vanished and I've redone it by

memory. If you see mistakes

let me know.



7/7/2013 Steve Denning

Accessory Day

Ok, Friday was as high energy a day as we get. Whatever

goes up must come down because this was a low energy

affair we barely lived through, lol.

DB Incline Press

25x20

65x20

65x15

65x10 Outta gas.

Alternating DB Raises

15x10

20x10 2 Sets

DB Rear Delt Swing

40x1-Minute

DB Flyes

40x15

50x15 2 Sets

Conentration Curls

30x15, x15, x10

Scott

DB Inclines

25x10

45x15

55x15

Alt DB Raises

15x10

20x10 2 Sets

DB Rear Delt Swing

40x1-Minute

Concentration Curls

30x15, x15. x15

Big T

DB Inclines

100x20,x15, x12

Alt DB Front Raises

35x10 3 Sets

DB Rear Delt Swing

40x1-Minute

Everybody was pretty beat, but

got most of the work done.

6/30/2013 Steve Denning

Bodybuilding Day

Incline BB Press
Bar
135x10
155x3
180x15*
180x8

DB Upright Rows
30x15 3 Sets

DB Flyes
30x15
45x15 2 Sets

Band Rear Delts
Minis x 1-Minute

Concentration Curls
30x15, x12, x8

Finally hit 15 with 180.

6/28/2013 Steve Denning

Bench Day
Bar
135x10
205x3
225x2
Put on Slingshot
315x1
Put on 48" F6 "The Chief"
405x1 4-Board To set the shirt
405x1 3-Board
425x1 2-Board
425x0 1-Board Ran out of air
425x1 1-Board

Slingshot
315x4
295x4
275x5

CG Pull-downs
140x10 2-Hands, 5 1-Hand: 2 Cycles
130x10 "                                          "

Green Band Pushdowns
100 Reps

Scott
135x5 2 Sets
185x3
Add Slingshot
225x5 2 Sets
135x25

Big T
4-Board Raw 405x2 3 Sets
3-Board Raw 405x4

Slingshot
315xa Bunch
295x a Lot
275x So Many

Pushdowns and OH Ext
A Plethora

Dan Z
Add The Frankenshirt
405x1 4-Board
405x1 3-Board
405x1 2-Board
405x0 Miss groove 1-Board
405x1 2-Board

Slingshot
315x7
295x6
275x7

Pushdowns
140xA Multiplicity

Good training today. Some shirt issues
to work out as usual. August 10th almost
here...

Late Post - Saturday 6-22-2013

Dan Z

After warm-up:
Put on 54" SK
365x2 3-Board
385x1 3-Board
385x1 1-Board
Put on Reverse M-Mini Bands
425x2 3-Board
455x1 4-Board
Put on Reverse Green Bands
500x1 4-Board
495x1 3-Board

Raw Rep-Out
225x Alot - I'm not sure.

Good shirt practice. Dan felt 500lbs for
first time. Lots of fun.

6/23/2013 Steve Denning

Bodybuilding Day

DB Inclines
25x20
60x20
60x15
60x20* 350 Protocol PR, Easy.

Supine BB Raise
45x15
50x15
50x15

Incline DB Rear Delt Swing
45x1-Minute

Rope Curls
140x50

Scott
DB Inclines
45x15, x15, x20

Supine BB Raise
45x15
50x15
50x15

Incline DB Rear Delt Swing
40x1-Minutre

Rope Curls
140x50

Big T

DB Inclines
70x15, x15
85x20

Supine BB Raise
45x15
75x15
75x15

Incline DB Rear Delt Swing
45x1-Minute

Rope Curls
140x50

The Q
DB Inclines
45x20,x20,x10

Supine BB Raise
45x15
50x15
50x15

Incline DB Rear Delt Swing
40x1-Minute

Rope Curls
140x50

6/21/2013 Steve Denning

Bench Day
Bar
135x10
185x3
225x3
Add 3-Board
315x1
Add F-6
335x2 To set shirt
385x1 3-Board
385x1 1-Board
385x0 mis-groove
385x1 about a half board

3-Board
425x2

Dead Bench
245x4 Singles
225x1

CG 3-Board
275x3
255x3
255x7

Samson Rows
100x20 2 Sets

Scott
225x2 4 Sets

Dead Bench
225x5 Singles

CG 3-Board
205x3 2 Sets
205x7

Tony Cissell
295x7
295x5

Dead Bench
225x7

CG 3-Board
275x3 2 Sets
275x5

Samson Rows
100x20
140x20

Great to have Big T with us again.
Q and Z couldn't make it. I'll spot
for Dan Z tomorrow morning.

6/16/2013 Steve Denning

Bodybuilding Day

Incline Press
Bar
135x10
155x3
180x13*

Standing DB Raises
15x10 3 Sets

Rear Delt Bands
1-Minute

Concentration Curls
25x20

Scott
Incline Press
135x4
135x10
135x12

Standing DB Raises
20x10 3 Sets

Rear Delt Bands
1-Minute

Concentration Curls
25x20

Still pretty sore from Friday. Gotta
nice bump on the inclines. Curls
were really bad, lol. Weight will
come up.

6/14/2013 Steve Denning

Bench Day

DBBP
25x20
60x10
100x9
100x6

1.5 Bench
195x4
225x4 3 Sets, missed last half-rep on last set

Seated Power Cleans
15x10 3 Sets

1-Arm M-Mini Band Ext
1-Minute each arm

Scott
DBBP
70x10
70x6

1.5 Bench
165x4
185x4 3 Sets, missed last half-rep on last set

Seated Power Cleans
15x10 3 Sets

1-Arm M-Mini Band Ext
1-Minute each arm

Andrew
DBBP
70x10
70x8

1.5 Bench
165x4
185x4 2 Sets
205x1

CG Rows

Dan Z
DBBP
100x16
100x10
100x13

1.5 Bench
195x4
225x4 2 Sets
245x4

Seated Power Cleans
15x10 3 Sets

1-Arm M-Mini Ext
1-Minute each arm.

Good setup for the last hard push
to the Aug 10th competition. Back
in Bench-Shirts next week. Hit openers,
do some overload boards and be ready!

6/9/2013 Steve Denning

Bodybuilding Day

DB Inclines
60x15
60x20
60x15

Supine Bar Raises
50x15
60x15
50x15

Seated Incline Rear Delt Swing
40x 1-Minute

Rope Curls
130x50

Scott
DB Inclines
50x15
50x20
50x15

Supine Bar Raises
60x15
60x15
50x15

Seated Incline Rear Delt Swing
35x 1-Minute

Rope Curls
130x50

Jonathon
Green Band Push-downs
100 Reps

6/8/2013 Steve Denning

Bench Day

Paused Bench
Bar
135x10
185x3
225 3 Sets of 3 2-second pauses
205x3

Dead Bench
225x3
245x2

2-B Bench
275x4

KB Rows
53x20
53x10

Scott
Paused Bench
205 3 Sets of 3

2-B Bench
175x9

I've been on the road a couple days, very tired.
The paused benches felt good but I got tired fast, lol!
Just did the work after that knowing no PR's were
gonna happen. Scott looked good getting strong
again.

6/2/2013 Steve Denning

Bodybuilding Day

Incline Press
Barx20
135x10
180x11*
180x6
180x5

Standing DB Front Raise
3 Sets of 15

Seated DB Rear Delt Swing
35x1-Minute

Rope Curls
140x50

5/31/2013 Steve Denning

Bench Day

Double Mini Band Press
Bar
135x10
Add Double Minis
165x13*

Dead Bench
225x7*

1.5 Bench w/2 Pauses*
195x4 3 Sets
195x6 Last Set

CG Pulldowns 10 w/2 Hands, 5 w/1 Hand
120 3 Giant Sets
120 1 Giant Set

Monster-Mini Band Tricep Extension
1-Minute, each arm.

Will post Scott and Andrew's lifts
after they text them to me.

5/24/2013 Steve Denning

Bench Day

Bar
135x8
185x3
225x3
Put on SK
3B 355x3
Change to F6
2B 400x1
1/2B 385x1
4B 405x5

Dead Bench
210x9

CG Bench
205x9
205x5

DB Rows
80x20
80x10

Green Band Pushdowns
100 Reps

5/19/2013 Steve Denning

Bodybuilding Day

Steep Inclines w/DBs
25x20
25x10
55x15
55x15
55x20* (3 Sets totalling 50 PR)

Supine DB Raises
25x15
25x15
25x10

Rear Delts w/Bands
1-Minute

Seated Shrugs
2x10 5-sec hold at top

Rope Curls
140x40
100x20


Andrew "Let Me Sleep" Quintana

Steep Inclines w/DBs
35x20
35x20
35x10

Supine DB Raises
25x10 3 Sets

Rear Delts w/Bands
1-Minute

Seated DB Shrugs
2x10

Rope Curls
140x20
100x20

Can't wait to put the shirt on
again Friday...

5/17/2013 Steve Denning

Bench De-Load Day
DB BP
25x10
25x10
60x10
90x16*
90x10
90x7

Seated DB Power Cleans
3 Sets of 15

Band Face Pulls
2x20

Andrew "Shamwow" Quintana
DB BP
25x10
25x10
50x10
70x16
70x9
70x7

Thanks for helping out with a friend's
situation Andrew. You the Shamwow!

5/12/2013 Steve Denning

Bodybuilding Day

Incline Press
Bar
135x5
155x5
180x10
180x7
180x5

Supine BB Raises
45x15 3 Sets

Mini Band Front Raise
1x15

Seated Incline Delt Swing
35x1-Minute

Rope Curls
100x10
140x30

Still really sore from Friday's training. Got
the work done. I'll skip next Sunday night's
training and point for the Shirted training the
following Friday.

T-Bone Strength 05/11/13

DE BENCH

205x3 (9 sets)

Incline DB Bench
3 sets of 20

Rope Pushdowns
5 sets of 8

Pulldowns
3 sets of 15

PecDec Flyes
3 sets to failure

Fast workout. Good to get back at it. Need to increase speed. Long layoff affected my speed. Still working on island return...

5/10/2013 Steve Denning

Bench Day
Bar
135x10
185x3
225x2
250x6

Dead Bench
185x12

1.5 Bench w/2 Pauses
190x4x4*

CG Rows 10 w/2 hands, 5 w/1
150x2 Giant Sets
140x1 Giant Set

Overhead Rope Extensions
140x22
140x11
140x7

Dan Z
295x5 close miss on rep 6

Dead Bench
210x12

1.5 Bench w/2 Pauses
190x4x3, 4th Set to failure, around 9

CG Rows
150x4 Giant Sets

Overhead Rope Extensions
150x14
140x22
150x I dunno

Great training day.

5/5/2013 Steve Denning

Bodybuilding Day

DB Inclines
25x10
50x15
50x15
50x20

Supine DB Raises
25x10 3 Sets

Mini Band Front Raise
1xTNF

Rear Delt Swing
35x1-Minute

Rope Curls
110x50

Scott
DB Incline
45x20
45x15
45x15

Supine DB Raises
25x10 3 Sets

Mini Band Front Raise
3x10

Rear Delt Swing
35x1-Minute

Rope Curls
110x50

Good luck in your training Tony!

T-Bone Strength Update

Well, life kinda got in the way for a little while, but the great news is I'm back in training! Will probably compete in August/September. Gives me plenty of time for a full training camp.

I'm going to go with a simple philosophy that got me a 600+ bench: Overload. I'm going to overload the hell out of myself to make sure I can handle extreme weights. Been reading a lot of Gene Rychlak's philosophy on benching, and it makes sense to squat heavy and to bench heavy as to make sure your body can adapt to extreme weights and your central nervous system wont be so taxed.

Yes I know the "cube" is hip at the moment, and who knows, maybe i'll give it a run someday. However, right now I know I need to get back into the elite of the elite, and that starts now. My bodyweight is down again, but, that wont be a problem with my appetite and how my training will go. I'll be training 3 days a week as usual, with the following breakdown:

Day 1: ME BENCH

Day 2: Squat training/Back assistance

Day 3: DE/RE Bench/Tricep/Rear Delt assistance.

Watch me become a bad ass again. Looking to get a 600+ bench here again at my next meet. Also looking to move back on the island. Really over living on the mainland. Will work on that immediately.

5/3/2013 Steve Denning

Bench Day

Floor Press
Bar
135x10
185x3
225x2
275x2x2
Add Slingshot
295x2
315x2

CG Bench w/Dbl Mini Bands
155x13

Samson Rows
110x15
120x15
120x15

Green Band Pushdowns
100 Reps

Scott
225x2
245x1
235x2
Add Slingshot
255x2

CG Bench w/Dbl Mini Bands
135x10

Samson Rows
110x15
120x15
120x15

Green Band Pushdowns
100 Reps

Dan Z.
225x2
275x4
295x2
Add Slingshot
315x2
365x2*

CG Bench w/Dbl Mini Bands
155x19

Samson Rows
110x15
120x10
Not sure - 3rd Set may have been heavier

Green Band Pushdowns
100 Reps

My base strength is inching up. Wider is
not better on the Floor Press btw. Dan
continues getting stronger, the Norwalk
meet will be interesting to see what he does.

Course Changes and Goals

Reps and Hypertrophy is the name of the game right now. I bought into
The Cube as a training philosophy and I'm reading alot of Paul Carter
stuff too.

Let me sum up the "major" changes:

Instead of working lots of boards I'm working raw bottom-end strength
to get the weight moving and keep it moving.

Heavy full-range reps in the 3-8 range with testing at the end of each
cycle.

Lots of inclines on bodybuilding day mainly because overhead work
causes me alot of problems these days. Also lots of delt work. Tricep
work is high-rep work up to and including 100. Doing curls for the 1st
time and enjoying it.

Some rep schemes:
3-Sets: 1st to failure, 2nd and 3 sets trying to get 50% of what ya got.

10 reps going for 15

350: 3 sets to 50 reps.

I'm in the process of putting some rep goals together. The deal is to get
stronger by doing more reps with more weight. More muscle should
help. Ingenious right?

4/28/2013 Steve Denning

Bodybuilding Day

CG Inclines
Bar
135x5
155x5
175x14
175x7
175x5

Supine BB Raises
Bar x15
Bar x15
Bar x10

Plate Raises
45x10

Seated Incline DB Rear Delt Swing
35x1-Minute

Rope Curls
110x50

Scott
CG Inclines
155x7
155x6
155x6

Supine BB Raises
Barx15 3 Sets

Plate Raises
45x10

Seated Incline DB Rear Delt Swing
35x1-Minute

Rope Curls
110x50

The Q
CG Inclines
175x9
175x6
175x5

Supine BB Raises
Bar x 15 3 Sets

Plate Raises
45x10

Rope Curls
110x50

Soreness to follow...

4/25/2013 Steve Denning

Bench Day

Bar
135x5 2 Sets
185x3
225x2
Put on F-6
335x3 3-Board
355x2 3-Board
405x1 2-Board
405x1 1-Board

CG Bench (Raw)
225x6
225x5
225x3

1.5 Bench Rep-out
135x10

Scott
225x2
Put on Loose Katana
315x1

CG Bench
155x12
155x8
155x6

1.5 Bench
135x4

Dan Z
Put on 54" Super Katana
335x4 3-Board
355x3 3-Board
405x1 2-Board
405x1 1-Board

CG Bench
225x16
225x10
225x8

1.5 Bench
135x1 A Bunch, don't remember. Prolly less than me...

Shirts are just fun. 405x1 to a 1-Board is a great place to be
4 months out from a meet. Still working raw strength and
 hypertrophy mainly but will have the occasional shirt day.

4/21/2013 Steve Denning

Bodybuilding Day

Rope Pushdowns
110-150-110 8 reps each*

Rope Curls
100x50

Band Front Raise
2-Minis x15, 1-Mini x15

4/19/2013 Steve Denning

Bench "Reps" Day

135x10
185x3
225x2
245x6, x2

1.5 Paused Bench
180x4x4

CG Bench
140x25

KB Rows
KBx30
KBx20

DB Front Raise
1x20

Missed my goal of 245x8. Up till
6am on shift. Should be able to crush
it anyway.

4/14/2013 Steve Denning

Bodybuilding Day

Standing 1-Arm Press
25x10
45x10
70x8 R*
70x2,x3,x4 L*

Vogelpohl Rows
150x15
150x15 + Dbl Mini 3 Sets

Overhead Cable Extensions w/Tricep Attachment
130x30  -  130x15  -  130x15

Rope Curls
90x50


The Q

Reverse-M-Mini Band CG Paused BP
185x5
205x5
225x5*

Straight Weight Paused 1.5 BP
155x4
135x4 3 Sets

Vogelpohl Rows
150x15
150x15 + Dbl Minis 3 Sets

Rope Curls
90x50

Some fun you bet. CASPs....

4/12/2013 Steve Denning

Bench Day

I was so discouraged with my lifting today
I considered taking up needlepoint but instead
I thought about my real goal. To string together
small PRs over a time. I didn't get a PR but
went down 5lbs from my last "heavy day".
Not to overthink it BUT with no spotter or
handoff I had raise the safety bars a notch
over my usual setting and be out of position
from my usual set-up. Did it cost me a 5lb
PR? Possibly. So instead of kicking myself
in the ass I'm going to move into my last Cube
cycle prior to a contest prep positive and looking
for that small PR. My rant endeth.

Bench Press
Bar
135x5 2 Sets
185x3
225x2
275x1
285x0

Paused 1.5 BP
175x4
185x4 3 Sets

Paused CG BP
135x30

Rolling Ext
45x10
55x10

Rope Pulls to Throat
100-150 10-12 reps ea

Mini Band Front Raises
2xTNF

4/7/2013 Steve Denning

Bodybuilding Day

Seated Steep DB Inclines
25x10
50x10 4 Sets

OH Cable Extensions
130x25, x12, x7 {1 minute rest in-between

Rope Curls
80x50

Band Rear Delts
Minis x25 4 Sets

Scott and Q did the same except on Inclines,
Scott did 2.5 sets, Q did 15-7-5 on Extensions.
Next Friday is Heavy Bench week.

4/5/2013 Steve Denning

Close-grip Paused Bench Press
185x6
205x6

DBBP
65x5
100x7

CG BP
135x25

Cable Crossover Lat Pulldowns
100x20
100x20
90x20

Green Band Pushdowns
1x100

Scott

CGBP Paused
185x6 (!)

DBBP
65x10

CGBP
135x15

Cable Crossover Pulldowns
100x20
100x20
90x20

Green Band Pushdowns
1x100

The Q

CG Paused BP
185x6

DBBP
25x10
25x10
Another Set - Not Sure


Dan Z

CG Paused BP
225x6
275x6 Nice!
135xAlot (not sure)

Cable Crossover Pulldowns
100x20
100x20
90x20

Green Band Pushdowns
1x100

Good Times. Next week is the end of the
2nd Cube cycle. One to go, then a short
competition prep and time to lift!

3/28/2013 Steve Denning

Bench Reps Day
Bar
135x5 2 Sets
185x3
225x2
245x2
255x3

DB Floor Press
80x8
100x9
80x15

DB Rows
60x2?
100x20

Rope Extensions
110-150-110 @ 7 Reps ea

Mini Band Front Raise
1xTNF

Scott
135x10 2 Sets
185x3
225x1

DB Floor Press
80x10
100x10

Rope Extensions
110-150-110 @ 7 ea

The Q
225x3

DB Floor Press
Injured forearm

Dan Z
245x2
255x4

DB Floor Press
100x16
80x15

Rope Extensions
110-150-110 @ 7 ea

Band Front Raise w/ Mini
1xTNF

Good training. Andrew strained his
right forearm setting up for the Floor
Press. Scott had no pain from his back
"stinger" of last week. Dan is very strong
and getting stronger. I was glad to hit my
programmed reps and move on to CG
Benches next week.

3/24/2013 Steve Denning

Bodybuilding Day

Incline DB Press
25x10
35x10
35x10
40x10
40x10
40x10

Vogelpohl Rows
130x15
130 + Dbl Mini x15 3 Sets

Rope O.H. Extensions
130x22
130x11
130x7 (Goal = 50 in 3 Sets w/1-min rest)

Rope Curls
80x50 (1 very sloppy set)

Crossover Band Rear Delts
Minis x25 3 Sets

Really light today. Feeling run down.
My heavy day reps were grinders,
went for a 15lb jump when 5 or 10
would have kept things rolling. Lesson
learned. Small gains add up to large ones.

3/22/2013 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x2
270x2
270x2
270x1

Paused 1.5 Bench
175x4 3 Sets

CG Paused 1.5 Bench
135x11

Seated Band Rows Light Bands
3x20

Rolling Extensions
5x10 40's

Rope Curls
Some

Scott
Did 225x2 easily
Had a back issue on 245 -

The Q
245x2 3 Sets

Paused 1.5 Bench
155x4 3 Sets
135x11

I had an off day, not sleeping or eating
well two days prior. Love the 1.5 Paused Bench,
and the close-grip version is killer for tri's. Gotta
get Scott healthy now.

3/17/2013 Steve Denning

Bodybuilding Day

Seated DB Press
25x10
45x10
60x10
45x15

Vogelpohl Rows
140x25
140 + Dbl Minisx15
140 + Dbl Minisx15
140x20

Cable OH Extensions
140x18

Hammer Curls
45x11

Progress on OH strength. Need to
do more tricep volume next time.
Otherwise good training.

3/15/13 Steve Denning

Speed Bench
Bar
135x5 2 Sets
185x2
195x2 6 Sets

DBBP
50x10
95x10*
70x18

DB Rows
50x10
85x21

Average Band Push-downs
100 Reps

Rear Delt Band Laterals
Minis x25 2 Sets

Really tired and sore from moving a friend
yesterday. Still felt fast on the speed benches,
and got an easy PR on 10RM DBBP. Getting
there.

3/14/2013 Steve Denning

Face Pulls
120x15
150x15

Vogelpohl Pull-downs
150 + Dbl Mini x15 2 Sets

Zerker Squats
Bwt x10
Barx10
135x10
135x10

I had some knee and hip pain last
Thursday so I took it easy today. No
pain today. Gonna try doing lats 4
times a week and triceps x3. Looking
to get some more growth in these areas.
I am pleased with the results of Cube
training for the bench. Scott and Andrew
are in Haiti making this a safer world in
which to bench...what else?

T-Bone Strength 03/12/13

Did some bicep training, nothing special.

I compete on Sunday for the first time in well over a year. It'll be good to throw the old singlet on and go out there and bench raw. Its funny, never thought I'd compete raw, but it should be fun! I have this bum shoulder I've been dealing with the past couple of weeks which may inhibit my 220kg bench goal. Either way, I'll treat this meet like a ME Raw Bench Session. No expectations. I'll get qualified for nationals and then dedicate myself to a shirt and go from there!

3/10/20113 Steve Denning

Bodybuilding

1-Arm DB Press
25x10
50x10
70x7 Right
70x4, x2, x1 Left

Tates
40x10
50x15
50x12 TNF

Seated DB Incline Curls
30x11
30x10 TNF

3/8/2013 Steve Denning

 Bench Reps Day
Bar
135x5 2 Sets
185x3
225x2
250x6

DB Rows
50x10
85x12
KBx20

DB BP
50x10
95x8

Rope Push-downs
Run the Stack 110-150-110 @ 6 Reps ea.

Plate Raises
45x10 2 Sets

Got the bench reps I wanted for this Cube Cycle.
Had at least 1 more rep, maybe 2. The DB
Rows took a little more out of me than I
expected and I missed my 10-rep goal with the
95's. Tricep strength continues going up, and
I added a front delt movement as that is a
weak area I've identified. Not being able to
do military presses is disappointing but I can
work around it.

3/3/2013 Steve Denning

Bodybuilding Day

Seated DB Military Press
25x15
45x15
55x12

JM Press
Bar
135x18

Pause DB Curls
35x2-cycles

Scott
Seated DB Press
25x15
45x15
55x12

JM Press
135x17

Pause DB Curls
35x3-cycles

Q
Seated DB Press
25x15
45x15
55x15

JM Press
135x17

Pause DB Curls
35x2-cycles

Still tired from Bench Day but
by using "challenges" we hit 3
movements pretty hard. Now,
eat, rest, recover.

3/1/2013 Steve Denning

Bench Day
2x5 Day
Bar
135x5
185x3
225x2
245x5
245x7
220x10
135x25

Face Pulls
150x25 3 Sets

Womacks
100x10/10
110x10/4 Outta Gas

Scott
225x5
235x5
205x8
135x24

Face Pulls
150x25 3 Sets

Womacks
100x10/10
110x10/10
120x10/5

The Q
235x5
235x5
205x10
135x20

Face Pulls
150x25 3 Sets

Womacks
100x10/10
110x10/7

Reps and weights going up for
everyone. Working the Cube
System. Seems to be the right
amount of stress vs recovery.

T-Bone Strength Update

Man, I'm horrible at updating this blog! I'll get back to that with more consistency starting this week!

I'm in the home stretch in my prep for the state meet. Unfortunately, I'll have to compete raw. My shirt ripped on a set with 735 that I tried to get a touch in and the shirt ripped at the top right at the seems on my right side. No biggy though, competing raw will be a new challenge and something I look forward too!

I've done a lot of paused benches and overload training since my shirt decided it couldn't handle the stress I was putting it under. Guess this means I'll whore it up and buy a new shirt! Been meaning to do that for quite sometime now anyway. The paused benches really help my strength off the bottom. More often that not, I've been fairly explosive off the bottom and now, man! I can blow weights up off my chest. My newly attained 495 touch and go will attest to that.

As for this meet, I have zero expectations. I'm going to open with a stupid light weight which I'm going to use as my last warm up. I've adapted the philosophy that you only get two really good attempts while benching raw. Your first attempt should really be your last warm up, your second attempt should be what I would call a weight that would be a "working" weight (in other words, a weight that I would do sets and reps with on a regular basis), the third attempt will be a balls out, all or nothing attempt at a huge PR. That's how I'm approaching this meet and its going to be fun to not have to get into a shirt (well, other than my t-shirt!) and just essentially have a nice little raw workout. It will qualify me for nationals, which ultimately is one more step towards competing for the world championship at years end.

As for my recent training, well, its been pretty solid! Training raw is extremely humbling, but, my numbers are continuing to grow. My workout last night for instance was a barn burner!

Shoulders and stuff

Standing military press
Bar
135x5
185x5
205x5
225x5 (7 sets)
135x15 (2 sets)

Zydrunas Press
3 sets of 8

Modified Hack Squat
900x10 (3 sets)

French Press
3 sets of 10

Standing Side Laterals
3 sets of 8

Weighted Planks
5 sets

My overhead pressing strength has gone way up. I can handle weights now overhead for reps that I use to have to push press with my legs to get maybe a single. Pretty satisfied with training right now. I'm a very solid 325 right now and I'm gonna shoot for a 220kg raw bench (485lbs) at this meet. I benched that in a shirt a couple of years ago enroute to a 512 american record. I'm gonna bench that raw soon too! Things are very solid training wise right now and cant wait to get a new shirt, put it on, and lift some serious weight!

2/28/2013 Steve Denning

Squat Day
Warm-up: Stretch, Hip Circles, Bwt Squats
Zerker Squat
Bar x5
135x5
185x5
185x5
185x5
185x5

Super easy, no pain. Britches
started to rip on last set, need
some good shorts for squatting.

2/24/2013 Steve Denning

Bodybuilding

1-Arm Mil Press
25x10
45x10
70x5 Right-arm
70x4,70x1 Left-arm
45x10

JM Press
135x8
185x5
205x5

DB Pause Curls(Hold one halfway up, do 2 reps
20x5                  other arm. Switch arms and repeat)
35x5

Scott
1-Arm DB Mil Press
55x10 each arm

JM's
205x5

DB Pause Curls
A few.

Q
1-Arm Mil Press
70x9 Right
70x4 Left

JM's
185x5

DB Pause Curls
A few.

Good training. We are all
weak in the delts so this is
going to payoff big. Q is
strong in the DB Press. Scott
had a low energy thing going
but did the work.

2/22/13 Steve Denning

Speed Bench
Bar
Add choked minis w/4-turns
135x3
135x3
155x3
155x3
155x3
175x3
175x3
180x3

DBBP
25x10
95x9

DB Rows
70x8
70x8
85x8
85x8

Avg Band Push-downs
100

Scott
Speed Bench
Same weights/sets

DBBP
60x10
85x9

DB Rows
70x8 3 Sets
85x8

Avg Band Push-downs
100

The Q
Speed Bench
same weights/sets

DBBP
75x10

DB Rows
70x8 2 sets

Avg Band Push-downs
100

Base strength continuing to increase
on Dumbell Press. 100 reps is a
tough set.

2/21/2013 Steve Denning

Full SSB Squats

Stationary Bike 3-minutes
Hip Rotations
Calf Stretch
Back Roller

Squats
Bwt x 5
65x5
155x5
165x5 4 Sets

2/17/2013 Steve Denning

Accessory Day

Standing 1-Arm DB Press
25x10
40x10
60x10 Right-arm
60x7, 60x2, 60x1 Left-arm

JM Press
115x8
135x6
145x6
155x4
185x4

CG Pull-downs + Mini Band
150x22

Everyone else did about the same except:
Scott: 1-Arm DB Press 25x10,40x10,50x10

The Pajamed Q: 25x10,40x10,50x10

Q also won the Rev-Band 1-Arm JM Press Challenge
getting 7 with his right and 2 with his left (?) for a 4.5 rep
average. We declined to wear his pajamas however.

2/15/2013 Steve Denning

Bench Day
"Reps"
Bar
135x5 2 Sets
185x3
225x2
240x8*

Elbows-out Face Pulls
150x25 3 Sets

DB Floor Press
50x10
95x8

Rope Push-downs
Run the stack @ 5reps
110-150-110

DB Rear Delts
25x20

Scott
Bench
215x8

Face Pulls
150x25 3 Sets

DB Floor Press
50x10
80x8

Rope Push-downs
Run-the Stack @5reps
110-150-110

DB Rear Delts
25x20

The Q
Bench
215x8

Face Pulls
150x25 3 Sets

DB Floor Press
50x10
60x15

On track for this Cube cycle. Speed next then
heavy. Time to complete this cycle and one more then a
quick shirted peaking cycle for Aug 10th meet.

2/14/2013 Steve Denning

Squat Day
Full SSB Squats
Barx5
155x5x5

ATG, 5lb plate under heels. No pain in back
or hip. Going up slowly.

2/10/2013 Steve Denning

Accessory Day

DB Rows
50x8
70x8
85x8
85x8

Double Mini Bands Pull-downs
3x15

JM Press
115x10
125x10 2-Sets
Superset with -

Tates
40x10 3 Sets

EZ-Bar Curls
1xTF

T-Bone Strength Update

I've been terrible at updating the log lately. Life has been getting in the way as has work, but I've been busting my ass in the gym! Getting ready for this state meet in which I return to the platform for the first time in over a year and a half. Some highlights of my training in the past two weeks have been:

Getting 495 raw
365x10
585x3 raw in the squat
150x12 DB Bench.

Feeling very strong. Only trouble I'm having is touching in my shirt. I've added so much muscle mass and lost so much fat that I'm at a very solid 318 bodyweight and touching is very tough. Will try to wet the shirt down and hope that helps. Going for a heavy 3 board-2board tomorrow. Get this state meet out of the way and go from there.

2/9/2013 Post Script

Competition Schedule 2013

Aug 10: Single-ply Bench in Norwalk CA. Chuck's meet.

Nov: IPL World in Las Vegas.

2/8/2013 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x2
290x0
270x1
280x1
205x15
135x25

Face Pulls
140x25 3 Sets

CG Pull-downs w/Mini
150x15

DB Rear Delts
25x10

Scott
255x1
260x1
265x1
205x7
135x28

Face Pulls
140x25 3 Sets

CG Pull-downs w/Mini
150x15

DB Rear Delts
25x10

Andrew Q
255x1
260x1
265x1
205x3 stop to reset
205x7
135x25

Face Pulls
140x25 3 Sets

CG Pull-downs w/Mini
150x15

DB Rear Delts
25x10

2/7/2013 Steve Denning

Squat Day

Zerkers
Barx10
115x5
115x5
115x5

Rode bike for about 5, stretched, and did free squats as
my warm-up. Some aching in right hip and knee. Better.

2/1/2013 Steve Denning

Bench REP Day
Bar
135x5 2 Sets
185x3
225x2
240x6

DBBP
60x15
75x15
75x12

DB Rows
75x8
75x8
85x8
100x8

Avg Band Push-downs
100 Reps

Scott
225x6

DB Rows
60x8
80x8

Q
205x6

DB Rows
Some

1/31/2013 Steve Denning

Squat Day

A different kind of squat day for me. With a recent tweak in my
back I have been wondering what to do. How to get back to
being strong in the legs and back. I haven't been able to
get into a full ATG squat position in a while. My shoulders don't
allow me to hold the bar on my back. So...

1) Rode stationary bike 5-minutes.

2) Shoulder stretches with band - about 10-minutes.

3) Tried front squat. Can't hold bar properly.

4) Switched to Zerker squat, 2 1/2lb plates under heels.
Hip pointer hurt.

5) Hip rotations about 20 each leg. Try Zerkers again.
Ankle pain.

6)Ankle stretches 5-10 minutes. Try Zerkers again.

7) 2 Sets of 10 Ass-to-grass Zerker Squats, slight
pause at the bottom. No pain. With empty bar.

8) Quads cramping going down the stairs to leave
the gym. Couldn't be happier. Now eat, sleep, repeat.

1/27/2013 Steve Denning

Accessory Day

4-Board Rev-Band w/M-Minis
135x5
225x5
275x5
295x5

EZ-Bar Curls
65x8
75x8
80x8

Band Pull-aparts
3x10 Mini Band

1/25/2013 Steve Denning

Bench Day

Speed Bench -
Bar
Add Mini-Bands w/4-turns
135x3 4 Sets
145x3 2 Sets
155x3 2 Sets

DB BP
25x10
95x6
70x15

Face Pulls
100x10
110x10
120x10
130x10
140x10

CG Pull-downs plus Dbl Mini Band
1x20

Band Push-downs w/Avg Band
100 Reps

Scott
Did the same except DB BP
65x10
75x10

Q is nursing a sore back. No more
lifting Coke Machines! I am sporting
a Handlebar Mustache which has been
in the works for some time. John L Sullivan-style.

1/20/2013 Steve Denning

Accessory Day

Seated Pin Press
135x3
185x3
225x3

Rope Pushdowns
110x10
120x10
130x10
140x4

EZ-Bar Curls
65x10
65x10

Band Rotator Pulls
4x15

Scott
Seated Pin Press
Had a sharp pain in back - stopped

Rope Pushdowns
100-140

EZ-Bar Curls
65x10 3 Sets

The Quintenator
Having pain between shoulder blades.
Seated Pin Press
135x3
185x3
225x3
275x1

Hammer Curls
3x30

Rotator Band Pulls
4x15

Well, we're a beat up bunch of lifters. My
back, Scott's ribs, Q's shoulder. PRs are
going to happen because we don't quit.

T-Bone Strength 01-18-13

Shoulder/Back/Biceps

Overhead Lockouts
135x8
185x8
205x5
225x5
295x3
315x3

Seated Barbell Overhead Press
135x8
205x8 (2 sets)

Seated One Arm Hammer Row (Each Arm)
2 platesx8
4 platesx8
5 platesx8
6 platesx8

Pushdowns
4 sets of 10

Hammer Curls
4 sets of 7

Wrist Curls
3 sets of 8

Abs

Feeling very strong. Back in the shirt Monday!

1/18/2013 Steve Denning

Bench Day
Bar
135x5 2 Sets
185x3
225x3
255x3 2 Sets

CG Pull-downs
150x10
150 plus M-Band x10
150 plus MM-Band x10

DBBP
60x6
80x6
90x6

DB Rear Delts
1 Set TNF

Scott
225x3
255x1
245x2

CG Pull-downs
150x10
150 plus M-Mini Band x10
150 plus MM-Band x10

DBBP
60x6
70x6
80x6

Incline Ext
35 3 Sets

The Q
225x3
255x2
245x2

CG Pull-downs
150x10
150 plus M-Band x10
150 plus MM-Band x10

DBBP
60x10
70x10

Incline Ext
25 2 Sets

Nice to have the band back together. My
back is still stiff but I was able to work
through it. Going to be strong again.

T-Bone Strength 01/16/13

Back Assistance

Barbell Rows
4 sets of 6

DB Rows
2 sets of 10
1 set of 20

Seated and Bent Over Rear Delts
3 sets of 10

Incline Rear Delt Raises with Palms Facing Up
3 sets of 10

Leg Extensions
3 sets of 10

Calf Raises
3 sets of 10

Nothing special here. Weights moved fairly fast. Time to up the weights, intensity, and keep going towards my goal in March.

T-Bone Strength 01/14/13

ME BENCH

Back in the Shirt. Just bringing the weights down as far as I can and then pressing it back up. Goal was a decent double.

Bar
135x8
185x5
225x3
275x2
315x1
405x1
Add Super Katana 52
495x2
545x2
585x2
635x1

Close Grip
275x8
315x6
345x4

One Arm Tates
4 sets of 8

Pulldowns
3 sets of 10

Incline Rear Delt Raises
3 sets of 12

Abs

Solid session. Good to be back in my shirt. All weights were retarded easy. I got 635 to maybe a 2-2.5 board theoretically. Weights were very explosive. Very pleased day one back in my shirt. Will do singles next week and then go back up to triples the week after. Bodyweight was 316. Down from being a stomach ailment. Feeling very strong and looking the part to boot!

T-Bone Strength 01/11/13

Bodybuilding Day

Overhead Press
205x5x3

Bent Over Rows
4 sets of 6

Incline DB Bench
3 sets of 20

Hammer Curls
3 sets of 10

Cuban Rotations
3 sets of 10

Wow! The Cuban rotations with weight were freaking hard! Shows how weak rotator cuffs are. I figure if I strengthen them, then my bench could go up right? Might be a flaw in logic, but it couldn't hurt to have them stronger. Had to not lift most of this week due to illness but back on track. State is only a few weeks out!

1/10/2013 Steve Denning

Deadlifts

135x5 2 Sets
205x1 ---Sharp pain in lower back
stretched out, hung fm chinning bar, etc
205x1 ---same pain.
135x20 RDL's. Get some blood flowing
135x10 SLDL.

KB Swings 53lbsx10 3 Sets

Pretty bummed. Not a pain I could
work through very well. Felt better
after the light reps. I'll keep rehabbing
until I can train properly.

T-Bone Strength 01/07/13

ME BENCH

Reverse Band Bench
Bar
135x8
Add Bands
225x3
315x3
405x3
495x3
545x2
585x1**
615x1***!!!**PR

Rack Lockouts
405x5x3

Iso Lateral Bench Press
4 sets of 8

Rolling Triceps Extensions
3 sets of 10

Plate Loaded Pulldowns
4 sets of 10

Damn huge day today. Wasn't expecting it considering I have a stomach ailment. I think if I wasn't sick I had more in the tank. Bodyweight is slowly creeping up. Was going to go into my shirt today but due to being sick I felt that it would be best if I went raw, but went heavier than usual so that I could get an overload. Do I get a new shirt or stick with my old one? Gotta think about it...

1/6/2013 Steve Denning

Bodybuilding Day

Military Press
Bar
95x3
115x3
135x3
145x3
150x3

Incline Press
135x10
145x10
155x10

EZ-Bar Curls
65x10
65x10
65x10

Rope Push-downs
110x10
120x10
130x10

Calf Raises
2x30

Superman Abs
Bwt x2

The Q
Military Press
135x3
145x3
155x4

Incline Press
135x10
145x10

EZ-Bar Curls
65x10
65x5
65x5

Rope Push-downs
110x10
120x10
130x10

Calf Raises
Bwt 2x30

Superman Abs
Bwt x2

T-Bone Strength 01/04/13

Bodybuilding Day

Standing Overhead Press
4 sets of 6

Bradford Press
3 sets of 8

Klokov Press
3 sets of 8

T-Bar Rows
3 sets of 10
1 set of 5
1 set of 3 (7 Plates)

Side Lateral Shoulder Raises
3 sets of 10

Ez Bar Curls
3 sets of 10

Forgot to log my workout on Wednesday. Did some back assistance. Back in my shirt Monday. Going to work doubles. Training is going quite well! 

1/4/13 Steve Denning

Bench "REP Day"
Bar
135x5,x3
185x3
225x2
235x8

DB Rows
50x8
70x8 3 Sets

DB Bench Palms-in
50x15
70x15
70x15

Rolling Ext
50x10
50x10

Band Pull-aparts
Mini x15
Mini x15

Scott
After warm-up
205x8

DB Rows
50x8
70x8 3 Sets

DB Bench
50x15
65x15
65x15

Rolling Ext
40x10
40x10

Band Pull-aparts
Mini x15 3 Sets

Rep Day ends the 1st 3 weeks of Cube
Training on the bench. Heavy-Speed-Reps.

1/3/2013 Steve Denning

Deadlifts

135x5
205x3
275x1
305x1x2

RDL
205x8x2

DB Rear Delts
3x10

Still dealing with being sick. Worked on
start form, much better after watching the
Lillibridge family do deads on Youtube. I'm
going to move Deads/Squats from Wednesday
to Thursday. Losing fat weight like I stole it...

T-Bone Strength 12/31/12

ME BENCH

Raw Bench
Bar
145x10
195x5
235x5
285x3
335x3
375x3
415x3x3
335x3x3 Close Grip and Paused

Decline Bench
5 sets of 5

Floor Lockouts
Worked up to 555x2

Pushdowns
3 sets of 20

Pulldowns
4 sets of 10

Found out the bars at the gym I lift at weigh 55lbs empty! I did repetitions with 415! Stronger? Indeed I am!