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.
2/28/13
2/24/13
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.
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
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.
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.
2/21/13
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
Stationary Bike 3-minutes
Hip Rotations
Calf Stretch
Back Roller
Squats
Bwt x 5
65x5
155x5
165x5 4 Sets
2/17/13
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.
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.
2/15/13
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.
"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.
2/14/13
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.
Full SSB Squats
Barx5
155x5x5
ATG, 5lb plate under heels. No pain in back
or hip. Going up slowly.
2/11/13
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
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
2/10/13
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.
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.
2/9/13
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.
Aug 10: Single-ply Bench in Norwalk CA. Chuck's meet.
Nov: IPL World in Las Vegas.
2/8/13
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
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
2/7/13
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.
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.
2/1/13
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
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
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