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.
3/28/13
3/24/13
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.
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.
3/22/13
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.
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.
3/18/13
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.
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
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.
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.
3/14/13
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?
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?
3/13/13
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!
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!
3/11/13
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
1-Arm DB Press
25x10
50x10
70x7 Right
70x4, x2, x1 Left
Tates
40x10
50x15
50x12 TNF
Seated DB Incline Curls
30x11
30x10 TNF
3/8/13
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.
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.
3/3/13
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.
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.
3/1/13
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.
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!
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!
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