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.