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