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.