8/29/2013 Steve Denning

Bench Day
135x10, x3
185x3
225x2
275x1
315x1 3-Board
Put on SK
315x3 "Bounces" to seat shirt
455x1 4-Board
505x1 4-Board
425x1 1-Board

Tricep Death
235x4 1B
235x4 2B
235x4 3B
235x4 4B

Again
235x4 1B
235x4 2B
235x3 3B

WG Push-downs
1 Set TF (120lbs I think)

The Q
275x1
Put on Rev-Minis
315x1
335x0

Scott
275x1 Bam!
Rev-Minis
315x1

Tricep Death
225x4 1B
225x4 2B
225x4 3B
225x4 4B

Again
225x4 1B
225x4 2B
225x4 3B

Big T
405x1 Raw!
455x0
Put on Overkill
585x1 4B
675x1 4B

Tricep Death
274x4 1B/2B/3B/4B (x10)

295x4 1B/2B/3B/4B

Dan Z
315x3 2 Sets
315x2
405x0 4B

Tricep Death
235x4 1B/2B/3B/4B(x10)

235x4 1B/2B/3B/4B

WG Push-downs
Some x alot

Good training.

8/27/2013 Steve Denning

Remember these? Tricep Death is coming back! With and without Reverse-Bands. This movement should really be called "Goodbye Tricep Weakness".

T-Bone Strength 08/26/13

Back and Biceps

Barbell Rows
Rest Pause
225x15x15x15

Double Underhand Barbell Rows
Worked up to 315x20

Fat Guy Pullups
3 sets

Ez curl bar curls
3 sets of 15

DB Curls
3 sets of 15

Done. Good to get some work in. 315x20 was a PR I think. Good to know I can handle that kind of weight that easy. Staying dedicated.

8/25/2013 Steve Denning

Accessory Day
DBBP
25x10
45x10
70x8
90x17* 1-Minute Rest
90x3 1-Minute Rest
90x1

Incline DB Extensions
30x20 Lots of elbow pain.

Tricep Complex:
WG Push-downs
Rev-Grip Push-downs
NG Push-downs
Rope OH Ext
Rope Pushdowns

Band Rear Delts
Minis x 1-Minute

Rope Curls
120x50

Scott
DBBP
75x20
75x12
75x10

Incline DB Ext
3 Sets TF

Band Rear Delts
Minis x 1-Minute

EZ-Bar Curls
1-Set Forever...

The Q
DBBP
65x15
65x10
65x10

Incline DB Ext
3xTF

Band Rear Delts
Minis 1-Minute

Big T
DBBP
100x30
100x20
100x15

Tricep Complex

Band Rear Delts
Minis x 1-Minute

Curls
Did you do curls?

Good training. Working the
lower half of the bench. Tris
were hit hard though I know
I can't do extensions any-
more. I am currently using
alot of supplements: Vitamins,
Fish Oil, PES Erase, Con-Crete
Creatine, and Whey Protein. I
feel a difference in recovery.

8/23/2013 Steve Denning

Scott
Iron Chamber Gym Chart
290 Column*
225x6
240x4
270x2
255x3
225x6

245x1 Full Commands

8/22/2013 Steve Denning

Bench Day
Bar
135x10
185x3
225x2
Put on 54" F-6 Poncho
315x1
365x1
Put on SK
365x1 2-B Height
385x1 1-B Height
405x1 "               "
"                          "

Slingshot
295x7 (2-rep increase)

Bench Rows
Dbl Minis + Choked Blues
3 Sets of 12

1-Arm Band Extensions
1-Minute each

Big T
Alternate Slingshot and 3-Board Press
405x3 2 Sets of each
365x3 3-B
295x10 SS

Bench Rows
Alot

That was it. Need a clean 365
on Sep 15 to qualify for Worlds.
Too light for my good shirts, abit
heavy for the Poncho. I'll look
thru my shirt collection for the
right shirt.
*Actually I misread the IPL qualifications
for my age division.
A class-2 Single Ply bench is 270.1lbs.
I know...not a very good bench. So
I am doing the So Cal Meet in Long
Beach on Sept 15th and hit a qualifying
number.

T-Bone Strength 08/19/13

Back and Arm Assistance

DB Rows
5 sets of 10

Fat Guy Pull Ups
3 sets of 10

Fat Grip Barbell Shrugs
3 sets to failure

Barbell Curls
135x8 (3 sets)

3 way shoulders
1 set to failure

Plate Raises
1 set to failure

Good session. Back and arms are full of blood and life is good. Will start to log my extra training sessions here. Need to keep track of my what I'm doing with my assistance work.

8/18/2013 Steve Denning

Lower Half Bench Day

1-1/2 Bench
Bar
135x10
Start 1-1/2 Bench w/pauses
185x4
225x4
235x4
235x4
240x4

JM Press
155x10
155x20,30-sec rest
155x7 TF

WG Push-downs
100lbs TF

Band Pull-aparts
3x20

Scott
1-1/2 Bench
225x3 2 Sets
225x4 2 Sets

JM Press
135 2 Sets Rest/Pause

WG Push-downs
100lbs TF

Big T
1-1/2 Bench
315x2, 315x2 (Haha, had to reset)
315x4 3 Sets

Tricep Complex

Band Pull-aparts

Sunday evenings have taken a
turn for the serious. Going to
get stronger on this medicine!

8/16/2013 Steve Denning

Bench Day
Bar
135x10,x3
185x3
225x2
Put on modified 52" SK
4-Board
315x2
405x1
425x1
455x1
3-Board
435x1
No Board Bounces
405x2 Pressed 1st, missed 2nd.

Slingshot Pinky on Rings
295x5

Bench Band Rows
Dbl Minis + Choked Blues
3x10

One-Arm M-Mini Band Ext
1-Minute each

Scott
After warm-up
225x5
245x2
265x1
3-Board
225x12
315x0 close miss

Big T
After warm-up
3-Board
405x5
Put on Overkill
4-Board
495x2
585x1
3-Board
635x0 NT

Tricep Complex
Bench Band Rows

Scott looked very strong considering
he took his heaviest attempts after
high-rep sets. Tony was off abit but
got the work done. I'm committing
to the SK and working it down
to the chest. Andrew...you are an
integral part of this group and we
are less effective without you!

8/11/2013 Steve Denning

Accessory Day
Incline Press
135x20

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Scott
Incline Press
155x14, x7, x5
45-sec between each

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Concentrations Curls
3x10

PFC Miles
Incline Press
155x20,x12,x10
45-sec between each

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Rope Curls
110x50

Big T
Incline Press
225x20,x12,x9
45-sec between each

Green Band Push-downs
100 Reps

Band Rear Delts
1-Minute

Tricep Complex
Push-downs + OH Ext
3 Sets + 1 Set

Thats all.

8/10/2013 Steve Denning

Norwalk Bench Meet

Warm-ups felt ok. My last shirtless rep of 315
with a slingshot was a bit "grindy" at the top and
I thought, Uh Oh.

Shirted up and did:
335x2 3-Board
385x1 3-Board and 2-Board (each)
Weights moved with good speed.

Opener: 185 Kilos. Hovered a quarter inch
off my chest , finally got a press command. I
knew I'd been holding it too long and had the
spotters take it. Uh Oh.

2nd Attempt: 185 Kilos. Came down much
easier. Popped up to 3/4 and was moving but
too slowly. Missed.

3rd Attempt. Same weight. Popped to 3/4
again but wasn't moving.

Dan Z.

Opener: 185 Kilos. Went up with good speed.
Forgot to wait for the "Rack" command. Red
lights but no problem. Going up in weight.

2nd Attempt: 190 Kilos. Start - Press - Rack.
2 Whites. One red light for a hovering butt
cheek, lol.

3rd Attempt: 195 Kilos. Butt came up. Pressed
out no problem. Lift not approved.

1st Place Open and Master's 275lb Class.
Qualified for IPL Worlds in Las Vegas. Not
a bad first meet! We'll adjust Dan's set-up
so this butt coming up stuff wont be an issue
and he'll be good to go.

8/2/2013 Steve Denning

Bench Day
Bar
135x10
Reverse-Green Bands
225x3
315x1
365x0 miss
Add Slingshot
405x1
Delete Slingshot
365x1

One-Arm Extensions
135x1??

Bench Press Rows
Green-Bands x10

Scott
Reverse-Bands
315x1
365x0 close miss
315x3

The Q
Reverse-Bands
365x1
405x0 miss
Add Slingshot
405x1

Dan Zumer
Reverse-Bands
365x1
405x1
425x1
Add Slingshot
455x1
Delete Slingshot
405x1

One-Arm Extensions
135xa few

Bench Rows
Green-Bands x10

Big T
Reverse-Bands
405x1
495x0 miss
Add Multi-ply Overkill and 3-Board
585x1
675x1
765x1
815x0 miss

Full Range Rev-Bands, Raw
405x4

One-Arm BB Extensions
135xA Bunch

Lots of fun. Andrew and Dan looking
stronger. Tony almost himself. I tied
a PR with 365 but expected more. Scotty
looking strong too. War drums in the distance...