9/28/2013 Catalina Benchers

Steve

Reverse-Band Bench Rows
Dbl Minis and Choked Blue Bands
5 Sets of 15

Seated DB Power Cleans
4 Sets of 10

9/26/2013 Catalina Benchers

Bench Day

Bar
135x10
185x3
225x2
Add Choked M-Minis & 1-B
315x3
Put on SK, Straight Weight
405x1 3-Board
470x1 3-Board
495x1 3-Board 15lb PR *

Super Ram 3-B, Straight Weight
315x20

CG Lat Pull-downs
150x20 3 Sets

Triceps Complex x2
Womacks plus Rev-Grip Push-downs,
and Overhand-Grip Push-downs

Scott
After Warm-up:
Reverse-Band Choked M-Minis
315x1 1-Board misgrooved 2nd rep
355x1 3-Board
Add Slingshot
315x7

Tricep Complex

The Q
After Warm-up:
Rev-Band Choked M-Minis
315x3 1-Board
385x1 3-Board
Add Slingshot
315x10 3-Board

Upper-Back

Big T
After warm-up (405x1 raw):
Add Mad Dog Slingshot
585x1 1-Board
Put on SK
635x1 3-Board
675x1 3-Board
Add Mad Dog
405x20 3-Board

Pin Lockouts
Decline Triceps Extensions

Good stuff.

9/22/2013 Catalina Benchers

Accessory Night

2-Second Pause CG Bench
After warm-up
235x4 3 Sets

Palms-in Incline DB Press
60x10 3 Sets

1-Arm Pushdowns
60x15

JM Press
135x10, x10, x10

Rope Curls
130x50

The Q

2-Second Pause CG Bench
215x4 3 Sets

Palms-in Incline DB Press
50x10 3 Sets

JM Press
135x10,x10,x10

Rope Curls

Big T

2-Second Pause CG Bench
335x4 3 Sets

DB Incline Press
100x10 3 Sets

I had to leave early so I'm not
sure how Tony finished up. Andrew
was way under the weather and it
was good of him to do what he did.
My energy was low so I poured it
into the Paused Benches. Scott was
OT but will make up training later.

9/21/2013 Steve Denning

Upper-Back Day

Reverse-Band Bench Rows
Dbl Minis and Choked Blues
3x15
Dbl M-Minis and Choked Blues
3x10

Face Pulls
100x15
4 Sets

DB Rear Delt Swings
30lbs x 1-Minute

25 Minutes.

9/19/2013 Catalina Benchers

Steve
Bar
135x10
185x3
225x3
275x1
Put on Super Ram
315x1
335x1
365x1
405x0 NDE (Near Death Experience)

Tricep Death
245x4 2-Board
245x4 3-Board
245x10 4-Board

Tricep Complex
Womacks Plus
Reverse Grip and Overhand Grip
Pushdowns: x3

CG Lat Pull-downs
130x20 3 Sets

Band Cross-overs
Minis x 1-Minute

Scott
2-Board
265x3
3-Board
280x1
285x1
300x0 Several close misses

Tricep Death
225x5 2-Board
225x5 3-Board
225x9 4-Board

Tricep Complex
x1 maybe 2?

Big T
405x1
Put on Mad Dog SS
455x1
505x1
2-Board 505x3

Tricep Death
315x8 2-Board
315x8 3-Board
315x10 4-Board

Tricep Floor Extensions

Band Cross-overs

Pretty good 1st workout towards
IPL Worlds Championships Nov 10.

9/16/2013 So Cal Powerlifting Championships Results

Steve
1st Lift: 330 Good
2nd Lift: 347 Good
3rd Lift: 402 Miss

Scott
1st Lift: MIA...Oops
2nd Lift: 245 Good
3rd Lift: 270 Good

Biggest meet I've ever seen. Maybe 200 lifters plus
friends, family and gym members. About 120 degrees
inside. USPA did a great job keeping two platforms
going non-stop. Finished up just before 11pm. Yikes.
Scott lifted great and had more in him. Our goal was
to qualify for the World Championship in November
and that was accomplished.

9/12/2013 Island Powerlifting

Bench Day
Raw 3-Board / 4-Board

315x3 3-Board
365x1 4-Board

Reverse-Band Bench Rows
4x12

Scott
275x3 3-Board
315x1 4-Board

Reverse-Band Bench Rows
4x12

The Q
315x2 close miss on 3rd 3-Board
325x1 4-Board
345x1 4-Board

Rev-Band Bench Rows

Tricep Complex

Finisher: M-Mini Ext x 1-Minute

Big T
405x3 3-Board
440x3 3-Board
465x3 3-Board
505x1 4-Board
515x1 4-Board

Rev-Band Bench Rows

Tricep Complex

Dan Z
315x3 3-Board
335x3 3-Board
345x3 3-Board
365x0
365x1 4-Board

Rev-Band Bench Rows

Tricep Complex

Finisher: M-Mini Tricep Ext x 1-Minute

Heavy Fun.

9/10/13

A Titan Super Ram is enroute and
should be a great tool for overload
and injury prevention.

Scott and I are lifting Saturday with
the express purpose of qualifying
for the World Championships in
November.

9/5/2013 Avalon Powerlifting

Bench Day

Steve
Bar
135x10
185x3
225x3
275x1 Paused
Put on 54" Boiled Poncho
325x1 Full Commands Opener
345x1 Full Commands 2nd Att.

Tricep Death
225x8 2-B
225x6 3-B
225x9 4-B

Rev-Grip Push-downs
1xTNF
Overhand-Grip Push-downs
1xTNF

The Q
Hit 245x1
Had some left shoulder pain
and wisely called it a day.

Scott
245x1 Full Commands Opener
265x1 Full Commands 2nd Att.
285x1 2-B Miss
315x1 Rev-Bands

Tricep Death
225x6 2-B
225x5 3-B
225x4 4-B

Big T
405x2 SS
Put on SK
495x1 4-B
585x1 3-B/2-B
615x1 2-B

Tricep Death
315x5 2-B
315x5 3-B
315x5 4-B

Rev-Grip Push-downs
1xTNF

I was not feeling it today but
hit an easy opener and 2nd in
a loose shirt. Q had some shoulder
pain and will be doing band pull-
aparts in the days ahead. Scott
is looking ready to get it done. Tony
was very strong and is getting used to
single-ply again.

9/4/2013 Avalon Gym

Dan Z

Iron Chamber Gym Chart
CG Slingshot 330 Column

255x6
270x4
305x2
295x3
255x6

Reverse-Grip Push-downs
2 Sets TF

And More...

9/1/2013 Lower-Half Bench Day

Steve

1.5 Bench
135x4
185x4
225x4
235x4
245x4*
245x4*

JM Press
165x TNF 1-Minute Rest
165x TF 1-Minute Rest
165x TF

Reverse-Grip Push-downs
120x TF

Rear Delt Crossovers
Minis x 1-Minute

Rope Curls
130 x 50 Reps

The Q

1.5 Bench
135x4
185x4
205x4
225x4*
225x4*

JM Press
135x TNF 1-Minute Rest
135x TNF 1-Minute Rest
135x TNF

Rope Curls
120 x 50 Reps

Scott

1.5 Bench
135x4
185x4
205x4
225x4*
225x3

JM Press
135x TNF 1-Minute Rest
135x TNF 1-Minute Rest
135x TNF

Reverse-Grip Push-downs
120 x TF

Rear Delt Crossovers
Minis x 1-Minute

Rope Curls
120 x 50 Reps