Sunday Night
Spoto Press
Bar
135x8
185x4
205x4 4 Sets 7.5RPE to 8.5RPE
Paused DB Incline Rwos
45x6 4 Sets
CG 3-Board Press
205x6 4 Sets 7.5RPE to8.5RPE
Still not hitting on all cyclinders. Pushed
it as much as I thought I should. Will
rest up and consider a lower RPE deload
for Thursday.
12/28/14
12/27/14
12/27/2014
Specificity
As I want to get better in the competition
bench press, I need to be more specific in
practice. My benching is now all paused.
I use the RPE scale to meet goal fatigue
limits and I plan on getting the RTS Manual
in the near future.
In finding ways to track my training, volume
is an obvious area. So if we accept that the only
100% specific lift is a paused bench how do we
track bench movements similar to but different
than the competition bench press.
Here's what I'm getting to and I'm thinking out
loud (or online) so this just me trying to improve
my own training. The further away we get from
the competition bench, the efficacy is reduced
based upon the differences.
What are the variables to a paused bench press?
1. Paused, Touch-n-Go, Isometric
2. Competition Grip, Narrow, Wide, Reverse
3. Full-Range, Partial-Range
4. Horizontal Bench, Incline, Decline
5. Straight Weight, Bands, Chains, Slingshot.
6. Barbell, Dumbells, Specialty Bar
So to penalize the lack of specificity in a non-
competitive press, I propose reducing the
volume based on the variables. Just some
raw thoughts on the subject.
As I want to get better in the competition
bench press, I need to be more specific in
practice. My benching is now all paused.
I use the RPE scale to meet goal fatigue
limits and I plan on getting the RTS Manual
in the near future.
In finding ways to track my training, volume
is an obvious area. So if we accept that the only
100% specific lift is a paused bench how do we
track bench movements similar to but different
than the competition bench press.
Here's what I'm getting to and I'm thinking out
loud (or online) so this just me trying to improve
my own training. The further away we get from
the competition bench, the efficacy is reduced
based upon the differences.
What are the variables to a paused bench press?
1. Paused, Touch-n-Go, Isometric
2. Competition Grip, Narrow, Wide, Reverse
3. Full-Range, Partial-Range
4. Horizontal Bench, Incline, Decline
5. Straight Weight, Bands, Chains, Slingshot.
6. Barbell, Dumbells, Specialty Bar
So to penalize the lack of specificity in a non-
competitive press, I propose reducing the
volume based on the variables. Just some
raw thoughts on the subject.
12/26/2014 Steve Denning
Bench Day
Paused Bench
Bar
135x10
185x3
225x2 8RPE
245x1 9RPE
255x1 9.5RPE
305x1 9RPE Paused Slingshot
325x1 10RPE Paused Slingshot
Paused Reps
215x3 Sets 1-3 8RPE
215x3 Sets 4-5 8.5RPE
215x3 Last Set 9RPE
Hammer Curls 40 TNF
Cut it short, not feeling right. Got all the benching
in, skipped DBBP and DB Rows. Since I knew I
wasn't on I didn't go past 255 on paused bench. Old
habits die hard and I made my last slingshot bench
a max effort. Should have just hit 315 and gone home.
Using the RPE system allows you to hit the fatigue
goal for the day regardless of how you feel. I'll try
harder to do that and not turn everything into a max
effort situation. I paused extra long on the 325 and it
was a true 10RPE. Lol.
Paused Bench
Bar
135x10
185x3
225x2 8RPE
245x1 9RPE
255x1 9.5RPE
305x1 9RPE Paused Slingshot
325x1 10RPE Paused Slingshot
Paused Reps
215x3 Sets 1-3 8RPE
215x3 Sets 4-5 8.5RPE
215x3 Last Set 9RPE
Hammer Curls 40 TNF
Cut it short, not feeling right. Got all the benching
in, skipped DBBP and DB Rows. Since I knew I
wasn't on I didn't go past 255 on paused bench. Old
habits die hard and I made my last slingshot bench
a max effort. Should have just hit 315 and gone home.
Using the RPE system allows you to hit the fatigue
goal for the day regardless of how you feel. I'll try
harder to do that and not turn everything into a max
effort situation. I paused extra long on the 325 and it
was a true 10RPE. Lol.
12/22/14
12/21/2014 Steve Denning
Volume Day
Spoto Press 2-Sec Hold at 1"
185x3
205x3 8RPE
225x3 9RPE
225x3 9 1/2RPE
225x3 9 1/2 RPE
DB Paused Incline Row
35x6
45x6 3 Sets
CG 3-Board 1" fm Smooth
205x3 8RPE
225x3 8 1/2RPE
245x3 9 RPE
245x4 9 1/2 RPE
245x3 9 1/2 RPE
225x3 9RPE
Hammer Curls
40x10 3 Sets
Cable Flyes
40x15
50x15
DB Arnold Press
3x10
Bringing the RPE's up, just gotta
be careful not to make this an "M.E."
Day. The setup for the Cable Flyes
was wonky, needs to be thought out
much better. Very satisfied with my
training. Supplements right now are
whey powder and Leucine powder.
Spoto Press 2-Sec Hold at 1"
185x3
205x3 8RPE
225x3 9RPE
225x3 9 1/2RPE
225x3 9 1/2 RPE
DB Paused Incline Row
35x6
45x6 3 Sets
CG 3-Board 1" fm Smooth
205x3 8RPE
225x3 8 1/2RPE
245x3 9 RPE
245x4 9 1/2 RPE
245x3 9 1/2 RPE
225x3 9RPE
Hammer Curls
40x10 3 Sets
Cable Flyes
40x15
50x15
DB Arnold Press
3x10
Bringing the RPE's up, just gotta
be careful not to make this an "M.E."
Day. The setup for the Cable Flyes
was wonky, needs to be thought out
much better. Very satisfied with my
training. Supplements right now are
whey powder and Leucine powder.
12/18/14
12/18/2014 Steve Denning
Bench Day
Paused Bench Press
Bar
135x10
185x3
225x1
245x1 8.5RPE
260x1 9.5RPE
300x1 Slingshot 8RPE
320x1 Slingshot 9RPE
Paused Reps
215x3 6 Sets
Started at about a 7.5RPE and
finished last set at almost 9RPE.
DBBP
70x12 3 Sets
DB Rows
55x15 2 Sets
Weights are increasing with same RPE's.
I started the rep sets higher than my top
sets last week and couldn't get to a 9RPE.
So, I'm benching more and benching more
specifically for competition, paused benches.
I haven't hit direct tricep work lately and I
seem to be benching better, for now at least.
Benching twice a week, though Sunday
training is more for hypertrophy and strength
where Thursday I bench more for strength and
throw in DBBP as a finisher.
Paused Bench Press
Bar
135x10
185x3
225x1
245x1 8.5RPE
260x1 9.5RPE
300x1 Slingshot 8RPE
320x1 Slingshot 9RPE
Paused Reps
215x3 6 Sets
Started at about a 7.5RPE and
finished last set at almost 9RPE.
DBBP
70x12 3 Sets
DB Rows
55x15 2 Sets
Weights are increasing with same RPE's.
I started the rep sets higher than my top
sets last week and couldn't get to a 9RPE.
So, I'm benching more and benching more
specifically for competition, paused benches.
I haven't hit direct tricep work lately and I
seem to be benching better, for now at least.
Benching twice a week, though Sunday
training is more for hypertrophy and strength
where Thursday I bench more for strength and
throw in DBBP as a finisher.
12/14/14
12/14/14 Steve Denning
Sunday Night
Spoto Press 2-Second Hold 1" off chest
135x4
155x4
175x4
185x4 7.5 RPE
205x4 8.0 RPE
205x4 8.5 RPE
DB Paused Incline Rows
30x6 2-Second Hold at max height
40x6 3 Sets
CG 3-B Press 1" from smooth
185x8 7.5 RPE
205x8 8.0 RPE
225x8 9.0 RPE
205x8 8.5 RPE
Incline DB Flyes
30x12
40x12 3 Sets
Hammer Curls
30x10
40x10 2 Sets
I didn't hit the RPE's I wanted but very
happy with this training. As I get more
familiar with judging 7.5 thru 9.5 RPEs
I'll hit the amount of fatigue I'm programming
into my training. Looking for more
specific benching volume. I've brought my
grip out a bit more, and sit the bar much
deeper into my hand. Excited about training
for the first time in awhile.
Spoto Press 2-Second Hold 1" off chest
135x4
155x4
175x4
185x4 7.5 RPE
205x4 8.0 RPE
205x4 8.5 RPE
DB Paused Incline Rows
30x6 2-Second Hold at max height
40x6 3 Sets
CG 3-B Press 1" from smooth
185x8 7.5 RPE
205x8 8.0 RPE
225x8 9.0 RPE
205x8 8.5 RPE
Incline DB Flyes
30x12
40x12 3 Sets
Hammer Curls
30x10
40x10 2 Sets
I didn't hit the RPE's I wanted but very
happy with this training. As I get more
familiar with judging 7.5 thru 9.5 RPEs
I'll hit the amount of fatigue I'm programming
into my training. Looking for more
specific benching volume. I've brought my
grip out a bit more, and sit the bar much
deeper into my hand. Excited about training
for the first time in awhile.
12/11/14
12/11/2014 Steve Denning
M.E. Day
Pause Bench
Bar
135x10
185x3
225x1
240x1 8.5RPE
250x1 9RPE Better bar speed than last week
Subtotal Volume: 1270lbs
Pause Slingshot Bench
295x1 8RPE
315x1 9RPE Better bar speed than last week, 5lbs heavier
Subtotal Volume: 610lbs
Pause Reps
205 6 Sets of 3. Started at an easy 8RPE and increased to
almost a 9RPE.
Subtotal Volume: 3690lbs
DBBP
70x10 2 Sets. Started elbows in and turned elbows out
during the lift. Not assigning an RPE but that last set
was tough to finish.
Subtotal Volume: 1400lbs.
DB Rows
50x15 2 Sets.
Total Press: 6,970lbs
Lifts were definetely easier and felt lighter
today. No elbow pain at all. Stayed aways from
all direct triceps work. Getting stronger.
Pause Bench
Bar
135x10
185x3
225x1
240x1 8.5RPE
250x1 9RPE Better bar speed than last week
Subtotal Volume: 1270lbs
Pause Slingshot Bench
295x1 8RPE
315x1 9RPE Better bar speed than last week, 5lbs heavier
Subtotal Volume: 610lbs
Pause Reps
205 6 Sets of 3. Started at an easy 8RPE and increased to
almost a 9RPE.
Subtotal Volume: 3690lbs
DBBP
70x10 2 Sets. Started elbows in and turned elbows out
during the lift. Not assigning an RPE but that last set
was tough to finish.
Subtotal Volume: 1400lbs.
DB Rows
50x15 2 Sets.
Total Press: 6,970lbs
Lifts were definetely easier and felt lighter
today. No elbow pain at all. Stayed aways from
all direct triceps work. Getting stronger.
12/7/14
December 7th, 2014 Pearl Harbor Day
Sunday Night
Wide Grip Bench
135x6
155x6
175x6
185x6
CG 3-B 1-inch from smooth
205x12
205x6
*I skipped 3 sets of DBBP
programmed for tonight due
to elbow pain.
Seated Rows
130x20 2 Sets superset with
Band Reverse Flyes
2 Sets of 15
Elbow pain in left elbow,
especially on the close grips.
I'm pretty sure the rolling
extensions the other day got
the elbow inflamed. I think
it'll go away with rest and no
more rolling extensions.
Wide Grip Bench
135x6
155x6
175x6
185x6
CG 3-B 1-inch from smooth
205x12
205x6
*I skipped 3 sets of DBBP
programmed for tonight due
to elbow pain.
Seated Rows
130x20 2 Sets superset with
Band Reverse Flyes
2 Sets of 15
Elbow pain in left elbow,
especially on the close grips.
I'm pretty sure the rolling
extensions the other day got
the elbow inflamed. I think
it'll go away with rest and no
more rolling extensions.
12/5/14
12/5/2014 Steve Denning
Bench Day Catch-up
Paused Bench Press
Bar
135x10
135x5
185x3
225x1
240x1
250x1
295x1 Slingshot
305x1 Slingshot
TNG Bench Reps
195x12
195x6
DB Flyes
40x12 3 Sets
Tates
30x10
35x10
40x10 2 Sets
Rope Push-downs
100x5
110x5
120x5
130x5
120x5
110x5
100x5
Better. Thanks for your encouragement Tony.
Trying to get back on track.
Paused Bench Press
Bar
135x10
135x5
185x3
225x1
240x1
250x1
295x1 Slingshot
305x1 Slingshot
TNG Bench Reps
195x12
195x6
DB Flyes
40x12 3 Sets
Tates
30x10
35x10
40x10 2 Sets
Rope Push-downs
100x5
110x5
120x5
130x5
120x5
110x5
100x5
Better. Thanks for your encouragement Tony.
Trying to get back on track.
12/1/14
11/30/14 Accessory Night
CAT Bench
Bar
135x10
175x5x5 using cat protocol
DBBP
60x17
60x17
60x16
Rolling Extensions
35x15 3 Sets
Reverse Flyes
2x20 Mini Bands
OK. My strength is at an all-time
low. But I'm doing what I need to
to fix it. The CAT benches were
not popping off my chest very well,
DB Bench got tough on the 3rd set
with 60lbs and the extensions were
a big effort. Enjoyed the training
very much and getting strong is always
fun.
Bar
135x10
175x5x5 using cat protocol
DBBP
60x17
60x17
60x16
Rolling Extensions
35x15 3 Sets
Reverse Flyes
2x20 Mini Bands
OK. My strength is at an all-time
low. But I'm doing what I need to
to fix it. The CAT benches were
not popping off my chest very well,
DB Bench got tough on the 3rd set
with 60lbs and the extensions were
a big effort. Enjoyed the training
very much and getting strong is always
fun.
11/27/14
11/27/2014 Bench Day
Happy Thanksgiving!
EDM Bench
Bar
135x10
135x5
185x3
225x1
235x1
245x1
235x1
195x13
195x8
DB Flyes
50x10 4 Sets
Tates
35x20
45x15 2 Sets
= 50 reps
Green Band Push-downs 1x50
CG Pulldowns
110+Dbl Mini Band
2x17
1x16
=50 Reps
Lifted after eatting my 2nd T-Day
Dinner. Don't be like me.
EDM Bench
Bar
135x10
135x5
185x3
225x1
235x1
245x1
235x1
195x13
195x8
DB Flyes
50x10 4 Sets
Tates
35x20
45x15 2 Sets
= 50 reps
Green Band Push-downs 1x50
CG Pulldowns
110+Dbl Mini Band
2x17
1x16
=50 Reps
Lifted after eatting my 2nd T-Day
Dinner. Don't be like me.
11/23/14
11/23/2014 Steve
Sundat Night
CAT Bench Press
Bar
135x5
150 5x5
DBBP
50x17
50x17
50x16
= 50 Reps
Military Press
95 3x12
Monster Mini-Band Push-downs
About 1-minute or more. First on knees to
failure then stood up and went to failure.
DB Rows
55x17
55x17
55x16
= 50 Reps
Listened to vintage Clapton the whole time.
Excellent, lol. Week One of the new routine is
over and I like it. It's tough and thats what I need.
In case one of my training partners is checking this
out...I am starting very very light so don't look at
my numbers yet. The basics are: An "Everyday Max"
something I can easily make anytime plus some singles
a little lighter. Then a balls-out set at 70% of that and
a 50% set following that, trying to get at least half
the reps of the 1st set. DB Flyes and triceps for lots
of volume. Upper back usually finishes off both
workouts. The second workout focuses on
Compensatory Accelleration Training in a 5x5
format. Again I've started very light will increase
every week into the 80% range. DB Bench using
the "350 Method", Military Press 3x12, and Rows
complete Sunday night's training. I believe I
have corrected a big technique issue that will give
me a shot in the arm, So I'm excited to train for the
first time in awhile.
CAT Bench Press
Bar
135x5
150 5x5
DBBP
50x17
50x17
50x16
= 50 Reps
Military Press
95 3x12
Monster Mini-Band Push-downs
About 1-minute or more. First on knees to
failure then stood up and went to failure.
DB Rows
55x17
55x17
55x16
= 50 Reps
Listened to vintage Clapton the whole time.
Excellent, lol. Week One of the new routine is
over and I like it. It's tough and thats what I need.
In case one of my training partners is checking this
out...I am starting very very light so don't look at
my numbers yet. The basics are: An "Everyday Max"
something I can easily make anytime plus some singles
a little lighter. Then a balls-out set at 70% of that and
a 50% set following that, trying to get at least half
the reps of the 1st set. DB Flyes and triceps for lots
of volume. Upper back usually finishes off both
workouts. The second workout focuses on
Compensatory Accelleration Training in a 5x5
format. Again I've started very light will increase
every week into the 80% range. DB Bench using
the "350 Method", Military Press 3x12, and Rows
complete Sunday night's training. I believe I
have corrected a big technique issue that will give
me a shot in the arm, So I'm excited to train for the
first time in awhile.
11/20/14
11/20/2014 Steve
Thursday
Starting new program based on Lift Run Bang stuff mostly. Looked like this:
EDM Bench
Bar
135x10
185x3
225x1
235x1
225x1
195x12
195x7
DB Flyes
50x10 5 Sets
Tates
25x10 2 Sets
35x10 2 Sets
40x10 1 Set
CG Pull-downs
100+Dbl Mini Band
2x17
1x16
Starting new program based on Lift Run Bang stuff mostly. Looked like this:
EDM Bench
Bar
135x10
185x3
225x1
235x1
225x1
195x12
195x7
DB Flyes
50x10 5 Sets
Tates
25x10 2 Sets
35x10 2 Sets
40x10 1 Set
CG Pull-downs
100+Dbl Mini Band
2x17
1x16
11/13/14
11/12/2014
Steve
Bench Press
225x2x3
155x15
Scott
ICG
135x6
145x4
165x2
155x3
135x6
He's back! Scott's benchin!
Bench Press
225x2x3
155x15
Scott
ICG
135x6
145x4
165x2
155x3
135x6
He's back! Scott's benchin!
11/10/14
10/09/2014 Steve and Scott
Accessory Stuff
Standing Military Press
Barx20
95x5
115x5
125x5 4 Sets
Paused JM Press
135x5 4 Sets
CG Paused BP
135x15
Scott
Pulls and Curls
Seeing a Chiro tomorrow.
Standing Military Press
Barx20
95x5
115x5
125x5 4 Sets
Paused JM Press
135x5 4 Sets
CG Paused BP
135x15
Scott
Pulls and Curls
Seeing a Chiro tomorrow.
11/6/14
11/06/2014 Steve
Iron Chamber Chart
205x6
215x4
245x2
230x3
205x6
DB Flyes
50x10
60x5 4 Sets
Dbl Mini Band Flyes
1x25
Tates
35x0
40x8
45x6
Rope Push-downs
Rest/Pause
120x12 30-sec rest
120x8
DB Shrugs
70x25 4 Sets
205x6
215x4
245x2
230x3
205x6
DB Flyes
50x10
60x5 4 Sets
Dbl Mini Band Flyes
1x25
Tates
35x0
40x8
45x6
Rope Push-downs
Rest/Pause
120x12 30-sec rest
120x8
DB Shrugs
70x25 4 Sets
11/3/14
11/2/2014 Accessory Day
Standing Military Press
Bar
65x10
100x10 2 Sets
105x10 3 Sets
NG Spoto Press
135x3
155x3
175x3
225x3
CG Pull-downs
150x20
110+Dbl Mini Band x15
KB Rows
53x20
53x15
Scott
Continues to have shoulder pain so no presses,
but did some cable rows.
Bar
65x10
100x10 2 Sets
105x10 3 Sets
NG Spoto Press
135x3
155x3
175x3
225x3
CG Pull-downs
150x20
110+Dbl Mini Band x15
KB Rows
53x20
53x15
Scott
Continues to have shoulder pain so no presses,
but did some cable rows.
10/30/14
10/30/2014 ICG Continues until Morale Improves
ICG Chart
Bench Day
195x6
210x4
235x2
220x3
195x10
DB Flyes
45x10
50x5x4
Dbl Mini Band Flyes
1x20
Tates
50x10
50x8
35x10
Hammer Curls
25x25
Bench Day
195x6
210x4
235x2
220x3
195x10
DB Flyes
45x10
50x5x4
Dbl Mini Band Flyes
1x20
Tates
50x10
50x8
35x10
Hammer Curls
25x25
10/27/14
10/26/2014 Accessory Day
Standing Military Press
120x5x5
Spoto Press
135x4, x2
CG Pulldowns
110 + M-Mini Band
2x12
DB Shrug
70x25 2 Sets
Getting sick. Cut this stinkburger
short.
120x5x5
Spoto Press
135x4, x2
CG Pulldowns
110 + M-Mini Band
2x12
DB Shrug
70x25 2 Sets
Getting sick. Cut this stinkburger
short.
10/25/14
10/16/2014 Bench Day
Iron Chamber Chart
190x6
200x4
225x2
215x3
190x6
DB Flyes
25x5
30x5
40+Mini Band x15
Tates
25x10
30x8
35x6
Rope Push-downs
110 x 2 Rest/Pause
So, kinda starting over. Light. Will try to build
on this. Bwt is about 245.
190x6
200x4
225x2
215x3
190x6
DB Flyes
25x5
30x5
40+Mini Band x15
Tates
25x10
30x8
35x6
Rope Push-downs
110 x 2 Rest/Pause
So, kinda starting over. Light. Will try to build
on this. Bwt is about 245.
10/18/14
10/17/2014 Steve and Scott
Steve
DBBP
25x20
50x10
70x15
70x12
70x10
50x25
CG Pull-downs
3x20
Scott
DBBP
25x15
35x10
50x10
50x10
DBBP
25x20
50x10
70x15
70x12
70x10
50x25
CG Pull-downs
3x20
Scott
DBBP
25x15
35x10
50x10
50x10
10/13/14
10/12/2014 Steve and Scott
Standing Military Press
5 Sets of 10
CG Pull-downs
150x15
150+ Dbl Band x15 2 Sets
150x25
Scott
MG Pull-downs
LT. DBBP
5 Sets of 10
CG Pull-downs
150x15
150+ Dbl Band x15 2 Sets
150x25
Scott
MG Pull-downs
LT. DBBP
10/11/14
10/10/2014 Steve and Scott
Bench Day
Iron Chamber Gym Chart
210x6
225x4
235x2
210x6
CG Spotto Press
135x10 2 Sets
DB Shrugs
70x25 4 Sets
Scott
Alternated Curls and Pushdowns.
Shoulder pain prohibited any benching.
Iron Chamber Gym Chart
210x6
225x4
235x2
210x6
CG Spotto Press
135x10 2 Sets
DB Shrugs
70x25 4 Sets
Scott
Alternated Curls and Pushdowns.
Shoulder pain prohibited any benching.
10/6/14
10/5/2014 The Lone Ranger
Standing Military Press
5x5
DB Flyes
1x25, 1x20
Rope Push-downs
3xRest/Pause
Rope Curls
1x50
5x5
DB Flyes
1x25, 1x20
Rope Push-downs
3xRest/Pause
Rope Curls
1x50
10/2/14
10/02/2014 Steve
Bench Day
Barx40
135x10
185x5
225x5
300x1 (SS)
155x20
KB Rows
1x15 ss w/CG Pull-downs x15
1x10 ss w/CG Pull-downs x10
Green Ban Push-downs
2 x 30-sec.
Barx40
135x10
185x5
225x5
300x1 (SS)
155x20
KB Rows
1x15 ss w/CG Pull-downs x15
1x10 ss w/CG Pull-downs x10
Green Ban Push-downs
2 x 30-sec.
9/28/2014 Steve
Accessory Stuff
Standing Military Press
5x10
SSB Squats
2x10
DB Hammer Curls
2x10
Rope Push-down Rest/Pause
3 Sets, 30-sec rest
Standing Military Press
5x10
SSB Squats
2x10
DB Hammer Curls
2x10
Rope Push-down Rest/Pause
3 Sets, 30-sec rest
9/13/14
9/11/2014 Steve Denning
Bench Day
225x5
225x5
225x5
205x5
205x5
Green Band Push-downs
1-Minute
KB Rows
20 Reps
15 Reps
15 Reps
Pahloff Press
2 Sets of 25 Each Side
Forearm Roller
7 Reps
225x5
225x5
225x5
205x5
205x5
Green Band Push-downs
1-Minute
KB Rows
20 Reps
15 Reps
15 Reps
Pahloff Press
2 Sets of 25 Each Side
Forearm Roller
7 Reps
9/7/14
9/04/2014 Steve and Andrew
Bench Days
Sally Go Up Bench
135 x about 3-minutes.
135 x 20
CG Pull-downs
150x30 3 Sets
Andrew
Sally Go Up Bench
135 x about 2-minutes
135 x 15
CG Pull-downs
150x30 3 Sets
Sally is a bad girl.
Sally Go Up Bench
135 x about 3-minutes.
135 x 20
CG Pull-downs
150x30 3 Sets
Andrew
Sally Go Up Bench
135 x about 2-minutes
135 x 15
CG Pull-downs
150x30 3 Sets
Sally is a bad girl.
9/3/14
8/31/14 Steve and Andrew
Standing Military Press
Barx20
95x5
95x5
135x5
95x15
Tates
45x20
45x20
Rope Kickbacks
30x15
Wrist Roller
2 Sets
Andrew
Bar
95x10
135x5
95x12
Barx20
95x5
95x5
135x5
95x15
Tates
45x20
45x20
Rope Kickbacks
30x15
Wrist Roller
2 Sets
Andrew
Bar
95x10
135x5
95x12
8/29/2014 Steve and Scott
Bench Day
DBBP
25x20
45x20
60x20
60x20
KB Rows
KBx15
KBx15
DB Shrugs
70x50
Scott
DBBP
25x20
45x20
45x20
Hammer Curls
DBBP
25x20
45x20
60x20
60x20
KB Rows
KBx15
KBx15
DB Shrugs
70x50
Scott
DBBP
25x20
45x20
45x20
Hammer Curls
8/10/14
8/10/2014 Accessory Day
Steve
CG Incline Press
Bar
115x10
135x20
135x15
135x15
Incline DB Tricep Extension
30x12 3 Sets
DB Hammer Curls
50x20
Andrew
CG Incline Press
Bar
115x10
135 3 Sets. Not sure.
15/10/8 would be close
Incline DB Tricep Extensions
30x12 3 Sets
DB Hammer Curls
50x8?
Scott
Had shoulder pain from the start. Did
115x7, 135x3? and wisely called it.
I think a painfree substitute might be
Palms-in DB Bench for high reps. Maybe
3x15-20 on this night.
CG Incline Press
Bar
115x10
135x20
135x15
135x15
Incline DB Tricep Extension
30x12 3 Sets
DB Hammer Curls
50x20
Andrew
CG Incline Press
Bar
115x10
135 3 Sets. Not sure.
15/10/8 would be close
Incline DB Tricep Extensions
30x12 3 Sets
DB Hammer Curls
50x8?
Scott
Had shoulder pain from the start. Did
115x7, 135x3? and wisely called it.
I think a painfree substitute might be
Palms-in DB Bench for high reps. Maybe
3x15-20 on this night.
8/7/1014 Three Amigos and One Amigo
5RM Bench with Dbl Monster-Mini Bands
Bar
115x5
135x5
155x5
170x5
3-Board Straight Weight
295x3
225x12
Rope Push-down Rest/Pause
120x22 30-sec rest
120x8
Andrew
Bar
115x5
135x5
155x5
175x5
185x4
3-Board Straight Weight
295x4
225x10
Rope Push-downs
2 Sets, 30-sec rest in-between
Scott
Bar
115x5
135x5
155x5
3-Board Straight Weight
285x1
225x8
Rope Push-downs
2 Sets, 30-sec rest in-between
Daniel
Getting stronger.
Bands are heavy fun. Andrew was beastly today.
Bar
115x5
135x5
155x5
170x5
3-Board Straight Weight
295x3
225x12
Rope Push-down Rest/Pause
120x22 30-sec rest
120x8
Andrew
Bar
115x5
135x5
155x5
175x5
185x4
3-Board Straight Weight
295x4
225x10
Rope Push-downs
2 Sets, 30-sec rest in-between
Scott
Bar
115x5
135x5
155x5
3-Board Straight Weight
285x1
225x8
Rope Push-downs
2 Sets, 30-sec rest in-between
Daniel
Getting stronger.
Bands are heavy fun. Andrew was beastly today.
8/4/14
8/4/2014 Three Amigos
Steve
Standing Military Press
Bar
95x10
135x2
135x9.5
135x5
135x6
French Press
35x10
55x10
55x10
DBBP Palms In
45x20 2 Sets
Hammer Curls
45x12 3 Sets
Scott
Standing Military Press
135x11
135x6
135x3
French Press
35x10
55x10
55x10
DBBP Palms-in
45x20 2 Sets
Ugliest Hammer Curls I Have Ever Seen
45x12 3 Sets
Andrew Q
Standing Military Press
135x11
135x5
135x4
French Press
Same
DBBP Palms-in
Same
Hammer Curls
Same
Fun with the bros.
Standing Military Press
Bar
95x10
135x2
135x9.5
135x5
135x6
French Press
35x10
55x10
55x10
DBBP Palms In
45x20 2 Sets
Hammer Curls
45x12 3 Sets
Scott
Standing Military Press
135x11
135x6
135x3
French Press
35x10
55x10
55x10
DBBP Palms-in
45x20 2 Sets
Ugliest Hammer Curls I Have Ever Seen
45x12 3 Sets
Andrew Q
Standing Military Press
135x11
135x5
135x4
French Press
Same
DBBP Palms-in
Same
Hammer Curls
Same
Fun with the bros.
8/1/14
7/31/2014 Steve, Scott, Andrew, New Guy Daniel
Bench Day
Bar
135x10, 135x5
185x3
225x3
Put on SS
285x2
315x2
Put on new F-6
4-Board 335x2
3-Board/2-Board 335x3
1-Board 375x0 No Touch
1-1/2 Bench
135x3
205x3
CG 3-Board w/Dbl Minis
165x10 3 Sets
Tates
45x10 3 Sets
KB Rows
1x20, 1x15, 1x15
Scott
225x3
Put on SS
285x2
315x0
Rep-out
205
Andrew
225x3
Put on SS
285x2
315x1
Put on Standard 52" F6
4-Board 335x1
3-Board 335x1
2-Board 355x0
1-1/2 Bench
135x3
185x3
CG 3-Board w/Dbl Minis
135x10
135x10
135x10
New Guy Daniel
Sets of 5 with 135
Put on SS
"Assisted" Reps with 225 ( I helped)
3-Board w/135 3 Sets Assisted Reps
Tates 3x10
KB Rows 3x10
Bar
135x10, 135x5
185x3
225x3
Put on SS
285x2
315x2
Put on new F-6
4-Board 335x2
3-Board/2-Board 335x3
1-Board 375x0 No Touch
1-1/2 Bench
135x3
205x3
CG 3-Board w/Dbl Minis
165x10 3 Sets
Tates
45x10 3 Sets
KB Rows
1x20, 1x15, 1x15
Scott
225x3
Put on SS
285x2
315x0
Rep-out
205
Andrew
225x3
Put on SS
285x2
315x1
Put on Standard 52" F6
4-Board 335x1
3-Board 335x1
2-Board 355x0
1-1/2 Bench
135x3
185x3
CG 3-Board w/Dbl Minis
135x10
135x10
135x10
New Guy Daniel
Sets of 5 with 135
Put on SS
"Assisted" Reps with 225 ( I helped)
3-Board w/135 3 Sets Assisted Reps
Tates 3x10
KB Rows 3x10
7/27/14
7/27/2014 Steve
Accessory Night
CG Incline Press -350 Method
Bar
95x10
135x17
135x15 (Grip too narrow)
135x14
Palms-Facing DBBP
45x20 2 Sets
Incline DB Tricep Extensions
25x12 3 Sets
Rope Hammer Curls
110x50
Closing in on the 350 Goal on
CG Inclines. Tricep Extensions
moving as well. This training is
designed to hit upper-chest, front delts,
and triceps in a high-rep, low-intensity
way. Not sure about the DBBP, my
hope is that just getting a pump will aid
recovery and may add pec thickness.
CG Incline Press -350 Method
Bar
95x10
135x17
135x15 (Grip too narrow)
135x14
Palms-Facing DBBP
45x20 2 Sets
Incline DB Tricep Extensions
25x12 3 Sets
Rope Hammer Curls
110x50
Closing in on the 350 Goal on
CG Inclines. Tricep Extensions
moving as well. This training is
designed to hit upper-chest, front delts,
and triceps in a high-rep, low-intensity
way. Not sure about the DBBP, my
hope is that just getting a pump will aid
recovery and may add pec thickness.
7/24/14
7/24/2014 Steve
Bench Day
Bar
135x10, 135x5
185x5
225x3
Add Slingshot
285x2
305x2
315x2
1-1/2 Bench w/1" pause over chest
185x3
205x3
CG 3-Board w/Dbl Mini Bands
135x10
165x10
165x10
Tates
35x10 3 Sets
Rope Push-downs
110x20
KB Rows
1x20
1x15
1x15
Setting Rep Goals for all movements. Today
being the 1st time in awhile for alot of the
movements, I was guessing at work sets. This
was alot more volume than I've been doing
and hit me hard afterwards. Bodyweight is 248.
Bar
135x10, 135x5
185x5
225x3
Add Slingshot
285x2
305x2
315x2
1-1/2 Bench w/1" pause over chest
185x3
205x3
CG 3-Board w/Dbl Mini Bands
135x10
165x10
165x10
Tates
35x10 3 Sets
Rope Push-downs
110x20
KB Rows
1x20
1x15
1x15
Setting Rep Goals for all movements. Today
being the 1st time in awhile for alot of the
movements, I was guessing at work sets. This
was alot more volume than I've been doing
and hit me hard afterwards. Bodyweight is 248.
7/20/14
7/20/2014 Steve and Andrew
Overhead Day
Steve
Standing Press
Barx10
65x10
95x5
135x3
135x5
135x5
95x15
Triceps Dips w/Grn Bnd
3x15
Hammer Curls
45x12 2 Sets
Andrew
Standing Press
135x3
135x5
135x7
95x16
Tricep Dips w/Grn Bnd
3x15
Hammer Curls
35x12 2 Sets
Steve
Standing Press
Barx10
65x10
95x5
135x3
135x5
135x5
95x15
Triceps Dips w/Grn Bnd
3x15
Hammer Curls
45x12 2 Sets
Andrew
Standing Press
135x3
135x5
135x7
95x16
Tricep Dips w/Grn Bnd
3x15
Hammer Curls
35x12 2 Sets
7/17/14
7/17/2014 Steve and Andrew
Bench Day
Raw Bench w/Dbl Monster Minis
Barx10
135x10
155x10*
3-Board Straight Weight
285x3
CG 3-Board w/Dbl M-Minis
135x15
135x13
KB Rows
1x20
1x15
1x15
Andrew
Raw Bench w/Dbl Monster Minis
Barx10
135x10
135x10
CG 3-Board Straight Weight
285x3
CG 3-Board w/Dbl M-Minis
135x8
135x10
KB Rows
1x25
1x25
Starting prep for Long Beach Open
on Oct 5th. Next week, getting in a
shirt. Dbl Monster Minis add approx
80-90lbs at the top.
Raw Bench w/Dbl Monster Minis
Barx10
135x10
155x10*
3-Board Straight Weight
285x3
CG 3-Board w/Dbl M-Minis
135x15
135x13
KB Rows
1x20
1x15
1x15
Andrew
Raw Bench w/Dbl Monster Minis
Barx10
135x10
135x10
CG 3-Board Straight Weight
285x3
CG 3-Board w/Dbl M-Minis
135x8
135x10
KB Rows
1x25
1x25
Starting prep for Long Beach Open
on Oct 5th. Next week, getting in a
shirt. Dbl Monster Minis add approx
80-90lbs at the top.
7/13/14
7/13/2014 Steve Denning
Overhead Day
Steep Incline Press, Close Grip
135x15
135x15
135x6
DB Extension, 1-Arm
25x12 2 Sets
Hammer Curls
45x12 2 Sets
This is the kind of volume I'm looking for
on Sunday night. An overhead or steep
incline press, direct tricep work, and some
curls. I may include planks and Palhoff Press
as a finisher in the future.
Steep Incline Press, Close Grip
135x15
135x15
135x6
DB Extension, 1-Arm
25x12 2 Sets
Hammer Curls
45x12 2 Sets
This is the kind of volume I'm looking for
on Sunday night. An overhead or steep
incline press, direct tricep work, and some
curls. I may include planks and Palhoff Press
as a finisher in the future.
7/11/14
7/11/2014 Last of the Mohicans
Bench Day
Steve
Bar
135x10, 135x5
185x3
225x2
255x3
260x3
4-Board 315x4
4-Board 225x12 Close-grip
Tricep Push-downs
110x18+ Mini Band30-sec rest
80x10+ Mini Band 1-Minute rest
80x10 No Band
Scott
225x3
255x3
260x2
Static Hold
315x5-sec
The Q
225x3
255x3
260x2
Tricep Push-downs
2 Sets with 30-sec inbetween
KB Rows
2 x20
Steve
Bar
135x10, 135x5
185x3
225x2
255x3
260x3
4-Board 315x4
4-Board 225x12 Close-grip
Tricep Push-downs
110x18+ Mini Band30-sec rest
80x10+ Mini Band 1-Minute rest
80x10 No Band
Scott
225x3
255x3
260x2
Static Hold
315x5-sec
The Q
225x3
255x3
260x2
Tricep Push-downs
2 Sets with 30-sec inbetween
KB Rows
2 x20
7/7/14
7/6/2014 Steve and Scott
Overhead Day
Steve
Bar
65x10
95x10
135x3
135x7
135x5
115x10
Rope Curls
110x100
Scott
Bar
135x3
135x7
135x9
115x10
Rope Curls
110x100
Steve
Bar
65x10
95x10
135x3
135x7
135x5
115x10
Rope Curls
110x100
Scott
Bar
135x3
135x7
135x9
115x10
Rope Curls
110x100
7/3/14
7/03/2014 Steve, Scott, and Andrew
Bench Day
Bar
135x10
185x3
225x5
225x5
225x5
225x5
235x7
Tricep Push-down
100+Mini Band
24 Reps 30-sec rest
7 Reps 30-sec rest
4 Reps
Kettlebell Rows 350 Method
20 Reps
15 Reps
15 Reps
Andrew
Bench Press
225x5
225x5
225x5
225x3
235x3
Tricep Pushdown
Rest/Pause
100+Mini Bnd
3 Sets 30-sec rest inbetween
KB Rows 350 Method
Scott
Bench Press
225x5
225x5
225x5
225x5
235x6
Tricep Pushdowns
100+Mini Band
30 Reps 30-sec rest
10 Reps 30-sec rest
4 Reps
KB Rows 350 Method
Band mostly back together. Alot
of energy in the gym and it showed.
Bar
135x10
185x3
225x5
225x5
225x5
225x5
235x7
Tricep Push-down
100+Mini Band
24 Reps 30-sec rest
7 Reps 30-sec rest
4 Reps
Kettlebell Rows 350 Method
20 Reps
15 Reps
15 Reps
Andrew
Bench Press
225x5
225x5
225x5
225x3
235x3
Tricep Pushdown
Rest/Pause
100+Mini Bnd
3 Sets 30-sec rest inbetween
KB Rows 350 Method
Scott
Bench Press
225x5
225x5
225x5
225x5
235x6
Tricep Pushdowns
100+Mini Band
30 Reps 30-sec rest
10 Reps 30-sec rest
4 Reps
KB Rows 350 Method
Band mostly back together. Alot
of energy in the gym and it showed.
6/30/14
6/29/2014 Steve and Scott
Steve
Standing Press
Bar
135x1
135x3
135x7
95x15
Hammer Curls
45x15
Scott
Standing Press
Bar
135x3
135x7
95x16 (Can you believe this guy?
Hammer Curls
45x15
Standing Press
Bar
135x1
135x3
135x7
95x15
Hammer Curls
45x15
Scott
Standing Press
Bar
135x3
135x7
95x16 (Can you believe this guy?
Hammer Curls
45x15
6/29/14
6/26/2014 Steve and Scott
Bench Day
Barx40
135x10
185x3
225x3
245x3
295x3 FBSS
315x1 FBSS
225x16 3-Board
Tricep Push-downs
100+Mini Band Rest/Pause
21 Reps
10 Reps
10 Reps
Scott
225x3
245x3
255x3
255x3
225x11 3-Board
Triceps Push-downs
100+Mini Band Rest/Pause
20 Reps
10 Reps
10 Reps
Barx40
135x10
185x3
225x3
245x3
295x3 FBSS
315x1 FBSS
225x16 3-Board
Tricep Push-downs
100+Mini Band Rest/Pause
21 Reps
10 Reps
10 Reps
Scott
225x3
245x3
255x3
255x3
225x11 3-Board
Triceps Push-downs
100+Mini Band Rest/Pause
20 Reps
10 Reps
10 Reps
6/22/14
6/19/14 Steve and Scott
Bench Day
Barx40
135x10, x5
185x5
205x5
215x5 3 Sets
225x7
Tricep Push-downs
90+Mini Band
1x20
1x10
1x10
CG Pull-downs
150x50
Scott
205x5
215x5 3 Sets
225x7
Tricep Push-downs
90+Mini Band
3 Sets - not certain of reps
CG Pull-downs
150x50
Barx40
135x10, x5
185x5
205x5
215x5 3 Sets
225x7
Tricep Push-downs
90+Mini Band
1x20
1x10
1x10
CG Pull-downs
150x50
Scott
205x5
215x5 3 Sets
225x7
Tricep Push-downs
90+Mini Band
3 Sets - not certain of reps
CG Pull-downs
150x50
6/16/14
6/16/2014 The Steve Show
Power Snatch
5x5
Rope push-downs
150x16 30-sec rest
130x10 30-sec rest
110x10
Band Face-pulls
A bunch
Thats it. Wanted more recovery this week.
5x5
Rope push-downs
150x16 30-sec rest
130x10 30-sec rest
110x10
Band Face-pulls
A bunch
Thats it. Wanted more recovery this week.
6/14/14
6/13/2014 Steve and Scott
Bench Day
Barx40
135x10, x5
185x3
225 2 sets of 3, 1x4 (Paused)
Incline Press
135x10 3 Sets
KB Rows
x20
x20
x10
Scott
Bench Press
225 2 sets of 3, 1x7 (TnG)
Incline Press
135x10 3 Sets
KB Rows
50 Total, 35 and 15 I believe.
Barx40
135x10, x5
185x3
225 2 sets of 3, 1x4 (Paused)
Incline Press
135x10 3 Sets
KB Rows
x20
x20
x10
Scott
Bench Press
225 2 sets of 3, 1x7 (TnG)
Incline Press
135x10 3 Sets
KB Rows
50 Total, 35 and 15 I believe.
6/9/14
6/8/2014 Steve and Scott
Military Press
Bar
135x2
135x2
135x4
135x8
Plate Raises
35x10
45x8
Scott
Military Press
Bar
95x5
135x5
135x6
135x8
Fun Pressing.
Bar
135x2
135x2
135x4
135x8
Plate Raises
35x10
45x8
Scott
Military Press
Bar
95x5
135x5
135x6
135x8
Fun Pressing.
6/5/14
6/5/2014 Steve and Scott
Bench Day
Barx40
135x10
135x5
205x5x5
Tricep Push-downs Rest/Pause
80+mini bandx26 30-sec rest
" "x10 30-sec rest
" "x8
KB Rows
350 Method
(x35, x15)
Scott did the same except for push-downs. Not
sure of his numbers.
Barx40
135x10
135x5
205x5x5
Tricep Push-downs Rest/Pause
80+mini bandx26 30-sec rest
" "x10 30-sec rest
" "x8
KB Rows
350 Method
(x35, x15)
Scott did the same except for push-downs. Not
sure of his numbers.
6/2/14
6/1/2014 Steve and Scott
Power Snatch and Deadlifts
I'm not saying we didn't outlift
Dimitry Klokov. We really didn't outlift
Dimitry Klokov.
I'm not saying we didn't outlift
Dimitry Klokov. We really didn't outlift
5/31/14
5/30/2014 Steve and Scott
Bench Day
Bar x 50
135x10
185x3
225x3x3
Incline Press
145x12
135x10
Tricep Push-downs Rest/Pause
150x28 30-sec rest
90+Mini Band x10 30-sec rest
90+Mini Band x8
Kettle-bell Rows
"350 Method"
KBx20
KBx25
KBx5
Scott
Bench Press
225x3x3
Incline Press
135x11
135x9
Tricep Push-dows Rest/Pause
Same as above but he cheated...
KB Rows
"350 Method"
Bar x 50
135x10
185x3
225x3x3
Incline Press
145x12
135x10
Tricep Push-downs Rest/Pause
150x28 30-sec rest
90+Mini Band x10 30-sec rest
90+Mini Band x8
Kettle-bell Rows
"350 Method"
KBx20
KBx25
KBx5
Scott
Bench Press
225x3x3
Incline Press
135x11
135x9
Tricep Push-dows Rest/Pause
Same as above but he cheated...
KB Rows
"350 Method"
5/25/14
5/22/14 The Band's back together (almost)
Bench Day
Bar
135x5
205 Paused 5x5
Tricep Push-downs
150x26 30-sec rest
90+Mini Bandx6 30-sec rest
90+Mini Bandx4
KB Row 350-Method
KBx15, x15, x20
Scott
205 5x5 TnG
Tricep Push-downs
150x30 30-sec rest
90+Mini Band x10 30-sec rest
90+Mini Band x8
KB Rows 350-Method
KBx17,x30,x3(?!?)
Dan
275x5
295x3
315x1
Tricep Push-downs
Alot 30-sec rest
90+Mini Band x alot 30-sec rest
90+Mini BAnd x well...alot.
DB Rows 350-Method
Bar
135x5
205 Paused 5x5
Tricep Push-downs
150x26 30-sec rest
90+Mini Bandx6 30-sec rest
90+Mini Bandx4
KB Row 350-Method
KBx15, x15, x20
Scott
205 5x5 TnG
Tricep Push-downs
150x30 30-sec rest
90+Mini Band x10 30-sec rest
90+Mini Band x8
KB Rows 350-Method
KBx17,x30,x3(?!?)
Dan
275x5
295x3
315x1
Tricep Push-downs
Alot 30-sec rest
90+Mini Band x alot 30-sec rest
90+Mini BAnd x well...alot.
DB Rows 350-Method
5/9/14
5/8/2014 Steve and Scott
Bench Day
Bar
135x10
185x3
225x1
Add 2-Board
275x1
295x1
Rep-out 2-Board
205x15 1-min rest
205x4 1-min rest
205x4
1-Arm Lat Pulls
Bwt down to 248 so I'm
not unhappy with my strength
right now. Coming up.
Scott
after warm-up
225x1
Add 2-Board
245x1
265x1
280x0 miss
Rep-out 2-Board
195x10 1-min rest
195x4 1-min rest
195x3
That was it. A little light on
extra work but hey, we're
old...
Bar
135x10
185x3
225x1
Add 2-Board
275x1
295x1
Rep-out 2-Board
205x15 1-min rest
205x4 1-min rest
205x4
1-Arm Lat Pulls
Bwt down to 248 so I'm
not unhappy with my strength
right now. Coming up.
Scott
after warm-up
225x1
Add 2-Board
245x1
265x1
280x0 miss
Rep-out 2-Board
195x10 1-min rest
195x4 1-min rest
195x3
That was it. A little light on
extra work but hey, we're
old...
5/5/14
5/4/2014 The Gun Show
Tricep Push-downs
150x34 30-sec rest
100+Mini Band x6 30-sec rest
80+Mini BAnd x11
Rope Curls
110 x 100reps
Scott
Same movements, don't
know the reps.
I vas so pumped up. Yah, I
I vas pumped up too. Yah,
pumped up.
150x34 30-sec rest
100+Mini Band x6 30-sec rest
80+Mini BAnd x11
Rope Curls
110 x 100reps
Scott
Same movements, don't
know the reps.
I vas so pumped up. Yah, I
I vas pumped up too. Yah,
pumped up.
5/3/14
5/2/2014 Steve
Cardio
Concept II Rower
3x 5-minute cycles
In-between each cycle
25 SS Push-ups
10 Paloff Presses, each side.
Concept II Rower
3x 5-minute cycles
In-between each cycle
25 SS Push-ups
10 Paloff Presses, each side.
5/1/2014 Steve and Scott
Bench Day
Raw Bench
Steve
Bar
135x10
185x3
225x1
245x1
265x1
270x1
Add 3-Board
225x14
CG Pull-downs
150x20
Alternating Hands
120x5 5 sets each hand
Scott
Bar
135x5
185x3
225x1
245x1
255x1
260x1
Add 3-Board
225x7
Pull-downs
150x20
Alternating Hands
120x5 5 sets each hand
Raw Bench
Steve
Bar
135x10
185x3
225x1
245x1
265x1
270x1
Add 3-Board
225x14
CG Pull-downs
150x20
Alternating Hands
120x5 5 sets each hand
Scott
Bar
135x5
185x3
225x1
245x1
255x1
260x1
Add 3-Board
225x7
Pull-downs
150x20
Alternating Hands
120x5 5 sets each hand
4/26/14
Cissell Strength 04/26/14
DE Bench
205x3x10 3 different grips.
DB Shoulder Press
3 sets of 20
JM Press
3 sets of 8
Triceps Pushdowns
3 sets of 10
Shrugs
3 sets of 10
Hammer Curls
2 sets of 10
1 set of 20
Solid session. Forgot to post a couple of sessions. Training is going very solid. I'm on track to hit something fairly large raw. I've added some decent mass. Pretty happy with training :)
205x3x10 3 different grips.
DB Shoulder Press
3 sets of 20
JM Press
3 sets of 8
Triceps Pushdowns
3 sets of 10
Shrugs
3 sets of 10
Hammer Curls
2 sets of 10
1 set of 20
Solid session. Forgot to post a couple of sessions. Training is going very solid. I'm on track to hit something fairly large raw. I've added some decent mass. Pretty happy with training :)
4/17/14
Cissell Strength 04/17/14
Squats and Deadlifts
Squats
6 sets of 2
Deadlifts
315x8 (4 sets)
Speed Pulls
225x2 (6 sets, both sumo and conventional)
Bring Sally Up Leg Presses with 6 plates (I have no idea what I was thinking!)
I got through the entire song. Twas brutal.
Leg Curls
3 sets of 12
Pulldowns
3 sets of 15
Abs
Getting there!
Squats
6 sets of 2
Deadlifts
315x8 (4 sets)
Speed Pulls
225x2 (6 sets, both sumo and conventional)
Bring Sally Up Leg Presses with 6 plates (I have no idea what I was thinking!)
I got through the entire song. Twas brutal.
Leg Curls
3 sets of 12
Pulldowns
3 sets of 15
Abs
Getting there!
4/15/14
Cissell Strength 04/14/14
Just a fantastic session. Conjugate Periodization=Brutal Strength!
Max Effort Triples Paused W/SlingShot
BB Bench
Barxa billion
135x10 (2 sets)
185x8
225x5
315x5
405x3
Put on Slingshot
505x3 (3 sets)
Dips
3 sets to failure
Pushdowns
3 sets of 15
TBar Rows
3 sets of 8
3 second Pause High Rep Bench
135x40 (This is an ass kicker on another level. I mean brutal)
Hammer Curls
Solid Session here. I'm learning that in being a raw lifter, at least for the time being, volume is key, as well as stressing the CNS. Loving this type of training. Such a new challenge. We will see what happens in the future. Squats and Pulls tomorrow!
Max Effort Triples Paused W/SlingShot
BB Bench
Barxa billion
135x10 (2 sets)
185x8
225x5
315x5
405x3
Put on Slingshot
505x3 (3 sets)
Dips
3 sets to failure
Pushdowns
3 sets of 15
TBar Rows
3 sets of 8
3 second Pause High Rep Bench
135x40 (This is an ass kicker on another level. I mean brutal)
Hammer Curls
Solid Session here. I'm learning that in being a raw lifter, at least for the time being, volume is key, as well as stressing the CNS. Loving this type of training. Such a new challenge. We will see what happens in the future. Squats and Pulls tomorrow!
4/13/14
4/12/2014 The Humiliation of Cardio
Training
Concept II Rower
5-Minutes
20 Push-ups
10 Muscle Snatch
SSB Squats x 30-seconds
2 Cycles of this and I was done.
Hoped to do 3, next time.
Concept II Rower
5-Minutes
20 Push-ups
10 Muscle Snatch
SSB Squats x 30-seconds
2 Cycles of this and I was done.
Hoped to do 3, next time.
4/10/14
4/10/2014 Steve and Scott
Bench Day
Bar x 50
95x15
135x5
185x3
225x3
260x1
Add Slingshot
335x0 Came back at my face, thanks Scott!
315x2
Bring Sally Up
135 w/foam pad Completed!
Scott
95x10
135x5
185x3
225x2
245x1
265x1
Bring Sally Up
135 w/foam pad - 7 reps short
Sally, Sally, Sally. Whew!
Bar x 50
95x15
135x5
185x3
225x3
260x1
Add Slingshot
335x0 Came back at my face, thanks Scott!
315x2
Bring Sally Up
135 w/foam pad Completed!
Scott
95x10
135x5
185x3
225x2
245x1
265x1
Bring Sally Up
135 w/foam pad - 7 reps short
Sally, Sally, Sally. Whew!
Cissell Strength 04/10/14
Training raw, well, its just awesome! Its so much fun. A lot less stressful. In recent weeks, I hit a 500 raw bench. It was a crowning achievement in my lifting career. I now have to work on pausing it and doing it in competition. Meanwhile, I did this today:
DB Bench:
10 sets of 10. Each set I paused each rep. This will kick your butt.
Incline Barbell Bench
Worked up to 275 for a couple sets of 3
Barbell Front Raises
3 sets of 15
Side Laterals
3 sets of 12
Tricep Pushdowns
3 sets of 15
Rear Delt Machine Thingy
3 sets to failure
Abs
Lots of volume. I need it. I don't have gear to rely on so I have to increase the volume in my training. Squats and Deadlifts on Saturday. Glad to be posting again :)
DB Bench:
10 sets of 10. Each set I paused each rep. This will kick your butt.
Incline Barbell Bench
Worked up to 275 for a couple sets of 3
Barbell Front Raises
3 sets of 15
Side Laterals
3 sets of 12
Tricep Pushdowns
3 sets of 15
Rear Delt Machine Thingy
3 sets to failure
Abs
Lots of volume. I need it. I don't have gear to rely on so I have to increase the volume in my training. Squats and Deadlifts on Saturday. Glad to be posting again :)
4/7/14
4/6/2014 Steve and Scott
Steve
SSB Squats
Bar x10 x2
155x5 4 Sets
Scott
SSB Squats
Bar x10 2 Sets
155x5 4 Sets
CG Pull-downs
OH Tricep Extensions
Painfree squats. I called it at
that point. Scott did lats and
tricep work too.
SSB Squats
Bar x10 x2
155x5 4 Sets
Scott
SSB Squats
Bar x10 2 Sets
155x5 4 Sets
CG Pull-downs
OH Tricep Extensions
Painfree squats. I called it at
that point. Scott did lats and
tricep work too.
4/6/14
4/4/2014 Steve Denning
Bench Day
Bar x 50
95x15
135x10
185x3
225x3
255x1
Add 3-Board
315x1
225x15
Rope Push-downs
130x15 30-sec rest
130x7 30-sec rest
130x3
Hammer Curls
30x20
30x10
30x10
Paloff Press
Monster-Mini x5 5-sec holds
Each Side
Strength slowly coming back. Not
pushing true maximums. Bwt under
250, going to 242.
Bar x 50
95x15
135x10
185x3
225x3
255x1
Add 3-Board
315x1
225x15
Rope Push-downs
130x15 30-sec rest
130x7 30-sec rest
130x3
Hammer Curls
30x20
30x10
30x10
Paloff Press
Monster-Mini x5 5-sec holds
Each Side
Strength slowly coming back. Not
pushing true maximums. Bwt under
250, going to 242.
3/31/14
3/30/2014 The Steve and Scott Show
Sunday Night
Steve
Power Snatch
Bar x5 2 Sets
65x5 2 Sets
85x5 2 Sets
95x2
Deadlift of Bumper Plates
135x3 2 Sets
155x3 2 Sets
185x3
CG Pull-downs
110 + Dbl Mini Band
1 x 50
Scott
Same except delete 95x2 Power Snatch
Steve
Power Snatch
Bar x5 2 Sets
65x5 2 Sets
85x5 2 Sets
95x2
Deadlift of Bumper Plates
135x3 2 Sets
155x3 2 Sets
185x3
CG Pull-downs
110 + Dbl Mini Band
1 x 50
Scott
Same except delete 95x2 Power Snatch
3/27/14
3/27/2014 Steve Denning
Bench Press
Bar x 50
95x12
135x10, x5
185x3
225x3
250x1
Add Slingshot
315x1
325x1
No SS, add 2-Board
135x25 CG
Hammer Curls
30x20
40x8
Rest/Pause Tricep Push-downs
130 + Dbl Mini Band TNF
30-sec rest
120 + Dbl Mini Band Pushdowns TNF
Paloff Press 5 x 5-count reps, each side.
Strength continues coming back. Most
of the benches were full range. No pain,
though lowering just "doesn't feel right".
Happy with progress. Scott was under
the weather so Get Well!
Bar x 50
95x12
135x10, x5
185x3
225x3
250x1
Add Slingshot
315x1
325x1
No SS, add 2-Board
135x25 CG
Hammer Curls
30x20
40x8
Rest/Pause Tricep Push-downs
130 + Dbl Mini Band TNF
30-sec rest
120 + Dbl Mini Band Pushdowns TNF
Paloff Press 5 x 5-count reps, each side.
Strength continues coming back. Most
of the benches were full range. No pain,
though lowering just "doesn't feel right".
Happy with progress. Scott was under
the weather so Get Well!
3/24/14
3/23/2014 The Steve and Scott Show
Accessory Day
Power Snatch
Bar 5 x 5
65 3x5
Safety Bar Squats
65x10
85x10
CG Pull-downs
150x20
110 + Dbl Band x15
110 + 2 Dbl Bands x15
150x25
New paradigm. Snatches and
squats baby. Yes the weights
are girly cuz I get cramps at the
start of a new movement.
Scott
Same except add 105x10 to
the squats (box squats).
Power Snatch
Bar 5 x 5
65 3x5
Safety Bar Squats
65x10
85x10
CG Pull-downs
150x20
110 + Dbl Band x15
110 + 2 Dbl Bands x15
150x25
New paradigm. Snatches and
squats baby. Yes the weights
are girly cuz I get cramps at the
start of a new movement.
Scott
Same except add 105x10 to
the squats (box squats).
3/20/14
3/20/2014 Catalina Benchers
So I haven't posted in 30 days. With lots of pain in
delts and chest while benching I took a couple weeks
off then started doing 50-rep sets with an empty bar.
I am feeling better and am ramping up very carefully.
Today:
Bench Press
Bar x 50
95x10
Add 3-Board
135x10
185x3
225x2
275x1
305x1
Finisher: Bring Sally up w/135, got
about 2-minutes into it.
Hammer Curls 30x10 superset with
Tricep Push-downs w/Dbl Mini Band 100x10
5 Sets of each no rest in-between.
Scott
Bench Press
135x10
185x3
225x2
Add 3-Board
275x1 miss 2nd rep
Finisher: Bring Sally up w/135, Got
about half way.
Hammer Curls 30x10 superset with
Tricep Pushdowns w/Dbl Mini Band 100x10
5 sets of each no rest in-between.
delts and chest while benching I took a couple weeks
off then started doing 50-rep sets with an empty bar.
I am feeling better and am ramping up very carefully.
Today:
Bench Press
Bar x 50
95x10
Add 3-Board
135x10
185x3
225x2
275x1
305x1
Finisher: Bring Sally up w/135, got
about 2-minutes into it.
Hammer Curls 30x10 superset with
Tricep Push-downs w/Dbl Mini Band 100x10
5 Sets of each no rest in-between.
Scott
Bench Press
135x10
185x3
225x2
Add 3-Board
275x1 miss 2nd rep
Finisher: Bring Sally up w/135, Got
about half way.
Hammer Curls 30x10 superset with
Tricep Pushdowns w/Dbl Mini Band 100x10
5 sets of each no rest in-between.
2/21/14
2/20/2014 Bench Day
Steve
Floor Press
After Warm-up
275x3 5 Sets
Put on Full Bore Slingshot
315x6
Tricep Push-downs Rest/Pause
120+Dbl Min x32 30-sec rest
110+Dbl Mini x12 30-sec rest
100+Dbl Mini
Andrew Q
Floor Press
After warm-up
250x5 5 Sets
Scott
Floor Press
After Warm-up
250x5 5 Sets
Put on Full Bore Slingshot
295x2
275x0 - nothing in tank
Tricep Push-downs
120+Dbl Mini xTF 30-sec rest
110+Dbl Mini xTF 30-sec rest
100+Dbl Mini x TF
Nothing left in the tank for anyone,
layed it all out there! So fun!
Floor Press
After Warm-up
275x3 5 Sets
Put on Full Bore Slingshot
315x6
Tricep Push-downs Rest/Pause
120+Dbl Min x32 30-sec rest
110+Dbl Mini x12 30-sec rest
100+Dbl Mini
Andrew Q
Floor Press
After warm-up
250x5 5 Sets
Scott
Floor Press
After Warm-up
250x5 5 Sets
Put on Full Bore Slingshot
295x2
275x0 - nothing in tank
Tricep Push-downs
120+Dbl Mini xTF 30-sec rest
110+Dbl Mini xTF 30-sec rest
100+Dbl Mini x TF
Nothing left in the tank for anyone,
layed it all out there! So fun!
2/16/14
2/16/14 Accessory Day
Steve
Dips
Warm-up: SSx10
Raw w/choked Mini around neck.
1x10
1x10
1x12
Slingshot Rep-out w/Choked Mini
1x25
Hammer Curls
30x20
30x20
Andrew Q
Dips
Raw and SS Dips w/Choked Mini
Not sure of sets/reps
Hammer Curls
Scott
Dips
After warm-up w/SS
Raw w/Choked Mini
3x10
Rep-out w/SS and Choked Mini
1x30
Hammer Curls
We are getting better at dips. Does
this translate into bigger benches?
I'm not sure but I feel stronger. We
aslo changed the way we attach the
band to be just a little tighter.
Dips
Warm-up: SSx10
Raw w/choked Mini around neck.
1x10
1x10
1x12
Slingshot Rep-out w/Choked Mini
1x25
Hammer Curls
30x20
30x20
Andrew Q
Dips
Raw and SS Dips w/Choked Mini
Not sure of sets/reps
Hammer Curls
Scott
Dips
After warm-up w/SS
Raw w/Choked Mini
3x10
Rep-out w/SS and Choked Mini
1x30
Hammer Curls
We are getting better at dips. Does
this translate into bigger benches?
I'm not sure but I feel stronger. We
aslo changed the way we attach the
band to be just a little tighter.
2/13/14
2/13/2014 Bench Day
Floor Press
After warm-up:
275x3 Been sick all day, thought
I might be ok anyway. Wrong. Kinda
shut it down here. Did a few singles
and triceps.
Add Full Bore Slingshot
315x1
355x1
Eccentric 1-Arm Pushdowns
110x10
100x12
100x12
Pushdowns w/Dbl Mini
120x20
Andrew Q
After warm-up:
245x4 5 Sets*
Add Full Bore Slingshot
295x2
Push-downs hurt his
forearms. Shut it down.
Scott
After warm-up:
245x4 3 Sets
245x5
Eccentric 1-Arm Pushdowns
100x10
100x10
Pushdowns w/Dbl Mini
120x Not Sure
Scott and Andrew looked strong tonight.
Getting ready to get their 5x5. I've been
feeling sick since yesterday so I did a
deload and will come back next week.
After warm-up:
275x3 Been sick all day, thought
I might be ok anyway. Wrong. Kinda
shut it down here. Did a few singles
and triceps.
Add Full Bore Slingshot
315x1
355x1
Eccentric 1-Arm Pushdowns
110x10
100x12
100x12
Pushdowns w/Dbl Mini
120x20
Andrew Q
After warm-up:
245x4 5 Sets*
Add Full Bore Slingshot
295x2
Push-downs hurt his
forearms. Shut it down.
Scott
After warm-up:
245x4 3 Sets
245x5
Eccentric 1-Arm Pushdowns
100x10
100x10
Pushdowns w/Dbl Mini
120x Not Sure
Scott and Andrew looked strong tonight.
Getting ready to get their 5x5. I've been
feeling sick since yesterday so I did a
deload and will come back next week.
2/9/14
2/9/2014 Bench Press Accessory
Steve
Dips
Warm-up: Full Bore SS x10
Raw
Bwt plus 1 Mini Band
3x10
Add Full Bore SS
Bwt plus 1 Mini Band
1x20
Bwt only w/FB SS
1x20
Rope Curls
130x50
Andrew
Raw Dips
Bwt plus 1 Mini Band
3x6
Add SS
2x7
Rope Curls
130x37
Scott
Warm-up w/ FB SS
Raw Dips
Bwt plus 1 Mini Band
3x10
Add SS
1x10
Rope Curls
130x50
Lots of dips. Andrew came up with
the ideal to put a dumbell on the floor
underneath the dip bars and add one
mini band. Then put the end over our
head. It was just the right amount
added tension at our level. We used
the slingshot after going it raw as an
overload.
Dips
Warm-up: Full Bore SS x10
Raw
Bwt plus 1 Mini Band
3x10
Add Full Bore SS
Bwt plus 1 Mini Band
1x20
Bwt only w/FB SS
1x20
Rope Curls
130x50
Andrew
Raw Dips
Bwt plus 1 Mini Band
3x6
Add SS
2x7
Rope Curls
130x37
Scott
Warm-up w/ FB SS
Raw Dips
Bwt plus 1 Mini Band
3x10
Add SS
1x10
Rope Curls
130x50
Lots of dips. Andrew came up with
the ideal to put a dumbell on the floor
underneath the dip bars and add one
mini band. Then put the end over our
head. It was just the right amount
added tension at our level. We used
the slingshot after going it raw as an
overload.
2/7/14
2/7/2014 Steve Denning
Extra Day
Band Pull-aparts
4x10
Face Pulls
4x25 superset with
DB Rear Delts
4x12
CG Pull-downs
150x30
150xTNF 2 Sets
2-Hands concentric,1-Hand eccentric
Bwt today was 258lbs. Going to Nings for
dinner. That'll take care of it!
Band Pull-aparts
4x10
Face Pulls
4x25 superset with
DB Rear Delts
4x12
CG Pull-downs
150x30
150xTNF 2 Sets
2-Hands concentric,1-Hand eccentric
Bwt today was 258lbs. Going to Nings for
dinner. That'll take care of it!
2/6/14
2/6/2014 Bench Day
Steve
Floor Press
After Warm-up:
275x3 5 Sets
Put on Full Bore SS
315x7
Tricep Push-down Rest/Pause
120+Dbl Mini Band x26 30-sec rest
120+Dbl Mini Band x10 30-sec rest
120+Dbl Mini Band x6
Hammer Curls
1xTF
Andrew Q
Floor Press
After Warm-up:
225x5
245x3 4 Sets
Tricep Push-down Rest/Pause
110+Dbl Mini Band xTF 30-sec rest
110+Dbl Mini Band xTF 30-sec rest
110+Dbl Mini Band xTF
Scott
Floor Press
After Warm-up:
235x3 3 Sets
245x3 2 Sets
Put on Full Bore SS
275x2 Near Death Experience
Tricep Push-down Rest/Pause
120+Dbl Mini Band xTF 30-sec rest
120+Dbl Mini Band xTF 30-sec rest
120+Dbl Mini Band xTF
Hammer Curls
1xTF
Progress continues taking a 3x3 to
a 5x5. A ways to go but the reps are
coming. Overall volume went from
10 reps to 15. Nice. Still increased
my slingshot reps and tricep work.
Bodyweight is up, I'll post it tomorrow.
Floor Press
After Warm-up:
275x3 5 Sets
Put on Full Bore SS
315x7
Tricep Push-down Rest/Pause
120+Dbl Mini Band x26 30-sec rest
120+Dbl Mini Band x10 30-sec rest
120+Dbl Mini Band x6
Hammer Curls
1xTF
Andrew Q
Floor Press
After Warm-up:
225x5
245x3 4 Sets
Tricep Push-down Rest/Pause
110+Dbl Mini Band xTF 30-sec rest
110+Dbl Mini Band xTF 30-sec rest
110+Dbl Mini Band xTF
Scott
Floor Press
After Warm-up:
235x3 3 Sets
245x3 2 Sets
Put on Full Bore SS
275x2 Near Death Experience
Tricep Push-down Rest/Pause
120+Dbl Mini Band xTF 30-sec rest
120+Dbl Mini Band xTF 30-sec rest
120+Dbl Mini Band xTF
Hammer Curls
1xTF
Progress continues taking a 3x3 to
a 5x5. A ways to go but the reps are
coming. Overall volume went from
10 reps to 15. Nice. Still increased
my slingshot reps and tricep work.
Bodyweight is up, I'll post it tomorrow.
2/1/14
2/1/2014
Light Shoulder Stuff
Face Pulls
4x25
Mini Band Pull-aparts
A Ton
Indian Clubs
Band Samson Curls
2x15-sec each arm
Paloff Press w/M-Mini
3x10 each side
Feeling BTS so I'm planning to
skip the Sunday night session.
Strength is up and I want to keep
it that way. 5x5 to 5x10 was awesome.
3x3 to 5x5 looks to be at least as hard.
I started it at a higher % than the 5x5...
Face Pulls
4x25
Mini Band Pull-aparts
A Ton
Indian Clubs
Band Samson Curls
2x15-sec each arm
Paloff Press w/M-Mini
3x10 each side
Feeling BTS so I'm planning to
skip the Sunday night session.
Strength is up and I want to keep
it that way. 5x5 to 5x10 was awesome.
3x3 to 5x5 looks to be at least as hard.
I started it at a higher % than the 5x5...
1/30/14
1/30/2014 We're kind of a big deal
Steve
Floor Press
135x10
185x3
225x3
275x3
275x3
275x4
Put on Full Boar SS
315x6
Bench Band Rows
Dbl Minis plus choked greens
4x20
Tricep Push-downs + Dbl Mini
150x20
150x10
120x6
Andrew Q
Floor Press
245x3x3
Put on FB SS
295x 2
Tricep Pushdowns + Dbl Mini
3xTF 30-sec inbetween.
Scott
Floor Press
225x3x2, 225x6
Bench Band Rows
Dbl Minis + choked greens
4x20
Tricep Push-downs + Dbl Mini
3xTF 30-sec inbetween
Tough one. Gonna go from a
3x3 to a 5x5.
Floor Press
135x10
185x3
225x3
275x3
275x3
275x4
Put on Full Boar SS
315x6
Bench Band Rows
Dbl Minis plus choked greens
4x20
Tricep Push-downs + Dbl Mini
150x20
150x10
120x6
Andrew Q
Floor Press
245x3x3
Put on FB SS
295x 2
Tricep Pushdowns + Dbl Mini
3xTF 30-sec inbetween.
Scott
Floor Press
225x3x2, 225x6
Bench Band Rows
Dbl Minis + choked greens
4x20
Tricep Push-downs + Dbl Mini
3xTF 30-sec inbetween
Tough one. Gonna go from a
3x3 to a 5x5.
1/27/14
01/26/2014 Accessory Day
Dips
Warm-up: 10 w/Slingshot
1x15
1x15
1x15 Yes! Got 3x15 FINALLY!
Put on Slingshot
1x20
NG Chin-ups
10 Singles
Rope Curls
120x50
Scott
1x5
1x10
Put on SS
1x15
NG Pull-ups
10 Singles
Rope Curls
120x50
Great 1st day back!!
The Q-Meister
Dips
3x5
Put on SS
1x10
NG Pull-ups
10 Singles
Rope Curls
120x27
Warm-up: 10 w/Slingshot
1x15
1x15
1x15 Yes! Got 3x15 FINALLY!
Put on Slingshot
1x20
NG Chin-ups
10 Singles
Rope Curls
120x50
Scott
1x5
1x10
Put on SS
1x15
NG Pull-ups
10 Singles
Rope Curls
120x50
Great 1st day back!!
The Q-Meister
Dips
3x5
Put on SS
1x10
NG Pull-ups
10 Singles
Rope Curls
120x27
1/23/14
1/23/2014 Bench Press Savages
Bench Day
Bar
135x10
135x5
185x5
225x10
225x10
225x10
225x9
225x8 (Did 2 paused reps after)
Tricep Rest/Pause
120+Mini Band
1x19 30-sec rest
1x12 30-sec rest
1x6
BB Row
135x10
135x10
155x10
Shrugs
245x20
Dan Z
225x10
225x10
225x11
225x14
225x11
Tricep Push-downs
Rest/Pause 120+ Mini Band
1x24
1x16
1x12
BB Row
135x10
135x10
155x10 + Shrugs
Shrugs
245x Not Sure
The Q
205x6
205x6
205x6
206x6
205x10
Tricep Push-downs
Rest/Pause 120+Mini Band
1x12
1x6
1x2
BB Rows
135x8
135x8
135x8
Shrugs
245x Not Sure
Great training day.Dan hit 50 reps
with room to spare. I was close and
Andrew got a Rep PR.
Bar
135x10
135x5
185x5
225x10
225x10
225x10
225x9
225x8 (Did 2 paused reps after)
Tricep Rest/Pause
120+Mini Band
1x19 30-sec rest
1x12 30-sec rest
1x6
BB Row
135x10
135x10
155x10
Shrugs
245x20
Dan Z
225x10
225x10
225x11
225x14
225x11
Tricep Push-downs
Rest/Pause 120+ Mini Band
1x24
1x16
1x12
BB Row
135x10
135x10
155x10 + Shrugs
Shrugs
245x Not Sure
The Q
205x6
205x6
205x6
206x6
205x10
Tricep Push-downs
Rest/Pause 120+Mini Band
1x12
1x6
1x2
BB Rows
135x8
135x8
135x8
Shrugs
245x Not Sure
Great training day.Dan hit 50 reps
with room to spare. I was close and
Andrew got a Rep PR.
1/20/14
1/19/2014 Bench Press Savages
Accessory Day
Dips
1x15
1x15
1x10
1x5
Add FB Slingshot
1x25
NG Pull-ups
3x10
Zottman Curls
30x12 3 Sets
Andrew Q
Dips
3 Singles
1x2
1x2
Add FB Slingshot
1x10
NG Pull-ups
3x10
Zottman CUrls
25x10 3 Sets
Thats it. Dips are coming right along.
Hopefully I can get 3 sets of 15 next
time and start weighted dips.
Dips
1x15
1x15
1x10
1x5
Add FB Slingshot
1x25
NG Pull-ups
3x10
Zottman Curls
30x12 3 Sets
Andrew Q
Dips
3 Singles
1x2
1x2
Add FB Slingshot
1x10
NG Pull-ups
3x10
Zottman CUrls
25x10 3 Sets
Thats it. Dips are coming right along.
Hopefully I can get 3 sets of 15 next
time and start weighted dips.
1/17/14
1/17/2014 Bench Press Savages
Steve
Face Pulls
3x20
Rear Delts
3x15
CG Pull-downs
150+Mini Band
2x15
Delete Mini Band
1x20
Andrew Q
Bench Press
Start 5x5 into 5x10
205x5
205x5
205x5
205x5
205x5
BB Row
115x8 3 Sets
Tricep Push-downs
120x20,10,6
30-sec rest in-between
Face Pulls
3x20
Rear Delts
3x15
CG Pull-downs
150+Mini Band
2x15
Delete Mini Band
1x20
Andrew Q
Bench Press
Start 5x5 into 5x10
205x5
205x5
205x5
205x5
205x5
BB Row
115x8 3 Sets
Tricep Push-downs
120x20,10,6
30-sec rest in-between
1/16/14
1/16/2014 Bench Press Savages
Bench Day
Still working to turn a 5x5 into a 5x10...
Bar
135x5
185x3
225x7
225x7
225x8 (It's official. I can't keep track of my reps)
225x11
225x12
BB Rows
135x8
135x8
135x10
185x6
Tricep Push-downs, Rest/Pause
150x40, 12, 6
30-sec in-between
Dan Z
225x7
225x7
225x7
225x10
225x15
BB Rows
135x8 3 Sets
185x12
Tricep Push-downs, Rest/Pause
150x40,20,10
Still working to turn a 5x5 into a 5x10...
Bar
135x5
185x3
225x7
225x7
225x8 (It's official. I can't keep track of my reps)
225x11
225x12
BB Rows
135x8
135x8
135x10
185x6
Tricep Push-downs, Rest/Pause
150x40, 12, 6
30-sec in-between
Dan Z
225x7
225x7
225x7
225x10
225x15
BB Rows
135x8 3 Sets
185x12
Tricep Push-downs, Rest/Pause
150x40,20,10
1/14/14
T-Bone Strength Update
Its been quite the roller coaster the past month. Getting settled into my new place, new environment, and more importantly, new gym. Basically, everything is new, including my training.
What I want is a 500lb bench. I'm not far off from that. Not by a long shot. I've also decided to dedicate my training for 2014 (unless something drastically changes) to training 100% raw. Hell I may even do a 3 lift raw meet for shits n giggles. I've been so focused on touching in a shirt, making sure a shirt fits, not gaining too much weight or losing too much weight so that the tightness isn't or is there. To hell with that. If I can't touch a weight raw, to hell with it, I quit :P But in all seriousness, I'm looking to add 25lbs to my bench in a hurry. Here's how I plan to do it:
I've taken the philosophy of boring but big, 3x3, and old school bodybuilding and I've come up with the boring but big old school 3x3 bodybuilding program! Epic name right? Admit it, you chuckled.
When in vegas at the IPL worlds, we learned of a 3x3 program for shirted lifters that requires zero warm up and apparently adds pounds to your bench in a hurry. 0.o? No, that is retarded. As was evident by having the lifter I was talking to about it tell me of his crew having multiple injuries as a result. Hmmm, wonder why? Well the breakdown is as follows:
3x3x3 (3 mini cycles of 3x3)
Starting at 75% the first week, 80% the second week, and 85% the third week. Using 92.5% of my 1RM for this 9 week cycle.
3x3x2 (3 mini cycles of 3x2)
Starting at 82.5% the 4th week, 85% the 5th week, and 87.5% the 6th week
3x3x1 (3 mini cycles of 3 sets of 1)
Starting at 90% the 7th week, 95% the 8th week, and go for broke on the 9th week
Accessory work will focus on building triceps, pecs, front and rear deltoids, lots of back work and I've incorporated a lower body day which focuses on alternating heavy sets of 3-5 with squats and deadlifts with high reps of 10-20 with squats and deadlifts. Goal is to build up all weak spots to build a better base for foot positioning and also stability.
I will be benching only once a week, doing my squat and deadlift training another day, and then a bodybuilding day which will focus on the aforementioned body parts. I will however take some advice I got from Brandon Lilly and train my triceps 3 times a week as well as my lats.
How has this cycle worked so far? I've already completed a 3x3 with 405. This is something I've never been able to do before.
I don't know what my first meet of the year will be, but I'll be deciding that soon. Stay tuned! (And sorry for the rambling, okay no I'm not!)
What I want is a 500lb bench. I'm not far off from that. Not by a long shot. I've also decided to dedicate my training for 2014 (unless something drastically changes) to training 100% raw. Hell I may even do a 3 lift raw meet for shits n giggles. I've been so focused on touching in a shirt, making sure a shirt fits, not gaining too much weight or losing too much weight so that the tightness isn't or is there. To hell with that. If I can't touch a weight raw, to hell with it, I quit :P But in all seriousness, I'm looking to add 25lbs to my bench in a hurry. Here's how I plan to do it:
I've taken the philosophy of boring but big, 3x3, and old school bodybuilding and I've come up with the boring but big old school 3x3 bodybuilding program! Epic name right? Admit it, you chuckled.
When in vegas at the IPL worlds, we learned of a 3x3 program for shirted lifters that requires zero warm up and apparently adds pounds to your bench in a hurry. 0.o? No, that is retarded. As was evident by having the lifter I was talking to about it tell me of his crew having multiple injuries as a result. Hmmm, wonder why? Well the breakdown is as follows:
3x3x3 (3 mini cycles of 3x3)
Starting at 75% the first week, 80% the second week, and 85% the third week. Using 92.5% of my 1RM for this 9 week cycle.
3x3x2 (3 mini cycles of 3x2)
Starting at 82.5% the 4th week, 85% the 5th week, and 87.5% the 6th week
3x3x1 (3 mini cycles of 3 sets of 1)
Starting at 90% the 7th week, 95% the 8th week, and go for broke on the 9th week
Accessory work will focus on building triceps, pecs, front and rear deltoids, lots of back work and I've incorporated a lower body day which focuses on alternating heavy sets of 3-5 with squats and deadlifts with high reps of 10-20 with squats and deadlifts. Goal is to build up all weak spots to build a better base for foot positioning and also stability.
I will be benching only once a week, doing my squat and deadlift training another day, and then a bodybuilding day which will focus on the aforementioned body parts. I will however take some advice I got from Brandon Lilly and train my triceps 3 times a week as well as my lats.
How has this cycle worked so far? I've already completed a 3x3 with 405. This is something I've never been able to do before.
I don't know what my first meet of the year will be, but I'll be deciding that soon. Stay tuned! (And sorry for the rambling, okay no I'm not!)
1/13/14
1/12/2014 Accessory Day
Steve
Dips
1x15
1x15
3x5
Add Ghetto Slingshot
1x10
NG Pull-ups
Attempts x10
Zottman Curls
3x12
Andrew Q
Dips
x2
x2
Add GSS
x5
x5
NG Pull-ups
Attempts x 10
Zottman Curls
3x8
Warming up for Dips as a
primary movement is going
to require a slingshot. A GSS
is a mini band doubled up around
the upper arms. Works ok.
Dips
1x15
1x15
3x5
Add Ghetto Slingshot
1x10
NG Pull-ups
Attempts x10
Zottman Curls
3x12
Andrew Q
Dips
x2
x2
Add GSS
x5
x5
NG Pull-ups
Attempts x 10
Zottman Curls
3x8
Warming up for Dips as a
primary movement is going
to require a slingshot. A GSS
is a mini band doubled up around
the upper arms. Works ok.
1/10/14
1/10/2014 Steve Denning
Shoulder Pre-hab/Upper-Back
Face Pulls
3x20
Rear Delts
25x12
30x12 2 Sets
CG Pull-downs 2-reps 2 Hands,
2-Reps 1 Hand: TNF x2
1 Set 2-Hands TNF
Band Pull-aparts
Thats it.
Face Pulls
3x20
Rear Delts
25x12
30x12 2 Sets
CG Pull-downs 2-reps 2 Hands,
2-Reps 1 Hand: TNF x2
1 Set 2-Hands TNF
Band Pull-aparts
Thats it.
1/9/14
01/09/2013 Steve Denning
Bench Day
Bar
135x10
185x3
225x6
225x6
225x6
225x6
225x10
Working from 225 5x5 to
5x10.
Barbell Rows
115x8 4 Sets
135x8
Rope Push-downs
150x20 30-sec rest
150x6 30-sec rest
150x4
6-Week bulk has started. Using
a simple 5x5 to start and turning
it into 5x10.
Bar
135x10
185x3
225x6
225x6
225x6
225x6
225x10
Working from 225 5x5 to
5x10.
Barbell Rows
115x8 4 Sets
135x8
Rope Push-downs
150x20 30-sec rest
150x6 30-sec rest
150x4
6-Week bulk has started. Using
a simple 5x5 to start and turning
it into 5x10.
1/6/14
1/6/2014 Steve Denning
Accessory Day
Dips
1) 15
2) 14
3) 9
Tried a new push-down "punch-down"
Sucks
Push-downs
140xTF
Zottman Curls
30x10 3 Sets
Starting winter bulk tomorrow.
6-weeks. Simplifying routine
such as Thurs: Bench Press,
Triceps, Lats. Fri: Upper-back.
Sun: Dips, Triceps, and Curls.
Dips
1) 15
2) 14
3) 9
Tried a new push-down "punch-down"
Sucks
Push-downs
140xTF
Zottman Curls
30x10 3 Sets
Starting winter bulk tomorrow.
6-weeks. Simplifying routine
such as Thurs: Bench Press,
Triceps, Lats. Fri: Upper-back.
Sun: Dips, Triceps, and Curls.
1/2/14
01/02/2014 Steve Denning
Bench Day
CG Bench
225 5 Sets of 5
Full Boar Slingshot Bench
275x10
Green Band Push-downs
30-sec TNF 30-sec rest x2
CG Pull-downs
150x20
120 2reps w/2-hands, 2 with 1-hand
TNF
That's it. Back feeling better but not
great. Arched some but not my usual
Dimitry Klokov golden arch. Lol,
my arch is OK at best. Got some
good work in.
CG Bench
225 5 Sets of 5
Full Boar Slingshot Bench
275x10
Green Band Push-downs
30-sec TNF 30-sec rest x2
CG Pull-downs
150x20
120 2reps w/2-hands, 2 with 1-hand
TNF
That's it. Back feeling better but not
great. Arched some but not my usual
Dimitry Klokov golden arch. Lol,
my arch is OK at best. Got some
good work in.
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