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.
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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