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!

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.

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.

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.

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!

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.

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...