A little about me

I have competed in both Olympic Weightlifting and Bench-Only Lifting. I competed in Olympic Lifting as a kid. Best lifts of 255 Olympic Press, 225 Snatch, 255 Clean & Jerk. I met many of the great lifters and coaches from the 60's and 70's. After a 20-year break to serve my country I started lifting regularly again and competing in Bench-Only. Best Lift: 419lbs "equipped".

Feel free to follow along on the adventure...

Steve Denning

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.
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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.



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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.

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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
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