12/28/2014 Steve

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.

12/27/2014

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.

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.

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.

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.

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.

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.

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.

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.

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.