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

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.

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