12/04/2015

Friday

Bench Press

Bar x 25
95 x 10
135 x 10
135 x 10
Add Slingshot
185 x 10

CG Pull-downs
150x15 3 Sets

Rope Push-downs
100x10 2 Sets

Safety Bar Squats
Bar x 10 3 Sets
115x10

Very little pain in shoulder during benching. I
can tell somethings wrong for sure. A 1-2 on
10 scale.

10/28/15

Wednesday

Deadlifts
135x5
185x3
205x3
255x1
275x1

Bench Press
Bar x25
135x10

Front Squats
145x2 4 Sets

EZ-Bar Curls60x8x3

Rope Push-downs
110x5
120x5
130x5
140x5
150x5

Lots of popping and grinding from my shoulder
while benching.

10/26/15

Monday

Warm-up: 5min bike, stretch, shoulder rehab

Deadlifts
Bar
135x5
185x3
205x3
235x1

Deficit SLDL
135x10

Front Squats
Barx5 2 sets
135x5

Bench
Bar x25

10/23/2015

Training

Safety Bar Squats
Bar x10 2 Sets
155x10

Face Pulls (Strict rotator cuff style)
2x25

Bench Press
Bar x25

DB Shrugs
65x20

First training of any kind in about a
month. Left shoulder pain persists. I'm
doing very light rehab on it, and will
begin SB Squats, Deadlifts and possibly
rows.

9/27/2015

Intensity Day

Squats
Bar
135x10
185x3
225x5

2-Board Press
Bar
135x10
185x3
225x3
265x5

Deadlift
135x5
185x3
235x5

9/25/2015

Recovery Day

Front Squats

Bar
135x5x2

2-Board Press

135x10
205x5x3

Rope Push-downs
130x10
140x10x3

9/23/2015

Volume Day

Deadlifts
Bar
135x5
185x5x5

2-Board Press
135x10
185x5x2
225x5x3

DB Incline Rows
45x10x4

09/20/2015

Recovery Day 1

Front Squats
Bar
95x5
115x5

2-Board Press
Bar
135x10
205x5 3 Sets

Rope Push-downs
130x10 4 Sets

Floor Hyper-extensions
2x10

Haven't done front squats for a long,
long time. Used the strap method to
position the bar on my clavicle. I like
them. The 2-Board Press is my attempt
to allow my left shoulder to miraculously
heal and still get stronger. We'll see. The
push-downs have got to be progressive.
I've been doing whatever with them and
its a waste of time. The hypers had a ROM
of about 3-inches. Gotta come up with a
better plan for these.Obviously I've added
an extra recovery day to the standard Texas
Method. Its the Over-60 Texas Method.

9/18/2015

Intensity Day

Squats
Bar
135x5
185x5
205x5

Deadlifts
Bar
135x5
185x2
225x5 (SINGLES)

9/16/2015

Recovery Day

Squats
Bar
135x5
155x5x3

Bench Press
Bar
135x5
155x5
185x5
205x5

DB Incline Rows
40x10x4

Rope Push-downs
140x10x2

9/13/2015

Volume Day

Squats
Barx10
95x8
135x1
150x5x5

Bench Press
Barx20
95x10
155x5x5

DE Deadlift
5x2

DB Incline Rows
35x10x4

After warm-up I was able to once
again get my hands in a good squat
grip. Pinkies on rings. Not as uncomfortable
as Friday. Bench was easy of course and I
wanted to add weight badly but this is still
a wait and see deal with my left shoulder.
I'm using a hook grip on deadlift and intend
to continue with it. So even though alot of
crossfit girls warm up with my highest
weight right now,  I'm ok with the direction
and speed.

09/11/2015

Texas Method

Intensity Day

Barbell Squat
Bar
135x5
185x5


Bench Press
Bar
95x10
135x5
185x2
195x5

Deadlift
135x5
215x5

Squat 185x5 is great because I was able
to use a barbell. Haven't been able to get in
position with a barbell for awhile. It was
uncomfortable but do-able. So the coming
week I'll be using the actual Texas Method
percentages for the first time. They said start
light and man thats what I'm doing.

9/09/2015

Texas Method

Recovery Day

SSB Squat

Bar x10
155x5 3 Sets

Bench Press

Bar x25
95x5
135x5 2 Sets


Did new warm-up. Takes about
20 minutes. First day benching in
a few weeks due to shoulder pain.
Pain about a "1" today. Had to be
very tight and slow. But no problems.

9/06/2015

Volume Day

Squat Safety Bar

65x10
135x5x5

Bench Press
Bar x25

DE Deadlift
10x1

Rope Pushdowns
110x10
120x10
130x10
140x10


So why am I happy with my training today?
First, mobility and flexibility has improved.
Second, 135 pounds on my back felt like its
supposed to. Like nothing. I used 10lb plates
under my heels and yes I'm going to buy
olympic weightlifting shoes. Soon. My shoulder
didn't hurt with an empty bar which is also an
improvement. OK.

9/04/2015

Intensity Day

SSB

Bar x5
115 x5
155 x5
175 x5


Deadlift

135 x5
155 x5
185 x5
205 x5


Lots of stretching and mobility work. Shoulder
still aches. I'll try very light benches Wednesday
and see how it goes.

9/02/2015

Recovery Day

Safety Squats

Bar x5
115x5
115x5

DE Deadlifts
135x2x5 (One set snatch-grip)

Lots of shoulder, hip flexor, and spine
mobility and stretching. I was able to
grip a High Bar Squat for the first time
in a long time. This coming Wednesday
will be two weeks without benching and
I will cautiously attempt some light benching.

8/30/2015

Volume Day

Worked on mobility/positioning. About
20-minutes.

Squat Safety Bar
Bar x 5
115 x5x5

DE Deadlifts
135x2x5

Rope Push-downs
110x10
140x10x4

8/28/2015

Friday

Safety Bar Squats
Bar
85x5
115x5
155x5


Deadlift
135x5
185x5


No benching today. I've got to try and
get pain free in my shoulder. So no pressing
for a couple weeks.

8/23/2015

Sunday

SSB Squats
5x5

BP
Bar
115x10
135x5
185 5x5

DE Deads
1x10

Rope Pushdowns
5x10

CG Pulldowns
150x26
150x21

8/20/2015

Thursday

Deadlift
5x5 135

Squats 3x10

3-Board Press
135x20
205x15

CG Pull-downs
150x20
150x15

Rope Push-downs
80x10
100x10
120x10

8/16/2015

Sunday Night

2CT Bench Press
Bar
95x10
95x10
135x10
135x10
185x2
225x2 4 Sets
225x5 AMRAP

1" Pause Bench Press
185x5
185x5
185x5

1-Arm Kneeling Cable Pull-downs
70x15
80x15
80x15

DB Flyes
25x15
25x15

Rolling DB Extensions
30x18
30x18

Shoulder pain was a 2-2.5. I went a
little heavier doing the entire program.
Funny that the weight feels so much heavier
than a few weeks ago. I'm just gonna add 5lbs
every week and keep going.

8/13/2015

Volume Day

TnG Bench Press
Barx20
95x10
95x10
135x10
185x10
175x10
175x10

Close Grip Bench
135x8
135x8
135x8

Kneeling Cable Pulldowns
50x15
60x15
80x15

Rolling DB Extensions
30x15
30x15

Deadlifts
135x8

Pain in left shoulder was a "2" till I
hit 185 when it went to about 3.5 and
stayed there thru the two down sets
with 175. Felt the same or better when
I was done that when I started. I did a
lengthy warm-up not documented above
consisting of band work.

8/6/2015

1st Training Day since Meet

2CT Bench Press
Bar
95x10
135x5
185x2
235x2 4 Sets
235x4 AMRAP Set
Volume: 2,820lbs

Face Pulls
100x50

Spoto Press
155x5 3 Sets
Volume: 2,325lbs

Seated Mil Press
25x12 2 Sets
Volume: 1,200lbs

Total Pressing Volume: 6,345lbs

1-Arm Cable Extensions
50x15 2 Sets

Felt a twinge in left anterior delt.
Kept the weights low even though
everything felt heavy. Pain started
to get better after 3rd set of 2CT BP.

8/6/2015

Aug 1st Competition

Opener 125 Kilos.

Miss 2nd and 3rd attempts with 132.5 Kilos

Unmet expectations. Arrggghhh. Warm-ups
felt heavy. I wasn't able to get my usual
warm-ups in but that is a minor issue. My
peaking cycle was too long and too light,

7/26/2015

Last Training Day before Aug 1st Meet

1ct BP

Barx25
135x11
185x3
215x1 4 Singles

That wraps up training. I'll get what sleep
I can, eat heartily, take my supplements. Be
as stress free as a 9-1-1 Dispatcher with a
wonderfully challenging family can be.

7/23/2015

Last Heavy Day Prior to Meet

Paused Bench Press
Bar
135x10
185x5
225x3@6RPE
Add 1-Board
275x1@7RPE
305x1@9RPE
Volume: 1,255lbs

Close Grip BP
245x5@7RPE
Volume: 1,225lbs

Total Pressing Volume: 2,480lbs

Rolling DB Ext
35x12

Man I felt strong. 305 was super easy. I'll
do a few singles Sunday night at 70% and my
preparations are completed. 275-292-308

7/19/2015

Peaking for Aug 01 Meet

Bar
135x10
185x3
225x1@6RPE
255x1@7RPE
285x1@9RPE Good bar speed.

CG BP
205x5


Terrible sleep last night but I wanted
to see where I was as far as a 2nd
attempt. 132.5 kilos should be fine.
I'll hit my 3rd attempt to a 1-Board
on Thursday. Sunday the 26th I'll do
some singles at 70% and be ready on
Aug 1st.

7/16/2015

Bench Day - Opener

Bar
135x10
185x3
225x2@6RPE
250x1@7RPE
275x1@8RPE *Opener
250x2@7RPE
250x2@7RPE
250x2@7RPE
250x2@7RPE
250x5@9.5RPE-  AMRAP
Volume: 4,495lbs

Spoto Press
205x5 3 Sets
Volume: 3,075lbs

Total Pressing Volume: 7,570lbs

CG Pull-downs
2x20

1-Arm Rope OH Extensions
60x20
50x15

Easy opener. Long pauses on everything. Worked
all-nighter so not 100% but bar speed good. Looking at
275 - 292 - 305.

7/12/2015

Accessory Day

Wide Grip Bench (Index to ring)
135x15
135x15
135x15

DB Incline Row
45x10
70x10
45x15

Rolling Extensions
30x20
30x20

That was it. Needed an easy day and this
was it. Two more heavy singles days, a couple
more accessory days,  Bench-only meet on
Aug 1st.

7/9/2015

1CT Bench Press

Bar
135x10
135x5
185x3
225x4@7RPE
270x4@10RPE*
250x4@8.5RPE
250x4@9RPE
Volume: 3,980lbs

Face Pulls
110x50
110x25

CG Bench
205x8@9RPE
205x8@9RPE
Volume: 3,280lbs

Total Pressing Volume: 7,260lbs.


The first 270 rep was paused but form
got worse as I went. 4th rep completely
touch-n-go. Slight twinge in left anterior
delt. A tough PR.

7/5/2015

5x5 Night
Bar
135x10
230 x5 6 Sets
Volume: 6,900lbs

Palms-in DBBP
70x15
70x13
Volume: 3,920lbs


Total Pressing Volume: 10,820lbs


So this is how Sunday nights will look
like for awhile. A 5x5 goes to 5x6 goes
to 6x6. Increase weight and repeat. Of
course it will peak out in 6-8 weeks. In
the mean time its a good way to build
volume into my training.

7/2/2015

Thursday - A bit Better Thursday

Bench Press

Dbl Mini's Single
135x10
185x1
205x1@8RPE
Volume: 205lbs

Straight Weight Reps
245x5@8RPE
245x5@8.5RPE
Volume: 2,450lbs

CG Pull-downs
150x20
150x20

CGBP Amrap
225x8@9RPE
Volume: 1,800lbs

Total Pressing Volume: 4,455lbs

Still under the weather, particularly energy level.
I should be back to full tilt training next week.

6/28/2015

Sunday - Sick as a Dog Sunday

Bench Press
Bar
135x10
135x10
135x10


Done

6/25/2015 Steve Denning

2 Rep Bench Press

Bar
135x10
135x5
185x3
225x3@7RPE
275x2@9RPE
265x2@8.5RPE
265x2@8.5RPE
265x2@9RPE
Volume: 2590lbs

Face Pulls
110x50
110x25

CG Bench AMRAPS
230x8@9RPE
230x8@9RPE
Volume: 3,680lbs

Total Pressing Volume: 6,270lbs

Band Push-downs
Green Band x23
Green Band x15

I got more excuses than Carters got pills. Just don't need them!
After a week of little sleep and not eatting normally I am very
satisfied with my strength today. Next week I'll be back to
making progress.

6/21/2015 Steve Denning

Light 5x5 Bench Day

Bar
135x10
135x5
185x3
225x5
225x5
225x5
225x5
225x5
Volume: 5,625lbs

DB Hammer Curls
45x15

After a hot and very challenging weekend
I knew going heavy wasn't going to happen.
But a 5x5, even a moderate one, can be
mentally challenging. Back on track this
Thursday and hopefully a run at a 300+
paused bench very soon.

6/18/2015 Steve Denning

1ct Bench Press

Bar
135x10
135x5
135x3
185x3
225x2@7RPE
275x2@8RPE
295x1@9RPE*
Volume: 1,295lbs

Close-grip
245x5@8RPE
245x5@9RPE
245x5@9.5RPE
225x9@9.5RPE
Volume: 5,475lbs

Total Press Volume: 6,770lbs

Face Pulls
110x50
110x25
110x25

Band Push-downs
2x25

6/14/2015 Flag Day

1ct Bench Press
Bar
135x10
135x5
185x3
225x3
275x1 *adjust setup
275x3*
260x3
Volume: 2,550lbs


Close-grip Bench
225x6
225x6
225x7
Volume: 4,275lbs

Total Pressing Volume: 6,825lbs

Face Pulls
110x50

6/11/2015 Steve Denning

1ct Bench Press

Bar
135x10
135x5
185x3
225x3@7RPE
270x3@9RPE*
260x3@9RPE
Volume: 2,265lbs

TnG Bench
225x10@9RPE
Volume: 2,250lbs

Slingshot Press
295x6
Volume: 1,770lbs

Total Pressing Volume: 6,285lbs

Face Pulls
120x50
100x25
100x25

Green Band Pushdowns
1x25
1x15

6/07/2015 Steve Denning

1ct Bench Press

Bar
135x10, 135x5
185x3
225x4@7RPE
265x4@9.5RPE*
250x4@9RPE
250x4@9.5RPE
Volume: 3,960lbs

Face Pulls
110x50 Reps

Close-Grip Bench Press
230x8@9RPE
205x8@9RPE
Volume: 3,480lbs

Total Pressing Volume: 7,440lbs

Bar speed was pretty good. Life very
busy right now. God is good.

6/4/2015 Steve Denning

Vacation Day Training

1ct Bench Press
Bar
135x10, 135x5
185x3
225x4 5 Sets

Close Grip Bench Press
185x10 2 Sets

DB Rows
65x15


At the Tillamook YMCA. Apparently
not many people repping 225??!!? Got
a few funny looks. Just an old guy benching...
Back to my regular routine.

5/28/2015 Steve Denning

1ct 5-Rep Bench Press

Bar
135x5,135x10,135x5
185x5
225x5@7RPE
260x5@9RPE*
245x5@8.5RPE
245x5@9RPE
Volume: 4,875lbs*

DB Incline Rows
35x20 3 Sets

CG Bench
230x10@9RPE*
185x12@9RPE
Volume: 4,520lbs

Total Pressing Volume: 9,395lbs

Face Pulls
100x50-Reps

Green Band Pushdowns
1x20-Reps

Two nice rep PR's and a 1ct 5-Rep Volume
PR.

5/24/2015 Steve Denning

1ct Bench Press

Bar
135x10, 135x5
185x5
225x5@7RPE
255x5@9.5RPE
245x5@9RPE

Slingshot Press
315x5@9RPE

Facepulls
110x50

CG Bench Press
225x8@9RPE

Band Pushdowns
Green Band TNF

5/21/2015 Steve Denning

Hypertrophy Day Six

TnG Bench Press
Bar
135x10,135x5
185x5
225x6@7RPE
260x6@9RPE*
245x6@8.5RPE
245x6@9RPE
Volume: 5,850lbs

Face Pulls
120x50 reps

CG Bench AMRAP
230x8
Volume: 1,840lbs

Total Pressing Volume: 7,690lbs

Face Pulls
100x50 reps

Band Push-downs
Green Bands x25 2 Sets

Got a Rep PR. Did accessories to
pass the time while coaching.

5/17/2015 Steve Denning

Hypertrophy Day Five

TnG Bench Press

Bar
135x10,135x5
185x5
225x6@7RPE
255x6@9.5RPE*
245x6@9RPE
240x6@9RPE
Volume: 5,790lbs

Face Pulls
110x50 Reps

CG Bench AMRAP
230x8

CG 1-Board AMRAP
230x5
Volume: 2,990lbs

Total Pressing Volume: 8,780lbs

A busy day finished up with a rep
RP and hitting most of my numbers.
CG AMRAP was down a bit, I think
because the volume/intensity is pretty
high. I'll keep an eye on this in case I'm
not recovering enough. A Great Day!

5/14/2015 Steve Denning

Hypertrophy Day Four

TnG Bench Press
Bar
135x10, 135x5
185x5
225x2
250x8@10RPE*
240x8@9RPE
235x8@9RPE
Volume: 5,800lbs

Face Pulls
110x50

CG AMRAP Bench Press
230x9@9.5RPE

CG AMRAP 1-Board Press
230x7@9RPE

CG Volume: 3,680lbs

Total Pressing Volume: 9,480lbs

Goal numbers hit. On to 6-rep
touch-n-goes.

5/10/2015 Steve Denning

De-load

I trained on Friday last week which
through my game plan off a bit. So
tonight was just real quick arm work.

Incline Rope Pushdowns
110x15
120x12
130x10
140x8
150x6

DB Hammer Curls
35x15 2 Sets

Thats all. Looking fwd to my
2nd day on 8-rep TnG's this
Thursday.

5/8/2015 Steve Denning

Hypertrophy Day 3

TnG Bench Press
Bar
135x10, 135x5
185x3
245x8@9RPE*
235x8@8.5RPE
235x8@9RPE
Volume: 5,720lbs

CG Pull-downs
150x15
150+Dbl Mini x10
150+Dbl M-Mini x10

CG Bench Press
230x8@9RPE
2-B CG 230x8@9RPE
Volume: 3,680lb

Total Pressing Volume: 9,400lbs

5/03/2015 Steve Denning

Hypertrophy Day 2

TnG Bench Press
Bar
135x10, 135x5
185x3
235x10@9RPE*
230x10@8.5RPE
225x10@9RPE
Volume: 6,900lbs* (3 Set Volume PR)

Face Pulls
100x50

CG Bench Press
230x7@9.5RPE
Volume: 1,610lbs

Total Pressing Volume: 8,510lbs

4/30/2015 Steve Denning

Hypertrophy Day 1

TnG Bnch Press
Bar
135x10, 135x5
185x3
230x10@8RPE
230x10@9RPE
220x10@9RPE
Volume: 6,800lbs

DB Incline Rows
50x10
50x10
65x10
65x10

CG Bench Finisher
225x10@9.5RPE
Volume: 2,250lbs

Total Pressing Volume: 9,050lbs

1st day on an 8-week cycle. Having so
much fun.


Isaiah 43:18-19

18 "Forget about what's happened; don't keep going over old history. 19 Be alert, be present. I'm about to do something brand-new. It's bursting out! Don't you see it? There it is! I'm making a road through the desert, rivers in the badlands.

4/26/2015 Steve Denning

Test Day

1ct Bench Press
Bar
135x10, 135x5
185x2
225x2@7RPE
260x2@8RPE
285x1@9RPE
Volume: 1,283lbs

CG 1-Board Press
250x6
225x10
Volume: 3,750lbs

Total Pressing Volume: 5,033lbs

Didn't feel particularly "on" so a very
easy 285x1 was great. This could be an
opener. E-1RM is 295-305.

4/25/2015 Steve Denning

Well the training is going well. I'm not quite certain if its
Daily Undulating Periodization or Linear Periodization
but whatever it is I'm seeing results. A couple areas I am
going to tweak are volume and specificty. So I'll start an
eight-week cycle in May with more of both meaning less
accessories. While I'll keep touch-n-goes during the hyper-
trophy phase (now 3 weeks long), the 1ct competition
bench will be where volume is made from a 5x5 plan on
week 4 thru a 3x2 on week 7-1/2. A 1RM test will follow.

A row or pull-down is still programmed in but I needed to
put something in-between my last 1ct bench set and my
close-grip bench AMRAP "finisher" that has helped me so
much this training season.

August 1st is my planned qualifier competition for Worlds
and for now I intend to compete raw and single-ply in
Atlanta.

4/23/2015 Steve Denning

Intensity Day 1

1ct Bench Press
Bar
135x10, 135x5
185x2@RPE 7
225x2@RPE 8
260x2@RPE 8.5
280x2@RPE 10*
265x2@RPE 9
Volume: 2060lbs

Slingshot Press
315x2@RPE 8
345x1@RPE 9.5
Volume: 975lbs

CG 1-Board Press
245x8@RPE 10
Volume: 1,960lbs

Total Pressing Volume: 4,995lbs
Average Lift: 276lbs

Tricep Push-downs
150x10 5 Sets
150x20

Completely forgot Dead Stop
Bench today. Lol. Got my 5lb
increase at 2RM.

4/19/2015 Steve Denning

Recovery Session

TnG Bench Press
135x10 3 Sets
155x10 1 Set

Total Pressing Volume: 5,600lbs

Though the volume is kinda high,
the intensity is such that the training
effect will be very low. I just want to
work the movement, get some blood
pumping in the pressing muscles and
recover for heavy work later this week.

DB Incline Rows
50x10 4 Sets

Thursday I start into the Intensity
Blocks. Doubles and Singles testing.
I'll also kickoff Dead Stop Bench in the
mid-position for Singles, and CG
1-Board Press for 8RM as my tricep
finisher. Goal is 5lb gain per month.
This should result in a 600lb raw bench
on my 65th birthday. Can't wait.

4/16/2015 Steve Denning

1ct Bench Press

Bar
135x10
135x4
185x4@7RPE
225x4@8RPE
260x4@9.5RPE*
250x4@9RPE
Volume: 3,680lbs

Dead Stop Bench - Low Postion
240x4 Singles@9RPE on last single.
Volume: 960lbs

CG Bench Press
230x10@9.5RPE*
Volume: 2,300lbs

Total Pressing Volume: 6,940lbs

EZ-Bar Curls
Bar + 50lbs
"Big 21" x2

Rope Push-downs
150x10 5 Sets

Loving this program. Bar speed good.

4/12/2015 Steve Denning

Strength Day 2

1ct Bench Press
 Bar
95x5
115x5
135x3
185x5@7RPE
225x5@8RPE
255x5@9.5RPE*
245x5@9RPE
Volume: 4,550lbs

Dead Stop Bench
235x4 Singles@8RPE on last single
Volume: 940lbs

CG Bench
225x10@9.5RPE*
Volume: 2,250lbs

JM Press
135x10@8.5RPE
Volume: 1,350lbs

Total Pressing Volume: 9,090lbs

EZ-Bar Curl
Bar + 50lbs
"Big 21" x2

4/9/2015 Steve Denning

Strength Day 1

1ct Bench Press
Bar
135x5x2
185x6@7RPE
225x6@8RPE
250x6@9.5RPE*
240x6@9RPE
Volume: 5,400lbs

Dead Stop Bench
240x4 Singles
Volume: 960lbs

EZ-Bar Curls
Bar+40lbs
Big-21 x 2

CG Bench Press
225x9@9.5RPE
Volume: 2,025lbs

JM Press
135x11@9RPE
Volume: 1,485lbs

Total Pressing Volume: 9,870lbs

4/5/2015 Steve Denning

Hypertrophy Day 2

TnG Bench
Bar
95x8
115x8
135x8
185x8@7RPE
240x8@9RPE*
230x8@9RPE
Volume: 5,240lbs

Spoto Press
185x8@7.5RPE
195x8@8RPE
Volume: 3,040lbs

CG Bench
225x7@9RPE
Volume: 1,575lbs

JM Press
135x11@9RPE
Volume: 1,485lbs

Total Pressing Volume: 11,340lbs

EZ-Bar Curls
Bar+45lbs x "Big 21"

Bar speed was down. Had a stomache ache
last night, couldn't sleep well. I did get the
work done, even got a small Rep PR on the
primary movement.

4/2/2015 Steve Denning

Hypertrophy Day 1

TnG Bench
95x10
115x10
135x10
185x10@7RPE
230x10@8RPE
230x10@9RPE
Volume: 6,225lbs

Spoto Press
205x9@9.5RPE
Volume: 1,845lbs

CG Bench (AMRAP)
225x9@10RPE*
Volume: 2,025lbs

JM Press
135x10@9.5RPE
Volume: 1,350lbs

Total Pressing Volume: 11,445lbs

RDL
3x10 Light

ECurl Bar
"Big 21" x2
Bar + 40lbs

Felt strong. Rep PRs.

3/29/2015 Steve Denning

De-load

TnG Bench Press
Barx20
135x10 4 Sets superset with

DB Incline Rows
50x10 4 Sets

Now I can't wait for the next cycle. Hypertrophy is next.

3/26/2015 Steve Denning

Intensity Day 2

1ct Bench Press
Bar
65x10
95x10
135x10
185x2
225x2@7RPE
245x2@8RPE
265x2@9RPE
275x2@9.5RPE*
Volume: 2,020lbs

Slingshot Press
315x2@8RPE
340x2@9RPE*
Volume: 1,310lbs

CG Rows
4x10

CG 3-Board Press
275x4@9RPE
Volume: 1,100lbs

Total Pressing Volume: 4,430lbs

Overhead Cable Ext
150x12 3 Sets

Face Pulls
100x50

I was considering a full-deload today but
bar speed was good and I hit 2 rep PR's. I
did not hit FP's on the pressing move-
ments. So I'll call it a heavy de-load.

3/24/2015 Steve Denning

I dislike much "talk" and prefer my blog be
simply documentation of training and a brief
comment. I am including the latest edition of
my take on Daily Undulating Periodization.

One Month Block Periodization

       1)      Two Hypertrophy Blocks

       a.       TnG Bench Press@8RPE (10-8), One .05% Drop Set

       b.      DB Incline Rows 4x10

       c.       Spoto Press@9RPE (10-8),  One .05% Drop Set

       d.      CG Bench Press AMRAP

       e.      Overhead Rope Ext 3x12

       f.        Face Pulls 1x50

       2)      Three Strength Blocks

       a.       1ct Bench Press@8RPE (6-5-4), One .05% Drop Set

       b.      DB Rows 3x10

       c.       Dead Stop Bench, Low Position, Six Singles at 8-9RPE

       d.      CG Bench Press AMRAP   

       e.      Overhead Rope Ext 3x12

       f.        Face Pulls 1x50

       3)      One De-load Block

       a.       DB Incline Rows 4x10

       b.      CG Bench Press 50%@ 3x10

       c.       Hammer Curls 4x10

       4)      Two Intensity  Blocks

       a.       1ct Bench Press@9-10RPE (2-1), One .05% Drop Set  

       b.      CG Pull-downs 4x10

       c.       Dead Stop Bench, Mid Position,  Five Singles at 9RPE

       d.      CG Bench Press AMRAP   

       e.      Overhead Rope Ext AMRAP 3x12
 f.        Face Pulls 1x50

       Bullet Points: Emphasis on specificity (for a bench-only lifter), 

       Four Blocks: Hypertrophy, Strength, De-load, and Intensity. I

       test at the end of the 4-week cycle. I lift twice per week so 2
 blocks are equal to one week of lifting.

3/22/2015 Steve Denning

Bench Intensity Day 1

Bar
135x10
185x3
225x3@8RPE
250x3@9RPE
260x3@10RPE (E-1RM 285)
245x3@9RPE
Volume: 2,940lbs

CG Pull-downs
3x10

Slingshot Press
315x3 Paused@8RPE
Volume: 940lbs

CG Bench Press
225x7 (AMRAP)
Volume: 1,575lbs

Total Pressing Volume: 5,455lbs

Overhead Cable Extensions
150x12 2 Sets

Bar speed was not what I'd hoped for.
A small Rep PR on Triples but went to
a RPE10 to get it. Scott S. is back lifting
and I look forward to seeing him get strong
again.

3/21/2015 Steve Denning

Progress Report

Very happy with the RPE auto-regulation.
I haven't missed a lift in a long time and
feel more confident because of it. I have been
going to an "initial" top set at a 9RPE and
working down .05% to hit my fatigue goal.
Works great. I am a little beat up from the
ever increasing initial sets. Its a great problem
to have, lol. After finishing out this months
cycle (3 more Intensity Days), I'm going to change
protocol a bit. Instead of going up to an initial
RPE 9, I'm going to go up only to an RPE 8.
A bit lighter. Then grind out however many sets
to hit my goal of an RPE 9 and a .05% fatigue
point. This should result in an increase in total
volume. At the end of the cycle I'll still do heavy
doubles and singles to test progress.

3/19/2015 Steve Denning

Bench Strength Day 3

1ct Bench Press
Bar
135x10
185x4
225x4@8RPE
245x4@8.5RPE
255x4@9RPE
245x4@9RPE
Volume: 3,880lbs

Dead Stop Bench - Low Position
235x5 Singles@9RPE (Last Single)
Volume: 1,175lbs

DB Rows
70x10 3 Sets

CG Bench Press
235x5@9RPE
225x5@9RPE
Volume: 2,300lbs

Total Press Volume: 7,355lbs

Overhead Cable Extensions
150x17

Rope Push-downs
150x10

Face Pulls
100x50

Hit all my numbers. Continuing
to improve.

3/15/2015 Steve Denning

Strength Day Two

1ct Bench Press
Bar
135x10
185x3
225x5@7RPE
250x5@10RPE
240x5@9RPE
Volume: 3,575lbs

DB Rows
50x10
60x10
70x10

Dead Stop Bench-Low Position
230x6 Singles
Volume: 1,380lbs

CG Bench Press
230x6@9RPE
220x5@9RPE
205x6@9RPE
Volume: 3,710lbs

Total Pressing Volume: 8,665lbs

Overhead Rope Extensions
150x15

Face Pulls
100x50

3/12/2015 Steve Denning

Strength Day 1

1ct Bench Press

Bar
135x5
185x6
235x6@8.5RPE
240x6@9RPE
230x6@9RPE
Volume: 4,230lbs

Dead Stop Bench, Low Postion
205x1@7RPE
225x4 Singles@8RPE
Volume: 1,205lbs

 CG Bench Press
225x6@9RPE
215x8@9RPE
Volume: 3,070lbs

Total Pressing Volume: 8,505lbs

Rope Push-downs
150x AMRAP

Face Pulls
90x50

3/8/2015 Steve Denning

Hypertrophy Day II

TnG Bench
Bar
135x10
185x10@7RPE
230x10@9.5RPE
Volume: 4,150lbs

Face Pulls
90x50

Did the main movement plus face pulls
and called it a day.

3/5/2015 Steve Denning

1st Hypertrophy Day

Bar
135x10
185x12@7RPE
225x12@9RPE
215x12@8.5RPE
Volume: 7,500lbs

DB Incline Rows
50x10 4 Sets

Spoto Press, Pause 1" off chest
155x12@7RPE
175x12@8RPE
Volume: 3,960lbs

DBBP
80x12
80x12
Volume: 3,840lbs

Rope Pushdowns SS JM Press
150x12 SS 135x10@8RPE
Volume: 1,350lbs

Face Pulls
90x50

Total Pressing Volume: 16,650lbs

3/1/2015 Steve Denning

Intensity Day

1ct Bench Press
Bar
135x10
185x3
225x2@7RPE
245x2@8RPE
270x2@10RPE
250x2@8.5RPE
250x2@8.5RPE
Volume: 2,480lbs

CG Pull-downs
150 + Dbl M-Mini
x10
x10
x15

Slingshot Bench
315x2@8.5RPE
330x2@9RPE
Volume: 1,290lbs

Rope Push-downs SS/with JM Press
150x12 SS 135x10
150x12 SS 135x10 (last 2 were cheats to finish)
Volume (JMs Only): 2,700lbs

Face Pulls
90x50

Total Pressing Volume: 6,470lbs


Some Rep PRs on the new program.
270x2 Paused
330x2 Slingshot

2/26/2015 Steve Denning

Volume Day

1ct Competition Bench Press
Bar
135x10
185x5@7RPE
225x5@8RPE
245x5@9.5RPE
235x5@9.5RPE
225x5@9RPE
Volume: 5,575lbs

DB Rows
50x10
60x10
65x10

CG Bench Press
220x5@8.5RPE
220x5@9RPE
Volume: 2,200lbs

Rev M-Mini JM Press
135x10@7RPE
190x10@9RPE
190x10@9.5RPE
135x15@9RPE
Volume: 7,175lbs

Face Pulls
80x50 Reps

Total Pressing Volume: 14,950lbs

2/19/2015 Steve Denning

Hypertrophy Day

TnG Bench Press
Bar
135x10
185x12@7.5RPE
215x12@9RPE
205x12@9RPE
Volume: 7,260lbs

DB Incline Rows
50x10 4 Sets

DBBP
80x12@8 RPE
80x13@9RPE
Volume: 4,000lbs

Face Pulls
80x50

SS Rope Pushdowns & JM Press
150x10 - 135x10@8RPE
150x10 - 135x10@10RPE
Volume: 2,700lbs

Total Pressing Volume: 13,960lbs

2/15/2015 Steve Denning

Intensity Day

Bar
135x10
185x3
225x2
255x1@7.5RPE
265x1@8.5RPE
270x1@9RPE
270x1@9.5RPE
255x1@8.5RPE
255x1@9RPE
Volume: 1,570lbs

CG Pull-downs
150+Dbl M-Mini x10
150+Dbl M-Mini x10
150+Dbl M-Mini x12

Slingshot
315x1@8RPE
330x1@9RPE
Volume: 645lbs

Rev-M-Mini Band JM Press
135x10
185x10@8RPE
185x10@9RPE
Volume: 3,700lbs

Rope Push-downs
150+ M-Mini Band x15

Total Pressing Volume: 5,915lbs

Not a great day. Couldn't sleep last
night. Strength was ok, energy not
ok. Lol. The plan is still on, and happy
with progress overall. Pushdowns? I
think I was trying to compensate for
something...

2/12/2015 Steve Denning

Volume Day Week 1, Day 2

1ct Comp Style BP
Bar
135x10
185x3
225x6@8RPE
230x6@8.5RPE
230x6@9RPE
215x6@8RPE
215x6@9RPE  (5% Fatigue)
Volume:  6,690lbs

DB Rows
25x10
40x10
55x10

CG BP
205x6@8RPE
215x6@9RPE
205x6@9RPE
Volume: 3,750lbs

Rev-M Mini Band JM Press
135x8
185x8@8RPE Short Rest
185x8@9.5RPE
Volume: 2,960lbs

Total Pressing Volume: 13,400lbs

The 1ct's went up nicely. Happy with speed
and progress.

2/8/2015 Steve Denning

Hypertrophy Day

TnG Bench
135x10
185x12@7RPE
205x12@8.5RPE
195x12@8.5RPE
Volume: 7,020lbs
Fatigue: 3-5%

Incline DB Rows
50x10 4 Sets

DBBP
70x12@7RPE
80x12@8.5RPE
Volume: 3,600lbs
Fatigue: 3%

JM Press
135x12@8RPE
135x12@9RPE
Volume: 3,240lbs
Fatigue: 3%

Total Pressing Volume: 13,860lbs
Fatigue: 9-12%

OK, I did not push it today. I intend this to be a
8-week cycle at least and things will be heating
up. Blessings.

2/5/2015 Steve Denning

Bench Day

1ct BP
Bar
135x10
185x3
225x2@7RPE
245x2@8RPE
265x2@9.5RPE
Volume: 1,470lbs

JM Press
135x12 2 Sets
Volume: 3,240lbs

Total Pressing Volume: 4,710lbs


End of cycle, end of de-load. 265 for a
double is way up from where I was. Next
week I start a Daily Undulating Periodization
program, two days a week of benching. Two
bench variations per training day, a heavy
tricep movement, with a couple beach
movements thrown in. This is gonna be interesting.
Looking to be in 280lb land for a paused double
at the end. Bwt is around 248-249. I need to be
more disciplined in getting good protein and
clean carbs. Supplements include whey, creatine,
and L-Leucine. The 60 year old age group is
available on May 17th and I plan to compete as
soon as I have a 300 paused bench. Blessings.

2/1/2015 Steve Denning

 Bench Day Deload

3ct BP

Bar
135x10
185x3
225x3@7.5RPE
235x3@8RPE

Total Pressing Volume: 1,380lbs

Hammer Curls
45x20

It's been 6+ weeks and its time
to deload. Tonight I did the same
weights as last Sunday without
the volume. Bar speed was still
good and actually better than last
time. Thursday I'll hit half the weight
and half the volume, 135 for a 5x5 and
a couple sets of JMs should get it done.
Then I'm moving to a D.U.P. program
I've pieced together still using the RPE
chart. This cycle (weights not juice!)
has been good at getting me back on track.
I went from a difficult single with 255 to
3 sets of 2 with 260 and an easy Slingshot
double with 325. I would like this cycle to
be at least 8 weeks long and take me into
280+ paused reps. Its a 3 week wave of
Hypertrophy, Volume and Intensity Days.
I'll outline specifics next Sunday. Blessings.

1/29/2015 Steve Denning

Bench Day

1ct Competition BP
Bar
135x10
185x3
225x2@7RPE
245x2@8RPE
260x2@9.5RPE
260x2@9.5RPE
260x2@9.5RPE
245x2@9RPE
245x2@9.5RPE
Volume: 3,490lbs

CG Pull-downs
150+Dbl Mini x15
150+Dbl Monster-Mini x10 2 Sets

Slingshot Press
310x2@8RPE
325x2@9RPE
Volume: 1,260lbs

DB Incline Rear Delts
12x10
15x10 3 Sets

JM Press
135x10@8RPE Short Rest
135x10@8.5RPE Short Rest
135x10@9.5RPE
Volume: 4,050lbs

Total Pressing Volume: 8,800lbs

Numbers still going up, reps down. One
more week on this 6 week cycle. I'm gonna
modify things a little with more of a D.U.P.
training scheme. I'll have an "Intensity Day",
"Volume Day", and Hypertrophy Day". Still
using the RPE system which I really like.

1/25/2015 Steve Denning

Secondary Bench Day orwhatever

3ct Pause Bench Press
Bar
135x10
185x3
225x3@8.5
235x3@9
225x3@9
Volume: 2,025lbs

Paused Incline DB Rows
50x10
50x10
50x8
50x8

Military Press
115x8@8.5
115x8@8.5
115x8@9
Volume: 2,760lbs

Hammer Curls
35x10 3 Sets

Neutral Grip DBBP
70x10@7.5
70x12@8ish
Volume: 3,080lbs

Total Pressing Volume: 7,865lbs

A little tired going in to this training. I'm
still getting used to the jump in volume
over the last few weeks. Anyway, did
work.

1/22/2015 Steve Denning

Bench Day Revisited

1ct Competition Bench Press
Bar
135x8
185x3
225x3@7RPE
255x3@9.5RPE
250x3@9RPE
250x3@9RPE
245x4@9.5RPE
Volume: 3,920lbs

CG Pulldowns
150+Dbl Band
3 Sets of 14

Slingshot Bench
300x3@8RPE
315x3@8.5RPE
315x3@9RPE
Volume: 2,790lbs

Incline DB Rear Delts
12x10 2 Sets
15x10 2 Sets

Reverse-Band JM Press
135x10
155x10
175x10
175x10
Volume: 6,400lbs

M-Mini Band Flyes
1x20

Total Pressing Volume: 13,110lbs

1/18/2015 Steve Denning

TnG Bench

Bar
135x10
185x3
225x2
245x5@9RPE
235x5@8.5RPE
235x5@8.5RPE
235x5@9RPE
Volume: 4,750lbs

DB Incline Paused Rows
50x6 4 Sets

Cut it short. I did two extra overtime
shifts over the weekend totally wrecking
my sleep cycle. I slept alot last night
but I knew from the start that bar speed
was off and I couldn't stay as tight as I
like. So I got the primary movement,
hitting about a 5% fatigue point. The
weight continues to inch up and my goal
of hitting a legal 300+ raw bench is
getting closer. Enough talk.

1/15/2015 Steve Denning

Bench Day. Wait, they're all Bench Days.

1ct Competition BP

Bar
135x10
185x3
225x1
235x3 -8RPE This was supposed to be
245 but I forgot to put a 10 on the
right side. Felt kinda funny but not
REAL funny. Asymetrical loading
experiment. Game face back on.
250x3@8.5RPE
250x3@8.5RPE
250x3@9RPE
240x3@9RPE
Volume: 3,675lbs

CG Rows
150+Dbl Band x12 3 Sets

Slingshot Banch
295x4@8RPE
300x4@8.5RPE
Volume: 2,380lbs

DB Incline Rear Delts
4x12

Rev-Band JM Press
155x8
175x6
190x4
175x6
155x8
Volume: 5,340lbs

DB Flyes
25x20 To stretch out.

Total Pressing Volume: 11,395lbs

1/11/2015 Steve Denning

Bench and Bench Again

TnG Bench
Bar
135x10
185x3
240x6@9RPE
230x6@8.5RPE
230x8@9RPE
Volume: 4660lbs

Paused DB Incline Rows
45x6
45x6
50x6
50x6

CG TnG Bench
220x6@9RPE
220x6@9.5RPE
Volume: 2640lbs

JM Press
140x8 4 Sets
Volume: 4480lbs

Hammer Curls
45x10 3 Sets

Total Pressing Volume: 11,780lbs

Stressful day and eating not
great. Still, bar speed was ok
and weights bumped up. Going
to fewer reps next week.

1/8/2015 Steve Denning

Bench Day

1ct Comp Bench
Bar
135x8
185x3
235x4@9RPE
230x4@8.5RPE
230x4@8.5RPE
230x4@almost a 9RPE
Volume: 3700lbs

CG Rows
150 + Dbl Mini
3x11

Paused SS Bench
290x5 8.5RPE
290x5@9RPE
Volume: 2900lbs

Incline DB Rear Delts
4x10

Rev Band JM Press
135x10
155x6@7RPE
165x6@7.5RPE
175x6@8RPE
185x6@9RPE
Volume: 4260lbs

Total Pressing Volume: 10,860lbs

1/4/2015 Steve Denning

The Other Bench Day

TnG Bench Press
Bar
135x10
135x5
185x3
230x6@8.5RPE
230x6@9RPE
220x6@9RPE

DB Paused Incline Rows
45x6 4 Sets

CG TnG Bench
215x6@8.5RPE
215x6@9RPE

Hammer Curls
40x10 3 Sets

JM Press
135x8 3 Sets

Total Pressing Volume: 9,960lbs

Numbers going up. This is my 2-days
per week bench-only version of the
RTS Intermediate Program. I added
a couple beach movements to be a
bro. Lol.

1/1/2015 Steve Denning

Bench Day

Comp Bench (1ct Pause)
Bar
135x10
185x3
225x4@8RPE
225x4@8.5RPE
225x4@8.5RPE

CG Rows
150x10
150+Dbl Minix10 2 Sets

Slingshot Bench
285x5@8RPE
285x5@8.5RPE

Incline Rear Delts
12x10 3 Sets

JM Press w/Rev M-Mini Bands
135x8
155x8@8RPE 2 Sets

Kind of a Reset today. Trying to be
more and more specific to the Comp
Bench. Aiming for 300+ in Nov.