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.