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.