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