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.