A little about me

I have competed in both Olympic Weightlifting and Bench-Only Lifting. I competed in Olympic Lifting as a kid. Best lifts of 255 Olympic Press, 225 Snatch, 255 Clean & Jerk. I met many of the great lifters and coaches from the 60's and 70's. After a 20-year break to serve my country I started lifting regularly again and competing in Bench-Only. Best Lift: 419lbs "equipped".

Feel free to follow along on the adventure...

Steve Denning

5/28/15

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.
Posted by at No comments:

5/25/15

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









Posted by at No comments:

5/21/15

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.
Posted by at No comments:

5/18/15

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!

Posted by at No comments:

5/14/15

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.


Posted by at No comments:

5/10/15

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.

Posted by at No comments:

5/8/15

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
Posted by at No comments:

5/3/15

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


Posted by at No comments:
Subscribe to: Posts (Atom)