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

5/29/16

5/29/2016

Sunday Night
W4 D1
Comp-Grip Bench Press
Bar
135x10
135x5
185x4
220x4@8.5
210x4@8

Close-Grip Bench Press
205x4@8.5
195x4@8

Slow Eccentric Pull-Up
2 Singles

Ring Pull-Ups
3x8

Tricep Myo Push-Downs
140x25 5 Breath
140x5 5 Breaths
140x5 5 Breaths
140x4

Skipped Friday's training due to a
family commitment. Everything
was easy today. Strength is going
up.


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5/25/16

5/25/2016

Wednesday Night
W3 D2
Slingshot Press 5th Set
Bar
135x10
155x3
185x2
Put on Slingshot
225x2
275x2 4 Sets
275x5 5th Set

DBBP Myo Reps
60xTNF 5breaths
60x4 5breaths
60x4 5breaths
60x3

Horizontal Rows
3x8


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5/23/16

5/22/2016

Sunday Night

W3 D1

Comp-Grip Bench Press
Bar
135x10
135x5
185x8@7
200x8@9
190x8@8

Close-Grip Bench Press
185x8@8
175x8@7.5

Rope Tricep Push-Downs
140x18 5 Breaths
140x4   5 Breaths
140x4   5 Breaths
140x3

Eccentric-Only Pull-Ups
x2

Ring Pull-Ups
8x3

Ab Roller
2x10

Jump Rope

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5/21/16

5/20/2016

Friday Night

W2 D3

Wide-Grip Bench Press
Bar
125x25reps  2 Sets

Close-Grip Rows
140x20 3 Sets

Myo Reps Cable Curls
80x25reps, 5 breaths 4 reps, 5 breaths 4-reps
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5/18/2016

Wednesday Night

W2 D2

Slingshot 5th Set
Bar
135x10
185x3
Put on Slingshot
225x2
270x2 4 Sets
270x5 5thSet

DBBP Myo Reps
55x27, 5 breaths 4-reps, 5 breaths 4-reps

Horizontal Rows
4x8

Ab Roller x10
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5/15/16

5/15/2016

Sunday
W2-D1
6's @ 9RPE

Comp Grip Bench
Bar
135x10
185x6@7
210x6@9 (E1RM: 244)
195x6@9

Close Grip Bench
175x6@7
195x6@9
185x6@9

Rope Push-downs Myo Reps
130x18, 130x3, 130x3

Eccentric Pull-downs x2

Ring Pull-ups
3x8

Ab Roller 1x10

Bwt 227


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5/13/16

5/13/2016

Friday Training
W1 D3
Wide-grip Bench
115x20 2 Sets

CG Pull-downs
140x20 3 Sets

KB Squats 3x10
Ab Roller 3x10
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5/12/16

5/11/2016

W1 D2
Slingshot Press
Bar
135x10
185x1
Put on Slingshot
225x2
265x2 4 Sets
265x4

Incline Press
135x10
150x10
140x10

Eccentric Pull-ups x3

Horizontal Rows 3x8

Tricep Push-downs 120x10, 130x18

Ab Roller x10

Bwt: 223.5lbs
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5/11/16

5/08/2016

W1 D1
Comp-grip Bench Press
175x10 2 Sets @7-8
AMRAP 175x14 @10

Close-grip Bench Press
135x10 @8
145x13 @10

Push-downs
120x10
130x15

Cut out the complexes tonight.
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5/5/16

5/04/2016

Wednesday

Close-grip BP: 175x6 2 Sets @7RPE
AMRAP CGBP: 190x8@9RPE

Incline Press: 155x6
AMRAP Incline Press: 165x8@9RPE

Pressing Volume: 5,870lbs

Inverted Rows: 3x8

Tricep Push-downs: 120x10, 130x12

Complex x2 : Ab Roller / Jump Rope

Bwt: 224
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5/1/16

5/01/2016

Slingshot Press
135x10
185x2
225x2 SS
245x2 SS
255x2 SS
265x2 SS

Paused Bench
185x2 4 Sets
185x8 AMRAP

Super Slow Eccentric Pull-ups x2

Ring Pull-ups 3x8

Tricep Push-downs
120x10
130x10

Ab Rollerx10
KB Squatsx10
Rope jumping 30-sec.
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