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

9/28/17

9/28/2017

Heavy Day

Barx20
135x10
155x5
185x2
205x2
225x2
240x1
260x2
260x2
260x2

Put on Slingshot
315x2
315x2

45' Incline Press
135x5
155x5
155x5
155x5
155x5

Seated Pull-downs
110x10 5 Sets

Palms-out Extensions
40x10 5 Sets superset with

Rope Push-downs
110x10 5 Sets

Facepulls
80x50
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9/25/17

9/24/2017

Volume Day
Barx20
135x10
155x5
185x2
205x2
230x10
220x8
210x8

Standing One-arm Press
30x8
40x8
45x8

Seated Rows
110x10 5 Sets

Womacks
110x10/10 2 Sets

Rolling Extensions
30x10 2 Sets

Face Pulls
80x50
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9/20/17

9/20/2017

Heavy Day
Barx20
135x10
155x5
185x2
205x2
225x1
245x3
245x3
245x3
Put on Slingshot
295x2
295x2

This is one day earlier in the week than I normally train.
I've been thinking I should do a deload and have been
researching current trends for it. Hitting some heavyish
reps and not doing the volume work after seemed worth
a try. This keeps me on track and hopefully I'll get some
rest.
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9/18/17

9/17/2017

Volume Day

10's

Barx20
135x10
155x5
185x2
205x2
220x10
210x10
210x10

Standing One-arm Press
25x8
35x8
40x8

Seated Rows
110x10 5 Sets

Womacks
110x10/10 2 Sets superset with

 Rolling Extensions
25x10 2 Sets

Seated Side Laterals
12x10 2 Sets
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9/15/17

9/14/2017

Heavy Day

Bench Press
Barx20
135x10
155x5
185x2
205x2
225x2
240x1
265x1
265x1
265x1
265x1

Put on Slingshot
315x2x2

45' Incline Press
135x5
145x5
145x5
145x5
145x5

Seated Rows
5x10

Tate Extensions
40x10 5 Sets superset with

 Rope Push-downs
110x10 5 Sets

Face Pulls
80x50
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9/11/17

9/10/2017

Volume Day

6's:
Barx20
135x10
155x5
185x2
205x2
225x6
220x6
215x6

Standing One-arm Press
3x8

Seated Rows
100x10 5 Sets

Womacks
110x10/10 superset with

Rolling DB Extensions
25x10 (2 Supersets)
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9/7/17

9/07/2017

Heavy Day

Bench Press
Barx20
135x10
155x5
185x2
205x1
225x1
250x2
250x2
250x2
Put on Slingshot
300x2
300x2

Steep Incline Press
135x5 5 Sets

Seated Pull-downs to chest
5x10

Palms-out Extensions / Rope Push-downs
40x10 / 100x10     5 Sets

Face Pulls
80x50
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9/4/17

9/03/17

Volume Day

Bench Press
Bar
135x10
155x5
185x3
225x8
215x8
205x8

Standing DB Press
3x8

Seated Rows
5x10

Womacks
110x10/10 2 Sets

Face Pulls
90x25 2 Sets
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