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

11/30/17

11/29/2017

Wednesday

Pin Press
Barx20
135x10
155x5
Set Pins at chest level. Dead stop.
185x2
225x1
235x1
250x1
260x1
265x1

Close-grip 3-Board Press
225x15

Seated Pull-downs to Chest
90x10
100x10
110x10
120x10
100x10

Womacks
100x10/10
110x10/10 2-Sets
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11/26/17

11/26/2017

Volume Day

Bench Press
Barx20
135x10
155x5
185x12
185x12
185x12
185x12

Tate Extensions
35x12 4 Sets

Avg Band Iso Pull-downs
4x5 6-second holds
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11/22/17

11/22/2017

Reverse-Band Press
Barx20
135x10
155x5
185x2
225x2
Add average bands
275x1
315x1
335x1
275x10

Seated Pull-downs
90x10 2 Sets
100x10 3 Sets

Womacks
100x10/10 2 Sets
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11/20/17

11/19/2017

Volume Day

Bench Press
Bar x20
35x10
155x5
185x2
205x12
195x12

Horizontal Rows
3x6

Palms-out Extensions
35x12
35x12

Side Laterals
10x10 2 Sets
Rear Laterals
8x10 2 Sets
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11/16/17

11/16/17

Thursday

Bench Press
Barx20
135x10
155x5
185x2
225x2 4 Sets
225x6

Seated Pull-downs
90x10
90x10
100x10
100x10
100x10

Womacks
100x10/10
100x10/10

Getting back on track.

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