12-28-07 Island Strength

Preparations for the USPF State Powerlifting Championship Have Begun At Last

Reverse-Band 1-Board BP (Large Bands)

Bar, 135x5, 225x4, Put on F6 and green bands 275x3, 315x3
365x3, 405x1

Switched to Blue Bands (Medium)
275x10 w/ loose shirt (No belt - just let it ride up)

JM Press
135x8, 145x6, 160x4*

DB Rows
100x21*, 100x11, 100x6

This was a very quick and productful workout. My upper-body
was kind of going "What was that all about"? Like the bad kid
who does his homework for the first time and it turns out to
be easier than trying to get out of work all the time. Or whatever.
Tomorrow I order THE KATANA.

T-Bone Strength 12-26-07

Squats:185x3, 275x3, 365x3, 455x3, 365x3, 275x3, 185x3 (Raw)
Pause Squats:275x5 (2 Sets)
Power Cleans:5x3x185
Zerker Lifts:5x3x225 (This was seriously taxing and different!)
Power Snatch:3 singles with 135

I was absolutely shocked at how difficult the Zerker Lifts were. It worked parts of my back and glutes that I didn't even know existed! Definitely are going to be staples of my routine, both the Zerker Squat and Lift, both good stuff. Didn't really have a lot of time to lift so I had to speed everything up. The squats were all USPF legal and all I wore were my wrist wraps and knee sleeves, both for protection purposes. Surprisingly, 455x3 that deep and raw wasn't all that tough. Getting stronger is cool.

Oh and we have to give Don Salvo the quote of the month last night:"You know what the toughest part of working out is? Working out!"

12-23-07 Island Strength

Two Board Press
Bar, 135x5 2 Sets, 225x3, Put on F6 275x3, 320x3*

Illegal Wides
215x5-4-3-2-1 *

KB Rows 3x20

Rolling Ext 30lbs 3 Sets of 15

PR's on 2-boards and illegal wides

Merry Christamas Eve Eve

PS: Let's do two-ply open back competition! Why not!

T-Bone Strength 12-21-07

Dynamic Day in the Banderific Bench!

Speed Bench with Doubled Mini's:275x9x3 (This was seriously a test for me)
DB Floor Band Press:3x8x100 with looped band
DB Rows:2x20x100lbdb
Shoulder Laterals:3x8x50lb
Cissell Laterals (Thats right I invented something...I think)2x6
Multi Grip Pushdowns:3 cycles

The speed bench with 275 was a test not necessarily because of the weight but for some reason I had trouble unracking the weight with wider grips. Guess I'll work on lockouts soon. I'm sure the bands have to do something with it because with a wide grip (Index finger on the ring) I can unrack 495 without much difficulty. The Cissell Laterals are a variant on cable laterals. Instead of using a handle and having your knuckles facing up they are facing down with the cable behind you. This focuses solely on rear delts and works your triceps a little bit and I was absolutely shocked on the little amount of weight I could do. With a normal grip its not difficult to do up to 70 but with a reverse grip I could barely do 40 for 8 reps. Definitely something to include here and there. I took a pulldown bar and used various hand positions for 10 reps at a time for 30 total reps with 3 different grips. Basically today ended up being a hypertrophy day with speed bench included. Still tough training and I'll work on organizing my dynamic bench day better.

T-Bone Strength 12-19-07

Shut up and Squat!

Squats:135x5, 225x5, 315x5, 405x3, 495x3 (put on suit straps down)495x3, 585x2, 640x1 (Slightly above parallel on the 640)
SLDL:225x5 (3 sets)
Pause Squats:2x5x225 for 10 seconds at the bottom (was really easy just wanted to see how it felt)
Hanging Leg Raises:3x12

I had intended to do power cleans and some calf work but I'll do my calf work tomorrow on an extra workout day which I always keep extra light. I'm really focusing on keeping my workouts under 70 minutes which is allowing me the perfect amount of time to recover in between heavy workouts and also allows me to increase GPP. 585 went up without a problem as I'm really starting to learn my TRX suit and 640 I could of gone lower especially given I had my knee wraps on, but I'm positive with briefs on I can nail it out of the hole with serious speed no problem. I have a reasonable goal of nailing a 675 squat within the next 3 months of training which I think I can do. The rebound out of the bottom is really helping. Gotta give thanks to some of the guys at the gym who I asked to tell me when I was below parallel on the 585 (surprisingly someone actually was up there and knew what I was talking about!). It went up pretty fast, although I'd like to hit it raw (i.e. just a belt and knee sleeves/wraps). I can now formulate my squat cycle for state and I'm eyeballing a 1700+ total. We'll see what happens! Stay tuned!

T-bone Strength 12-17-07

Big and I mean big Max effort day in the bench

Bench:135x12, 195x5, 225x5x 315x5, 365x1
3Boards:365x3, 385x3, 405x2, 425x1, 435x1
At this point I wanted to just feel 475 in my hands, when I picked it off the rack I thought I can do this and the result...:
475x1 off a 3board RAW!!!!!!!!!!!!!!

Pushdowns:7x8x130
Rolling Triceps:50x8, 60x8, 70x5
Pulldowns:3x8xstack
Chest Supported Rows:3x5x5 plates, used a double underhand grip, worked them lats!

I couldn't be more happy with my progress. I really wonder what I can do in a shirt. 475 was a grinder all the way but I got that sucker up. My triceps strength has improved greatly and I couldn't be happier with my progress. My 500 bench is looking more and more realistic by the moment! My lats still need work as do my shoulders and I will address this issue Friday on my dynamic day. Still, 475 off a 3 board!!!!!!!!!!!! Give it up to Mr.475!

12-17-07 Island Strength

Raw 3-Board Press

Full ROM Bar, 135x5 2 Sets, 225x3
3-Board 275x3, 315x1 miss 2nd rep, 315x0
It had to happen. No PR. I tried for a 15lb PR
though I felt terrible from changing shifts (tired).

Reverse-Band BP
285x5-4-3-2-1* 5Lb PR

JM Press
135x8, 145x6, 155x4

DB Rows Elbows Out
65x10 3 Sets*

Rope Push-downs
80x5, 90x5, 100x5, 110x5, 120x5, 130x5, 140x5

So, no PR on the 3-Board. All kind of reasons (excuses)
However, next time I'll be ready for a PR! Period. I should note
however that a 315 raw 3-board is a 15lb PR for 1RM. I was trying to
get 3 reps however.

T-Bone Strength 12-14-07

Conclusion of my deload week

Squats:8x2x315lb I mean super super easy felt like an empty bar
SLDL:2x5x135lb
Shrugs:2x25x100lb
Adductor Machine:2x25xDoes it really matter?
Cardio:10 min

I mean I feel great and fully healed. I never thought I could move 315 that fast or that easy. I'm positive I can get 700+ in the squat in 2008. Just look out for an elite total from me and who knows, I may do some bench only contests next year in not only the USPF but in the APA also so we'll see what happens. The big weights start getting moved Monday!

12-12-07 Island Strength

Shirted 3-Board Press
Raw Full ROM Bar, 135x5 2 Sets, 225x3,
Put on F6 w/3-board 295x3, 335x3* 10lb PR
Static Hold 405 x 10 Seconds

Crazy Bands (Dbl'd Minis and 1-board w/close-grip)
bar x5, 145x5-4-3-2-1* 10lb PR

DB Rows
100x20*, 100x10, 100x5

Rolling Extensions
25 x20 2 Sets

Hammer Curls
some

The 10lb PR with 335 would have been easy
if I hadn't hit the uprights (bar bracket) on
each and every rep. I still made it with room to spare.

Crazy Bands PR was pretty tough.

All in all a tight little workout. Held 405 in my arms
for the first time. Heavy.

T-Bone Strength 12-10-07

Deload Workout

Full Flat Bench:135x10 (2sets) 205x10, 225x20 (2 sets)
Oarps: (super light like I don't even remember what weight I did) 20 reps total
Pushdowns:60x20
Pec Dec: Super light like I think 50ish pounds for 20 reps
Cardio:10 Min

Just a nice recovery workout. Nothing really to brag about, I plan on doing really light squats on Wednesday/Thursday and call it a week. Extra sleep and extra food this week before I go pre-contest diet and training.

T-bone Strength 12-7-07

Dynamic Bench

Bench:135x8, 225x8 (Warmups)
Added my new spiffy bands (Thanks to big Steve!)
9x3x255 with doubled mini's. (Steve do you know the band tension on these by chance?)

Pushdowns with Straight Bar:5x8x150
Chest Supported Rows:3x8x6 plates
3-Way Shoulders:2 cycles (Side Raisex20, Front Raisex20, Bent Over Raisex20)

It really felt different to work with the bands again. I really enjoyed them! I plan on deloading this next week to allow some recovery time given I have some nagging aches and pains here and there I'll do active recovery next week and eat a lot and sleep a lot. I was curious after working with the bands and I loaded 315 on the bar and I swear I did it so fast it felt like I was using just the bar! I'm going to go on a 3 week band cycle on the bench after my deload week and I'll see where that take me. Only 15 weeks away until I become a 2-time State powerlifting champion! My elite total will happen!

Think like a Champion!
Eat like a Champion!
Train like a Champion!
Win like a Champion!!!!

12-7-07 Island Strength

Squats
Bar, 135x5, 225x5
1st Wave: 315x3, 325x2, 335x1
2nd Wave: 325x3, 335x2, 345x1

Bradfords
Barx5, 95x5, 115x5, 145x5 2 Sets*

Plate Raises
45x17 2 Sets*

BB Curls
85x16, 85x11

Neg Chins
Bwt x 6

Rear Delts
20x10, 30x10, 35x6

Rope Pushdowns
70x45

Didn't sleep very well last night, no energy today.
I didn't think I was going to complete the 115x5 Bradfords,
so I was surprised to get 145x5 (x2) for a PR.

Never Give Up.

T-bone Strength 12-5-07

Max Effort Squats

Olympic Squats:3x5x405 (no belt wraps nothing) 1x2x405
Power Cleans:5x3x205
Snatch Practice:Bunch of singles and reps
Abdominals

Shut up and Squat!!!

T-Bone Strength 12-3-07

Max Effort Bench

Raw 3-Board Press;315x3, 335x3, 365x3 (2 sets), 385x3, 405x2, 425x1*PR
Close Grip Bench:3x3x315
Lying Rolling Triceps Extension(I literally was on the ground):5x10x60
Dumbbell Rows:1x25x100 Each Arm

Solid Day in the bench cant complain. The numbers continue to go up in every lift I do. My left side felt like it wasn't there today or something and when I was doing warm-ups, 225 felt like the world, until I realized that my left side was hanging completely off the bench! I didn't have my shoulder blades together or a tight arch. It was a big difference when I got my proper set up, I felt like I could of done 225 for 40 if I needed to. The Casino Gym honestly needs to get bigger dumbbells, the 100 pounder is just way to easy for me for rowing. More weight!!!!!! Can't complain about the PR's though. I'll work 2-boards next week and we'll where that takes me.

27 Reasons To Be Big

Taken from T-Nation, the awesome Dave Tate wrote this bad boy (note:Parental Discretion is Strongly Advised!)

1. I like having to think, "Is this really worth getting up for?" before doing anything.

2. I like having to roll off the bench press instead of sitting up.

3. I like the feeling of having my head filling with pressure, turning bright red and not being able to breathe. And this is just from tying my shoes. I find it best to take a big breath of air, drop as fast as I can and speed tie. I can usually get the job done in four to five reps.

4. I like the feeling of my belly on my upper thighs when I take a dump. Sometimes I even try to sit back further, fill my belly with air and blast away like I would a big squat.

5. I like feeling hot and sweaty when sitting in an air conditioned room with my shirt off and a fan blowing on me. This is how I spend most days at work!

6. I like taking an extra few minutes in my car to catch my breath from walking across the parking lot.

7. I like having to put my belt through my belt loops before I put on my pants. I remember how mad my friend Jim was one time at the airport when he was asked to remove his belt before going through the metal detector. He knew he had two choices. He could either go the rest of the day without his belt, or head to the restroom to take his pants back off and re-loop the belt. He waited until the next time he had to take a dump as it would just be too much of a pain to remove his pants for no reason.

8. I like waking up in the middle of the night with my hands numb. Gives me a chance to eat more food.

9. I like being asked things like:

"Do you lift weights?"

No, I look this way for no other reason.

"Are you a wrestler?"

Yeah, like I have the mobility to jump off the top rope!

10. I like the time I have to spend in business meetings trying to overcome the meathead image all the fat, out-of-shape business executives have of me.

11. I like the feeling I have of needing to take a shit all day long.

12. I like the lower back workout I get from walking across the room.

13. Cell phones are also a treat when you're big. You're sure to cut all conversations very short because you know your arm will get tired within the first two minutes. This is where the headsets are great, but these Shrek-like fingers make it hard to get the damn plug in the phone.

14. On that same note, I like having to retype just about every third word because my damn fingers keep hitting the wrong keys.

15. I like buying a new recliner every year because they all break down.

16. I like the feeling of jeans either smashing my nuts or falling off my ass.

17. I like coming up with excuses to avoid places like the zoo, amusement parks, fairs or any other place that involves a shitload of walking in hot weather. Yeah, let's all go to Disney World!

18. I love speed squat workouts where the only thing that's moving fast is my heart rate.

19. I love leaving work and finding that when I get to my car I forgot something and realize it isn't worth the 20 yards to walk back and get it. The only exception to this rule is when I forget my car keys and then have to stand there pissed at myself for a half hour before I walk back in and get them. I usually try using my cell phone to call in and have someone bring them out to me.

20. I love swimming and finding myself in the deep end where I can’t touch.

21. I always like it when I'm the passenger in a compact car. First you have a hell of a time getting into the car as it feels like you're doing a one-leg squat down to a shoe box. Then when you reach your destination you find you're curbside parked. You go to open the door and you hear the oh-so-familiar scratch of the car door on the curb. This sound runs down your spine like fingernails on a chalkboard.

You then look out the door and see that you're required to do the deepest one-leg squat in history to get out. The only way you'll be able to do this is to arch your back and press your feet into the floor as hard as you can to begin to lift yourself up in the seat as you would on a hack squat machine. If done correctly, you can gain up to six inches before you take the side lunge from hell to get out.

Once you're in the proper position you should be able to take the leap of faith to get out. If this wasn't bad enough, you always know that it's not over after the first step. You know there's a very good chance you'll end up losing your balance as you get out and end up taking a few awkward backward steps once you clear the door. The worst thing of all is knowing once you get out you'll have to find a way to get back in.

22. I love feeling like I'm getting more jacked and ripped at the same time, yet every picture I see of myself shows a fat bloated pig. I guess it's true that a picture can add two rolls and twenty pounds of fat. Okay, thirty.

23. I like knowing that when I go to take a dump I have a very good chance of getting a lat cramp when I go to wipe. This will always lead to the "quick" wipe and a dirty ass.

Jim has always suggested the use of baby wipes to finish the job, but let’s face it, do you really want to risk the lat cramp again? I'd much rather hit the shower to finish the job. Hint: You'll need to get one of those detachable showerheads so you can get the direct line of fire.

If all else fails, you can ask your sweetheart to help finish the job. To do this you need to lie on your back and lift your legs up and back as far as you can. This will give her a perfect view to get the job done.

Okay, I know I crossed the line with that one, but I do know of at least three lifters who take care of hygiene this way. They call this "assuming the position."

24. I love having to have someone else button my top shirt button and put my tie on because I can't reach it.

25. I also like going out to eat and finding I'm in a restaurant that has two choices: 1) the booth you have to squeeze your ass into, knowing that your belly will be smashed the entire meal and 2) those tall tables with the extra high barstools. Not able to lean back and set your feet on the floor is counterproductive to one of the most important activities of getting big—eating. I suggest leaving and finding somewhere else to eat.

26. I like all the crazy sexual positions I can conform to.

27. Going to the airport provides several great reasons why you should all strive to get big. First up, you have to get all your crap out of the car and to the check-in. In my case I'm usually looking at a duffle bag of clothes for the weekend trip. You also need a bigger bag because all your crap is size XXX, plus you need a few extra shirts as you're bound to sweat through most of them and will need to change often.

I also have my briefcase with laptop, planner and all the other crap I need while away. In the case of a seminar, I also have a roller case with my LCD projector. Lastly, if I need to train while away I'll need my training bag with all the gear I'll need. (I don’t even want to get into the bags needed for a powerlifting meet.)

So I'm faced with how to get four bags to the check-in terminal. Yes, you can get a roller cart, but this will require walking to the terminal to get the thing, then walking back, loading up and walking to the terminal again. This is way too many trips for a big guy to take.

If you're lucky, you'll make it to the terminal with only four or five drops. If you're following me here you know what happens when one bag falls off your shoulder. You try to recover and the next thing you know all your bags are on the floor. It takes several attempts to get all the bags back up and on your way.

Let me tell you this before I go on: don't try and kick a few bags as you go. This may seem like good idea but a travel bag doesn't kick as smoothly as you think it would, and it'll take much more energy kicking the bags than it would hiking them back on your shoulders.

Okay, so you make it to the check-in terminal. You take your place in line and set your crap down. This is when the "bag kick" comes in handy. You don't want to have to pick up your bags every five minutes when the line moves up.

At this point you'll be starving from all the work you had to do to get here and you can see the fast food places around the corner. As each person moves up you get more and more hungry to the point that your hunger turns into "stupid people aggression." Most of you will know what I mean with this.

You're in line and what should take a max of five to ten seconds to do, takes some of these morons ten minutes. All you can think of doing is kicking the asshole in front of you in the back as he fumbles for his ID that he should've had out ten minutes ago. Hell, I've been holding mine in my mouth for the last half hour to the point that the ends are now all chewed up.

You finally make it to the metal detector. We already discussed the belt issue, but it's important to point out that you should never wear laced shoes as you'll have to take them off, and we all know how hard they are to get back on.

Since you're big and jacked you don't have to worry about taking anything out of your pockets because if you had something in there, there's no way you'd ever get it out anyhow. This is also why big guys will always tip all the change they receive into the tip jar, because let's face it, where are you going to put it? In your front pocket? Yeah right! And how will you get it out? The only way you'd ever see the change again is when you take your pants off later that day. At this point it'll fall on the floor and you'll have to call in your kids to have them pick it up for you.

So you kick your shoes off and think you'll fly past the metal detector archway. This is true as long as you don't bump the sides. Since you're huge, your shoulders are bound to hit, plus you have a shaved head and goatee and are automatically targeted as a threat. So you find yourself being directed to the two big footprints on the floor and told to stand here. Then they ask you to raise your arms and will always ask you if you work out. This is no time for small talk as your shoulders are messed up from your last squat session and it's killing you to hold your arms up.

Finally, you get a chance to drop a few hundred bucks on a handful of eats that should hold you over for the trip. Now is your time to take a seat and recover from the demanding trip so far. This is a great time to checkout all the normal folks to remind yourself how great it is to be huge.

You realize very fast that you're ten times bigger than you thought you were as it seems everyone in this country is fat and out of shape. On any given day you'll be lucky to see one or two people who look like they've set foot in a weight room. The goal here is to not get too close to anyone as you don't want to catch the Geek Virus.

Soon you'll be boarding the plane. It's best to wait until last to get on. Why rush to just go sit again and have to get up if someone else comes? If you've planned your trip well you know you should have an isle seat so it doesn't matter when you get on. So relax and enjoy watching everyone else rush to the plane.

Now, you know the seat will be a tight fit and you'll have your balls crushed for the next hour or so. Find your seat but keep on the lookout for any seats that may be open with an empty seat next to them. Since you should be the last one on the plane, dive into whatever looks like the best place to be. This is your right because you are huge.

you know the seat will be a tight fit and you'll have your balls crushed for the next hour or so. Find your seat but keep on the lookout for any seats that may be open with an empty seat next to them. Since you should be the last one on the plane, dive into whatever looks like the best place to be. This is your right because you are huge.

As you can see, being big is a great thing. If I can’t convince you in 3000 words then there's just no hope for you.

NOW LIFT THE DARN WEIGHT!!!

12-2-07 Island Strength

Raw Two-Board Press
Full ROM: Bar, 135x5, 225x3, 2-boards 285x3*
10lb PR

Incline Press
195x5-4-3-2-1*
I promised 205 but to be honest, this 10lb PR
was a kill-or-be-killed situation.

DB Rows (Elbows Out)
60x12* 3 Sets

Tates
55x20

Rope Push-Downs
70x5,80x5,90x5,100x5,110x5

I planned on starting DB Band Extensions tonight but
the setup was so weird I did some Tates and called it quits.
I'll do some research on the setup.

T-Bone Strength 12-1-07

Big Pr Day

Rack Pulls:Bar set below knee cap.
Grabbed the box they have up there at the gym and stood on it so the bar was approximately 6 inches below my knee
Worked up to 635 for a single. It went up pretty fast too, used straps and my belt, went for 675 but it just wasn't mean to be. I'm fairly confident that my first goal of getting a 585 dead is very realistic and will happen sooner than I think.

Dumbbell Rows:7x7x100
RDL:3x3x405

And the lord spoke to T-bone and said "Rip that weight off the rack!" And I did! I expect a big pr to come in the next month or two as I venture on my second Coan deadlift cycle. This time, its going to be all elevated and we'll see where that takes me.

T-Bone Strength 11-30-07

Speed Bench Day

Flat Bench:10x3x275 (Went pretty fast and quick)
Rolling Triceps: 3x10x55
Front Raises:3x8x40lb dumbbell
Bent Over Raises:3x8x50
Side Raises:2x12x55


Nice solid Workout, felt pretty good afterwards. My shoulders feel great and 275 was so so easy. I went on the assumption that with a shirt I can push 465 which I'm thinking is fairly realistic so I took 60% and that was roughly 275 so I used it. I need stronger lats to lower the bar faster while still maintaining control. Still, good stuff.

T-Bone Strength 11-28-07

Box Squats:Barx5, 135x5, 225x5, 315x5, 10 sets of 2x405 (No Belt), 495x2 (Belt)
Behind The Neck Presses:135x8, 155x5, 185x5 (2sets)
I was inspired at this point so...
Bradford Press:135x5 1 set (just to see)
Lat Pulldowns:3x8
SLDL:2x5x225 (Just to see)
Hanging Leg Raises:2x15
Side Bends:2x10

Good Solid training. I'm going to go without training with a belt for a good while to increase core stability and gain strength in my midsection. I'm definitely going to continue overhead pressing in my routine, not only for shoulder strength, but also for shoulder health as I've noticed the carry over into benching big time and in squatting. Great job Mr 9376 on your big PR day!!

11-28-07 Island Strength

4-Board Press
Raw, Full ROM: Bar, 135x5 2 Sets, 225x3,
4-Board and F6: 275x3, 315x3, 350x3* Easy Oh Yeah!

Reverse-Band BP (Blues)
280x5-4-3-2-1*

DB Rows
100x15, 100x10, 100x5

Rolling Extensions
30x12, 35x10

Hammer Curls
Rope Extensions

25Lbs PR on Shirted 4-Board, Real Easy
15Lbs PR on Rev Band BP
5Lbs PR on Rows

Life's a Bench and then you Lockout!

T-Bone Strength 11-26-07

Max Effort Day Bench

Full Bench Warm Up: 135x12
225x8
275x5
315x4
365x1

Rack Lockouts:Worked Up To a difficult but nevertheless got it 455

Close Grip Bench: Grip:Index Finger Near smooth part of the bar
4x5x275

Straight Bar Pushdowns:7x8x120
Chest Supported Rows:3x10x4plates
Lying Rolling Triceps Extensions:3x8x60

I literally felt like superman after this workout. My Bench is getting bigger and bigger and I've only been re-training it for a couple of weeks now and I cant wait to see what the end result is in the upcoming weeks and months to come. I want 500 and I now know that I can get it and its well within me and I'm going to get it. I'm following advice I've received from big time benchers from Westside Mike Wolfe and Nick Winters as well as a couple of conversations I had at nationals and things I remember from Brian Schoonveld and Ed Coan to help me in my training and working on my technique has been huge. It really has been. I mean not benching regularly for a good while, to come back, have a different set up all together, work various grips and push 365 with relative ease, thats saying something. I should have 400 raw by the end of the year I hope (lofty goal I know but I'll sure try for it) but if not I'll set the goal around February. 700 in the squat is very realistic now as is 500 on the bench as is at the very least a 600 dead. To have a 1800+lb total would be awesome.

T-Bone Strength 11-23-07

Big Dead Day!

Deadlifts:135, 225, 315, 405 all for singles
495x1!! No BELT!!!

Sumo Stance Deadlifts:Worked up to 405 for a fairly difficult single and called it quits

Romanian Deadlifts: 3x8x315
Pulldowns:3x8

It was pretty sweet to pull 5 plates without a belt. I did hitch a little bit near lockout but I'll correct that as time goes on. My lower back is absolutely taxed so I'm going to give it some good rest this week and do active recovery on the squat and deadlift while still working on my bench given how easy I made 335 full range I'm sure I can improve on that. We'll see where this takes me in time. But all I can say is that 6 plates on the dead will fall soon enough, hopefully before state so I can put up a 1800+lb total. Bodyweight is 300 at the moment so 308 I can make no problem and I could even go down to 275 if I really wanted to so we'll see. Diet, hard training, and solid rest=Strength!

11-24-07 Island Strength

Squats
Bar, 135x5, 225x5, 325x6 2 Sets

Bradford Press
Bar, 95x5, 140*x5 2 Sets, 105x5 2 Sets

Plate Raises
45x15 2 Sets

Curls
85x15, 85x10

Neg Chins x 6

Rear Delts
20x10, 25x10, 30x10

Rope Push-downs
70x40

No stress Squat Day. Bradfords inching up.
Why do curls? Since they became a regular
thing for me, my triceps strength has also gone up.
I can't wait to destroy my shirted 4-Board PR this week.
Big PR coming.

T-Bone Strength 11-22-07

Dynamic Effort Bench

Incline Dumbbells:4x10x100lbdb (1x5x100)
Pec Dec Machine:3x10
Lying Barbell Triceps Extensions:3x10
Oarps:3x10
FacePulls:4x6
Abs

Yeah I'm actually benching on a regular basis. I've definitely noticed a big time carry over from working my overhead presses into benching. The help I get from my rear delts from doing behind the neck jerks and from my front delts from doing push presses is helping out tremendously. I'm definitely going to figure out a way to do them on a regular basis and push my training to 5 solid training days and two assistance days...yeah 7 days a week w00t! Its a plan in the works but we'll see what happens.

Would you buy a buffalo burger from this man?

T-Bone Strength 11-21-07

Squatsnstuff

Box Squats:455x6x2
475x1x2
495x1x2

Rack Pulls:Worked up to a clean 600 even with the bar set just below the knee.

Back Extensions:2x6 cuz at this point I was fried!

Heavy volume workout but it felt good. I was able to pull 600 from below the knee which is always nice after those box squats which were just brutal. Sitting all the way back is definitely paying off. I'm going to experiment with Sumo deadlifting here pretty soon and see where that takes me because I feel a little bit more comfortable that way but not much so we'll see how that goes. Happy Thanksgiving!

11-21-07 Island Strength

Raw 1 Board Press
Bar, 135x5, 225x3, 1-Board 260x3*

Wide-Grip BP
210*x5-4-3-2-1

DB Rows (Elbows Out)
60x10 3 Sets

Tates
60x11, 50x20

Hammers
Rope Push-downs

Two PRs.
The 1-board PR would have been super easy but the
last rep hit high and I flared early. A bit of a grind and
it went up fine.

T-Bone Strength 11-19-07

Max Effort Bench (Yeah you read that right, me benching again!)

Flat Bench:135x10
225x8
315x5
335x10x3 (So so so easy)
365x2! (Nice raw pr)

Rolling Triceps Extension:25x12
50x8
60x8 (2 sets)
70x3

Triceps Pushdowns: 7x8
Chest Supported Rows: 4x6 (4 plates on the first 3 sets, 5 plates on the 4th set)
Hammer Curls:70x6 each arm
75x6 each arm
80x6 each arm

Great solid workout and I really had forgotten how much fun benching really is. Its always a trip to know that when I bench everybody in the gym stops and stares and of course I get the usual "How much ya bench?" question about every set I do and I answer, "Truthfully I don't know, once I find out I'll let ya know". No pain whats so ever in my triceps (had an injury at nationals which is why I missed my 3rd attempt on the bench) and the volume wasn't too great and I could of probably done more but it was a great first bench workout back and I cant wait to slap on 5 plates on that bad boy and shoot it up. Current goals for state are:

500+bench
700+squat
675 at least dead.

Wishful thinking numbers I know, but they are well within me. I nailed an easy 635 fully sat back on the box, box squat the other day for an easy double so my squat should be where I need it to be as well as my dead. Now, for the bench!

11-16-07 Island Strength

One-Board Press

Bar, 135x5, 225x3, Put on F6
275x3, 300x3 ** So Easy! 25lbs PR

Incline Press
205x2, 195x4, 185x3-2-1
So these seemed to be a disaster
until I realized my hand spacing was
way too close. Pinky on rings is my normal
spacing. I had hoped to get a 205x5-4-3-2-1
and will next time.

DB Rows
60x5, 95x20*, 95x10, 95x5

JM Press
135x10 3 Sets

Rope Push-downs
70x20

No elbow pain during JMs.
300x3 shirted 1-board. Lots in the tank.
Hey, this is fun!

Fellow iron benders: Never call a leg-press
a squat or a smith-machine bench a bench press.
Make your yes, yes and your no, no. Powerlifters
and MMA Fighters (and our troops!) are some of the
last tell-it-straight men left.

T-Bone Strength 11-13-07

Abdominal Training

Standing Pull Down Abs:Total of 100 Reps
Side Bends: 3x12x10x8
Hanging Leg Raises:2x8
Light Hamstring Curls:2x12

Good solid gpp workout and really following Westside philosophies to the letter is paying off dividends big time. Extra abdominal work and working my weak areas lightly on my "off" days are paying off.

T-Bone Strength 11-12-07

Max Effort Squat

Box Squats:8x2x475 (Fully Sat back on each rep and exploded out of the whole and used my belt)
Power Cleans:5x2x205
Snatch Pulls:3x3x225
DB Rows:1x20x100 (Was running short on time)
Abs

Good workout, I'm really pleased with my squat progress and how fast I can explode out of the hole. My posterior chain is stronger than ever and its really starting to show. On my "off" days, I'm going to do extra abdominals and light work on my weak areas in the 20-40% area just to work the muscle. The quest for 7 plates continues...

T-Bone Strength 11-10-07

Night of the Dead T-bone

On a cold, dark night at the Casino Gym, T-bone did deads

Deadlifts:6x3x405 no belt, no straps, just chalk and rip!
RDL:3x5x315
Double Underhand Pulldowns:3x8xStack on Machine
Muscle Snatch:5 singles with 135

Great solid heavy workout. 405 was really easy, with no belt! My goal is to pull 500+without a belt in the near future and have a really freaky 7 plate dead by the end of 08. Goal is 6 plates right now and I have a great mini cycle going right now and I should have at least a 20lb increase by the end of it, at least thats my goal. I'll be doing some big weights in 08, as will Big Steve, you just watch!

11-9-07 Island Strength

Squats
Bar, 135x5, 225x5, 325x5 2 Sets

Bradfords
Barx5, 95x5, 105x5, 135x5* 2 Sets

Plate Raises
45x13 2 Sets

BB Curls
85x14

Slow Neg Chins x6

Rear Delts
20x10, 20x15, 20x20

Delt strength continuing to go up. One
more bench workout before deload week.
Talking with Ken Anderson about alterations
to my new Katana. Can't wait.

T-Bone Strength 11-5-07

After a week of rest, its time to get back at it.

Full Squats:3x8x405,1x5x455, 2x2x495, 1x1,535, all done with just a belt
Power Snatch:4x3x135
Behind the Neck Press:3x3
Back Extensions
Abs

Looking at doing the Smolov Squat Cycle which includes squatting 4 times a week and lots of Olympic Lifting which should allow me to increase my squat and deadlift big time. I should be doing regular scheduled pressing and even benching (bench specialists, what a life :P) But I'm looking forward to the training sessions ahead. I'll determine a 1Rm on the squat at the end of the week to plug in numbers for the upcoming microcycle.

11-4-07 Island Strength

Raw 4-Boards
Bar, 135x3x2, 225x3, 4-Board 275x3, 315x3*, 325x3*

Crazy Bands
135 w/Dbl Minis and 1-board Close-Grip x5-4-3-2-1 *

DB Rows
60x10, 95x15, 95x10, 95x5

Rope Pushdowns
70x10,90x10,110x10,120x10

Big PR on 4-Boards. PR on Crazy Bands. No extentions, being careful
after having a sharp pain while doing JM Presses recently. No pain tonight.
Just did pushdowns to flush the tris.

10-27-07 Island Strength

2-Board Press
Bar, 135x5, 225x3, Put on F-6 275x3, 300x3*, 315x3* Way Easy

Wide-Grip Bench (Index finger outside rings)
205x5-4-3-2-1

DB Rows
60x5, 90x20, 90x10, 90x5

JM Press
135x10, 135x7 Oops - twinge in my right tricep, near the elbow

I stopped and rested. Then tried light push-downs. Same sting.
Iced it down at home and well, we'll see. Easy PR with the
weight flying off the board and an easy lock-out.

T-Bone Strength 10-23-07

Updates for 10-22 and 10-23

10-22-07
Squats:135x5 225x5 315x5 405x5 495x1!! (Big PR considering I did it completely raw no belt, knee wraps, knee sleeves, or super suit! More than pleased with that)
Box Squats: Put on my new Inzer Trx which was incredibly difficult to put on.
495x3
585x2!!!
Did 4x2x495 afterwards, fully sitting back and coming back up. The amount of recoil that I get from the trx is amazing. I did 585 for 2 and I knew I had more in me!!!

Rack Pulls:Worked up to 495x5 (my legs and back were peppered at this point)
Back Extensions:3x8
Side Bends:2x12

10-23-07
Snatch Practice
Muscle Snatch: Worked with a 3 rep matrix and did 3x3 with 135 to start, then did my remaining working sets with a 3x3 with 155. Had a moment where my wrist buckled and that kinda freaked me out but no injury so all is well.
Hang Snatch:3x3x115
Side Lateral Raises:70x3x6
Pullthroughs:3x10
Abs

Pullthroughs are incredibly difficult! They work just about every aspect and part of the posterior chain with a great amount of effort as well. I really like the snatch its a fun lift. One thing im noticing is that on the muscle snatch, my abs are burning like crazy so I gotta increase abdominal strength. All in all a good two days of lifting.

UFC 79 Finally we get Chuck Vs Wanderlei Silva!!!!! Cant wait!

10-23-07 Island Strength

Squats
Bar, 135x5, 225x5, 315x5 2 Sets

Bradford Press
95x5, 115x5, 130x5* 2 Sets

Plate Raises
45x12 2 Sets

Straight-Bar Curls
85x13

Negative Chins x8

Rear Delts
25x12 3 Sets

My low-stess Squat Day. Bradfords still going up. At 5Lbs a week
I'll be pushing about 400lbs a year from now. If it only worked
like that! Front delt strength is getting better and a PR is a PR.

T-Bone Strength 10-18-07 and 10-19-07

Bench Day

Full Range Motion: Warm up 135x5 225x5 315x5
Working Sets: 7x3x345 using various grips
Rolling Triceps Extension: 3x8 Got up to using the 70's for a pr
Chest Supported Rows:3x6 with 6 plates
Oarps:2x8
Seated Rows:2x12

I was going to put on my new shirt until I realized I left it at home so the Rage-X will have to wait for another day to come out. I really wonder what I can bench now for a 1rm. I'll find out shortly. I have yet to use boards since my preparation for nationals and I think I'm going to incorporate them into my routine starting next week.

10-19-07 Deads
Starting the routine I've been working on all week
6x3x405 with very short rest periods
Took two plates off for 225 and did 1x10 with it with straps
Yates Row:3x6
RDL: 2x5
Pulldowns:3x8
Back Extensions:2xFailure
Abs

My philosophy on my new dead routine is this, to increase my lower back strength and also do some hypertrophy/endurance training as well. I figure if I can increase the workload my back can handle my lower back will get stronger. The Yates row was something that was just tough and I could address a weakness in my lats this way. Essentially the Yates row (named after former Mr. Olympia Dorian Yates) is just a bent over row with a double underhand grip but boy it works! I'm really happy with the first day of training of my new routine and I'll do some adjustments as time goes on.

But tomorrow: Tim Svlvia gets knocked out and we have to pray Rich beats Anderson!!!!

10-18-07 Island Strength

Raw 3-Board Press

Full ROM Bar, 135x5, 225x3, 3-Board 255x3,
280x3*, 300x3* (25#PR), Static Hold 365x10 seconds*

Reverse Band Bench Press w/Blues
265x5-4-3-2-1*

DB Rows
85x20*, 85x10, 85x5

Tates
55x20, 55x17

Nice 25Lb PR on 3-Board triples! I was actually
way off my groove today but strong overcomes!
Next change of program I'll definitely make reverse-band BP
a Max Effort movement. They rock! The high-rep rows just
kinda happened and I like them. Good confidence building
day.

T-Bone Strength 10-15-07

Without a doubt, the dumbest idea I ever had...20 rep squats....

Dumbbell Snatch:4x3x2x1 Matrix with 75, 80, 90, 100lb db's respectively
Overhead Squat:3x3x135
1x1x185

And then....I had been thinking about it all day and well....
Warm Ups:135, 225, 315 all for fast doubles (too easy)

I put on my rehband back brace, had my inzer knee sleeves up...and then went for it!
405x23 reps

I literally layed on the ground for a good 10 minutes afterwards. The only reason I did 23 reps was because I lost count and thought I was at 17 when in reality I was at 20 and I did 3 extra repetitions. The most fatiguing test of strength I've ever attempted. Wont be doing a 20 repper for a good while :)

Finished off the workout with some ab work.

Getting stronger is awesome....20 rep squats....not so much.....but I'd do them again!

10-14-07 Island Strength

Squats
Bar, 135x5, 225x5, 315x5, 225x10

Bradford Press
Bar, 95x5, 115x5, 125x5* 2 Sets, 95x5

Plate Raises: 45x10 2 Sets

Straight Bar Curls
85x12

Negative CG Chins
Bwt x 8

Rear Delts
15x10, 25x10 2 Sets

Can't wait to bench again cause I'm
already stronger than I was!

T-Bone Strength 10-11-07

Speed! Gotta have it!

Speed Squats with 315 10x2
High Pulls:5x5x205
Snatches:Did a bunch of em! Learning the technique.
OARPS:3x8
Hanging Leg Raises:3x12

The Snatch is a really fun lift. I really enjoy it. Its a different feeling as its really explosive and works the shoulders, upper back, and just the entire body as a whole. Once I figure out the technique and get it down, I'll work on getting an exact set rep scheme going but until then its a bunch of reps until I get it right.

Gaining strength=Awesome

Hey Steve, no prob on the roaster. I'll have to sample some of that famous coffee sometime :) BTW, did you get the tape and pilers I left on your stairs? I hope things went well in the roast! Dominate that 300 and get it!

10-10-07 Island Strength

3-Board Press
Bar, 135x5, 225x3, Put on F6, 275x2, 315x3*, 325x3*

Crazy Bands BP (Dbld minis w/1-board, close grip)
115x5-4-3-2-1

DB Rows
80x20, 80x10, 80x5

Hammer Extensions
40x20 - These hurt my elbows. Will
substitute Tates.

A couple nice PRs, especially the easy 325x3. Thats
my 4-board PR!

In case he checks out the blog - Happy Birthday
to my brother Stan. I'm praying for you.

My bench is getting stronger each week. Lifting heavy
is fun!
Oh - Thanks Big T for helping with the roaster. U da man.

10-6-07 Island Strength

Raw 2 Board Press
Bar, 135x5, 225x3, 2-Board 245x3, 265x3, 275x3*

BB Inclines
175x5, 185x4-3-2-1

DB Rows
75x20-10-5

Tricep Combo (Rolling Ext-Tates-CG BP)
30x15-15-15

I looked back a couple years and couldn't find
any record of 2-boards in my log. My recent raw 1-board
is 255x3 and 3-boards 265x3, so 275x3 on 2-boards
is OK for now. I really like the tricep combo thing. By the
time the BPs come around I'm hangin by a thread. I'm
paying pretty close attention to nutrient timing - getting
carbs,protein and creatine before and after training. Some
slow acting protein before bed. I'll be dropping in to the
Casino Gym from time to time after Jazz Trax. What's
the date for USPF state champs in '08?

T-Bone Strength 10-3-07

Dynamic Effort Posterior Chain/Explosive Strength

Good Mornings:5x5x315
DB Rows:3x8 Speed
Muscle Snatch:135 4x4 Working on technique
Seated Rows:3x10
Side Bends:4x6

All in all a good workout. Felt pretty good afterwards. Given the gyms new schedule due to Jazz Tracks I have to adjust my schedule accordingly. Thursday will be bench and Triceps work and Friday will be deadlift day for the next couple of weeks. I may have to space out the days so I get proper rest without being worn out. Feel pretty good at the moment with my strength increasing by the minute! Oh and to whoever this SD guy is, always remember I'm Mr 400+ now muah ha ha ha :P Cant wait to train with ya again buddy!

T-Bone Strength 10-1-07

Delayed Entry, active recovery.

Full ATG Squats:4x4x405 No Belt Wraps, or suit
Lying Leg Curls:3x10
Lat Pulldowns:3x10
Shrugs:2x20
Abs


Didn't do anything special. Wednesday is the fun day. Going to see what I can do on the power snatch so we'll see how that goes.

Steve you gotta let me know when you workout, I'd be more than happy to spot for you so maybe I dunno there can be a witness to you finally getting 300 out of the way. Life of a full meet lifter, its hard :)

10-2-07 Island Strength

4-Board Press
Bar, 135x5, 225x3, Put on F6: 275x3, 325x3* Sooo Easy
Static Hold w/355 10 Sec.

Reverse-Band BP (Blues)
255x5-4-3-2-1

DB Rows
60x10, 95x5 3 Sets

JM Press
145 x 10 3 Sets

Felt double strong. If I only had a spotter...

9-26-07 Island Strength

Squats
225x5,245x5,275x5 3 Sets

Bradfords
95x5, 115x5, 120x5 2 Sets, 95x5 2 Sets

Plate Raises
45x10 2 Sets

Bicep Complex
Curls 75x15 - Hammers x20 - Neg Chins x5

Rear Delts
15x10, 20x10, 25x10

Last workout at Sheriff''s Star Center in Whittier.
Bwt is up - 245-250
Life of a Bench Specialist is good.

T-Bone Strength 9-24-07

Ok So I haven't updated in awhile but in the time I haven't updated Ive hit pr's doing the following:

Hit a 600 squat
Finally got that freaking 545 dead out of the way
Power Cleaned 275
Push Press 315
Good Morning 495
Hit 495 for 5 on the Squat

Training's been going pretty well, heres tonights:

Squats USPF Depth:6x3x495 2x3x525
High Pulls:3x5x225
Chest Supported Rows:3x8
Seated Rows:3x10
Straight Leg Raises:6x15

Been busting my butt in training lately and its paying off. I'm getting leaner and more muscular while maintaining my strength. Muscle Milk was on sale at a supplement store in Long Beach and I got a bunch of it! Plenty of protein and carbs for me! Cant wait to put on the gear and see what I am now!

Island Strength 9-20-07

De-Load Week

Speed Bench 135x3 8 Sets fast, fast, fast
DB Push-ups: 25reps, 12 reps, 6 reps
Barbell Rows: 135x10 2 Sets, 185x5 2 Sets
Tricep Combo(Rolling Ext-Tates-CGBP): 2 Sets

Bwt: 244 Ready for a fresh round of PRs
starting next week.

Island Strength 9-17-07

One Board Press: 135x5, 185x2, 225x2, Put on F6
245x3, 275x3*
Reverse-Band BP (Blues): 295x1, 245x5-4-3-2-1
Tricep Ext
DB Rows

9-13-07 Island Strength

Raw Bench: 135x5, 185x3, 225x3, 185x10 (Close-grip)
Tates: 45x15, x10, x10
EZ-Curl Bar Rows: 2 Sets of 20

Very disappointed in the Sheriff's Dept weight-room.
Besides no one else in there to help me if... the
equipment is marginal. On the other hand at least I
have iron to lift. My program called for high boards,
there were no boards. Reverse-Band BP - no bands.
So I pushed some weight around full ROM and
actually have some DOMS today. Bwt is coming up
and some big benches lay ahead.

10-98

T-Bone Strength 9-10-07

Max Effort Accessory Work:
Front Squats:225x5
275x5
315x3!
335x3!
365x1!!!!(Sure I couldn't breathe but I got it!)

Good Mornings:225x8
275x8
315x8
405x4
455x2!

Seated Rows:3x8(Stack)
DB Rows:3x8(100lb DB)
Chest Supported Rows:3x5(5Plates)
Pulldown Abs with Rope:6x15(80-90lbs? I don't remember exactly)

Those pulldown abs really kicked my butt. I got the set and rep scheme from Dave Tate over at Elitefts.com I'm going to start training 5 days a week because in order for me to accomplish what I want to I need an extra day of training. I received my invitation to compete at the WPF World Championships last night. To go or not to go?
If you have to ask you wouldn't understand!

9-9-07 Island Stength

Squats/Shoulders

SSB Squats: 135x10, 225x1, 315x2 225x10 2 Sets

Bradfords: 95x5, 115x5 4 Sets

Plate Raises: 45x10 2 Sets

Curls: 75x9, Hammer Curls 25x12, Neg Chins x8

Rear Delts: 15x10, 20x10, 25x10

The SSB bar was a new experience. The weight is high and

forward compared to a reg olympic bar. Cool. Leaving for

Dispatcher school tonight. First priority: find a weightroom of course.

T-Bone Strength 9-7-07

Overhead Pressing.
Push Press:7x3x225
2x1x245*
Behind the Neck Jerks:3x3x185
Rolling Tricep Extensions:3x8
Pushdowns:3x8
Dips(Bodyweight):3x5 (My triceps were fried by this point!)
Running Rack Shrugs
Abs

My Running Rack Shrugs basically is doing the entire rack of shrugs with a minimum of 15 repetitions per dumbbell. If I cant get 15 i'd force it to get 15 usually getting 20 reps. The 245 singles weren't as difficult as I imagined. I've taken a complete westside approach to my overhead pressing. My next overhead training session will consist of a 3RM, dropping the reps down to a 1RM and then doing the same for the BNJ. Feeling great and stronger than ever!
If you have to ask, you wouldn't understand!

T-Bone Strength 9-5-07

SQUATS!!!
Box Squats:405x8x3 (Fully Sat down and relaxed and then came back up. No belt or wraps)
Reverse Hypers:3x12
Leg Press Machine Thingy:Stack for 50 reps various Leg Positions
Lunges:100lb Dumbbells all across the gym and back 2x
Abs

That leg press machine thingy really was different. Made my legs work in a different way. I liked it, perhaps I'll throw in into my routine every now and then. I feel great and stronger than ever. Theres something to eating really clean, being very methodical in my training, and becoming a true strength athlete. Watch out, 2008 i'm going to shock the world....again!
If you had to ask you wouldn't understand!

Island Strength 9-5-07

M.E. Bench

Raw 1-Boards: Full ROM 135x5, 185x3, 1-board 225x3, 245x3, 250x3

DB Incline Press: 50x10, 70x10, 70x8, 70x6

DB Rows: 50x10, 60x10, 70x10

Tricep Combo
(Rolling Extensions then Tates then CG BP w/o letting go of the DBs)
40x8, 40x8, 40x5

The gym has dumbells with long, thin handles. Really
hard to control. Good workout. No idea why my chest, tris and lats
pumped up so much. Kinda hurt. That's good of course.

T-Bone Strength 9-4-07

Conditioning
Bench Press: 8x2x315 (Worked For Speed)
Pec Dec: 4x10
Biceps
Light Cardio

I figure working on my GPP in the off season right now couldn't hurt whats so ever. After the last two meets I've been so dead I could hardly walk so I'm going to work on my GPP to increase my conditioning and my overall performance. I figure I'll do this twice a week. Been talking with America's Strongest Man Derek Poundstone and he as a former USAPL record holder has told me, if you want to succeed in the strength game, you gotta be well conditioned all around. I'm taking his advice!
If you had to ask, you wouldn't understand!

T-Bone Strength 9-3-07

Back to work.

Front Squats:4x5x275
Rack Pulls:Worked up to 545 without a belt or straps
Got 585 with straps and a belt. Rack height was below the knees about 2in
Seated Rows:3x12xStack
DB Rows:3x8-10(I cant remember if I did 8 or 10, probably varied)100lbdb
Pullthroughs:3x6
Abs

The pullthroughs definitely worked my posterior chain in a different way than I'm accustom too. It was similar to a RDL (Romanian Deadlift) but also through in a big sticking point in just picking the weight up which was a very different feeling but I know it'll make me stronger.

Hey Steve, I'd be more than happy to tag along. Just let me know the particulars. Are Police Officers only allowed to compete? And I would definitely get clarification on whether or not you can use a shirt. Thats almost key to you going or not no?

I've decided I'm going for a big pr this Saturday with my dead to see if I can get over a peachy 500 dead and go for something worth while. If I have to hitch it oh well, its only training for me right now and then I'm going to go into another Coan/Phillipi routine cycle.
If you had to ask, you wouldn't understand!

Island Strength

Box Squats: 235x10 2 sets
Bradfords: 85x5 2 Sets, 95x5, 105x5 2 Sets
BB Curls: 75x6 ss/w Hammer Curls 20x10 ss/w neg chinups x5

Hot day in Paradise today!

Bench Press Leg Drive

This article by Jesse Burdick over at Elite is fantastic. Check it out.
Step

Island Strength 8-29-07

Max Effort Bench Press
4-Board Press
Bar, 135x5, 225x1 Put on F6 245x3, 265x3, 295x3,
315x3 Static Hold 335 x 10-seconds. Could have gone
a little heavier but no spotter.

Rep Max
1-Board Close-grip BP w/dbld minis (henceforth called "Crazy Bands BP)
135x1 2 singles, 95x5,x4,x3,x2,x1 (10-sec rest in-between)

Low Pulley Rows
130x10, 150x10 2 Sets

DB Rows - 65x10

Combo Tricep Ext (Rolling ext-Tates-FloorPress)
40x5 of each movement immediately going to the next

Nice heavy bench day. Trying to find the right rowing movement.
I was pretty dead by the triceps ext. These were done on the floor.

Hey T, there's a bench-press contest at the
LA Sheriffs Training Center on Nov 3 I'm thinking
of going to. Want to tag along? I thinks it's raw but I
e-mailed the director asking about bench shirts.
BTW: the local deputys have never seen boards and
bench shirts, so my training at the sheriffs gym is
a bit of a curiosity!

T-Bone Strength 8-29-07

Overhead Pressing and Shoulder Work

Push Press: 7x3x225
1x1x245
Close Missx265
Behind The Neck Jerks: Worked up to a pr of 205
DB Snatch: 5x3x100
Shrugs:3x8x500
Abs

I've decided that my shoulders are really freakin weak! I'm going to concentrate on getting a big push press and big shoulders and traps cuz its as Steve says "Big Traps r Cool!"
If you have to ask, you wouldn't understand!

T-Bone Strength 8-27-07

Hey! Big T here. Training solo at the Casino Gym next to all the Bodyblades and Fitness nuts. My training focus will be to increase posterior chain strength and deltoid strength in my new training cycle with hopes of a 585 deadlift by years end. Training went a little something like this today:

Rack Pulls (Bar 2in below the knees)
405x3
495x2
585x2
635x1 (Straps)
675x0 (Just missed it, came of the rack at a good speed and I could of hitched it all the way up but im working on technique)

Front Pulldowns 3x8 (Stack)
Seated Rows 3x8 (Stack)
Lat Pulldowns 3x8 (Stack)
T-Bar Rows 3x6 (5 Plates)
Core

Hit a nice big pr in my first deadlift session back from Nationals. I was more than pleased with the results. I more than likely will be engaging myself in yet another Russian Front Squat Cycle in the coming weeks along with doing yet another cycle of my new and improved deadlift program which I'll be posting about in the coming weeks. Good first day back!
If you had to ask, you wouldn't understand!

Island Strength 8-25-07

3-Board Press
after warm-up - 225x3, 245x3, 265x3
Rep-Max 3-Board: 225x6, x5, x5, x4, x3, x2, x1
Low Pulley Rows: 210x5, 180x6 3 Sets
Rope Push-downs: 130x6, 150x6 3 Sets

Using the Sheriff's Station gym right now.
No spotter so I had the safety pins real high.
Bench Press only is my plan now. Ironically
my quads are my only sore muscle right now.
That will change come the morning. Go
Couture!

Island Strength 8-22-07

OK, not many posts lately. So what. We're not quite in a team situation yet, but hopefully soon. New stuff. Everybody on the team posts there own stuff. Just training logs with the occasional pic.

First training day since the USPF Nationals;

Squats: 225x10 2 Sets

Bradfords: 95x5 2 Sets, 65x5 3 Sets

Rear Delts: 20x10 3 Sets

I'm really not a 3 Sets of 10 guy but I have to

get back in the ballgame.

7-6-07

T-Bone

Bench Press: Raw 315, 335M, Put on shirt 335, 385M

DB Incline Press

RDL

Mr. D

Low Box Squats: 315x2 5 Sets*, Put on loose suit 405 above parallel

DB Bench Press: 85x10, x7, x3

Seated Power Cleans: Light, light, light

Tates: 55x13

To go or not to go...

7-4-07

Happy 4th of July America

T-Bone:
Pull-ups
Front Squats: 275 3 x 2
Pin Pulls: Heavy

Mr. D
Pull-ups
Plate Raises: 45x10, 50x4, 45x10
GHR: 3x10 w/mini band
Rear Delts: 3x10

Steve C.
Upper-body Work

Go Lancers!

7-2-07

T-Bone Redding
Back Squats: Up to 405x2 4 or 5 Sets, Partial w/500
Power Clean: 225x1 * Big PR
DB Rows
Side Laterals

Mr. D
OHP 155x1, miss175
Push Press 175, 160 2 Singles
CG Pull-downs
DB Flyes: 40x10 3 Sets
Tates: 50x10 3 Sets
Rear Delts

Steve C.
Same as it ever was.

Strength.
Go Lancers!

6-30-07

T-Bone

Deads: 425x2

RDL

DB Rows

Pull-downs

Mr D.

BB Shrugs: 315x10 4 Sets, Snatch-grp 225x10 x2

DB Rows: 85x5 5 Sets

Grip Work

Steve C

Repeated last workout (light)

Mongo need rest

Go Lancers!

6-29-07

Mr. D

Low Box Squats: 10 Sets of 3 w/300

DB Incline Press: 85x8, 85x6, 85x4

T-Bone

Raw Bench Press: 5 Sets of 3 w/300, 315x1, m @ 335

DB Flyes (Hey, no wise cracks)

Rope Push-downs

Abs

Steve C

Pushed some iron with us. 

DB Incline Press

DB Bench Press

 Curls  (I know. Should have told Steve we don't do curls)

Somebody gonna have a sore chest. Two somebodies.

Go Lancers!

6-27-07

T-Bone

Finished the Front Squat Program

Mr. D

Helping to paint the Casino Art Gallery

6-25-07

Mr. D

Raw Bench Press: 5 Sets of 2 w/230

CG Pull-downs

Tates: 50x10, 60x10, 65x5 2 sets

Hammer Curls

T-Bone

Front Squat: 315x1, 335x1!

Rows

GHR

Gettin there

Go Lancers!

6-23-07

Big Dead Day

T-Bone

Deads: 405 3x3!

RDL

Power Shrugs

BB Rows

Pull-downs

Mr. D

Shrugs: 225x10 3 or 4 Sets, 315x10 3 Sets

Grip Work with Grippers

Static Hold with DB

T has pull to go with his push!

Go Lancers!

6-22-07

Mr. D

Low Box Squat: Worked up to 365x1*, 330 2 singles

RDL: 315 4x4

DB Bench Press: 85x9, 85x7, 85x4

Tates: 50x10

T-Bone

Front Squats

Raw Bench: 315x1 (Oh how I hate you so)

Other Stuff

As predicted, the "Casino" guys are

finding out we told the the truth about

machines. They suck. The repatriation is

about to commence.

Go Lancers!

6-20-07

Russian Front Squat Program

T-Bone
Front Squats
Power Cleans
DB Rows
Pin Pulls
Abs Soulutely

Mr. D
De-load or lazy, one of these.

Bow Flex
DB Bench: What Else?

Go Lancers!

6-18-07

T-Bone Alexeev

Front Squats

Power Cleans (205x1 and a 205 squat clean too)

GHR

Mr. D

Overhead Press: 150 5 Sets of 2

CG Pull-downs: 140x10,160x10,180x6 2 Sets

Incline Tates: 45x12 3 Sets

Hammer Curls: One massive HIT Set! Whatta Pump.

We ask the hard questions. Did you 

leave the windows open?

Go Lancers!

6-15-07

While visions of a Las Vegas National

Championship dance about we doggedly stick

to our tough-as-nails programs...

Mr D

Low Box Squats: 225x3, 285 9 Sets of 3*

DB Incline Press: 75x8, 75x10, 75x10

Goodmornings: 225 3 Sets of 10

Seated DB Power Cleans 1 Set I think

Tates: 45x25

T-Bone

Front Squats

OHP

Shrugs

Rear Delts

Mr. D in 2008. Just like Rudy.

Go Lancers!

6-13-07

Imagination Conflagration

Mr. D

Pull-ups: 4 Sets of 8 Green Band

GHR: 5 Sets of 10 w/MB

PLate Raise: 45x12 - Oly Bar Raise: 45x12

Rear Delts4 Sets of 10

Tony

Front Squats

Back Squats

Pull-ups

Abs

6-11-07

The Conflagration Continues...

Mr. D

Raw Bench: 215 10 Sets of 3 (except the last set was a single and 2 doubles)

CG Pull-downs: 4 Sets of 10

Tates: 55x10 2 Sets

Rear Delts

Big T

Power Cleans

Not sure what else - let me know T

6-9-07

Anti-Gravity Fever

T-Bone
Deads
RDL

Mr. D
Low Box Squats: 5 Sets of 2 w/300
RDL: 225x4, 275x4 2 Sets, 295x4
Shrugs: 295x15, 275x15, 225x15

Quick and Dirty.
Go Lancers!

6-8-07

Bench Assistance

Mr.D
Overhead Press: 135 10 Sets of 3
Seated DB Cleans: 3x15
DB Bench Press: 85x5, x5, x4

T-Bone
Front Squats
Overhead Press: 10x3 w/175
Pin Pulls

Conflagration-arama
Go Lancers!

6-6-07

T-Bone
Front Squats
Pin Pulls
Skulls
Push-downs

Mr. D
Paused DB Incline Press: 70x10 3 Sets
DB Rows: 50x10, 75x10, 100x10 2 Sets

Standby for Sticking Point Conflagration
starring me! Co-starring the sticking
point right off my chest. Watch my zany antics
as I search for answers to this puzzle. You'll
laugh, you'll cry, but your heart will be so
blessed. Or whatever.
Go Lancers!

6-4-07

Max Effort Bench Press

Mr. D
Bench Press: 225x1, miss 265, miss 265, 245x1 miss 2nd rep
Tates: 50Lbs x20, x20, x10
CG Pull-downs: 3x10, 1x5
Rear Delts: 3x10

Yes, I suck at benching. Dumbells haven't worked.
Speed Benching hasn't worked. Triceps the size of
bowling balls hasn't worked. Know what? I don't care.
I will work harder and smarter and raw bench 300
and get a 400 comp bench.

T-Bone
Front Squats
Power Cleans
GHR
Russian Twists

Never give up.
Go Lancers!

6-1-07

T-Bone
Front Squats
Push Press
Talk about UFC for alot of reps

Mr. D
Low Box Squats: 350x1*, 315 for 2 Singles
Overhead Press: 165 x1*, 150 for 2 Singles
Talk about UFC until too cold to lift.

Strength.

Go Lancers!

5-30-07

T-Bone
Front Squats
Deads

Mr. D
Nada

There is a method to our madness.
Go Lancers!

5-28-07

Repetition Effort Bench Press

Mr. D
Bench Press: 210 10 Sets of 3
Tates: 50x10, 50x15
CG Pull-downs: 3 Sets of 10
Rear Delts: 1 Set of 15

T-Bone
Front Squats: 3 Sets of 5
Power Cleans
GHR

Not big numbers BUT this work
in the trenches will payoff when we
get competition ready. Go Lancers!

5-26-07

Repetition Effort Squats

Mr D
Low Box Squats: 225x3, 275x3 9 Sets

Overhead Press: 155x1, 140x1 2 Singles

Goodmornings: 225x10 2 Sets, 225x6

Rope Push-downs: 4 Sets of 10

Rear Delts: 1 Set of 20

Big T
RDL
BB Rows
Goodmornings

No Smith Machine, Pec Deck or
Unilateral Whatevers. Get as strong
as your guts will allow. BS not spoken
here. Go Lancers!

5-21-07

Yes, we've been liftin - but not posting.

T-Bone
Front Squats: 205x5 4 Sets
Power Cleans
GHR
Standing Abs

Mr. D
Raw Bench: 255x1, 230 2 Singles
5-Boards: 315x2
CG Pull-downs: 3 Sets of 10
Rear Delts 3 Sets of 10
Band Leg Curls: 3 Sets of 10

Some of our regulars are training at the local gym - they'v e
got machines that you can "use the whole stack" on. Some will
find out that the steady results they got doing it old school will
soon be a thing of the past. Others won't find out and will quit out
of discouragement. As plain as I can say it - with few exceptions:
machines suck. Of course thats the scientific term.
Go Lancers!

4-27-07

Bench Press Assistance

T-Bone now makes us call him "Mr 400"
Standing Mil Press: 185 4x3, 205 4x3, 225 4x3
Pull-ups: 30 Total reps w/bands
Oarps: 3x10
Abs

David
T.A.L.
Jr

Also wanting cool new nicknames:
Mr 305, Mr 220, Mr 175 and Mr 135(?)
Go Lancers!

4-25-07

Max Effort Squats

T-Bone
Low (Very Low) Box Squats: 315x1 2 Singles, 385x1*, 405x1*
GHR: 45x8
Goodmornings: 225 3x10 w/short rest periods
DB Rows: 5x5

David
Squats: 225 3 sets of 12, 245x12
SLD: 185 3x12

Mr. D
Deload Week

We now squat lower than the USPF!
Go Lancers!

4-23-07

Max Effort Bench Press

Pete
Floor Press: 175x1*
5-Boards: 185x6, 155x16

T-Bone
Floor Press: 325x1*
5-Boards: 325x10*, 335x10*

T.A.L.
Bench Press: 175x1*, miss 185

David and Christian
Chestspectacular!

Nice PRs all-round. Go Lancers!

4-21-07

R.E. Squat

T-Bone
Squats: 315x10 3 Sets with short rest periods
RDL: 275 3x3

David
Pull-ups
Pull-downs
Rows

T.A.L.
Seated DB Mil Press
(Could T.A.L. be on Dan John's one-lift a day program?)

Mr. D
Squats: 275x10 3 Sets w/short rest periods
RDL 275 3x3

Jr
DB BP

Short rest periods are not nice. Go Lancers!

4-20-07

Bench Press Assistance

Pete
Pull-ups: 40 total reps, no bands
Bradford Press: 95x5, 65x5, 75x5
Alternating DB Mil Press: 50x8, 45x8, 40x8, 25x8

T-Bone
Pull-ups: 40 Total reps, w/bands
Bradfords: 95x8,135x5 2 Sets, 155x5
Alt. DB Press: 75x8 4 Sets

T.A.L.
DB Bench Press (These are not counted as benches!?!)

David
Up In Arms!

Go Lancers!

4-18-07

Max Effort Squat/Deadlift

T-Bone
Deadlift: 495x1, 405x1 2 Singles
GHR: Bwtx8, 25x8, 45x8
DB Rows
Russian Twists

David
Squats: 315x5, 300x5 3 Sets

Mr. D
Deadlift: 385x1*, 345x1 2 Singles
GHR: Bwtx8, 25x8, 45x10*
DB Rows: 85x10 (Pain in bicep)

This is a late entry and I can't remember who else
was in . Go Lancers!

4-16-07

Max Effort Bench

Pete
1 Board Press: 175x1, miss 185
5 Board Press: 185x4

T.A.L.
Bench Press 135x17
Alot more sets

Christian
Light Squats
Upper-body

David
Bench Press: 205x1, 210x1, miss 215
Chest
Delts

Big T
1 Board Press: 355x1, miss 365
5 Board Press: 365x4, 345x5 2 Sets
One-arm reverse pushdowns (OARPs)
Rear Delts
DB Side bends

Mr. D
1 Board Press: 265x1, miss 275
5 Board Press: 295x5, 275x5 2 Sets
OARPs
Rear Delts
DB Side bends

Just typing OARPs makes ya giggle.
Go Lancers!

4-14-07

Squat / Deadlift Assistance

Pete
Front Squats: 135x6 2 Sets, 155x6, 175x6
Romanian Deadlift: 135x6 3 Sets

T-Bone
Front Squats: 135x6,185x6, 205x6
RDL: 135x6, 225x6 2 Sets, 275x6 3 Sets
Cable Crunch: 2 Sets of 25

David
Pull-ups
BB Rows
Deads
Pull-downs

T.A.L.
Upper body

Juan
DB Bench Press 5x5
CG Pull-downs: 3x12

Mr. D
Front Squats: 135x6 2 Sets, 185x6, 205x3
RDL: 135x6, 225x6 2 Sets, 275x6 3 Sets

Short but tough workout.
Go Lancers!

4-13-07

Upper Body Assistance

A weak area we've identified is shoulder
strength. We will use the military press
to overcome this and will rotate it
through as both a Max Effort and Repetition
Effort movement. PP stands for push press.

Pete
Military Press: 115x5 2 Sets, 135x3 2 Sets
DB Push-ups: 45x11, 90x1, 45x6, 45x11
Shrugs: 225x10 3 Sets, 315x10
DB Side Bends: 100x12 3 Sets

T.A.L.
Upper Body Stuff

David
Forced Set after Forced Set of arm work.

T-Bone
Military Press: 135x5, 185x5, 205x5pp
DB Push-ups: 45x10, 45x8, 45x5
Shrugs: 315x8, 405x8, 495x1
DB Side-bends: 100x10 2 Sets
DB Shrugs: 100x6 2 Sets, 100x20 (Trap-o-rama)

Mr D
Military Press: 115x5 2 Sets, 135x5, 155x5pp
DB Push-ups: 45x10, 45x8, 45x8
CG Pull-downs: 4 Sets of 10
Rope Push-downs: 4 Sets of 10
DB Side-bends: 70x12 3 Sets

Watched Kaz videos for inspiration.
No GBs here.
Go Lancers!

4-11-07

Max Effort Squat

We finally used our new super low box!

T-Bone
Low Box: 315x1 2 Singles, 385x1*
GHR: Bwtx8, 25x8, 45x8
DB Rows
Hanging Leg Raises

T.A.L.
Squats: 135x5, 155x5, 175x5

David
Chest and Lats

Mr D
Low Box Squats: 315x1, 325x1*
GHR: Bwtx8, 25x8, 45x8
DB Rows: 80x20, 80x15

We're back to basics and it will payoff!
Go Lancers!

4-9-07

Max Effort Bench

If you're reading this and are new to Westside
termonolgy it might seem strange that this post
is called Max Effort Bench and we don't actually
do bench presses. Westside breaks things down
into sections and deals with those separately.
Tonight we worked on the upper-half of the
bench - concentrating on tricep strength. Enjoy.

Pete
Floor Press: 155x1, 175x1
5-Board Press: 185x6, 155x16
Side Raises: 10x15 One Set
DB Side Bends: 100x12 3 Sets

Christian
Upper-Body

David
Chest-Abs

T.A.L.
Upper-body

T-Bone
Floor Press: 315x1*, Miss 335
5-Board: 315x10, 295x10, 405x1
Side Laterals: 45x15 3 Sets
DB Side Bends: 45x12 3 Sets

Mr D
Floor Press: 240x1*
5-Board: 225x10, 255x10, 245x10
Side Laterals: 15x15,20x15,25x15
DB Side-Bends: 60x12, 70x12 2 Sets

A really high-energy crew tonight. Lots
of students lifting lots of weights. Pete has
drug us into the 21st century w/video off his
MP3 player. Uh-oh.
Go Lancers!

4-7-07

R.E. Squat / Deadlift

Mr D
Full Squat: 200x8 3 Sets
RDL: 225x6 4 Sets
TTT: 75 - 85 - 95
Cable Crunch: 3 Sets of 10

T-Bone
RDL: 225, 315

Pete
TTT: 75 -85- 95

David
Lats

Wow - sore from Friday's workout!
Go Lancers!

4-6-07

R.E. Bench Press

Back to business.

Pete
Military Press: 115x5 2 Sets, 105x5, 65x20
Weighted Push-ups: 45Lbs x8 2 Sets, Superset 45x7-35x2-25x2

T-Bone (Mr 400)
Mil. Press: 115x5 2 Sets, 135x5 2 Sets, 155x5, 175x5
Weighted Push-ups: 45x8, 45x6, superset 45x4 -35x3 -25x2
Rows
Lat Pull-downs

David
A Farewell to ARMS

Mr D
Mil. Press: 115x5 2 Sets, 135x5 2 Sets
Weighted Push-ups: 25Lbs x12, 45x8, superset 45x8 - 35x3 - Bwt x2
Face Pulls: 90x15 4 Sets
DB Side Bends: 65x10 3 Sets

With our first powerlifting meet behind us
we are now world class EXCEPT
we have no back strength, leg strength, core strength,
tricep strength and our form is shaky. Our conclusion:
We have some work to do.
Go Lancers!

4-4-07

T.A.L. (Totally Anonymous Lifter)
Got an easy upper-body workout in despite a sprained ankle.

Pete and T-Bone came in for moral support and to talk about
Saturday's competition.

David
Still nursing a sore knee (basketball NOT lifting!) - did chest.

Mr D
Trying to learn a new way to squat (deeper). Worked up to
275 for form practice.
Glute-Ham Raise: 50 total reps
DB Rows: 65 x20

We'll be back at it hard in a week or so.
Go Lancers!

3-31-07 The Meet

USPF State Powerlifting Championship

Pete
Squat: 300Lbs
Bench Press: 175
Deadlift: 345

Pete like all of us got in a bit of a jam because we didn't know just how
deep the USPF requires you to go in the squat. Pete quickly found out
and got 300. With his bench shirt about two hours old, Pete blasted 175 up and gave 200 a pretty good ride too, missing it at lockout. Time for Deadlifts was also time to catch the last boat back to the island. Pete had time for two and got 345Lbs on his second deadlift. A 360Lbs or more was very possible! All in all, a great 1st meet and a new state champion!

Tony
Squat: 485Lbs
Bench Press: 402Lbs
Deadlift: 544Lbs

Tony really lead the way for us. Missing his first squat on depth (scarey) he came
back to nail it on his second attempt and nearly got 500 on a third attempt. The Bench
Press was sure fun to watch (or in my case act as liftoff man). An easy easy 335 was
followed by an easy easy 355Lb lift. When Tony asked me what his third attempt should be
I told hime that whatever it was it should start with a "4". Tony looked concerned as
he approached the bench since this was about 50Lbs more than he'd ever done! I handed
it off, watched hime blast it nearly to arms length - a bit of a struggle on the right side and
done!! Believe me, there was an island celebration right there and then! Unfortanately I
didn't see Tony deadlift as I had to get on that 5:45 boat but he got a huge PR
(personal record) with 544Lbs. Tony impressed alot of seasoned lifters and coaches
and will be a force to be reckoned with in this sport.

Mr D
Yeah, I competed too. Had a rough day, missing my opening 408Lb squat three times.
Meet Director Steve Denison allowed me to bench and deadlift anyway and though
my fortunes didn't improve much I have returned to the island motivated for next
time.

The School Weight Room is NOT a Powerlifting Club but a facility dedicated to
helping students get stronger for whatever their goals are. Some of us do compete
(or at least try - darn it) and we'll report on how we do as we do it.

3-21-07

M.E. Squats

Pete
If anyone has seen Pete please let him know we
still lift weights here on Wednesday at 6pm.

T-Bone
Squats: 495x1 (Briefs and wraps)
GHR: 4x10
Abs: 3x10

Mr D
Squats in Full Gear: 405x1, 495x1 (way high), 445x1*
GHR: 4x10
Abs: 3x10

Chris
Chest

Why can't we all just get along? March 31st is here!
Go Lancers!

3-19-07

Max Effor Bench Press

Pete
Raw Bench: 155x1 (Opener), 85x30
Face Pulls: 3 Sets of 12
Dennings: 5 Sets of 15

T-Bone
Raw Bench: 315x1, 175x30
Face Pulls: 4x12
Dennings: 5 Sets of 15

Jr
Full Squats: 115x5 2 Sets, 125x5 3 Sets
GHR: 3 Sets of 10
DB Shrugs: 55x10 3 Sets
DB Side-Bends: 55x10 3 Sets

X
Full Squats: 45x5, 55x5 2 Sets, 65x5 2 Sets
GHR: 2 Sets of 5 (Cramps)
DB Shrugs: 25x10 3 Sets
DB Side-Bends: 25x10 3 Sets

TAL
Decline Press: 145x10, 155x10, 165x6

Mr D
F6 Bench: 285 (Opener), 145x25
Face Pulls: 4 Sets of 12
Dennings: 5 Sets of 15

Go Lancers!

3-17-07

M.E. Deadlift

Pete
MIA

Dave
Deads: 255 5 Sets of 5
Bent-Rows
Pull-Ups

Jr
Decline Press
85 5 Sets of 10
EZ-Bar Curls: 5 Sets of 10
Band Push-downs: 100 Reps Total
Hanging Knee-ups: 4 Sets of 10

T-Bone
Speed Box Squats: 315 6 Sets of 2
Deads: Singles w/225, 255. 295, 365, 395
Reverse Hypers: 4 Sets of 10

Mr D
Speed Box Squats: 225x2 2 Sets, 245x2, 265x2
(Pain in right Hip Flexor), 315x1 (Same)
Deads: Singles w/255, 295, 365, 255
Reverse Hypers: 4 Sets of 10

Chris
Box Squat 115x15, 135x15, 155x16
Bent Rows
Deadlifts: 255 3 Sets of 4

TAL
In attendance

Quick Saturday workout. Jr lifted after playing
a game of Lacrosse. Chris did a very tough Lower-Body
workout and did not (to my knowledge) bench press
at all! Pete got ready for his competition by throwing
water-balloons. I had weird pain in my hip. All in all
I'd still rather lift weights than do just about anything else.
Go Lancers!

3-16-07

Upper Body Assistance

Pete
Bench Press w/double minis: 85x1*
Tates: 7 Sets of 8
DB Rows: 3 Sets of 10
Rear Delts: 3 Sets of 10

T-Bone
BP W/minis: 265x1!! Raw!!
Tates: 7 Sets of 8
DB Rows: 3 Sets of 10
Rear Delts: 3 Sets of 10

Jr
Pull-ups: 4 Sets of 8 w/blue band
Leg Extensions: 3 Sets of 10
Big Cat Ab Stretch: 3 Sets of 10
Ring Push-ups: 3 Sets of 15

X
Pull-ups: 4 Sets of about 8 w/ Green Band
Leg Extensions: 3 Sets of 10
Big Cat: 3 Sets of 10
Ring Push-ups: 3 Sets of 15

T.A.L.

Chris
Proving again that you can
train chest every workout but
you cannot make gains. Sorry Chris -
I had to.

David
Not ARMagedon but a Call To Arms.

Mr D
BP w/minis: 155 Raw, 225 w/F-6
Tates: 7 Sets of 8
DB Rows: 3 Sets of 10
Rear Delts: 3 Sets of 10

Great workout and thanks to Big-T for
our new Low Squat Box, Pin Pull Box
and possibly a Lifeboat in case of Tsunami.
Go Lancers!

3-14-07

M.E. Squat

Pete
Pin Pulls off Box: 385x1*
Behind the Back Deadlift Thing: 495!?!
No, really. Please understand that Pete
is a freak. No really. Freak.
Farmers Walk: Heavy

T-Bone
Pin Pull off Box: 500x1*
GHR: 5x10
Farmers Walk: Heavy

David
Squats: 315 4 Sets of 8 (Nice!)

T.A.L.
Weighted Step-ups
Bench Press
Other

Chris
Bench Press
Curls
Push-downs

Jr
Bench Press: 115x5, 115x3, 105x5 3 Sets
DB Rows: 5x5 50
Rope Tricep Extensions: 50x12, 40x12 2 Sets

X
Bench Press: 45x5 3 Sets, 55x5 2 Sets
DB Rows: 5x5 20
Rope Triceps: 3x12 30
Seated Russian Twists: 3x10

Mr. D
Pin Pull off Box: 425x1*
GHR: 2x10, 1x10 35, 2x10 w35 + mini band

Training was heavy and fun. Some new faces and
not-seen-very-often faces in attendance. Miss G
came in and tossed some weight around - having
staff come in is always a treat!
Go Lancers!

3-12-07

M.E. Bench Press

Pete
Speed Bench: 6 Sets of 3 w/55%
Raw Triple w/2-second Pauses: 145
Tates: 40x5 3 Sets
DB Military Press: 40x10, 25x10 2 Sets

T-Bone
Speed Bench: 6 Sets of 3 w/55%
Raw Triple w/pauses: 275
Tates: 75x5 3 Sets
DB Mil Press: 70x10 3 Sets

T.A.L.
Bench Press: 125x10, 145x9, 170x1* (!!)

Pedro-Xavier
Full Squats: 45x5 4 Sets, 65x5
GHR: 3 Sets of 10
DB Shrugs: 40x12 3 Sets
DB Side-Bends: 25x10 3 Sets

David
Incline Press: 155x8 4 Sets
Upper Body

Mr D
Speed Bench 6 sets of 3 w/55%
Raw Triple w/pauses: 225
Tates: 50x5,60x5,70x5
DB Mil Press: 40x10,50x10,55x8

Great low-volume workout. Speed work with
a bit of time-under-tension with the paused
triples. Pedro-Xavier is a great addition to
the gang and hopefully he'll stick to it.
Go Lancers!

3-10-07

Board Presses are a staple of our program.

Pete
Goodmornings: 205x5
Band Leg Curls: 4 x 10
Reverse Hypers: 3 x 10

T-Bone
Goodmornings: 255x5
Band Leg Curls: 4 x10
Reverse Hypers: 3 x 10

Mr D
Goodmornings: 255x5
Band Leg Curls: 4 x 10
Reverse Hypers: 3 x 10

David
Deadlifts

Jr
In attendance

Easy Day

3-9-07

Max Effort Bench

Pete
3 Board Press: Up to an easy 195x1, miss 205
Skull Krusherz: 10RM
Pull-ups: 4 Sets of 8 (Including a set that Pete added 10Lbs!)
Rear Delts: 3x10

T-Bone
3 Board Press: Wow! Previous 3-Board done on 2-12 was 345x1.
Tony did an easy 365 and gave 385 a shot but missed! Too strong.
Skulls: 105x10, 195x4
Band Assisted Pull-ups: 4x8
Rear Delts: 3x10

David
Another ARMagedon! Dave is looking the part these days.

Mr. D
3-Board: Up to an easy 300 - OK it was NOT easy. In fact
it was a GRINDER all the way! 300x1* Previous best 3-Board
was 275x3 on 2-12.
Skulls: 85x10
Band Assisted Pull-ups: 4 Sets of 8
Rear Delts: 3x10

Now to our fighting clothes ready and we sail
into harm's way on March 31st.
Go Lancers!

3-7-07

Squats

Pete
Speed Squats: 6 Sets of 2 w/55%
Comp Squat: Up to a 315 Single
GHR: 3 Sets of 10
DB Side Bends: 4 Sets of 10

T-Bone
Speed Squats: 6 Sets of 2 w/55%
Comp Squat: Up to a 405 Single, close miss with 495
GHR: 3 Sets of 10
DB Side Bends: 4 Sets of 10

David
Squats: 225 4 Sets of 12!

Jr
DB Bench Press: 40x12,x11,x8
Leg Extensions: 3 Sets of 12 100#
GHR: 2 Sets of 15
EZ-Bar Curls: 5 Sets of 10 w40
Reverse Hypers: 3 Sets of 10 w/bodyweight

Mr. D
Speed Squats: 6 Sets of 2 w55%
Comp Squat: 3 Singles w/405 (Squats Suit & Belt, No wraps)
GHR: 2 Sets of 10 w/10# MB, 1 Set of 10 w/25#
DB Side Bends: 2 Sets of 10 w/85, 2 Sets w/100

T.A.L.
Step-ups
Curls
Leg Extensions

We're right where we need to be.
Go Lancers!

3-5-07

D.E. Bench Press

Pete
Speed Bench 8 Sets of 3 @ 50%
4-Board Press: 195x2*
Static Hold with 245
DB Row: 65x10, 60x10,55x10
Tates: 40x8, 25x8 3 Sets

T-Bone
8 Sets of 3 at 50%
4-Board Press: 355x2*, 365x1
Static Hold with 404
DB Rows 100 4 Sets of 10
Tates: 70 4 Sets of 8

David
Bench Press 175 4 Sets of 6, 185x1
Upper Body

Mr D
8 Sets of 3 @ 50%
4-Board Press: 295x2, 315x1
Static Hold with 355
DB Rows: 60x10 2 Sets, 75x10 2 Sets
Tates: 50x10, 60x10 3 Sets
Rope Pushdowns: 40 for 30-seconds

Jr
Full Squats: 115 5x5
Incline Press 5x5
DB Rows 5x5
TTT

Heavy is not so heavy any more!
Go Lancers!

3-3-07

Deadlifts

David
Deadlift: 245 5x5
Upper body assistance

Mr D
Deadlift: 245 5 Singles, 365x1
Goodmornings: 225 4 Sets of 8 w/1 minute rest inbetween
High Pulls: 225 4 Sets of 6

3-2-07

Upper Body Assistance

Pete
4-Board: 185x4*, 195x1*, 205x1*, 210x1*
Rope Push-downs

David
Biceps/Triceps

Mr D
Band Assisted Pull-ups 3x8 (Blue Band)
Tates: 50x20
Rope Push-downs: 70x15 2 Sets, 60x15

A short workout tonight. Next week we'll
start tapering for the March 31st Meet in Long Beach.
Go Lancers!

2-28-07

Max Effort Squat

Pete
Raw Parallel Squats: 225x3
Squats (Briefs): 275x3*, (wraps) 315x3*, 335x1*
DB Side Bends: 80x15 3 Sets
Band Leg Curls: 4 Sets of 10 Blue
Full Squats: 185x8 3 Sets

T-Bone
Raw Parallel Squats: (wraps) 445x3*(!), 515x2*(!!)
DB Side Bends: 100x15 3 Sets
Band Leg Curls: 4 Sets of 10
Full Squats: 225x8 3 Sets

David
Raw Parallel Squats: 315 5x5
DB Shrugs

T.A.L.
Upper-body Workout

Mr D
Raw Parallel Squats: 315x3
Squat Suit w/wraps: 405x3*, 445x1*(a little high)
DB Side-bends: 85x15 3 Sets
Band Leg Curls: Blue 4 Sets of 10
Full Squats: 225x8 3 Sets

The Freaks all recorded Personal Records. Pete
made a 40lb PR! Four weeks out gives us time to
heal our aches and pains and peak for March 31st.
Go Lancers!

2-26-07

Got Triceps?

Max Effort Bench Press

Pete
Raw BP: 155x2 miss3, 145x3
3-Boards: 185x1*, miss 205(!), 165x1 3 Singles
DB Rows: 65x15
DB BP: 60x8, 45x10, 25x20
Some sorta iso-scott curl hold thingie

T-Bone
Raw BP: 295x3, 315x2, 335x1*, 345miss
3-Board: 345x1*, 360miss
DB Rows: 100x30!
DB BP: 100x10,85x10,75x10

David
Chest / Delts

Jr
Squats: 115 5x5
Incline Press: 85x5
DB Rows: 5x5
TTT

T.A.L.
Bench Press: Worked up to a 170 attempt -close miss
DB Rows

Mr D
Raw Bench: 225x3
F6: 285x1, 295miss
3-Board: 315miss, 265x3
DB Rows: 85x18
DB BP: 85x10, 70x10, 60x9

Great lifting from everybody. Pete
even managed to make it on time! Tony
is getting TOO strong!
Go Lancers!

2-24-07

Deadlift

Pete
Deads: 295 6 Singles
GMs: 255x5*
Snatch-grip Deads: 225 4x4

T-Bone
Deads: 415 6Singles
GMs: 315x5*, 385x2*
Snatch-grip Deads: 225x4, 245x4 3 Sets

David
Deads: 245 5x5
GMs: 145 5x5

Christian
Deads: 225 4 Singles, 245 2 Singles, 275x1
GMs: 95x5, 115x5 2 Sets
Snatch-grip Deads: 4x4

Mr D
Deads: 345 5 Singles, 365x1
GMs: 315x5*
Snatch-grip Deads: 225x4, 245x4 3 Sets

March 31st cometh!!
Go Lancers!

2-23-07

Yes, people have been lifting since the last post. I was
in Oregon meeting my new grandaughter. The weight-room
was humming last night with myself, Pete, T-Bone, Christian,
Junior and Totally Anonymous Lifter all hitting it hard. Thanks to
Mr Herbst and Mr Jensen for standing in the gap for me.
Here's what The Freaks did:

Pete
Late under suspicious circumstances
No Pull-ups
3-Board Press 145x16(!!) superset with
4-Board Press 145x6
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

T-Bone
Band-assisted Pull-ups 40 reps total
3-Board Press 275x10 superset with
4-Board Press 275x4
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

David
Something he called "ARMagedon"

Christian
Band-assisted Pull-ups 40 total
3-Board Press 185x11 superset with
4-Board Press 185x4
Rope Push-downs 3 sets to failure
Rear Delt Raises 3x10

Junior
Band-assisted Pull-ups 40 total
3-Board Press 95x16 superset with
4-Board Press 95x6
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

Mr D
Band-assisted Pull-ups 40 total
3-Board Press 245x11 superset with
4-Board Press 245x3
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

T.A.L.
Doin his own thing - wish he'd
stick to a thought-out plan. Glad to
have him lifting in any case.

Speaking of doin yer own thing:
The Freaks use a plan that takes recovery time
into account, volume and intensity into
account. Conjugate training that will simply
not allow you to "get used to" a set workout.
Check out the training plans we have posted
and make minor changes to suit yourself.
Go Lancers!

2-14-07

Max Effort Squats

Pete
Raw Parallel: 245x3*PR
Box Squats: 315x1*PR, miss 335

Band Leg Curls: 3x10

Farmers Walk: 100# x 2 Laps

Mr D
Raw Parallel: 315x3, 365x2
Band Leg Curls: 3x10

Christian
DB Bench: 3x12
Leg Extensions: 3x12
EZ-Bar Curls: 5x10

Jr
DB Bench: 3x12
Leg Extensions: 3x12
GHR: Got some in but was fighting cramps
EZ-Bar Curls: 5x10

David
Squats: 315 5x5*PR

Pete had a big night hitting two PRs. David is getting crazy
strong. Christian is gettinginto the groove and just needs to hit
the lower-body andassistance moves more and chest less. Miss Grandstaff
will open on Saturday, Mr. Jensen next Mon and Wed.
Go Lancers!

2-12-07

Max Effort Bench Press

Pete
Raw Bench: 145x3, 160x1
3-Boards: 170x3, 185x1
DB Rows: 70 5x5
DB Bench: 45x20, 45x19, 25x20
Cable Crunch: 3x10

T-Bone
Raw Bench: 305x3
3-Boards: 310x3, 345x1
DB Rows: 100 5x5
Db Bench: 85x20, 85x15, 75x20
Cable Crunch: 3x10

Mr. D
Raw Bench: 225x3, 245x1
F-6 Bench Shirt: 305x1*PR, 315 miss
3-Boards: 275x3*PR
Cable Crunch: 3x10

David
Incline Press
Incline DB Press
Incline Flyes
Abs

Christian
Squats: 115 5x5
DB Bench: 90x5, 80x6, 60x10
DB Rows: 60 5x5
Trap Tunnel 25-40-55 One run through 15 reps each

Junior
Squats:95 5x5, 115x5
DB Inclines: 25 5x10
DB Rows: 45 5x5
Trap Tunnel: One run through 15 reps each

T.A.L.
Decline Press: 155x5
DB Rows: 5x5
DB Bench: 5x5
TTT

Good training. Missed you Nick. Eat big.
Go Lancers!

2-10-07

Another Day of the Dead

Max Effort Deadlift

Pete
Deadlift: 345x1*PR, 315 for 3 Singles
Goodmornings: 235x5*PR
Curls

T-Bone
Deadlift: 455x1, 495 miss, 405 for 3 Singles
Goodmornigs: 315x5*PR
Curls

Mr D
Deadlift: 385*PR, 335x1 (oops), 355 for 2 Singles
Goodmornings: 295x5*PR
GHR: 2 Sets of 13 w/mini band

David
Deadlift: 222 7 Sets of 5
Goodmornings: 155 7 Sets of 5
Curls 3 Sets of 12
Skull-Crushers: 5 Sets of 7

Lots of PRs today - definitely getting ready for March 31st.
Junior and Brian stopped by to get some lifting
in. Introduced Jr to the Overhead Squat! For more
info on this great movement, check out Dan John's
great website, the "Lifting and Throwing Page".
Go Lancers!

2-9-07

Upper Body Assistance

We only had one hour so...

Pete
Pull-ups 3 sets to failure
Tricep Deat AKA Close-Grip Bench Press
1st Set: w/3-boards 135x16 switching immediately to 4-boards x3
2nd Set: 3-boardsx11 plus 4-boards x2
Tricep Push-downs w/rope attachment: 3 Sets to failure
Rear Delt Raises: 2 Sets of 15

Mr D
Pull-ups 3 Sets to failure
Triceps Death: 225x16 plus 4-boards x1
225x9 plus 4-boards x2
Rope Push-downs 3 Sets to failure
Rear Delt Raises 2 Sets of 15

Nick
Pull-ups 3 Sets to failure
Triceps Death: 2 Supersets of 3-board and 4-board CG presses
Rope Push-downs: 3 Sets to failure
Rear Delt Raises 2 Sets of 15

Jr
Pull-ups 3 Sets to failure
Triceps Death for 2 supersets of 3-board and 4-board CG presses
Rope Push-downs 3 Sets to failure
Rear Delt Raises 2 Sets of 15

David
BB Routine
Biceps, Triceps and Forearms

We got alot in in a very short time, hitting all
the major upper-body areas with compound movements.
Go Lancers!

2-7-07

Max Effort Squat
or as the "Anti-Gravity Freaks" called it:
Squat Death Camp

Pete
Box Squat 255x3 10 Sets (Remember Pete's best single is 300!)

T-Bone
Box Squat 405x3, 455x3 9 Sets

Mr. D
385x3 4 Sets, 385x2, 330x3 3 Sets

David
405x1 *PR, 315x12
Leg Extensions

Nick* Given the honor of reading The Squat Poem!!
Box Squat 115x5*
Split Squats 15x15 2 Sets
Leg Curls w/bands 3x10

Junior
Box Squat: 95x5
Split Squats 2 x 15
Leg Curls w/bands 3x10

Christian
Skull-Crushers 3 Sets of 10
Push-downs
EZ-Bar Curls
Hammer Curls

The "Freaks" (which includes me) pushed through a
brutal squat workout which lasted almost two hours. David got an easy
405 squat for a Personal Record (PR). Strong efforts from everyone.

A word of caution gang:
Doing extra stuff after you're done with your program is great
but remember that you have just so much ability to recover. Doing
upper-body stuff tonight WILL affect your workout on Friday and your
recovery from today's workout. Force yourself to have discipline!
Go Lancers!

2-5-07

Max Effort Bench Press

Pete
Paused Bench Press Triples (6seconds-3seconds-1second): 135 2 sets, 145x2
4-Board Press with doubled mini bands: 85x5
DB Rows: 65x12,60x12,55x12
DB Floor Press: 50x10 3 Sets

T-Bone
Paused Bench Press Triples: 295x1
4-Board Press w/minis: 225x1, 245x2, miss 275
DB Rows: 100x12 4 Sets
DB Floor Press: 100x10 3 Sets

Mr D
Paused Bench Press Triples: 215x1*
4-Board Press w/minis: 185x5
DB Rows: 65x12 4 sets
DB Floor Press: 75x10, 90x9

Nick
Warmed-up w/ GHR
Floor Press: 85x5
DB Rows: 40x12 3 Sets
DB Bench Press: 15x15, 25x15
Abs

Jr
Warmed-up w/ GHR
Floor Press: 95x5, 105x3
DB Rows: 30x12 3 Sets
DB Bench Press 3 Sets of 12

David
Chest
Delts

Great workout tonight. Those paused benches really zap you
and then heavy bands finish you off. Nick and Junior are really hanging in
there. You are already getting stronger!
Go Lancers!

2-3-07

Deadlift

Pete
Sumo Deadlift: 275 4 Singles, 295 2 Singles
Goodmornings: 175x5, 185x5, 195x5*
EZ-Bar Curls: 5RM
Snatch-grip Deadlifts: 225x4 2 Sets

T-Bone
Conventional Deadlifts: 275, 295, 345x2, 365, 395
Goodmornings: 285x5, 295x5*
Snatch-grip Deadlifts: 225 4x4
EZ-Bar Curls: 5RM

Mr. D
Conventional Deadlifts: 295 5 Singles, 345x1
Goodmornings: 285x5
EZ-Bar Curls: One weak and pathetic set of 4
Snatch-grip Deadlifts: 225x4 3 Sets, 245x4

David
Conventional Deadlifts: 225 5x5
Goodmornings: 155 5x5

Our basketball team just about knocked
off the number one team in the conference today.
Go Lancers!