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.