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.
9/29/07
9/24/07
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!
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!
9/22/07
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.
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
245x3, 275x3*
Reverse-Band BP (Blues): 295x1, 245x5-4-3-2-1
Tricep Ext
DB Rows
9/15/07
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
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
9/11/07
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!
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
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
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.
9/8/07
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!
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!
9/5/07
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!
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.
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.
9/4/07
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!
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!
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!
9/2/07
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!
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!
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