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.
10/27/07
10/24/07
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!
10-22-07
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
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.
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.
10/19/07
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!!!!
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
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.
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.
10/15/07
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!
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
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!
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!
10/11/07
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!
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
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.
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
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?
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?
10/4/07
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!
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!
10/2/07
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 :)
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...
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...
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