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.
11/30/07
11/29/07
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!!
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
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!
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!
11/27/07
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.
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.
11/24/07
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!
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.
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.
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.
11/21/07
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!
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.
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.
11/19/07
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!
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
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.
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.
11/13/07
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.
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...
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...
11/10/07
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!
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.
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.
11/5/07
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.
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
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.
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.
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