12/29/2008 Island Strength

Bench Day

Big T wanted to do something a little different.

Raw Reverse Band 2&3 Board Presses.

Bar, Add reverse Green (Woodys) Bands:
225x5, 315x3, 335x2, Add 3-Board: 405x1*
Go to 2-Board: 405x0, 335x7 pause long
enough to take off 20lbs, 315x3.

Face Pulls
100x15 4 Sets

Rolling Extentions
30x10, 65x6x6*

Lots of fun. Tony displayed lots of power
as always. I'm going to deload from pressing
movements until next Monday - take a shot
at a raw 300.

12/26/2008 Island Strength

Assist Day

Standing Military Press
Bar, 135x3, 155x1, 175x1,
160x1 8 Singles*

JM Press
Bar, 135x6, 145x6, 160x6 4 Sets*

DB Rows
KBx15, 75x15 2 Sets

12/25/2008 Island Strength

Random Thoughts about Weight-training and the Internet

Little or nothing is new, at least about training. Gear,
supplements, equipment. There have been a few innovations
that are helpful. Even those are probably not new. I made the
mistake of posting on a popular training forum about benching
300lbs. Outlined my current training and goals, etc. I knew it
was a mistake. Next thing I know some kid who thinks Bob
Bednarski is the President of Poland asks, "wheres the squats
and deads?". It's a thread about benching 300! So I'm a wise
guy and a bit of a hardnose so I ask him if he snatches, my
best snatch being 225. I figure if he can be random so can I.

BTW: If you look at many of the radical new training concepts
on the net, they all resemble 4 or 5 popular training schools
of thought. Regurgitated and tweaked, over and over. Mine
being no different. In fact I plan to include some Bill March
type isometrics in my next training cycle. Maybe even Perry
Rader type 20-rep squats.

I don't squat (right now). Merry Christmas.

12/22/2008 Island Strength

Bench Day

Raw Bench
Bar, 135x5 2 Sets, 185x2, 225x2,
270x1 10 Singles*

Modified Face Pulls
100x15 3 Sets, 120x15

Rolling Extentions
35x10, 65x10* 2 Sets*

Rope Push-Downs
140x10

5Lb PR on the 10 Singles. Had to hurry
through on the extentions. Did push-downs
for shits and grins.

12/18/2008 Island Strength

Assist Day

Push Press
Bar, 135x3 2 Sets, 155x1, 185x1,
Miss 205, Miss 205, 7 Singles w/165

Rows
53lb KB x15, 70x15 3 Sets

JM Press
135x6, 145x6, 150x6 4 Sets

Can't believed I missed 205! It was
more technical than a strength issue. I
had it too far out in front. It's great to
be lifting overhead again though. Can't
wait to do 10 singles with 270 Monday!

12/15/2008 Island Strength

Bench Day

Raw 4-3-2 Boards w/Dbl Monster Minis

Bar, 135x5 2 Sets, Add Dbl m-minis,
4-Board: 135x3, 185x3, 205x3, 225x3*
3-Board: 205x3*
2-Board: 185x3*

Modified Face Pulls
80x15, 100x15, 110x15, 120x15

Rolling Extentions
35x8, 65x6 4 Sets*, 50x12

BB Shrugs
135x15, 245x15 3 Sets

Getting there.

T-Bone Strength Last Couple of Sessions

With having 2 weeks worth of finals, I haven't had time to update, figured I would today...

M.E. Squat/Deadlift December 9th, 2008

Box Squats: 135x5, 225x3, 315x3, 405x3,(threw on briefs), 495x3, 545x2
Threw on TRX (straps down) 585x2, 635x1, (Pulled Straps up) 675x1 (Got down to the box and back up! its a plus with this suit!)725x1 (Didn't get low enough on the box), 765x0 (Just didnt have it in me!)

Sumo Deadlifts (5RM): 135x5, 225x5, 315x5, 365x5, 405x4 (just missed 5th rep)

Leg Press: 5 sets of 12

Glute Ham Raise: 3 sets of 8

Abs: 2 sets of 20 (pulldown abs)

Bench Accessory December 10th, 2008

Floor Press w/dumbbells: 90x15 (stupid easy), 100x10, 115x10, 125x7

T-Bar Rows: Worked up to 6 plates for 8 reps

Pullover Machine (Yeah what the hell right?): 2 sets of 8, really good stretch

Seated Rows: 5 sets of 10

Skull Crushers: 2 sets of 12

Hammer Curls: 2 sets of 12

D.E. Squat/Deadlift

Full Squats in Briefs only: 385x2 (8 sets)

Conventional Deadlifts: 365x2 (8 sets)

RDL's: 3 sets of 8

Lying Hamstring Curls: 3 sets of 8

Grip Work

Solid week of training considering my schedule. I'll be back on the island on the 20th for a good and much needed vacation. I hope to get some good training in while I'm there. All this raw work has paid off but at the same time I'm getting way more sore than I should be which could be an indication of either over training or that its time to get back in the gear. 675 on the squat went really easy, no problems on it whats so ever. I plan on my openers for the state meet as of right now being:

622 squat
418-445 bench
501 deadlift

All of these are stupid easy in training and I plan on going for at least 1800 at this upcoming USPF State meet. I hope I'm able to pull 585 at this meet, I've pulled it with straps I just need to get my grip up to par.

12/11/2008 Island Strength

Assist Day

Standing Military Press
Bar, 135x3, 155x1, 180x1*,
8 Singles with 155

KB Rows
4 Sets of 15

JM Press
135x6, 145x6 5 Sets

Nice strict PR on the military press. I like the
heavy singles. Takes awhile to get done.

T-Bone Strength 12/8/08

Bench Day

Worked a lot on my set up. After watching an instructional video of westside on bench set up and range of motion on the bench I took a good part of my training and devoted it to working my set up and enhancing my technique.

Worked up to 315 for around 15 singles, weight wasnt at all difficult in anyway shape or form, however, its a great training tool working my set up. With the help of a buddy of mine he was able to measure my range of motion and, my range of motion went from 20 inches to 8 after some tweaks. One doesn't necessarily have to have a big belly to have a limited range of motion. Should be interesting to see what I can do in a shirt.

Pec Dec: 3 sets of 20

Pushdowns: 1 set of 40 w/100lbs

Rear Delt Machine: 4 sets of 10

1 set of hammer curls to failure w/80 lb dumbbells

I kept this session relatively light and worked with very high repetitions for getting much needed blood and recouperation for my muscles to strengthan and grow. Its amazing how easy 315 felt and how cool it was to only need to move it with that short of a rom. Plus in USPF rules with the extra long pause having that limited range of motion really helps in being able to push more weights. I'll continue to work on this as the days go by and I'll keep this week relatively light and high rep just for recouperation purposes and I'll start my prep for the California State Championships next week. The shows on the 28th of March so I gotta be ready. I might just do the bench only meet at the fit expo who knows?

12/08/2008 Island Strength

Bench Day

Raw Bench
Bar, 135x5 2 Sets, 185x2, 225x2,
Singles: 265* x 1 x 10

Modified Face Pulls
70x10, 80x10, 90x15, 100x15

Rolling Extensions
55 x 6 x 6*

BB Shrugs
135x15, 225x15 x3

The singles are teaching me about my
(raw) setup and about where my weak
areas are. Didn't come close to missing,
and took enough time to rest but not
like 5-minutes. Maybe 2-3 minutes. It's
easy to see why Hepburn had an alternate
set/rep scheme when this one went stale. I
intend to stay with this until mid Jan. 300 raw
will not only fall, it'll be a brief notation on the
way to 315.

T-Bone Strength 12/4/08

DE Squat/Deadlift

Box Squats rrrrraaaawwww!:315 8 sets of 2

Deadlifts from the floor: 315 10 singles

Lying Hamstring Curls: 5 sets of 10

Grip Work: Dumbbell hex holds x 3 sets per hand
Bodyweight hangx2

Abs

Short sweet and to the point!

12/04/2008 Island Strength

Assist Day

Push Press
Bar x10 2 sets, 135x3, 155x1, 175x1,
195x1, 155x1x7

DB Rows
55x15, 65x15 2 Sets

JM Press
135x6x6

Overhead lifting is so much fun! I'll
get some big jumps in the weeks ahead.
JMs are a funny bird... I seem to do them
different from workout to workout. Strict, not
so strict, kind like an over tucked bench press.
So it's hard to track progress. Tonights were strict
like partial skulls. I'll try to stick to that. Monday
I do the Hepburn 10-singles w/o, oh yeah!

Just for Motivation

T-Bone Strength Past Two Workouts

M.E. Deadlift December 2nd 2008

Rack Pulls (Just Below the knee): 135x5, 225x5, 315x3, 405x1, 495x3, 585x2, 675x2*, 725x1**, 765x0miss, 585x5

Dumbbell Rows: 100x10, 125x15 (3 sets)

Double Underhand Pulldowns: 3 sets of 10

Some Back Machine Thing a magig?: 1 set of 25 with 3 plates per side

Pullover Machine for lat stretch: 1 set of 30

Great session for me and a confidence booster like none other. I was able to get the 675x2 without straps which means my grip is getting there. 725 literally felt like my arms were going to rip off but I'm taking an old school Chuck Vogelpohl approach and forcing myself to strain. I was super surprised that I almost got 765 but I really didn't want to hitch so I just let it go (I wore straps on 725 and 765) and then the 585 was just a piece of cake. I really have a feeling I'll hit a big total this upcoming year. My last full meet was such a disappointment that I'm positive I'm going to regain my state championship, my national championship, and take my first world title in 2009.

M.E. Bench December 3rd, 2008

Floor Press: 135x5, 225x5, 275x5, 315x5, 365x2, 405x2*(I think this is a pr?), 415x1 (UGLY)

Dumbbell Bench: 60x20, 80x12, 100x10 (2 sets), 115x5

Skull Crushers super set with pushdowns: 4 sets of 12

Regular Double Overhand Pulldowns: 2 sets of 10

Rear Delt Machine: 2 sets of 25

Really had a big pump going on during this session. I'm noticably leaner and more dense in my upper body. My back is wider and my arms are about an inch bigger than before. 415 was mega ugly, it came down wicked fast and didnt have the chance to lower it as I had planned and I had to basically use pure horsepower to get the thing up but I did. I'm fairly pleased with my progress. Training raw in the offseason is definitley the way to go. I plan on by 2009-2011 having a 495 raw bench which I think is a fairly realistic long term goal as is my elite total that I want. Its as Big James Henderson has said before:" If you just take your time, and train right, you don't need all that other stuff like shirts or drugs, your strength will come, you just have to train right". I'm training right, but I have to confess, I'll be wearing a shirt when I bench in competition :P A solid session and today I'll top it off with speed squats and deadlifts.

12/01/2008 Island Strength

Bench Day

4-3-2- Board Press w/Small Bands (Doubled)
Bar, Added Blue Bands:
4-Board
Bar x5, 95x5, 135x3, 155x3
3-Board
135x3, 155x3
2-Board
135x3

Modified Face-pulls
60x10,70x10,80x10,90x10

Rolling Extensions
25x10, 55x6 4 Sets, 45x12

DB Shrugs
85x15 4 Sets

Bands are really alot of fun! Interesting
that the 3-board was easier than the 4-board.
Face-pulls were modified by using a palms
facing grip on the rope and pulling until even
with and above the shoulders.

11/27/08 Island Strength

Assist Day

Military Press
Bar, 95x5, 135x5, 155x1, 180x0,
135x5 2 Sets

Elbows-out KB Rows
3 Sets of 10

Short Thanksgiving Day training,
still a little beat from Hepburn's
10 Singles program on Monday.

T-Bone Strength 11/25/08

Benchin and stuff

3-Board Raw (All work done raw and to a 3 board only no full range of motion): barx3, 135x5, 225x3, 315x3, 405x3 (2 sets), 455x2 (1 set) 495x1 (2 sets*PR) 515x1 (mega struggle on this one!)

Floor Press: 135x5, 225x5, 315x3, 365x2, 405x1, 425x1, 455x0 (Close Miss)

Close Grip 3-board: 405x4, 315x12(2 sets)

Pushdowns: 4 sets of 8

Close Grip Pulldowns: 3 sets of 8

Rear Delt Machine: 3 sets of 10

Mega fried after this session. Mega happy about handling big weights raw. Having a shoulder that is healing and having a cns thats adapting to heavy weights again really helps. Can you believe Donnie Thompson hit 2900?!?!?!?! Thats freaking sick! I'm just trying to get 2000 :P Will have a 2000 total by end of 2009! Bench and strength is coming along. Weight is around 292 right now (I have no idea why, maybe because I have so much muscle the fatness is coming off?) Making 308 will be no problem unless I really want to try to diet down to 275....nah!

11/24/2008 Island Strength

Bench Day

Raw 4-Board Press
Bar, 135x5 2 Sets, 225x2,
Add 4-Board: 275x3, 315x1,
350x1*

Full ROM Singles @ 90% of Raw 1RM

10 Singles with 255

Face Pulls
120x15, 150x15 3 Sets

Rolling Extentions
40 x 12 3 Sets

Back fm vacation. I love my family!
I didn't feel strong but got a 10lb PR
on Raw 4-Board. Ten singles were
pretty darn hard fm an energy perspective.
Right rotator cuff giving me problems.
I'm back in the saddle again...

T-Bone Strength 11-20-85

Deadlifts!

Deadlifts: 135x5, 225x3, 315x3, 405x2
335x3 (8 sets) NO belts or wraps or straps

RDL's: 225x8 3 sets

Bent over rows: 225x8 3 sets

Double Underhand Pulldowns: 5 sets of 8

Weighted Sit-Ups: 12, 10, 8, 6, 4 rep scheme

Going back to the Coan routine. I've had nothing but good results from it so I figure I'll go back to what works for me. I'll pull without a belt for the duration of this routine like I did last time, hoping to have at least 585 by USPF California State Championships next year which is fairly realistic. I'll start doing heavy good mornings on this day or my squat day to help prepare me further. So far everything is looking alright.

T-Bone Strength 11/19/08

Bench Assistance

Db Bench: 25lb dumbbell for 3 minutes (this will kick your you know what!) 2 sets

Pushdowns for Recovery: 50lbs for 2 minutes straight 2 sets

Smith Pullovers (Taken from Joey Smith of Elitefts.com) 3 sets of 10, these really feel weird

Shrugs: 405x15 3 sets

Dumbbell rows: 100lb dumbbell x40 reps w/straps each arm 1 set

In doing some reading of Jackass' log on supertraininggym.com and reading other top bencher's logs around, I've realised one thing, they almost every month at least 2 times per month do some sort of exceptionally high volume set where they'll take a very light weight (in my case a 25lb dumbbell) and do reps for about 3 minutes (about the length of an average song). Not only did that feel heavy after awhile, one thing is certain, in doing these sort of workouts once or twice a month, it will help me not only recovery and increase my strength, but also increase my overall work capacity as well to help in increasing volume and weights that I can handle. Today is my 23rd birthday so I'm going to celebrate that by doing deadlifts and stuff!

T-Bone Strength Last Two Sessions

Had some pretty good sessions, I'm really feeling great training raw!

11/17/08 M.E. Bench

Raw Flat Bench: 135x10, 225x4, 315x1
3-board: 365x3 (Freaky Easy), 385x3, 405x3, 425x1, 445x1*

Rolling Triceps Extensions: 60x12 5 sets

Bodyweight dips: 8, 10, 6

Rear Delt Machine: 3 sets of 10

Pulldowns: 4 sets of 8, 1 set of 5 with the machine stack and a 100 plate

11/18/08 M.E. Squat/Deadlift

Raw Box Squats: 135x3 (3 sets), 225x3 (3 sets), 315x3 (3 sets), 405x2 (2 sets) No Belt or wraps on any set

Sumo Stance Deadlift: 135x5, 225x5, 315x5 (3 sets)

Glute Ham Raise: 3 sets of 10 w/45 plate

Turkish Sit-ups: 3 sets of 10

Felt great on both sessions. I was shocked at how light 365 felt on the 3 board, I felt like I could of done anywhere from 12-15. My shoulder is holding up very nicely which is a good thing for my bench. I figure this whole raw deal will definitely pay off and I'll start training in gear for state around 12 weeks out or so. So far though I feel really healthy, I'm recovering fairly well given my schedule having 4 straight days of training and 3 days off I'm doing quite well. My goal is a 600 raw squat, 455 raw bench, and hell anything is better than what I deadlift now so I'll take anything I can get on that. I should be at or near a 1800-1900 pound total for my next meet if all goes according to plan, at least thats the goal!

T-Bone Strength 11/13/08

Back Assistance

Dumbbell Rows: 90x10, 100x10, 125x16

T-Bar Rows: Worked up to 6 plates for 7 reps

Close Grip Pulldowns: 4 sets of 8

Seated Rows: 5 sets of 10

Barbell Shrugs: 135x15, 225x10, 315x10, 405x8, 495x5

Hammer Curls: 2 sets of 12

I felt pumped like crazy after this session. I'll throw these in on a consistent basis. I think developing overall solid muscle mass especially in the back will definitely aid in my bench, squat, and deadlift, not to to mention my overall strength. Training Raw has been fairly fun, perhaps I should do a raw meet or something? I dunno? It could be an idea for the Freaks to go out and lift raw, should be interesting. Today is me going back to my old school routine of 4 days a week, should be good stuff!

11/13/2008 Island Strength

Assist Day

DB Bench Press
35x10, 50x10, 85x10, 85x9, 85x7

DB Flyes
30x10 3 Sets

Band-Assisted Pull-ups
3 Sets of 5

Skulls
65x10, 85x10

Rolling Extentions
40x15

Going on vacation tomorrow, so a
real deload week is coming up. A build-up
leading to a raw 300 bench starts when
I get back. Or 315.

T-Bone Strength 11/12/08

M.E. Squat/Deadlift

Raw Box Squats: 135x3, 225x3, (2 sets), 315x3 (2 sets), 405x3 (4 sets), 495x2 (1 set), 315x5 with extra long pause at bottom (1 set)

Deadlift from the floor: worked up to 455x3 without a belt then did 4 singles with 405

Leg Press: 1000x12 (5 sets)

Seated Calf Raise: 5 sets of 10

Leg Curls: 3 sets of 10

Abs so lutely hate training abs!

Good workout all around. I feel like I'm getting stronger already. I really think this raw work is going to help in the long run. I'm going to easily hit a raw 600 squat in the near future for reps so everything is right on schedule!

T-Bone Strength 11-11-08

Bench Day

Raw Full Range: Barx10, 135x5, 225x3, 315x2, 335x2, 355x2, 365x2, 385x0 (Just didn't have it in me today)

Dumbbell Bench: 80x23, 90x16, 100x12

Rack Lockouts: 135x5, 225x3, 315x3, 405x3, 500x2, 525x1, 405x5w/close grip, 365x8w/close grip

Pulldowns: 4 sets of 10

Rear Delt Machine: 3 sets of 10

Great to be benching again, my shoulder is a bit sore, but nothing out of the ordinary. Lockout Strength is getting there as is the raw strength. I'll more than likely hit 455 raw I'd say by March 2009 is my goal. Right now I'm just trying to build back up. I weighed in at a light 290 this morning, the lightest I've weighed in a very very long time. I hope to be a big 308 for my next show. I'll raw bench 500 pounds by the end of 2009 you heard it here first!

11/10/2008 Island Strength

Bench Day

One Board Press, Raw
Bar, 135x5 2 Sets, 185x1, 225x2,
1-Board: 275x1, 290x1*

Full ROM BP S/W
255x4 miss 5th rep

Face Pulls
110x15, 150x15 3 Sets

Tates
35x10, 65x10*, 50x12

290 1-Board was easy, the
miss on 5th rep w/255 was
a technical issue. Fun Stuff

11/09/2008 Island Strength

Change of Routine after Deload Week

Going on vacation 16th - 22nd. So starting
on the 24th, my M.E. Day will look like this:

1) Boards up to a 1-rep raw max, stop.

2) (a) 10 Singles with 90%. Once this is accomplished:
(b) 10 Doubles with 90%. Once I get that:
(c) 10 Triples with the same weight.
I expect to get 10 singles the first time out. How long it
will take to get 10 sets of 3 with 90% of my raw max I
don't know. I'll go until I fail and try to improve on that
every M.E. Day. I don't know if this is too much volume,
I may have to adjust my Assist Day to avoid over-training.

3) Upper-Back
4) Triceps

Assist Day and GPP Day will remain the same.

300 Raw is going to fall!!

11/08/2008 Island Strength

GPP

Muscle Snatch
Bar, 65x5, 85x3 2 Sets, 95x3 3 Sets

KB Swngs 2 Sets of 12

It'll get better...

T-Bone Strength 11/6/08

While the economy gets weaker I get stronger!

Shoulder rehab stuff

Standing Push Presses: Worked up to 250x1, then did 185x5, 155x12

Front Squats: 135x5, 185x5, 225x3, 275x3, 315x3

Incline Bench: Worked up to 275x8

Close Grip Pulldowns: 5x8

I can bench with no pain in my shoulder! Given its incline, doesn't mean this isn't a good sign. Its all about the benchin baby!

T-Bone Strength 11-4-08

Explosive Strength Day/M.E. Deadlift

Rack Pulls: Barx5, 135x3, 315x3, 405x3, 495x3, 585x2, 635x1 (missed second rep)
495x6, 545x1

Power Shrugs: 405x5 (5 sets)

Dumbbell Snatches: 105lb Dumbbell for 10 doubles, each arm

Abs: 6 total sets

Got the job done. I really think if I improve my explosive strength it will benefit me long term. I am a complete believer in what Louie Simmons Says: You never want to move a heavy weight slow. The 495x6 was a pr and felt like a toy. I'll be on the island this weekend to observe Veterans Day. I may bench there who knows?

11/03/2008 Island Strength

Bench Day
Raw 2-Board Press
Bar, 135x5 2 Sets, 225x3,
2-Board: 275x3, 295x2

Full ROM BP W/Dbl Minis
165x5*

Face Pulls
4 Sets of 15

Close-grip 4-Board
300x2

Panora Press
5 Sets of 8 110-150lbs

One 5lb PR on 5RM BP w/Bands, barely got 2 reps
with 295 on 2-board, same with close-grip 4-board
at 300.

Doin' the work.

10/30/08 Island Strength

Assist Day

Standing Military Press
Bar, 135x3 2 Sets, 155x3,
175x1*, 135x8

DB Rows
100x10 2 Sets

Rolling Extentions
35x10, 50x10 2 Sets

Strict press, no leg drive.

10/27/2008 Island Strength

Bench Day

Warm-up on Treadmill 7-Minutes

Raw 3 Board
Bar, 135x5 2 Sets, 225x3, Add 3-Board:
275x3, 320x2 Close miss on rep 3

Full ROM BP
250x5*, 225x6

Face Pulls
4 Sets of 12

Panora Press
5 Sets of 8, 100lbs to 140lbs

Hammer Curls
35x20

Almost got that 320x3. 250x5 full
ROM was pretty easy.

10/25/08 Island Strength

Some Kind of Cross Fit Type Thing

KB Rows x 6
KB Cleans x 6
KB Press x 6
KB Snatch Pull x 6

Right Hand then Left Hand: This is 1 Round
The KB isn't put down until all the reps are finished.
Did 2 Rounds.

KB Swings x 10

TBone Strength 10/23/08

M.E. Deadlift

Deadlift from the floor: 135x3, 225x3, 315x3, 405x3, 455x3* (I think this is a pr for 3?)
405x7, 315x7

RDL: 3 sets of 8

Barbell Rows: 3 sets of 8

Dumbbell Rows: 125x27* (Huge Pr, and I'm seriously dead!)

Abs

I'm stoked about the dumbbell row pr. Why I have no idea but I am! I feel myself getting stronger. My shoulder is holding up a lot better in the dumbbell row which really showed, the other day I couldnt even do a single dumbbell row if I wanted to. I'm going to be back and better than ever.

T-Bone Strength 10/21/08

Bench and other stuff

Flat bench Raw: 135x10, 225x5, 315x3, 335x2, 365x2, 385x2*PR(had to stop there shoulder was pinching really bad)

Overhead dumbbell extensions: 40x15

Rear Delt Machine Thingy: 120x12 5 sets

Pulldowns: 3 sets of 8

I figured I'd try a new approach to doing tricep work. I definitely felt it in my triceps, they were like whoa whats going on here? Think I'll do them more often. I'm really happy my shoulder was able to handle bigger weights raw. I'm trying to rehab it while getting a sick raw bench at the moment. I haven't worked in a shirt in quite sometime and I think I'll keep it that way until I feel my raw strength has improved. I'm still on a quest to get 500 so we'll see. I really am sore in my triceps after this one!

Need to get my shoulder rehabbed and strong again so I can bench an big weight!

10/20/2008 Island Strength

Bench Day

BP Test
Bar, 135x5 2 Sets, 225x3, Put on Katana
2-Board: 315x2 , Done

In case you don't know, I am a 9-1-1
Dispatcher and train at a sheriff's station.
So an emergency came up just as I was
starting to go heavy. Call it a deload week...

10/16/08 Island Strength

Assist Day

DB Bench Press
35x10, 85x8 3 Sets

KB Rows (53lbs)
2 Sets of 20

JM Press
Bar, 135x10, 185x10, 135x20

Short and sweet. Low End power is
building. Monday is Bench Test Day. I
can't wait!

T-Bone Strength 10/14/08

Squats....and stuff

Front Squats: 135x8, 185x3, 225x3, 275x3, 315x3, 335x2, 315x1 (4 sets)

Rack Pulls from height 5: Worked up to a huge pr of 710*

Pullups: 3 sets of 12

High Pulls: 2 sets of 5 w/225

Abbbbbsolutely! Abs!

Getting there..., I have until the end of next week to decide as to whether or not I'll be competing at the California Strongest Man contest. The events are axel clean and press w/235, truck arm over arm pull, sandbag carry/tire flip medley, a deadlift medley, stones, and I forget the other event. Its not the most difficult contest in the world and I can pretty much manhandle all the events, so we'll see! I know this much, admission is free to the public!

T-Bone Strength 10/13/08

Event Training

Axel Clean and Press
235 pound Axel cleaned and pressed, got 7 reps in just over a minute, not a bad time.

Tire Flip
500 pound tire for 8 flips
700 pound tire for 4 flips

Stone Loads
Worked up to a 310 Stone for a single

That was pretty much it. It was fun to hit events again. My shoulder is healing up very well and I think I'll be able to hit some big pr's this week in the gym.

10/13/2008 Island Strength

Bench Day

One Board Press w/Dbl'd Minis
Bar, 135x5 2 Sets, 225x3, Put on F-6,
1-Board: 135x5, 205x3*, 215x3*

Full ROM BP (Raw) w/Dbl'd Minis
175x3*

Face Pulls
4 Sets of 15
Got my pump on!

Raw CG 4-Board
225x3, 300x3*, 275x5

Hammer Curls
2 Sets of 20

Rope Extentions
2 Sets of 20

Some nice PRs tonight. My best
2-Board w/minis is 210x3 so 215x3
on a 1-Board is very cool. Raw power
continues up. Persistance, determination and
a real tight bench shirt. Oh yeah!

T-Bone Strength 10/8/08

Been a busy as heck week with midterms and such, but still got to deadlift!

Deadlifts from the floor: 8 sets of 2 with 405

Snatch Grip Deadlifts Standing on Blocks: 4x4 with 205

High Rep Deadlifts with 205: 2 sets of 8

RDL's: 5 sets of 10

Abs

I'm so sore from this session its ridiculous. I'm trying the Benny Magnusson deadlift routine for awhile which calls for a grip load of volume. All the pulls were very clean and I didn't use a belt which will only help. I'm going to stick with this cycle for awhile. We'll see how this goes...

10/8/2008 Island Strength

Bench Assist

Standing Military Press
Bar, 115x5, 145x5, 135x5, 155x3

DB Rows
100x12 2 Sets

Tricep Tri-Set x 2
Skulls - CG BP - Rolling Extentions
75x10 - 145x10 - 35x10

Fun Stuff.

Tbone Strength Things I need to work on

Upon a variety of recent injuries that seem to be healing up quite nicely, and looking at my past logs, and thinking about training philosophy in general, I've decided its time to go back to basics. I still need to rehab my shoulder as I have full range of motion, with no pain, but pressing still gives me a little bit of an issue, so I figure I'll lay down some more shoulder exercises into my routine for awhile, more as prehab work than anything.

I have wicked speed off of my chest benching raw so thats no real big issue, however what is a big issue and has always been my achillies heel so to speak has been my lockout and my poor ability to handle/control big weights on the bench. I plan on really concentrating on handling big weights by doing some negatives into my routine as well as lower board work for my lockout strength (I'll stick with a 3board and 2 board cycle for awhile). Also rack lockouts have always been a strength for me so I'll continue to do those as well as nearly doubling and tripling the volume on tricep and upper back work.

My legs are strong, very strong in fact, and as the saying goes if it aint broke dont fix it, so I dont plan on switching up my squat routine at all or my deadlift routine. I'll stick with what works while including some front squats on my deadlift day as they greatly help me in the initial pull of the weight off the floor.

I'll go into this in detail later on but in the meantime, enjoy this great UFC fight from earlier in the year!

UFN 14 Rory Markham vs Brodie Farber
Uploaded by Mcouenne

10/05/2008 Island Strength

Bench Day

Two Board With Small (Blue) Bands
Bar, 135x5 2 Sets, 225x3, Put on F-6
2-Board w/Dbl Smalls: 135x3, 210x2,
185x3, I wanted 3 with 210 but it was
clear that was all there was tonight.


Full ROM Bench S/W
255x3, 255x2, 235x5
Cramped up on each rep w/255,
255x5 5 is very do-able otherwise.

Face Pulls
4 Sets of 15

CG 4-Board S/W
300x2, 275x5, Again just slightly off.

Hammer Curls
2 x 20

Rope Extentions
2 x 20

Back on schedule.

10/02/2008 Island Strength

Program Adjustments

I'm recognising some weakness in my approach
and I'm making a course correction. My M.E. Day
has been very productive and doesn't need any changes.
First
My Assist Day primary movement will now be either
DB Bench Press or standing Military Press. I may change
the set/rep schemes each time, I'll play that by ear.
Second
I will triple the volume of tricep work, alternating days of a
"tri-set" consisting of Rolling Ext/CG Bench/Skulls with
6-8 sets of JMs or Rolling Extentions (with and W/O Bands).
Several sets of DB Flyes will be used as a finisher for every assist
day.
Kind of long-winded but I'm excited about gains in basic
strength I'm seeing. When I shore up some shoulder and
pec weakness I will be in 350-375 land - easy.

Bigger Faster Stronger

Steve, check it out, freakin great movie!

10/01/2008 Island Strength

Assist Day

DB Bench Press
30x10, 50x10,
85x6 3 Sets

KB Rows
2 Sets of 20 (53lbs)

Rolling Extentions
35x25

Real tired tonight, did two assist
days in a row to get my bench day
back on the weekend. The logistics
of being Bench-Only!

T-bone Strength 9/30/08

So I have this nagging shoulder injury. I took a pretty nasty spill in a golf cart accident trying to avoid hitting a deer and so I cant do literally any pressing exercises. I could barely unrack 315 on the bench, but I can pull and squat just fine so I figure I'll increase my weaknesses in those areas as I rehab my shoulder. Its not a muscle injury, turns out an MRI revealed I have a good solid bone bruise which should take a month or so to heal. In the mean time, I pull!

M.E. Deadlift/Squat

Front Squats: 135x8, 225x5, 275x3, 315x3, 345x3, 365x2 (Tied Old PR), 400x1* New PR

Rack Pulls from height 4 (Just below my knee): Worked up to 635 for a single then:
545x6, 500x4

Snatch Grip Deadlifts from deficit: 4x4 w/315

Pulldowns: 3 sets of 10

Abs

Pretty dang happy with this session. I'm now a 400lb front squatter, whatever that means, I know it'll increase my deadlift and squat strength I know that. I figure while I'm injured I might as well concentrate on getting my legs and back stronger seeing as how I have no trouble pulling or squatting, only pressing, so I may do another Russian Front Squat cycle with 400 pounds as the basis of my cycle. It was freakin hard as hell I gotta admit. My lats are getting stronger which can only help me later on. I'll heal up and bench 500 and get my elite total and all that good stuff!

9/26/2008 Island Strength

Assist Day

Standing Military Press
Bar, 95x6, 135x6 3 Sets

KB Rows
3 Sets of 12

DB Shrugs
95x15 3 Sets

JM Press
Bar, 135x6 2 Sets

CG Pulldowns
150x8, 120x8 2 Sets

Working alot of hours so my training
days are messed up.

T-bone Strength 9/23/08

Max Effort Squat/Deadlift

Decided to try a new approach to squatting, plus my gym got an adjustable box! Its just amazing how they are pimping the place out!

Box Squats: 135x5, 225x3, 315x3, 405x2,
Threw on Briefs and Knee Sleeves
455x3, 495x3, 545x3
Dropped Height on the box from what it was to about I'd say 4 inches lower ish?
315x2, 405x2, 495x2

Rack Pulls from height 4 (Just Below My Knee)
135x3, 225x3, 315x3, 405x3, 495x3, 545x3, 585x3*

Leg Press: Countdown set 10-1 w/about 1000

Abs: 3 sets of 8

Been really upping the volume and trying to get back into a 3 lift guy. The countdown set has officially made me have to walk like both of my legs are broken. Basically what a countdown set is I do 10 reps, rack the weight, rest 10 seconds, then do 9 reps, rest 9 seconds, all the way down to 1 and it kills you. It would probably be really good on dumbbell rows or any kind of row...hmmm!

Crazy stupid heavy!

T-Bone Strength 9/22/08 (Been stupid busy first chance to post!)

Max Effort Bench

Was able to borrow some green woody bands from the gym today. Decided to go freaking stupid crazy heavy!

Reverse Band Bench:
Raw Warmup
135x5, 225x3, 315x2, Threw on the green bands
Still Raw: 405x2, 455x1
Threw on Rage-X
495x1
Added 2 Board
515x1
545x1,
585x1!
605x0 (Like I said, crazy stupid heavy!)

Pushdowns: 3 sets of 10

Rolling Triceps: 1 set of 34 reps w/45's

Pulldowns: 2 sets of 8

Seriously I was dead after this workout. My CNS is fried like crazy. Feeling 600 was just unbelievable. Do I think I can bench that? Not any time soon, it was crazy stupid heavy! I really liked the way I was able to handle such immense weights though. I definitely think that I'll rotate reverse band board bench in my routine every now and then as a way to just completely shock my CNS.

Crazy stupid heavy!

9/22/2008 Island Strength

Bench Day

Raw 3-Board Press
Bar, 135x5 2 sets, 225x3,
3-Board: 275x3, 315x3*

Raw Full ROM S/W
245x5*, 225x5

Face Pulls
3 x 10

Close-grip Raw 4-Board Press
275x5, 295x5*

Hammer Curls
50x12

Rope Extentions
120x30

The 245x5 was too easy. I'll go for 260x5
next time, at least. The 315x3 3-Board has
been a long time coming.

9/18/2008 Island Strength

Assist Day

DB Flyes
25x10, 30x10 40x10 2 Sets

KB Rows
3 Sets of 12

Triceps Tri-Set x2
Skull Crushers 65x8 then/
CG Bench Press 135x10 then/
Skull Crushers 65x8

Pull-Downs
123x8,130x8,140x8

New stuff, harder than I would have guessed...

T-bone Strength 9/17/08

Dynamic/Repetition Effort Bench

Speed Bench: 9 sets of 3 w/225 straight weight

Flat Dumbbell Bench: 125lb 1 set of 8
110 1 set of 13 (WTF?)
100 1 set of 12 (Again WTF?)

Skull Crushers: 4 sets of 8

Tried out my new variation on a JM Press except its with dumbbells and the palms facing each other, did 3 sets of 5 ultra strict reps with very light weight and boy my tri's are fried. Gonna call these 100% T-Bone Presses because I think I invented them haha.

Seated Rows: 5 sets of 8

Side Shoulder Raises: 3 sets of 8

Trying to keep the volume up as well as develop those important muscle groups which will aid me in my bench. Bodyweight as of this morning was only 299 (Again I say WTF?) but I'm eating like a beast again and am going to try to be a really big 308 or a semi big SHW. I feel really good after lifting this first week back with some soreness but nothing I haven't been through before. Should be a good cycle I'm going through!

T-Bone Strength 9/16/08

Max Effort Squat/Deadlift

My back is all healed up, and it showed!

Box Squats (Done totally raw): 135x5, 225x3, 315x3, 405x5 (2 sets)

Rack Pulls from height 5 (approximately an inch above my knee):
225x5, 315x2, 405x1, 495x2, 585x2, 675x1*PR, 705x1*****Huge PR (Yeah I wore straps so what)

Leg Press: 6 sets of 8 (Last set I worked up to 1100)

Abs: 4 sets of 12

My back is definitely healed up. The other day I couldn't even budge 405 off the floor or a rack height of 4 or 5 and today it flew up. 585 flew up like nothing. I was very happy with this session. Yeah I wore my belt and used straps on sets from 585 on up but ya know what I got the freakin lifts in and I'm damned stooked about it. I can easily see a solid 600 pound pull in my future. Very pleasantly surprised with how well this session went. I'm gonna be sore tomorrow! Mega happy that I'm healed up and way stronger than before!

Tbone Strength 9/15/08

Max Effort Bench

Its official I'm putting Strongman on hold for the moment, I have unfinished business in powerlifting.

All work today done raw:

Raw Bench: 135x8, 185x8, 225x5, 275x5, 315x3, 365x2, 380x1 (missed second rep!)
Dropped down: 225x2, 275x2, 315x2, 335x2, 350x1

Rack Lockouts: Height approximately equal to that of a 4 board for me:
225x5, 315x5, 405x5, 455x5, 500x2

Rolling Triceps: 2 sets of 10

Dumbbell Rows: 125lb dumbbell 3 sets of 10

Rear Delt Machine Thingy (RDMT): 2 sets of 8 superset with:
Front Pulldowns: 2 sets of 8

I'm going back to the old school westside of thinking in my approach to benching. Louie has a damn good point when he says that people spend so much time in the shirt trying to raise their bench that they neglect to train and strengthan the other muscles necessary in your bench going up. What I found in looking back on my old logs is that when I trained my tri's, upper back, lats, and rear delts 2 times a week, my bench went up in a big way (Including my 400 raw bench that I did before the casino closed). I think I'll spend about 2-3 weeks of heavy raw training to readapt my CNS to dealing with heavy bench loads so that I can get that damned 500 out of the way so I can go on to bigger and better things.

I should be on the island this weekend if all goes well, Steve if you wanna train together let me know!

9/13/2008 Island Strength

Bench Day

Katana Break-in
Bar, 135x5 2 Sets, 225x3, Put on new A/S Katana
315x5 (No Touch), 4-Board Press 385x3*,
3-Board Press 385x0, 385x1*

Raw Bench Press
225x1, 275x1, 285x1*

Seated Mil Press
Lightx20

Pull-Downs
100x10, 150x10

I soaked the new shirt down in the arm seams
and chest plate. I left it intentionally loose, not
jacked at all. Tied my 4-Board PR fairly easy. Went
down to 3-Boards and got a 20lb PR. Still not as much
pop off the chest as I hoped but I kept it really loose,
riding high on my neck. The Raw Bench Press PR is
kind of amazing as I was a 21year old when I did 275
in my garage. 285 went up pretty easy. Looking for
300+ before years end.

Tbone Strength Just For Fun

This is why I love powerlifting so much!

9/10/2008 Island Strength

Assist Day

DB Rows
KB x10, 100 x 10 3 Sets

JM Press
135x10 3 Sets

Illegal Wides
135x10 3 Sets

Rope Tricep Extentions
90x6, 100x6, 110x6, 120x6, 130x6,
140x6, 150x6

More of a BB day with emphasis on tris.

T-Bone Strength Update

An actual workout post! W00t! I've decided that screw my new routine and all other routines I've been reading. I'm going back to what works, old school heavy lifting, westside/metal militia/anti gravity freak style. I've literally been trying to do way too much and my body is just taxed, especially my lower back with all the pulls off the floor and how it just isn't able to recover and is sore all the time. So screw it, for now this week is a deload week. I'm getting back to basics as of next week!

Box Squats: 135x5, 225x5, 315x5, 405x3 (3 sets)

Speed Pulls: 135x3, 225x3, 315x3 (3 sets)

Hyper Extensions: 3 sets of 8

Abs: 5 sets of 12

I'm getting back to what works for me. Strongman is great fun and is very difficult. The conditioning aspect of it is what I need work on most. I can lift pretty much anything within reason so far and haven't had any difficulty in the strength aspect of it, as far as the conditioning, cardio has and will forever be allowed to kiss my butt like al qaeda!

Powerlifting is where its at! I'm saving up to get myself an A/S 60 Katana for my birthday (November 20th). There is simply no way I'm giving up powerlifting theres just not. My bodyweight as of this morning is 299, a big difference from the 318 I weighed in at during the Muscle Beach show. It has to due with the fact I'm out of creatine and am not holding water and also the freaking conditioning I'm doing with strongman events is just unreal! Flipping a 700 pound tire is a pain! But my gpp is through the roof right now, during this deload week, I'm going to get healthy, let my lower back rest (the workout I posted I did last saturday) and come back a week from today stronger than ever ready to get stronger!

And to Chuck Liddell, we all get caught, dont worry man! I'll be on the island for UFC 91: Couture vs Lesnar! Hope to train with you Steve!!

9/06/2008 Island Strength

Bench Day

1-Board Press
Bar, 135x5 2 Sets, 225x3, Put on F-6
315x1, 325x3*, Miss 355

Full ROM w/Dbl Small Bands
Barx5, 95x5, 105x5*

CG Pull-downs

Close-Grip 4-Board w/Small Bands
135x5, 145x5*

Nice and easy 10lb PR on 1-Boards
Finishing T.E. cycle Monday. I'm
ordering an Angle-Sleeve Katana on
Monday in size 52 along with a 2" Toro
Bench Belt.

9/03/2008 Island Strength

Assist Day

Rolling Extentions
25x10, 45x10 w/Mini Band,
55x10 w/Mini Band*, 65x10*

Kettlebell Rows (53lbs)
1 Set x20, 2 Sets of 15

Panora Press w/Rope
100x20, 130x15 2 Sets

Tricep strength going up nicely. 2009
will be my year for Bench Only!

Life's a bench then you Lockout!

T-Bone Strength Week of 8-25-08 til 8-30-08

I've written down all my workouts and it would be a freaking book to type them all in. All I can say is that yesterday I loaded a 300 stone for 8 reps in 50 seconds which was pretty schweet, although I have a pull in my right bicep now its all good, pain is just part of it!

My focus right now is to increase my deadlift and squat strength, while incorporating explosive and dynamic lifting into my routine. (Yes Steve I'm still benching don't freak out :P) But I'm concentrating on becoming fast in every aspect of powerlifting and strongman. I pulled 500 the other day for a double and both reps were very fast off the floor. Everything is coming together.

I'll post my new routine in the coming days. All I can say is that I'm going to have freaky upper body strength by the time I'm done. I expect to have at least a 435 raw bench by the time I'm complete this routine given the heavy emphasis on working the lats, triceps, shoulders, and chest.

8/30/2008 Island Strength

Bench Day
2-Board Press
Bar, 135x5 2 Sets, 225x3, Put on F-6
315x3, 335x3* ,320x3

Full ROM w/Dbl Minis
135x5, 155x6

Face Pulls
140x15, Add mini band 140x15 2 Sets

Raw 4-Board Close-Grip
295x4*, 285x5*

Nice 10lb PR on Shirted 2-Board
Got cramps in pecs a few hours after.
1st time for that. Funny.

8/27/2008 Island Strength

Assist Day

Box Squats
225x3, 275x3 2 Sets

DB Rows
70x8, 80x8 3 Sets

Rolling Extentions
30x10, 50x10, 55x10

Just getting over being sick and had
no endurance at all. Got the work
done.

8/23/2008 Island Strength

Bench Day

3-Board S/W
Bar, 135x5, 225x2, Put on F-6
3-Board: 315x3, 355x3, 335x3

Raw Full ROM, S/W
235x5, 225x5

Pull-Downs
5 Sets of 8

Raw Close-Grip 4-Board S/W
295x2, 275x5

Hammer Curls
50x10

Back on a full bench-only schedule.
Backed off 10% or so to start. Now
I go for broke. One obvious difference
from past routines is a "down set" after
the heaviest set. Trying to push the
volume up a bit. Also no presses over 5 reps.
Something new to try.

T-Bone Strength 8/20/08

Squats and stuff

Raw Squats: Barx8, 135x8, 225x5, 315x5, 405x5 495x3
Pause Squats Raw: 315x3 (3 sets)

Rack Pulls: 135x5, 225x5, 315x3, 405x2, 495x2, 585x1

Double Overhand Barbell Holds for Grip: 315x2 sets of about 40 seconds each

Leg Curls: 2 sets of 25

Side Bends: 3 sets of 20

Weighted Abs Seated: 2 sets of 10

Good Workout, I'm really feeling it in my hamstrings. In talking with my crew down here they all agree I should be doing 3 times the amount of hamstring work as opposed to quad work. So I'm taking their advice and am going to work more on getting my hamstring strength up that way I can pull a decent amount of weight. Doing Events Sunday according to Donnie and I'll post up pictures, should have pictures of Yoke, Farmers, Stones, and a loading medley.

And I love Chemistry, dont you?

T-Bone Strength 8/18/08

Pressing Issues well not really but pressing none the less!

Overhead Presses: Barx5, 135x5 (3 sets), 185x5 (3 sets), 205x5 (2 sets), 225x2 (2 sets)

Dumbbell Rows: 125lb Dumbbellx20 (3 sets)

Pulldowns: 5 sets of 12

Pushdowns: 3 sets of 12

Threw my new Super Phenom on after warming up to 315 raw just for kicks:
405x1 (couldn't touch)
455x1 (again couldn't touch but flew up easy)
500x1 (came very close to touching but didnt but it went up like nothing)

Stopped there. The Super Phenom is simply insane! I figure I'll have to at least bench 550 to touch. Training's been going good, doing squats today (wednesday) which should be fun! Chemistry, the way the world works!

8/18/2008 Island Strength

Bench Day

I trained at the Lomita Sheriff's Station Gym. Very nice.
The main piece of equipment is a "Hoist" Machine. Kind
of a Smith Machine though it does move at angles as well
as up and down. Pretty cool though I'm glad I have free
weights normally.

Raw Full ROM BP
Bar, 135 x5 (Looked like 135 - who knows),
185x5, 205x5, 225x5

Close-Grip BP
185x5, 195x5

Lat Pull-downs
3 Sets of 8

Rope Extensions
5 Sets of 5

Must be the "special" supplement
but I pumped up way big. Ah chemistry...

T-Bone Strength 8/16/08

Deadlift and more Deadlift

Deadlifts: 135x5, 225x5, 315x3, 405x3, 455x2
335 8 sets of 3

Deadlifts off a platform: 315 6 sets of 2

RDL's: 5x5 w/365

Front Squats: 315 4x4

Leg Curls: 3 sets of 12

Trying an entire new approach to deadlifting. I'm going to lift without my belt but also throw in deadlifts where I'm pulling farther than normal. I think this will help my acceleration off the floor which is where my real sticking point is. My entire Strongman/Powerlifting hybrid routine is in full effect and I'm really looking forward to the results. I should try out my new Super Phenom on Monday so it should be interesting to see if I can get anything to touch.

When will my next show be? Stay tuned!

8/14/2008 Island Strength

Assist Day

Box Squats
225x3, 245x3 2 Sets

Pin Pulls
315 3 Singles

Barbell Rows
185x3 3 Sets

Rolling Extensions
45x5 5 Sets

Great numbers Big T!

T-Bone Strength 8-13-08

Squats!!!!! and stuff...

Raw Squats: 135x8, 225x8, 315x6, 405x4, 495x2
Threw TRX on: 565x2, 585x1
Pulled Straps Up: 635x1, 675x1 (more like a half on these cuz the suit is so strong I couldn't get down all the way) 705x1 (depth wasn't too bad on this!)

Close Stance Squats: 135x15, 225x10

Rack Pulls (Bar just below knee): worked up to 600 with straps for a single

Bent over rows: 225x6 (3 sets)

I'm determined to have an 800 pound squat by the end of next year in a single ply suit or otherwise. Its well within me and as I learn the TRX better I should be able to get depth in the USPF (if I was in the UPA or IPA I'd be fine!). Got my Inzer Super Phenom in today, the material is freaking sick! So so strong. Looking forward to playing around in it. As far as powerlifing goes I think I'm going to be lifting again probably in the California state championships doing all 3 lifts. My training partners down here are wanting me to do this Strongman contest in december up in northern california which I'm debating doing but I know I need way more time to prepare.

Current powerlifting goals

800 squat
525 bench
600 deadlift

That wouldn't make for a bad total at all now would it :) and its very very possible.

I have this little manual I've written up on what I truly believe is the best bench press plan that I've used to bring my bench up and I'll post it later on.

8/12/2008 Island Strength

M.E. Bench Day

2-Board Press
Bar, 135x5, 225x3, Put on F-6
2-Board: 275x2, 315x2 2 Sets

CG 2-Board Press
225x2, 255x2 2 Sets

4-Board Press
295x2 2 Sets

Hammer Curls 3 Sets of 8
Panora Press 3 Sets of 8

Back in training.

8/07/2008 Island Strength

Assist Day

Box Squats
Bar, 135x10, 225x3x3

Romanian Deadlifts
Bar, 135x5, 225x3x3

DB Push-ups w/Mini Band
4 Sets of 6

Panora Press
4 Sets of 10

Rotator Complex
1 Set of 20 : 4 Movements

Started on Tren Extreme twice a day. I'll
evaluate this after a 4-week cycle.

T-Bone Strength Meet Report

Had an alright day:

Bench: 415 Smoke Show
435 almost did a jm press with it
435 went to far forward

Deadlift: 465 smoke show
485 smoke show
501 hand nearly ripped

Won my weight class cant complain considering I took only 2 days rest for this meet. I've decided if I'm going to compete in powerlifting any longer that I have to have a Katana for benching. Its without question the best single ply bench shirt out there. My MaxDL deadlift suit worked great and I think will work for me for quite sometime. I'm currently fitting a Katana right now on LiftingLarge.com

Although I'm training Strongman primarily now, there is no question I'm going to compete in powerlifting still no doubt. I still want to get this darn 500 pound bench out of the way so I think I'm going to train the bench more than I did. Things I've learned from this meet are the following:

The maximum amount of days someone should rest for a meet is between 6-9 days.

Stay hydrated throughout the day. I drank a ton of fluids throughout the day and I know that helped me while I was lifting.

Don't over warm-up. I literally took 3 warm-up lifts on the bench and pulled out a competition pr of 415 on the bench. On the deadlift I took 2 warmups with 135 and 315. I don't think you should over warm-up and tax your body more than you should.

Always double check your equipment. I didn't remember which shirt I wore in training and in competition. Therefore I figured screw it and I just brought both. I figure a good rule of thumb is to bring all shirts to a meet and also label each shirt so you know which is which.

All in all a good learning experience. I would definitely do another push pull meet in the future but I don't know about venice beach that place was hardcore filthy!

500 will be mine!

9/03/2008 Island Strength

Bombed.

1. Too much time since last workout. 12 Days.

2. Dehydrated waiting for my flight.

3. Bar Path.

4. Shirt stretched out and too large.

This was a great learning experience. My training
indicated a 350+ was probable. I didn't see the error
chain I put together that sabotaged my lifting. This will
help greatly during prep for more important meets to come.
Get Stronger. Get the right shirt and learn it. The adventure
continues.

8/01/2008 Island Strength

Venice Beach! Can't Wait

Looking at: 310-335-350 ish

Tbone Strength 7/27/08

Strongman Training

Max Effort Log Press

Log By itself weighs 90 pounds:
Cleaned Log then 8 reps
180 Logx5 reps
225 Logx2 reps
265 Logx1 rep
280 Logx1
300 Logx1
330 Logx0 Couldn't Clean it :P

Stones
170x2 to a 62in platform
200x1 to a 62in platform
240x1 to a 62in platform
310x1 to a 62in platform
340x0 to straight to the ground haha

Inch Dumbbell Snatches (Dumbbell weighed 105) 3 sets of 5

Really fun day training. My arms are totally torn up from the stones which were incredibly fun. Training at Donnie and Kristins house for events right now and training at World Gym for gym lifts. I more than likely will be if anything making an appearance at the August 2nd meet in Venice. I haven't worked in my shirt in over a week and a half but if I can pay upfront for the contest given I missed the deadline awhile back to pay I'll gladly enter and put up 485 on the bench which would be huge considering I squatted that at my very first powerlifting competition :P

7/24/2008 Island Strength

Assist Day

Face Pulls
4 Sets of 15

Straight-bar Push-Downs
4 Sets of 10

Thats it, last workout utill the Aug 2nd competition.
I feel like I need a couple extra days rest. This is
going to be fun!

T-Bone Strength Update

Brief Update:

I didn't write down the dates of my previous training sessions but everything is going very well down here in San Diego. I've hit a 505 4 board in my shirt fairly quickly and I straight up smoked it. Training with guys who do 500+ raw down here is nuts. I'm use to being "the guy" back home on the island and here I'm a little weakling! I got to squatting again and I've hit a 735 box squat with the straps pulled up on my TRX suit and pulled a strong 545 with no problem in my MAXDL suit. Things are going very well. I will be staying in bench only through the end of the year and then go from there. My current split is going as follows:

Monday: Max Effort Bench
Wednesday: Squat and Deadlift Training
Friday: D.E. Bench
Saturday: Shoulders and Biceps

I'm going to smash 500 later this year. I see me smashing even 600 later this year at the rate I'm going at and the equipment I'm using. I have ordered a super phenom so I can start to acquire 2ply gear and get ready for the UPA California State Championships I believe next year. I plan on doing 2 more contests this year and then going to just train until next year. Look out folks!

7/21/2008 Bronx Bully

Bench Day
Bar, 135x5, 185 3 Sets of 3

Triceps Extensions

Abs

7-21-2008 Island Strength

Bench Day

Bar, 135x5,225x3, Put on F-6
3-Board:315x1, Full ROM: 335x0, 335x1

Raw Full ROM BP
225x10*

Raw 4-Board Press
295x10*

Rolling Extension
50x10, 60x10*

Hammer Curls
50x10, 40x12

Triceps Push-downs
1Set of 15

No Comment.

7/17/2008 Island Strength

Assist Day

CG Face Pulls
4 Sets of 15

CG 2-Board BP
205x10, 225x5, 245x5

WG Pull-Downs
3 Sets of 10

Rope Push-Downs
3 Sets of 10

Feeling Strong.

7/14/2008 Island Strength

Bench Day

4-Board Press
Bar, 135x5, 225x3, Put on F-6
4-Board: 315x1, 365x1, 385x3*

1-Board Press
315x3*

Full ROM w/Dbl Minis
145x8*

Rolling Extension
50x10, 55x10

Hammer Curls
50x10 2 Sets

Some nice PRs. Had pain in right
wrist. Aug 2nd meet looking good.

7/10/2008 Island Strength

Assist Day

DB Rows
100x10 4 Sets

WG Pull-Downs
100x10 4 Sets

CG 2-Board Press
225x5, 205x5, 185x5 3 Sets

Kind of a different way of doing things. I thought I'd do
the squat/pull thing too but it felt like too much.

T-Bone Strength 4/7/08

Last Bench Workout on the Island for awhile...

Raw Warmups: 135x8, 225x5, 315x3, 365x1

Threw Shirt on:

405x3 3board
425x2 3board
465x1 3board (Super Easy)
490x0 3board (Came to far forward)

R.E. Raw Bench: 300x8

Full Range Shirted: 405x2, 425x1 (missed second rep!)
Rolling Triceps Extensions w/mini band: 60x10 (2 sets) 70x10 (1 set)

Face Pulls: 3 sets of 30

One set of throwing Katana across the room knocking chalk all over

Steve's Katana is so freaking small it wont even go over my forearm!!! But yeah its my last workout on the island for quite sometime. I move to San Diego on Thursday to work on my degree in Computer Security. I'll be doing a lot of strongman event training while I'm down there in addition to training at a huge real hardcore powerlifting/strongman gym which I'm looking so much forward too! I'll probably end up going back into a 3 lift powerlifter down the road with my 2000lb total in mind. But if I get the itch to stay in Strongman I may do that, then again if I get the itch to stay in bench only. Stay Tuned for more details!

7/07/2008 Island Strength

Bench Day

3-Board Press
135x5, 225x3, Put on F-6
3-Board: 315x1, 345x1, 365x3*

Full ROM Bench
325x2*

Raw Full ROM
215x10*

Rolling Extension w/Band
50x10* 3 Sets

CG Face Pulls
150x20 4 Sets

Stronger and stronger

7/07/2008 Island Strength

Supplemental Report

So I'm going to add a 3rd training day to my schedule. Since
I'm going to enter Push/Pull contests in addition to Bench
Only meets, I need to train for pulling (duh). So on Fridays
I plan to do a short Box Squat/Goodmorning/Romanian
Deadlift thing. No, not all in the same workout T-Bone!
If my plan succeeds it will improve my bench press -
my real goal of course.

Still a Bench Only guy.

7/05/2008 Bronx Bully

Bench Day

Full ROM BP
135x3

Raw 2-Board
185x3

Reverse Band Press (greens)
225x1 Full ROM
295x2 2-Board

Rope Push-downs
90-130-90 6-Reps each

The Beginning.

7-03-2008 Island Strength

Assist Day

CG Pull-downs
10-10-8-8-6-6-4-4

JM Press
135x10, 175x0 Ouch! Wrist pain.
Tried again, same deal.

Rope Extensions
100-150lbs-100, Down and Up
5 reps at a time.

Band Pull-aparts
3 Sets of 20

Part of the game.

T-Bone Strength 6-30-08

M.E. Bench

Haven't updated in awhile, I'll get back on the regular updating track!

Raw Warm-ups:Barx12, 135x8, 225x5, 315x3 (2 sets)

Threw Shirt on for the first time in nearly a month+

405x3 w/pauses to 2-board (Super Easy)
455x1 to 3-board (Pretty Easy)
475x1 to 3-board (Was shocked I locked this thing out as fast as I did)

Floor Press: 135x5, 225x5, 315x5, 385x0 (Brought it too far forward), 365x1
300x6, 300x2

Rolling Triceps Extensions: 50x10, 50x10 w/mini band, 60x10 w/mini band

Barbell Curls: 115x10 (3 sets)

Shoulder Laterals: 3 sets of 8

Not a bad workout I must say. Locking out 475 as fast as I did shocked me as it did Steve. 500 is definitely in the near future. Those Floor Presses definitely will aid in overall upper body power and the rolling triceps extensions with the bands work your triceps hard! I'm loving training the bench right now. 500 will fall! Plan on August 2nd is to open up around 420-435 without being in a freaking sauna! Smoke show!

6/30/2008 Island Strength

Bench Day

Bar, 135x5, 225x3, Put on F-6
315x1 (2-Board), Full ROM: 335x1* Real Easy
345x1* Easy

Raw Floor Press
225x3, 245x1*, 255x1*, 205x10 w/CG

Rolling Extensions
35x10, 50x10, 50x10 with mini-band

Hammer Curls
50x8 2 Sets

20lb PR on Competition Bench. The light
at the end of this tunnel is starting to look
like four plates! 405lbs...

6/27/2008 Island Strength

Assist Day

JM Press
Bar, 135x5, 175x10 3 Sets

CG Face Pulls
Stack + Mini Band 6 Sets of 12

High Pulls
135x5, 225x3, 245x3 2 Sets

Dead Pulls + Shrug
295x3 2 Sets

Big Fun.

6/23/2008 Island Strength

Bench Day

Two-Board Press
Bar, 135x5, 225x3, Put on F-6
2-Board: 315x1, 335x1*, 355x1*

Competition Bench Press
315x2*

Raw Full ROM w/Dbl Minis
140x8*

Raw 4-Board Press w/Dbl Minis
285x10*

Hammer Curls
40x8, 50x5, 55x8*

Rolling Ext
40x15 2 Sets

A couple OK PRs in prep for
the Aug 2nd Meet in Venice Beach.

6-18-08 Island Strength

Assist Day

JM Press
135x10, 155x8, 175x6

155x8, 175x8, 195x6*

High Pulls
135x5, 225x5 2 Sets

Deads Fm Below Knee
227x3 plus 5 shrugs

CG Face Pulls
140x20 2 Sets, 150x20 1 Set

Good news fm Donna's Doctor. This is
a very good day.

6-12-08 Island Strength

Assist Day

DB Rows
60x5, 100x5 4 Sets alternated with

DB Rows plus Dbl mini Band
30+band x5 4 Sets alternated with

Wide-grip Pull-Downs
4 Sets of 5 working to a max set

JM Press
Bar, 135x5, 155x5, 175x5, 195x5*, 135x20*

Rear Laterals
25x8 3 Sets

Doing the work.

6-09-08 Island Strength

Bench Day

3-Board w/Dbl Minis

Warm-up: Bar, 135x5 2 Sets, 225x3, Put on F-6
3-Board W/Dbl Minis: 225x1, 250x3* (20lb PR), 275x1*

Raw Full ROM: 250x2 (Got cramp, was going for 4-reps),
250x4*

Raw 4-Board S/W: 305x5* (10lb PR)

Rolling Tricep Ext
30x8, 50x8 3 Sets*

Hammer Curls
30x20, 30x15

Lots of PRs, going to singles and prepping for
Aug 2nd competition in Venice Beach.

6/06/08 Island Strength

Assist Day

CG Face Pulls
4 Sets of 20 w/140

WG Pull-downs
3 Sets of 10

Rope Push-downs
Sets of 8, 90 - 140 (6 sets)

Whatta Pump, Prolly dinont hep
me abit. Felt good though!

6-2-08 Island Strength

Bench Day

Raw 4-Board Press
Bar, 135x5, 225x3, 4-board: 275x3
315x2, 335x3*

Illegal Wides
235x6*

Incline Tates
35x8, 45x8, 50x6, 60x4, 35x15

Hammer Curls
50x9*

He didn't tap and neither will I.

5-29-08 Island Strength

Assist Day

DB Rows
100x20 2 Sets

JM Press
135x10, 155x6, 165x4
155x8, 165x6, 180x4*

DB Rear Delts
20x8 3 Sets

Push-downs
3-4 sets of 6

5-26-08 Island Strength

Bench Day

2-Board w/Dbl Small (Blue) Bands
Raw Full ROM: Bar, 135x5x2, 205x3, Put on new F-6
2-Board w/smalls: 205x3* (Same as 3-Board PR)

Raw Full ROM W/Dbl Minis
160x5*

Raw 4-Board w/Straight Weight
285x10*

Rolling Tricep Ext
40x10, 45x8 3 Sets*

Hammer Curls For My Girl
35x6, 50x2, 55x5, 35x10

Nice heavy workout. I'm going to have to go
back a ways on the full ROM BP w/minis to
see if 160x5 is a big bump or not. Tony has a
good idea I think to use boards with JM Presses.
If it works we can quantify this movement
alot better.

5-21-08 Island Strength

Assist Day

Pull-Downs
3x10, 4x6

JM Press
135x10, 155x10, 175x10

Thats All Folks!

T-Bone Strength 5-19-08

I'm Back! Training at the Sheriff's Station Gym for the time being.

M.E. Bench

Raw Warmups: 135x8, 225x5, 315x3

Reverse Band Bench (Lightened Method): 135x3, 225x3, 315x3, 405x2 (All Done Raw)
Threw Rage-X On: 475x1, 500x1 (Didn't go down all the way), 495x1 (Touched and went up easy)

Full Range Raw 6RM: 305x6 Was pretty surprised by this

Raw 4-board: 385x5

KB Triceps Extensions: The Only KettleBell that we havex5 each arm 2 sets

Rolling Triceps Extensions on the Floor: 50x8 (2 sets)

Good Workout Back. Training Bench Only was really fun! When we train again I'll be focusing on assistance work and the next training day I'll focus on speed/dynamic work. I should be benching 500 soon and I should be hitting more than 400 raw in the near future (405 is gonna get smacked!)

My current long term goals are as follows:
495 bench RAW
Single Ply Bench of 600
Double Ply Bench of 800+

I fully intend on holding every USPF bench only and three lift records that exist. I'm intending on doing a couple bench only and/or three lift meets later this year. Stay Tuned for details...

5-19-08 Island Strength

Bench Day

2-Board w/Dbl Minis
Raw Full ROM: Bar, 135x5, 225x3, Put on new F-6
2-Board: 220x3* Too Easy, 230x3* Still Easy

Raw Full ROM Bench
230x7*

Raw 4-Board
295x6*

Rolling Tricep Ext
30x10, 45x6* 4 Sets

Hammer Curls
30x10, 50x8*

PRs R Kool and so am I cuz
I A Bench Speshulis.

5-16-08 Island Strength

Assist Day

Elbows-out KB Rows
53lbs x12 3 Sets

Superset with

Pull-downs to chest w/Blue Band
4 Sets of 10

JM Press
135x10, 155x10, 165x10

Got it done.

5-12-08 Island Strength

Bench Day

Raw 3-Board Press
Full ROM Bar, 135x5 2 Sets, 225x3,
3-Board: 275x1, 315x2* miss 3rd rep

Illegal Wides
230x6*

Reverse-Band BP (Blue Bands)
295x7, 275x10

Raw 4-Board Press
295x5, 275x10

Incline Tates
50x5 3 Sets

Hammer Curls
30x10, 40x5, 50x6*

Missed 315x3 raw again! 2 reps instead of one but
bloody hell! Would have made 3 if Tony had been there.
We'll get that worked out.

Illegal wide PR was easy and a bit of a surprise.
I'm alot stronger! Sweet.

5-08-08 Island Strength

Assist Day

DB Rows
100x25*, 100x12, 100x6

Pull-Downs
5x5

JM Press
135x8, 155x6, 175x5*, 135x15*

High rep rows are TOUGH! Working out at
the Sheriff's Gym since our only commercial
gym went belly up. The PR Train Keeps
Rollin! You Bench Ya.

T-Bone Strength 5-5-08

Cinco De Mayo Bench Workout!

Raw Warm-ups: Barx12, 135x5, 225x3, 315x1, and then the PR of PR's 400 POUNDS RAW!!!!!!!X1 AND IT WAS EASY!

Threw Shirt On w/doubled blue bands on 3-boards: 135x3, 185x3, 205x3, 225x3, 305x3 and these were all easy

Doubled Mini Bench Raw: 235x6 went up fairly easy

Rolling Triceps: 50x12, 60x10, 70x8

Solid all around workout and I finally hit a very long term goal of a 400lb raw bench which I'm still on cloud 9 about. New goal is to hit 455 raw which will be a long ways off but its doable. I really believe 500 is very obtainable now. Really pleased with my workout tonight. Its my last max effort bench workout at the casino gym given its basically dead but I'll be training there til its dead and if/when I'm given the ok to train at the Sheriffs Station then I'll do some more hardcore training. Until then I'll be doing assistance exercises with a couple heavy days thrown in there.

5-05-08 Island Strength

Bench Day
1st things 1st. Congradulations to Big Tony for hitting a raw 400lbs bench. And
it looked easy! Well deserved.

3 Board Press w/Dbl Blue Bands

Raw, full ROM: Bar, 135x5, 225x3, Put on New F-6
3-Board w/Blues: Bar, 185x3, 205x3*

Raw Bench Press w/Dbl Minis
145x7* (This was a 6RM and I added 1 to grow on)

Raw 4-Board w/Dbl Minis
195x5*

Rolling Extensions
35x10, 40x10 3 Sets*

Hammer Curls
40x8 3 Sets

Great workout. PRs on everything. I'm no where near peaked
out. This is a basic strength routine. Looking for some nice
PRs when I test my Comp Bench again.

The Casino Gym is dead. Long live Avalon Public
Safety Gym!

T-Bone Strength 5-2-08

With Only 6 More Days Until The Casino Gym Closes, I did Accessory Work!

Lat Pulldowns: 5 sets of 10

Chest Supported Rows: 3 platesx15, 4 platesx10, 5 platesx8, 6 platesx4

Seated Dumbbell Shoulder Presses: 50x15, 75x10, 80x8

Skull Crushers: 4 sets of 8

Going to take it easy these next couple of days and probably just rest. I fully intend this Monday on attempting 400 raw and I pray I get it. I feel and visualize that I can, all I need to do is just to do it!

4-30-08 Island Strength

Bench Assist

Chest-Supported Row
5x5: 180x5 top set, 145x5 4 Sets various grips

W/G Pull-downs w/Straight Weight
5x5: Working up to a heavy 5

Incline Tates
35x10, 45x10

I wussed out at this point. Low energy from
rushing around the mainland all day and not
eating. However, I feel some big PRs coming
for Monday.
A slight change of routine:
Alternating super-mini bands, small bands,
and straight-weight on my ME Board Press.
And hitting the triceps like a dog after a bone!

T-Bone Strength 4-30-08

M.E. Squat/Deadlift

Front Squats: 135x3, 185x3, 205x3, 225x3, 275x3, 315x3 (All without a belt)
Threw Belt On: 315x1, 345x1, 365x1*PR

Rack Pulls Conventional Stance: 135x5, 315x2, 405x1, 495x1, 565x1, 585x1*PR

Rack Pulls Sumo Stance: 315x2, 405x2, 435x2, 495x1*PR

Abs: 5 sets of 10 (2 hanging leg raises, 3 weighted abs)

This is one of those confidence building workouts you could only hope for. And to top it all off I did a double overhand rack pull conventional stance with 495! My grip has greatly improved and I believe I owe it all to the high rep dumbbell rows. I couldn't be more pleased with how this workout went. I got a 30 pound PR on my front squat, a 40 pound PR on my conventional rack pull, and a 495 pound PR on my sumo rack pull (first time for everything!). Very pleased with how this workout went. Next week I'll increase the range of motion and increase the number of reps done. Doing front squats was incredibly fun and I'll start doing them again on a regular basis as a switch from box squats and regular squats which get old after awhile. My deadlift should be good for around 545 right now and going sumo may help me increase my deadlift. Steve gave me some good advice on sumo style and it really helped out. Great training session for me today I couldn't be more pleased with how this went!

T-Bone Strength 4-28-08

M.E. Bench

Warmups: Barx12, 135x8, 225x5, 315x3

Threw Shirt on w/doubled mini's: 320x3 on a 3 board
Straight weight with shirt: 405x3 4 board
455x1 4 board
495x0 4 board

Competition Bench: 275x8 fairly easy

4 board Straight Weight Raw: 335x7 (on the 8th rep I went way out of the groove and caused a big time miss)

I basically cut it there. I felt really tired the entire time and before training even started I was dog tired from working on my computer for such a long time. Main thing is though that I got in there and I trained. I know had I been completely focused and not so tired I would of thrown up weights that were way bigger than that with what I did tonight. I'm going to take it easy this week as I have a wrist injury that needs to heal so I'll keep it light the rest of this week. My goal is to hit a 405 raw bench this Monday which I don't know if its realistic or not but I'm definitely going to give it a shot and with the extra rest it could happen who knows!

4-28-08 Island Strength

Bench Day

3-Board Press
Raw Full ROM: Bar, 135x5, 225x3, Put on new F-6
3-Boards w/ Dbl Minis: 230x3* Very Easy
Put on Katana 50: 4-Board 365x1 easy, 415x0 stapled.

Raw Bench Press: 215x8*

4-Board / Straight-Weight: 275x10*

Rolling Tri Ext
30x8, 35x8 3 Sets

Curls For My Girl
30x6, 35x6, 40x6, 45x6

PRs are always good. Lockout strength continues
to improve. Raw power going up. Looking
forward to new straight-weight PRs with all the
boards soon. Switching to small (Blue) bands next
workout. Should be around 300lbs total tension as
opposed to maybe 180-190 with the super-minis.

I crave A-Tension! It's Bench'in!

T-Bone Strength 4-26-08

Dynamic Effort Squat/Max Effort Deadlift

Box Squats w/green bands: 365x2 (5 sets), 405x2 (3 sets)

Sumo Deadlifts: 315x3 (6 sets)

Barbell Hold for max weight: 315x1, 405x1** 425x1**** All with double overhand grip

Abs: 4 sets of 10

I'm mega stoked about being able to basically deadlift with a double overhand grip 405 and 425. My grip has improved greatly without me trying that much (I haven't been working my grippers as I had been!). Very proud of the speed I had for both the squats and deadlifts. My strength is improving but will I go bench only? Been debating it for awhile, I should make a decision on it next week!

T-Bone Strength 4-25-08

Dynamic Bench

Speed Bench with Quad Mini's: 135x3, 185x3, 205x3 (4 sets), 225x2 (1 set) 215x3 (2 sets), 210x3 (1 set)

Rope Pushdowns: 3 sets of 10

Incline Tates: 3 sets of 8 super strict

Chest Supported Rows w/middle grip: 3 sets of 10

Rear Delt Raises: 3 sets of 8

Quad Mini's are difficult! With 225 on the bar it felt along the lines of well over 500 at the top. I really was surprised at the difficulty of this. It was very doable and not exactly the craziest most difficult weight I've ever done and I could of done more but I was definitely surprised. Heavy shirted banded boards Monday!

T-Bone Strength 4-18-08 Through 4-23-08

Been in San Diego for the past 6 days. Got to get some serious training in down there and see family which was a great time.

4-18-08 Dynamic Bench

Speed Bench: 250x9x3 (3 different Grips)

Hammer Strength Extreme Row: 4 plates x10 (each arm), 5 plates x10 (each arm), 6 platesx8 (each arm), 7 platesx5 (each arm)

V-Grip Pulldowns: Machine Stack (went up to 295) 3 sets of 10

Rolling Triceps: 3 sets of 12

Dumbbell Bench: 120lb Dumbbells 5 sets of 10

4-19-08 Deadlift Assistance

DB Rows: 120x30, x15, x10

Seated Rows: Machine Stack (went up to 400) 3 sets of 12

Romanian Deadlifts: 225x8, 315x8, 405x5, 455x3

Leg Press: 5 sets of 10 w/1300lbs

Barbell Rows: 315x8 (2 sets)

Did some strongman training with some of my old buddies down there on the same day:

Super Yoke: 700x50 feet (3 times)

Stones: Series went 205, 225, 265, 280, 305. Got through them one time with a time of 29 seconds ish? Given I haven't ever really trained stones seriously I was pretty proud to load the 305 stone to a 54 inch platform.

Log Press: 225x5 (2 sets, I was seriously dead at this point)

Tire Flip: 800 pound tire I flipped 10 times for 2 sets. Didn't go for time, just for flips, was really fun training strongman, but I'm a powerlifter, I had to get back to business.

4-21-08 Max Effort Bench

Competition Raw Bench: Barx12, 135x8, 225x5, 315x2, 335x2, 365x2*, 395x1**, 405x0
Dropped the weight down: 275x2, 295x2, 315x2, 335x2, 345x2, 355x1 (I wouldn't have got the 2nd rep given the struggle so I decided to just rack it after the first rep)

Incline Tates: 65x10 (3 sets)

Shrugs: 120lb Dumbbellsx30 (2 sets)

Pushdowns w/straight bar: 3x12

Hammer Curls: 60x10 (2 sets)

Hammer Strength Shrug Machine Thingy( This was weird, it tries to mimic a trap bar deadlift (which I hit a 675 deadlift on Saturday which was stupid easy and has no carry over or validity to powerlifting whats so ever) and yet you can lift a crap load of weight on this thing): Worked up to 10 plates per sidex3

4-23-08 Max Effort Goodmornings/Deadlift Training

Arched Back Good Mornings: 135x5, 225x5, 315x5, 405x3 (3 sets), 315x5

Rack Pulls: 315x4, 405x2, 495x3, 545x1 (Grip wasn't an issue!)

Pulldowns with bands: 2 sets of 8 with whatever was on the stack at the time I had no idea.

Pullthroughs: 3 sets of 8

All in all good training considering I had to paint my grandma's house, fix her pipes, fix her truck, and do a bunch of other work. But hey I'm not complaining! Its the typical sacrifice I have to make to get the job done. I'm pretty darn pleased with hitting the 545 rack pull today without straps and just a belt considering I felt my grip was weak and I had driving from San Diego and got on the boat and felt pretty tired yet I got it up without a hitch (literally! and I meant the pun there!). I really enjoyed using that extreme row. It just works the back and the lats unlike any other equipment thats currently available at the gym here on the rock. Its really a great piece of equipment that I look forward to using again. I also hit a couple of significant pr's this past Monday, hitting 365 for a double, increasing my raw bench max to 395 and just missing 405 raw. I'm going to get that darn 405 raw out of the way. And to put this huge milestone in my training into perspective, a little over a year ago in our first meet at the USPF California State meet, I hit a 402 max shirted, and now I'm very close to benching more than that raw! My training has been going great and I haven't felt this good ever. I've increased my muscle mass, dropped fat, and gained a significant amount of just raw power. One thing I do wish I had is to work with bigger dumbbells. I really am a big proponent of dumbbell work and 120's were very easy for me to work with and I feel as though at least 175's-200's would be needed to get my bench, squat, and deadlift where I want them to be. Long Entry I know, but it's been awhile since I've updated. Current goal is to hit 405 raw before the Casino Gym Closed May 8th, can I do it? Stay tuned!

And yet Steve is so benchin he just cant get enough!

4-23-08 Island Strength

Assist Day

DB Rows, Elbows in
100x22, 100x11, 100x6

Pull-Downs w/Bands
5x5

JM Press
135x8, 155x6, 165x5*, 170x4*

I'm so Bench.

Skinny Strength 4-21-08

Raw Bench
95x10, 105x9, 115x8, 125x7, 135x6, 145x5, 155x4, 165x4(lost count), 175x2, 185x1

Close Grip Bench
135x10

Tricep Pushowns
4x10

DB Shoulder Press
30x10, 35x10, 40x8

Curlies for the girlie
worked upto 5x45

Abs
lots of sets and lots of reps

4-21-08 Island Strength

Bench Day

2-Board Press
Raw Full ROM: Bar, 135x5, 135x3, 225x3,
Put on old F-6, Added Doubled Mini-bands,
135x1, 185x1, 210x3* Very Easy

Raw Full ROM Bench Press w/Dbl minis
135x8* Easy Again

Raw 4-Board Press w/Dbl Minis
175x10* Again real easy. Was supposed to be
an 8RM as 185 w/bands is my 5RM. Hit
8 and quit at 10 out of the belief I was straying
into bodybuilding. Let it never be so.

Hammer Curls
30x5, 35x5, 40x5, 45x5

45minutes of pure PR satisfaction. Ahhhhh,
the life of a Bench Specialist!

Strength!

T-Bone Strength 4-16-08

M.E. Squat/Deadlift

Box Squats: 135x5, 225x4, 315x3, 405x2, 495x1 (All Raw)
Put on Briefs: 495x1
Put on TRX Squat Suit, straps down: 585x1, 585x2, 635x1 (All easy and fast)

Zercher Squats: 135x3, 185x3, 205x3, 225x3, 315x2

Rack Pulls (Bar set 2 inches blow knee cap): 225x2, 315x2, 405x3, 495x1, 505x1

Seated Rows: 2 sets of 10

Abs: 5 sets of 10 (2 sets hanging leg raises, 3 sets weighted abs)

This workout kicked my butt! I'm really starting to learn how to use my squat suit and its showing. The weights are coming up incredibly fast and the suit is stretching which is allowing me to get to depth with more weight added on of course. I also switched stances from an incredibly wide stance back to my normal stance with my feet set just outside of my shoulders and my power was really noticeably different. Got a PR on the rack pulls considering I haven't pulled from that height in a long time I had no recorded PR so now I do!

Strength, it's what I do!

4-16-08 Island Strength

Bench Assist

C/S Rows
45x5, 90x5, 135x5, 140x5

Lat Pull Downs w/Mini Band
5x5

Tricep Push-Downs
90x5, 80x5 9 Sets

Strength

T-Bone Strength 4-14-08

M.E. Bench

Competition Bench Warm-Ups Raw: Barx12, 135x8, 225x8, 315x2
Put on my new Rage-X

Doubled Mini's 2-board: 315x3 (Really Easy), 335x3, 345x1

Competition Bench: 275x5 (Felt really weird and the bar was going all over the place), 245x10

Raw 4-Board: 315x10

Shoulder Presses: Worked up to 185x5

Rolling Triceps: 80x8 (2 sets)

Good all around session. 315 with the doubled mini's shot off the 2-board like nothing at all. My lockout as badly as it sucks is improving day by day. With total tension I worked up to well over 525 pounds and hit it fairly easy. I'm more than confident that by at least Worlds this year I'll have a 500 pound bench which is a huge goal of mine. I'm really close to my two long term bench goals of hitting 405 raw and hitting 500 shirted. Its very realistic. By Worlds this year I'm hoping for a total somewhere in the 1900-2000 pound range hitting around a 750-800 squat, 475-500 bench, and a 585-625 dead. Hopefully I can reach those goals. I guess Pete is finally starting to realize the stress of lifting when coming off work. With the right dedication he could be a monster deadlifter!

Steve your making incredible progress, 400 is definitely in you! With the right shirt and the continued training anything can happen.

Strength!

4-14-08 Island Strength

Bench Day

2-Board Press w/Dbl Minis
Bar, 135x5, 225x3, Put on new F-6
135x3, 185x3, 225x1, 205x3*

Raw Full ROM BP
205x10

Raw 4-Board Press
295x4 Miss #5

Hammer Curls
25x20, 40x6

Great workout! Arms and chest shaking as I write this. Question is
whether I will recover and super-compensate in one week.
Strength, strength, strength, strength, strength, strength!
Tony, you are a freak. Just FYI.

4-13-2008 Island Strength

The goal.

My goal is to win the World Championship in the Bench Press
and to hold a World's Record. While this will not happen this year,
I want it to happen. This has got to sound arrogant.
I am not a great natural bencher. Long arms. But no trait in champions
is more common than overcoming obstacles.
So long arms not withstanding, I have stated my goal. I'm trying to
take my training to the next level by being very specific to single-ply
bench competition, working on weak areas, and focus in on exactly what
MY optimal training load and recuperation period is. I want to recover
AND "super-compensate" prior to the next training session.
Here's the plan:

Monday "A Schedule" Old F-6
1. Alternate 2 or 3-Board Press w/Bands x3. Hit a predetermined
number and stop. Going for a PR most of the time.
2. Raw Comp-Grip BP w/Bands. Rep Max. Starting at 10 reps. Adding
10lbs and 2 less reps each workout. Down to 4 reps.
3. Raw 4-Boards w/Bands. Rep Max. Alternate 10 and 6RM
4. Hammer Curls For My Girl. Run the Rack. For joint health and
a reasonable strength relationship w/triceps.

Monday "B Schedule" New F-6
1. Alternate 2 or 3-BoardPress w/Bands x3. Same protocol as "A "
2. Raw Comp-Grip BP w/Straight weight. Same protocol as "A".
3. Raw 4-Board-Press w/Straight weight. Alternate 10 and 6RM
4. Hammer Curls for My Girl. Run the Rack.

Wednesday A Schedule
1. DB Rows, Elbows In. 20-10-5 or more
2. Vertical Pulls. Sets/reps TBD.
3. JM Press 8-6-4 x 2

Wednesday B Schedule
1. C/S Rows 5x5
2. Vertical Pulls. Sets/reps TBD
3. Rolling Tricep Extensions 4x10 or 9x5

The difference in support between my old F-6 and new
F-6 is significant. It's a totally different strength curve.
More time in a shirt can only be good. The bands mimic
a shirt even when done raw. And straight weight
is always good for power. Upper-back is getting hammered
good. So if I do my part, I feel this program will get me stronger.
But having and mastering the latest equipment is a big part
of the game. So a new 52" angle-sleeve Katana is on the menu.
I'm trying not to think about my opener yet.
Strength, strength, strength, strength, strength, strength

T-Bone Strength 4-12-08

Back story before training happened:

Was driving down the hill to go to the gym when my golf cart quit working. So from where 5-corners use to be I pushed my golf cart up that hill and up to my house. Needless to say thats GPP right there!

Got to the gym and then:

Deadlifts: 135x5, 225x5, 315x5, 405x7, 455x4, 500x2

Continental Clean and Press: 205x7 (3 sets)

Muscle Snatch: 135x5 (2 sets)

Dumbbell Clean and Press: 100x7 each arm (2 sets)

Abs: 4 sets of 10

This workout was seriously difficult, but was really fun! Yes I do intend to convert eventually to strongman competition and having a workout like this really reminds me why I want to. I'm better at doing repetitions then I am doing maximum singles. Don't get me wrong though! I love powerlifting, and I intend on getting my elite total in powerlifting and winning another national championship and a world championship this year so look out folks!

T-Bone Strength 4-11-08

Bench Assistance

Dumbbell Bench: 5 sets of 10 w/100's

Dumbbell Flyes: 3 sets of 10

Pushdowns: 3 sets of 10

Pec Dec: 3 sets of 10

3-way shoulders: 3 sets of 10

Hypertrophy day. Looks like a bodybuilding routine. Ewww nasty! But I'm still going to bench 500!

4-9-08 Island Strength

Bench Assist

DB Rows, Elbows Out
50x12 3 Sets, 65x6, 75x4

C/S Rows
90x6, 135x6, 185x4

Squats
135x5, 225x5

Back'n my Bench. Pete MIA.
Oh, last bench workout my 3-board w/bands
225x3 was a 10lb PR. I thought it tied my PR
but no, beat it. So the PR Train is underway. Neat.

T-Bone Strength 4-9-08

Squats!

Full Squats: 135x5, 225x3, 315x3 (2 sets) 405x2 (2 sets) 495x1 (Little out of the groove on this one)

Rack Pulls: 225x3, 315x3, 405x3, 495x3

Abs: 4 sets of 10

Quick Session. Simple and to the point. I'm going to go back to full box squats next week for max weights and then do speed work on Saturdays. Still pleased with my rack pulls being so easy. I'll dominate on the platform!

T-Bone Strength 4-7-08

M.E. Bench

Competition Setup Bench Warm-ups: Barx8, 135x8, 225x5, 275x5, 315x3
Put on Doubled Mini Bands: 135x1, 185x1, 205x1, 225x1 (All had really good speed)

Put on Rage-X with doubled mini bands and 3-board: 315x3 (Mega Easy), 365x2, missed 3rd

Competition Setup Bench for 10RM with doubled mini bands: 135x10, 185x10, 225x6 (could of done 10, but there is no sense in burning myself out so early)

Raw 3-board with doubled mini bands: 135x8, 185x5, 225x5
Raw "4-board" with doubled mini bands: 275x5

Rolling Triceps Extensions: 50x20, 100x3 (Extremely difficult)

I did a single with 435 with just straight weight after doing a lot of singles and warming up with the doubled mini bands, and wasn't happy with it. My butt came clear off the bench and I have no idea why. I know I'm good when I'm at full strength for a good 465-475ish bench full range. My personal best is 455 that I did awhile back but I'm still feeling the effects of maxing out raw on Friday. I'm not too terribly worried about making 435 like I did but I should of smoked it as I did a couple of weeks ago. My lockout flat out sucks. I can get any amount of weight I need to off of my chest just need to work on my lockout. If I work on my lockout then I'll be an absolute tank on the bench. As I've stated and I mean it, 500 will fall this year mark my words!

Skinny Strength 4-7-08

Shirted double mini 3 board (say that 5 times fast :p)
95x3, 135x3, 95x5

Hammermermermer curlies for my gurlie
30x10x2

Ez Bar Cable Curls
80x10, 100x8, 120x5

Easy workout today, im pretty sure im forgetting something but oh well.
I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.

4-7-08 Island Strength

Bench Day

Shirted 3-Boards w/Dbl Mini Bands
Raw Full Rom Bar, 135x5, 225x2, Put on old F-6
3-Board: 135x3, 185x3, 205x3, 225x3* Easy tie PR

Raw Full ROM w/dbl minis
barx3, 135x7 Need to move my grip out a bit. No excuses
though. My off the chest needs work.

4-Board w/dbl minis
135x3, 185x5

JM Press
135x10, 145x8, 155x6

Hammer Curls for my Girl
20x8, 30x8, 45x8

A good start back into training. The most important
thing is breaking PRs! Break your PR regularly and
the little improvements turn into big ones.
I'm going to alternate full ROM BP w/ bands with
straight-weight days. Satisfied with matching my
3-board 3RM but breaking PRs is the whole shooting
match.
Good job guys!

Skinny Strength 4-4-08

Raw Bench
worked upto 2 singles of 185

Rolling Triceps
25x12x3

Hammer Curls
25x10x3

Dumbell Rows
60x20x2

Quick workout, wasnt too hard. Cant wait for monday!!!

T-Bone Strength 4-4-08

A random bench workout, first since my bombing at state.

Competition Bench Raw: Barx8, 135x8, 225x5, 275x5, 315x3, 365x1, 385x1*PR

Incline Dumbbell Bench: 100x10 (3 sets)

Pushdowns: 3 sets of 12

Front Raises: 3 sets of 12

Rolling Triceps: 2 sets of 10

Hitting a 20 pound pr in my raw bench is seriously so freaking sweet! I'm more than pleased with that. Nothing else is worth writing home about but hitting 385 is freaking awesome! I cant wait to hit some hardcore shirted benching on Monday. 500 will be mine!

Skinny Strength 4-3-08 Pt.2

Will someone buy this man another buffalo burger?

Skinny Strength 4-2-08

Raw Squats
95x5, 115x5, 135x5, 155x5, 185x5, 205x5, 225x2 (missed 3rd)

Raw Speed Squat
165x5

Raw Deadlift
165x5, 225x3, 275x2, 315x1

Belted Rack Pull
315x1x2

Leg Raises
12x5

Weighted Crunches
12x2

I feel like crap, thanks Tony! I got home and slept like a baby. 10 hours of sleep and i still feel like crap.

Hey Tony! Still Ripped!!

4-2-08 Island Strength

Bench Assist Day

1) DB Rows
100x20, 100x10, 100x5

2) Chest Supported Rows
115x15, 90x15

3) Full Squats w/Pause
165x10

4) DB Front Raises
20x5, 30x3, 20x6

Good to ease back into training. Pete looked good on his squats
and Tony will get started soon. We are a team and we are good
powerlifters!

Strength Strength Strength Strength Strength Strength
Strength Strength Strength Strength Strength Strength
Strength
Strength!

Skinny Strength 3-29-08

I took second in the deadlift after bombing out on the bench. how dissappointed I am. congratulations steve! I am going to win a powerlifting comp before the year is over. yeah i just called it. your welcome

T-Bone Strength 3-31-08

USPF California State Meet Report

So I bombed! I went to the restroom, come out and my first attempt time had passed already so I took my opener on the squat, a extremely easy 622 on my second attempt, walked it back and it slipped off my back! So I got a heavy chalking on my back, took 650 for my third attempt, came down with it, almost had it at lockout and my knee buckled and missed it, in the process literally popping my eyeballs a bit! So I have red eyes on a temporary basis!

Went on to the bench where I was going to open with 435 which I destroyed in training and couldn't make it on any of my three attempts.

The biggest thing I took from this meet are a few things. One is that I'm the strongest Junior lifter in California as I would of absolutely destroyed my competition if I nailed just my openers I would totaled around 1500+, if I hit my goals I would of totaled nearly 1800. Two is that I would of been best lifter in the competition. Three is that I need to squat in my TRX more often. Four is that I'm never ever going to cut weight in a sauna again as my strength was severely drained. Big Steve pointed out that something like 6% of your strength is lost via 1 pound of bodyweight cut via water in reading that he did or something along those lines. In the sauna I cut around 5-6 pounds hence losing around 30-36% of my strength! Thats absolutely mind blowing!

I'm still good for nationals. I'm a little banged up (eyes all busted up, right chest muscle feels funky, left quad feels out of place, right quad feels out of place) but other than that I'm alright. I'll go back to the gym Wednesday to train with Peyton and to teach him how to properly squat, do rack pulls, pullthroughs, things like that. I'll personally probably train again on Friday and do a light bench workout, maybe work up to 385 raw or something and do some prehab work on the pec dec for my chest. I feel fine otherwise, not too tired as I said, little banged up but nothing crazy. A few days rest and I'm back at it. 2000 will be mine!

(And yes I've thought about being a bench specialist...stay tuned!)

3-30-08 Island Strength

USPF State Meet, Los Alamitos CA

I had a good day of benching:

1st Lift: 302M Forgot to pause. Oops

2nd Lift: 302

3rd Lift: 319

1st Place 242Lb Class, 50-54 year olds

Now, a big challenge. Lift 400+ at World's in November. And no, I'm
not taking much time off.

T-Bone Strength 3-24-08

Bench Work

Raw Competition Bench: Worked up to 320 for a single. It absolutely flew up like nothing. Crazy easy.

Squat Work

Raw Squats: Worked up to 275, well didn't really work up to it, I just did it to work the movement and literally could of thrown it through the cable crossover looking at the rack. Super easy.

My last workout before State. I wont touch a weight again until Sunday. I plan on dominating and hitting pr's through the roof. I'll dominate 705 on the squat (I have to at least attempt it if nothing else), I'll get a high 400lb bench (looking at getting 500 at nationals), and get a moderate 500 something pull (will get 600 by years end) and get my elite total (I'll get 2000 soon just watch!) and all the other anti gravity freaks will hit pr's and leave our mark as a crew to look out for!

Skinny Strength 3-25-08

Bench
worked upto 155 triple, missed 185

raw squat
worked upto 225 double

briefed squat
275 single

briefs and suit unstrapped
295 single

briefs and suit
315 single



felt somewhat weak yesterday but I was just sick so I will be an Animal this weekend.
Some men train to look pretty, I train to be the Strongest there is. But then again, I'm already Pretty!

T-Bone Strength 3-21-08

Two Entries

3/19/08
Competition Squats: Worked up to 405 for 8 sets of 2 all super easy!
And yeah thats all I did on Wednesday! After pushing a golf cart from my old shop to pebbly beach that was enough GPP!

3/21/08
Happy Good Friday!

Speed Bench: 8 sets of 3 with 225, 4 singles with 315 all went up really fast!

Pushdowns: 3 sets of 12

PecDec Prehab Work: 2 sets of 20

Lateral Shoulder Raises: 3 sets of 12

Feeling fairly confident in my strength going into State. Cant wait to get back on the platform!

3-19-08 Island Strength

CS-Rows
After warm-up: 180x6*

DB Front Raises
20x10

Rear Raises
20x15

3-17-08 Island Strength

Bench Press
Raw Full ROM Bar, 135x7, 225x2, Put on new F6
305x1 with competition pause. Hit my opener. Easy.
Raw Full ROM 225x6, 185x15

JM Press
135x10, 155x10

Tricep Machine Deely-Bob
5 Sets of 2

Hammer Curls for my Girl

Skinny Strength 3-17-08

Raw Bench
Worked upto a raw single of 205

Rage-Bench
225x1, 235 1board?, missed 245

Raw 1Board 3Rm
worked upto 185x3

Incline Tates
25x8x6, 25x5

Rows
70x15

Was starting to get sick yesterday and now the next morning i am feelig like the worst crap ever! I hope i can get better for squat day but if not it looks like it might be a push pull at state. oh and just so you know that i will be writing my entry for state with my Edison Pen..;)