Deload Squat Training
Competition Squats: 315x2 (8 sets, super easy!)
Pullthroughs: Machine Stackx12 (3 sets)
Abs: 70x12 (5 total sets, 3 standing, 2 seated)
Leg Extensions: Stackx20 (2 sets, I figured what the heck I never do these why not do em for once?)
Easy workout, 315 honestly felt like an empty bar and my squat speed and power is feeling great. I should be able to recover in time to go through another mini cycle before state. Friday will be my Deload bench training which will be light and just to get the blood flowing for active recovery. My nutrition is good, I'm healthy,and I'm getting stronger, thats what matters!
1/30/08
1/29/08
1-29-08 Island Strength
Assistance Day
Chins: 0
Wide-grip Pull-downs
90x10, 100x5, 120x5, 140x5, 150x3 + 2 partials
Face Pulls
90x12, 120x12 3 Sets
Shrugs
135x10, 225x10 4 Sets
DB Front Raises
15x10, 20x10, 25x5
Zerker Squats
135x5 3 Sets
Rope Push-downs
70x30
Lots of upper-back stuff. I can't do one
pull-up (Despite high-rep rows). Obviously
this is going to change. DB Front Raises are
harder and I think better than plate raises.
I'm going to work up slowly with zerkers.
Chins: 0
Wide-grip Pull-downs
90x10, 100x5, 120x5, 140x5, 150x3 + 2 partials
Face Pulls
90x12, 120x12 3 Sets
Shrugs
135x10, 225x10 4 Sets
DB Front Raises
15x10, 20x10, 25x5
Zerker Squats
135x5 3 Sets
Rope Push-downs
70x30
Lots of upper-back stuff. I can't do one
pull-up (Despite high-rep rows). Obviously
this is going to change. DB Front Raises are
harder and I think better than plate raises.
I'm going to work up slowly with zerkers.
1/25/08
T-Bone Strength 1-25-08
A deload week is definitely in order!
Competition Bench:135x10, 225x8, 275x5, 315x1, 365x1
Put on Rage-X
5 singles with 405 (Had trouble getting out of the rack)
Facepulls:4x12
Pushdowns:5x12
Hammer Curls:70x5 (3 sets)
Shrugs:100lb Dumbbellx20 (2 sets)
The singles flew off my chest. I mean I have my shirt on loose and I'm able to drive 405 up like a toy. When I have it jacked, lord only knows what I'll be able to drive up. I had a lot of trouble getting the weight off the rack, the floor was wet and I couldn't get a proper set up and it showed when I had trouble getting weight off of the rack. My wrist was feeling off and the rest of my workout I just felt lethargic and just tired. I've been training about 8 weeks straight, heavy and hitting pr's fairly frequently so a deload week right now will fit perfectly in the scheduled plans for the state championship. I'll do some light recovery workouts this upcoming week and I'm sure I'll feel better and be 100% and in peak condition for state.
Competition Bench:135x10, 225x8, 275x5, 315x1, 365x1
Put on Rage-X
5 singles with 405 (Had trouble getting out of the rack)
Facepulls:4x12
Pushdowns:5x12
Hammer Curls:70x5 (3 sets)
Shrugs:100lb Dumbbellx20 (2 sets)
The singles flew off my chest. I mean I have my shirt on loose and I'm able to drive 405 up like a toy. When I have it jacked, lord only knows what I'll be able to drive up. I had a lot of trouble getting the weight off the rack, the floor was wet and I couldn't get a proper set up and it showed when I had trouble getting weight off of the rack. My wrist was feeling off and the rest of my workout I just felt lethargic and just tired. I've been training about 8 weeks straight, heavy and hitting pr's fairly frequently so a deload week right now will fit perfectly in the scheduled plans for the state championship. I'll do some light recovery workouts this upcoming week and I'm sure I'll feel better and be 100% and in peak condition for state.
1/24/08
1-24-08 Island Strength
Reverse-Band BP (Lg Bands)
Raw w/o Bands: Bar, 135x5 2 Sets, 225x3, put on F-6,
Added Bands: 315x3 (no touch), 375x1, 405x0, 405x0
Raw Reverse-Band BP (Med Bands)
275x5, 290x4
JM Press
135x8 - 145x6 - 155x4
145x8 - 155x6 - 165x4*
Shrugs
225x10, 315x10 2 Sets, 365x10
Hammer Curls
One Set x/35's
(Had to cut it abit short)
My setup was better tonight. When it came time to
strain on the 405 I just wasn't there. I'll do a deload thing,
do a couple of DE/RE type workouts. Nothing close to heavy,
or full range. Really hammer tris and lats.
The Katana is amazing BTW. Heavy Heavy duty.
I need to do boards with it right away.
Raw w/o Bands: Bar, 135x5 2 Sets, 225x3, put on F-6,
Added Bands: 315x3 (no touch), 375x1, 405x0, 405x0
Raw Reverse-Band BP (Med Bands)
275x5, 290x4
JM Press
135x8 - 145x6 - 155x4
145x8 - 155x6 - 165x4*
Shrugs
225x10, 315x10 2 Sets, 365x10
Hammer Curls
One Set x/35's
(Had to cut it abit short)
My setup was better tonight. When it came time to
strain on the 405 I just wasn't there. I'll do a deload thing,
do a couple of DE/RE type workouts. Nothing close to heavy,
or full range. Really hammer tris and lats.
The Katana is amazing BTW. Heavy Heavy duty.
I need to do boards with it right away.
1/23/08
T-Bone Strength 1-23-08
T-bone Squat Death Camp
Box Squats:405x2
455x2 (6 sets)
Put on Briefs
495x2 (4 sets)
Rack Deadlifts: 315x8
405x3
495x2
545x1
585x0 (Felt like the weight of the world)
Leg Press Machine:Stackx10 (6 sets)
My legs feel like complete jelly right now. I mean honestly those squats and leg presses just killed me. I had intended to do power cleans but honestly my legs were quivering and I just felt drained and still do. My squat will be big, just watch out!
Box Squats:405x2
455x2 (6 sets)
Put on Briefs
495x2 (4 sets)
Rack Deadlifts: 315x8
405x3
495x2
545x1
585x0 (Felt like the weight of the world)
Leg Press Machine:Stackx10 (6 sets)
My legs feel like complete jelly right now. I mean honestly those squats and leg presses just killed me. I had intended to do power cleans but honestly my legs were quivering and I just felt drained and still do. My squat will be big, just watch out!
1/21/08
T-Bone Strength 1-21-08
A solid workout back after a bad workout on Saturday:
Floor Presses:135x10, 225x4, 315x3, 335x3, 355x3* (PR and 3RM)
365x1, 385x1, 405x1 (PR and new 1RM on the floor!)
Dumbbell Bench Press:100x10 (5 sets)
Bodyweight dips:5x5
Chest Supported Rows:4 platesx8, 5 platesx8 (2sets), 6 platesx5
Triceps Pushdowns: 120x8 (7sets)
A great solid workout back. I undercut 405 just a little bit and didn't come down all the way where my triceps touched the floor, it was about a couple of inches or two above the ground, but still it was a pr of a press that didn't involve a board with a 4 in front of it (if that made sense!). The 100 dumbbells were so seriously easy on the db bench they went up with some serious velocity and it went up like a T O Y (no typo there!). My upper body was kinda like what the heck is going on and it was a good change of pace workout which felt great and everything went up 100% solid. Things are back on track!
Floor Presses:135x10, 225x4, 315x3, 335x3, 355x3* (PR and 3RM)
365x1, 385x1, 405x1 (PR and new 1RM on the floor!)
Dumbbell Bench Press:100x10 (5 sets)
Bodyweight dips:5x5
Chest Supported Rows:4 platesx8, 5 platesx8 (2sets), 6 platesx5
Triceps Pushdowns: 120x8 (7sets)
A great solid workout back. I undercut 405 just a little bit and didn't come down all the way where my triceps touched the floor, it was about a couple of inches or two above the ground, but still it was a pr of a press that didn't involve a board with a 4 in front of it (if that made sense!). The 100 dumbbells were so seriously easy on the db bench they went up with some serious velocity and it went up like a T O Y (no typo there!). My upper body was kinda like what the heck is going on and it was a good change of pace workout which felt great and everything went up 100% solid. Things are back on track!
1/19/08
T-Bone Strength 1-19-08
A dead day in the training of the deadlift!
Deadlifts from the floor:135x5, 225x5, 315x5, 435x2
Elevated Deadlifts:365x3 (5 sets with the last rep of the 5th set being the most difficult deadlift I've ever completed)
Back down to deadlifts from the floor 365x3 (3sets)
RDL's: 275x5 (2 sets)
I literally was just out of it today. I didn't get much sleep last night nor did I eat correctly today as I barely ate anything today due to being busy working on various tasks at work all throughout today. Excuses are only good for the people that make them but the fact is if your nutrition isn't up to par and you don't get enough sleep your performance is going to suffer as it did for me today. 365 isn't a difficult weight for me, its a transitional weight at best (by that I mean a weight to use as a warm-up) but number 1 pulling it in an elevated state was difficult because I had to pull it that much further plus no energy in the tank made it a difficult weight. I'll destroy it next week as I have more Muscle Milk coming in! Remember, to lift big, you gotta eat big!
Deadlifts from the floor:135x5, 225x5, 315x5, 435x2
Elevated Deadlifts:365x3 (5 sets with the last rep of the 5th set being the most difficult deadlift I've ever completed)
Back down to deadlifts from the floor 365x3 (3sets)
RDL's: 275x5 (2 sets)
I literally was just out of it today. I didn't get much sleep last night nor did I eat correctly today as I barely ate anything today due to being busy working on various tasks at work all throughout today. Excuses are only good for the people that make them but the fact is if your nutrition isn't up to par and you don't get enough sleep your performance is going to suffer as it did for me today. 365 isn't a difficult weight for me, its a transitional weight at best (by that I mean a weight to use as a warm-up) but number 1 pulling it in an elevated state was difficult because I had to pull it that much further plus no energy in the tank made it a difficult weight. I'll destroy it next week as I have more Muscle Milk coming in! Remember, to lift big, you gotta eat big!
1-19-08 Island Strength
Comp Bench Press
Raw, Bar, 135x5 2 Sets, 225x2, Put on F-6,
275x1 (I was able to touch easily w/this. Last
M.E. day I couldn't touch), 315x0, 315x0,
295x1, 295x1 Something was wrong with
my setup tonight. Shirt felt loose and wasn't
giving me much pop.
Raw 4-Board
300x4 brought 5th rep down for a PR
but didn't quite touch board since I had
barely made 4th rep. Locked out last
(3/4) rep with great effort.
Strict Mil. Press
135x5, 145x5, 115x8
Shrugs
225x5, 315x5 2 Sets, 385x5, 315x5
Suspended Bar Push-downs (Lg and Med Bands)
4 x 10
Hammer Curls
4 x 10
Bad setup, shirt not "working" right. Whew, glad
I got this out of my system. I went with 5 days of
rest. Too much? Not enough? Stars not aligned? Yet...
I am getting stronger every day.
I am learning to maximize my equipment.
I am a Bench Specialist.
Raw, Bar, 135x5 2 Sets, 225x2, Put on F-6,
275x1 (I was able to touch easily w/this. Last
M.E. day I couldn't touch), 315x0, 315x0,
295x1, 295x1 Something was wrong with
my setup tonight. Shirt felt loose and wasn't
giving me much pop.
Raw 4-Board
300x4 brought 5th rep down for a PR
but didn't quite touch board since I had
barely made 4th rep. Locked out last
(3/4) rep with great effort.
Strict Mil. Press
135x5, 145x5, 115x8
Shrugs
225x5, 315x5 2 Sets, 385x5, 315x5
Suspended Bar Push-downs (Lg and Med Bands)
4 x 10
Hammer Curls
4 x 10
Bad setup, shirt not "working" right. Whew, glad
I got this out of my system. I went with 5 days of
rest. Too much? Not enough? Stars not aligned? Yet...
I am getting stronger every day.
I am learning to maximize my equipment.
I am a Bench Specialist.
1/18/08
T-Bone Strength 1-18-08
Yet another day in the banderific bench!
Raw Bench:135x10, 225x8, 315x1 (So super easy!)
Raw 4board with doubled mini's: 315x3 (6 sets)
Raw Bench with Doubled mini's: 275x2 (4 sets) 295x1*(PR, had a lot more in me)
Pushdowns: Worked up to a 6 Rep Max with 140
V-Grip Pulldowns:3x10
Pulldowns:3x8
Rolling Triceps:55x8 (2 sets, my triceps were done at this point!)
315 with the doubled mini's wasn't as bad as I thought. I need to work on my lockout power so I figured why not try lifting the weight equal to a golf cart at lockout :P I'm more than positive I could do 315 with the doubled mini's raw full range no problem. I think I'll increase the bar weight to increase the workload on my triceps. Tonight really was about increasing lockout power and being able to control big loads of weight. After I was done with the full range mini's I did the bar weight for a single (275) and honestly it felt like an empty bar, it just went up so fast you would of thought I was warming up with 135!! My goal of 405 raw is looking more and more realistic by the minute, and the 500 bench will fall this year just watch out! I'm right on if not ahead of schedule!!!
Raw Bench:135x10, 225x8, 315x1 (So super easy!)
Raw 4board with doubled mini's: 315x3 (6 sets)
Raw Bench with Doubled mini's: 275x2 (4 sets) 295x1*(PR, had a lot more in me)
Pushdowns: Worked up to a 6 Rep Max with 140
V-Grip Pulldowns:3x10
Pulldowns:3x8
Rolling Triceps:55x8 (2 sets, my triceps were done at this point!)
315 with the doubled mini's wasn't as bad as I thought. I need to work on my lockout power so I figured why not try lifting the weight equal to a golf cart at lockout :P I'm more than positive I could do 315 with the doubled mini's raw full range no problem. I think I'll increase the bar weight to increase the workload on my triceps. Tonight really was about increasing lockout power and being able to control big loads of weight. After I was done with the full range mini's I did the bar weight for a single (275) and honestly it felt like an empty bar, it just went up so fast you would of thought I was warming up with 135!! My goal of 405 raw is looking more and more realistic by the minute, and the 500 bench will fall this year just watch out! I'm right on if not ahead of schedule!!!
1/16/08
T-Bone Strength 1-16-08
Working The Posterior Chain
Box Squats:405x2 completely raw (Wrist wraps only, 12 sets)
Pause Squats:315x2 Raw (3 sets, super easy and super fast!)
Rack Deadlifts: 225x4
315x2
405x6
495x3 (No Straps, Belt only)
495x2 (No Straps, belt only)
High Pulls:135x3
205x3
225x3
265x3*(PR)
Darn good day I felt super strong today. I'm really amazed at how well I'm progressing. I never thought I could rep 495 for reps on multiple sets and I'm more than pleased with that. A pr is a pr on the high pull and I had more in me. I'm so pleased with my progress. I had a little funky twitch in my left elbow on my 8th set of Box Squats but it feels fine and is nothing to worry about. Probably my body just adapting to this level of volume. I've decided to go completely raw in this Box Squat Mini Cycle so I can increase lower back strength, core strength and of course posterior chain and quad strength. All in all a darn good day and I don't see anything barring injury that will stop my progress and I'm pretty darn healthy right now. Getting stronger is awesome!
Box Squats:405x2 completely raw (Wrist wraps only, 12 sets)
Pause Squats:315x2 Raw (3 sets, super easy and super fast!)
Rack Deadlifts: 225x4
315x2
405x6
495x3 (No Straps, Belt only)
495x2 (No Straps, belt only)
High Pulls:135x3
205x3
225x3
265x3*(PR)
Darn good day I felt super strong today. I'm really amazed at how well I'm progressing. I never thought I could rep 495 for reps on multiple sets and I'm more than pleased with that. A pr is a pr on the high pull and I had more in me. I'm so pleased with my progress. I had a little funky twitch in my left elbow on my 8th set of Box Squats but it feels fine and is nothing to worry about. Probably my body just adapting to this level of volume. I've decided to go completely raw in this Box Squat Mini Cycle so I can increase lower back strength, core strength and of course posterior chain and quad strength. All in all a darn good day and I don't see anything barring injury that will stop my progress and I'm pretty darn healthy right now. Getting stronger is awesome!
1/14/08
T-Bone Strength 1-14-08
Max Effort Bench
Raw Bench: 135x8, 225x8, 275x3, 315x3, 365x1
Put on Rage-X:365x1 (Super Fast)
3-board:405x3, 425x3, 455x2
2-board:405x1, 425x1, 455x1, 475x1*
Raw3-Board:315x10 (Easy!)
V-Grip Pulldowns:5x10 (Stack)
Rolling Triceps Extensions:60x10 (3 sets)
Pushdowns: 120x8 (6 sets)
Shrugs:225x10, 315x10, 405x10 (2 sets)
Dumbbell Laterals:60x10, 70x8
All in all not a bad workout, 475 went up pretty quick. I was going to try 385 raw but decided not to because of lack of time. Shrugs were good and those v-grip pulldowns really get you. All in all a good pr day. Edit: I forgot to post that I did a 315x10 3board last night. It went up pretty smoothly. I was very happy with that. I thought I'll try to do as many as I can, and getting 10 was more than alright with me. I can definitely feel it today!
Raw Bench: 135x8, 225x8, 275x3, 315x3, 365x1
Put on Rage-X:365x1 (Super Fast)
3-board:405x3, 425x3, 455x2
2-board:405x1, 425x1, 455x1, 475x1*
Raw3-Board:315x10 (Easy!)
V-Grip Pulldowns:5x10 (Stack)
Rolling Triceps Extensions:60x10 (3 sets)
Pushdowns: 120x8 (6 sets)
Shrugs:225x10, 315x10, 405x10 (2 sets)
Dumbbell Laterals:60x10, 70x8
All in all not a bad workout, 475 went up pretty quick. I was going to try 385 raw but decided not to because of lack of time. Shrugs were good and those v-grip pulldowns really get you. All in all a good pr day. Edit: I forgot to post that I did a 315x10 3board last night. It went up pretty smoothly. I was very happy with that. I thought I'll try to do as many as I can, and getting 10 was more than alright with me. I can definitely feel it today!
1-14-08 Island Strength
3 and 4 Board Press
Raw: Bar, 135x5, 225x5,
Put on F-6 and added doubled-minis
3-Board 185x3, 215x3* Ridiculously easy PR
4-Board 235x3* Crazy Insane Easy PR
Put on Rage-X (Size 54)
4-Board 355 (Straight weight) x3* Easy PR
Raw close-grip 3-Board 225x10
DB Rows
100x22, 100x12, 100x7
Tricep Rope Pushdowns
Ran the Stack 80-130, 6 reps each
For me I was strong 2-Day! Everything was light
and my lockout strength way way up. The Rage-X was
probably a size or two big as far as competition fit
goes. Still an impressice piece of gear.
Raw: Bar, 135x5, 225x5,
Put on F-6 and added doubled-minis
3-Board 185x3, 215x3* Ridiculously easy PR
4-Board 235x3* Crazy Insane Easy PR
Put on Rage-X (Size 54)
4-Board 355 (Straight weight) x3* Easy PR
Raw close-grip 3-Board 225x10
DB Rows
100x22, 100x12, 100x7
Tricep Rope Pushdowns
Ran the Stack 80-130, 6 reps each
For me I was strong 2-Day! Everything was light
and my lockout strength way way up. The Rage-X was
probably a size or two big as far as competition fit
goes. Still an impressice piece of gear.
1/12/08
T-Bone Strength 1-12-08
A darn hard deadlift day:
Deadlifts:1x2x405
8x3x315
Deadlift Assistance Cycle:3 times through
Good Mornings:3x8
Romanian Deadlifts:3x8
Bent Over Rows:3x8
Double Underhand Pulldowns:3x8
I tried to keep up with what the program says and go for about 45-60 seconds rest and even less. Let me tell you, that was exceptionally difficult. The deadlifts weren't hard at all. 315 went up like a toy but then again its only week 1 and its only going to get tougher. But thats how I like it.
Deadlifts:1x2x405
8x3x315
Deadlift Assistance Cycle:3 times through
Good Mornings:3x8
Romanian Deadlifts:3x8
Bent Over Rows:3x8
Double Underhand Pulldowns:3x8
I tried to keep up with what the program says and go for about 45-60 seconds rest and even less. Let me tell you, that was exceptionally difficult. The deadlifts weren't hard at all. 315 went up like a toy but then again its only week 1 and its only going to get tougher. But thats how I like it.
1/11/08
T-Bone Strength 1-11-08
Raw Speed Bench Day
Raw Bench w/bands:255x3 (9 sets, three different grips, pinky on ring, ring finger on ring, index finger on ring)
Dumbbell Floor Presses w/band:100lb 3x5 (Double Tough!)
Floor Triceps Extensions (Bar goes behind head):145x6 (3 sets)
Seated Dumbbell Shoulder Presses:70x7 (2 sets)
Dumbbell Rows:100x20 (2 sets, no straps)
Lateral Raises:60x10 (3 sets)
All in all not a bad workout. I had originally intended on doing 275 as the bar weight with the bands but it just felt double tough today and I decided to leave my ego at the door and actually work on getting some work in. My floor extensions I use quarters on each side to make the range of motion that much longer and more difficult which let me tell you was double tough. I finally figured out how to put the bands properly around your back. Twist the band and then put it around your back, extend it, grab your weight and your good to go. This would be especially good for you Steve given your recent focus on band work. Just wrap a blue or a mini around your back and have say doubled mini's on the bar and bang, you have double the tension that you normally would making the stretch reflex develop that much quicker and harder. Just think though, the weight you'll be dealing with though will just fly off your chest.
Shoulders still need work, my lats are still sore as heck, and tomorrow I start my new deadlift cycle! I'll make it work, just gotta listen to my body and avoid any unnecessary injuries.
Raw Bench w/bands:255x3 (9 sets, three different grips, pinky on ring, ring finger on ring, index finger on ring)
Dumbbell Floor Presses w/band:100lb 3x5 (Double Tough!)
Floor Triceps Extensions (Bar goes behind head):145x6 (3 sets)
Seated Dumbbell Shoulder Presses:70x7 (2 sets)
Dumbbell Rows:100x20 (2 sets, no straps)
Lateral Raises:60x10 (3 sets)
All in all not a bad workout. I had originally intended on doing 275 as the bar weight with the bands but it just felt double tough today and I decided to leave my ego at the door and actually work on getting some work in. My floor extensions I use quarters on each side to make the range of motion that much longer and more difficult which let me tell you was double tough. I finally figured out how to put the bands properly around your back. Twist the band and then put it around your back, extend it, grab your weight and your good to go. This would be especially good for you Steve given your recent focus on band work. Just wrap a blue or a mini around your back and have say doubled mini's on the bar and bang, you have double the tension that you normally would making the stretch reflex develop that much quicker and harder. Just think though, the weight you'll be dealing with though will just fly off your chest.
Shoulders still need work, my lats are still sore as heck, and tomorrow I start my new deadlift cycle! I'll make it work, just gotta listen to my body and avoid any unnecessary injuries.
1/10/08
1-10-08 Island Strength
Reverse-Band Bench (Lg Bands)
Raw Bar, 135x5 2 Sets, 225x2,
Put on F-6, 285x1, 315x1, 385x1, 405x1, 410x1*
Raw Reverse-Band Bench (Med Bands)
275x5, 285x5*
JM Press
1st Wave: 135x8, 140x6, 145x4
2nd Wave: 140x8, 145x6, 150x4
Shrugs
225x5, 315x5, 385x5 2 Sets, 315x5
Hammer Curls
"Ran the Rack" for 5 sets of whatever
Lift Heavy
Eat
Rest
Repeat
Raw Bar, 135x5 2 Sets, 225x2,
Put on F-6, 285x1, 315x1, 385x1, 405x1, 410x1*
Raw Reverse-Band Bench (Med Bands)
275x5, 285x5*
JM Press
1st Wave: 135x8, 140x6, 145x4
2nd Wave: 140x8, 145x6, 150x4
Shrugs
225x5, 315x5, 385x5 2 Sets, 315x5
Hammer Curls
"Ran the Rack" for 5 sets of whatever
Lift Heavy
Eat
Rest
Repeat
1/9/08
T-Bone Strength 1-09-08
Squats:135x5, 225x5, 315x5, 405x3, 495x2
Put on belt and briefs
585x2, 675x1 touch and go on box(bench)
Rack Pulls:225x5, 315x5, 405x5, 495x5 (Bar set just below the knee)
High Pulls:225x5 (5sets)
Seated Rows:3x10
Heavy Side Bends:3x12 (100lb Dumbbell)
Good heavy workout. I decided today that I was going to just not do what I planned when I hit the gym and had the urge to go as heavy as possible. 675 felt like a golf cart was on my back but the whip I got on the bar off the bottom was huge. I'm really learning how to use the whip on the bar on the squat in particular and in doing so I'm able to come up pretty fast. I'll get back to my regular routine next week but a day of just heavy singles and doubles=lots of food afterwards :)
Put on belt and briefs
585x2, 675x1 touch and go on box(bench)
Rack Pulls:225x5, 315x5, 405x5, 495x5 (Bar set just below the knee)
High Pulls:225x5 (5sets)
Seated Rows:3x10
Heavy Side Bends:3x12 (100lb Dumbbell)
Good heavy workout. I decided today that I was going to just not do what I planned when I hit the gym and had the urge to go as heavy as possible. 675 felt like a golf cart was on my back but the whip I got on the bar off the bottom was huge. I'm really learning how to use the whip on the bar on the squat in particular and in doing so I'm able to come up pretty fast. I'll get back to my regular routine next week but a day of just heavy singles and doubles=lots of food afterwards :)
1/7/08
T-Bone Strength 1-07-08
Max Effort Bench:The Rage-X Unleashed
Raw:135x10, 225x6, 275x3, 315x1
Put on my new Rage-X:315x3, 365x3, 405x2 (Felt like an empty bar), 455x1
Shirted 3-board:455x2, 500x1!!
Close Grip Bench:275x5 (3 sets) 315x1
Pushdowns:130x8 (6 Sets)
Chest Supported Rows: 3x8 (5 plates)
Hammer Curls:75x5 each arm (5 sets)
I cant speak enough for how great of a shirt the Rage-X is. 405 went up like a toy and was super super easy. I'm more than confident that with the proper time to learn the shirt, 500 will fall! Hey, this is fun! Look out its time for the big numbers to fall down!
Raw:135x10, 225x6, 275x3, 315x1
Put on my new Rage-X:315x3, 365x3, 405x2 (Felt like an empty bar), 455x1
Shirted 3-board:455x2, 500x1!!
Close Grip Bench:275x5 (3 sets) 315x1
Pushdowns:130x8 (6 Sets)
Chest Supported Rows: 3x8 (5 plates)
Hammer Curls:75x5 each arm (5 sets)
I cant speak enough for how great of a shirt the Rage-X is. 405 went up like a toy and was super super easy. I'm more than confident that with the proper time to learn the shirt, 500 will fall! Hey, this is fun! Look out its time for the big numbers to fall down!
1/5/08
1-5-08 Island Strength
Full Competition Bench Press
Raw: Bar, 135x5 2 sets, 225x2, 245x2,
Put on F6; 275X3 no touch, 305x1, 315x1* Easy Easy
Raw 4-Board
275x5, 295x5
Shrugs
225x5, 315x5 2 sets, 365x5
Tates
50x10,55x10,60x10
10lb PR on Comp Bench Press. Lots left in the tank.
Watched "Powerlifting, The Movie" with Big T and
had a couple Kennelly Shakes. All in all a great day.
Raw: Bar, 135x5 2 sets, 225x2, 245x2,
Put on F6; 275X3 no touch, 305x1, 315x1* Easy Easy
Raw 4-Board
275x5, 295x5
Shrugs
225x5, 315x5 2 sets, 365x5
Tates
50x10,55x10,60x10
10lb PR on Comp Bench Press. Lots left in the tank.
Watched "Powerlifting, The Movie" with Big T and
had a couple Kennelly Shakes. All in all a great day.
1/4/08
T-Bone Strength 1-04-08
Bench:Barx10, 135x10, 225x8, 275x3, 315x3, 335x1, 365x1, 375x1, 405x0
Pushdowns: 7x8x130
V-Grip Pulldowns: 5x10xStack
Pulldowns:3x8xStack
Dumbbell Rows: 100x20, 100x15, 100x12
Rear Delt Cable Raise: 3x10
Good to be benching again. 405 raw is heavy :) 375 was a grinder all the way but I got it and took 10 minutes rest and threw 4 plates on each side lowered it down got it up mid way but just couldn't lock it out. With a shirt, I can destroy it no problem, and I'm sure I can get as of right now in the mid 4's up to the high 4's if not 500. My big total should happen. I got an invite to compete at the fit expo bench/deadlift comp where I can maybe do bench only. I've thought about it and I have until the 19th to decide. Do I go?
Shoulder strength is an issue for me at this point. I've push pressed 300 even overhead but haven't done any shoulder pressing in awhile and I have to start doing that again because I can get a big bench without big strong shoulders. Detonation t-minus 12 weeks....
Pushdowns: 7x8x130
V-Grip Pulldowns: 5x10xStack
Pulldowns:3x8xStack
Dumbbell Rows: 100x20, 100x15, 100x12
Rear Delt Cable Raise: 3x10
Good to be benching again. 405 raw is heavy :) 375 was a grinder all the way but I got it and took 10 minutes rest and threw 4 plates on each side lowered it down got it up mid way but just couldn't lock it out. With a shirt, I can destroy it no problem, and I'm sure I can get as of right now in the mid 4's up to the high 4's if not 500. My big total should happen. I got an invite to compete at the fit expo bench/deadlift comp where I can maybe do bench only. I've thought about it and I have until the 19th to decide. Do I go?
Shoulder strength is an issue for me at this point. I've push pressed 300 even overhead but haven't done any shoulder pressing in awhile and I have to start doing that again because I can get a big bench without big strong shoulders. Detonation t-minus 12 weeks....
1/3/08
T-Bone Strength 1-2-08
Happy New Year to all my iron brothers and sisters!
I had to take a small deload week after my last squat workout. The next night I heard a pretty loud crack in my knee and was worried that I did something really bad to my knee. Turns out it was a minor sprain of the MCL and the doctor was really optimistic that I'd be just fine. And I am, and what better way to celebrate the fact that I wont be doing bench only for the next 6-8 months? SQUATS!
Squats:135-225-315x8
405x5
495x3
545x2
Back down Pause Squats:405x4 2sets
Rack Pulls:405x5, 495x3
High Pulls:135x3 5 sets Mainly worked on form
Lying Leg Curls:130x10 5 sets
Shrugs:100lbsx30 2 sets
Great to be back in the gym. I was really worried I was going to be out of action for awhile but my knee is just fine. 545x2 on the squat felt like a toy I mean almost like an empty bar I absolutely destroyed it. I recently got the Andy Bolton DVD and I was very pleased with watching his routine and I got some ideas and I'm going to incorporate rack pulls on squat days.
Steve, if you want I'll lend you the Power Unlimited DVD or we can set up a movie night, its an absolute treat of a documentary which I think you'll enjoy. I made a 6 board and I'm going to impress myself and put my new Rage-X on and do like 700 with it! K maybe not that but still.
I had to take a small deload week after my last squat workout. The next night I heard a pretty loud crack in my knee and was worried that I did something really bad to my knee. Turns out it was a minor sprain of the MCL and the doctor was really optimistic that I'd be just fine. And I am, and what better way to celebrate the fact that I wont be doing bench only for the next 6-8 months? SQUATS!
Squats:135-225-315x8
405x5
495x3
545x2
Back down Pause Squats:405x4 2sets
Rack Pulls:405x5, 495x3
High Pulls:135x3 5 sets Mainly worked on form
Lying Leg Curls:130x10 5 sets
Shrugs:100lbsx30 2 sets
Great to be back in the gym. I was really worried I was going to be out of action for awhile but my knee is just fine. 545x2 on the squat felt like a toy I mean almost like an empty bar I absolutely destroyed it. I recently got the Andy Bolton DVD and I was very pleased with watching his routine and I got some ideas and I'm going to incorporate rack pulls on squat days.
Steve, if you want I'll lend you the Power Unlimited DVD or we can set up a movie night, its an absolute treat of a documentary which I think you'll enjoy. I made a 6 board and I'm going to impress myself and put my new Rage-X on and do like 700 with it! K maybe not that but still.
1/2/08
1-2-08 Island Strength
Happy New Year
Band Board Press
Raw: Bar, 135x5 2 Sets, 225x4, Put on F-6 and Double minis
Three Boards 135x3, 165x3, 185x3, 205x3
Four Boards 225x3
Raw Close-Grip 2-Board w/double minis: 135x8
KB Rows x20 2 Sets
95x6
New Stuff. The 3 and 4 Boards were tough
but I left room for improvement. The 135x8 CG w/bands was
double tough.
Band Board Press
Raw: Bar, 135x5 2 Sets, 225x4, Put on F-6 and Double minis
Three Boards 135x3, 165x3, 185x3, 205x3
Four Boards 225x3
Raw Close-Grip 2-Board w/double minis: 135x8
KB Rows x20 2 Sets
95x6
New Stuff. The 3 and 4 Boards were tough
but I left room for improvement. The 135x8 CG w/bands was
double tough.
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