Bench Assistance
DB Rows
100x20, 100x10, 100x5
Chest Supported Rows
135x10, 90x20
DB Front Raises
30x5, 20x10
DB Rear Laterals
15x25 (The bigger DBs were being used)
Bench Specialist got Back
2/29/08
T-Bone Strength 2-29-08
Dynamic Bench
Competition Bench: 275x3 (9 sets, 3 different grips super easy)
Chest Supported Rows: 2 platesx8, 3 plates,10, 4 platesx10, 5 platesx8, 6 platesx3,x2
Pushdowns: 120x6 (2 sets), 150x6 (2 sets), Did the stack for a single, kinda no big deal...
Rolling Triceps: 50x6, 80x6 (3 sets)
Quick workout, those rolling triceps with the 80's were double tough. 275 went up like a toy and I had some pretty good speed I cant complain. I cant wait to drill 500 on the bench, whenever that is!
Competition Bench: 275x3 (9 sets, 3 different grips super easy)
Chest Supported Rows: 2 platesx8, 3 plates,10, 4 platesx10, 5 platesx8, 6 platesx3,x2
Pushdowns: 120x6 (2 sets), 150x6 (2 sets), Did the stack for a single, kinda no big deal...
Rolling Triceps: 50x6, 80x6 (3 sets)
Quick workout, those rolling triceps with the 80's were double tough. 275 went up like a toy and I had some pretty good speed I cant complain. I cant wait to drill 500 on the bench, whenever that is!
2/27/08
T-Bone Strength 2-27-08
Max Effort Squat/Dynamic Deadlift
Box Squats with Green Bands: 10 sets of 2 with 455
Easy single with 495
Partial Deadlifts: 405x5, 495x5*, 545x2*, 585x0 (I was totally gassed and my grip was dead)
Weighted Abs: 3 sets of 10 seated
3 sets of 10 standing
Short sweet and to the point. 495 with the green bands I absolutely smoked! I blew it up and my squat just continues to make improvements which will only help me in the long run. I'm pretty pleased with pulling 545 for a double on a partial with no straps. 585 wouldn't go today, my grip was just not there but I'm sure I'll get it soon. I can't wait to get my elite total!
Box Squats with Green Bands: 10 sets of 2 with 455
Easy single with 495
Partial Deadlifts: 405x5, 495x5*, 545x2*, 585x0 (I was totally gassed and my grip was dead)
Weighted Abs: 3 sets of 10 seated
3 sets of 10 standing
Short sweet and to the point. 495 with the green bands I absolutely smoked! I blew it up and my squat just continues to make improvements which will only help me in the long run. I'm pretty pleased with pulling 545 for a double on a partial with no straps. 585 wouldn't go today, my grip was just not there but I'm sure I'll get it soon. I can't wait to get my elite total!
2/25/08
T-Bone Strength 2-25-08
Max Effort Bench
Competition Bench: 135x10, 225x6 (2 sets), 315x2 (2 sets)
Put on Rage-X
3-Board: 405x3, 425x3, 445x1 (Weird set up and grip) 445x2 (Lost air on third)
2-Board: 405x3, 435x2 (3rd rep started to fall forward)
Bench Bands: Doubled mini'sx3
Doubled mini's plus looped minix3
Doubled mini's plus 2 looped mini'sx3
Doubled mini's plus 2 looped mini's plus looped blue bandx3
135 plus doubled mini's plus 2 looped mini's plus looped blue bandx2 (I think I got two maybe it was one?)
Raw 4-Board: 275x10, 315x5 (both easy just was burning out)
Behind the neck pulldowns: 3 sets of 8
Dumbbell Laterals: 2x8
Good workout considering my lack of food and busy schedule today. Should be much better next week with more food and rest. Cant complain about moving big weights for triples, next week I should do better.
Competition Bench: 135x10, 225x6 (2 sets), 315x2 (2 sets)
Put on Rage-X
3-Board: 405x3, 425x3, 445x1 (Weird set up and grip) 445x2 (Lost air on third)
2-Board: 405x3, 435x2 (3rd rep started to fall forward)
Bench Bands: Doubled mini'sx3
Doubled mini's plus looped minix3
Doubled mini's plus 2 looped mini'sx3
Doubled mini's plus 2 looped mini's plus looped blue bandx3
135 plus doubled mini's plus 2 looped mini's plus looped blue bandx2 (I think I got two maybe it was one?)
Raw 4-Board: 275x10, 315x5 (both easy just was burning out)
Behind the neck pulldowns: 3 sets of 8
Dumbbell Laterals: 2x8
Good workout considering my lack of food and busy schedule today. Should be much better next week with more food and rest. Cant complain about moving big weights for triples, next week I should do better.
2-25-08 Island Strength
Shirted Boards
Raw Full ROM: Bar, 135x5, 135x3, 225x3
3-Board with new F-6: 275x3, 315x3, 335x3, 355x3*
2-Board with new F-6: 325x3
Bands Only, Full ROM: Dbl Minisx3,
Add 1 Stretched Mini x3
Add 1 Stretched Mini x3
Add 1 Stretched Blue Band x0 (Safe as a baby rattlesnake)
Raw Burn-Out Set on 4-Board: 275x9
Tates: 45x5, 65x5(sloppy form), 45x20
DB Curls For My Girl: 6-7 Sets of maybe 5-6
Two solid PRs: 20lbs on 3-Boards and 10lbs on 2-Boards
Should have stretched the Katana tonight but got too
tired. I'll focus on it next Monday.
Raw Full ROM: Bar, 135x5, 135x3, 225x3
3-Board with new F-6: 275x3, 315x3, 335x3, 355x3*
2-Board with new F-6: 325x3
Bands Only, Full ROM: Dbl Minisx3,
Add 1 Stretched Mini x3
Add 1 Stretched Mini x3
Add 1 Stretched Blue Band x0 (Safe as a baby rattlesnake)
Raw Burn-Out Set on 4-Board: 275x9
Tates: 45x5, 65x5(sloppy form), 45x20
DB Curls For My Girl: 6-7 Sets of maybe 5-6
Two solid PRs: 20lbs on 3-Boards and 10lbs on 2-Boards
Should have stretched the Katana tonight but got too
tired. I'll focus on it next Monday.
2/23/08
2-22-08 Island Strength
Bench Assistance
Chest-Supported Rows
After warm-up, 160x5*
90x25
Low Cable Rows
2 Sets of 10
DB Front Raises
After warm-up, 30x5*
15x15
Shrugs
230x10 x2, 315x10, 335x5 2 Sets
Break-in new F-6
225x5, 315x3
Just waiting for heavy boards on Monday
Chest-Supported Rows
After warm-up, 160x5*
90x25
Low Cable Rows
2 Sets of 10
DB Front Raises
After warm-up, 30x5*
15x15
Shrugs
230x10 x2, 315x10, 335x5 2 Sets
Break-in new F-6
225x5, 315x3
Just waiting for heavy boards on Monday
2/22/08
T-Bone Strength 2-22-08
Max Effort Deadlift/Dynamic Squat
Deadlifts: Worked up to 455 for a 3RM, 475 for a 2RM, and 405 for a 5RM
Shrugs: 335x5 (3 sets)
"Suspended" Good Mornings: 135x5, 225x5, 275x3*
Side Bends: 100x6 (2 sets)
A quick and efficient workout. Got a few PR's but that deadlift is starting to come along nicely. At least when I transition to Strongman I'll be good at deadlifting given I can do better with reps then I can with a max single. Bigger deadlift=bigger total=more championships! Do I order a Katana for myself or no?
Deadlifts: Worked up to 455 for a 3RM, 475 for a 2RM, and 405 for a 5RM
Shrugs: 335x5 (3 sets)
"Suspended" Good Mornings: 135x5, 225x5, 275x3*
Side Bends: 100x6 (2 sets)
A quick and efficient workout. Got a few PR's but that deadlift is starting to come along nicely. At least when I transition to Strongman I'll be good at deadlifting given I can do better with reps then I can with a max single. Bigger deadlift=bigger total=more championships! Do I order a Katana for myself or no?
2/21/08
T-bone Strength 2-21-08
Dynamic Bench
Competition Bench: 135x10, 225x8, 315x5 (All easy and warmups)
Put 295 on the bar with doubled mini's: 9 sets of 3 (3 different grips)
315 with doubled mini'sx1*
Chest Supported Rows: 3 platesx8, 4 platesx8, 5 platex8, 6 platesx3
Rolling Triceps:60x8, 70x8 (2 sets)
Pushdowns: Worked up to 170 for a new 6RM
Seated Rows: Stackx12 (3 sets)
Hammer Curls: 80x12, 90x8, 100x5 (Total reps each arm)
A good workout hit a couple PR's and still am in somewhat of a shock that just a year ago 315 was my max raw bench now I'm warming up with it! Getting Stronger is just too much fun. Had to change my training schedule a bit this week to coincide with my work schedule and personal schedule so tomorrow is deadlifts then two days rest then big benching expected on monday!
Competition Bench: 135x10, 225x8, 315x5 (All easy and warmups)
Put 295 on the bar with doubled mini's: 9 sets of 3 (3 different grips)
315 with doubled mini'sx1*
Chest Supported Rows: 3 platesx8, 4 platesx8, 5 platex8, 6 platesx3
Rolling Triceps:60x8, 70x8 (2 sets)
Pushdowns: Worked up to 170 for a new 6RM
Seated Rows: Stackx12 (3 sets)
Hammer Curls: 80x12, 90x8, 100x5 (Total reps each arm)
A good workout hit a couple PR's and still am in somewhat of a shock that just a year ago 315 was my max raw bench now I'm warming up with it! Getting Stronger is just too much fun. Had to change my training schedule a bit this week to coincide with my work schedule and personal schedule so tomorrow is deadlifts then two days rest then big benching expected on monday!
2/20/08
T-Bone Strength 2-20-08
Max Effort Squat/Dynamic Effort Deadlift
Box Squats: Worked up to 475 plus green bands for 6 sets of 2 w/briefs
(Did an experiment afterwards which I'll mention later)
Rack Pulls w/doubled green bands: Worked up to 495 for a single
Speed Sumo Pulls: 6 singles with 315
Pullthroughs: 4 sets of 10 (2 sets with straight legs, 2 sets with bent legs)
Abs: 5 sets of 8
After box squats, I put a straight weight of 405 on the bar. When I unracked it, it felt like an empty bar! And it went up like an empty bar with just straight weight on a power squat. I mean it flew up, I was kinda amazed at how fast it went up. And I did this 405 with just a belt. 700 may fall at state! I really am digging these green bands. On the rack pulls the doubled greens were loose until I got the bar just over my knee and then it really started to kick in (the resistance that is). I mean it was tough. I used straps on the 495 and it felt heavy right after it went up past my knee. I love training, I love getting stronger all around, I am a powerlifter! Can't wait for state.
Box Squats: Worked up to 475 plus green bands for 6 sets of 2 w/briefs
(Did an experiment afterwards which I'll mention later)
Rack Pulls w/doubled green bands: Worked up to 495 for a single
Speed Sumo Pulls: 6 singles with 315
Pullthroughs: 4 sets of 10 (2 sets with straight legs, 2 sets with bent legs)
Abs: 5 sets of 8
After box squats, I put a straight weight of 405 on the bar. When I unracked it, it felt like an empty bar! And it went up like an empty bar with just straight weight on a power squat. I mean it flew up, I was kinda amazed at how fast it went up. And I did this 405 with just a belt. 700 may fall at state! I really am digging these green bands. On the rack pulls the doubled greens were loose until I got the bar just over my knee and then it really started to kick in (the resistance that is). I mean it was tough. I used straps on the 495 and it felt heavy right after it went up past my knee. I love training, I love getting stronger all around, I am a powerlifter! Can't wait for state.
2/18/08
T-Bone Strength 2-18-08
Max Effort Bench
Competition Bench: Barx10, 135x8, 225x6, 315x3, 365x1 (All super easy)
Put on Rage-X
405x1
2 board: 455x1, 425x2*
Raw 4-board:315x8
Illegal Wide Grip Bench: 135x5, 225x5, 275x5, 315x2
Rolling Triceps Extension: 55x10, 60x10 (2 sets) 75x6
Kroc Rows (Aka Strapped high rep dumbbell rows): 100x20 each arm
Face Pulls: 4x12
Hammer Curls: 60x12 each arm (2 sets)
All in all a good workout. It was awesome to see Big Steve hit a big time 4board and even hit it with a number that began with a 4! It was pretty sweet. I think I can hit a 405 raw bench here pretty soon. I mean 365 went up like a toy, nice and smooth with not much difficulty. I'm thinking I'll hit 405 raw by years end, if not way before. I seriously need to work on my triceps strength. Thats one area where I can definitely see I'm weak and I'll fix it!
Competition Bench: Barx10, 135x8, 225x6, 315x3, 365x1 (All super easy)
Put on Rage-X
405x1
2 board: 455x1, 425x2*
Raw 4-board:315x8
Illegal Wide Grip Bench: 135x5, 225x5, 275x5, 315x2
Rolling Triceps Extension: 55x10, 60x10 (2 sets) 75x6
Kroc Rows (Aka Strapped high rep dumbbell rows): 100x20 each arm
Face Pulls: 4x12
Hammer Curls: 60x12 each arm (2 sets)
All in all a good workout. It was awesome to see Big Steve hit a big time 4board and even hit it with a number that began with a 4! It was pretty sweet. I think I can hit a 405 raw bench here pretty soon. I mean 365 went up like a toy, nice and smooth with not much difficulty. I'm thinking I'll hit 405 raw by years end, if not way before. I seriously need to work on my triceps strength. Thats one area where I can definitely see I'm weak and I'll fix it!
2-18-08 Island Strength
Rep Max Bench Press
Raw Full ROM: Bar, 135x7, 225x2, 245x2
Put on F-6: 285x4* Easy, 305x2* Easy
Put on Kombat Katana: 4-Board Press 405x1* 2 Singles
Illegal Wides (Raw of course): 135x5, 225x5*
Some Kind of Silly Tricep Machine Do-Hickie
Ran the Stack from 40lbs to 75lbs and back (12sets of 6)
Curls For My Girl: 5 or 6 Sets of Hammer Curls
This was the kind of workout you only hope for.
All PRs, easy. Confidence building. Life as a
Bench Specialist is sweet.
Raw Full ROM: Bar, 135x7, 225x2, 245x2
Put on F-6: 285x4* Easy, 305x2* Easy
Put on Kombat Katana: 4-Board Press 405x1* 2 Singles
Illegal Wides (Raw of course): 135x5, 225x5*
Some Kind of Silly Tricep Machine Do-Hickie
Ran the Stack from 40lbs to 75lbs and back (12sets of 6)
Curls For My Girl: 5 or 6 Sets of Hammer Curls
This was the kind of workout you only hope for.
All PRs, easy. Confidence building. Life as a
Bench Specialist is sweet.
2/16/08
T-Bone Strength 2-16-08
Max Effort Deadlift/Dynamic Squat Training
Conventional Deadlifts: 405x2 (8 sets)
Platform Deadlifts:315x4 (4 sets)
Arched Back Good Mornings: 315x5 (5 sets)
"Suspended" Good Mornings: 225x3 (3 sets)
V-Grip Pulldowns: 3x12
Hanging Leg Raises: 3x10
A solid workout really. I found out that trying 405 sumo was like trying to pull Excalibur out of the massive rock. It just wouldn't go! No worries, I'll still pull sumo to work my posterior chain which is just getting stronger and stronger. 405 wasn't as bad as I thought it would be (to be honest I was kinda worried about it given I haven't deadlifted in quite awhile) but none the less it went up great and quickly. More bar speed than I've had in the past which is a good thing. My goal is to hit a 600 deadlift sometime this year and its looking realistic as is my elite total!
Conventional Deadlifts: 405x2 (8 sets)
Platform Deadlifts:315x4 (4 sets)
Arched Back Good Mornings: 315x5 (5 sets)
"Suspended" Good Mornings: 225x3 (3 sets)
V-Grip Pulldowns: 3x12
Hanging Leg Raises: 3x10
A solid workout really. I found out that trying 405 sumo was like trying to pull Excalibur out of the massive rock. It just wouldn't go! No worries, I'll still pull sumo to work my posterior chain which is just getting stronger and stronger. 405 wasn't as bad as I thought it would be (to be honest I was kinda worried about it given I haven't deadlifted in quite awhile) but none the less it went up great and quickly. More bar speed than I've had in the past which is a good thing. My goal is to hit a 600 deadlift sometime this year and its looking realistic as is my elite total!
2-15-08 Island Strength
Assistance Day Two
Lat Pull-downs to Chest
Two 3-Set Waves of 8-6-4
Chest-supported Rows
2 Sets of 15
DB Front Raises
20x10, 25x10, 20x5, 20x5
Quick upper-back and Front Delt training.
Such is the life of a Bench Specialist
Lat Pull-downs to Chest
Two 3-Set Waves of 8-6-4
Chest-supported Rows
2 Sets of 15
DB Front Raises
20x10, 25x10, 20x5, 20x5
Quick upper-back and Front Delt training.
Such is the life of a Bench Specialist
2/15/08
T-Bone Strength 2-15-08
Dynamic Bench Day
Competition Bench: 135x8, 225x6, 275x3 (all super easy)
Added doubled mini bands: 275x3 (9 total sets, 3 different grips)
Floor Rolling Triceps: 50x8 (2 sets), 60x8, 70x8*PR
Chest Supported Rows: 3 platesx8, 4 platesx8, 5 platesx8, 5 plates+a quarterx3
Lat Pulldowns: 3x8
Shoulder Raises (3 different angles): 3x10
All in all a good workout. Checking back in my logs a few weeks ago I saw that I struggled with 275 plus doubled mini's and now it wasn't too difficult for me at all. I'm going for 295-300+doubled mini's next week, so look out for some huge pr's to fall. Really pleased with my bench progress, and my 500 pound bench will fall this year mark my words, in single-ply gear. When we go to double ply gear, who knows what may happen?!
Competition Bench: 135x8, 225x6, 275x3 (all super easy)
Added doubled mini bands: 275x3 (9 total sets, 3 different grips)
Floor Rolling Triceps: 50x8 (2 sets), 60x8, 70x8*PR
Chest Supported Rows: 3 platesx8, 4 platesx8, 5 platesx8, 5 plates+a quarterx3
Lat Pulldowns: 3x8
Shoulder Raises (3 different angles): 3x10
All in all a good workout. Checking back in my logs a few weeks ago I saw that I struggled with 275 plus doubled mini's and now it wasn't too difficult for me at all. I'm going for 295-300+doubled mini's next week, so look out for some huge pr's to fall. Really pleased with my bench progress, and my 500 pound bench will fall this year mark my words, in single-ply gear. When we go to double ply gear, who knows what may happen?!
2/13/08
T-Bone Strength 2-13-08
Max Effort Squat/Dynamic Deadlift
Box Squats w/Green Bands: Barx8, 135x3, 225x2, 315x2, 405x2
Put on Briefs
455x2 (8 sets)
495x1 (1 set)
Speed Sumo Deadlifts: 6 singles with 315
Pullthroughs: 4 sets of 12
Pulldown Abs: 5 sets of 10
Back Extensions: 3x8
That was seriously one of the most difficult workouts I've ever gone through. Those bands are tough, but I seriously like them. I may just keep them *wink wink*. Funny story, I tried to use the rack to get a choke on the bands. You guessed it, I almost flipped the rack over, I had to dump the weight (just the bar and bands nothing major, and then learned that a 100lb db as well as a 80lb db does the job just right on holding the weight down. This was a straight out of westside workout and it was great. I think I'll use these bands through the rest of my training cycle prior to the meet. I have no idea how much tension those add, but dang it felt like a small condo on my back! In a couple weeks I add my TRX into the cycle along with my briefs and then dial in my squat and deadlift. My elite total will fall!
Box Squats w/Green Bands: Barx8, 135x3, 225x2, 315x2, 405x2
Put on Briefs
455x2 (8 sets)
495x1 (1 set)
Speed Sumo Deadlifts: 6 singles with 315
Pullthroughs: 4 sets of 12
Pulldown Abs: 5 sets of 10
Back Extensions: 3x8
That was seriously one of the most difficult workouts I've ever gone through. Those bands are tough, but I seriously like them. I may just keep them *wink wink*. Funny story, I tried to use the rack to get a choke on the bands. You guessed it, I almost flipped the rack over, I had to dump the weight (just the bar and bands nothing major, and then learned that a 100lb db as well as a 80lb db does the job just right on holding the weight down. This was a straight out of westside workout and it was great. I think I'll use these bands through the rest of my training cycle prior to the meet. I have no idea how much tension those add, but dang it felt like a small condo on my back! In a couple weeks I add my TRX into the cycle along with my briefs and then dial in my squat and deadlift. My elite total will fall!
2/12/08
2-11-08 Island Strength
M.E. Bench
Raw Full ROM: Bar, 135x5, 225x3, Put on F-6
285x1, 315x1 Tie PR, Put on Kombat Katana
405x0, 405x0 Got a good stretch on these
BB Inclines
135x5, 205x2, 185x5
W/Choked minis on base of Gun Rack
135x7 (To Failure)
JM Press
135x8 - 145x6 - 155x4 1st Wave
145x8 - 155x6 - 165x4* 2nd Wave
Curls For My Girl
6 Sets, Ran the Rack Up and Back
Calf Raises x15 ??!!
Raw Full ROM: Bar, 135x5, 225x3, Put on F-6
285x1, 315x1 Tie PR, Put on Kombat Katana
405x0, 405x0 Got a good stretch on these
BB Inclines
135x5, 205x2, 185x5
W/Choked minis on base of Gun Rack
135x7 (To Failure)
JM Press
135x8 - 145x6 - 155x4 1st Wave
145x8 - 155x6 - 165x4* 2nd Wave
Curls For My Girl
6 Sets, Ran the Rack Up and Back
Calf Raises x15 ??!!
2/11/08
T-bone Strength 2-11-08
Max Effort Bench
Competition Bench: Warm-up Raw, Barx10, 135x8, 225x6, 315x2
Put on Rage-X
405x1 (Nearly Touched)
455x1*(Personal record, has some difficulties with spotters though)
425x1
445x1
Incline Bench:Worked up to 225x5, felt way out of the groove
Incline Bench with Mini Bands:135x10
Raw 3-Board:315x5
JM Press: 135x8, 145x6, 155x4
145x8, 155x6, 160x4
Facepulls: 6 sets of 12
Good all around workout. 455 is nice, but not quite where I want to be, I'm looking for 475ish by state which I should be able to get. My spotters tried to take the weight when I pressed it up, felt kinda weird at first but I locked it out just fine. I really like those JM Presses, I'll get stronger using those! 500 will fall!
Competition Bench: Warm-up Raw, Barx10, 135x8, 225x6, 315x2
Put on Rage-X
405x1 (Nearly Touched)
455x1*(Personal record, has some difficulties with spotters though)
425x1
445x1
Incline Bench:Worked up to 225x5, felt way out of the groove
Incline Bench with Mini Bands:135x10
Raw 3-Board:315x5
JM Press: 135x8, 145x6, 155x4
145x8, 155x6, 160x4
Facepulls: 6 sets of 12
Good all around workout. 455 is nice, but not quite where I want to be, I'm looking for 475ish by state which I should be able to get. My spotters tried to take the weight when I pressed it up, felt kinda weird at first but I locked it out just fine. I really like those JM Presses, I'll get stronger using those! 500 will fall!
2/8/08
2-8-08 Island Strength
Assistance Day
Chest-Supported Rows
100x8-110x6-115x4 1st Wave
110x8-120x6-125x4 2nd Wave
Low Cable Rows
120x20
DB Front Raises
15x10, 20x10, 25x8, 30x4,20x8
In and out quick. Running on little sleep or food, so
my energy wasn't good. Still a strong effort. Can't wait
to bench again.
Chest-Supported Rows
100x8-110x6-115x4 1st Wave
110x8-120x6-125x4 2nd Wave
Low Cable Rows
120x20
DB Front Raises
15x10, 20x10, 25x8, 30x4,20x8
In and out quick. Running on little sleep or food, so
my energy wasn't good. Still a strong effort. Can't wait
to bench again.
2/7/08
T-Bone Strength 2-7-08
Had to do speed benching today because I'll be overtown tomorrow
Speed Bench: 135x10, 225x8, 250x3
Added double mini's:250x3 (9 sets, 3 different grips)
Rack Lockouts: 315x5, 365x3, 385x2, 4 singles with 405, 315x10 (Easy)
Chest Supported Rows:3 platesx12, 4 platesx10, 5 platesx8
Pulldowns: 3x10
Lateral Raise:55x8 (3 sets)
A great speed workout to my surprise. I really got into a groove and had a great set up with my speed work with the bands. Had no real difficulties in this workout and was very pleased. Afterwards my golf cart broke down, but thats ok! The main thing is I'm getting stronger and tomorrow I go overtown to the dmv (ugh!) but then I go get loads of muscle milk and supplements! Good day!!!!
Speed Bench: 135x10, 225x8, 250x3
Added double mini's:250x3 (9 sets, 3 different grips)
Rack Lockouts: 315x5, 365x3, 385x2, 4 singles with 405, 315x10 (Easy)
Chest Supported Rows:3 platesx12, 4 platesx10, 5 platesx8
Pulldowns: 3x10
Lateral Raise:55x8 (3 sets)
A great speed workout to my surprise. I really got into a groove and had a great set up with my speed work with the bands. Had no real difficulties in this workout and was very pleased. Afterwards my golf cart broke down, but thats ok! The main thing is I'm getting stronger and tomorrow I go overtown to the dmv (ugh!) but then I go get loads of muscle milk and supplements! Good day!!!!
2/6/08
T-Bone Strength 2-6-08
My incredibly heavy squat day
Box Squats:135x5, 225x5, 315x5, 405x5
Put on my briefs
495x2 (7 sets) On the 2nd and 3rd set I honestly couldn't get down. I would just get stuck.
545x2 (1 set) Super freakin easy
Rack Pulls: Worked up to 500 for a double
High Pulls:225x5 (3 sets)
Pullthroughs: Stackx12 (3 sets)
HEAVY ABS: 5 sets of 12 reps
A good workout back from the deload week. I really need to work my squat gear before the meet because I gotta get my butt down to the ground (darn USPF rules!) but I'm more than confident that I'll be in good shape. I had planned on 545 being my opener given I missed it at nationals, but, I'm so much stronger now than i was at nationals I may open up with 585-600 somewhere in there depending on how much pop I get out of both my TRX and my groove briefs. Who knows, by the WPF worlds this year, I could be squatting 700 and dare I say, I may hit the big Anti Gravity weight of 800! My goals, lofty, but reasonable.
Box Squats:135x5, 225x5, 315x5, 405x5
Put on my briefs
495x2 (7 sets) On the 2nd and 3rd set I honestly couldn't get down. I would just get stuck.
545x2 (1 set) Super freakin easy
Rack Pulls: Worked up to 500 for a double
High Pulls:225x5 (3 sets)
Pullthroughs: Stackx12 (3 sets)
HEAVY ABS: 5 sets of 12 reps
A good workout back from the deload week. I really need to work my squat gear before the meet because I gotta get my butt down to the ground (darn USPF rules!) but I'm more than confident that I'll be in good shape. I had planned on 545 being my opener given I missed it at nationals, but, I'm so much stronger now than i was at nationals I may open up with 585-600 somewhere in there depending on how much pop I get out of both my TRX and my groove briefs. Who knows, by the WPF worlds this year, I could be squatting 700 and dare I say, I may hit the big Anti Gravity weight of 800! My goals, lofty, but reasonable.
2/4/08
2-4-08 Island Strength
M.E. Three and Four Boards
Raw Full ROM: Bar, 135x5, 225x3, Put on F-6 Poncho
3-Board 315x3, 335x3 Tie my PR. Very Easy
4-Board: 365x3 10LB PR
Put on Kombat Katana: 385 for 2 "stretch outs"
405 Came down till the shirt stopped it. Easy lockout.
Crazy Bands: 135x3 I've done better but already wasted.
Add T's mini: 3-Board x3
Another mini: 3-Board x3 Oh - these were "Stupid Bands"
Wrap a Blue Band around my back: Super Duper Stupid Bands x0
These were as much fun as you can have legally in a gym
Raw 3-Board w/straight weight: 225x14
Hammer Curls 8x3 w/40's
Heavy Heavy Fun. Big T lifted most of
North America. For reps.
Raw Full ROM: Bar, 135x5, 225x3, Put on F-6 Poncho
3-Board 315x3, 335x3 Tie my PR. Very Easy
4-Board: 365x3 10LB PR
Put on Kombat Katana: 385 for 2 "stretch outs"
405 Came down till the shirt stopped it. Easy lockout.
Crazy Bands: 135x3 I've done better but already wasted.
Add T's mini: 3-Board x3
Another mini: 3-Board x3 Oh - these were "Stupid Bands"
Wrap a Blue Band around my back: Super Duper Stupid Bands x0
These were as much fun as you can have legally in a gym
Raw 3-Board w/straight weight: 225x14
Hammer Curls 8x3 w/40's
Heavy Heavy Fun. Big T lifted most of
North America. For reps.
T-Bone Strength 2-4-08
Max Effort Bench with Big Steve
Warm ups:Barx5, 135x5, 225x5, 275x3, 315x2
Put on Rage-X
3-Board:405x3, 425x3, 455x1, 475x1*
4-Board:455x3, 500x0 (Didn't come down in the groove of the shirt)
What Steve and I dubbed Stupid Bands
Close Grip Band Press:135x5 (doubled mini's)
135x3 (doubled mini's with looped mini)
135x3 (doubled mini's with 2 looped mini's)
135x2 (doubled mini's with 2 looped mini's and 1 looped blue) (used 3 board)
135x1 (doubled mini's with looped blue behind my back)
Close Grip 3 board: 225x20 (Really light but I burnt out at about 17 reps)
Pushdowns: 7 sets of 6
Great heavy workout! 475 on the 3 board went up pretty quick actually, it stalled right off the board but then I just buried it afterwards. The bands were seriously crazy and unstable. I definitely plan on doing these on a regular basis to increase band speed. I wonder how one would go about doing a floor stupid band press with stupid band tension? Hmmm.... All in all a great workout and I know I'll be able to hit my 500 bench in the next few months I just know it! Steve put up some great numbers and I couldn't be happier and prouder to be training with my training partner again!
Warm ups:Barx5, 135x5, 225x5, 275x3, 315x2
Put on Rage-X
3-Board:405x3, 425x3, 455x1, 475x1*
4-Board:455x3, 500x0 (Didn't come down in the groove of the shirt)
What Steve and I dubbed Stupid Bands
Close Grip Band Press:135x5 (doubled mini's)
135x3 (doubled mini's with looped mini)
135x3 (doubled mini's with 2 looped mini's)
135x2 (doubled mini's with 2 looped mini's and 1 looped blue) (used 3 board)
135x1 (doubled mini's with looped blue behind my back)
Close Grip 3 board: 225x20 (Really light but I burnt out at about 17 reps)
Pushdowns: 7 sets of 6
Great heavy workout! 475 on the 3 board went up pretty quick actually, it stalled right off the board but then I just buried it afterwards. The bands were seriously crazy and unstable. I definitely plan on doing these on a regular basis to increase band speed. I wonder how one would go about doing a floor stupid band press with stupid band tension? Hmmm.... All in all a great workout and I know I'll be able to hit my 500 bench in the next few months I just know it! Steve put up some great numbers and I couldn't be happier and prouder to be training with my training partner again!
2/2/08
2-2-08 Island Strength
Shirt Work
Raw Full Rom, Bar, !35x5 2 Sets, 225x3
Put on Katana, this took awhile. It's tight.
315x0 Barely got elbows bent. Worked the shirt some more.
365x0 A little more ROM.
365x0 More Rom.Maybe 4-Board level. Maybe.
Put on F6 "Poncho"
4-Board: 315x6
Thanks to Big T for helping me out. Hey,
it doesn't have to touch until the end
of March!
Raw Full Rom, Bar, !35x5 2 Sets, 225x3
Put on Katana, this took awhile. It's tight.
315x0 Barely got elbows bent. Worked the shirt some more.
365x0 A little more ROM.
365x0 More Rom.Maybe 4-Board level. Maybe.
Put on F6 "Poncho"
4-Board: 315x6
Thanks to Big T for helping me out. Hey,
it doesn't have to touch until the end
of March!
T-Bone Strength 2-2-08
Deload Bench Training
Competition Bench:225x2 (8 sets) 315x1
Face Pulls:50x12 (3 sets)
V-Grip Lat Pulldowns:100x12 (3 sets)
DB Rows: 70x10 (3 sets)
Easy workout to get the blood going in the muscles. I felt pretty good throughout and should feel great to train heavy come Monday. I'm back on track!
Competition Bench:225x2 (8 sets) 315x1
Face Pulls:50x12 (3 sets)
V-Grip Lat Pulldowns:100x12 (3 sets)
DB Rows: 70x10 (3 sets)
Easy workout to get the blood going in the muscles. I felt pretty good throughout and should feel great to train heavy come Monday. I'm back on track!
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