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..;)

T-Bone Strength 3-17-08

Max Effort Bench

Competition Bench: Barx10, 95x10, 115x10, 185x10, 225x8, 315x3, 315x1
Put on Rage-X: Smoked my opener for the USPF California State Championships: 435x1
225x20, 315x4 (I was seriously fried at this point)

Pushdowns: 2 sets of 15

Lateral Raises: 3 sets of 12

Happy that I smoked my opener. Not too happy that I lost my keys, searched my room, turning it upside down to try and find them, finally found them and was too late to go to Bible Study tonight. But life goes on. Again more than happy I smoked my opener. I have to remember to bring my spray bottle to the competition to help Big Steve spray his shirt down as well as mine and maybe Pete's if he goes. Everything is falling into place as it should!

THANKS!

Skinny Strength 3-14-08

Speed Bench
145x3x5

DB Floor Press
65x8x2, 60x8x3

Rolling Triceps
25x8x4, 30x8x2

Incline Tates
25x8x2, 15x6x1(half dead w/forearm failure :P)

Face Pulls
worked upto 110x10

Vgrip Pulldowns
worked upto 120x10

Hammer Curlies for the Girlies
45x5, 50x5

This workout was a good learning experience. Those damn rolling tri's are killing me. I had a brief convo with Steve this morning and there might be an appearance of the skinny one at state...who knows ;) YEAAHHHHHH BUDDY!!!!!!!

T-Bone Strength 3-15-08

Max Effort Deadlift

Conventional Deadlifts: 135x3, 225x3, 315x3, 405x3, 495x1 (All Raw)
Put on Inzer Max DL suit: 495x1, 515x1*

Romanian Deadlifts: 405x5 (3 sets)

Rack Pulls: 405x5, 495x3, 545x2

My last super heavy workout before state. It should be noted that I failed at my first two attempts at 495 raw and I honestly couldn't figure out why (granted I didn't get that much sleep last night and I had cramps in my hamstrings nor did I eat as I should have) but it was a simple technique flaw that I corrected and got that sucker up as well as a PR 515 from the floor. I'm within 6 pounds of making weight for state so I'll relax on the diet aspect of it but continue to increase my fluid intake which is really making a difference in me making weight. Feeling alright otherwise going into State. My goal lifts as I've recently changed are to make a 710 squat, 479 bench, and a 523 deadlift which would give me a significant over 400 pound increase from my state total last year and the total would be a whopping PR for me 1712 total and then after this meet I'm going to really focus on bringing my deadlift up well into the 600's, working on grip, core strength while maintaining the pace I'm going at with my squat and bench which are progressing nicely.

1700 will fall!

T-Bone Strength 3-14-08

Dynamic Bench

Floor Press: 145x3 (3 sets) 225x3 (2 sets)
225+Quad Mini's: 15 sets of 2 with various grips
315+Quad Mini's for a single

Rolling Triceps: 4 sets of 8

Face Pulls: 5 sets of 8

V-Grip Pulldowns: 3 sets of 8

Hammer Curls: 2 sets of 5

Good solid workout. Cant complain about moving the weights as fast as I did on the floor press. The weights just shot up. I'm really curious about trying the quad mini's on a regular bench. Pete got some good work in as I showed him how to do the rolling triceps and incline tates. He'll get there. I feel like I'm peaking just at the right time.

And by the way ....I'm still ripped!

3-12-08 Skinny Strength

Chest-Supported Rows
worked up to 100 x 5

DB Front Raise
after warm up 20x5
failed after 3rd rep with 25...maybe next week

Rear Lats
10x12, 15x12x2

DB Shrugs
75x5, 90x5, 100x5x2

Pin Shrugs-smith machine
315x5, 365x3 (stopped due to lack of range of motion)

Pin shrugs raw
225x5x4, 275x5x2

Not returning to defend state 'ship :( which pisses me off!
I am lifting to prepare for state next year though :D
I will still be pissed off by that time :D
I will win State Champ once again! I will Bring another Skinny Bastard State Championship back to Catalina! CATALINA!!CATALINA!!

3-12-08 Island Strength

Bench Assistance
Chest-Supported Rows
After warm-up: 170x5*, 100x15

DB Front Raise
After warm-up: 20x5, 35x0
With 45lb plate x10

Rear Laterals
15x15, 20x15

Slow Push-downs
40x20, 2 Sets

Leg Press
180x15

Shrugs
Did some with Pete

No energy today. But my bench IS going up.
One more heavy day before state. I'm ready.
Tony's ready. Ready.

T-Bone Strength 3-12-08

Max Effort Squat/Dynamic Deadlift

Box Squats: Barx3, 135x3, 225x3, 315x2, 405x2 (2 sets), 495x1 (With Briefs)
585x1 (2 singles, second single I smoked)

Sumo Speed Deadlift: 6 singles with 315

"Reverse Hypers": 3x5

Abs: 4 sets

Good Workout. Cant complain about smoking 585 on the second attempt with it, and I was able to get down to the box which is about parallel and come up really fast with good technique. All the sumo pulls came up quick and I cant complain about everything thats going on with my training. I'll continue to taper up until I repeat as USPF California State Champ in the 308 division! Juniors that is....

T-Bone Strength 3-10-08

Max Effort Bench

Competition Bench: 135x5, 225x5, 315x3
Put on Rage-X

2board: 405x1 (First rep was really weird my left wrist buckled, I figure it was due to a not so tight wrap came back and destroyed it) (2 singles) 435x1*
3board: 455x1
4board: 475x1

Incline Blue Band Bench: 135x5, 155x5, 185x6 (took off quarters down to 135x4)

Incline Tates: 35x12, 45x10, 55x8, 60x5

All in all a solid workout. I absolutely destroyed 405 on the second try I mean I smashed it! All of my lifts tonight were solid. I'll work in my shirt again next Monday, work up to my opener, destroy that sucker and build my confidence even more, then figure out my attempts after that. I'll open with around 430-440 and go from there. I should be good for as I've said 470ish I hope.

Still Ripped!

3-10-08 Island STrength

M.E. Boards

Raw Full ROM: Bar, 135x5, 225x3, Put on new F6
275x2 no touch, 325x1* T-N-G, Put on Kombat Katana
3-Board 375x1 2 Singles*, Put new F6 back on
365x5*

Raw Incline Press w/choked Blue Bands
135x5, 155x5 took off 10lb plates, did 135x3

Incline Tates
35x6, 45x6, 55x6

Big T and Big Pete were in the house! PRs falling
like tears from heaven! Strength. Strength. Strength.
Strength. Strength.

T-Bone Strength 3-8-08

Max Effort Deadlift/Assistance Work

Conventional Deadlifts: 135x5, 225x3, 315x3, 405x3 (3 sets all mega easy for some reason) 455x1 (Top set for the day and this was mega easy too)

Sumo Deadlifts(Which I did in between my sets of 405): 405x1 (4 singles which are all PR's due to the fact that two weeks ago I couldn't even get this to budge off the floor sumo)

RDL's: 315x5 (2 sets)

Shrugs (Cuz big trapz is cool!): 315x5, 405x5, 495x5

Grip Work: 315x20 seconds (3 sets doubled overhand grip)

V-Grip Pulldowns: 3 sets of 10, 1 sets of 5

I really have no idea why it was that my deadlift went so well today. Stars aligned just right? God gave his blessing on me? Technique was right? I did adjust my technique slightly and got a great position on my deadlift and got my hips into the pull and everything was just so easy tonight. Really the kind of workout you could only hope for. My deadlift is my weak point as I can squat 700+ and bench close to 500, if I can just get my deadlift respectable then I'll be in good shape. This upcoming week I'll focus on my max effort lifts very closely to emphasize technique, learning my shirt, squat suit, and pulling in my deadlift suit and cutting down on the assistance work to be at full peak for the USPF California State Championships which I intend to win again for a second year in row at 308. Look out! 1700 total will happen!

T-Bone Strength 3-7-08

Speed Bench

Competition Bench: 95x5, 135x5, 225x5, 315x3 (Super Easy)
Doubled Green Bands: 5 reps (Super Unstable)
Doubled Green Bands with Doubled Mini's: 3 sets of 2 (Really Super Unstable and it felt like a ton at the top)

Went to just doubled mini's: 135x5, 225x5, 275x3, 295x3 (4 sets)

Rack Lockouts 4th Pin: Worked up to 405x3
Rack Lockouts 3rd Pin: Worked up to 425x3 for a nice pr then got 455 for a single for another pr

Incline Tates: 50x8, 60x7 (4 sets) (These seriously worked my tri's hardcore!)

Partially Bent Over Laterals: 5 sets of 8

Burn Out Shoulder Presses (Palms Facing Inward): 30x20, 50x15 (2 sets)

Good solid workout. Hit some nice pr's and was more than pleased with being able to lockout 455 when just a few weeks ago I could barely lockout 405 and 425 respectively. I'll start tapering off here starting next week by cutting down on the assistance work. Feeling pretty strong!

T-Bone Strength 3-5-08

Max Effort Squat/Deadlift

Box Squats: 225x3 (2 sets), 315x2, 405x2, 495x2 (All with just a belt and all super easy)
Put on Briefs: 585x1 (Fully Sat down on the box, pretty sweet!)
Put on TRX: 585x1 (I couldn't get down to parallel)
675x1 (I got to parallel and came up fairly easy, in the process bending another bar :P)

Speed Box Squats: 495x2 (2 sets) My posterior chain was fried at this point

Rack Pulls: Worked up to an easy 495x3 (Still having a hard time believing I can pull that with ease)

Pullthroughs: 3 sets of 12 with machine stack

Abs: 1 burn out set with 100 pounds of I don't remember how many reps.

Fairly good workout I must say. Yeah I bent another bar. My opener should be right around 622+ depending on how much I can stretch the TRX. 585 flew up when I was working with it both in my briefs and in my suit. I'm fairly confident that I'll at least if anything attempt over 700+ at this meet just to feel it on my back. Getting stronger! Plus we are an official crew now with a shirt line! We'll debut them at the USPF California State Meet in just over 3 weeks. It'll be interesting to see the reactions...so far all the reactions I have had are positive! We'll see!

3-5-08 Island Strength

Assistance Day

DB Rows
100x22, 100x11, 100x6

DB Front Raises
20x5, 30x6*

CS Rows
90x25

T bent another bar. Working up
to his opener. Yeah, thats strong.

3-3-08 Island Strength

M.E. Bench
Raw Full ROM: Bar, 135x5 2 Sets, 225x3
New F-6: 275x2, 275x2
No spotter in the Cerritos Sheriff's Station
so I shut down here. I didn't feel strong at
all today. So I decided to make this a kind
of de-load day.

Illegal Wides: 135x10 2 Sets as fast as I could.

JM Press: 135x10

Incline Press: 135x5, 195x2

Push-downs: 120x10, 150x6

Hammer Curls for My Girl: 4 Sets of 6

Best thing to say about this; it's over.

T-Bone Strength 3-3-08

Max Effort Bench

Floor Press: Barx5, 135x5, 225x5, 315x3 (2sets), 335x3 (2 sets), 365x2 (2 sets), 385x1, 405x1, 425x1*PR

Floor JM Press: 135x5, 185x5 (3 sets), 205x3 (2 sets)

Rolling Triceps Extensions: 5 sets of 12 (started with 50's worked up to 70's)

Bent Over Lateral Raise: 3 sets of 8

Barbell Front Raise: Barx12, 95x10, 135x10

Hammer Curls: 3 sets of 8 Total reps (4 reps each arm)

Heavy and difficult. I'm pretty proud of the 20 pound increase in my floor press which I didn't undercut at all this time around. My triceps are getting stronger, my chest is getting stronger as am I overall. Solid workout. My grip on the Floor Press grip I used my index finger on the power rings. Gotta get stronger and next Monday I have a couple experiments I want to try. Solid workout, solid results, I should be good for I hope 475 at this meet I hope. We'll see though, thats why we step on the platform!

T-Bone Strength 3-1-08

The day T-Bone died doing a bunch of deadlifts!

Conventional Deadlifts: 405x2 (3 sets) 425x2 (4 sets) 455x2 (1 set, was way harder than it should of been)

Sumo Deadlifts: 8 singles with 335

Stiff Legged Good Mornings: 225x5, 315x5 (3 sets)

"Reverse Hypers" with 2 chocked mini's: 5 sets of 8

Pulldowns: 6x6 (stack)

I really didn't eat all that much today given how busy I was, plus I had an early day which really affected the amount of sleep I got last night so I really wasn't 100% all there. I was just curious and did some speed squats with 315 and yeah it was really pathetic how easy it was. I'm so much stronger now than I was a year ago its ridiculous. Proud of my progress but I can never be too strong!