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!
4/30/08
4/29/08
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!
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
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!
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!
4/26/08
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!
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!
4/25/08
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!
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!
4/23/08
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!
4-18-08 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.
DB Rows, Elbows in
100x22, 100x11, 100x6
Pull-Downs w/Bands
5x5
JM Press
135x8, 155x6, 165x5*, 170x4*
I'm so Bench.
4/22/08
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
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
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!
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!
4/16/08
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!
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
C/S Rows
45x5, 90x5, 135x5, 140x5
Lat Pull Downs w/Mini Band
5x5
Tricep Push-Downs
90x5, 80x5 9 Sets
Strength
4/15/08
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!
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
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.
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.
4/13/08
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
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
4/12/08
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!
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!
4/11/08
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!
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
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.
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!
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!
4/7/08
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!
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.
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!
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!!!
worked upto 2 singles of 185
Rolling Triceps
25x12x3
Hammer Curls
25x10x3
Dumbell Rows
60x20x2
Quick workout, wasnt too hard. Cant wait for monday!!!
4/4/08
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!
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!
4/3/08
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.
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
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!
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
Subscribe to:
Posts (Atom)
