Tbone Strength 7/27/08

Strongman Training

Max Effort Log Press

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

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

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

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

7/24/2008 Island Strength

Assist Day

Face Pulls
4 Sets of 15

Straight-bar Push-Downs
4 Sets of 10

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

T-Bone Strength Update

Brief Update:

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

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

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

7/21/2008 Bronx Bully

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

Triceps Extensions

Abs

7-21-2008 Island Strength

Bench Day

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

Raw Full ROM BP
225x10*

Raw 4-Board Press
295x10*

Rolling Extension
50x10, 60x10*

Hammer Curls
50x10, 40x12

Triceps Push-downs
1Set of 15

No Comment.

7/17/2008 Island Strength

Assist Day

CG Face Pulls
4 Sets of 15

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

WG Pull-Downs
3 Sets of 10

Rope Push-Downs
3 Sets of 10

Feeling Strong.

7/14/2008 Island Strength

Bench Day

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

1-Board Press
315x3*

Full ROM w/Dbl Minis
145x8*

Rolling Extension
50x10, 55x10

Hammer Curls
50x10 2 Sets

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

7/10/2008 Island Strength

Assist Day

DB Rows
100x10 4 Sets

WG Pull-Downs
100x10 4 Sets

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

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

T-Bone Strength 4/7/08

Last Bench Workout on the Island for awhile...

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

Threw Shirt on:

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

R.E. Raw Bench: 300x8

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

Face Pulls: 3 sets of 30

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

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

7/07/2008 Island Strength

Bench Day

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

Full ROM Bench
325x2*

Raw Full ROM
215x10*

Rolling Extension w/Band
50x10* 3 Sets

CG Face Pulls
150x20 4 Sets

Stronger and stronger

7/07/2008 Island Strength

Supplemental Report

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

Still a Bench Only guy.

7/05/2008 Bronx Bully

Bench Day

Full ROM BP
135x3

Raw 2-Board
185x3

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

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

The Beginning.

7-03-2008 Island Strength

Assist Day

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

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

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

Band Pull-aparts
3 Sets of 20

Part of the game.

T-Bone Strength 6-30-08

M.E. Bench

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

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

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

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

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

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

Barbell Curls: 115x10 (3 sets)

Shoulder Laterals: 3 sets of 8

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