I've written down all my workouts and it would be a freaking book to type them all in. All I can say is that yesterday I loaded a 300 stone for 8 reps in 50 seconds which was pretty schweet, although I have a pull in my right bicep now its all good, pain is just part of it!
My focus right now is to increase my deadlift and squat strength, while incorporating explosive and dynamic lifting into my routine. (Yes Steve I'm still benching don't freak out :P) But I'm concentrating on becoming fast in every aspect of powerlifting and strongman. I pulled 500 the other day for a double and both reps were very fast off the floor. Everything is coming together.
I'll post my new routine in the coming days. All I can say is that I'm going to have freaky upper body strength by the time I'm done. I expect to have at least a 435 raw bench by the time I'm complete this routine given the heavy emphasis on working the lats, triceps, shoulders, and chest.
8/30/08
8/30/2008 Island Strength
Bench Day
2-Board Press
Bar, 135x5 2 Sets, 225x3, Put on F-6
315x3, 335x3* ,320x3
Full ROM w/Dbl Minis
135x5, 155x6
Face Pulls
140x15, Add mini band 140x15 2 Sets
Raw 4-Board Close-Grip
295x4*, 285x5*
Nice 10lb PR on Shirted 2-Board
Got cramps in pecs a few hours after.
1st time for that. Funny.
2-Board Press
Bar, 135x5 2 Sets, 225x3, Put on F-6
315x3, 335x3* ,320x3
Full ROM w/Dbl Minis
135x5, 155x6
Face Pulls
140x15, Add mini band 140x15 2 Sets
Raw 4-Board Close-Grip
295x4*, 285x5*
Nice 10lb PR on Shirted 2-Board
Got cramps in pecs a few hours after.
1st time for that. Funny.
8/28/08
8/27/2008 Island Strength
Assist Day
Box Squats
225x3, 275x3 2 Sets
DB Rows
70x8, 80x8 3 Sets
Rolling Extentions
30x10, 50x10, 55x10
Just getting over being sick and had
no endurance at all. Got the work
done.
Box Squats
225x3, 275x3 2 Sets
DB Rows
70x8, 80x8 3 Sets
Rolling Extentions
30x10, 50x10, 55x10
Just getting over being sick and had
no endurance at all. Got the work
done.
8/23/08
8/23/2008 Island Strength
Bench Day
3-Board S/W
Bar, 135x5, 225x2, Put on F-6
3-Board: 315x3, 355x3, 335x3
Raw Full ROM, S/W
235x5, 225x5
Pull-Downs
5 Sets of 8
Raw Close-Grip 4-Board S/W
295x2, 275x5
Hammer Curls
50x10
Back on a full bench-only schedule.
Backed off 10% or so to start. Now
I go for broke. One obvious difference
from past routines is a "down set" after
the heaviest set. Trying to push the
volume up a bit. Also no presses over 5 reps.
Something new to try.
3-Board S/W
Bar, 135x5, 225x2, Put on F-6
3-Board: 315x3, 355x3, 335x3
Raw Full ROM, S/W
235x5, 225x5
Pull-Downs
5 Sets of 8
Raw Close-Grip 4-Board S/W
295x2, 275x5
Hammer Curls
50x10
Back on a full bench-only schedule.
Backed off 10% or so to start. Now
I go for broke. One obvious difference
from past routines is a "down set" after
the heaviest set. Trying to push the
volume up a bit. Also no presses over 5 reps.
Something new to try.
8/20/08
T-Bone Strength 8/20/08
Squats and stuff
Raw Squats: Barx8, 135x8, 225x5, 315x5, 405x5 495x3
Pause Squats Raw: 315x3 (3 sets)
Rack Pulls: 135x5, 225x5, 315x3, 405x2, 495x2, 585x1
Double Overhand Barbell Holds for Grip: 315x2 sets of about 40 seconds each
Leg Curls: 2 sets of 25
Side Bends: 3 sets of 20
Weighted Abs Seated: 2 sets of 10
Good Workout, I'm really feeling it in my hamstrings. In talking with my crew down here they all agree I should be doing 3 times the amount of hamstring work as opposed to quad work. So I'm taking their advice and am going to work more on getting my hamstring strength up that way I can pull a decent amount of weight. Doing Events Sunday according to Donnie and I'll post up pictures, should have pictures of Yoke, Farmers, Stones, and a loading medley.
And I love Chemistry, dont you?
Raw Squats: Barx8, 135x8, 225x5, 315x5, 405x5 495x3
Pause Squats Raw: 315x3 (3 sets)
Rack Pulls: 135x5, 225x5, 315x3, 405x2, 495x2, 585x1
Double Overhand Barbell Holds for Grip: 315x2 sets of about 40 seconds each
Leg Curls: 2 sets of 25
Side Bends: 3 sets of 20
Weighted Abs Seated: 2 sets of 10
Good Workout, I'm really feeling it in my hamstrings. In talking with my crew down here they all agree I should be doing 3 times the amount of hamstring work as opposed to quad work. So I'm taking their advice and am going to work more on getting my hamstring strength up that way I can pull a decent amount of weight. Doing Events Sunday according to Donnie and I'll post up pictures, should have pictures of Yoke, Farmers, Stones, and a loading medley.
And I love Chemistry, dont you?
T-Bone Strength 8/18/08
Pressing Issues well not really but pressing none the less!
Overhead Presses: Barx5, 135x5 (3 sets), 185x5 (3 sets), 205x5 (2 sets), 225x2 (2 sets)
Dumbbell Rows: 125lb Dumbbellx20 (3 sets)
Pulldowns: 5 sets of 12
Pushdowns: 3 sets of 12
Threw my new Super Phenom on after warming up to 315 raw just for kicks:
405x1 (couldn't touch)
455x1 (again couldn't touch but flew up easy)
500x1 (came very close to touching but didnt but it went up like nothing)
Stopped there. The Super Phenom is simply insane! I figure I'll have to at least bench 550 to touch. Training's been going good, doing squats today (wednesday) which should be fun! Chemistry, the way the world works!
Overhead Presses: Barx5, 135x5 (3 sets), 185x5 (3 sets), 205x5 (2 sets), 225x2 (2 sets)
Dumbbell Rows: 125lb Dumbbellx20 (3 sets)
Pulldowns: 5 sets of 12
Pushdowns: 3 sets of 12
Threw my new Super Phenom on after warming up to 315 raw just for kicks:
405x1 (couldn't touch)
455x1 (again couldn't touch but flew up easy)
500x1 (came very close to touching but didnt but it went up like nothing)
Stopped there. The Super Phenom is simply insane! I figure I'll have to at least bench 550 to touch. Training's been going good, doing squats today (wednesday) which should be fun! Chemistry, the way the world works!
8/19/08
8/18/2008 Island Strength
Bench Day
I trained at the Lomita Sheriff's Station Gym. Very nice.
The main piece of equipment is a "Hoist" Machine. Kind
of a Smith Machine though it does move at angles as well
as up and down. Pretty cool though I'm glad I have free
weights normally.
Raw Full ROM BP
Bar, 135 x5 (Looked like 135 - who knows),
185x5, 205x5, 225x5
Close-Grip BP
185x5, 195x5
Lat Pull-downs
3 Sets of 8
Rope Extensions
5 Sets of 5
Must be the "special" supplement
but I pumped up way big. Ah chemistry...
I trained at the Lomita Sheriff's Station Gym. Very nice.
The main piece of equipment is a "Hoist" Machine. Kind
of a Smith Machine though it does move at angles as well
as up and down. Pretty cool though I'm glad I have free
weights normally.
Raw Full ROM BP
Bar, 135 x5 (Looked like 135 - who knows),
185x5, 205x5, 225x5
Close-Grip BP
185x5, 195x5
Lat Pull-downs
3 Sets of 8
Rope Extensions
5 Sets of 5
Must be the "special" supplement
but I pumped up way big. Ah chemistry...
8/16/08
T-Bone Strength 8/16/08
Deadlift and more Deadlift
Deadlifts: 135x5, 225x5, 315x3, 405x3, 455x2
335 8 sets of 3
Deadlifts off a platform: 315 6 sets of 2
RDL's: 5x5 w/365
Front Squats: 315 4x4
Leg Curls: 3 sets of 12
Trying an entire new approach to deadlifting. I'm going to lift without my belt but also throw in deadlifts where I'm pulling farther than normal. I think this will help my acceleration off the floor which is where my real sticking point is. My entire Strongman/Powerlifting hybrid routine is in full effect and I'm really looking forward to the results. I should try out my new Super Phenom on Monday so it should be interesting to see if I can get anything to touch.
When will my next show be? Stay tuned!
Deadlifts: 135x5, 225x5, 315x3, 405x3, 455x2
335 8 sets of 3
Deadlifts off a platform: 315 6 sets of 2
RDL's: 5x5 w/365
Front Squats: 315 4x4
Leg Curls: 3 sets of 12
Trying an entire new approach to deadlifting. I'm going to lift without my belt but also throw in deadlifts where I'm pulling farther than normal. I think this will help my acceleration off the floor which is where my real sticking point is. My entire Strongman/Powerlifting hybrid routine is in full effect and I'm really looking forward to the results. I should try out my new Super Phenom on Monday so it should be interesting to see if I can get anything to touch.
When will my next show be? Stay tuned!
8/14/08
8/14/2008 Island Strength
Assist Day
Box Squats
225x3, 245x3 2 Sets
Pin Pulls
315 3 Singles
Barbell Rows
185x3 3 Sets
Rolling Extensions
45x5 5 Sets
Great numbers Big T!
Box Squats
225x3, 245x3 2 Sets
Pin Pulls
315 3 Singles
Barbell Rows
185x3 3 Sets
Rolling Extensions
45x5 5 Sets
Great numbers Big T!
T-Bone Strength 8-13-08
Squats!!!!! and stuff...
Raw Squats: 135x8, 225x8, 315x6, 405x4, 495x2
Threw TRX on: 565x2, 585x1
Pulled Straps Up: 635x1, 675x1 (more like a half on these cuz the suit is so strong I couldn't get down all the way) 705x1 (depth wasn't too bad on this!)
Close Stance Squats: 135x15, 225x10
Rack Pulls (Bar just below knee): worked up to 600 with straps for a single
Bent over rows: 225x6 (3 sets)
I'm determined to have an 800 pound squat by the end of next year in a single ply suit or otherwise. Its well within me and as I learn the TRX better I should be able to get depth in the USPF (if I was in the UPA or IPA I'd be fine!). Got my Inzer Super Phenom in today, the material is freaking sick! So so strong. Looking forward to playing around in it. As far as powerlifing goes I think I'm going to be lifting again probably in the California state championships doing all 3 lifts. My training partners down here are wanting me to do this Strongman contest in december up in northern california which I'm debating doing but I know I need way more time to prepare.
Current powerlifting goals
800 squat
525 bench
600 deadlift
That wouldn't make for a bad total at all now would it :) and its very very possible.
I have this little manual I've written up on what I truly believe is the best bench press plan that I've used to bring my bench up and I'll post it later on.
Raw Squats: 135x8, 225x8, 315x6, 405x4, 495x2
Threw TRX on: 565x2, 585x1
Pulled Straps Up: 635x1, 675x1 (more like a half on these cuz the suit is so strong I couldn't get down all the way) 705x1 (depth wasn't too bad on this!)
Close Stance Squats: 135x15, 225x10
Rack Pulls (Bar just below knee): worked up to 600 with straps for a single
Bent over rows: 225x6 (3 sets)
I'm determined to have an 800 pound squat by the end of next year in a single ply suit or otherwise. Its well within me and as I learn the TRX better I should be able to get depth in the USPF (if I was in the UPA or IPA I'd be fine!). Got my Inzer Super Phenom in today, the material is freaking sick! So so strong. Looking forward to playing around in it. As far as powerlifing goes I think I'm going to be lifting again probably in the California state championships doing all 3 lifts. My training partners down here are wanting me to do this Strongman contest in december up in northern california which I'm debating doing but I know I need way more time to prepare.
Current powerlifting goals
800 squat
525 bench
600 deadlift
That wouldn't make for a bad total at all now would it :) and its very very possible.
I have this little manual I've written up on what I truly believe is the best bench press plan that I've used to bring my bench up and I'll post it later on.
8/12/08
8/12/2008 Island Strength
M.E. Bench Day
2-Board Press
Bar, 135x5, 225x3, Put on F-6
2-Board: 275x2, 315x2 2 Sets
CG 2-Board Press
225x2, 255x2 2 Sets
4-Board Press
295x2 2 Sets
Hammer Curls 3 Sets of 8
Panora Press 3 Sets of 8
Back in training.
2-Board Press
Bar, 135x5, 225x3, Put on F-6
2-Board: 275x2, 315x2 2 Sets
CG 2-Board Press
225x2, 255x2 2 Sets
4-Board Press
295x2 2 Sets
Hammer Curls 3 Sets of 8
Panora Press 3 Sets of 8
Back in training.
8/7/08
8/07/2008 Island Strength
Assist Day
Box Squats
Bar, 135x10, 225x3x3
Romanian Deadlifts
Bar, 135x5, 225x3x3
DB Push-ups w/Mini Band
4 Sets of 6
Panora Press
4 Sets of 10
Rotator Complex
1 Set of 20 : 4 Movements
Started on Tren Extreme twice a day. I'll
evaluate this after a 4-week cycle.
Box Squats
Bar, 135x10, 225x3x3
Romanian Deadlifts
Bar, 135x5, 225x3x3
DB Push-ups w/Mini Band
4 Sets of 6
Panora Press
4 Sets of 10
Rotator Complex
1 Set of 20 : 4 Movements
Started on Tren Extreme twice a day. I'll
evaluate this after a 4-week cycle.
8/4/08
T-Bone Strength Meet Report
Had an alright day:
Bench: 415 Smoke Show
435 almost did a jm press with it
435 went to far forward
Deadlift: 465 smoke show
485 smoke show
501 hand nearly ripped
Won my weight class cant complain considering I took only 2 days rest for this meet. I've decided if I'm going to compete in powerlifting any longer that I have to have a Katana for benching. Its without question the best single ply bench shirt out there. My MaxDL deadlift suit worked great and I think will work for me for quite sometime. I'm currently fitting a Katana right now on LiftingLarge.com
Although I'm training Strongman primarily now, there is no question I'm going to compete in powerlifting still no doubt. I still want to get this darn 500 pound bench out of the way so I think I'm going to train the bench more than I did. Things I've learned from this meet are the following:
The maximum amount of days someone should rest for a meet is between 6-9 days.
Stay hydrated throughout the day. I drank a ton of fluids throughout the day and I know that helped me while I was lifting.
Don't over warm-up. I literally took 3 warm-up lifts on the bench and pulled out a competition pr of 415 on the bench. On the deadlift I took 2 warmups with 135 and 315. I don't think you should over warm-up and tax your body more than you should.
Always double check your equipment. I didn't remember which shirt I wore in training and in competition. Therefore I figured screw it and I just brought both. I figure a good rule of thumb is to bring all shirts to a meet and also label each shirt so you know which is which.
All in all a good learning experience. I would definitely do another push pull meet in the future but I don't know about venice beach that place was hardcore filthy!
500 will be mine!
Bench: 415 Smoke Show
435 almost did a jm press with it
435 went to far forward
Deadlift: 465 smoke show
485 smoke show
501 hand nearly ripped
Won my weight class cant complain considering I took only 2 days rest for this meet. I've decided if I'm going to compete in powerlifting any longer that I have to have a Katana for benching. Its without question the best single ply bench shirt out there. My MaxDL deadlift suit worked great and I think will work for me for quite sometime. I'm currently fitting a Katana right now on LiftingLarge.com
Although I'm training Strongman primarily now, there is no question I'm going to compete in powerlifting still no doubt. I still want to get this darn 500 pound bench out of the way so I think I'm going to train the bench more than I did. Things I've learned from this meet are the following:
The maximum amount of days someone should rest for a meet is between 6-9 days.
Stay hydrated throughout the day. I drank a ton of fluids throughout the day and I know that helped me while I was lifting.
Don't over warm-up. I literally took 3 warm-up lifts on the bench and pulled out a competition pr of 415 on the bench. On the deadlift I took 2 warmups with 135 and 315. I don't think you should over warm-up and tax your body more than you should.
Always double check your equipment. I didn't remember which shirt I wore in training and in competition. Therefore I figured screw it and I just brought both. I figure a good rule of thumb is to bring all shirts to a meet and also label each shirt so you know which is which.
All in all a good learning experience. I would definitely do another push pull meet in the future but I don't know about venice beach that place was hardcore filthy!
500 will be mine!
8/3/08
9/03/2008 Island Strength
Bombed.
1. Too much time since last workout. 12 Days.
2. Dehydrated waiting for my flight.
3. Bar Path.
4. Shirt stretched out and too large.
This was a great learning experience. My training
indicated a 350+ was probable. I didn't see the error
chain I put together that sabotaged my lifting. This will
help greatly during prep for more important meets to come.
Get Stronger. Get the right shirt and learn it. The adventure
continues.
1. Too much time since last workout. 12 Days.
2. Dehydrated waiting for my flight.
3. Bar Path.
4. Shirt stretched out and too large.
This was a great learning experience. My training
indicated a 350+ was probable. I didn't see the error
chain I put together that sabotaged my lifting. This will
help greatly during prep for more important meets to come.
Get Stronger. Get the right shirt and learn it. The adventure
continues.
8/1/08
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