Assist Day
Standing Military Press
Bar, 95x6, 135x6 3 Sets
KB Rows
3 Sets of 12
DB Shrugs
95x15 3 Sets
JM Press
Bar, 135x6 2 Sets
CG Pulldowns
150x8, 120x8 2 Sets
Working alot of hours so my training
days are messed up.
9/25/08
T-bone Strength 9/23/08
Max Effort Squat/Deadlift
Decided to try a new approach to squatting, plus my gym got an adjustable box! Its just amazing how they are pimping the place out!
Box Squats: 135x5, 225x3, 315x3, 405x2,
Threw on Briefs and Knee Sleeves
455x3, 495x3, 545x3
Dropped Height on the box from what it was to about I'd say 4 inches lower ish?
315x2, 405x2, 495x2
Rack Pulls from height 4 (Just Below My Knee)
135x3, 225x3, 315x3, 405x3, 495x3, 545x3, 585x3*
Leg Press: Countdown set 10-1 w/about 1000
Abs: 3 sets of 8
Been really upping the volume and trying to get back into a 3 lift guy. The countdown set has officially made me have to walk like both of my legs are broken. Basically what a countdown set is I do 10 reps, rack the weight, rest 10 seconds, then do 9 reps, rest 9 seconds, all the way down to 1 and it kills you. It would probably be really good on dumbbell rows or any kind of row...hmmm!
Crazy stupid heavy!
Decided to try a new approach to squatting, plus my gym got an adjustable box! Its just amazing how they are pimping the place out!
Box Squats: 135x5, 225x3, 315x3, 405x2,
Threw on Briefs and Knee Sleeves
455x3, 495x3, 545x3
Dropped Height on the box from what it was to about I'd say 4 inches lower ish?
315x2, 405x2, 495x2
Rack Pulls from height 4 (Just Below My Knee)
135x3, 225x3, 315x3, 405x3, 495x3, 545x3, 585x3*
Leg Press: Countdown set 10-1 w/about 1000
Abs: 3 sets of 8
Been really upping the volume and trying to get back into a 3 lift guy. The countdown set has officially made me have to walk like both of my legs are broken. Basically what a countdown set is I do 10 reps, rack the weight, rest 10 seconds, then do 9 reps, rest 9 seconds, all the way down to 1 and it kills you. It would probably be really good on dumbbell rows or any kind of row...hmmm!
Crazy stupid heavy!
T-Bone Strength 9/22/08 (Been stupid busy first chance to post!)
Max Effort Bench
Was able to borrow some green woody bands from the gym today. Decided to go freaking stupid crazy heavy!
Reverse Band Bench:
Raw Warmup
135x5, 225x3, 315x2, Threw on the green bands
Still Raw: 405x2, 455x1
Threw on Rage-X
495x1
Added 2 Board
515x1
545x1,
585x1!
605x0 (Like I said, crazy stupid heavy!)
Pushdowns: 3 sets of 10
Rolling Triceps: 1 set of 34 reps w/45's
Pulldowns: 2 sets of 8
Seriously I was dead after this workout. My CNS is fried like crazy. Feeling 600 was just unbelievable. Do I think I can bench that? Not any time soon, it was crazy stupid heavy! I really liked the way I was able to handle such immense weights though. I definitely think that I'll rotate reverse band board bench in my routine every now and then as a way to just completely shock my CNS.
Crazy stupid heavy!
Was able to borrow some green woody bands from the gym today. Decided to go freaking stupid crazy heavy!
Reverse Band Bench:
Raw Warmup
135x5, 225x3, 315x2, Threw on the green bands
Still Raw: 405x2, 455x1
Threw on Rage-X
495x1
Added 2 Board
515x1
545x1,
585x1!
605x0 (Like I said, crazy stupid heavy!)
Pushdowns: 3 sets of 10
Rolling Triceps: 1 set of 34 reps w/45's
Pulldowns: 2 sets of 8
Seriously I was dead after this workout. My CNS is fried like crazy. Feeling 600 was just unbelievable. Do I think I can bench that? Not any time soon, it was crazy stupid heavy! I really liked the way I was able to handle such immense weights though. I definitely think that I'll rotate reverse band board bench in my routine every now and then as a way to just completely shock my CNS.
Crazy stupid heavy!
9/23/08
9/22/2008 Island Strength
Bench Day
Raw 3-Board Press
Bar, 135x5 2 sets, 225x3,
3-Board: 275x3, 315x3*
Raw Full ROM S/W
245x5*, 225x5
Face Pulls
3 x 10
Close-grip Raw 4-Board Press
275x5, 295x5*
Hammer Curls
50x12
Rope Extentions
120x30
The 245x5 was too easy. I'll go for 260x5
next time, at least. The 315x3 3-Board has
been a long time coming.
Raw 3-Board Press
Bar, 135x5 2 sets, 225x3,
3-Board: 275x3, 315x3*
Raw Full ROM S/W
245x5*, 225x5
Face Pulls
3 x 10
Close-grip Raw 4-Board Press
275x5, 295x5*
Hammer Curls
50x12
Rope Extentions
120x30
The 245x5 was too easy. I'll go for 260x5
next time, at least. The 315x3 3-Board has
been a long time coming.
9/18/08
9/18/2008 Island Strength
Assist Day
DB Flyes
25x10, 30x10 40x10 2 Sets
KB Rows
3 Sets of 12
Triceps Tri-Set x2
Skull Crushers 65x8 then/
CG Bench Press 135x10 then/
Skull Crushers 65x8
Pull-Downs
123x8,130x8,140x8
New stuff, harder than I would have guessed...
DB Flyes
25x10, 30x10 40x10 2 Sets
KB Rows
3 Sets of 12
Triceps Tri-Set x2
Skull Crushers 65x8 then/
CG Bench Press 135x10 then/
Skull Crushers 65x8
Pull-Downs
123x8,130x8,140x8
New stuff, harder than I would have guessed...
T-bone Strength 9/17/08
Dynamic/Repetition Effort Bench
Speed Bench: 9 sets of 3 w/225 straight weight
Flat Dumbbell Bench: 125lb 1 set of 8
110 1 set of 13 (WTF?)
100 1 set of 12 (Again WTF?)
Skull Crushers: 4 sets of 8
Tried out my new variation on a JM Press except its with dumbbells and the palms facing each other, did 3 sets of 5 ultra strict reps with very light weight and boy my tri's are fried. Gonna call these 100% T-Bone Presses because I think I invented them haha.
Seated Rows: 5 sets of 8
Side Shoulder Raises: 3 sets of 8
Trying to keep the volume up as well as develop those important muscle groups which will aid me in my bench. Bodyweight as of this morning was only 299 (Again I say WTF?) but I'm eating like a beast again and am going to try to be a really big 308 or a semi big SHW. I feel really good after lifting this first week back with some soreness but nothing I haven't been through before. Should be a good cycle I'm going through!
Speed Bench: 9 sets of 3 w/225 straight weight
Flat Dumbbell Bench: 125lb 1 set of 8
110 1 set of 13 (WTF?)
100 1 set of 12 (Again WTF?)
Skull Crushers: 4 sets of 8
Tried out my new variation on a JM Press except its with dumbbells and the palms facing each other, did 3 sets of 5 ultra strict reps with very light weight and boy my tri's are fried. Gonna call these 100% T-Bone Presses because I think I invented them haha.
Seated Rows: 5 sets of 8
Side Shoulder Raises: 3 sets of 8
Trying to keep the volume up as well as develop those important muscle groups which will aid me in my bench. Bodyweight as of this morning was only 299 (Again I say WTF?) but I'm eating like a beast again and am going to try to be a really big 308 or a semi big SHW. I feel really good after lifting this first week back with some soreness but nothing I haven't been through before. Should be a good cycle I'm going through!
9/16/08
T-Bone Strength 9/16/08
Max Effort Squat/Deadlift
My back is all healed up, and it showed!
Box Squats (Done totally raw): 135x5, 225x3, 315x3, 405x5 (2 sets)
Rack Pulls from height 5 (approximately an inch above my knee):
225x5, 315x2, 405x1, 495x2, 585x2, 675x1*PR, 705x1*****Huge PR (Yeah I wore straps so what)
Leg Press: 6 sets of 8 (Last set I worked up to 1100)
Abs: 4 sets of 12
My back is definitely healed up. The other day I couldn't even budge 405 off the floor or a rack height of 4 or 5 and today it flew up. 585 flew up like nothing. I was very happy with this session. Yeah I wore my belt and used straps on sets from 585 on up but ya know what I got the freakin lifts in and I'm damned stooked about it. I can easily see a solid 600 pound pull in my future. Very pleasantly surprised with how well this session went. I'm gonna be sore tomorrow! Mega happy that I'm healed up and way stronger than before!
My back is all healed up, and it showed!
Box Squats (Done totally raw): 135x5, 225x3, 315x3, 405x5 (2 sets)
Rack Pulls from height 5 (approximately an inch above my knee):
225x5, 315x2, 405x1, 495x2, 585x2, 675x1*PR, 705x1*****Huge PR (Yeah I wore straps so what)
Leg Press: 6 sets of 8 (Last set I worked up to 1100)
Abs: 4 sets of 12
My back is definitely healed up. The other day I couldn't even budge 405 off the floor or a rack height of 4 or 5 and today it flew up. 585 flew up like nothing. I was very happy with this session. Yeah I wore my belt and used straps on sets from 585 on up but ya know what I got the freakin lifts in and I'm damned stooked about it. I can easily see a solid 600 pound pull in my future. Very pleasantly surprised with how well this session went. I'm gonna be sore tomorrow! Mega happy that I'm healed up and way stronger than before!
9/15/08
Tbone Strength 9/15/08
Max Effort Bench
Its official I'm putting Strongman on hold for the moment, I have unfinished business in powerlifting.
All work today done raw:
Raw Bench: 135x8, 185x8, 225x5, 275x5, 315x3, 365x2, 380x1 (missed second rep!)
Dropped down: 225x2, 275x2, 315x2, 335x2, 350x1
Rack Lockouts: Height approximately equal to that of a 4 board for me:
225x5, 315x5, 405x5, 455x5, 500x2
Rolling Triceps: 2 sets of 10
Dumbbell Rows: 125lb dumbbell 3 sets of 10
Rear Delt Machine Thingy (RDMT): 2 sets of 8 superset with:
Front Pulldowns: 2 sets of 8
I'm going back to the old school westside of thinking in my approach to benching. Louie has a damn good point when he says that people spend so much time in the shirt trying to raise their bench that they neglect to train and strengthan the other muscles necessary in your bench going up. What I found in looking back on my old logs is that when I trained my tri's, upper back, lats, and rear delts 2 times a week, my bench went up in a big way (Including my 400 raw bench that I did before the casino closed). I think I'll spend about 2-3 weeks of heavy raw training to readapt my CNS to dealing with heavy bench loads so that I can get that damned 500 out of the way so I can go on to bigger and better things.
I should be on the island this weekend if all goes well, Steve if you wanna train together let me know!
Its official I'm putting Strongman on hold for the moment, I have unfinished business in powerlifting.
All work today done raw:
Raw Bench: 135x8, 185x8, 225x5, 275x5, 315x3, 365x2, 380x1 (missed second rep!)
Dropped down: 225x2, 275x2, 315x2, 335x2, 350x1
Rack Lockouts: Height approximately equal to that of a 4 board for me:
225x5, 315x5, 405x5, 455x5, 500x2
Rolling Triceps: 2 sets of 10
Dumbbell Rows: 125lb dumbbell 3 sets of 10
Rear Delt Machine Thingy (RDMT): 2 sets of 8 superset with:
Front Pulldowns: 2 sets of 8
I'm going back to the old school westside of thinking in my approach to benching. Louie has a damn good point when he says that people spend so much time in the shirt trying to raise their bench that they neglect to train and strengthan the other muscles necessary in your bench going up. What I found in looking back on my old logs is that when I trained my tri's, upper back, lats, and rear delts 2 times a week, my bench went up in a big way (Including my 400 raw bench that I did before the casino closed). I think I'll spend about 2-3 weeks of heavy raw training to readapt my CNS to dealing with heavy bench loads so that I can get that damned 500 out of the way so I can go on to bigger and better things.
I should be on the island this weekend if all goes well, Steve if you wanna train together let me know!
9/13/08
9/13/2008 Island Strength
Bench Day
Katana Break-in
Bar, 135x5 2 Sets, 225x3, Put on new A/S Katana
315x5 (No Touch), 4-Board Press 385x3*,
3-Board Press 385x0, 385x1*
Raw Bench Press
225x1, 275x1, 285x1*
Seated Mil Press
Lightx20
Pull-Downs
100x10, 150x10
I soaked the new shirt down in the arm seams
and chest plate. I left it intentionally loose, not
jacked at all. Tied my 4-Board PR fairly easy. Went
down to 3-Boards and got a 20lb PR. Still not as much
pop off the chest as I hoped but I kept it really loose,
riding high on my neck. The Raw Bench Press PR is
kind of amazing as I was a 21year old when I did 275
in my garage. 285 went up pretty easy. Looking for
300+ before years end.
Katana Break-in
Bar, 135x5 2 Sets, 225x3, Put on new A/S Katana
315x5 (No Touch), 4-Board Press 385x3*,
3-Board Press 385x0, 385x1*
Raw Bench Press
225x1, 275x1, 285x1*
Seated Mil Press
Lightx20
Pull-Downs
100x10, 150x10
I soaked the new shirt down in the arm seams
and chest plate. I left it intentionally loose, not
jacked at all. Tied my 4-Board PR fairly easy. Went
down to 3-Boards and got a 20lb PR. Still not as much
pop off the chest as I hoped but I kept it really loose,
riding high on my neck. The Raw Bench Press PR is
kind of amazing as I was a 21year old when I did 275
in my garage. 285 went up pretty easy. Looking for
300+ before years end.
9/11/08
9/10/08
9/10/2008 Island Strength
Assist Day
DB Rows
KB x10, 100 x 10 3 Sets
JM Press
135x10 3 Sets
Illegal Wides
135x10 3 Sets
Rope Tricep Extentions
90x6, 100x6, 110x6, 120x6, 130x6,
140x6, 150x6
More of a BB day with emphasis on tris.
DB Rows
KB x10, 100 x 10 3 Sets
JM Press
135x10 3 Sets
Illegal Wides
135x10 3 Sets
Rope Tricep Extentions
90x6, 100x6, 110x6, 120x6, 130x6,
140x6, 150x6
More of a BB day with emphasis on tris.
9/8/08
T-Bone Strength Update
An actual workout post! W00t! I've decided that screw my new routine and all other routines I've been reading. I'm going back to what works, old school heavy lifting, westside/metal militia/anti gravity freak style. I've literally been trying to do way too much and my body is just taxed, especially my lower back with all the pulls off the floor and how it just isn't able to recover and is sore all the time. So screw it, for now this week is a deload week. I'm getting back to basics as of next week!
Box Squats: 135x5, 225x5, 315x5, 405x3 (3 sets)
Speed Pulls: 135x3, 225x3, 315x3 (3 sets)
Hyper Extensions: 3 sets of 8
Abs: 5 sets of 12
I'm getting back to what works for me. Strongman is great fun and is very difficult. The conditioning aspect of it is what I need work on most. I can lift pretty much anything within reason so far and haven't had any difficulty in the strength aspect of it, as far as the conditioning, cardio has and will forever be allowed to kiss my butt like al qaeda!
Powerlifting is where its at! I'm saving up to get myself an A/S 60 Katana for my birthday (November 20th). There is simply no way I'm giving up powerlifting theres just not. My bodyweight as of this morning is 299, a big difference from the 318 I weighed in at during the Muscle Beach show. It has to due with the fact I'm out of creatine and am not holding water and also the freaking conditioning I'm doing with strongman events is just unreal! Flipping a 700 pound tire is a pain! But my gpp is through the roof right now, during this deload week, I'm going to get healthy, let my lower back rest (the workout I posted I did last saturday) and come back a week from today stronger than ever ready to get stronger!
And to Chuck Liddell, we all get caught, dont worry man! I'll be on the island for UFC 91: Couture vs Lesnar! Hope to train with you Steve!!
Box Squats: 135x5, 225x5, 315x5, 405x3 (3 sets)
Speed Pulls: 135x3, 225x3, 315x3 (3 sets)
Hyper Extensions: 3 sets of 8
Abs: 5 sets of 12
I'm getting back to what works for me. Strongman is great fun and is very difficult. The conditioning aspect of it is what I need work on most. I can lift pretty much anything within reason so far and haven't had any difficulty in the strength aspect of it, as far as the conditioning, cardio has and will forever be allowed to kiss my butt like al qaeda!
Powerlifting is where its at! I'm saving up to get myself an A/S 60 Katana for my birthday (November 20th). There is simply no way I'm giving up powerlifting theres just not. My bodyweight as of this morning is 299, a big difference from the 318 I weighed in at during the Muscle Beach show. It has to due with the fact I'm out of creatine and am not holding water and also the freaking conditioning I'm doing with strongman events is just unreal! Flipping a 700 pound tire is a pain! But my gpp is through the roof right now, during this deload week, I'm going to get healthy, let my lower back rest (the workout I posted I did last saturday) and come back a week from today stronger than ever ready to get stronger!
And to Chuck Liddell, we all get caught, dont worry man! I'll be on the island for UFC 91: Couture vs Lesnar! Hope to train with you Steve!!
9/6/08
9/06/2008 Island Strength
Bench Day
1-Board Press
Bar, 135x5 2 Sets, 225x3, Put on F-6
315x1, 325x3*, Miss 355
Full ROM w/Dbl Small Bands
Barx5, 95x5, 105x5*
CG Pull-downs
Close-Grip 4-Board w/Small Bands
135x5, 145x5*
Nice and easy 10lb PR on 1-Boards
Finishing T.E. cycle Monday. I'm
ordering an Angle-Sleeve Katana on
Monday in size 52 along with a 2" Toro
Bench Belt.
1-Board Press
Bar, 135x5 2 Sets, 225x3, Put on F-6
315x1, 325x3*, Miss 355
Full ROM w/Dbl Small Bands
Barx5, 95x5, 105x5*
CG Pull-downs
Close-Grip 4-Board w/Small Bands
135x5, 145x5*
Nice and easy 10lb PR on 1-Boards
Finishing T.E. cycle Monday. I'm
ordering an Angle-Sleeve Katana on
Monday in size 52 along with a 2" Toro
Bench Belt.
9/4/08
9/03/2008 Island Strength
Assist Day
Rolling Extentions
25x10, 45x10 w/Mini Band,
55x10 w/Mini Band*, 65x10*
Kettlebell Rows (53lbs)
1 Set x20, 2 Sets of 15
Panora Press w/Rope
100x20, 130x15 2 Sets
Tricep strength going up nicely. 2009
will be my year for Bench Only!
Life's a bench then you Lockout!
Rolling Extentions
25x10, 45x10 w/Mini Band,
55x10 w/Mini Band*, 65x10*
Kettlebell Rows (53lbs)
1 Set x20, 2 Sets of 15
Panora Press w/Rope
100x20, 130x15 2 Sets
Tricep strength going up nicely. 2009
will be my year for Bench Only!
Life's a bench then you Lockout!
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