Assist Day
Standing Military Press
Bar, 135x3 2 Sets, 155x3,
175x1*, 135x8
DB Rows
100x10 2 Sets
Rolling Extentions
35x10, 50x10 2 Sets
Strict press, no leg drive.
10/30/08
10/27/08
10/27/2008 Island Strength
Bench Day
Warm-up on Treadmill 7-Minutes
Raw 3 Board
Bar, 135x5 2 Sets, 225x3, Add 3-Board:
275x3, 320x2 Close miss on rep 3
Full ROM BP
250x5*, 225x6
Face Pulls
4 Sets of 12
Panora Press
5 Sets of 8, 100lbs to 140lbs
Hammer Curls
35x20
Almost got that 320x3. 250x5 full
ROM was pretty easy.
Warm-up on Treadmill 7-Minutes
Raw 3 Board
Bar, 135x5 2 Sets, 225x3, Add 3-Board:
275x3, 320x2 Close miss on rep 3
Full ROM BP
250x5*, 225x6
Face Pulls
4 Sets of 12
Panora Press
5 Sets of 8, 100lbs to 140lbs
Hammer Curls
35x20
Almost got that 320x3. 250x5 full
ROM was pretty easy.
10/25/08 Island Strength
Some Kind of Cross Fit Type Thing
KB Rows x 6
KB Cleans x 6
KB Press x 6
KB Snatch Pull x 6
Right Hand then Left Hand: This is 1 Round
The KB isn't put down until all the reps are finished.
Did 2 Rounds.
KB Swings x 10
KB Rows x 6
KB Cleans x 6
KB Press x 6
KB Snatch Pull x 6
Right Hand then Left Hand: This is 1 Round
The KB isn't put down until all the reps are finished.
Did 2 Rounds.
KB Swings x 10
10/23/08
TBone Strength 10/23/08
M.E. Deadlift
Deadlift from the floor: 135x3, 225x3, 315x3, 405x3, 455x3* (I think this is a pr for 3?)
405x7, 315x7
RDL: 3 sets of 8
Barbell Rows: 3 sets of 8
Dumbbell Rows: 125x27* (Huge Pr, and I'm seriously dead!)
Abs
I'm stoked about the dumbbell row pr. Why I have no idea but I am! I feel myself getting stronger. My shoulder is holding up a lot better in the dumbbell row which really showed, the other day I couldnt even do a single dumbbell row if I wanted to. I'm going to be back and better than ever.
Deadlift from the floor: 135x3, 225x3, 315x3, 405x3, 455x3* (I think this is a pr for 3?)
405x7, 315x7
RDL: 3 sets of 8
Barbell Rows: 3 sets of 8
Dumbbell Rows: 125x27* (Huge Pr, and I'm seriously dead!)
Abs
I'm stoked about the dumbbell row pr. Why I have no idea but I am! I feel myself getting stronger. My shoulder is holding up a lot better in the dumbbell row which really showed, the other day I couldnt even do a single dumbbell row if I wanted to. I'm going to be back and better than ever.
10/22/08
T-Bone Strength 10/21/08
Bench and other stuff
Flat bench Raw: 135x10, 225x5, 315x3, 335x2, 365x2, 385x2*PR(had to stop there shoulder was pinching really bad)
Overhead dumbbell extensions: 40x15
Rear Delt Machine Thingy: 120x12 5 sets
Pulldowns: 3 sets of 8
I figured I'd try a new approach to doing tricep work. I definitely felt it in my triceps, they were like whoa whats going on here? Think I'll do them more often. I'm really happy my shoulder was able to handle bigger weights raw. I'm trying to rehab it while getting a sick raw bench at the moment. I haven't worked in a shirt in quite sometime and I think I'll keep it that way until I feel my raw strength has improved. I'm still on a quest to get 500 so we'll see. I really am sore in my triceps after this one!
Need to get my shoulder rehabbed and strong again so I can bench an big weight!
Flat bench Raw: 135x10, 225x5, 315x3, 335x2, 365x2, 385x2*PR(had to stop there shoulder was pinching really bad)
Overhead dumbbell extensions: 40x15
Rear Delt Machine Thingy: 120x12 5 sets
Pulldowns: 3 sets of 8
I figured I'd try a new approach to doing tricep work. I definitely felt it in my triceps, they were like whoa whats going on here? Think I'll do them more often. I'm really happy my shoulder was able to handle bigger weights raw. I'm trying to rehab it while getting a sick raw bench at the moment. I haven't worked in a shirt in quite sometime and I think I'll keep it that way until I feel my raw strength has improved. I'm still on a quest to get 500 so we'll see. I really am sore in my triceps after this one!
Need to get my shoulder rehabbed and strong again so I can bench an big weight!
10/21/08
10/20/2008 Island Strength
Bench Day
BP Test
Bar, 135x5 2 Sets, 225x3, Put on Katana
2-Board: 315x2 , Done
In case you don't know, I am a 9-1-1
Dispatcher and train at a sheriff's station.
So an emergency came up just as I was
starting to go heavy. Call it a deload week...
BP Test
Bar, 135x5 2 Sets, 225x3, Put on Katana
2-Board: 315x2 , Done
In case you don't know, I am a 9-1-1
Dispatcher and train at a sheriff's station.
So an emergency came up just as I was
starting to go heavy. Call it a deload week...
10/16/08
10/16/08 Island Strength
Assist Day
DB Bench Press
35x10, 85x8 3 Sets
KB Rows (53lbs)
2 Sets of 20
JM Press
Bar, 135x10, 185x10, 135x20
Short and sweet. Low End power is
building. Monday is Bench Test Day. I
can't wait!
DB Bench Press
35x10, 85x8 3 Sets
KB Rows (53lbs)
2 Sets of 20
JM Press
Bar, 135x10, 185x10, 135x20
Short and sweet. Low End power is
building. Monday is Bench Test Day. I
can't wait!
10/15/08
T-Bone Strength 10/14/08
Squats....and stuff
Front Squats: 135x8, 185x3, 225x3, 275x3, 315x3, 335x2, 315x1 (4 sets)
Rack Pulls from height 5: Worked up to a huge pr of 710*
Pullups: 3 sets of 12
High Pulls: 2 sets of 5 w/225
Abbbbbsolutely! Abs!
Getting there..., I have until the end of next week to decide as to whether or not I'll be competing at the California Strongest Man contest. The events are axel clean and press w/235, truck arm over arm pull, sandbag carry/tire flip medley, a deadlift medley, stones, and I forget the other event. Its not the most difficult contest in the world and I can pretty much manhandle all the events, so we'll see! I know this much, admission is free to the public!
Front Squats: 135x8, 185x3, 225x3, 275x3, 315x3, 335x2, 315x1 (4 sets)
Rack Pulls from height 5: Worked up to a huge pr of 710*
Pullups: 3 sets of 12
High Pulls: 2 sets of 5 w/225
Abbbbbsolutely! Abs!
Getting there..., I have until the end of next week to decide as to whether or not I'll be competing at the California Strongest Man contest. The events are axel clean and press w/235, truck arm over arm pull, sandbag carry/tire flip medley, a deadlift medley, stones, and I forget the other event. Its not the most difficult contest in the world and I can pretty much manhandle all the events, so we'll see! I know this much, admission is free to the public!
10/14/08
T-Bone Strength 10/13/08
Event Training
Axel Clean and Press
235 pound Axel cleaned and pressed, got 7 reps in just over a minute, not a bad time.
Tire Flip
500 pound tire for 8 flips
700 pound tire for 4 flips
Stone Loads
Worked up to a 310 Stone for a single
That was pretty much it. It was fun to hit events again. My shoulder is healing up very well and I think I'll be able to hit some big pr's this week in the gym.
Axel Clean and Press
235 pound Axel cleaned and pressed, got 7 reps in just over a minute, not a bad time.
Tire Flip
500 pound tire for 8 flips
700 pound tire for 4 flips
Stone Loads
Worked up to a 310 Stone for a single
That was pretty much it. It was fun to hit events again. My shoulder is healing up very well and I think I'll be able to hit some big pr's this week in the gym.
10/13/08
10/13/2008 Island Strength
Bench Day
One Board Press w/Dbl'd Minis
Bar, 135x5 2 Sets, 225x3, Put on F-6,
1-Board: 135x5, 205x3*, 215x3*
Full ROM BP (Raw) w/Dbl'd Minis
175x3*
Face Pulls
4 Sets of 15
Got my pump on!
Raw CG 4-Board
225x3, 300x3*, 275x5
Hammer Curls
2 Sets of 20
Rope Extentions
2 Sets of 20
Some nice PRs tonight. My best
2-Board w/minis is 210x3 so 215x3
on a 1-Board is very cool. Raw power
continues up. Persistance, determination and
a real tight bench shirt. Oh yeah!
One Board Press w/Dbl'd Minis
Bar, 135x5 2 Sets, 225x3, Put on F-6,
1-Board: 135x5, 205x3*, 215x3*
Full ROM BP (Raw) w/Dbl'd Minis
175x3*
Face Pulls
4 Sets of 15
Got my pump on!
Raw CG 4-Board
225x3, 300x3*, 275x5
Hammer Curls
2 Sets of 20
Rope Extentions
2 Sets of 20
Some nice PRs tonight. My best
2-Board w/minis is 210x3 so 215x3
on a 1-Board is very cool. Raw power
continues up. Persistance, determination and
a real tight bench shirt. Oh yeah!
10/11/08
T-Bone Strength 10/8/08
Been a busy as heck week with midterms and such, but still got to deadlift!
Deadlifts from the floor: 8 sets of 2 with 405
Snatch Grip Deadlifts Standing on Blocks: 4x4 with 205
High Rep Deadlifts with 205: 2 sets of 8
RDL's: 5 sets of 10
Abs
I'm so sore from this session its ridiculous. I'm trying the Benny Magnusson deadlift routine for awhile which calls for a grip load of volume. All the pulls were very clean and I didn't use a belt which will only help. I'm going to stick with this cycle for awhile. We'll see how this goes...
Deadlifts from the floor: 8 sets of 2 with 405
Snatch Grip Deadlifts Standing on Blocks: 4x4 with 205
High Rep Deadlifts with 205: 2 sets of 8
RDL's: 5 sets of 10
Abs
I'm so sore from this session its ridiculous. I'm trying the Benny Magnusson deadlift routine for awhile which calls for a grip load of volume. All the pulls were very clean and I didn't use a belt which will only help. I'm going to stick with this cycle for awhile. We'll see how this goes...
10/9/08
10/8/2008 Island Strength
Bench Assist
Standing Military Press
Bar, 115x5, 145x5, 135x5, 155x3
DB Rows
100x12 2 Sets
Tricep Tri-Set x 2
Skulls - CG BP - Rolling Extentions
75x10 - 145x10 - 35x10
Fun Stuff.
Standing Military Press
Bar, 115x5, 145x5, 135x5, 155x3
DB Rows
100x12 2 Sets
Tricep Tri-Set x 2
Skulls - CG BP - Rolling Extentions
75x10 - 145x10 - 35x10
Fun Stuff.
10/6/08
Tbone Strength Things I need to work on
Upon a variety of recent injuries that seem to be healing up quite nicely, and looking at my past logs, and thinking about training philosophy in general, I've decided its time to go back to basics. I still need to rehab my shoulder as I have full range of motion, with no pain, but pressing still gives me a little bit of an issue, so I figure I'll lay down some more shoulder exercises into my routine for awhile, more as prehab work than anything.
I have wicked speed off of my chest benching raw so thats no real big issue, however what is a big issue and has always been my achillies heel so to speak has been my lockout and my poor ability to handle/control big weights on the bench. I plan on really concentrating on handling big weights by doing some negatives into my routine as well as lower board work for my lockout strength (I'll stick with a 3board and 2 board cycle for awhile). Also rack lockouts have always been a strength for me so I'll continue to do those as well as nearly doubling and tripling the volume on tricep and upper back work.
My legs are strong, very strong in fact, and as the saying goes if it aint broke dont fix it, so I dont plan on switching up my squat routine at all or my deadlift routine. I'll stick with what works while including some front squats on my deadlift day as they greatly help me in the initial pull of the weight off the floor.
I'll go into this in detail later on but in the meantime, enjoy this great UFC fight from earlier in the year!
I have wicked speed off of my chest benching raw so thats no real big issue, however what is a big issue and has always been my achillies heel so to speak has been my lockout and my poor ability to handle/control big weights on the bench. I plan on really concentrating on handling big weights by doing some negatives into my routine as well as lower board work for my lockout strength (I'll stick with a 3board and 2 board cycle for awhile). Also rack lockouts have always been a strength for me so I'll continue to do those as well as nearly doubling and tripling the volume on tricep and upper back work.
My legs are strong, very strong in fact, and as the saying goes if it aint broke dont fix it, so I dont plan on switching up my squat routine at all or my deadlift routine. I'll stick with what works while including some front squats on my deadlift day as they greatly help me in the initial pull of the weight off the floor.
I'll go into this in detail later on but in the meantime, enjoy this great UFC fight from earlier in the year!
10/5/08
10/05/2008 Island Strength
Bench Day
Two Board With Small (Blue) Bands
Bar, 135x5 2 Sets, 225x3, Put on F-6
2-Board w/Dbl Smalls: 135x3, 210x2,
185x3, I wanted 3 with 210 but it was
clear that was all there was tonight.
Full ROM Bench S/W
255x3, 255x2, 235x5
Cramped up on each rep w/255,
255x5 5 is very do-able otherwise.
Face Pulls
4 Sets of 15
CG 4-Board S/W
300x2, 275x5, Again just slightly off.
Hammer Curls
2 x 20
Rope Extentions
2 x 20
Back on schedule.
Two Board With Small (Blue) Bands
Bar, 135x5 2 Sets, 225x3, Put on F-6
2-Board w/Dbl Smalls: 135x3, 210x2,
185x3, I wanted 3 with 210 but it was
clear that was all there was tonight.
Full ROM Bench S/W
255x3, 255x2, 235x5
Cramped up on each rep w/255,
255x5 5 is very do-able otherwise.
Face Pulls
4 Sets of 15
CG 4-Board S/W
300x2, 275x5, Again just slightly off.
Hammer Curls
2 x 20
Rope Extentions
2 x 20
Back on schedule.
10/2/08
10/02/2008 Island Strength
Program Adjustments
I'm recognising some weakness in my approach
and I'm making a course correction. My M.E. Day
has been very productive and doesn't need any changes.
First
My Assist Day primary movement will now be either
DB Bench Press or standing Military Press. I may change
the set/rep schemes each time, I'll play that by ear.
Second
I will triple the volume of tricep work, alternating days of a
"tri-set" consisting of Rolling Ext/CG Bench/Skulls with
6-8 sets of JMs or Rolling Extentions (with and W/O Bands).
Several sets of DB Flyes will be used as a finisher for every assist
day.
Kind of long-winded but I'm excited about gains in basic
strength I'm seeing. When I shore up some shoulder and
pec weakness I will be in 350-375 land - easy.
I'm recognising some weakness in my approach
and I'm making a course correction. My M.E. Day
has been very productive and doesn't need any changes.
First
My Assist Day primary movement will now be either
DB Bench Press or standing Military Press. I may change
the set/rep schemes each time, I'll play that by ear.
Second
I will triple the volume of tricep work, alternating days of a
"tri-set" consisting of Rolling Ext/CG Bench/Skulls with
6-8 sets of JMs or Rolling Extentions (with and W/O Bands).
Several sets of DB Flyes will be used as a finisher for every assist
day.
Kind of long-winded but I'm excited about gains in basic
strength I'm seeing. When I shore up some shoulder and
pec weakness I will be in 350-375 land - easy.
10/1/08
10/01/2008 Island Strength
Assist Day
DB Bench Press
30x10, 50x10,
85x6 3 Sets
KB Rows
2 Sets of 20 (53lbs)
Rolling Extentions
35x25
Real tired tonight, did two assist
days in a row to get my bench day
back on the weekend. The logistics
of being Bench-Only!
DB Bench Press
30x10, 50x10,
85x6 3 Sets
KB Rows
2 Sets of 20 (53lbs)
Rolling Extentions
35x25
Real tired tonight, did two assist
days in a row to get my bench day
back on the weekend. The logistics
of being Bench-Only!
T-bone Strength 9/30/08
So I have this nagging shoulder injury. I took a pretty nasty spill in a golf cart accident trying to avoid hitting a deer and so I cant do literally any pressing exercises. I could barely unrack 315 on the bench, but I can pull and squat just fine so I figure I'll increase my weaknesses in those areas as I rehab my shoulder. Its not a muscle injury, turns out an MRI revealed I have a good solid bone bruise which should take a month or so to heal. In the mean time, I pull!
M.E. Deadlift/Squat
Front Squats: 135x8, 225x5, 275x3, 315x3, 345x3, 365x2 (Tied Old PR), 400x1* New PR
Rack Pulls from height 4 (Just below my knee): Worked up to 635 for a single then:
545x6, 500x4
Snatch Grip Deadlifts from deficit: 4x4 w/315
Pulldowns: 3 sets of 10
Abs
Pretty dang happy with this session. I'm now a 400lb front squatter, whatever that means, I know it'll increase my deadlift and squat strength I know that. I figure while I'm injured I might as well concentrate on getting my legs and back stronger seeing as how I have no trouble pulling or squatting, only pressing, so I may do another Russian Front Squat cycle with 400 pounds as the basis of my cycle. It was freakin hard as hell I gotta admit. My lats are getting stronger which can only help me later on. I'll heal up and bench 500 and get my elite total and all that good stuff!
M.E. Deadlift/Squat
Front Squats: 135x8, 225x5, 275x3, 315x3, 345x3, 365x2 (Tied Old PR), 400x1* New PR
Rack Pulls from height 4 (Just below my knee): Worked up to 635 for a single then:
545x6, 500x4
Snatch Grip Deadlifts from deficit: 4x4 w/315
Pulldowns: 3 sets of 10
Abs
Pretty dang happy with this session. I'm now a 400lb front squatter, whatever that means, I know it'll increase my deadlift and squat strength I know that. I figure while I'm injured I might as well concentrate on getting my legs and back stronger seeing as how I have no trouble pulling or squatting, only pressing, so I may do another Russian Front Squat cycle with 400 pounds as the basis of my cycle. It was freakin hard as hell I gotta admit. My lats are getting stronger which can only help me later on. I'll heal up and bench 500 and get my elite total and all that good stuff!
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