Assist Day
Military Press
Bar, 95x5, 135x5, 155x1, 180x0,
135x5 2 Sets
Elbows-out KB Rows
3 Sets of 10
Short Thanksgiving Day training,
still a little beat from Hepburn's
10 Singles program on Monday.
11/27/08
11/25/08
T-Bone Strength 11/25/08
Benchin and stuff
3-Board Raw (All work done raw and to a 3 board only no full range of motion): barx3, 135x5, 225x3, 315x3, 405x3 (2 sets), 455x2 (1 set) 495x1 (2 sets*PR) 515x1 (mega struggle on this one!)
Floor Press: 135x5, 225x5, 315x3, 365x2, 405x1, 425x1, 455x0 (Close Miss)
Close Grip 3-board: 405x4, 315x12(2 sets)
Pushdowns: 4 sets of 8
Close Grip Pulldowns: 3 sets of 8
Rear Delt Machine: 3 sets of 10
Mega fried after this session. Mega happy about handling big weights raw. Having a shoulder that is healing and having a cns thats adapting to heavy weights again really helps. Can you believe Donnie Thompson hit 2900?!?!?!?! Thats freaking sick! I'm just trying to get 2000 :P Will have a 2000 total by end of 2009! Bench and strength is coming along. Weight is around 292 right now (I have no idea why, maybe because I have so much muscle the fatness is coming off?) Making 308 will be no problem unless I really want to try to diet down to 275....nah!
3-Board Raw (All work done raw and to a 3 board only no full range of motion): barx3, 135x5, 225x3, 315x3, 405x3 (2 sets), 455x2 (1 set) 495x1 (2 sets*PR) 515x1 (mega struggle on this one!)
Floor Press: 135x5, 225x5, 315x3, 365x2, 405x1, 425x1, 455x0 (Close Miss)
Close Grip 3-board: 405x4, 315x12(2 sets)
Pushdowns: 4 sets of 8
Close Grip Pulldowns: 3 sets of 8
Rear Delt Machine: 3 sets of 10
Mega fried after this session. Mega happy about handling big weights raw. Having a shoulder that is healing and having a cns thats adapting to heavy weights again really helps. Can you believe Donnie Thompson hit 2900?!?!?!?! Thats freaking sick! I'm just trying to get 2000 :P Will have a 2000 total by end of 2009! Bench and strength is coming along. Weight is around 292 right now (I have no idea why, maybe because I have so much muscle the fatness is coming off?) Making 308 will be no problem unless I really want to try to diet down to 275....nah!
11/24/08
11/24/2008 Island Strength
Bench Day
Raw 4-Board Press
Bar, 135x5 2 Sets, 225x2,
Add 4-Board: 275x3, 315x1,
350x1*
Full ROM Singles @ 90% of Raw 1RM
10 Singles with 255
Face Pulls
120x15, 150x15 3 Sets
Rolling Extentions
40 x 12 3 Sets
Back fm vacation. I love my family!
I didn't feel strong but got a 10lb PR
on Raw 4-Board. Ten singles were
pretty darn hard fm an energy perspective.
Right rotator cuff giving me problems.
I'm back in the saddle again...
Raw 4-Board Press
Bar, 135x5 2 Sets, 225x2,
Add 4-Board: 275x3, 315x1,
350x1*
Full ROM Singles @ 90% of Raw 1RM
10 Singles with 255
Face Pulls
120x15, 150x15 3 Sets
Rolling Extentions
40 x 12 3 Sets
Back fm vacation. I love my family!
I didn't feel strong but got a 10lb PR
on Raw 4-Board. Ten singles were
pretty darn hard fm an energy perspective.
Right rotator cuff giving me problems.
I'm back in the saddle again...
11/22/08
T-Bone Strength 11-20-85
Deadlifts!
Deadlifts: 135x5, 225x3, 315x3, 405x2
335x3 (8 sets) NO belts or wraps or straps
RDL's: 225x8 3 sets
Bent over rows: 225x8 3 sets
Double Underhand Pulldowns: 5 sets of 8
Weighted Sit-Ups: 12, 10, 8, 6, 4 rep scheme
Going back to the Coan routine. I've had nothing but good results from it so I figure I'll go back to what works for me. I'll pull without a belt for the duration of this routine like I did last time, hoping to have at least 585 by USPF California State Championships next year which is fairly realistic. I'll start doing heavy good mornings on this day or my squat day to help prepare me further. So far everything is looking alright.
Deadlifts: 135x5, 225x3, 315x3, 405x2
335x3 (8 sets) NO belts or wraps or straps
RDL's: 225x8 3 sets
Bent over rows: 225x8 3 sets
Double Underhand Pulldowns: 5 sets of 8
Weighted Sit-Ups: 12, 10, 8, 6, 4 rep scheme
Going back to the Coan routine. I've had nothing but good results from it so I figure I'll go back to what works for me. I'll pull without a belt for the duration of this routine like I did last time, hoping to have at least 585 by USPF California State Championships next year which is fairly realistic. I'll start doing heavy good mornings on this day or my squat day to help prepare me further. So far everything is looking alright.
11/20/08
T-Bone Strength 11/19/08
Bench Assistance
Db Bench: 25lb dumbbell for 3 minutes (this will kick your you know what!) 2 sets
Pushdowns for Recovery: 50lbs for 2 minutes straight 2 sets
Smith Pullovers (Taken from Joey Smith of Elitefts.com) 3 sets of 10, these really feel weird
Shrugs: 405x15 3 sets
Dumbbell rows: 100lb dumbbell x40 reps w/straps each arm 1 set
In doing some reading of Jackass' log on supertraininggym.com and reading other top bencher's logs around, I've realised one thing, they almost every month at least 2 times per month do some sort of exceptionally high volume set where they'll take a very light weight (in my case a 25lb dumbbell) and do reps for about 3 minutes (about the length of an average song). Not only did that feel heavy after awhile, one thing is certain, in doing these sort of workouts once or twice a month, it will help me not only recovery and increase my strength, but also increase my overall work capacity as well to help in increasing volume and weights that I can handle. Today is my 23rd birthday so I'm going to celebrate that by doing deadlifts and stuff!
Db Bench: 25lb dumbbell for 3 minutes (this will kick your you know what!) 2 sets
Pushdowns for Recovery: 50lbs for 2 minutes straight 2 sets
Smith Pullovers (Taken from Joey Smith of Elitefts.com) 3 sets of 10, these really feel weird
Shrugs: 405x15 3 sets
Dumbbell rows: 100lb dumbbell x40 reps w/straps each arm 1 set
In doing some reading of Jackass' log on supertraininggym.com and reading other top bencher's logs around, I've realised one thing, they almost every month at least 2 times per month do some sort of exceptionally high volume set where they'll take a very light weight (in my case a 25lb dumbbell) and do reps for about 3 minutes (about the length of an average song). Not only did that feel heavy after awhile, one thing is certain, in doing these sort of workouts once or twice a month, it will help me not only recovery and increase my strength, but also increase my overall work capacity as well to help in increasing volume and weights that I can handle. Today is my 23rd birthday so I'm going to celebrate that by doing deadlifts and stuff!
11/19/08
T-Bone Strength Last Two Sessions
Had some pretty good sessions, I'm really feeling great training raw!
11/17/08 M.E. Bench
Raw Flat Bench: 135x10, 225x4, 315x1
3-board: 365x3 (Freaky Easy), 385x3, 405x3, 425x1, 445x1*
Rolling Triceps Extensions: 60x12 5 sets
Bodyweight dips: 8, 10, 6
Rear Delt Machine: 3 sets of 10
Pulldowns: 4 sets of 8, 1 set of 5 with the machine stack and a 100 plate
11/18/08 M.E. Squat/Deadlift
Raw Box Squats: 135x3 (3 sets), 225x3 (3 sets), 315x3 (3 sets), 405x2 (2 sets) No Belt or wraps on any set
Sumo Stance Deadlift: 135x5, 225x5, 315x5 (3 sets)
Glute Ham Raise: 3 sets of 10 w/45 plate
Turkish Sit-ups: 3 sets of 10
Felt great on both sessions. I was shocked at how light 365 felt on the 3 board, I felt like I could of done anywhere from 12-15. My shoulder is holding up very nicely which is a good thing for my bench. I figure this whole raw deal will definitely pay off and I'll start training in gear for state around 12 weeks out or so. So far though I feel really healthy, I'm recovering fairly well given my schedule having 4 straight days of training and 3 days off I'm doing quite well. My goal is a 600 raw squat, 455 raw bench, and hell anything is better than what I deadlift now so I'll take anything I can get on that. I should be at or near a 1800-1900 pound total for my next meet if all goes according to plan, at least thats the goal!
11/17/08 M.E. Bench
Raw Flat Bench: 135x10, 225x4, 315x1
3-board: 365x3 (Freaky Easy), 385x3, 405x3, 425x1, 445x1*
Rolling Triceps Extensions: 60x12 5 sets
Bodyweight dips: 8, 10, 6
Rear Delt Machine: 3 sets of 10
Pulldowns: 4 sets of 8, 1 set of 5 with the machine stack and a 100 plate
11/18/08 M.E. Squat/Deadlift
Raw Box Squats: 135x3 (3 sets), 225x3 (3 sets), 315x3 (3 sets), 405x2 (2 sets) No Belt or wraps on any set
Sumo Stance Deadlift: 135x5, 225x5, 315x5 (3 sets)
Glute Ham Raise: 3 sets of 10 w/45 plate
Turkish Sit-ups: 3 sets of 10
Felt great on both sessions. I was shocked at how light 365 felt on the 3 board, I felt like I could of done anywhere from 12-15. My shoulder is holding up very nicely which is a good thing for my bench. I figure this whole raw deal will definitely pay off and I'll start training in gear for state around 12 weeks out or so. So far though I feel really healthy, I'm recovering fairly well given my schedule having 4 straight days of training and 3 days off I'm doing quite well. My goal is a 600 raw squat, 455 raw bench, and hell anything is better than what I deadlift now so I'll take anything I can get on that. I should be at or near a 1800-1900 pound total for my next meet if all goes according to plan, at least thats the goal!
11/17/08
T-Bone Strength 11/13/08
Back Assistance
Dumbbell Rows: 90x10, 100x10, 125x16
T-Bar Rows: Worked up to 6 plates for 7 reps
Close Grip Pulldowns: 4 sets of 8
Seated Rows: 5 sets of 10
Barbell Shrugs: 135x15, 225x10, 315x10, 405x8, 495x5
Hammer Curls: 2 sets of 12
I felt pumped like crazy after this session. I'll throw these in on a consistent basis. I think developing overall solid muscle mass especially in the back will definitely aid in my bench, squat, and deadlift, not to to mention my overall strength. Training Raw has been fairly fun, perhaps I should do a raw meet or something? I dunno? It could be an idea for the Freaks to go out and lift raw, should be interesting. Today is me going back to my old school routine of 4 days a week, should be good stuff!
Dumbbell Rows: 90x10, 100x10, 125x16
T-Bar Rows: Worked up to 6 plates for 7 reps
Close Grip Pulldowns: 4 sets of 8
Seated Rows: 5 sets of 10
Barbell Shrugs: 135x15, 225x10, 315x10, 405x8, 495x5
Hammer Curls: 2 sets of 12
I felt pumped like crazy after this session. I'll throw these in on a consistent basis. I think developing overall solid muscle mass especially in the back will definitely aid in my bench, squat, and deadlift, not to to mention my overall strength. Training Raw has been fairly fun, perhaps I should do a raw meet or something? I dunno? It could be an idea for the Freaks to go out and lift raw, should be interesting. Today is me going back to my old school routine of 4 days a week, should be good stuff!
11/14/08
11/13/2008 Island Strength
Assist Day
DB Bench Press
35x10, 50x10, 85x10, 85x9, 85x7
DB Flyes
30x10 3 Sets
Band-Assisted Pull-ups
3 Sets of 5
Skulls
65x10, 85x10
Rolling Extentions
40x15
Going on vacation tomorrow, so a
real deload week is coming up. A build-up
leading to a raw 300 bench starts when
I get back. Or 315.
DB Bench Press
35x10, 50x10, 85x10, 85x9, 85x7
DB Flyes
30x10 3 Sets
Band-Assisted Pull-ups
3 Sets of 5
Skulls
65x10, 85x10
Rolling Extentions
40x15
Going on vacation tomorrow, so a
real deload week is coming up. A build-up
leading to a raw 300 bench starts when
I get back. Or 315.
11/13/08
T-Bone Strength 11/12/08
M.E. Squat/Deadlift
Raw Box Squats: 135x3, 225x3, (2 sets), 315x3 (2 sets), 405x3 (4 sets), 495x2 (1 set), 315x5 with extra long pause at bottom (1 set)
Deadlift from the floor: worked up to 455x3 without a belt then did 4 singles with 405
Leg Press: 1000x12 (5 sets)
Seated Calf Raise: 5 sets of 10
Leg Curls: 3 sets of 10
Abs so lutely hate training abs!
Good workout all around. I feel like I'm getting stronger already. I really think this raw work is going to help in the long run. I'm going to easily hit a raw 600 squat in the near future for reps so everything is right on schedule!
Raw Box Squats: 135x3, 225x3, (2 sets), 315x3 (2 sets), 405x3 (4 sets), 495x2 (1 set), 315x5 with extra long pause at bottom (1 set)
Deadlift from the floor: worked up to 455x3 without a belt then did 4 singles with 405
Leg Press: 1000x12 (5 sets)
Seated Calf Raise: 5 sets of 10
Leg Curls: 3 sets of 10
Abs so lutely hate training abs!
Good workout all around. I feel like I'm getting stronger already. I really think this raw work is going to help in the long run. I'm going to easily hit a raw 600 squat in the near future for reps so everything is right on schedule!
11/12/08
T-Bone Strength 11-11-08
Bench Day
Raw Full Range: Barx10, 135x5, 225x3, 315x2, 335x2, 355x2, 365x2, 385x0 (Just didn't have it in me today)
Dumbbell Bench: 80x23, 90x16, 100x12
Rack Lockouts: 135x5, 225x3, 315x3, 405x3, 500x2, 525x1, 405x5w/close grip, 365x8w/close grip
Pulldowns: 4 sets of 10
Rear Delt Machine: 3 sets of 10
Great to be benching again, my shoulder is a bit sore, but nothing out of the ordinary. Lockout Strength is getting there as is the raw strength. I'll more than likely hit 455 raw I'd say by March 2009 is my goal. Right now I'm just trying to build back up. I weighed in at a light 290 this morning, the lightest I've weighed in a very very long time. I hope to be a big 308 for my next show. I'll raw bench 500 pounds by the end of 2009 you heard it here first!
Raw Full Range: Barx10, 135x5, 225x3, 315x2, 335x2, 355x2, 365x2, 385x0 (Just didn't have it in me today)
Dumbbell Bench: 80x23, 90x16, 100x12
Rack Lockouts: 135x5, 225x3, 315x3, 405x3, 500x2, 525x1, 405x5w/close grip, 365x8w/close grip
Pulldowns: 4 sets of 10
Rear Delt Machine: 3 sets of 10
Great to be benching again, my shoulder is a bit sore, but nothing out of the ordinary. Lockout Strength is getting there as is the raw strength. I'll more than likely hit 455 raw I'd say by March 2009 is my goal. Right now I'm just trying to build back up. I weighed in at a light 290 this morning, the lightest I've weighed in a very very long time. I hope to be a big 308 for my next show. I'll raw bench 500 pounds by the end of 2009 you heard it here first!
11/10/08
11/10/2008 Island Strength
Bench Day
One Board Press, Raw
Bar, 135x5 2 Sets, 185x1, 225x2,
1-Board: 275x1, 290x1*
Full ROM BP S/W
255x4 miss 5th rep
Face Pulls
110x15, 150x15 3 Sets
Tates
35x10, 65x10*, 50x12
290 1-Board was easy, the
miss on 5th rep w/255 was
a technical issue. Fun Stuff
One Board Press, Raw
Bar, 135x5 2 Sets, 185x1, 225x2,
1-Board: 275x1, 290x1*
Full ROM BP S/W
255x4 miss 5th rep
Face Pulls
110x15, 150x15 3 Sets
Tates
35x10, 65x10*, 50x12
290 1-Board was easy, the
miss on 5th rep w/255 was
a technical issue. Fun Stuff
11/9/08
11/09/2008 Island Strength
Change of Routine after Deload Week
Going on vacation 16th - 22nd. So starting
on the 24th, my M.E. Day will look like this:
1) Boards up to a 1-rep raw max, stop.
2) (a) 10 Singles with 90%. Once this is accomplished:
(b) 10 Doubles with 90%. Once I get that:
(c) 10 Triples with the same weight.
I expect to get 10 singles the first time out. How long it
will take to get 10 sets of 3 with 90% of my raw max I
don't know. I'll go until I fail and try to improve on that
every M.E. Day. I don't know if this is too much volume,
I may have to adjust my Assist Day to avoid over-training.
3) Upper-Back
4) Triceps
Assist Day and GPP Day will remain the same.
300 Raw is going to fall!!
Going on vacation 16th - 22nd. So starting
on the 24th, my M.E. Day will look like this:
1) Boards up to a 1-rep raw max, stop.
2) (a) 10 Singles with 90%. Once this is accomplished:
(b) 10 Doubles with 90%. Once I get that:
(c) 10 Triples with the same weight.
I expect to get 10 singles the first time out. How long it
will take to get 10 sets of 3 with 90% of my raw max I
don't know. I'll go until I fail and try to improve on that
every M.E. Day. I don't know if this is too much volume,
I may have to adjust my Assist Day to avoid over-training.
3) Upper-Back
4) Triceps
Assist Day and GPP Day will remain the same.
300 Raw is going to fall!!
11/8/08
11/08/2008 Island Strength
GPP
Muscle Snatch
Bar, 65x5, 85x3 2 Sets, 95x3 3 Sets
KB Swngs 2 Sets of 12
It'll get better...
Muscle Snatch
Bar, 65x5, 85x3 2 Sets, 95x3 3 Sets
KB Swngs 2 Sets of 12
It'll get better...
11/6/08
T-Bone Strength 11/6/08
While the economy gets weaker I get stronger!
Shoulder rehab stuff
Standing Push Presses: Worked up to 250x1, then did 185x5, 155x12
Front Squats: 135x5, 185x5, 225x3, 275x3, 315x3
Incline Bench: Worked up to 275x8
Close Grip Pulldowns: 5x8
I can bench with no pain in my shoulder! Given its incline, doesn't mean this isn't a good sign. Its all about the benchin baby!
Shoulder rehab stuff
Standing Push Presses: Worked up to 250x1, then did 185x5, 155x12
Front Squats: 135x5, 185x5, 225x3, 275x3, 315x3
Incline Bench: Worked up to 275x8
Close Grip Pulldowns: 5x8
I can bench with no pain in my shoulder! Given its incline, doesn't mean this isn't a good sign. Its all about the benchin baby!
11/4/08
T-Bone Strength 11-4-08
Explosive Strength Day/M.E. Deadlift
Rack Pulls: Barx5, 135x3, 315x3, 405x3, 495x3, 585x2, 635x1 (missed second rep)
495x6, 545x1
Power Shrugs: 405x5 (5 sets)
Dumbbell Snatches: 105lb Dumbbell for 10 doubles, each arm
Abs: 6 total sets
Got the job done. I really think if I improve my explosive strength it will benefit me long term. I am a complete believer in what Louie Simmons Says: You never want to move a heavy weight slow. The 495x6 was a pr and felt like a toy. I'll be on the island this weekend to observe Veterans Day. I may bench there who knows?
Rack Pulls: Barx5, 135x3, 315x3, 405x3, 495x3, 585x2, 635x1 (missed second rep)
495x6, 545x1
Power Shrugs: 405x5 (5 sets)
Dumbbell Snatches: 105lb Dumbbell for 10 doubles, each arm
Abs: 6 total sets
Got the job done. I really think if I improve my explosive strength it will benefit me long term. I am a complete believer in what Louie Simmons Says: You never want to move a heavy weight slow. The 495x6 was a pr and felt like a toy. I'll be on the island this weekend to observe Veterans Day. I may bench there who knows?
11/3/08
11/03/2008 Island Strength
Bench Day
Raw 2-Board Press
Bar, 135x5 2 Sets, 225x3,
2-Board: 275x3, 295x2
Full ROM BP W/Dbl Minis
165x5*
Face Pulls
4 Sets of 15
Close-grip 4-Board
300x2
Panora Press
5 Sets of 8 110-150lbs
One 5lb PR on 5RM BP w/Bands, barely got 2 reps
with 295 on 2-board, same with close-grip 4-board
at 300.
Doin' the work.
Raw 2-Board Press
Bar, 135x5 2 Sets, 225x3,
2-Board: 275x3, 295x2
Full ROM BP W/Dbl Minis
165x5*
Face Pulls
4 Sets of 15
Close-grip 4-Board
300x2
Panora Press
5 Sets of 8 110-150lbs
One 5lb PR on 5RM BP w/Bands, barely got 2 reps
with 295 on 2-board, same with close-grip 4-board
at 300.
Doin' the work.
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