Bench Day
Big T wanted to do something a little different.
Raw Reverse Band 2&3 Board Presses.
Bar, Add reverse Green (Woodys) Bands:
225x5, 315x3, 335x2, Add 3-Board: 405x1*
Go to 2-Board: 405x0, 335x7 pause long
enough to take off 20lbs, 315x3.
Face Pulls
100x15 4 Sets
Rolling Extentions
30x10, 65x6x6*
Lots of fun. Tony displayed lots of power
as always. I'm going to deload from pressing
movements until next Monday - take a shot
at a raw 300.
12/29/08
12/26/08
12/26/2008 Island Strength
Assist Day
Standing Military Press
Bar, 135x3, 155x1, 175x1,
160x1 8 Singles*
JM Press
Bar, 135x6, 145x6, 160x6 4 Sets*
DB Rows
KBx15, 75x15 2 Sets
Standing Military Press
Bar, 135x3, 155x1, 175x1,
160x1 8 Singles*
JM Press
Bar, 135x6, 145x6, 160x6 4 Sets*
DB Rows
KBx15, 75x15 2 Sets
12/25/08
12/25/2008 Island Strength
Random Thoughts about Weight-training and the Internet
Little or nothing is new, at least about training. Gear,
supplements, equipment. There have been a few innovations
that are helpful. Even those are probably not new. I made the
mistake of posting on a popular training forum about benching
300lbs. Outlined my current training and goals, etc. I knew it
was a mistake. Next thing I know some kid who thinks Bob
Bednarski is the President of Poland asks, "wheres the squats
and deads?". It's a thread about benching 300! So I'm a wise
guy and a bit of a hardnose so I ask him if he snatches, my
best snatch being 225. I figure if he can be random so can I.
BTW: If you look at many of the radical new training concepts
on the net, they all resemble 4 or 5 popular training schools
of thought. Regurgitated and tweaked, over and over. Mine
being no different. In fact I plan to include some Bill March
type isometrics in my next training cycle. Maybe even Perry
Rader type 20-rep squats.
I don't squat (right now). Merry Christmas.
Little or nothing is new, at least about training. Gear,
supplements, equipment. There have been a few innovations
that are helpful. Even those are probably not new. I made the
mistake of posting on a popular training forum about benching
300lbs. Outlined my current training and goals, etc. I knew it
was a mistake. Next thing I know some kid who thinks Bob
Bednarski is the President of Poland asks, "wheres the squats
and deads?". It's a thread about benching 300! So I'm a wise
guy and a bit of a hardnose so I ask him if he snatches, my
best snatch being 225. I figure if he can be random so can I.
BTW: If you look at many of the radical new training concepts
on the net, they all resemble 4 or 5 popular training schools
of thought. Regurgitated and tweaked, over and over. Mine
being no different. In fact I plan to include some Bill March
type isometrics in my next training cycle. Maybe even Perry
Rader type 20-rep squats.
I don't squat (right now). Merry Christmas.
12/22/08
12/22/2008 Island Strength
Bench Day
Raw Bench
Bar, 135x5 2 Sets, 185x2, 225x2,
270x1 10 Singles*
Modified Face Pulls
100x15 3 Sets, 120x15
Rolling Extentions
35x10, 65x10* 2 Sets*
Rope Push-Downs
140x10
5Lb PR on the 10 Singles. Had to hurry
through on the extentions. Did push-downs
for shits and grins.
Raw Bench
Bar, 135x5 2 Sets, 185x2, 225x2,
270x1 10 Singles*
Modified Face Pulls
100x15 3 Sets, 120x15
Rolling Extentions
35x10, 65x10* 2 Sets*
Rope Push-Downs
140x10
5Lb PR on the 10 Singles. Had to hurry
through on the extentions. Did push-downs
for shits and grins.
12/18/08
12/18/2008 Island Strength
Assist Day
Push Press
Bar, 135x3 2 Sets, 155x1, 185x1,
Miss 205, Miss 205, 7 Singles w/165
Rows
53lb KB x15, 70x15 3 Sets
JM Press
135x6, 145x6, 150x6 4 Sets
Can't believed I missed 205! It was
more technical than a strength issue. I
had it too far out in front. It's great to
be lifting overhead again though. Can't
wait to do 10 singles with 270 Monday!
Push Press
Bar, 135x3 2 Sets, 155x1, 185x1,
Miss 205, Miss 205, 7 Singles w/165
Rows
53lb KB x15, 70x15 3 Sets
JM Press
135x6, 145x6, 150x6 4 Sets
Can't believed I missed 205! It was
more technical than a strength issue. I
had it too far out in front. It's great to
be lifting overhead again though. Can't
wait to do 10 singles with 270 Monday!
12/15/08
12/15/2008 Island Strength
Bench Day
Raw 4-3-2 Boards w/Dbl Monster Minis
Bar, 135x5 2 Sets, Add Dbl m-minis,
4-Board: 135x3, 185x3, 205x3, 225x3*
3-Board: 205x3*
2-Board: 185x3*
Modified Face Pulls
80x15, 100x15, 110x15, 120x15
Rolling Extentions
35x8, 65x6 4 Sets*, 50x12
BB Shrugs
135x15, 245x15 3 Sets
Getting there.
Raw 4-3-2 Boards w/Dbl Monster Minis
Bar, 135x5 2 Sets, Add Dbl m-minis,
4-Board: 135x3, 185x3, 205x3, 225x3*
3-Board: 205x3*
2-Board: 185x3*
Modified Face Pulls
80x15, 100x15, 110x15, 120x15
Rolling Extentions
35x8, 65x6 4 Sets*, 50x12
BB Shrugs
135x15, 245x15 3 Sets
Getting there.
T-Bone Strength Last Couple of Sessions
With having 2 weeks worth of finals, I haven't had time to update, figured I would today...
M.E. Squat/Deadlift December 9th, 2008
Box Squats: 135x5, 225x3, 315x3, 405x3,(threw on briefs), 495x3, 545x2
Threw on TRX (straps down) 585x2, 635x1, (Pulled Straps up) 675x1 (Got down to the box and back up! its a plus with this suit!)725x1 (Didn't get low enough on the box), 765x0 (Just didnt have it in me!)
Sumo Deadlifts (5RM): 135x5, 225x5, 315x5, 365x5, 405x4 (just missed 5th rep)
Leg Press: 5 sets of 12
Glute Ham Raise: 3 sets of 8
Abs: 2 sets of 20 (pulldown abs)
Bench Accessory December 10th, 2008
Floor Press w/dumbbells: 90x15 (stupid easy), 100x10, 115x10, 125x7
T-Bar Rows: Worked up to 6 plates for 8 reps
Pullover Machine (Yeah what the hell right?): 2 sets of 8, really good stretch
Seated Rows: 5 sets of 10
Skull Crushers: 2 sets of 12
Hammer Curls: 2 sets of 12
D.E. Squat/Deadlift
Full Squats in Briefs only: 385x2 (8 sets)
Conventional Deadlifts: 365x2 (8 sets)
RDL's: 3 sets of 8
Lying Hamstring Curls: 3 sets of 8
Grip Work
Solid week of training considering my schedule. I'll be back on the island on the 20th for a good and much needed vacation. I hope to get some good training in while I'm there. All this raw work has paid off but at the same time I'm getting way more sore than I should be which could be an indication of either over training or that its time to get back in the gear. 675 on the squat went really easy, no problems on it whats so ever. I plan on my openers for the state meet as of right now being:
622 squat
418-445 bench
501 deadlift
All of these are stupid easy in training and I plan on going for at least 1800 at this upcoming USPF State meet. I hope I'm able to pull 585 at this meet, I've pulled it with straps I just need to get my grip up to par.
M.E. Squat/Deadlift December 9th, 2008
Box Squats: 135x5, 225x3, 315x3, 405x3,(threw on briefs), 495x3, 545x2
Threw on TRX (straps down) 585x2, 635x1, (Pulled Straps up) 675x1 (Got down to the box and back up! its a plus with this suit!)725x1 (Didn't get low enough on the box), 765x0 (Just didnt have it in me!)
Sumo Deadlifts (5RM): 135x5, 225x5, 315x5, 365x5, 405x4 (just missed 5th rep)
Leg Press: 5 sets of 12
Glute Ham Raise: 3 sets of 8
Abs: 2 sets of 20 (pulldown abs)
Bench Accessory December 10th, 2008
Floor Press w/dumbbells: 90x15 (stupid easy), 100x10, 115x10, 125x7
T-Bar Rows: Worked up to 6 plates for 8 reps
Pullover Machine (Yeah what the hell right?): 2 sets of 8, really good stretch
Seated Rows: 5 sets of 10
Skull Crushers: 2 sets of 12
Hammer Curls: 2 sets of 12
D.E. Squat/Deadlift
Full Squats in Briefs only: 385x2 (8 sets)
Conventional Deadlifts: 365x2 (8 sets)
RDL's: 3 sets of 8
Lying Hamstring Curls: 3 sets of 8
Grip Work
Solid week of training considering my schedule. I'll be back on the island on the 20th for a good and much needed vacation. I hope to get some good training in while I'm there. All this raw work has paid off but at the same time I'm getting way more sore than I should be which could be an indication of either over training or that its time to get back in the gear. 675 on the squat went really easy, no problems on it whats so ever. I plan on my openers for the state meet as of right now being:
622 squat
418-445 bench
501 deadlift
All of these are stupid easy in training and I plan on going for at least 1800 at this upcoming USPF State meet. I hope I'm able to pull 585 at this meet, I've pulled it with straps I just need to get my grip up to par.
12/11/08
12/11/2008 Island Strength
Assist Day
Standing Military Press
Bar, 135x3, 155x1, 180x1*,
8 Singles with 155
KB Rows
4 Sets of 15
JM Press
135x6, 145x6 5 Sets
Nice strict PR on the military press. I like the
heavy singles. Takes awhile to get done.
Standing Military Press
Bar, 135x3, 155x1, 180x1*,
8 Singles with 155
KB Rows
4 Sets of 15
JM Press
135x6, 145x6 5 Sets
Nice strict PR on the military press. I like the
heavy singles. Takes awhile to get done.
12/9/08
T-Bone Strength 12/8/08
Bench Day
Worked a lot on my set up. After watching an instructional video of westside on bench set up and range of motion on the bench I took a good part of my training and devoted it to working my set up and enhancing my technique.
Worked up to 315 for around 15 singles, weight wasnt at all difficult in anyway shape or form, however, its a great training tool working my set up. With the help of a buddy of mine he was able to measure my range of motion and, my range of motion went from 20 inches to 8 after some tweaks. One doesn't necessarily have to have a big belly to have a limited range of motion. Should be interesting to see what I can do in a shirt.
Pec Dec: 3 sets of 20
Pushdowns: 1 set of 40 w/100lbs
Rear Delt Machine: 4 sets of 10
1 set of hammer curls to failure w/80 lb dumbbells
I kept this session relatively light and worked with very high repetitions for getting much needed blood and recouperation for my muscles to strengthan and grow. Its amazing how easy 315 felt and how cool it was to only need to move it with that short of a rom. Plus in USPF rules with the extra long pause having that limited range of motion really helps in being able to push more weights. I'll continue to work on this as the days go by and I'll keep this week relatively light and high rep just for recouperation purposes and I'll start my prep for the California State Championships next week. The shows on the 28th of March so I gotta be ready. I might just do the bench only meet at the fit expo who knows?
Worked a lot on my set up. After watching an instructional video of westside on bench set up and range of motion on the bench I took a good part of my training and devoted it to working my set up and enhancing my technique.
Worked up to 315 for around 15 singles, weight wasnt at all difficult in anyway shape or form, however, its a great training tool working my set up. With the help of a buddy of mine he was able to measure my range of motion and, my range of motion went from 20 inches to 8 after some tweaks. One doesn't necessarily have to have a big belly to have a limited range of motion. Should be interesting to see what I can do in a shirt.
Pec Dec: 3 sets of 20
Pushdowns: 1 set of 40 w/100lbs
Rear Delt Machine: 4 sets of 10
1 set of hammer curls to failure w/80 lb dumbbells
I kept this session relatively light and worked with very high repetitions for getting much needed blood and recouperation for my muscles to strengthan and grow. Its amazing how easy 315 felt and how cool it was to only need to move it with that short of a rom. Plus in USPF rules with the extra long pause having that limited range of motion really helps in being able to push more weights. I'll continue to work on this as the days go by and I'll keep this week relatively light and high rep just for recouperation purposes and I'll start my prep for the California State Championships next week. The shows on the 28th of March so I gotta be ready. I might just do the bench only meet at the fit expo who knows?
12/8/08
12/08/2008 Island Strength
Bench Day
Raw Bench
Bar, 135x5 2 Sets, 185x2, 225x2,
Singles: 265* x 1 x 10
Modified Face Pulls
70x10, 80x10, 90x15, 100x15
Rolling Extensions
55 x 6 x 6*
BB Shrugs
135x15, 225x15 x3
The singles are teaching me about my
(raw) setup and about where my weak
areas are. Didn't come close to missing,
and took enough time to rest but not
like 5-minutes. Maybe 2-3 minutes. It's
easy to see why Hepburn had an alternate
set/rep scheme when this one went stale. I
intend to stay with this until mid Jan. 300 raw
will not only fall, it'll be a brief notation on the
way to 315.
Raw Bench
Bar, 135x5 2 Sets, 185x2, 225x2,
Singles: 265* x 1 x 10
Modified Face Pulls
70x10, 80x10, 90x15, 100x15
Rolling Extensions
55 x 6 x 6*
BB Shrugs
135x15, 225x15 x3
The singles are teaching me about my
(raw) setup and about where my weak
areas are. Didn't come close to missing,
and took enough time to rest but not
like 5-minutes. Maybe 2-3 minutes. It's
easy to see why Hepburn had an alternate
set/rep scheme when this one went stale. I
intend to stay with this until mid Jan. 300 raw
will not only fall, it'll be a brief notation on the
way to 315.
12/5/08
T-Bone Strength 12/4/08
DE Squat/Deadlift
Box Squats rrrrraaaawwww!:315 8 sets of 2
Deadlifts from the floor: 315 10 singles
Lying Hamstring Curls: 5 sets of 10
Grip Work: Dumbbell hex holds x 3 sets per hand
Bodyweight hangx2
Abs
Short sweet and to the point!
Box Squats rrrrraaaawwww!:315 8 sets of 2
Deadlifts from the floor: 315 10 singles
Lying Hamstring Curls: 5 sets of 10
Grip Work: Dumbbell hex holds x 3 sets per hand
Bodyweight hangx2
Abs
Short sweet and to the point!
12/4/08
12/04/2008 Island Strength
Assist Day
Push Press
Bar x10 2 sets, 135x3, 155x1, 175x1,
195x1, 155x1x7
DB Rows
55x15, 65x15 2 Sets
JM Press
135x6x6
Overhead lifting is so much fun! I'll
get some big jumps in the weeks ahead.
JMs are a funny bird... I seem to do them
different from workout to workout. Strict, not
so strict, kind like an over tucked bench press.
So it's hard to track progress. Tonights were strict
like partial skulls. I'll try to stick to that. Monday
I do the Hepburn 10-singles w/o, oh yeah!
Push Press
Bar x10 2 sets, 135x3, 155x1, 175x1,
195x1, 155x1x7
DB Rows
55x15, 65x15 2 Sets
JM Press
135x6x6
Overhead lifting is so much fun! I'll
get some big jumps in the weeks ahead.
JMs are a funny bird... I seem to do them
different from workout to workout. Strict, not
so strict, kind like an over tucked bench press.
So it's hard to track progress. Tonights were strict
like partial skulls. I'll try to stick to that. Monday
I do the Hepburn 10-singles w/o, oh yeah!
T-Bone Strength Past Two Workouts
M.E. Deadlift December 2nd 2008
Rack Pulls (Just Below the knee): 135x5, 225x5, 315x3, 405x1, 495x3, 585x2, 675x2*, 725x1**, 765x0miss, 585x5
Dumbbell Rows: 100x10, 125x15 (3 sets)
Double Underhand Pulldowns: 3 sets of 10
Some Back Machine Thing a magig?: 1 set of 25 with 3 plates per side
Pullover Machine for lat stretch: 1 set of 30
Great session for me and a confidence booster like none other. I was able to get the 675x2 without straps which means my grip is getting there. 725 literally felt like my arms were going to rip off but I'm taking an old school Chuck Vogelpohl approach and forcing myself to strain. I was super surprised that I almost got 765 but I really didn't want to hitch so I just let it go (I wore straps on 725 and 765) and then the 585 was just a piece of cake. I really have a feeling I'll hit a big total this upcoming year. My last full meet was such a disappointment that I'm positive I'm going to regain my state championship, my national championship, and take my first world title in 2009.
M.E. Bench December 3rd, 2008
Floor Press: 135x5, 225x5, 275x5, 315x5, 365x2, 405x2*(I think this is a pr?), 415x1 (UGLY)
Dumbbell Bench: 60x20, 80x12, 100x10 (2 sets), 115x5
Skull Crushers super set with pushdowns: 4 sets of 12
Regular Double Overhand Pulldowns: 2 sets of 10
Rear Delt Machine: 2 sets of 25
Really had a big pump going on during this session. I'm noticably leaner and more dense in my upper body. My back is wider and my arms are about an inch bigger than before. 415 was mega ugly, it came down wicked fast and didnt have the chance to lower it as I had planned and I had to basically use pure horsepower to get the thing up but I did. I'm fairly pleased with my progress. Training raw in the offseason is definitley the way to go. I plan on by 2009-2011 having a 495 raw bench which I think is a fairly realistic long term goal as is my elite total that I want. Its as Big James Henderson has said before:" If you just take your time, and train right, you don't need all that other stuff like shirts or drugs, your strength will come, you just have to train right". I'm training right, but I have to confess, I'll be wearing a shirt when I bench in competition :P A solid session and today I'll top it off with speed squats and deadlifts.
Rack Pulls (Just Below the knee): 135x5, 225x5, 315x3, 405x1, 495x3, 585x2, 675x2*, 725x1**, 765x0miss, 585x5
Dumbbell Rows: 100x10, 125x15 (3 sets)
Double Underhand Pulldowns: 3 sets of 10
Some Back Machine Thing a magig?: 1 set of 25 with 3 plates per side
Pullover Machine for lat stretch: 1 set of 30
Great session for me and a confidence booster like none other. I was able to get the 675x2 without straps which means my grip is getting there. 725 literally felt like my arms were going to rip off but I'm taking an old school Chuck Vogelpohl approach and forcing myself to strain. I was super surprised that I almost got 765 but I really didn't want to hitch so I just let it go (I wore straps on 725 and 765) and then the 585 was just a piece of cake. I really have a feeling I'll hit a big total this upcoming year. My last full meet was such a disappointment that I'm positive I'm going to regain my state championship, my national championship, and take my first world title in 2009.
M.E. Bench December 3rd, 2008
Floor Press: 135x5, 225x5, 275x5, 315x5, 365x2, 405x2*(I think this is a pr?), 415x1 (UGLY)
Dumbbell Bench: 60x20, 80x12, 100x10 (2 sets), 115x5
Skull Crushers super set with pushdowns: 4 sets of 12
Regular Double Overhand Pulldowns: 2 sets of 10
Rear Delt Machine: 2 sets of 25
Really had a big pump going on during this session. I'm noticably leaner and more dense in my upper body. My back is wider and my arms are about an inch bigger than before. 415 was mega ugly, it came down wicked fast and didnt have the chance to lower it as I had planned and I had to basically use pure horsepower to get the thing up but I did. I'm fairly pleased with my progress. Training raw in the offseason is definitley the way to go. I plan on by 2009-2011 having a 495 raw bench which I think is a fairly realistic long term goal as is my elite total that I want. Its as Big James Henderson has said before:" If you just take your time, and train right, you don't need all that other stuff like shirts or drugs, your strength will come, you just have to train right". I'm training right, but I have to confess, I'll be wearing a shirt when I bench in competition :P A solid session and today I'll top it off with speed squats and deadlifts.
12/1/08
12/01/2008 Island Strength
Bench Day
4-3-2- Board Press w/Small Bands (Doubled)
Bar, Added Blue Bands:
4-Board
Bar x5, 95x5, 135x3, 155x3
3-Board
135x3, 155x3
2-Board
135x3
Modified Face-pulls
60x10,70x10,80x10,90x10
Rolling Extensions
25x10, 55x6 4 Sets, 45x12
DB Shrugs
85x15 4 Sets
Bands are really alot of fun! Interesting
that the 3-board was easier than the 4-board.
Face-pulls were modified by using a palms
facing grip on the rope and pulling until even
with and above the shoulders.
4-3-2- Board Press w/Small Bands (Doubled)
Bar, Added Blue Bands:
4-Board
Bar x5, 95x5, 135x3, 155x3
3-Board
135x3, 155x3
2-Board
135x3
Modified Face-pulls
60x10,70x10,80x10,90x10
Rolling Extensions
25x10, 55x6 4 Sets, 45x12
DB Shrugs
85x15 4 Sets
Bands are really alot of fun! Interesting
that the 3-board was easier than the 4-board.
Face-pulls were modified by using a palms
facing grip on the rope and pulling until even
with and above the shoulders.
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