12/26/2009 Island Strength

Tricep Day

Reverse Band JM Press

225x3

10 Sets of 3 w/235

Tonnage: 7,050lbs

1-Arm Incline Extensions

30x15 (R), 30x10 +5 sloppy ass reps (L)

DB Rows

65x10 3 Sets

KB Rows

1 Set of 10

Face Pulls

70x12

90x12 2 Sets

Tony

Rev-Band JM Press

10 Sets of 3 w/315

Tonnage: 9,450lbs

1-Arm Incline Extensions

30x15

35x5(?)

BB 5-Board

275x5

Getting Strong(er)

12/24/2009 Island Strength

Bench Day

Rev-Band Bench + Opposing Minis

225x3

275x3

9 Sets of 3 w/315

1 Set of 3 w/335

Tonnage: 9,510lbs

Cable Crossovers

70x15 2 Sets

Lat Stretch

2 Sets of 20

Band Goodmornings

1 Set of 10

Tony

Rev-Band Bench + Opposing Minis

9 Set of 3 w/365

1 Set of 3 w/405

Tonnage: 11,070lbs

Cable Crossovers

2 Sets of 15

Other Stuff Too Prolly

Merry Christmas!!

12/19/2009 Island Strength

Tricep Day

JM Press
Bar
95x5
135x3
155 10 Sets of 3

Tonnage: 4650lbs.

1-Arm Incline Extension
25x20

Tony
JM Press
205 10 Sets of 3

Tonnage: 6,150lbs.

1-Arm Incline Extension
30x5
20x12

Getting Stronger.

12/18/2009 Island Strength

Upper-Back Day

CG Pull-downs w/Band
8 Sets of 10

Seated Power Cleans w/fat grips
25x12 3 sets

Tony

CG Pull-downs w/bands
8 Sets of 10

Seated Power Cleans w/fat grips
25x12 3 Sets

Pull_Downs to Chest

12/17/2009 Island Strength

Bench Day

Floor Press

215 10 Sets of 3 (about 78%)

Tonnage: 6,450lbs.

Tony

Floor Press

305 10 Sets of 3

Tonnage: 9150lbs.

Great to be training again.

T-Bone Strength 12/12/09

Triceps Day

Floor Pin Press
Barx10
135x5
225x5
315x5
365x5
405x3
455x3
495x3 (2 sets)

Floor Skull Crushers: 3 sets of 10

Pushdowns: 3 sets of 10

3 way shoulders: 1 cycle of 10 reps per side.

Short sweet and to the point today. Yesterday I spent the majority of my training experimenting with my new fat grips. They are TOUGH let me tell you. I did rows with them as well as shoulder presses with the barbell and they made them double tough. I know Steve did some stretching yesterday and that is all I saw him do. None of the weights today were heavy at all and my range of motion was very short concentrating on my weakest part of my bench my lockout. I'm fairly sure that if I concentrate on my lockout and developing solid muscle mass overall I can straighten this lockout problem on the road to 600lbs.

12/10/2009 Island Strength

Recovery Day

DBBP

25x10

55x20

55x20

55x15

Tony

Speed Bench w/3-Board

225x3

275x3 6 Sets

Other Stuff Too

Getting back at it...slowly.

12/06/2009 Island Strength

2009 AAU Worlds

1st: 347 Good
2nd: 374 Good
3rd: 402 Miss

1st Place 275lbs , 50-59

Big T

1st: 501 Good
2nd: 524 Miss (Head movement(?) and uneven)
3rd: 524 Miss

2nd Place SHW, Open (Behind Mike Womack)

Lots of fun in Laughlin. Thanks to my brother
Stan for his help. Love you bro. Martin Drake
ran a smooth meet. A real nice guy.

11/29/2009 Island Strength

2010 Planning

So while we're healin up for the
AAU Worlds in Nevada next week...

Here's a rough outline of a basic raw
strength cycle Dec 17th thru Feb 20th. This
gives us plenty of time to get get back into
our shirts for the March 27th USPF Meet.

First, the goal is to strengthen the shirted
bench with raw work. We'll do that by
working the mid range with the Floor
Press and the top end with an Enhanced
Reverse-Band Press. We'll go a bit old-school
with a De-load week of D.E. and R.E. work
every 4th week. For now, here's the deal...

M.E. Movements (High Sets, Low Reps)
Week One: Floor Press 8x3
Week Two: E.R.B. Bench 8x3
Week Three: Floor Press w/M-Mini 8x3
Week Four: Speed Bench w/M-Mini 8x3@45-55%

Back Day (Lots of volme)
Week One: CG Pull-Downs
Seated DB Cleans
Week Two: Bench-grip Pull-Downs
Face Pulls
Week Three: DB Rows
Side/Rear Laterals
Week Four: Cable Upright Rows
Face Pulls

Tricep Day (Hvy 3x3 1st-movement, 5x8 2nd)
Week One: JM Press
1-Arm Extensions
Week Two: Rev-Band JM Press
Band JM's
Week Three: 1-Arm JM Press
Skulls
Week Four: DB Push-ups w/Boards and Bands

Enhanced Rev-Band Bench: Adding choked minis
against the reversed green-bands. Hopefully this
will more closely mimic the assist of a bench shirt
at the chest and the tough lockout as the shirt relaxes.

11/28/2009 Island Strength

Openers and Break'in-in

Bar

135x5 2 sets

185x1

225x1

3-Board: 275x1

48" F-6 "The Chief"

4-Board:315x3

3-Board: 345x2

2-Board: 355x1

1-Board: 355x1

Full Range: 365x1*

(First touch in new shirt)

Incline Tates

25x10

45x10

Push-downs

5-6 sets x5

Face Pulls

2 sets of 15

Tony

Bar

135x5 2 sets

185x3

225x3

315x1

52" Katana

3-Board: 455x3

495x1

2-Board: 540x1

CG Speed Bench

315x3x3

AAU Worlds in 8 days. We're ready.

11/26/09 Island Strength

Bench

Bar

135x5 2 sets

185x1

225x1

3-Board

275x1

Full Range, 50" Titan F6

315x2 5 sets

Happy Thanksgiving! Computer died

a couple weeks ago so this is my first

post in awhile.

T-Bone Strength 11/6/09

Back Day

Shrugs
135x10 (3 sets)
225x10 (2 sets)
315x10 (2 sets)
405x8 w/straps (1 set)

Dumbbell Rows
100x10 (5 sets)

"Chest Supported Rows"
Stackx10 (2 sets)

Facepulls
140x25 (5 sets)

Vogelpohl Rows
140x10 (5 sets)

Seated Dumbbell Shoulder Press
85x10 (2 sets)

I was really out of it this workout. I was just tired but I none of the weights were out of this world heavy. I figured out a very sufficient way and very difficult way to do chest supported rows which I think everyone will like and hate at the same time. Just a little over 3 weeks away for the A.A.U. Worlds and I'm planning a 501 opener which I'm fairly certain I can hit easily.

T-Bone Strength 11/5/09

M.E. Bench

Raw Reverse Bands Full Range
Barx10 for stretch
135x8 again just to stretch
225x5
315x5
365x1
405x1
425x1
455x1
475x1*PR

Close Grip Raw 4 board
315x5
365x5
385x5

Dumbbell Bench for Max Reps
75x44
100x24

Pushdowns w/straight bar for Max Reps
140x50

Shoulder Lateral Raises
20x12
25x12
30x12

Solid session all around. I believe Big Steve is attending his family reunion so I trained alone. I've been wanting to establish a raw reverse band full range max for quite sometime. I'm fairly pleased with how well this session went. Nailed a solid 475 and I was good for maybe 500. I've been walking up and down stairs like crazy at work and I think the extra cardio I'm doing is really helping me with recovery time. Next week I hope that Steve is back because I'm going to hit some stupid number to a 3 board and work it down to a 1 board and then its on to Laughlin, Nevada for the AAU Worlds!

10/31/2009 Island Strength

Lockout Day

Rolling Extensions
20x10
30x10
40x10

Straight Bar Push-downs
100x8
110x8
1120x8
130x8
140x8
150x15

Tony
Reverse-Band 4-Board
Bar
Added Bands
225x5
315x3
405x1
Add Super Katana
475x1
525x1
615x1
685x1*

Raw Pin Press
405x5
475x3*

Nice PR with 685x1.

T-Bone Strength 10/30/09

Upper Back Assistance Day

Shrugs
135x10 (3 sets)
225x10 (2 sets)
315x10 (2 sets)
365x10 (1 set)

Dumbbell Rows
55x12
75x12
100x30* Tied Old PR I believe

Pulldowns
3 sets of 10

Cable Curls (Cuz I felt like it!)
2 sets of 10

Great session. Getting in some really hard work definitely will pay off in the long run! Doing the same exercises like facepulls and Vogelpohl Rows over and over again will only force your body to plateau. I just have become too accustom to doing those exercises I figure I'm going to switch it up a little bit and do some other exercises for a while. Maybe take a Westside approach to my back work in the sense that I'll do some exercises for 2 weeks at a time, then rotate in new exercises. I'm confident it will help me get past 550 to my big time goal of 600 at the USPF State meet next March.

10/30/2009 Island Strength

Upper-Back Day

CG Pull-downs w/added band
4 Sets of 10 superset with

Medium grip Pull-downs
4 Sets of 10

Seated Power Cleans
20x15 2 Sets

10/29/2009 Island Strength

Bench Day

Shirted 3-Board Press
Bar
135x5
185x3
Add 3-Board
225x3
Add 50" Katana
315x3
365x1
405x0
405x0

Got into 48" F-6
315x3 just stretching the shirt
315x3 Hit 4-Board on last rep

225x10

Side and Front Laterals
20x15, 10

Tony
Raw 3-Board

Up to 435x1
455x0

Rep-Out
225x30

Just an off day for me. Still strained
against sorta heavy weight.

10-24-2009 Island Strength

Lockout Day

Reverse-Bands 4-Board
Barx10
Add Bands
225x4
315x3
Add 50" A/S Katana
405x3
475x3*
525x0 Lost it behind my face!
525x1*

Raw Reverse-Band Close Grip
1-Board: 315x5

Reverse-BAnd JM Press
225x10

Incline One-arm Tricep Extension
20x10
30x10 2 sets

Timed Hammers
30-seconds

Tony
Raw Reverse-Band 4-Board
475x3
525x1*

Tates

Seated DB Press

Tony did lots of sets of these, not sure
of the weights. Lots of fun with rubber bands.

10-23-2009 Island Strength

Upper-Back Day

CG Pull-downs
8 Sets of 10

KB Rows
53x20

Seated DB Cleans
15x15 2 sets

Tom

Reverse-Band Bench Press
225x5
275 5 sets of 5

CG Bench
135 x5 2 sets, 1 set of 10

Squats
135x5
225x5
135x10

Dann
Reverse-Band Bench
225x5
Felt a twinge in shoulder and
shut it down.

CG Pull-downs

Seated DB Cleans

Tony
CG Pull-downs
5 sets of 10

DB Rows
100x10

Timed CG Pull-downs
60 seconds

Pretty casual. We'll turn up the heat
next week.

10-22-2009 Island Strength

Bench Day

Dbl Blue Bands
Barx5
Add 3-Board
135x5
Add 50" A/S Katana
225x1*
245x1*
275x1* 70lb PR

DB BP
55x10
85x13

Face Pulls
120x30

Plate Raises
35x10

Tony
185x20 2 Sets

Nice PR. Much stronger shirt so
how much strength gain is difficult
to know.

Tbone Strength Meet WriteUp

A very well ran meet+a bunch of great lifters+a great day on my part= A new SHW bench record!

Warmups went as follows:
Barx5
135x5
225x3
3board
315x1
405x1
Threw on Shirt
455x1

Warm ups went very easy and I mean very easy. Getting a little bit of extra rest really helped. I was very over trained and I needed that extra rest in order to get myself fully in check. Before lifting started I was nervous as all could be, not necessarily because of the weight I was attempting, just because I was competing for the first time since my disaster at Nationals. I had to drink orange juice in order to settle my nerves and settle my stomach.

After I warmed up I found out I was 8th out of 10 lifters to lift.

485 Smoke Show

512 Smoke Show and a new American Record

529 Brought it a little bit high, I pressed it but apparently my right arm wasn't locked out fully so it was a missed lift.

I won the following titles at this meet

Junior Men 20-23 SHW 1st Place
Best Male Junior Lifter
Best Overall Male Lifter
Heaviest Bench Press Lifted at 512

I had a great time at this meet. I have a bunch of hardware to show for it. I have to give a huge thank you to Steve for helping me with my shirt and my warming up and Dann for video taping the event and for just helping out overall.

The plan is to now do the AAU Worlds December 6th in Laughlin, Nevada. Goal for that meet is to get the 551 I wasn't able to attempt at the Monster Bench Meet. I also plan on working with my smaller Super Katana that I recently bought. The ultimate goal would be to bench 584 for me personally but who knows. Now I'll do some light raw work this week and hit it raw for a week or two, then back in the shirt!

BOYB!!!!

10-17-2009 Island Strength

Chatsworth Monster Bench Bash

Tony Cissell
Opener 485 Good

2nd 512 American Record ***********

3rd 529 Locked-out but no lift

Junior Men's Superheavyweight
American Record Holder Anthony Cissell,

Catalina Island Anti-Gravity Freak

10-16-2009 Island Strength

Tricep Day

Superset CG Pull-downs and Rope Push-downs

6-8 Sets

Gettin on the Chatsworth Boat!

10-15-2009 Island Strength

Bench Day
Bar
Add 3-Board
135x5
225x5
275x1
315x1
335x1*
350x1*

Timed DB Bench (30-seconds)
50x27
50x17

Face Pulls
120x20
120x15

Plate Raises
45x10

Dann
Bar
Add 3-Board
135x5
185x3
225x1
245x1
265x0
255x1 Easy

Timed DB Bench
40x19

Face Pulls

Plate Raises
35x7

Tom
DB Bench
40x8
50x8
60x8
65x5

Skull Crushers
65x10 2 Sets

Squats
135x5
225x3

Good Times. Chatsworth tomorrow.

Dann, you can bench 15lbs less than
your 3-board. Triceps are your weak
link right now. Triceps go up and your
bench will go up.

10/9/2009 Island Strength

Tony's Opener

Bar
135x5
225x3
315x1
Add 3-Board
405x1
Add Super Katana
455x1
Full Range w/Commands
485x1 (Opener, fast fast fast)
2nd Attempt off 2-Board
515x1 (Very easy)

Rolling Extensions
25x8 2 sets

Done and Ready. Rest, Eat, Lift.

Steve
CG Pull-downs
8 Sets of 10

Dann
Iron Chamber "240 Column"
190x6
200x4
225x1.75 {Bar Path
210x3
190x6
Total max-effort on Dann's
part as proven by his liver
coming out his left eye socket
on the last set. Took awhile to
get tucked back in. Great job!

CG Pull-downs
Not sure how many

10/10/2009 Island Strength

Lockout Day

Reverse-Band 4-Board Press
Bar 3 sets of 10 {Still sore from Thursday!
Add Reverse-Bands
225x5
275x3
315x3
365x3
405x1
440x1*
465x1*

Reverse-Band JM Press
225x6
275x6

One-Arm Rev-Band JMs
135x5
145x2

Hammer Curls
50x10
25x10

Incline tates
25x18 (30-seconds)

Dann
Reverse-Band 4-Board Press
Bar {Still sore from Thursday
Add Rev-Bands
225x3
275x3
315x3
335x1
350x1*

Rev-Band JMs
225x5 2 sets

One-Arm Rev-Band JMs
135x5?

Incline Tates
Not sure but Tony turned 30-seconds
into 45! BOYBs!!

Ready for Chatsworth.

10/8/2009 Island Strength

Bench Day
Bar
Add Reverse-Bands
225x5
275x3
315x3
365x3
405x3*

Full ROM
225x12

Face Pulls
120x20
140x20

Plate Raises
45x10
45x8

Tony
CG Pull-downs
Pull-downs

The 405x3 was a nice PR as 405x1
was my previous best. Tony takes his
opener and 2nd attempt (to a 2-Board)
tomorrow and shuts it down.

T-Bone Strength 10/2/09 and 10/3/09

Accessory Day 10/2/09

Barbell Shrugs (Just because)
135x10
225x10
315x10
405x10 (3 sets)
315x20

Band Assisted Pull-ups (Again, just because)
40 total reps

Vogelpohl Pulldowns/Rows
10 sets of 10

Behind The Neck Pulldowns (Yeah you guessed it...just because!)
3 sets of 10

Bizarre Bench Day 10/3/09

Raw Bench
Bar
135x3
185x3
225x1
315x1
405x0 STAPLED! WTF?
405X1 Killed it!
225x20
315x5! (I wanted 10 but I'll take 5)

Tate Press
3 sets of 10

Rope Overhead Extensions
3 sets of 10

Pushdowns with Pulldown Bar
3 sets of 10

Band Pullaparts
3 sets of 10

Bicep Curls (What the hell, why not right?)
1 set of 30

I lifted alone these two sessions and I have no idea what Steve did. I freaked out at being stapled with 405 because it felt so easy picking it off the rack I was worried that I somehow became weaker but after I got mad at it enough I killed it the second try. I really want to get double digit repetitions with 315 and I think I'm going to make that a goal after this Chatsworth meet. The goal on the 3rd was to do a heavy reverse band 4 board with my super katana but it just didn't formulate for me to have spotters. I guess I take my opener and second attempt to a 2 board on Thursday/Friday and then after that I think I'm going to take a longer rest than usual because I'm pretty peppered at this point after having peaked for one meet, not being able to lift in it, then having to peak again a little over a month after the fact. My planned lifts at the Chatsworth meet are 485, 512, 529, and if I get a chance at a 4th attempts 540-551. I think those numbers are very doable and I cant wait to get this meet over with because then I'm taking a rest for a week or so and then hitting it raw for awhile.

I need a break from my shirt! :P

////Sorry I missed spotting you T. If it weren't life or death I'd have been there. This situation is nearly completely behind me. Enough said. You missed 405 raw full ROM then made it. No problem. You compete single-ply so WTHC's? Yes, you're slighly overtrained right now as you should be. On Oct 17th you will be rested and much stronger. 485 - 510 - 525 - 550 This is gonna be fun! ////
Island Strength

10/1/2009 Island Strength

Bench Day

3-Board w/Dbl Blue Bands
Bar
135x3
155x3
180x3* 25lb PR

DB BP
75x10
85x10

Face Pulls
120x20 superset x2 with
Plate Raises
35x10

Dann
Curls
DB Press

Tony
3-Board Press
225x3
315x1
405x1
Put on Super Katana
455x1
2-Board Press
485x1
525x1
1-Board Press
525x1*

Face Pulls
10x10

On track.

T-bone Strength 9/26/09

Reverse Band Bench to 5 board

225x12
315x5
405x3
475x1
(Threw on Super Katana)
565x2
600x2 (Very Easy)

Incline Tates
30x15
50x15
65x10 (2 sets)

Pushdowns
3 sets of 12

Band Pull Aparts with Monster Mini
2 sets of 30

Dann
Military Press
Bar
95x5 (4 sets)
95x10

Steve couldn't be with us as he was overtown. 600 was very very easy. Next week I try a max 4-board attempt with the reverse band 4 board press. I fully plan on 650-700 falling. I was shocked at how easy the double was and still am. Got some good accessory work in. The meet is right around the corner and I believe I'm going to get this American Record!!! Dann hit the weights quickly and easily today and he is getting stronger day by day, but isn't that the goal anyway?

9/24/2009 Island Strength

Bench Day
Bar
135x5 2 sets
225x3
265x1
275x1
295x0

DB BP
70x10 3 sets

Dann
Bar
135x5 2 sets
185x1
225x1
245x0 Close! Bar Path
245x0 Gassed
155x15*

Tony
Bar
135x5
225x3
315x1
Add 3-board
405x1
Add Super Katana
475x1
525x1
2-Board
525x1 Easy!

DB BP
70x10 3 sets

Face Pulls
x40

Nearly Ready!

9/20/2009 Island Strength

Deload

Sep 24-26 I'll be deloading with 50-65% and
low volume.

Everybody else will be kicking ass.

9/19/2009 Island Strength

Tricep Day

Standing Military Press
Bar
115x5
135x3
155x1

Rev-Band JMs
225x6
245x6
275x6
285x6*

3-Way Laterals
15x10

Dann

Standing Military Press
Bar
115x3
135x1 2 sets
115x3x3

Rope Push-downs
70 - 150x5
150 - 70x5

Tony

Rev-Band 4-Boards
225x5
315x5
405x3
Put on Super Katana
475x3
525x3
555x3
575x3*

Rev-Band JMs
up to 335x6*

Rolling Extensions

Tony was looking very fast with big
weights. I felt terrible and shut down
militay presses early. JMs went OK.

9/17/2009 Island Strength

Bench Day

Bar
135x5 2 sets
185x1
225x1
245x1
255x5*
225x10
225x10

Face Pulls
100x20
120x20

Dann
Bar
135x5 2 sets
185x1
195x5* Strong!
145x16*

Tony
185x5
225x2
Add 3-Board
315x2
405x1
Add Super Katana
475x1
505x1
2-Board
505x1

Raw BP
225x10 2 sets

Face Pulls

Nice PRs tonight. Tony building
up to smash the Junior Men's
American Record.

9/13/2009 Island Strength

Delts (Done around 11:30pm)

Front-Side-Rear Lateral Raises

10x10 (All 3 angles)
15x10
20x10

Plate Raises
35x6

My delts are weak as heck! The front
and side raises were the hardest. I'm
guessing the face-pulls and other types
of pulls have got my rear delts stronger.
These will replace power cleans on Saturday.
So Military Presses and Lateral Raises on
Saturday. By 2010 I'll have this shored up.

9/11/2009 Island Strength

NEVER FORGET

Triceps and Lats

JMs
Bar
95x6
115x6
140x6
160x6
180x6
190x6

Rope Push-downs
120x5
130x5
140x5
150x5
120x 30-seconds

Dann
JMs
Bar
95x6 4 sets

Rope Push-downs
120x5
130x5
140x5
150x5
120x 30-seconds

Scott
Did the 210 column of the IC W/O

9/10/09 Island Strength

Bench Day

Full ROM Dbl Minis
Bar
95x5
115x5
135x5
175x8*
135x5-3-1
135x12*

Dann
Bar
95x5
115x4
125x4
95x10
65x8

T-Bone
Has a meet in two days. Gonna get
an American Record on 2nd attempt.
How cool is that?

Started using Dark Matter post w/o.

9/5/2009 Island Strength

Push and Pull Day

Military Press
Bar
95x5
115x3
135x3
155x1
185x0
185x0
135x5 3 sets

Power Clean
Bar
135x2 5 sets

Dann
Military Press
Bar
95x5
115x3
135x1
155x0
155x0
115x5 3 sets

Power Cleans
Bar
135x2 5 sets

Scott
Iron Chamber Bench Workout
210 Column
missed a couple reps, made most of 'em

T-Bone
Watched
Out pressed me. BOYB!

I missed a PR w/185 much higher than
I usually do. Tricep territory. Still burnt
from yesterday tricep work. I wouldn't have
it any other way. I'm bench only and don't
compete in the military press. It's a means to
an end.

9/4/2009 Island Strength

Tricep & Upper-Back Day

Rev-Band JMs
Bar
135x6
225x6
245x6
265x6*
275x6*

One-arm DB Incline Tates
20x10
25x10
30x10
20x35 (1-minute)*

CG Pull-downs w/Dbl Mini
120x10 6 sets

Big T
Some JMs
Some Pulls

Dann
CG Rev-Band BP
135x5
185x3
225x1
275x1
315x1*
275x5*

BOYB!!

9/3/2009 Island Strength

Bench Day

Bar
135x5
185x2
225x1
235x9
225x10
205x12

Big T
Opener Day
After Warm-up
Super Katana
480x1 Easy Touch
505 2-Board Easy Press
225x22 Raw

Dann
185 2x2
135x15

Scott
135x10
205x5
I know you did more Scott. Can't remember!

Opener went very easy for Tony, 2nd attempt
off 2-Board easy too. You are ready for a big number.

8/29/2009 Island Strength

Pushes and Pulls

Standing Military Press
Bar
95x5
135x3
145x8
145x7
155x3

Face Pulls
120x10 3 Sets

DB Side Laterals
20x8-7-6-5-4-3-2-1

T-Bone
Up to 225x1 Mil Press

DB Side Laterals
35x8-7-6-5-4-3-2-1

Thats all I remember right now.
We're Bench Only, Bitches!

8/28/2009 Island Strength

Tricep / Upper Back Day

Rev-Band JM Press
Bar
135x10
225x6
235x6
245x6
255x6

Rope Push-downs
120x10
130x10
140x10
150x8

CG Pull-downs w/Dbl Mini Band
120x10 8 Sets

T-Bone
Rev-Band JMs
Up to 315x5

8/27/2009 Island Strength

Bench Day

Bar
135x5
185x2
3-Boards
225x2
315x1
Put on 52" Katana A/S
405x0 Too Low
405x1* Easy!
425x1 35lb PR

Raw 1-Board: 275x3*

Tony
Bar
135x5
185x3
3-Board
225x3
315x2
365x1
Scoop neck Katana
455x1 NT
475x1
500x1 Hit safety bar, still locked out
550x1* Easy 50lb PR!

Raw 1-Board: 315x5

Big Fat PRs! Lotsa fun.

8/22/2009 Island Strength

Broke Down Day

Standing Military Press
Bar
95x5
135x3
155x1
175x1

DB Shrugs
70x25
90x25

Side Laterals
20Lbs x8-7-6-5-4-3-2-1

Tony
Strict Military Press
No Knee drive
No rebound
Up to 205 for reps

Beat up.

8/21/2009 Island Strength

Tricep / Lat Day

Rev-Band JMs
Bar 3x10
Add rev-green bands
135x5
225x6
235x6 2 sets
240x6

One-arm JMs
135x5 4 sets

CG Pull-downs w/Dbl Mini
120x10 2 sets
130x10 2 sets
140x10 4 sets

T-Bone
Hvy DB Rows

CG Pull-downs w/Dbl Mini

Nice inceases on my tricep work. Feeling
stronger.
1

8/20/2009 Island Strength

Bench Day

Bar 3x10
135x5 2 sets
185x1
225x2
245x1
265x3*
225x9
205x10
185x10
185x10

T-Bone
Bar
135
185
225
315
Put on Super Katana
2-Board Press
455x1
475x1
500x1*

High Boards


T-Bone slamming the big
weights today.

8/15/2009 Island Strength

Bednarski Day

High Pulls
Bar
135x5
135x5
185x5
225x5
225x5

Shrugs
225x10
315x10
225x20
225x20 (Snatch Grip)

Military Press
Bar
135x3
155x1
175x0 close miss
135x10

Dann

High Pulls
135x5
135x5
185x5
225x5

Military Press
Bar
115x5
135x3
155x0 close miss
135x6(?)

T-Bone
High Pulls
Up to 315x5

Shrugs
Up to 475x5

Military Press
Up to 205
Push Press
Up to 225

This pulls and pressing workout
is alot of fun. Should pay dividends
next meet.

8/14/2009 Island Strength

Tricep and Upper-Back Day

Close-Grip Pull-Downs
100 + Dbl Blue Band: 8x10

Face Pulls
110x10
120x10
130x10
140x10

JM Press
135x10 2 Sets
185x5
135x20

Single-arm Incline Ext
20x10
25x10
30x10

Dann
Raw 2-Board
135x3
185x3
205x3*
225x2.9*

Tricep Death
175Lbs
3-Board: 12
4-Board: 3
5-Board: 3

CG Pull-downs

Face Pulls

T-Bone
JMs up to 205

CG Pull-downs

Sorry for lack of details. Feel
free to log on and post. Everyone
looks strong and making progress.

8/13/2009 Island Strength

Bench Day
Bar 3 sets of 10
135x5
225x2
245x1
265 6 Singles
225 3 Sets of 5

T-Bone
Shirt Day w/ 3-Boards
Up to 500x1 Looked Easy

Raw 4-Boards


Not a bad day. No misses. Tony
made 500 look easy. Now to work
the weight down to the chest.

8/8/2009 Island Strength

Barski Day

Power Cleans
Bar
115x2x2
150 4 Sets of 2

Standing Military Press
Bar
115x5
125x3
135x3
115x15

Dann
Power Cleans
Bar
115 4 Sets of 2

Standing Military Press
Bar
115x3
125x3
135x3
115x12

Fun at the Cop Shop. Oh; We kicked
T-Bone's absent ass in the power clean and
the military press.

8/7/2009 Island Strength

Tricep/Back Day

Reverse-Band JMs
Two-Handed
135x5
225 4 sets of 6
One Handed
135 4 sets of 4

Rolling Extensions
40x12
25x12

CG Pull-downs w/Dbl Mini Band
140x10 4 sets

Rear Laterals
25x 12

Big T
Hold-ems: Not sure how heavy 335?
Rev-Band JMs
CG Pull-downs

Dann
Two-Handed
Rev-Band JMs
225 4 sets of 6
One-Hand
Rev-Band JMs - Not sure how hvy

CG Pull-downs
140 w/mini band
?

Sorry not remembering your weights guys.

8/6/2009 Island Strength

Bench Day

Bar x 30
135X5 2 SETS
185X2

Iron Chamber W/O
235x6
250x4
280x0
265x1 missed 2nd, 3rd reps
235x5 missed 6th rep

Not good. Lots of reasons. Screw it.

T-Bone
Completed the 370 column I believe

Dann
Completed the 200 column

Tbone Strength Revalation and Rambling

In evaluating my own performance and my training partner's performances as of late it has come to my attention that some of us are stalling and some of us are getting stronger. In looking at everything, I've taken into account everyone's age and relative strength levels, however this isn't as big an issue as one would assume. The bench press is much more of a technical exercise than one would assume and it needs to be trained specific to one's strength levels, utilizing percentages from a one rep max established by the individual in order to gain strength, muscle, and overall body power. A problem with training the bench press is that there is a variety of training methodologies and philosophies from so many top notch lifters that it is very seductive to look at what works for one's bench that increased say Shawn Frankl's bench and say "If it works for them it must work for me!".

The old saying "if it ain't broke don't fix it" definitely applies to benching. Big Steve's biggest problem is that as of late he (as are the rest of my training partners and myself) continuously is attempting a raw personal record yet is getting further and further away from what works for him. I've looked at his past training logs and what works for him (and works rather well) is a steady dose of board work and reverse band work with back and triceps assistance work as well as front deltoids work; and throwing in the occasional floor press also increased his gains because it continued to stimulate strength and muscle gains without him plateauing.

Sometimes in training, one must look back at what worked for them and just go back to what worked. It is essential for one to remember that, while a routine may look attractive, one must figure out how to incorporate it into their existing routine instead of doing a complete 180 and shunning what worked originally. I'm guilty of this myself, as I look at the routines of the Metal Militia, Westside Barbell Club, and other top gyms and say "this has to work for me" but all I did was plateau if I didn't go backwards in my training. Yes, technique is a critical element in performing the bench press or the other two power lifts correctly (squat and the deadlift) but you can be as technically sound as the best in the world but if you aren't working your Central Nervous System and muscles that are the primary movers in the bench correctly, than technique and setup are essentially useless.

I believe that it is time to go back to what worked and what worked well, as I previously mentioned a steady dose of boards (both raw and shirted) and reverse band workouts and floor presses are a key in increasing the bench press for my training partners. Over training and too much full range of motion workouts can inhibit progress a great deal as Louie Simmons put it one time. Training full range of motion too heavy and too often can greatly fatigue one's Central Nervous System and primary movers (lats, triceps, deltoids, and chest) to the point where a solid week of rest isn't enough to recover.

Another point worth making is the notion of how fast the bar is moving or in relative strength terminology: What is the rate of force development for said lifter? It is important to stress a great quote from the legendary Louie Simmons when he said "You never want to move a heavy weight slowly" which makes perfect sense. The equation f=m x a indicates that mass multiplied by speed equals force. The greater the force you generate the greater the speed of the weight on the bar. Lowering the bar too slow makes one press the bar too slow because the lats, triceps, and frontal deltoids are fatigued from trying to stabilize and control the slow descent. The faster the descent, the faster the press due to the stretch reflex being that much greater, allowing for the bar to explode off the lifters chest.

I rambled a little bit much here, but I believe this is necessary to be stated. Steve's greatest success has been with board work, reverse band work, and with floor presses and 2-3 accessory movements on a Max Effort Day. With my other training partners, anything they are doing is great at the moment because their bodies are adapting to training which is great. The greatest success sometimes for a lifter is knowing when you've hit a wall and when you need to go backwards and restart and I believe this time is now, not only for my training partners but for myself if we are to hit our long term goals.

8/2/2009 Island Strength Ramblings

I really prefer not to post my "thoughts" on training.

A log is used to document training, maybe a

little "how you felt", "what you ate". Not a bunch

of philosophy although funny shit like what Mark Bell

writes about is OK. But I'm thinking out loud here to

help figure out the training puzzle.



I've been going kinda backwards lately in my

quest for a bigger bench. Figuring out why can

be frustrating. I'm getting older but alot of (much)

stronger guys are older than me. I reject that reason.

I put in a strong training effort. I use supplements,

creatine, protein, and vitamins. I work alot of hours and

often have a very disrupted sleep cycle. Lots of people

do but again, not an excuse, just something to factor in.



In looking at my training log as well as my PR log. It

seems like gains in raw bench strength have come when

I'm including the military press. My boards and shirted

bench have gone up just fine. Raw numbers have not. I

compete in a single-ply fed but the idea of having a nice,

big fat raw bench is very appealing. So overhead pressing

is back in the mix, as is direct tricep work.

8/01/2009 Island Strength

Standing Military Press
Bar
115x5
135x2
155 4 Singles
125 3 Sets of 5

CG Pull-downs to abs
4 Sets of 20

Rope Push-downs
90x6
100x6
110x6
120x6

New 3-days in a row program starts Thursday.
Focus is on raw bench strength.

7/26/2009 Island Strength

Iron Chamber Routine

Barx30
135x5 2 sets
185x1
Start:
235x6
250x4
280x0 pissed
265x2 miss #3
235x6

Face Pulls
140x10 4 sets

Disappointing, but there's no quit in me.
I'll try a slightly wider grip. Just get stronger.

Big T
after warm-up
Start
295x6
315x4
350x2
330x3
295x6

Easy work. I hope you're sore T!! (I am)

7/25/2009 Island Strength

Power Cleans
Bar
115x2x2
135 5 Sets of 2

Shrugs
225 2 Sets of 20

Big T
Shrugs

Scott
Incline DB Press

7/23/2009 Island Strength

Tricep Day

Five-Boards w/Dbl M-Minis
Bar
115x5
135x5
185x5
225x3
245x3
275x1 *PR
315x0 stapled
225x10 *PR

JM Press
3 Sets of 10 135 superset w/

Rope Push-downs
3 Sets of 10 w/120

CG Pull-downs
4 Sets of 10 w/120 + mini band

T-Bone
Five-Boards w/Dbl M-Minis
135x5
185x5
225x5
275x3
315x3
365x1
405x1
315x8

Scott
5-Boards w/Dbl M-Minis
Barx5
95x5
115x3
135x3
155x3
185x1
135x8

Curls
Some

Dann
5-Boards w/Dbl M-Minis
Barx5
95x5
115x3
135x3
155x1
185x0 stapled (sort of)
135x8

JM Press
Some

Good times. If I didn't get your weights
or reps exactly right - log on and change it.
Good job.

7/21/2009 Island Strength

Radical Overtraining

Thursday
Raw Bench:
Set 1: 3RM, when 4 reps can be done add weight
Set 2: 10RM, when 11 reps can be done add weight
Set 3: 10RM, when 11 reps can be done add weight
Set 4: 10RM, when 11 reps can be done add weight
Set 5: 8-10 reps with a 2-second pause before each rep

Yeah, it's alot of benching. And it REQUIRES careful
logging of each set as you must try to beat 4-PRs per
workout. Keep reading - it gets worse.

Friday
Upper-Back
Pull-Downs to chest 3x10
DB Rows 3x10
Close-grip Pull-downs to abs
Face Pulls 4x20
Hammer Curls 3x10

Saturday
Military Press 3x10
One-arm Rev-Band BB Extensions 4x6
Rolling Extensions 3x12
Plate Raises 3x12

Yup, 3 days in a row. 4 days off to recover.
It's targeting "raw" bench strength so those
interested in bench competition, we'll be going
to a different routine no later than January.
The war drums of USPF State Championship
2010 are distant but strong.

7/20/2009 Island Strength

Bench Day

I'm on a de-load week. Starting to feel
like training again. Maybe try a radical
program for a few weeks.

Tony
7 Singles @ 345lbs

3 Sets of 5: 295

Rolling Ext

Scott
6 Singles @205

3 Sets of 5: 155

Face Pulls

Cardio

Dann
6 Singles @ 205

3 Sets of 5: 155

Face Pulls

Great job guys. Plenty of volume
(tonnage) today. Scott and Dann - Do
you know it's unusual to progress as
fast as you have? Very cool. I'll jot down
my "radical" new plan in a seperate post.

7/16/2009 Island Strength

Triceps Day

Floor Press
Bar
135x5
185x3
225x1
275x1
285x0
205x13

Tony
385x1
405x0
305x10

Scott
225x1
Did you do more than this? Let me know.

Dann
225x1

Tied my PR. I am unhappy with this!
I'll de-load next week and BG start getting
PRs again.

7/13/2009 Island Strength

Bench Day
Barx30
135x5
Add 3-Board
225x5
275x1
315x1
350x0

DB Push-ups w/m-mini 2 Sets of 10
DB Push-ups 1 x 20

Face Pulls
120x25
120x20

Tony
3-Board: 405 3 Singles

Scott
3-Board: 225x1

Dann
3-Board: 225x1

Rushed through to watch movie
and eat steak at the Teen Center.
Good times.

7/11/2009 Island Strength

Saturday

Close-grip Pull-downs
10x10

Shrugs
A few

Watched Tony, Dann, and Scott lift. Mostly Scott.

7/09/2009 Island Strength

Tricep Day

Raw Rev-Band 4-Board
Bar
135x5
225x5
315x5
365x1
410x1*
430x0 Close Miss
315x15*

One-arm Rev-Band Extensions
115 x5
125x3 2 Sets
115x5

Hammer Curls
50x15

T-Bone
500x1 Nice! And other stuff.

7/6/2009 Island Strength

Bench Day

Raw Bench w/Dbl Minis

Bar

Bar add  Minis x5

135x3

180x2 - miss 3rd rep

135x8

Face Pulls

120x20 3 Sets

Ring Push-ups

2 Sets of 10

Scott

Start logging Bro!!

7-03-2009

De-load

1) Watched Scott S. do 2 sets of "Tricep Death"
and some Vogelpohl Pull-downs. This was the
hardest part of my workout.

2) Rolling Extensions 35x10 2 Sets

Cool training.

6/29/2009 Island Strength

Bench Day

I decided to take a shot at a raw PR.

Barx30
135x5 2 Sets
185x1
225x1
265x1
300x0
290x0
185x15

No go. I'll take a few days off and
get back after it.

Face Pulls
120x20
150x10 3 Sets

Suspended Bar Push-downs
3 Sets of 10

Rope Push-downs
100x20

6/25/2009 Island Strength

Tricep Day

Reverse-Band 4-Board Press

Bar x30
Add 4-Board and Bands, 225x5
315x3
Put on Katana
365x1
405x1
465x1
500x1*
365x13

DB Rows
50x10
100x13

Rope Push-downs
120x10
130x10
140x10

Finally got 500...easy. T-Bone, give me
a quick call. Regarding nationals...

6/22/2009 Island Strength

Bench Day

Iron Chamber W/O
"Pause Chart"
205x6
215x4
245x2
230x3
205x6
All with 2-second pause at chest

Face Pulls
120x20
130x20
140x20
100x25

Rope Pushdowns
110x10
120x10
130x10
140x10

Scott
Iron Chambe W/O
"Pause Chart"
135x6
140x4
165x2
150x3
135x6
2-second pause at chest

Face Pulls

6/20/2009 Island Strength

"Core" Day

Zerker Squats
135x5 4 Sets

CG Pull-Downs
110x10
140+ 1 Mini Band x10
140+ 1 Mini Band x10

Band Pull-Downs
Green Band x10
Green Band x10

KB Swings
53x10
53x10
one-arm x10
one-arm x10

Scott
Zerker Squats
65x5 4 Sets

Pull-downs?

Dann
Zerker Squats
65x5 4 Sets

Preacher Curls ?

Saturday Fun Day

6/18/2009 Island Strength

Tricep Day

Raw Rev-Band Pin Press
Bar
225x5
315x3
365x3
405x1

One-arm BB Rev-Band Extensions
115x5 3 Sets

CG Pull-downs
110x10
140x10
140+ 1 Mini Band x10
140+ 1 Mini Band x10

Scott
Raw Rev-Band Pin Press
275 4 Sets of 5
275x5 assisted

Stability Ball DB Press
25x15 3 Sets

Face Pulls
60x20 3 Sets

Dann
Raw Rev-Band Pin Press
275x5 4 Sets
275x5 assisted

Stability Ball DB Press
25x15 3 Sets

Face Pulls
60x20 3 Sets

Preacher Curls
?

Nice workout. The guys are progressing
because they work hard!

6/15/2009 Island Strength

Bench Day

Iron Chamber W/O (Raw Full ROM)
225x6
240x4
270x2
255x3
225x6

Face Pulls
110x20
120x20
130x20
150x10

Rope Push-downs
90x25

Kinda tough but no problems.
The last set of benches (225x6), now
I know thats no big deal but heres the
thing; the bar felt And acted like it was
135. Don't misunderstand, 225 is never
a problema. But tonight it has been
pushed back to kiddie warm-up status.
Ha! 135 now has 4 plates.

TIMBER!!!

Tim Sylvia (who we all hate on the island, or greatly dislike I should say) gets KO'd by Ray Mercer

6/12/2009 Island Strength

Tricep Day

Reverse-Band 4-Board Press

Bar
225x5
315x3, Put on F-6
405x1
455x1
475x1*
500x0 close miss

Rope Push-downs
110x10
120x10
140x10

DB Rows
100x10

Big T
Reverse-Band 4-Board Press
615x1 Super Katana

Dann
335x1
275x10


Scott
335x1
275x5

Fun times with heavy weights.

6/8/2009 Island Strength

Bench Day

Iron Chamber Gym Bench W/O
After warm-up:
220x6
235x4
260x2
245x3
220x6

Face Pulls
100x20
110x20
150x10

Underway, making way.

6/6/2009 Island Strength

Core Day

KB Swings
53Lbsx10 3 Sets

Vogelpohl Pull-downs
4x10

6/4/2009 Island Strength

Tricep Day

Reverse-Band 4-Board BP
(1 finger in fm comp grip)
Bar
135x5 2 Sets
225x3
Add 4-Board and F-6
315x2
365x2
405x1
425x1
455x1*

Rope Push-downs
110x10
120x10
130x10

KB Rows
53Lbsx10 3 Sets

Came into the w/o as sore in the chest
as I've ever been. So it was short and sweet.
455 was a joke. I'll give 475 a ride next time.

6/2/2009 Island Strength

Bench Day

Iron Chamber W/O

210x6
225x4
255x2
240x4
210x6

Face Pulls
100x20
110x20
120x20
130x20

New raw program started. Feels right.
Dann started the Iron Chamber W/O on
column 170.

The Strongest 9-11 operator in the land!

402 will be his!

5/28/2009 Island Strength

Assistance Day

DB Bench
35x10
55x20
55x20
55x12

Face Pulls
110x20
110x20
110x20

Rope Push-downs
110x10
110x10
110x10

Light training. I'll be a little more serious
Monday.

5/26/2009 Island Strength

Military Nationals 5/23/2009

Opener: 330 Easy

2nd Lift: 352 Easy

3rd Lift: Bar Path Again! Miss 374

5/22/2009 Island Strength

Day before Military Nationals

I plan on going 330-352-374 tomorrow.

5/18/2009 Island Strength

Opener

Bench Press
Bar
135x5 2 Sets
185x1
225x1
Put on Competition Shirt
315x1 (3-Board)
330x1 Competition Bench w/Pause

Real easy opener. I'm probably a little
over-trained but have 5 days to rest up.
Nice handoffs from my son Tom.

5/16/2009 Island Strength

Tricep Day

Raw Close-grip Reverse-Band 3-Board

Island Strength
Bar
135x5 2 Sets
Add Green Bands
225x5
315x3
355x5
355x5
225x30

DB Rows
50x10
70x20

Dann
135x5
225x5
275x5
315x0 close miss
225x10

Pull-Downs

Preacher (No pun intended) Curls

Fun with rubber bands...

5/12/2009 Island Strength

Bench Day

2-Boards
Bar
135x5 2 Sets
185x1
225x2
Add Competition Shirt & 2-Boards
315x1
380x1* 10Lb PR

225x13 (Raw)
225x12 " "

KB Rows
53x20
53x20

380 felt light and went up with good
speed. One more tricep w/o and I'll
hit my opener this Monday.

Dann is still working hard and did some
2-board presses after his w/o.

5/9/2009 Island Strength

Heavy Tricep Day

Floor Press
Barx10
135x5 2 Sets
185x1
225x1
255x3*
185x15
185x15

DB Rows
55x10
90x15

10Lb PR on 3RM Floor Press.

5/7/2009 Island Strength

No training today. Floor Presses rescheduled
for Saturday when Big T will be on island.

5/4/2009 Island Strength

Bench Day

Raw Reverse-Band Bench
Bar
135x5 2 Sets
225x3
Add Green Reverse-Bands:
315x1
365x1
375x0 miss
315x10
295x8

KB Rows
53x20 2 Sets

Dan
Raw Rev-Band Bench
275x1
285x1
315x0 miss
245x5
225x10

KB Rows
53x10 2 Sets

Great to see Dan kickin butt!

4/30/2009 Island Strength

Triceps Day

Raw 4-Board
Bar
135x5 2 Sets 2-Board
225x5 4-Board
315x1
335x1
355x0 miss
355x0 miss
300x6
275x10

DB Rows
50x10
85x15

No PR. I definetely need the reps
on this movement.

4/27/2009 Island Strength

Bench Day

Bar
135 2 Sets
185x1
225x1
Put on 50" F-6
315x3 3 Board
335x1 NT (Close)
355x1 NT (Very close)
375x1 1-Board*

Close-Grip Bench
225x10 1-Board

DB Rows
53lb KB x20

Had alot of chores today. Ate only
1 meal. Still got a 20lb PR on shirted
1-board. Dann Breese did some benching,
first time out did 205x1 and 135x9. Good job
Dann.

4/23/2009 Island Strength

Bench Assist

Close-grip Rev-Band 3-Boards

Bar
135x5 2 Sets
Add bands, boards, loose F-6
225x5
315x3
365x3
405x3*
355x10
355x10

DB Rows
50x10
85x12

Any weight that starts with a 4 is good.

4/20/2009 Island Strength

Bench Day

Raw Singles
Bar
135x5
135x5
205x1
245x1
260x1x6
155x20
155x15

After being on the mainland all day
in 95-degree heat this was all I could
muster. I like lifting raw and I'd like
to get stronger and thicker with more
full-range movements.

4/16/2009 Island Strength

D.E./Lockout Day

Speed Bench
Bar
135x3 3 Sets
155x3 2 Sets
180x3 3 Sets

Raw Close-Grip Reverse-Band 3-Board Press
225x5
315x3
365x3
385x3*

Fry Press
40x10
60x10
70x10

JM Press
135x12
155x12
175x6

Hammer Curls
35x5
50x5
55x5

Rope Push-downs
120x20

Nice PR on raw reverse-bands. Sleep
becoming a real problem. Like not
getting any. Elbow pain stopped me
on last set of JMs, didn't do the tates
at all. The one-arm tates were the cause
I think, so they're out. Progress good
despite these ob-stack-ulles.

4/13/2009 Island Strength

Bench Day

Full ROM Reverse-Band BP

Bar
135x5 2 Sets
Add Reverse-Bands
225x3, Add loose F-6
315x3
365x1
385x1
405x1
425x1

Fry Press
40x10
50x10
60x10

Rolling Extensions
40x12
50x12
60x12

Cable Curls
90x8
100x8
110x8
120x8

Sleep issues but felt strong. Some
elbow pain caused me to drop one-
arm tates. I've moved my competition
grip out to the maximum. This felt
very strong.

4/12/2009 Island Strength

Horizontal Ring Pull-ups
1x10
1x6
1x10

BB Shrugs
135x10
225x10

Felt crummy and called it a day.

Tbone Strength Update

I have my own blog now! Check it out at www.tbonestrength.blogspot.com

I'll be posting my diet and my training up there. I hope everyone enjoys it!

4/10/2009 Island Strength

D.E./Lockout Training

1) Speed Bench
135x3
135x3
155x3
155x3
155x3
175x3
175x3
175x3

2) Reverse-Band 3-Board Bench Press
225x3 Put on loose F-6
315x3
385x1
405x1
425x1
450x1*

Fry Press
40x10
50x10
50x10

Incline DB Tates
50x10
50x10
50x10

Rope Push-downs
130x12
140x12
150x5 TF

Big PR In Reverse-band Bench.
35Lb PR. Nice.

4/6/2009 Island Strength

M.E. Bench Day

Floor Press
Bar x10
135x5
185x3
225x3
245x3*
275x1* 20Lbs PR Easy!

Floor Press w/Close Grip
140x20
140x20

Fry Press
35x10
40x10 2 Sets

JM Press
135x12 3 Sets

Rolling Extensions w/Hammer Curls in-between sets
35x12
40x12
45x12

Good to get some benching in with Big T.

4/4/2009 Island Strength

Upper Back Day

Horizontal Ring Pull-ups
1x10
1x5
1x5

DB Rows
100x5 3 Sets

Shrugs
135x10
225x10
315x10
225x20 2 Sets

Trying to get back in my training groove.

3/2/2009 Island Strength

Tricep Day

Raw CG 4-Board
Bar
135x5
225x5
315x1

Fry Press
30x10 3 Sets

Rope Push-downs
120x12
130x12
140x12

Incline Tates
35x12 3 Sets

Cable Curls
90x6
100x6
110x6
120x6
130x6

Everything felt heavy.

T-Bone Strength 3-31-09

M.E. Squat and Deadlift

USPF Level Depth Squats: 135x3,225x3,315x3,405x3 (threw on briefs), 495x2, 545x2, (Hammy felt good, put on suit) 585x2, 635x1, 675x1, 585x5

Rack pulls from 4 inches below knee: 135x5, 315x3, 405x3, 495x3, 545x3, 585x1, 600x1* All done raw with a belt and no straps

Leg Press: 4 sets of 8

Seated Good Mornings: 315x5 (3 sets)

Abs: 4 sets of 8

Solid session, hammy is holding up well. Going to get a 3x3 from in n out right now for post workout meal! Good stuff!

T-Bone Strength 3-30-09

Benchin Day!!!

M.E. Bench

Competition Set up: 135x5, 225x3, 315x2,

Threw on Scooped Neck Rage-X

405x0 to one board (Easy as hell press, couldn't touch at all)
455x1 to one board (Very Easy Press)
495x1!!!!!!!!!!!to one board (Finally got this sucker)
545x0 to one board (Started To press it but it just wouldn't go

475x5 to 3 board

Rolling Tricep Extentions: 60x6, 70x6, 75x6, 80x6, 85x6

Incline Tates: 3 sets of 8

Dumbbell Rows: 115x36 each hand

Facepulls: 3 sets of 10

Rear Delt Machine: 3 sets of 8

Hammer Curls: 3 sets of 8

Solid solid solid session which I couldn't be happier with. I really think I can hit 445ish raw now, I mean 315 felt like an empty bar in warm ups. 495 was a bit of a struggle but it was locked out and I held it for an extra second. At the San Diego meet I plan on trying 485-501 at least. My tricep strength is getting there as is my grip strength.

Steve, you did fantastic at the meet. I think your biggest problem is your shirt, its just too small, I think you going to a bigger shirt is necessary to touch weights easier and within the strength bubble. We'll talk about it this weekend, say lunch on Sunday after church?

3/29/2009 Island Strength

USPF State Meet

1st Attempt: 325 Very Easy

2nd Attempt: 352 Miss. Brought this down
almost to my collar! Really dumb.

3rd Attempt: 352 Close Miss.

Got an uncontested 1st place in M3 275. I
really wish another old fart would show up
in my division. There are some really good
masters lifters a little older and a little younger.

I learn alot in every contest. I'll do better on
May 22nd, USPF Military Nationals.
And again on July 4th. I got my new training
template from Jay Fry today. It looks great and
I'm going to go after it like a dog on a bone.

Thanksto my beautiful wife Donna for her help and
support. Also a big thanks to T-Bone for coming up
from San Diego to help out.

3/23/2009 Island Strength

Last Workout before USPF State

Speed Bench w/Pause

Bar x 10 2 Sets

135x3 3 Sets

155x3 2 Sets

180x3 2 Sets

Close-Grip BP to a 2-board level
185x10

KB Rows
53-Pounder 3 Sets of 10

The bar felt very explosive off the chest. I've
prepared the best I can. I'm going to get some
rest and be fresh on Saturday.

Tbone Strength Update

I'm out of the State meet, in terms of competing anyway. In doing circa max training yesterday to just work up to my openers in the squat bench and deadlift, I was working up to my planned opener of 650 in the squat and when I was working up to about 495, in coming up, my left hamstring made a huge popping sound and I had to basically Good Morning the weight up. After a quick doctors trip, I didn't tear anything (Thank God) but I did pull it fairly good and I have a huge knot in the middle of my hammy. I'll be attending to help out Steve, but I guess I'll be qualifying for Nationals at the San Diego meet in May. I was going to try to do bench only at this meet after my hamstring but in today trying to bench, it just wasn't happening, I had a hard time with 405 touching to a 2 board because I use so much leg drive while benching, it just wasn't happening.

I'll get to Nationals, and I'll get my 2000 pound total.

3/19/2009 Island Strength

Tricep Day

Close-grip 4-Board Bench
Bar, 135x5, Added 4-Board: 225x3

Put on 54" F-6: 315x3, 325x3

Alt DB Mil Press
40x6, 50x6, 60x6

Face Pulls
120x10, 140x10 2 Sets, 150x10

Quick and easy. I'll do some speed benches on
Monday and then just rest till Saturday's Meet.

3/16/2009

Bench Day

Bar, 135x5 2 Sets, 185x1, 225x2, Put on 50" F-6

3-Board 315x2, 2-Board 335x1, Full ROM:

360x0 Touched - miss press.

I'm a little overtrained. Not much pop
off the chest. No problem, got this one
out of the way.

Raw 2-Board Dbl Blue Bands
Barx3, 155x1 The right side had alot more
tension than the left. Couldn't figure out why.

Finisher: Raw 2-Board 225x15

3/14/2009 Island Strength

Back Strength

DB Rows
85x5, 85x5, 100x5, 100x5, 100x5

Face Pulls
120x10 2 Sets, 140x10 3 Sets

DB Shrugs
85x20, 85x20

That's it. I'll hit a heavy single on
Monday. Triceps on Thursday, an opener
on Sunday the 22nd. Then it's eat and rest
till the state meet.

3/12/2009 Island Strength

Tricep Day

Close-grip Reverse-Band 4-Board
Bar, 225x10, Put on 54" F-6,
315x6, 335x6, 355x6

Rolling Extensions
40x12, 50x12

Cable Curls
90x5, 120x5, 130x5, 150x5

I feel a little overtrained but everything
felt very light today. I'll take the volume down
some and be ready on the 28th. I'm going to be
working with Jay Fry starting in April to get my
bench over 400. This is going to be fun.

T-Bone Strength 3/9/09

M.E. Bench

Raw Warmups: Barx10, 135x5, 225x3, 315x1 (Threw on scooped neck rage-x)

405x3 to a 3 board (Stupid Easy)

455x1 full range, paused at the chest, easy press!

495x0 According to my training partners it would of been a no lift in competition. I pressed it up but apparently my butt was way off the bench and it didn't pause long enough

495x0 This time the sucker didnt want to move

475x1 Was a touch n go but I figure I'll be able to hit this no problem at state.

Floor Press: 135x5, 225x5, 315x5 (3 sets)

Kennelly's (Aka rolling triceps extensions): 3 sets of 10

Pushdowns: 3 sets of 10

Seated Rows: 3 sets of 10

Kinda disappointed I didn't get 495. I may be just burnt out from the freaky heavy training I've been doing I dunno. I'm only going to bench at state to allow my legs time to heal up for the San Diego meet where I'm going to do all 3 lifts. Plan is to officially open with 424, smoke it, then go to 460 something then 485.

Steve looks like your definitely ready for the meet. You looked really thick last time I saw you, 400 is definitely going to fall for you this year!

3/9/2009 Island Strength

Bench Day

Bar, 135x5 2 Sets, 185x1, 225x1, Put on 50" F-6
315x2 (2-Board), 335x1 (2-Board),

Full ROM: 350x2 NT, Easy Press. 350x1* Good.

Raw Dbl Blue Bands 2-Boards
145x3*

Hammer Curls
40x20, 40x10

PR on the 350 bench. I wanted it for a double
and did 2 easy presses but didn't quite touch.
Came back for a good single. PR on the band press.

T-Bone Strength Random Update

So today my goal is to hit 495-500 full range. If I can hit it with some difficulty (or with ease!) then I'm going to go ahead and do a high rep workout.

I've already started organizing my training cycle for my next show. I'll update that later but in the mean time God be with me I'm going for a number I never thought I could hit today!

3/7/2009 Island Strength

Pendlay Rows
135x5, 135x5, 185x5, 185x5, 135x5

Seated Cable Rows
120x5, 120x5, 130x5, 130x5, 130x5

Sleep issues. Monday I'll work up to a
heavy double on bench.

T-Bone Strength 3/6/09

Speed Bench

Competition Setup: 135x10, 185x10, 225+Doubled Mini's+160pounds in chains approx: 9x3

Dumbbell Bench: 100x27,x15

Rolling Triceps: 50x12, 75x12, 90x12*PR I think?

Hammer Strength Row: 5 platesx12 (3 sets)

Hammer Curls: 3 sets of 10

Fast and to the point. Really solid sessions I've been having lately. I think I'm going to try that reverse 4 board band thingymabob. I really think my biggest problem is my lack of triceps strength because I can shoot any weight off my chest its just a matter of lockout which has always been my downfall.

3/5/2009 Island Strength

Tricep Strength Day

CG Reverse-Band 4-Boards

Bar, Add Green Bands; 225x10, Add 4-Board;
Add loose F-6: 315x5, 365x3, 385x3, 405x3*,
375x3 2 Sets

Seated DB Mil Press
35x12, 45x12

Cable Curls
120x5, 130x5, 140x5

Working on no sleep today so a 5lb
PR on CG 4-Boards is ok by me. Monday
I'll work up to a heavy double 350x2, hit a
PR on the 16th. Then my opener on the 23rd
and planned 2nd lift (off a 2-board). Then
shut down till the 28th.

T-Bone Strength Two Updates

3/2/09

The most ridiculously heavy bench day of my life....well maybe...

Bench: Barx10, 135x5, 225x3, 315x1, 405x1 (Threw on scooped neck Rage-X)
1-Board: 455x2, 495x1 (5 times)

Floor Press: 135x10, 225x10, 315x5, 365x5, 385x2

Rack Lockouts: 315x10, 405x10, 495x3, 525x2

Skull Crushers: 135x10 (3 sets)

Rear Delt Machine Thingy: 5 sets of 8

Seated Rows: 3 sets of 12

Very happy about this session. The scoop neck really takes a lot of the weight when you reach the chest plate. 495 didn't really feel mega bad and I think I'm going to go for it on my 3rd attempt (485-501ish is the goal but if I dont get it at this meet I will at either the san diego meet or at nationals). Plan is to still open with around 430ish but it really depends on how I feel the day of the meet. Steve, great stuff about the Katana. The biggest problem you have with the Katana is one lack of training in it and two, lack of faith in it given your previous problems with Katana's. Next meet (maybe you should do the San Diego meet) work exclusively in the Katana.

3/4/09

Box Squats: 135x5, 225x5, 315x3, 405x3, (Put on Briefs)
495x2, (Threw on suit) 585x2, 635x1, 675x1, 700x1, 725x0 (Stalled right in the middle)

Seated Good Mornings (These things are freaking awesome!!!!): 135x5, 225x5, 275x5, 315x5, 365x5, 405x5

Rack Pulls (Bar about 6 inches below my knees: 315x3, 405x3, 495x3, 545x1, 565x1

Dumbbell Rows: 125x15 (2 sets each arm)

Side bends and weighted situps

Feeling fairly solid right now, very strong and feeling very thick. The muscles in my back are really getting strong and I'm feeling very strong as a result. My grip is right where it needs to be and I think at this point I'm alright with it. I really want to pull 600+ at nationals so I dont think at the State Meet I'm going to go freakishly heavy maybe around 545ish? I dunno, but I feel great. A 1600 total would be OK at this meet but I plan on totalling 2000 in the not too distant future hopefully!

3/02/2009 Island Strength

Bench Day

Katana Work
Bar, 135x5 2 Sets, 185x1, 225x1, Put on 50" Katana

3-Board: 315x1 NT, 365x1 easy press,difficult touch.

Raw Full ROM W/Dbl M-Minis
Barx5, 135x3, 155x3, 175x2, 135x9

Hammer Curls
35x5, 50x5, 60x5

The Katana isn't going to the state meet, but
the 50" F-6 is! This wasn't what I planned on
but I'll be going for a PR bench next week in
my F-6. This raw work is just what I needed.

2/26/2009 Island Strength

Tricep Strength Day

Standing Military Press
Bar, 95x3, 135x3, 160x5*, 135x11

My bar path was a hair off which made my
presses a kill or be killed scenario. Got the
PR but didn't get the form down until half
way through my "down set".

JM Press
Bar, 135x3, 155x3, 175x3x3

Cable Curls
70x5, 90x5, 110x5, 130x5

Not into it today but made it work ok.
DVD not here yet, will check tomorrow.

T-Bone Strength 2-26-09

Speed Bench

135+Doubled Mini'sx3
135+Doubled Mini's+2 chainsx3
185+Doubled Mini's+2 chainsx3
205+Doubled Mini's+3 chainsx3
205+Quaded Mini's+3 Chainsx2 (Insanely Unstable!!!)

Hammer Machine Rows: Worked up to 5 plates per arm for sets of 15

Seated Rows: 3 sets of 15

JM Press: 205x8 (3 sets)

Hammer Curls: 3 sets of 8

My first time benching with chains and I gotta say I really like them! They make it seem like there is extra weight on the bar and the bar wants to force itself down which adds crazy resistance. I could probably do around 5-6 chains per side, but the quaded mini's in addition made the total tension according to a buddy of mine roughly around 460 pounds of tension which felt like it! I'm getting there. I'll be on the island tomorrow morning, hopefully that Never Enough Bench DVD is there so I can watch it perhaps!!

T-Bone Strength 2/24/09

M.E./R.E. Lower Body

Box Squats: 135x5 (All sets raw, just with a belt)
225x2 (3 sets)
315x2 (3 sets)
405x2 (3 sets)
495x2 (3 sets)
545x1 (1 set)

Rack Pulls: (Approx 3 inches below knees)
135x3, 225x3, 315x3, 405x3, 495x3, 585x1 (6 singles)

T-Bar Rows: Worked up to 6 plates x8 (5 total sets)

Shrugs: 150 lb Dumbbellsx20 (2 sets)

Weighted Abs (4 sets)

Pretty good session I must say. I decided to try out the repetition effort method. I took my goal deadlift of 585 and did 6 singles with it over and over to strain my body and freak out my central nervous system. I'm very pleased with my grip in being able to hold on to the bar without much difficulty.

If I go to state and do the full meet, then I will hope to hit the following lifts:

744 squat
485-501 bench
584 deadlift

That would give me if I'm able, an 1800+ pound total. We shall see!

2/23/2009 Island Strength

Bench Day

Bar, 135x5 2 Sets, 185x1, 225x1, Put on 50" F-6

3-Board: 315x1
2-Board: 315x1

Comp Style Bench
325x0 Hit safety bars at the bottom. I
lose my arch when I take the bar out of
the uprights by myself. Easy Press.

325x0 Moved safety bars down a notch
(worrying territory). Got close, close. No
touch. Easy Press.

325x1 Got the sergeants to come up and tell
me how close I was. With a little input I touched,
waited, and an easy press.

350x0 Lost my help, moved the safety bars back
up one notch. Lost my arch, hit the saftey bars.
Easy press.

2-Board: 365x1 OK speed.

Raw MG Full ROM Bench (pinky on ring)
225x8 Spent, spent, tired. No mas.

Hammer Curls
30x20, 30x10, 30x5

Got the F-6 to touch with 325. The press was
very easy, my opener. 350 was not much harder.
So I'm in the meet. Now I'll try to get the Katana
stretched out for a 3rd attempt.

T-Bone Strength 2-23-09

M.E. Bench

Goal was to hit a big 2RM to a 2-board.

Flat Bench: 135x5, 225x3, 315x2 (Put on shirt)

405x2, 425x2, 455x2, 475x2 (Barely!), 485x0 (Just gassed out)

Took shirt off: 225x10, 275x7

Rolling Triceps extensions: 5 sets of 12

Skull Crushers: 3 sets of 10

Dumbbell Rows: 125x20 (3 sets each arm)

Close Grip Pulldowns: 3 sets of 10

3 way shoulders: 1 set of 20 each way

Solid session. 475 was harder than it needed to be. I should have smoked it. I know I could do better, but its all good, I'll do better next time. My grip is coming along nicely. I think I'm going to take a break from heavy shirt work and do floor presses and also some pin presses. Things are going well and they are going to get better!

2/21/2009 Island Strength

Upper-Back Assist Day

Pendlay Rows
135x5, 135x5, 175x5 3 Sets

ATG Squats
135x5, 195x5 2 Sets

5 Weeks out from USPF State. Monday my only goal
is to get my tightest F-6 to touch and get the Katana
down to a 1-board if I have the energy. The F-6 has
hit a 1-board with 355 and is stretched out a bit since
then. The Katana has hit a 2-board (370)without much
trouble. It's probably going to be my 3rd attempt shirt.

Tony, I ordered the Supertraining "Never Enough Bench"
DVD. When will you be on the island?

T-Bone Strength 2/21/09

With UFC 95 happening later, I did bench assistance work today:

Kaz Press: 135x8 (3 sets), 185x8, 225x5

Barbell Rows: 315x7 (4 sets)

Dumbbell Bench: 115x15 (2 sets)

Close Grip Pullups: 40 total reps

Close Grips Pulldowns: 3 sets of 12

Barbell Shrugs: 135x8, 225x8, 315x8, 405x8, 495x8, 545x8

Solid session. I've been hearing tons about the Kaz Press and figured I'd give it a try. Its essentially a JM Press with a smith machine. Very tricky to do which is why I spent 3 sets with 135. If the technique is right on it makes the triceps fire like crazy which is very nice. I feel very strong right now and I feel like I'm only going to get stronger. I really and truly feel that I can hit a 500 bench at nationals. I plan on competing at the state meet this year, the san diego meet, nationals, venice beach, and worlds if I qualify for them. I feel just getting on the platform will be critical to my development as a future Class 1 powerlifter. My buddy just picked up a sponsorship from Kenny Anderson of LiftingLarge.com (which sells Titan equipment) and it looks like I could be getting a shirt or two. Hmmmm, could be sweet!!!

2/19/2009 Island Strength

Triceps Day

Close-Grip Reverse Band 4-Board

Bar, 135x5 2 sets, Add choked green bands:
225x5, Put on loose (54") F-6, add 4-Board

315x3, 365x3, 375x3, 385x3, 400x3*, 365x3 2 sets

Rolling DB Extensions
40x10, 50x10

Hammer Curls
40x5, 50x5, 55x5

Close-gip was thumb plus 1/4" from smooth.
Yes, I got stronger today.

T-Bone Strength 2/18/09

Skwatts and Pulls!

ATG Squats: 365 5 sets of 5 (Done totally raw no belt wraps anything)

Rack Pulls: Worked up to 675x2 with bar just below knees (Nose started to bleed like crazy, it was pretty cool looking!)

Deadlifts From Deficit: 405 for 5 sets of 5

Dumbbell Rows:125x27 each arm

Abs

To the point and straight forward. I got stronger today, did you?

T-Bone Strength 2-17-09

M.E. Bench

Brought my shirt with me!

Flat Bench: Raw Warm-Up: Barx12, 135x8, 225x3, 315x1,
Threw on shirt loose: 405x1 (Freaking smoke show! LOL!)
Added 2 board: 455x2 (Second was a bit of a struggle, due to loose shirt I imagine)
Got shirt jacked up:

455x2 to 2board (Much easier!)
475x2 to 2board (Fairly difficult)
495x1 to 2board (missed second rep, first rep was a struggle)

Drop set:
405x3 to 2board
415x3 to 2board
445x3 to 2board

Took off shirt
225x10
275x8

Skull Crushers: 3 sets of 10
Face Pulls: 5 sets of 8
Rear Delt Machine Thingy: 4 sets of 7
Hammer Curls: 3 sets of 8

Very solid session. There is a pretty good chance I'll do bench-only at the state meet. Reason being is I've had this left hamstring issue lately which has greatly affected my squat strength (I struggled with 585! Bullcrap I say!) But we'll see how it goes. Planned opener on the bench is around 435. Goal is to get 485+

500 will fall this year! As of today I'm 295. I'm well on my way to getting in shape! I'll be a really big and thick 308. Nationals in Anaheim and Worlds in Vegas this year, adding a national championship and a world championship to my trophy collection would be pretty sweet. Biggest goal this year is to get a 500 bench is competition.

2/14/2009 Island Strength

Upper-Back Assist Day

Pendlay Rows
135x5, 155x5, 175x5, 185x5, 135x5

DB Rows
100x5 3 Sets

Cable Rear Delts
60x12, 70x12 2 Sets

ATG Squats
135x5, 185x5 2 sets

Numb.

2/12/2009 Island Strength

Triceps Assist Day

CG Reverse-Band 4-Boards (Big Iron Gym style)
315x3, 335x3 3 sets, 315x3 3 sets

JM Press
135x10, 155x10, 175x5 2 sets

Rolling Extensions
40x10 2 sets

Face Pulls
130x20

Felt tired. But the battle rages and
I'm winning.

T-Bone Strength 2/10/09

M.E. Bench

Left My shirt at home so all work was done rraawww

Flat Bench w/competition set up: Barx12, 135x10, 225x3, 315x2, 335x2, 365x2, 405x2, 425x1 (missed second rep), 315x5, 365x3, 385x1

Seated Dumbbell Shoulder Presses: 5 sets of 10

Skull Crushers: 5 sets of 8

Dumbbell Rows: 150x23 both arms

RDMT( Rear Delt Machine Thingy): 3 sets of 12

Solid session all around. I believe that my raw strength is going to go through the roof by the end of the year. I see a 495 raw bench by years end possibly if I keep going the way I'm going. Training is going well. Current schedule may or may not let me lift at the state meet and if that happens I'll just win the san diego qualifier for nationals. Either way, I'm going to win my second national championship this year!

2/09/2009 Island Strength

Bench Day

Bar, 135x5 2 Sets, 185x1, 225x1, 265x1,
Put on 52" Katana

3-Board: 335x1, 365x1, 390x1*
2-Board: 370x1*
Full ROM: 335x1 No Touch (50" F-6)

Raw MG 4-Board w/Blue Bands:
Barx5, 145x5*, 135x5

Hammer Curls
35x5, 55x5

More PR's on boards but I couldn't
touch w/335. Getting something
to touch before state is priority 1.

2/7/2009 Island Strength

Upper-Back Assist Day

Pendlay Rows
135x5 3 Sets, 155x5, 175x5

DB Rows
80x5, 100x5 2 Sets

Long Rope Rear Delts
60x12 3 Sets

Squats
135x5 2 Sets

My Bench De-load week ends Monday and
I can't weight to lift heavy again!

T-Bone Strength 2/2/09

Sorry I haven't been able to update for awhile, I've been insanely busy with school and work.

Push Press: 135x12 (2 sets), 185x10, 205x5, 225x5, 250x3

Front Squat followed with a push press: Worked up to 205x5, I could front squat a lot more

Muscle Snatch: Worked up to 205x1

Dumbbell Snatch: 10x2 with 125 dumbbell

Easy workout but I really enjoyed it. I figure I'm going to try to add as much muscle onto my frame as possible (within reason!). The other day I hit a 515 to a 3 board so my bench is right where it should be. I'm planning on squatting tomorrow and seeing if I can hit an easy 700 plus squat. I figure if I can with my new suit I should be fine.

2/2/2009 Island Strength

Bench De-Load

CG 3-Board (Thumb plus 1/4" fm smooth)

Bar, Add 3-Board:
135x10, 185x5, 225x5, 275x5, 225x12

Inline Tates
35x15

Hammer Curls
55x10

I've had the flu or something for a few days.
Feel pretty miserable, lucky I had planned
a de-load week anyway. Surprisingly I felt
strong today but held myself back. Next week
the final drive for the State Championship begins.

1/29/2009 Island Strength

Triceps Assist Day

Standing Military Press
Bar, 115x3, 135x1, 155x1, 185x1*, 145x10*

JM Press
Bar, 135x5, 155x5, 175x5, 160x5

One-Arm DB Incline Tates
30x12

Hammer Curls
35x20

Nice 5lb PR on the Military Press. I substituted
one-arm tates for push-downs. Supposed to be
a "finisher". Pretty tough, especially my left arm
which did not like the last 3 reps at all. These
will start showing up regularly.

1/26/2009 Island Strength

Bench Day

Warmup: Bar, 135x5 2 Sets, 185x1, 225x1, Put on 50" F-6

4-Board: 315x3, 365x1, 415x0, 385x1, 405x1, 415x 1*

The 415 went up on the 2nd try. A 10-second grinder!
Very cool.

Reverse-Band (Green Woodys Bands)
225x5, 315x5*, 295x5

Lockouts
325* 3x3

That was fun!

1/24/2009 Island Strength

Upper-Back Assist Day

DB Rows
35x10, 65x5, 90x5 3 Sets

Lat Pull-Downs
110x10 2 Sets, 120x10 2 Sets

Long Rope Cable Rear Delts
60x12 3 Sets

Squats
135x5, 155x5

Arlovski vs Emilianko tonight!

1/22/2009 Island Strength

Triceps Assist Day

CG 2-Board Press w/Minis
Bar, 135x5 2 Sets, Put on Dbl Minis

Barx5, 115x5, 135x5, 150x5, 135x11

Rolling Extensions
35x8, 55x8, 65x8 2 Sets

Rope Push-Downs
100x8, 110x8, 120x8, 130x4

Hammer Curls
35x15

1/19/2009 Island Strength

Bench Day
Shirted 2-Board, 1-Board
Bar, 135x5 2 Sets, 185x1, 225x1, Put on 50" F-6

2-Board: 315x3 No Touch,
335x1 Went up like a shot! 365x1* Real Easy

1-Board: 335x3* Not even a challenge.


365 went up so fast I really didn't get a chance to
"strain"! It was harder to get out of the uprights than
it was to bench. I just lowered into the shirt's bubble
and POW!

Raw 5-Board w/Dbl Blue Bands
135x5, 165x5*

I was so excited about the boards I forgot to
do the full ROM Reverse Bands tonight. Oh well.
Smoke show, joke, whatever you want to call it.
This is the 1st time benching 400+ has seemed
like a real possibility. We live for these workouts.

1/17/2009 Island Strength

Assist Day 2

Pendlay Rows
135x5 3 Sets

BB Shrugs
135x5, 185x5, 225x5, 275x5, 295x5

Full Squats
Bar, 135x5 2 Sets

Long Rope Cable Delts
50x8 2 Sets, 60x8 2 Sets

Eased into some new movements. I'm
doing an assist day "split", triceps stuff one
day and upper-back stuff (plus a few squats)
the second assist day. Sleep has been lousy
lately and is affecting my recovery. Still the
battle rages.

1/15/2009 Island Strength

Assist Day 1

Standing Military Press
Bar, 135x3, 155x1, 160x3*, 135x9

JM Press
BAr, 135x5, 155x5, 165x5, 145x5

Lockouts
225x3, 315 3x3

Hammer Curls
35x10, 50x10

1/12/2009 Island Strength

Bench Day

Bar, 135x5 2 Sets, 225x2, Put on old F-6,
3-Board:315x1, 335x1, 365x1
2-Board:340x2

Floor Press (Raw)
225x6

Face Pulls
100x15, 120x15 2 Sets, 130x15

Rolling Extentions
35x8, 50x8, 65x8

Quick and heavy.

1/08/2009 Island Strength

Assist Day

Military Press
Bar, 135x3, 145x5, 135x3

Hammer Curls
35x10, 40x10, 45x10, 35x10

4-Board Close-grip with Dbl Minis
135x5, 205x5

5-Board CG w/Dbl Minis
205x5

Rope Push-Downs
110x25

Short and sweet. Command decision to do
5-Boards instead of 4-Boards since I'm trying
to focus on tricep strength. Cycle Starts.

1/05/2009 Island Strength

Bench Day

Bar, 135x5 2 Sets, 225x2, 245x1, 275x1,
Miss 300, Miss 300

Put on new F-6 (50):
4-Board: 335x3 (last one touched), 355x1
3-Board: 355x1
2-Board: 355x1
1-Board: 355x1*
Full ROM: 355x0, 355x0

Raw BP: 205x12

Lots of missing. OK, I haven't missed
much at all for awhile. Seven days looks
like too long for me to not bench. Missed
getting 300, warm-up might have been
too much, too heavy. First time in a
shirt in months , probably could've been
smarter and stayed with boards.
It was cool to give 300 raw a couple tries.
Didn't feel much in the way of pop from the
F-6. PR on 1-Board...the battle is far from over.

1/01/2009 Island Strength

Assist Day

KB Rows
3 Sets of 20

BB Shrugs
135x15 3 Sets

Pull-Downs
80/90 3 Sets of 10

No pressing or extentions. Deload for Raw Bench
Test on Monday. Happy New Year!