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!