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.
2/26/09
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!!
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!!
2/25/09
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!
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!
2/23/09
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.
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!
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!
2/21/09
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?
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!!!
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!!!
2/19/09
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.
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?
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?
2/17/09
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.
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.
2/14/09
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.
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.
2/12/09
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.
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.
2/11/09
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!
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!
2/10/09
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.
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.
2/7/09
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!
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!
2/2/09
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.
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.
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.
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