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.