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!