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!