7/26/2009 Island Strength

Iron Chamber Routine

Barx30
135x5 2 sets
185x1
Start:
235x6
250x4
280x0 pissed
265x2 miss #3
235x6

Face Pulls
140x10 4 sets

Disappointing, but there's no quit in me.
I'll try a slightly wider grip. Just get stronger.

Big T
after warm-up
Start
295x6
315x4
350x2
330x3
295x6

Easy work. I hope you're sore T!! (I am)

7/25/2009 Island Strength

Power Cleans
Bar
115x2x2
135 5 Sets of 2

Shrugs
225 2 Sets of 20

Big T
Shrugs

Scott
Incline DB Press

7/23/2009 Island Strength

Tricep Day

Five-Boards w/Dbl M-Minis
Bar
115x5
135x5
185x5
225x3
245x3
275x1 *PR
315x0 stapled
225x10 *PR

JM Press
3 Sets of 10 135 superset w/

Rope Push-downs
3 Sets of 10 w/120

CG Pull-downs
4 Sets of 10 w/120 + mini band

T-Bone
Five-Boards w/Dbl M-Minis
135x5
185x5
225x5
275x3
315x3
365x1
405x1
315x8

Scott
5-Boards w/Dbl M-Minis
Barx5
95x5
115x3
135x3
155x3
185x1
135x8

Curls
Some

Dann
5-Boards w/Dbl M-Minis
Barx5
95x5
115x3
135x3
155x1
185x0 stapled (sort of)
135x8

JM Press
Some

Good times. If I didn't get your weights
or reps exactly right - log on and change it.
Good job.

7/21/2009 Island Strength

Radical Overtraining

Thursday
Raw Bench:
Set 1: 3RM, when 4 reps can be done add weight
Set 2: 10RM, when 11 reps can be done add weight
Set 3: 10RM, when 11 reps can be done add weight
Set 4: 10RM, when 11 reps can be done add weight
Set 5: 8-10 reps with a 2-second pause before each rep

Yeah, it's alot of benching. And it REQUIRES careful
logging of each set as you must try to beat 4-PRs per
workout. Keep reading - it gets worse.

Friday
Upper-Back
Pull-Downs to chest 3x10
DB Rows 3x10
Close-grip Pull-downs to abs
Face Pulls 4x20
Hammer Curls 3x10

Saturday
Military Press 3x10
One-arm Rev-Band BB Extensions 4x6
Rolling Extensions 3x12
Plate Raises 3x12

Yup, 3 days in a row. 4 days off to recover.
It's targeting "raw" bench strength so those
interested in bench competition, we'll be going
to a different routine no later than January.
The war drums of USPF State Championship
2010 are distant but strong.

7/20/2009 Island Strength

Bench Day

I'm on a de-load week. Starting to feel
like training again. Maybe try a radical
program for a few weeks.

Tony
7 Singles @ 345lbs

3 Sets of 5: 295

Rolling Ext

Scott
6 Singles @205

3 Sets of 5: 155

Face Pulls

Cardio

Dann
6 Singles @ 205

3 Sets of 5: 155

Face Pulls

Great job guys. Plenty of volume
(tonnage) today. Scott and Dann - Do
you know it's unusual to progress as
fast as you have? Very cool. I'll jot down
my "radical" new plan in a seperate post.

7/16/2009 Island Strength

Triceps Day

Floor Press
Bar
135x5
185x3
225x1
275x1
285x0
205x13

Tony
385x1
405x0
305x10

Scott
225x1
Did you do more than this? Let me know.

Dann
225x1

Tied my PR. I am unhappy with this!
I'll de-load next week and BG start getting
PRs again.

7/13/2009 Island Strength

Bench Day
Barx30
135x5
Add 3-Board
225x5
275x1
315x1
350x0

DB Push-ups w/m-mini 2 Sets of 10
DB Push-ups 1 x 20

Face Pulls
120x25
120x20

Tony
3-Board: 405 3 Singles

Scott
3-Board: 225x1

Dann
3-Board: 225x1

Rushed through to watch movie
and eat steak at the Teen Center.
Good times.

7/11/2009 Island Strength

Saturday

Close-grip Pull-downs
10x10

Shrugs
A few

Watched Tony, Dann, and Scott lift. Mostly Scott.

7/09/2009 Island Strength

Tricep Day

Raw Rev-Band 4-Board
Bar
135x5
225x5
315x5
365x1
410x1*
430x0 Close Miss
315x15*

One-arm Rev-Band Extensions
115 x5
125x3 2 Sets
115x5

Hammer Curls
50x15

T-Bone
500x1 Nice! And other stuff.

7/6/2009 Island Strength

Bench Day

Raw Bench w/Dbl Minis

Bar

Bar add  Minis x5

135x3

180x2 - miss 3rd rep

135x8

Face Pulls

120x20 3 Sets

Ring Push-ups

2 Sets of 10

Scott

Start logging Bro!!

7-03-2009

De-load

1) Watched Scott S. do 2 sets of "Tricep Death"
and some Vogelpohl Pull-downs. This was the
hardest part of my workout.

2) Rolling Extensions 35x10 2 Sets

Cool training.