T-Bone Strength 10/30/09

Upper Back Assistance Day

Shrugs
135x10 (3 sets)
225x10 (2 sets)
315x10 (2 sets)
365x10 (1 set)

Dumbbell Rows
55x12
75x12
100x30* Tied Old PR I believe

Pulldowns
3 sets of 10

Cable Curls (Cuz I felt like it!)
2 sets of 10

Great session. Getting in some really hard work definitely will pay off in the long run! Doing the same exercises like facepulls and Vogelpohl Rows over and over again will only force your body to plateau. I just have become too accustom to doing those exercises I figure I'm going to switch it up a little bit and do some other exercises for a while. Maybe take a Westside approach to my back work in the sense that I'll do some exercises for 2 weeks at a time, then rotate in new exercises. I'm confident it will help me get past 550 to my big time goal of 600 at the USPF State meet next March.

10/30/2009 Island Strength

Upper-Back Day

CG Pull-downs w/added band
4 Sets of 10 superset with

Medium grip Pull-downs
4 Sets of 10

Seated Power Cleans
20x15 2 Sets

10/29/2009 Island Strength

Bench Day

Shirted 3-Board Press
Bar
135x5
185x3
Add 3-Board
225x3
Add 50" Katana
315x3
365x1
405x0
405x0

Got into 48" F-6
315x3 just stretching the shirt
315x3 Hit 4-Board on last rep

225x10

Side and Front Laterals
20x15, 10

Tony
Raw 3-Board

Up to 435x1
455x0

Rep-Out
225x30

Just an off day for me. Still strained
against sorta heavy weight.

10-24-2009 Island Strength

Lockout Day

Reverse-Bands 4-Board
Barx10
Add Bands
225x4
315x3
Add 50" A/S Katana
405x3
475x3*
525x0 Lost it behind my face!
525x1*

Raw Reverse-Band Close Grip
1-Board: 315x5

Reverse-BAnd JM Press
225x10

Incline One-arm Tricep Extension
20x10
30x10 2 sets

Timed Hammers
30-seconds

Tony
Raw Reverse-Band 4-Board
475x3
525x1*

Tates

Seated DB Press

Tony did lots of sets of these, not sure
of the weights. Lots of fun with rubber bands.

10-23-2009 Island Strength

Upper-Back Day

CG Pull-downs
8 Sets of 10

KB Rows
53x20

Seated DB Cleans
15x15 2 sets

Tom

Reverse-Band Bench Press
225x5
275 5 sets of 5

CG Bench
135 x5 2 sets, 1 set of 10

Squats
135x5
225x5
135x10

Dann
Reverse-Band Bench
225x5
Felt a twinge in shoulder and
shut it down.

CG Pull-downs

Seated DB Cleans

Tony
CG Pull-downs
5 sets of 10

DB Rows
100x10

Timed CG Pull-downs
60 seconds

Pretty casual. We'll turn up the heat
next week.

10-22-2009 Island Strength

Bench Day

Dbl Blue Bands
Barx5
Add 3-Board
135x5
Add 50" A/S Katana
225x1*
245x1*
275x1* 70lb PR

DB BP
55x10
85x13

Face Pulls
120x30

Plate Raises
35x10

Tony
185x20 2 Sets

Nice PR. Much stronger shirt so
how much strength gain is difficult
to know.

Tbone Strength Meet WriteUp

A very well ran meet+a bunch of great lifters+a great day on my part= A new SHW bench record!

Warmups went as follows:
Barx5
135x5
225x3
3board
315x1
405x1
Threw on Shirt
455x1

Warm ups went very easy and I mean very easy. Getting a little bit of extra rest really helped. I was very over trained and I needed that extra rest in order to get myself fully in check. Before lifting started I was nervous as all could be, not necessarily because of the weight I was attempting, just because I was competing for the first time since my disaster at Nationals. I had to drink orange juice in order to settle my nerves and settle my stomach.

After I warmed up I found out I was 8th out of 10 lifters to lift.

485 Smoke Show

512 Smoke Show and a new American Record

529 Brought it a little bit high, I pressed it but apparently my right arm wasn't locked out fully so it was a missed lift.

I won the following titles at this meet

Junior Men 20-23 SHW 1st Place
Best Male Junior Lifter
Best Overall Male Lifter
Heaviest Bench Press Lifted at 512

I had a great time at this meet. I have a bunch of hardware to show for it. I have to give a huge thank you to Steve for helping me with my shirt and my warming up and Dann for video taping the event and for just helping out overall.

The plan is to now do the AAU Worlds December 6th in Laughlin, Nevada. Goal for that meet is to get the 551 I wasn't able to attempt at the Monster Bench Meet. I also plan on working with my smaller Super Katana that I recently bought. The ultimate goal would be to bench 584 for me personally but who knows. Now I'll do some light raw work this week and hit it raw for a week or two, then back in the shirt!

BOYB!!!!

10-17-2009 Island Strength

Chatsworth Monster Bench Bash

Tony Cissell
Opener 485 Good

2nd 512 American Record ***********

3rd 529 Locked-out but no lift

Junior Men's Superheavyweight
American Record Holder Anthony Cissell,

Catalina Island Anti-Gravity Freak

10-16-2009 Island Strength

Tricep Day

Superset CG Pull-downs and Rope Push-downs

6-8 Sets

Gettin on the Chatsworth Boat!

10-15-2009 Island Strength

Bench Day
Bar
Add 3-Board
135x5
225x5
275x1
315x1
335x1*
350x1*

Timed DB Bench (30-seconds)
50x27
50x17

Face Pulls
120x20
120x15

Plate Raises
45x10

Dann
Bar
Add 3-Board
135x5
185x3
225x1
245x1
265x0
255x1 Easy

Timed DB Bench
40x19

Face Pulls

Plate Raises
35x7

Tom
DB Bench
40x8
50x8
60x8
65x5

Skull Crushers
65x10 2 Sets

Squats
135x5
225x3

Good Times. Chatsworth tomorrow.

Dann, you can bench 15lbs less than
your 3-board. Triceps are your weak
link right now. Triceps go up and your
bench will go up.

10/9/2009 Island Strength

Tony's Opener

Bar
135x5
225x3
315x1
Add 3-Board
405x1
Add Super Katana
455x1
Full Range w/Commands
485x1 (Opener, fast fast fast)
2nd Attempt off 2-Board
515x1 (Very easy)

Rolling Extensions
25x8 2 sets

Done and Ready. Rest, Eat, Lift.

Steve
CG Pull-downs
8 Sets of 10

Dann
Iron Chamber "240 Column"
190x6
200x4
225x1.75 {Bar Path
210x3
190x6
Total max-effort on Dann's
part as proven by his liver
coming out his left eye socket
on the last set. Took awhile to
get tucked back in. Great job!

CG Pull-downs
Not sure how many

10/10/2009 Island Strength

Lockout Day

Reverse-Band 4-Board Press
Bar 3 sets of 10 {Still sore from Thursday!
Add Reverse-Bands
225x5
275x3
315x3
365x3
405x1
440x1*
465x1*

Reverse-Band JM Press
225x6
275x6

One-Arm Rev-Band JMs
135x5
145x2

Hammer Curls
50x10
25x10

Incline tates
25x18 (30-seconds)

Dann
Reverse-Band 4-Board Press
Bar {Still sore from Thursday
Add Rev-Bands
225x3
275x3
315x3
335x1
350x1*

Rev-Band JMs
225x5 2 sets

One-Arm Rev-Band JMs
135x5?

Incline Tates
Not sure but Tony turned 30-seconds
into 45! BOYBs!!

Ready for Chatsworth.

10/8/2009 Island Strength

Bench Day
Bar
Add Reverse-Bands
225x5
275x3
315x3
365x3
405x3*

Full ROM
225x12

Face Pulls
120x20
140x20

Plate Raises
45x10
45x8

Tony
CG Pull-downs
Pull-downs

The 405x3 was a nice PR as 405x1
was my previous best. Tony takes his
opener and 2nd attempt (to a 2-Board)
tomorrow and shuts it down.

T-Bone Strength 10/2/09 and 10/3/09

Accessory Day 10/2/09

Barbell Shrugs (Just because)
135x10
225x10
315x10
405x10 (3 sets)
315x20

Band Assisted Pull-ups (Again, just because)
40 total reps

Vogelpohl Pulldowns/Rows
10 sets of 10

Behind The Neck Pulldowns (Yeah you guessed it...just because!)
3 sets of 10

Bizarre Bench Day 10/3/09

Raw Bench
Bar
135x3
185x3
225x1
315x1
405x0 STAPLED! WTF?
405X1 Killed it!
225x20
315x5! (I wanted 10 but I'll take 5)

Tate Press
3 sets of 10

Rope Overhead Extensions
3 sets of 10

Pushdowns with Pulldown Bar
3 sets of 10

Band Pullaparts
3 sets of 10

Bicep Curls (What the hell, why not right?)
1 set of 30

I lifted alone these two sessions and I have no idea what Steve did. I freaked out at being stapled with 405 because it felt so easy picking it off the rack I was worried that I somehow became weaker but after I got mad at it enough I killed it the second try. I really want to get double digit repetitions with 315 and I think I'm going to make that a goal after this Chatsworth meet. The goal on the 3rd was to do a heavy reverse band 4 board with my super katana but it just didn't formulate for me to have spotters. I guess I take my opener and second attempt to a 2 board on Thursday/Friday and then after that I think I'm going to take a longer rest than usual because I'm pretty peppered at this point after having peaked for one meet, not being able to lift in it, then having to peak again a little over a month after the fact. My planned lifts at the Chatsworth meet are 485, 512, 529, and if I get a chance at a 4th attempts 540-551. I think those numbers are very doable and I cant wait to get this meet over with because then I'm taking a rest for a week or so and then hitting it raw for awhile.

I need a break from my shirt! :P

////Sorry I missed spotting you T. If it weren't life or death I'd have been there. This situation is nearly completely behind me. Enough said. You missed 405 raw full ROM then made it. No problem. You compete single-ply so WTHC's? Yes, you're slighly overtrained right now as you should be. On Oct 17th you will be rested and much stronger. 485 - 510 - 525 - 550 This is gonna be fun! ////
Island Strength

10/1/2009 Island Strength

Bench Day

3-Board w/Dbl Blue Bands
Bar
135x3
155x3
180x3* 25lb PR

DB BP
75x10
85x10

Face Pulls
120x20 superset x2 with
Plate Raises
35x10

Dann
Curls
DB Press

Tony
3-Board Press
225x3
315x1
405x1
Put on Super Katana
455x1
2-Board Press
485x1
525x1
1-Board Press
525x1*

Face Pulls
10x10

On track.