11/29/2009 Island Strength

2010 Planning

So while we're healin up for the
AAU Worlds in Nevada next week...

Here's a rough outline of a basic raw
strength cycle Dec 17th thru Feb 20th. This
gives us plenty of time to get get back into
our shirts for the March 27th USPF Meet.

First, the goal is to strengthen the shirted
bench with raw work. We'll do that by
working the mid range with the Floor
Press and the top end with an Enhanced
Reverse-Band Press. We'll go a bit old-school
with a De-load week of D.E. and R.E. work
every 4th week. For now, here's the deal...

M.E. Movements (High Sets, Low Reps)
Week One: Floor Press 8x3
Week Two: E.R.B. Bench 8x3
Week Three: Floor Press w/M-Mini 8x3
Week Four: Speed Bench w/M-Mini 8x3@45-55%

Back Day (Lots of volme)
Week One: CG Pull-Downs
Seated DB Cleans
Week Two: Bench-grip Pull-Downs
Face Pulls
Week Three: DB Rows
Side/Rear Laterals
Week Four: Cable Upright Rows
Face Pulls

Tricep Day (Hvy 3x3 1st-movement, 5x8 2nd)
Week One: JM Press
1-Arm Extensions
Week Two: Rev-Band JM Press
Band JM's
Week Three: 1-Arm JM Press
Skulls
Week Four: DB Push-ups w/Boards and Bands

Enhanced Rev-Band Bench: Adding choked minis
against the reversed green-bands. Hopefully this
will more closely mimic the assist of a bench shirt
at the chest and the tough lockout as the shirt relaxes.

11/28/2009 Island Strength

Openers and Break'in-in

Bar

135x5 2 sets

185x1

225x1

3-Board: 275x1

48" F-6 "The Chief"

4-Board:315x3

3-Board: 345x2

2-Board: 355x1

1-Board: 355x1

Full Range: 365x1*

(First touch in new shirt)

Incline Tates

25x10

45x10

Push-downs

5-6 sets x5

Face Pulls

2 sets of 15

Tony

Bar

135x5 2 sets

185x3

225x3

315x1

52" Katana

3-Board: 455x3

495x1

2-Board: 540x1

CG Speed Bench

315x3x3

AAU Worlds in 8 days. We're ready.

11/26/09 Island Strength

Bench

Bar

135x5 2 sets

185x1

225x1

3-Board

275x1

Full Range, 50" Titan F6

315x2 5 sets

Happy Thanksgiving! Computer died

a couple weeks ago so this is my first

post in awhile.

T-Bone Strength 11/6/09

Back Day

Shrugs
135x10 (3 sets)
225x10 (2 sets)
315x10 (2 sets)
405x8 w/straps (1 set)

Dumbbell Rows
100x10 (5 sets)

"Chest Supported Rows"
Stackx10 (2 sets)

Facepulls
140x25 (5 sets)

Vogelpohl Rows
140x10 (5 sets)

Seated Dumbbell Shoulder Press
85x10 (2 sets)

I was really out of it this workout. I was just tired but I none of the weights were out of this world heavy. I figured out a very sufficient way and very difficult way to do chest supported rows which I think everyone will like and hate at the same time. Just a little over 3 weeks away for the A.A.U. Worlds and I'm planning a 501 opener which I'm fairly certain I can hit easily.

T-Bone Strength 11/5/09

M.E. Bench

Raw Reverse Bands Full Range
Barx10 for stretch
135x8 again just to stretch
225x5
315x5
365x1
405x1
425x1
455x1
475x1*PR

Close Grip Raw 4 board
315x5
365x5
385x5

Dumbbell Bench for Max Reps
75x44
100x24

Pushdowns w/straight bar for Max Reps
140x50

Shoulder Lateral Raises
20x12
25x12
30x12

Solid session all around. I believe Big Steve is attending his family reunion so I trained alone. I've been wanting to establish a raw reverse band full range max for quite sometime. I'm fairly pleased with how well this session went. Nailed a solid 475 and I was good for maybe 500. I've been walking up and down stairs like crazy at work and I think the extra cardio I'm doing is really helping me with recovery time. Next week I hope that Steve is back because I'm going to hit some stupid number to a 3 board and work it down to a 1 board and then its on to Laughlin, Nevada for the AAU Worlds!

10/31/2009 Island Strength

Lockout Day

Rolling Extensions
20x10
30x10
40x10

Straight Bar Push-downs
100x8
110x8
1120x8
130x8
140x8
150x15

Tony
Reverse-Band 4-Board
Bar
Added Bands
225x5
315x3
405x1
Add Super Katana
475x1
525x1
615x1
685x1*

Raw Pin Press
405x5
475x3*

Nice PR with 685x1.