T-bone Strength 9/26/09

Reverse Band Bench to 5 board

225x12
315x5
405x3
475x1
(Threw on Super Katana)
565x2
600x2 (Very Easy)

Incline Tates
30x15
50x15
65x10 (2 sets)

Pushdowns
3 sets of 12

Band Pull Aparts with Monster Mini
2 sets of 30

Dann
Military Press
Bar
95x5 (4 sets)
95x10

Steve couldn't be with us as he was overtown. 600 was very very easy. Next week I try a max 4-board attempt with the reverse band 4 board press. I fully plan on 650-700 falling. I was shocked at how easy the double was and still am. Got some good accessory work in. The meet is right around the corner and I believe I'm going to get this American Record!!! Dann hit the weights quickly and easily today and he is getting stronger day by day, but isn't that the goal anyway?

9/24/2009 Island Strength

Bench Day
Bar
135x5 2 sets
225x3
265x1
275x1
295x0

DB BP
70x10 3 sets

Dann
Bar
135x5 2 sets
185x1
225x1
245x0 Close! Bar Path
245x0 Gassed
155x15*

Tony
Bar
135x5
225x3
315x1
Add 3-board
405x1
Add Super Katana
475x1
525x1
2-Board
525x1 Easy!

DB BP
70x10 3 sets

Face Pulls
x40

Nearly Ready!

9/20/2009 Island Strength

Deload

Sep 24-26 I'll be deloading with 50-65% and
low volume.

Everybody else will be kicking ass.

9/19/2009 Island Strength

Tricep Day

Standing Military Press
Bar
115x5
135x3
155x1

Rev-Band JMs
225x6
245x6
275x6
285x6*

3-Way Laterals
15x10

Dann

Standing Military Press
Bar
115x3
135x1 2 sets
115x3x3

Rope Push-downs
70 - 150x5
150 - 70x5

Tony

Rev-Band 4-Boards
225x5
315x5
405x3
Put on Super Katana
475x3
525x3
555x3
575x3*

Rev-Band JMs
up to 335x6*

Rolling Extensions

Tony was looking very fast with big
weights. I felt terrible and shut down
militay presses early. JMs went OK.

9/17/2009 Island Strength

Bench Day

Bar
135x5 2 sets
185x1
225x1
245x1
255x5*
225x10
225x10

Face Pulls
100x20
120x20

Dann
Bar
135x5 2 sets
185x1
195x5* Strong!
145x16*

Tony
185x5
225x2
Add 3-Board
315x2
405x1
Add Super Katana
475x1
505x1
2-Board
505x1

Raw BP
225x10 2 sets

Face Pulls

Nice PRs tonight. Tony building
up to smash the Junior Men's
American Record.

9/13/2009 Island Strength

Delts (Done around 11:30pm)

Front-Side-Rear Lateral Raises

10x10 (All 3 angles)
15x10
20x10

Plate Raises
35x6

My delts are weak as heck! The front
and side raises were the hardest. I'm
guessing the face-pulls and other types
of pulls have got my rear delts stronger.
These will replace power cleans on Saturday.
So Military Presses and Lateral Raises on
Saturday. By 2010 I'll have this shored up.

9/11/2009 Island Strength

NEVER FORGET

Triceps and Lats

JMs
Bar
95x6
115x6
140x6
160x6
180x6
190x6

Rope Push-downs
120x5
130x5
140x5
150x5
120x 30-seconds

Dann
JMs
Bar
95x6 4 sets

Rope Push-downs
120x5
130x5
140x5
150x5
120x 30-seconds

Scott
Did the 210 column of the IC W/O

9/10/09 Island Strength

Bench Day

Full ROM Dbl Minis
Bar
95x5
115x5
135x5
175x8*
135x5-3-1
135x12*

Dann
Bar
95x5
115x4
125x4
95x10
65x8

T-Bone
Has a meet in two days. Gonna get
an American Record on 2nd attempt.
How cool is that?

Started using Dark Matter post w/o.

9/5/2009 Island Strength

Push and Pull Day

Military Press
Bar
95x5
115x3
135x3
155x1
185x0
185x0
135x5 3 sets

Power Clean
Bar
135x2 5 sets

Dann
Military Press
Bar
95x5
115x3
135x1
155x0
155x0
115x5 3 sets

Power Cleans
Bar
135x2 5 sets

Scott
Iron Chamber Bench Workout
210 Column
missed a couple reps, made most of 'em

T-Bone
Watched
Out pressed me. BOYB!

I missed a PR w/185 much higher than
I usually do. Tricep territory. Still burnt
from yesterday tricep work. I wouldn't have
it any other way. I'm bench only and don't
compete in the military press. It's a means to
an end.

9/4/2009 Island Strength

Tricep & Upper-Back Day

Rev-Band JMs
Bar
135x6
225x6
245x6
265x6*
275x6*

One-arm DB Incline Tates
20x10
25x10
30x10
20x35 (1-minute)*

CG Pull-downs w/Dbl Mini
120x10 6 sets

Big T
Some JMs
Some Pulls

Dann
CG Rev-Band BP
135x5
185x3
225x1
275x1
315x1*
275x5*

BOYB!!

9/3/2009 Island Strength

Bench Day

Bar
135x5
185x2
225x1
235x9
225x10
205x12

Big T
Opener Day
After Warm-up
Super Katana
480x1 Easy Touch
505 2-Board Easy Press
225x22 Raw

Dann
185 2x2
135x15

Scott
135x10
205x5
I know you did more Scott. Can't remember!

Opener went very easy for Tony, 2nd attempt
off 2-Board easy too. You are ready for a big number.