T-Bone Strength 12-31-10

Last Workout of 2010!

DB Rows
3 sets of 10

Inverted Upright Rows
2 sets of 10

Facepulls
2 sets of 10

Side Lateral DB Shoulder Raises
2 sets of 12

Front Shoulder DB Raises super set with Biceps Curls
2 sets of 10

Concentration Curls
1 set to failure each arm

Incline Bicep Curls
2 sets of 10

Pulldowns
3 sets of 10

Shoulder prehab and stretching

Abs

Wanted to hit my weak areas as I mentioned last week. I got the idea of the inverted upright row from Jay Fry. Really hits an area of my rear delts that I haven't felt before. Have to do these more regularly to bring up that weak area. I really am feeling better doing biceps curls. Really is so far making a difference in how I feel and how I handle weights. Hit the shirt next week, look for massive insane weights to be destroyed!

Too Strong!

12/30/2010 Island Strength

Bench Day

Bar

135x5 2-Sets

225x3

275x1

295x1

Add 3-Board

315x3

355x1*

Put on Frankenshirt

405x1

425x1

455x1

Raw BP

135x25 CG

135x20 WG

Face Pulls

130x12 4 Sets

Lifter X

405x3

Add Slingshot

425x1

455x1

Add "The Chief" 48" F6

405x1 3-Board

425x1 3-Board

455x1 3-Board

Big T

405x3

Add Slingshot

455x1

465x1

485x1*

315x20

Raw BP

225x20

Low volume, heavy. A little shirt work.

The 2011 season is looking very promising.

T-Bone Strength 12-27-10

Lockouts N Stuff

Lockouts w/Narrow Grip
Barx15
135x10
225x5
315x3
Added 3-board
405x3 (2 sets)
455x3 (2 sets)

Speed Bench (All done with Narrow Grip)
225x3 (3 sets)
275x3 (3 sets)
295x3 (1 set)

Incline Tates super set with Flat Tates
3 sets of 10//10

Doubled Underhand Triceps Extensions
1 set of 20

To be frank, I'm extremely shocked at how much my raw strength has gone up. I figured I'd do 3-board work for the hell of it and man what a difference! The board height going from 4-3 I didn't think would be so dramatic. Could I have gone heavier? More than likely, but what's the point? I need to get quality reps in with a heavy weight before going up. Gotta check the ego at the door. I'm fairly pleased also with the speed of my bench. All sets were relatively easy and I would have done more sets with 295 but felt a slight pinch in my right pec; and decided to shut it down. I'm really getting some good speed which is fairly noticeable. One of these days I'll take a raw and slingshot max and see where I am. Extremely curious to see how I'll do in a shirt...

12/26/2010 Island Strength

Access Day

After a very long double-shift...

3-Set Slingshot Strip-set Mambo

305x5
265x5
225x8

CG Pull-downs

Band Rear-delts

Band Push-downs* I set these up at
the same angle as dips. Used green bands.

Lift X
Really Beat-up

Slingshot 3-set Mambo
305x5
265x5
225x5

Thats it.

T-Bone Strength 12-24-10

Christmas Eve Training

Rack Pulls
Worked up to 495x3

Front Squats
135x5x5

Pulldowns
3 sets of 10

Barbell Curls
Worked up to 135x5

Concentration Curls
3 sets of 10

Cable Curls
2 sets of 10

Wrist Roller
4 sets

Abs

Come 2011 I'll come close to if not bench 700lbs. New Training Split will look like this

Day 1
Lockout and Speed Bench
High Rep Triceps
Repetition Bench
Chest Work

Day Two
Heavy Bench Day
Heavy Triceps
Heavy Repetition Work

Day 3
Rear Delts
All Things Back
Biceps
Forearms
Legs

Main Goal from this is to gain muscle and have my shirt be nice and tight for me to get a big bench and get the maximum amount of pop from my chest. Instead of getting my shirt altered and having my arms brought in a half inch or so, I figure I'll get really big arms to solve the problem. Will still train legs so I can get more leg drive (and so I can look spiffy in my singlet :P) Will train forearms so they too are bigger and will be able to handle the new stress they will be put under. I will dedicate one-two days a month to simply rehab and prevention. High rep and prehab work will be the focus of these days. Lets see how this works. Goal for the USPA State championship is 650-675!

12/23/2010 Island Strength

Bench Day

Iron Chamber Gym Chart w/Straight Weight

310 Chart

240x6

265x4

295x1 miss 2nd rep

295x1

275x3

240x6

VCG Foam Board

225x10

Face Pulls

120x12 4 Sets

Big T

410 Chart

325x6

350x4

395x2

365x3

325x6

CG 4-Board

405x5

CG BP

225x15

Lifter X

325x3

Shut it down.

Scott

250 Chart

195x6

220x4

235x2

225x3

195x5

250x0

245x0 Outta gas

Good workout. Distant

battle drums...

T-Bone Strength 12-20-10

Lockout Training

Bar
135x10
225x5
315x3
405x2?!?!WTF?!
Add 4-board
405x3
455x3
475x2
495x2*PR Tried 3rd rep and got stapled :P
Add 5-Board
505x1*
515x1**
525x0 Didn't even try it, unracked it and was out of gas

Close Grip Bench
315x3 (5 sets)

Skull Crushers
135x8 (2 sets)

Overhead Triceps Extensions
3 sets of 12

Abs

Great session. All the upper back training with deadlifts, squats, and rows is really paying off. I absolutely smoked 405 on the first rep and was shocked I did it so easily to be honest, it went up like an empty bar so I said screw it I'm going for two, granted the second rep was difficult but I got it up! Pr's all over the place tonight and IC is Thursday. I believe we'll be getting back into our shirts soon so I think I'll be good for around 650+ for the USPA State Championships. We'll see how training continues to go, so far so good.

12/19/10 Island Strength

Access Day
Upper-Back Complex

DB Floor Press
After warmup:

80x15 superset with
Womacks 120x10/10 x2

80x7 superset with
Womacks 120x10/10

60x15
Womacks 120x10/10

Scott
After warmup:

45x15
60x10
70x10
70x10

Lifter X
Upper-Back Complex

After warmup:
100x15 superset with
Womacks 120 x10/10
100x15 superset with
Womack 120x10/10
100x12 superset with
Womacks 120x10/10

I sucked. Scott and X lifted great. Git
'em next time...

T-Bone Strength 12-17-10

Deadlifts n Squats n Stuff

Deadlifts from floor

Warmups
315x4x4
365x2
410x2
315x8

Front Squats
5 sets of 3
1 set of 5

Db Rows w/TboneBell (100lbs)
2 sets of 10
2 sets of 8

Facepulls
2 sets of 20

Abs

Grip is getting where it use to be. The T-Bone Bell wasn't too terribly tough. I think I'll up the weight on it next week. Speed from the floor is pretty good, sticking in the middle, I'll throw in rack pulls and good mornings. Having fun with my squat and deadlift workout. Will make plan for Monday tomorrow and post outline when I can.

12/16/2010 Island Strength

Bench Day

Reverse-Band Bench w/Green Bands

After warm-up:

355x3 4 Sets

365x2 Miss 3rd rep

315x3

CG 3-Board

315x10

Slingshot

385x5

405x3

Big T

After warm-up:

405x3

445x3

495x1

455x3

425x3

Slingshot

495x3

315x41

Scott

After warm-up:

275x3 3 Sets

295x3 4 Sets

Lifter X

After warm-up:

405x3

445x3

495x1

455x3

425x3 2 Sets

Slingshot

495x4(?!) weirdo

545 spotter pulled when it stalled

A barn-burner of a workout. Lots

of volume, intensity and attitude.

Yeah, it was fun!

12/15/2010 Island Strength

Why we will succeed

1. We believe in what we're doing.

2. We know how to train.

3. We are willing to ask for help.

4. We compete and mean to compete at the highest possible levels.


Just thought you might like to know. Do not doubt our resolve in
this matter.

12/13/2010 Island Strength

CG Pull-downs 150x20

superset with

Fat-grip Blue Band Pull-downs x20

superset with

Low Rope Cable Rows 150x10

superset with

Band Pull-aparts

Lifter x

Ditto

Whew. 1 and a half sets. Done.

Started on DAA 3 days ago.

T-Bone Strength 12-13-10

Accessory Day

Incline Barbell Bench
Bar
135x8
225x3
275x1
295x1
315x0
315x1*PR
225x10
135x10

Fat Grip Dumbbell Clean and Press From the Floor Timed
85x4 each arm 60sec
70x8 each arm 60sec

Pulldowns
Stackx24

Oarps
3 sets of 10

Abs

What a 315 incline bench means to the future of my development as a strength athlete I don't know. What I do know is that I've wanted a 315 incline for quite sometime and never got around to doing it. Its amazing to see the difference in bar path and height and what it does to your strength. I'm positive I'm good for around 435-445 raw on a flat bench on a good day and I'm well over 100 pounds off that on the incline. I think I need to come up with a good rotation of lifts to do on my main accessory day and come up with a plan. As Big Steve has a rotation of main lifts for the 10x3 program so do I need a solid rotation for my accessory day. But man, 315 on the incline was pretty awesome!

12/09/2010 Island Strength

Bench Day

Quad Minis

2-Board: 185x2

3-Board: 205x2, 225x1

4-Board: 245x1, 205x3, 155x7

S/W Slingshot: 335x1, M 365

Band Pull-downs

Blues x20 2 Sets

Big Tony

2-Board 295x2

3-Board 325x1

Lifter X

2-Board: 225x2, 245x2, 275x2, 315x2

S/W Slingshot: 315x1, 365x1

Too strong.

T-Bone Strength 12-10-10

Deadlifts and Squats

Deadlifts from the Floor

135x5
225x5
315x4x4
365x2x2
315x10

Squats (used iron chamber chart)
255x6
270x4
310x2
295x3
255x6

DB Rows w/Tbone Bell
100x10
100x11
100x12

Hanging Knee Raises super set with KB Rows
2 sets of 15//2 sets of 10

Ass kicker of a workout. Was fairly surprised at the speed of my deadlifts. Lots of speed from the floor and I figured that the iron chamber charts would be great for squatting so I figured, why not? I really have to get my technique down as far as foot placement. I did some olympic style squats and they were ridiculously easy. Others were struggles simply because of differences in stance. I've been competing as a bench only lifter, however, I want to be a very well rounded strength athlete which is why I'm doing squats, deadlifts, and strength conditioning one day a week. So far its been great.

T-Bone Strength 12-06-10

Assistance Work

Raw Bench
Bar
135x10
225x3
315x3
365x1
405x1 (Foam Board)

Add 4-board
405x3
425x3x3 (Pinky on ring)

Slingshot bench
315x3 (Wrist went funky on me, shut it down. I've done 315x20 w/slingshot)

Vogelpohl Rows
1 set of 50

Weights felt alright, don't know what was up with my wrist. Going to ice it, ice my shoulder and get myself back in gear. Gonna watch my body and train smarter, not harder.

12/05/2010 Island Strength

Accessory Deload

VCG 3-Board

Bar

135x10

185x10

225x5

275x5

185x25

Rope Pushdowns

110x15

Hammer Curls

45x12

Band Pulldowns

Bluesx15

Lifter X

ICG Chart #440 w/3-Board

350x6

375x4

420x2

405x3

355x5

Womacks

130x10/10 2 Sets

EZ-Bar Curls

75x10 3 Sets

Wiped out after Thursdays 10x3.

Strength was good though and I

had to keep from going heavy. One

more M.E. day before a full week's

deload. The mysterious Lift X had

a tiger by the tail with the Iron Chamber

Gym Chart #440.

T-Bone Strength 12-03-10

Max Effort Squat/Deadlift

Full Range Squats
Bar
135x5 (2 sets)
225x5 (2 sets)
275x5 (5 sets)

Deadlifts from the floor
Warmups
345x4x4
295x8

T-Bonebell Rows
100x6
100x7
100x8 (No straps)

Modified Glute Ham Raise
2 sets (Suckers are tough!)

Hanging Leg Raises
2 sets of 15

I'm seriously fried after this. I can't believe how much my leg strength and deadlift strength has deteriorated. I'm going to train the squat and deadlift from now on, no more excuses!

I've decided to ditch the straps on the t-bone bell. Reason for this is I feel it will work my grip much harder plus increase my lat strength in such a way that it hasn't been at. If I can reach 20 reps with the 100lb T-bone bell, I can go up in weight.

The Ortmayer/Magnusson deadlift routine is a hell of a routine. I didn't get through it all the way, I have to lower the percentages I'm working with in order to get through it. Also, the 5x5 with the squat is something I'm just going to stick with. It's really difficult to beat the old school 5x5. Stronger squat=stronger leg drive on the bench. I really feel like this deadlift and squat training is only going to help me become a better all around strength athlete.

Again...I'm fried :)

12/2/2010 Island Strength

Floor Press with Grey Bands 10x3

Roughly 115lbs of added tension at the top

225x3 1 Set

205x3 7 Sets

215x3 1 Set

225x3 1 Set : Tonnage 6,300lbs

Average lift: 210lbs

Improvement: 11lbs per lift

*Extra 235x2 miss 3rd rep

Band Pull-aparts

Hammer Curls

Tony

315x3 4 Sets

295x3 5 Sets

305x3 1 Set Tonnage: 9,120lbs

Average lift: 304lbs

Improvement: 15lbs per lift

Add Slingshot Strip Sets

355x2 reps

295x3 reps

215x5 reps

Lifter X

225x3 1 Set

275x3 7 Sets

285x3 1 Set

295x3 1 Set Tonnage: 8,190lbs

Average Lift: 273lbs

Nobody felt really into it but the

work got done and PRs were made

with mighty efforts.

T-Bone Strength 11-29-10

Random first workout back from deload

Overhead barbell press w/fat grips
Bar
135x10
185x5x5
155x10

4-board
225x3
315x3
405x3

Close Grip Bench
225x5x3

Pushdowns
3 sets of 10

Abs

Fun workout. It was really interesting to see how my stability was affected after doing those overhead presses. None of the weights felt insanely heavy mind you, but the stability was just completely out of whack. Either I have extremely weak front deltoids and I need to strengthen them or it was just a fluke thing. Either way, I'm going to incorporate some sort of overhead press on my Monday workout from now on. Whether it be with a barbell, dumbbell, bands, machine, I'll figure it out. Felt great to have weight in my hands again and not have the weights feel much heavier than they should for me. By years end I do want to attempt a 440 raw bench so I can have somewhere to build in terms of my raw strength.

11/28/2010 Island Strength

Access Day

Tricep Death
Close-Grip Foam Board/3Board/4Board/5Board
135x5reps each board

225x5 reps each board superset with
Womacks 110x10/10

225x5 reps each board (only got 2 on 5Board)
superset with Womacks 110x10/10

EZ-Bar Curls
75x12 2 Sets

Scott
Tricep Death
Same Boards
135x5 reps each board SS W/
Womacks 110x10/10

155x5 reps each board SS W/
Womacks 110x10/10

EZ-Bar Curls
75x10 2 Sets

Lifter X
Tricep Death
Same Boards
225x5reps each board
superset with/ Womacks 110x10/10

225x5reps each board
superset with / Womacks 110x10

EZ-Bar Curls
75x12 3 Sets

Tired McTirely McWorkout.

11/26/2010 Island Strength

Bench Day

Iron Chamber Gym Chart

300 Column

235x6

255x4

285x3

265x3

235x6

4-Board

365x2

5-Board

385x3

Face Pulls

120x15 3 Sets

Hammer Curls

60x10, 60x6

Scott

195x4

205x3

225x2

235x2 *Tony grabbed it early. LOL

235x3*Still laughing about it

195x5

Lifter X

400 Chart

320x6

340x4

380x2

360x3

335x6

Big T

Deloading today. Came in to

spot. Has a great eye for technical

issues.

Iron Chamber Chart is a great workout. I

think it could be expanded with reverse-bands,

boards, and (we're already doing this) slingshot.

X claimed to be part of the "Undercover Boss"

program. Possibly. So funny.

11/21/2010 Island Strength

Access Day

DB Floor Press
After warmup...

95x10 superset with
Tate Extensions 35x10

95x10 superset with
Tate Extensions 35x10

95x11 superset with
Tate Extensions 35x10

EZ-Bar Curls
65x12 2 Sets

Scott
60x10 superset with
Tate Extensions 30x10

60x10 superset with
Tate Extensions 30x10

60x11 superset with
Tate Extensions 30x10

EZ-Bar Curls
65x10 2 Sets

Lifter X
95x11 superset with
Tate Extensions 35x10

95x11 superset with
Tate Extensions 35x10

95x16 superset with
Tate Extensions 35x10

Bwt Dips

Short and intense. Like fighting a badger. T-Bone;
why don't you consider joining us Sunday night?

11/18/2010 Island Strength

Bench Day

10x3 Reverse-Band w/M-Minis

295x3 9 Sets

315x3 1 Set

Tonnage: 8,910lbs

Average lift: 297lbs.

Improvement per lift: 22lbs.

Face Pulls

140x12 3 Sets

Womacks

140x10/10

Hammer Curls

45x10

60x10

Scott

225x3 9 Sets

245x3 1 Set

Womacks

110x10/10

Tony

405x3 6 Sets

Add Slingshot

405x3 3 Sets

455x3 1 Set

Womacks

140x10/10

Lifter X

405x3 9 Sets

Add Slingshot

435x3 1 Set

Womacks

140x10/10

Good times.

T-Bone Strength 11-15-10

Speed Lockout Training (Well Kinda)

Raw Warmups
Bar
135x5
225x5
315x2
Add 4-board
315x3 (2 sets)
365x3 (2 sets)
385x3 (2 sets)

Fat Grip Speed Bench
225x3 (3 sets)

Pushdowns (All sets one right after the other)
3 sets of 10

Took it easy tonight. Everything felt really light. Was surprised by how fast I moved everything. My lockout is getting there. I hope to have around a 525 raw 3 board sometime in the near future and I think doing lockout and speed work on the same day can only help that to happen.

T-Bone Strength 11-11-10

Lockout Training

Quad Mini's w/Boards
Bar
Bar+Doubled Minis
Bar+Quad Mini's
135+Quad Mini'sx3
205+Quad Mini'sx3
225+Quad Mini'sx3

Add 2-Board
275+Quad Mini'sx3
315+Quad Mini'sx0 (Damn thing came towards my face, I'll get it next time!)

Add 3-Board
315+Quad Mini'sx1

Add 4-board
335+Quad Mini'sx2
Add 3-board
225+Quad Mini'sx6
Full Range
135+Quad Mini'sx8

Add 3-Board
315+Doubled Mini'sx3
Add 2-board
315+Doubled Mini'sx1 (Gassed)

Oarps
20 reps each arm
Superset with
The Exercise Formally known as the Womack
20 reps

Steve
Warmups
Add 2-Board
135+Quad Mini'sx3
205+Quad Mini'sx1 (Missed first rep)
205+Quad Mini'sx0

Add 3-board
185+Quad Mini'sx2 (2 sets)
205+Quad Mini'sx2

Add 4-Board
225+Quad Mini'sx2

Add 3-Board
135+Quad Mini'sx10

Add 3-board
225+Doubled Mini'sx10

Scott
Warmups
Quad Mini'sx0 2 board

Quad Mini'sx3 3-board
65+Quad Mini'sx3 3-board
65+Quad Mini'sx0 3-board

Add 4-Board
Quad Mini'sx3 (3 sets)
80+Quad Mini'sx3
Add 2-Board
55+Quad Mini'sx5

95+Doubled Mini'sx10 4-board

Great session all around. Quad mini's are extremely humbling. They are very difficult. Proud to get 315+with the quad mini's on a lift. The tension is really something else. I think all of us were surprised at how difficult they were. Definitely going to be a mainstay in our routine. I plan on doing band work with every speed workout from now on and I think it will help me greatly with my lockout and strength off the chest, as well as help out Steve and Scott. Both have increased their technique greatly and are poised for a big lift here soon. Deload week next week for all. I plan on taking a max attempt with my SlingShot next week and see if I can get close to that 500 mark.

Getting Stronger is fun, especially with great guys to train with!

11/8/2010 Island Strength

Access Day

Slingshot 3-Set Mambo

225 plus Dbl Minis x13

295x10 S/W

320x10 Reverse M-Minis

CG Pulldowns

2 Extended Sets

This is the new "typical" access

day. Three sets, lots of reps. Closer

grip than comp but not by much. Adios.

T-Bone Strength 11-08-10

Tricep Day

Close Grip Bench
315x5x5

4-board w/Comp grip
405x3
500x1*PR (Nice grind with it too)
315x8

Full Range SlingShot
315x15
225x40*PR

Overhead Triceps Extensions
2 sets of 15

Big Steve
SlingShot workout
225x12 w/doubled mini's
295x10
Add Reverse Monster Mini's
320x10 (misload by my part)

Vogelpohl Rows
Bunch of sets

Great session. I find really working these high boards week in and week out will only benefit me. Steve and I were talking and doing raw high boards I think is the way to go. Having a really strong raw lockout will only benefit me long term. Great to hit 500 raw. I've now hit 500 to a 4 and 5 board, now I gotta do it to a 3 board. Eventually I want 500 raw full range. Steve is making great progress with his raw strength and should hit 350 sooner than he thinks. Getting stronger!

T-Bone Strength 11-05-10

Accessory Day

Trap Tunnel of Terror
70x20, 85x20, 100x20 2 series

Behind The Neck Pulldowns
3 sets of 12

Vogelpohl Rows
2 sets of 20

Halbert Swings superset with DB Cleans
2 sets of 20

Barbell Curls
3 sets of 10

Side Shoulder Raises
3 sets of 10

Lots of volume here and for a reason. I'm going to try to increase my arm size to make my shirt tighter. Instead of getting 1/4 inch taken out of my shirt I figure I'll try to really add some quality muscle. Really surprised with how much my raw strength is going up. I hope for a 455 raw bench by years end so keep your eye out for that. Will layout my Speed/Triceps and Accessory Plan in the next day or two.

11/4/2010 Island Strength

Bench Day

10x3 Floor Press

275x3 10 Sets*

285x2.9 on set 9

275x4 on set 10 to catch-up

Tonnage 8,250lbs

Avg lift: 275lbs

Total Increase: 1,200lbs

Seated FG Power Cleans

25x10 2 Sets

Big T

355x3

365x3 9 Sets

Tonnage 10,920lbs

Avg lift: 364lbs

Total Increase: 1,470lbs

Scott

185x3 10 Sets

205x2

Tonnage 5,960lbs

Lifter X

315x3

365x3 3 Sets

345x3 6 Sets

Tonnage 10,440lbs

Big PRs today. As Iron sharpens

Iron so one man sharpens another.

T-Bone Strength 11-01-10

Something different

4-board Work
Bar
135x10
225x10
315x5
405x3
495x2*PR I believe
405x5 (2 sets)

Full Range Rep Work (Close Grip)
225x20
135x20

Overhead Triceps Extensions
2 sets of 20

Wanted to get some frustrations out today. And I think working my lockout can never hurt. We haven't mentioned this but we have new weights at the gym thanks to my Dad. They are a huge help! Really looking forward to working with them long term. Going to work the 10x3 here for a little while as I await a potential invite to my first pro-am. We shall see.

10/31/2010 Island Strength

Accessory Day

Floor Press

After warm-up:

255x10

OH Tricep Extensions 100x10

245x7

OH Tricep Extensions 100x10

225x5

OH Tricep Extensions 100x10

OMG this was hard. The tricep work

in-between the Floor Press sets caused

early and dramatic failure. More of this

in the future.

10/28/2010 Island Strength

Bench Day

Iron Chamber Chart with Slingshot

360:

285x5

305x4

345x2

325x3

285x6

CG 2-Board w/Slingshot

315x11

VCG Raw 2-Board

225x18

Hammer Curls

35x10 3 Sets

Band Pull-Aparts

Minis 3x10

BIG T

Iron Chamber Chart w/Slingshot

470:

385x6

405x4

445x2

415x3

385x6

2-Board w/Slingshot

315x17

VCG Raw 2-Board

225x20

T-Bone Press

205x10

Lifter X

Iron Chamber Chart w/Slingshot

370:

285x6

305x4

345x2

315x3

285x6

Full ROM

315x12

Scott

Came in a little late due to

work but got er done.

T-Bone Strength 10-25-10

Speed Bench

Warmups
245x3 (9 sets, 3 different grips)

Add SlingShot
335x5 Very Explosive

Alternating DB Bench w/Fat Grips
60x20 (10 reps per arm) (2 Sets)

Pushdowns
2 sets of 20

Kept it short and quick today. Very surprised by the alternating Db bench with the fat grips. I was shaking holding 60lb dumbbells and I honestly couldn't believe it. I may have found a weakness in the big armor I have. Gotta strengthen it. Going to do these until I hit 100's easily.

10/24/2010 Island Strength

Access Day

Tricep Death
CG Boards 2-3-4-5
135x5
225x5

Hammer Curls: A few

Lifter X
Same as above

Painfully sore at the beginning and ...at
the end too.

10/22/2010 Islandstrength

Bench Day

Reverse-Band 10x3

After warm-up:

335x3

345x3 8 Sets

365x3

Kept waiting for this to get tough and

it didn't.

Tonnage: 10,380lbs

Hammer Curls

55x8 2 Sets

Big T

Heavy DB Rows

100x10

150x10

170x10

200x5

220x3

Hammer Curls

60x10

Scott

DB Rows

50x10

60x10

70x10

These guys are strong. Really.

T-Bone Strength 10-21-10

10x3 Week 1

Straight Weight Competition Set up Bench (All sets done raw, wrist wraps only)

Warmups
345x3 (!0 sets) All really easy
Total Tonnage 10,350lbs

4-Board
405x5
455x3
475x1

Short Straight Bar Pushdowns
70x12
100x12
140x12

Scott
135x5x5
135x16

Cable Work

Very pleased with this session. I was going to do reverse bands originally, but when I got to the gym I just decided screw it I'm doing straight weight. All sets were very easy and with fairly good speed. Scott has improved his technique leaps and bounds from when he first returned from injury and it shows with the speed and velocity he is able to generate with his lifts. I felt like this was a good session in that the weight wasn't the most difficult and I got through the 10x3 and next week Steve will be back and I'm sure the 10x3 will be much more difficult. Everything is on the road to 300kg+ right now for me. I have no interest in benching 620 or anything like that, 700 is the next goal. 300-320kg or bust. So far Week 1 is complete, back and shoulder work tomorrow.

T-Bone Strength 10-18-10

Speed Stuff

Speed Bench
225x3x9 (3 different grips)

DB Bench Superset with Straight Bar pushdowns
70x30//140x30 (2 sets)

Cable Crossovers
2 sets of 20

Felt good to get back at it. Nothing to write home about as a first day back usually isn't the heaviest day you'll ever see. 225 felt extremely light but I had to cut my workout short to pick up my dad from the boat. We'll see what I do for Max Effort Work this week; and then I'll do heavy shoulder and back assistance at the end of the week.

10/17/2010 Island Strength

Accessory Day

DB Floor Press

25x10

50x10

80x15 SS W/Tates 30x10

90x10 SS W/ Tates 30x10

90x10 SS W/Tates 30x10

3-Set Tonnage: 3000lbs

Plate Raises

45x10

Lifter X

DB Floor Press

80x10 SS W/Ttaes 30x10

90x10 SS W/ Tates 30x10

90x12 SS W/Tates 30x10

3-Set Tonnage: 2780lbs

Plate Raises

25x10

35x10

45x10

Scott S

DB Floor Press

30x10 SS W/Tates 25x10

30x10 SS W/ Tates 25x10

30x20 SS W/Tates 25x10

3-Set Tonnage: 1200lbs

First days back are always a bit

tentative. Still, good hard workout.

10/14/2010 Island Strength

Bench Day

DB BP 50x20 3 Sets

Band Rear Delts 3x15

Hammer Curls 45x15

Big T

Raw Bench

385x3

Slingshot

385x5

315x10

225x10

135x10

Meet details

Tony was the Big Show at AAU

Worlds. Opener was 584 and it went up easily but

got turned down for head movement. Went to 601

and smashed it with just a bid of grind 3/4 up. Again

having to keep the head on the bench took away a bit

of weight. Ken Tawzer and I put the mother of all shirt

jacks on Tony for his 3rd at 623lbs. The shirt took Tony

out of his bar path and he had to abort. 1st place in men's

supers and Best Equipped Lifter.

The Island Strength Show was a pretty good one. Ken Tawzer

and I went back and forth for the Military/Police world record.

Ken took 1st with a 429 to my 402. A great guy and worthy

opponent. I hope to give him tougher competition in the future.

Thanks to Big T, Scott and Lifter X for helping me get ready and

get what I hope will be the 1st of many world's records.

SD

2010 AAU Worlds

Results

Tony: 1st Place Men's SHW, 601 Bench Press

Steve: 2nd Place Master's 55-59 and Military/Police, 402 Bench Press

Details to follow...

T-Bone Strength 10-5-10

Last "Workout" Before Worlds

Slingshot Pushups
2 sets of 20

Sit ups
2 sets

Fat Guy Pullups
2 sets

Box Jumps
2 sets

Currently 4 days out and I feel strong as an ox. I'm really healing up well. Knock on wood I'm not sick or injured like I have been. Big number going to happen in Vegas!

10/4/2010 Scott S.

Bench Day

Dead Stop Bench Press

Put the bar on safety pins right above

the rib cage.

Lots of singles to warm-up.

225x1

Rev-Band Bench M-Minis

225x4

135x25

Hammer Curls

Scott looked real strong.

10/3/2010 Island Strength

Last Training Day before AAU Worlds

CG Pull-downs w/m-minis and s/w

2 Sets of 10-20 Not sure

Rope Push-downs

5x5 100-150

Done

Lifter X

Foam Boards

365x5

CG Pull-downs

It's a wrap.

9/30/2010 Island Strength

Bench Day

Bar

135x5 2 sets

185x1

225x1

275x1

3-Board 315x1

Put on F6 "The Varsity"

3-Board 405x1

2-Board 405x1

Raw Rev-Band (Blues)

3-Board 405x3 w/Slingshot

Full ROM 405x3* w/Slingshot

CG 2-Board 225x20

Big T

3-Board 585x1

2-Board 585x1

Raw Rev-Band (Blues)

455x3x3 w/Slingshot

405 Full ROM x10 w/Slingshot

CG 2-Board 225 x Alot

Lifter X

405x3x3

Put on 52" F6

2-Board 405x1

48" F6 "The Chief"

2-Board 455x1

Raw Rev-Band (Blues)

405x8 w/Slingshot

CG 2-Board 225x20

Thats It.

T-Bone Strength 09-27-10

Speed Bench:Kind of

Bar
135x20
225x3 (2 sets)
275x3 (2 sets)
365x3 (1 set)
365x5 (1 set)

275x18
Threw on Slingshot got 6 more reps

Very Close Grip Bench
225x5
275x3
315x1

Incline Bench w/Dumbbells
85 for 5 held for 5 seconds all the way down to 1 rep

Stretching

Speed felt good on all sets. Thursday I believe we're taking our opener to a 2 board and then doing some assistance work. On Friday or Saturday I'll do back and rear delt assistance then shut it down for Worlds.

9/26/2010 Island Strength

Accessory Day

DB Floor Press

25x10

40x10

60x10

80x10 3 Sets superset with/

Incline Tate Extensions

25x10 2 Sets and

40x10 1 Set

CG Pull-downs

2 Extended Sets 1-2 Minutes

With Bands / Without Bands

2 Hands / 1 Hand

Alot alot of reps x2

Band Pull-aparts

1 Set TF w/M-Minis

Scott

DB Floor Press

25x10

40x10 3 Sets Superset with/

DB Incline Tates

25x10 3 Sets

CG Pull-downs

A Whole Lot of Reps x2

Lifter X

Foam Boards

365x5

DB Floor Press

80x10 3 Sets Superset with/

DB Incline Tates

25x10 3 Sets

CG Pull-downs

Mucho Rep-o's x2

Fun in the House of Pain

T-Bone Strength 09-24-10

Back and Rear Delt Assistance

Pullups with V-Handle
5 sets of 5 (Really surprised by that)

Halbert Shoulder Raises
5 sets of 12

Dumbbell Pullovers
3 sets of 10

Vogelpohl Pulldowns super set with Facepulls
2 sets of 20

Barbell Curls
2 sets of 20

Wrist Roller
4 sets

Really had fun with this workout. Figured I'd try some different exercises for fun and boy oh boy I hit my rear delts and lats hard! Those dumbbell pullovers really got a good stretch in the lats and also helped stretch my rib cage which should aid me in my arch. Also I really surprised myself with the pullups with the V-Handle. Getting 5 reps and not 5 singles was really surprising. I feel like I'm going to peak just in the nick of time.

Planned Attempts for myself:
584
600-606
622-633

9/23/2010 Island Strength

Bench Day

Bar

135x5 2 sets

185x1

225x1

275x1

295x1 2-Board

325x1 2-Board

Put on 50" F6

405x1 3-Board

415x1 1/2-Board*

Slingshot 2-Board

295x5

345x3*

Foam Board

225x20

DB Incline Ext

40x8

35x10

Hammer Curls

Some x A Few

Big T

615x1 1-Board

Slingshot 2-Board

405x3

Foam Board

315x20

Scott

250x1*

2-Board

270x0

155x8

135x20

Incline DB Ext

25x20

Lifter X

405x1*

3-Board

425x1

Slingshot

315x9

Foam Board

225x20

Incline DB Ext

40x9

35x10

Great workout. Very high energy

level.

T-Bone Strength 09-20-10

Crappy Bench Day

Floor Press
Bar
135x10
225x10
225x3
315x3 Felt like crap
315x3w/slingshot 5 sets
315x10

The Exercise Formally Known as the Womack
2 sets

V handle Pushdowns
2 sets

Crappy workout. Everything felt immensely heavy. More so than it should. I'm just going to write this off as a crappy workout and move on.

9/19/2010 Island Strength

Access Day

FG DB Rows

60x10

Timed DB Rows

70x10 2 Sets

Suspended Bar Push-downs

Green Bands x10

Greens and Blacks

2 Sets of 10

Green Bands Only

To Failure

Band Pull-aparts

Minis 3x10

Side Laterals

Minis x10

Lifter X

Same Stuff

9/16/2010 Island Strength

Bench Day

Bar

135x5 3 sets

185x2

225x2

315x1 3-Board

Put on 50" F6

405x1 4-Board

440x1 3-Board

425x1 2-Board

Raw 4-Board Rev M-Minis

315x5 3 Sets

Rev M-Mini JM Press

135x14

155x12

Hammer Curls

Light for some

Big T

Bar

135x5

185

225

315

405x1 4-Board

Put on Super Katana

545x1 4-Board

585x1 3-Board

645x1 3-Board*

Raw 4-Board Rev M-Minis

315x5 2 Sets

405x9

Rev M-Mini JM Press

Seated DB Extensions

Lifter X

Bar

135x5

185x3

225x3

315x3

405x1 4-Board

440x1 3-Board

Raw Rev M-Mini 4-Board

315x5 2 Sets

405x4

Rev M-Mini JM Press

Learnin 'em

Nice workout. Right where we need to be.

Viva Las Vegas!

T-Bone Strength 09-13-10

Speed Bench...Sort of...

Bar
135x10
225x6
315x3
315x3 w/SlingShot (4 sets)
365x3 w/SlingShot (2 sets)
385x3 w/Slingshot (1 set)

Close Grip Paused High Rep Bench (These are extremely hard!)
185x20

Overhead Triceps Extensions
2 sets of 10

Cable Crossovers
2 sets of 10

Speed was extremely fast raw with 315 I mean extremely fast. This mini cycle of all these bands I believe may have helped. Good session today, feel good. Going for a big 3-board and 2-board Thursday I think but it all is according to what Steve has planned. We'll see what happens. Maybe a 650+ 3 board :)

9/12/2010 Island Strength

Access Day (Deload)

Bench

Bar

135x5

225x3

Foam Board

275x5

Cable Tricep superset w/

Incline Tates 2 Sets

CG Pull-downs

A Ton

Lifter X

Bench

365x1

315x5

275x5

Foam Board

315x5

Cable Triceps superset w/

Incline Tates 2 Sets

CG Pulldowns

Alot

Just what I needed. Everything

was light and fast. Ready for Thursday.

T-Bone Strength 09-10-10

Assistance Day

Dumbbell Rows

60x10
85x10
100x10
100x15
100x20

Pull downs (Hands faced inward)
5 sets of 10

Facepulls
3 sets of 10

3 way shoulders
2 sets of 12 reps each exercise

Hammer curls
3 sets of 16 (8 reps per arm)

Machine Curls
1 set to failure

Great session! My back held up great and I switched how I did the dumbbell rows. I went back to using a bench for support and man I hit my lats hard! Felt great. I literally feel my back growing as we speak. I'll be resting this weekend and going back at it next week. I'll go for something decent to a 2-board and something heavier than 615 to a 3 board. 600 is going to get destroyed on October 10th!

T-Bone Strength 09-09-10

Lockout Work...Sort of

Warm ups up to 455x1 w/Slingshot
Add 3-board
545x0 Didn't feel right set up wasn't there
585x1 Easy
615x1 Easy shut it down was feeling drained.

Raw 4-Board
405x5 2 sets
405x7 1 set

Slingshot Pushups
1 set of 40

225 burn out w/Slingshot
I believe I got 36 reps?

Steve
Worked up to a 275 single raw, shut it down afterwards

Band Pushdowns

Scott
Worked up to 225 full range
Added 3 board
245x1
225x1
135x20

Did other stuff but I didn't catch it.

It was good to get work in while I was just in a funk as well as with everyone else. It was good to have this day now instead of 3 weeks from now at Worlds.
More rest, more calories, more supplementation, and more training is the solution to any problems of lethargy or anything similar. Will do back work later today.

T-Bone Strength 09-06-10

Happy Labor Day!

Speed Bench
Bar
Bar+Doubled Monster Mini's
135+Doubled Monster Mini'sx3x2
205+Doubled Monster Mini'sx3x9 (3 different Grips, all felt strong)
295+Doubled Monster Mini'sx3x2 with SlingShot
315+Doubled Monster Mini'sx3 with SlingShot

DB Bench for reps
80lb Dumbbellsx25 (3 sets)

Kennelly Extensions
3 sets of 12

Rope Pushdown's superset with Overhead Rope Extensions (I refuse to call these Womacks)
1 set of 15/15
1 set of 12/12
1 set of 10/10

Was really pleased with this session. My main concern was if my back was going to hold up. It held up very well. I'm fairly confident in my speed. In doing this mini cycle of speed work, I can definitely say that there is a difference in how fast I blast weights off of my chest as oppose to a month or so ago. I'll add one band next week w/185 bar weight and see what happens. Very pleased with my progress. I have a feeling a big number is in store for me in Vegas. Will do Max effort bench on Thursday and do my accessory day Friday, switching my accessory day to Friday really has helped.

9/5/2010 Island Strength

Access Day

Floor Press

Bar

135x5

185x3

225x2

275x1

310x0

225x17

175x20 Very Close Grip

Timed DB Rows

65x20-sec 3 Sets

Womacks

150 TF

Scott

Bar

135x5

185x2

225x1

235x1*

175x7

175x8

Timed DB Rows

3 sets x20-sec

Womacks

1 Set TF

X Lifter

310x3

175x20

Timed DB Rows

3 Sets x 20-sec

Womacks

1 Sets TF

I didn't get a PR but a good

training day anyways. Good times.

T-Bone Strength 09-03-10

Back Assistance

Shrugs
Barx30
135x20
225x10
315x10 (2 sets)

Upright Rows
3 sets of 10

Dumbbell Rows
150x5 each arm 1 set, lower back cramped up like crazy, shut down the rows

Behind the Neck Pulldowns
3 sets of 12

Dumbbell Curls
3 sets

DB Cleans w/fat grips
2 sets of 20

Nothing special here. My lower back just cramped up like crazy. Very unusual. Gotta get some more salt and stretching in. I'll be alright its not a major injury. I plan on icing my body and relaxing my muscles before speed work Monday.

9/2/2010 Island Strength

Bench Day

Openers - Sort of

Bar

135x5

185x2

225x2

285x1 Paused

3-Board 325x1

Put on 54" Super Katana

405x1 4-Board

405x1 3-Board

405x1 2-Board

Put on 50" F-6

405x1 3-Board

405x1 2-Board

405x1 1-Board Easy Touch, Easy Press

Slingshot

315x6

Big T

585x1 1-Board Easy

585x1 1/4"-Board Easy

Did lots more but thats the highlights

Slingshot

405x4

10-1 Repout w/135

Scott

Lots of sets of 10 w/135

155x10

175x5

Great workout. Great guys.

T-Bone Strength 08-30-10

Speed Bench

Bar
Bar+Doubled Mini's
135+Doubled Mini'sx3
185+Doubled Mini'sx3 (9 sets, 3 different grips)
275+Doubled Mini'sx5 w/SlingShot

DB Flat Bench
3 sets of 20 w/90's

Rack Lockouts
3 sets of 5 w/405

Overhead Triceps Extensions
1 set to failure

Had to cut it short due to some radio club. Don't they know I'm training for a world championship? :P Speed was good overall. Next week I'll go up to 205 with the doubled mini's and I'm going to go back down to the 80's and go for 25 reps instead of 20. Feeling really really strong going into the AAU Worlds. I have no aches or pains and I'm not sick and I'm healthy for once. I've never bombed out of a meet when completely healthy. The only times I have bombed out are when I cut weight or when I was sick. Knock on wood I feel great. 600 will fall!

8/28/2010 Island strength

Access Day

JM Press
Bar x 15
135x6
155x6
175x6
195x12*

CG Pull-downs + M-Mini
140x10 2 Sets
140x20 2 Sets w/no band

DB Rolling Extensions
25x20 2 Sets

Band Rear Delts
2x10

Felt like %#*! but did what needed to be done.

T-Bone Strength 08-27-10

Accessory Day

Dumbbell Rows

60x10
100x10
150x10 (2 sets)
225x5* (2 sets)

High Pulls
3 sets of 10

Band Pull Aparts from Rack
3 sets of 15

Pulldowns
3 sets of 10

Facepulls
3 sets of 10

Hammer Curls
2 sets of 10

Barbell Curls
2 sets of 10

Wrist Roller
2 sets back and forth

Lots of volume, lots of sets, lots of energy released, lots of strength gained. Going to go for bigger arms. Maybe 22-24in to make my shirt tighter. Feel great going into the final weeks of training. 615 yesterday to the 2 board was a joke. Plan on going to a 1-board next week and see if I can get 615-630 down there. Planning also on a 573ish opener if I can get it to touch. If I need to go heavier, so be it! Will be a 600lb bencher at worlds!

8/26/2010 Island Strength

Bench Day

Straight Weight

Bar

135x4?

185x1

225x1

275x1 w/pause

3-Board

315x1

Put on 52" Altered Katana AKA "Frankenshirt"

405x1 3-Board

480x1 3-Board*

505x0 3-Board miss

500x0 3-Board miss

475x0 2-Board miss

Slingshot

275x5

315x5

Face Pulls

3x12

Big T

3-Board w/Super Katana

545x1

585x1

2-Board

615x1* Smoke Show

Slingshot

315x17

405x2

JM Press

Seated DB Extensions

Scott

Bar

135x7?

185x1

225 5-Singles

230x0 miss

Tricep Pushdowns

Great workout. Tony blasted 615 off

a 2-Board! Really gonna hit something

big in Vegas. I got a pink 3-Board PR, 480.

Scott is looking much more stable under the bar.

T-Bone Strength 08-23-10

Speed and Hypertrophy Bench Day

Bench for Speed
Barx30
135x10 2 sets
205x3 9 sets (Should be noted I warmed up with the bar and 135 with my pinky finger on the ring and for my 3 sets moved out one finger at a time til I got to my comp grip)
Added Slingshot
295x3 (Insane Speed, I feel like a 315 speed day could happen with the sling shot)

DB Bench
3 sets of 20 w/85lb Dumbbell (Fairly Easy)

Rack Lockouts
5x5 w/385

Power Pushdowns
2 sets of 15

Overhead Extensions
2 sets of 15

Triceps are blown up. Great training today. Decided to add in rack lockouts for a 5x5 for a change of pace and to add some size to my triceps. I'll go up gradually each week up until the meet. Next week I'll add bands and go from there on my speed work. I feel great and I'm going to decide on an opener within the next 2 weeks.

8/22/2010 Island Strength

Access Day

Seated Overhead Lockouts

Bar

135x5

225x5

315x3

365x1

415x0 miss

415x0 miss

DB Floor Press

60x10

100x10*

90x11

80x10

CG Pulldowns

140+M-Mini x10 3 Sets

Finisher-Band x25

Band Rear Delts

3x10

Overhead Cable Extensions

140x22 (To Failure)

Scott

Lot of Rows, DB Military Press,

Band Rear Delts, Cable OH Ext.

8/19/2010 Island Strength

Bench Day

Reverse-Green Bands

Bar

135

225

315

3-Board

365x2

405x1

Put on Super Katana

475x2

505x1

2-Board

505x1

515x1

1-Board

515x1 NT Easy Press

495x2 NT Easy Press

Raw CG Rev M-Mini 3-Board

335x5

335x5

Face Pulls

3x10

Band Rear Delts

3x10

Big T

Reverse-Green Bands

Sling-Shot 495x5

Put on Super Katana

Up to:

2-Board 700x1

1-Board 700x1

Raw Rev-M-Mini 3-Board

335x5

425x5

Other Stuff Too

Workin down the boards. Tony

had 700 in his hands and made it

look easy. We've got about a 1-board

to go to be very relevant. Fear the AGF.

T-Bone Strength 08-17-10

Back And Biceps

Barbell Rows
Barx20
135x10 (2 sets)
225x8
275x5 (3 sets)
315x5 (2 sets)

Behind the Neck Pulldowns
3 sets of 10

Band Pull Aparts
2 sets to failure

Hammer Curls
3 sets of 10

3 way shoulders
2 sets

Nothing special here. Took some advice from a comment made by April Mathis on a training log where she puts the bar slightly off the floor on the bottom pin of her power rack and does her barbell rows. I figured why not try it. It really helps out in a big way and isolates the mid back and lats big time. Was pretty solid. Big numbers will go down on Thursday.

T-Bone Strength 08-16-10

Speed/Hypertrophy Bench

Speed Bench
Bar
135x10 (3 sets)
185x3 (9 sets, 3 different grips)

DB Bench For High Reps
3 sets of 20 w/80lb DB

Overhead Rope Extensions
3 sets of 15

Flat Tates
3 sets of 8

2 sets of Wrist Roller

Beastly workout. That wrist roller is a pain in the butt, because its extremely difficult. I need to get stronger wrists and forearms, they can only aid my bench. Got a 6 week speed cycle I'm going to be doing using resistance with bands and soon I'll be getting my chains. Going to stay between 45-50% bar weight which is 185 and 205 respectively until I get my raw bench to something respectable.

8/15/2010 Island Strength

Accessory Day

CG Pull-downs, Weights plus M-Mini
4 Sets of 10

Timed DB Rows, 20-sec per set
2 Sets elbows in
1 Set elbows out

Mini Band Rear Delts
3x10

JM Press
Bar
135x6
155x6
175x6
195x10

DB Incline Tricep Extensions
30x15 3 Sets

Overhead Cable Extensions
1 Set to failure

Scott was also training. Did lots of rows
and finished with cable extensions.

8/12/2010 Island Strength

Bench Day

Bar

135x5 2 sets

185x3

225x2

275x1

315x1 3-Board

Put on Super Katana

405x1 4-Board

455x1 3-Board

455x1 2-Board*

440x0 1-Board NT

440x0 1-Board NT, Easy Press

Tricep Death 3B-4B-5B

275x3, Each Board

295x4,x5,x5

Reverse Monster-Mini 3-Board Finisher

315x8

30lb PR on 2-Board

Next time I'll touch to a 1-Board.

Thanks to Tony and Scott for the help

today. War drums can be heard in the

distance....must be fully prepared...

T-Bone Strength 08-05-10

Reverse Band Bench

Bar
135x5
225x5

(Added Sling Shot and Bands)
315x5
405x3
475x1
545x1
585x1 (Grinder of all grinders)
600x0 Just was too heavy didn't even attempt it

475x3x5
405x10

Pushdowns
3 sets of 12

Scott
Warmups
135x5
155x5
175x5x3

Facepulls
2 sets

Single Arm Cable Crossover
2 sets

I literally had my liver come out of my left eye on the 585. It was a damn hard lift but I got it. Scott did fairly well. Worked with him on technique and set up and he did well. I'm going to take next week off as I'm really beat up and I could use some rest before I hit it really hard before worlds. My goal is to now find an opener and a second attempt and work those weights down to touch. If I can get it to touch, I should press it no problem. Great job Steve on the 305 floor press. See you next week.

8/4/2010 Islandstrength

Bench Day

Floor Press

Bar

135x5

225x2

225x1

305x1*

Close-grip Floor Press

185x25

135x25

CG Pull-downs

Alot

Back in a week. I'll

check the blog for your

progress.

T-Bone Strength 08-03-10

Back Assistance

Bent Over Rows
8 sets of 8

Face pulls
3 sets of 12

One Arm Vogelpohl Rows
3 sets of 12

Wide Grip Pulldowns
2 sets to failure

Dumbbell Curls
2 sets of 10

Getting it done. Need a bigger and stronger back; and I'll get it. Just watch.

T-Bone Strength 08-02-10

Sling Shot Testing Day

Bar
135x10
225x8

Added Sling Shot
315x5
405x3
455x1*

315x20
225x37

Power Pushdowns super set with Kennelly Extensions
3 sets of 12 each

1 set of pushups w/sling shot to failure

Sling Shot is awesome. You can really push yourself much harder with it. Glad I got it. Gonna take some photos later in the week and then I guess I'll be in Power! Magazine. Exciting times. The 315x20 was one of the most difficult things I've ever done as a bencher. Gotta get stronger I'm only 8 weeks out.

8/1/2010 Island Strength

Assist Day 2

Speed Bench w/Dbl Minis

135x3 5 Sets

DB Floor Press

60x10

100x6*

75x15

75x10

Womacks

120x10/5

Hammer Curls

35x12 2 Sets

Felt subpar.

7/29/2010 Island Strength

Max Effort Bench Day

Bar

135x5

185x3

225x1

275x1

300x1*

Put on altered Katana

4-Board

405x3

500x1*

Tricep Death

Foam-3B-4B-5B-6B

275x3

CG Pull-downs

Nice PRs.

Big T

2-Board

405x1

4-Board

500x1*

Put on Super Katana

4-Board

635x1

3-Board

635x1

Tricep Death

Foam-3B-4B-5B-6B

275x3 Twice

T-Rows

200x10-8-6

Scotty

2-Board

Bar

135x5

185x3

225x1

245x.9

245x.9

250x.95

155x15

Great Times.

1

T-Bone Strength 07-27-10

Back Assistance

Rack Deadlifts
135x10
225x8
315x5
405x3
495x3

Barbell Shrugs
405x10
315x10
225x20

Bench Pullovers/Pulldowns w/pulley system
100x5x5 (These are extremely hard when done right, should help me setting up on the bench)

Upright Rows
115x20 2 sets

Good solid workout. Slingshot is on the way, cant wait to use it! Did some stretching also. Was busy all day with work so a nice workout helped get over it as always. I'm going to take Big Steve's advice, however I will still do speed work based off of my current full range raw max and then do lockout work afterwords. Must get strong lockout and must get big bench!

T-Bone Strength 07-26-10

Speed Bench

Bar
135
185x3x4
205x3x4

Added 3-board
225x3x3
275x3x2

Rolling triceps extensions w/football bar superset with power pushdowns
3 sets of 12 each

Overhead triceps extensions
Countdown set from 8 reps all the way down to 1 rep w/25lb dumbbell

Gotta increase my speed. A 410 raw bench isn't anything to brag about and I need to press weights faster and more effectively. I'm going to do speed work on my lockout and also full range. I will on occasion throw in repetition effort work to increase hypertrophy and pain tolerance.

7/25/2010 Island Strength

Accessory Day

Speed Bench w/mini bands

135x3 5 Sets

Raw 4-Boards

225x3

315x3

335x3

355x3* Pretty Easy

JM Press superset w/Cable O.H. Ext

135x6 100x10

155x6 120x10

175x10 140x15

KB Rows x20

The Tonight Show

7/22/2010 Island Strength

Bench Day

Big T
Raw Bench
Bar
135x5
185x3
225x3
3-Board
315x1
365x1
Full-Range
410x0
410x1* PR
440x0

315x10*
225x10
135x10

DenWomackanoras
1 Set to failure

60/30 Band Push-downs
1 Set

Scott S.
135x5
185x3
135x15
205x3

60/30 Bands
1 Set

Nice raw PR for Tony. Scott's back and
we're looking forward to his progress.
I'll be off de-load Sunday, 7/25.

T-Bone Strength 07-19-10

Triceps and Stuff

Reverse Band 4-board
Bar
135x5
225x5
315x5
405x3
(Added 4-board)
405x5
505x5x5

Power push downs
3 sets of 12

Shoulder Prehab

Pushups
2 sets to failure

Got it done!

7/18/2010 Island Strength

Assist De-load Day

CG 2-Board Rev-Band Bench

225x8

275x8

315x8

Rev-Band JM Press

225x6

235x6

245x6

255x6

1-Arm Rev-Band JM Press

135x4

Seated DB Power Cleans

25x15

Felt OK. Taking next M.E. Day off,

back at it next Sunday.

7/15/2010 Island Strength

Max Effort Bench

Doubled Monster-Mini Bands

Raw 2-Board

225x2*

255x1*

Shirted 3-Board Dbl M-Minis

315x2*

345x2*

365x1*

Tricep Death w/Monster Mini Bands

Foam-3B-4B-5B-6B

205x4 Reps: Missed after 1st 5B rep,

finished all reps after short rest.

CG Pull-downs: 4 Sets

Face Pulls: 4x10 w/120

Tony

Raw 2-Board w/Monster Mini Bands

315x2

Shirted 3-Board w/Monster Mini Bands

455x2*

495x1*

Tricep Death w/Monster Mini Bands

Foam-3B-4B-5B-6B

205x4 reps

T-Bone Rows

180x10

200x10

Scott

Pull-downs

Cross-overs

Tricep Death S/W

Foam-3B-4B-5B-6B

115x4 reps each board

Full Range Bench

135x5

155x5

Great Training.

T-Bone Strength 07-13-10

Back and Legs

SSB Squats
Barx10
135x10
225x5
315x5x3

Barbell Rows
135x10 (2 sets)
205x10 (2 sets)
265x10 (2 sets)

Seated Rows
3 sets of 12

DB Cleans
2 sets of 20

Band Pull Aparts
1 set to failure

Awesome workout. Not working my legs too much is definitely the way to go and doing barbell rows really worked my lats and upper back hard which is what I need to get that 600+ bench. I'll still work my legs but again wont go too crazy (unless I'm feeling like going for a max that day). Doing the seated rows really works the middle part of my back and I'm feeling it today. Thursday should be a tough workout but I'm confident I'll smash any old PR's I had.

T-Bone Strength 07-12-10

Speed Bench

Bar
Bar+Doubled Mini's
135+Doubled Mini's 3x5
185+Doubled Mini's 3x3
205+Doubled Mini's+Manpon 2x3
225+Doubled Mini's+Manpon 2x3

Add 3-board

275+Doubled Mini's 3x3
315+Doubled Mini's 2x3

Pushdowns
3 sets of 30

DB Flyes superset with Cable Crossovers
2 sets of 10 each

Scott

Circuit workout I put him through

Cardio

Good to see Scott back in the gym. He got the OK from the doctor to resume lifting and it will be great to have him back. Lifting went smooth, nothing felt heavy and I didn't strain at all on any exercise. Making progress!

7/11/2010 Island Strength

Access Day

DB Push-ups w/Mini Band around back

Feet on bench: 3 x 10

Feet on floor, no band: 1x20

Timed 20-sec DB Rows, Elbows Out

70x17

70x18

70x15

Incline DB Tricep Ext

30x10

30x10

Got a late start. I got my pump on!

7/8/2010 Island Strength

Max Effort Bench Day

Reverse-Band w/Green Bands

Raw 3-Board

365x2

405x2

Put on Katana

1-Board

475x1

475x2*

Tricep Death (Rev-Band)

355 3-4-5-6 Board 4 Reps Each

4-Board Rev-Band

315x20

Face Pulls 3x10

CG Pull-Downs 3x10

Womacks 5/10 2 Sets

Cable OH Extension x20

Big T

Rev-Band w/Green Bands

Raw 3-Board

405x3

495x2

Put on Super Katana

1-Board

595 NT

615x1

640x1

666 NT: About a 1 1/2 Board Easy Press

Tricep Death (Rev-Band)

355 3-4-5-6 Board 4 Reps Each

4-Board Rev-Band

405x20*

Floor Tricep Ext 2x10

T-Bone DB Rows 160x10 2 Sets

Side Laterals

Really a fun, kick ass workout.

T-Bone Strength 07-06-10

Squats and Pulls

Reverse Band Squats
Worked up to 635x1 Raw

Rack Pulls
Worked up to 495 bar weight plus added tension from orange short bands.

Pulldowns
3 sets of 10

Seated Rows
3 sets of 10

Pretty happy nailing that 635. It was pretty easy but the bar was whipping like mad so I can't really gauge where my squat strength is at.

I'm going to ease off of squatting and deadlifting for a little while. I'll continue to condition my legs with squats but I don't plan on going mega heavy as I have been. As for deadlifting, I'm going to go back to focusing on Barbell Rows like I was doing as I felt they really contributed to my added success in the bench. Just a little over 3 months out and I plan on making a 600+ bench at this next meet and I need to get my low end strength up as to get a big push right off the bat. Should be fun.

T-Bone Strength 07-05-10

Bench Accessory

Bar
135x5
225x5
Added 4-board
315x5
405x4x6
Added Reverse Monster Mini's
495x2 very tough reps

Incline DB Extensions
40x10 (3 sets)

Pushdowns w/New Attachment that Steve got
3 sets of 12

Burn out set w/manfoampon
225x40

I ate a ton of sugar and sweets yesterday and it showed in my performance. Everything felt ungodly heavy. I have to get back on the straight and narrow in terms of my diet. Had to get some volume and some work in. If I didn't I would of felt like crap. Gonna eat some clean food and get back on the straight and narrow.

7/4/2010 Island Strength

Access Day

1. JM Press

135x8 2 Sets

155x8 6 Sets

2. CG Pull-downs + M-Mini

100x8 2 Sets

110x8 6 Sets

3. Mini Band Rear Delts

8x8

Did 8 supersets of each movement.

Happy Birthday America!

7/1/2010 Island Strength

Bench Day

Raw 2-Board

275x2

315x2 Missed 3rd

Shirt 4-Board

365x3

425x2

475x2*

Tricep Death

Foam-3-4-5: 275x5

Face Pulls

120x15 4 Sets

4-Board Rep Max

155x30 (I think)

Tony

Raw 2-Board

405x3

Shirted 4-Board

525x2

585x2

615x2

3-Board

615x1*

Tricep Death

Foam 3-4-5 Board

325/315 x5

T-Bone Rows

150x20*

Push-downs

Dann

Cardio Warm-up

DBBP 30x30-sec

Concept2 Rower: 3-Min

DBBP: 30x30-Sec

Concept2 Rower: 3-Min

Tricep Death

Foam 3-4-5 Boards

145x5 each

4-Board Rep Max

145x13

Great fun. Tony showing some real power

with an easy 615 3-Board. Dann is always

fun to train with. Booya!

T-Bone Strength 06-29-10

Box Squats

Bar
Bar+Green Bandx2
Bar+Green and Blue Bandsx2
135+Green and Blue Bandsx2
225+Green and Blue Bandsx2
315+Green and Blue Bandsx2x12
405+Green and Blue Bandsx2 (Mega Heavy)

Leg Curls with Green Band
2 sets of 25 (Incredibly pumped hamstrings, going to do these regularly)

Pulldown Abs

Side Bends

Out. Apparently the total band tension was right around 400lbs. Last set was just over 800lbs of total weight and tension, mega heavy but I made it nice and solid. Squatting has been fun, however I cant deter myself from my 300kg goal at AAU Worlds.

T-Bone Strength 06-28-10

Bench Stuff

Speed Bench
135x10x2
225x3
315x3x5

4-Board
315x5
405x3
435x3
455x3

5-board
455x3
475x3
495x3*PR Raw I believe

Pushdowns
100x10
120x10
140x10
160x10

Dumbbell Rows (W/Tbonebell)
125x10x2
125x15

DB Flyes
60x20

Nice workout back. Great to have weight in my hands again. Going to go for big weights at AAU Worlds. Gotta start somewhere and a 5-board pr is a nice start.

6/27/2010 Island Strength

Accessory Day

Speed Bench w/M-Mini Bands

135x3 5 Sets

Raw 4-Board

275x3

315x3

345x3

Raw 5-Board

355x3

JM Press

135x6

155x6

165x6

Womacks

130x5/16

Nothin like workin out after

a double shift. Lived thru it.

6/24/2010 Island Strength

Max Effort De-Load

Bench Press

135x10 5 Sets

CG Pull-downs

120+M-Mini Band x10 5 Sets

Womacks

100x5/5

110x5/5

120x5/5

Band Rear Delts

Mini Bands 3 Sets of 10

Reverse Curls

45x10

65x10

Green Band Push-downs

60 reps in 30-seconds

6/20/2010 Island Strength

Access De-Load

Face Pulls

100x15 3 Sets

Womacks

100x10/10 3 Sets

Deadlifts

135 5x5

Band Rear Delts

Minis: 2x10

Dann

Warm-up: 5 min cardio

Core Press

80x8 3 Sets

Womacks

80x10/10 2 Sets

Concept2 Rower

5-min steady

1-min Berserker

4-min warm down

I need a deload max effort day

Thursday and I'll be back on track.

T-Bone Strength 6/18/10

Extra Wide Stance Deadlifts
135x5
225x3
315x1
405x1
455x1

Conventional Stance
135x5
225x5
315x5

Pulldowns
Stackx15x3

Abs

I actually put on my suit bottoms for the deadlifts today. I haven't worn it since the last USPF Nationals last year. I'm seriously beat up and tired and it shows in my lifting. I shouldn't have missed 605 yesterday so what I need to do is to now gear my training towards my 300kg goal at Worlds and get my bench where it needs to be. Gotta figure out a happy medium between my three lift training and bench training.

6/17/2010 Island Strength

Shirted Bench Day

Bar

135x5 2 sets

185x1

225x1

275x1

Put on 50" Katana

3-Board 365x1

2-Board 385x1

1-Board 410x1*

1-Board 435x0 miss

3-Board 365x2

3-Board 420x1

Seated FG Cleans

35x10 2 sets

Tricep Death

2-Board thru 6-Board

Close-grip w/275x4, each board

{Had to rack last 2 sets between board changes}

Tony

Raw warm-up thru 405x1 3-Board

Put on Super Katana

3-Board 545x1

2-Board 585x1

1-Board 605x0 miss

Ten Tens

Tricep Death

2-Board thru 6-Board

Power Push-downs

Very difficult workout. We're both a

little overtrained. Will take a deload

Access Day and Max Effort Day next

week.

T-Bone Strength 6/15/10

Squats and Stuff

Box Squats w/Green Bands
Bar
135x3x2
225x3x2
315x2
385x2x8 (All done without knee wraps or belt, very pleased)
(Total Tension at the Top was approx 630 at the bottom was 485ish)

Suspended SSB Good Mornings
Bar
135x5
225x3
315x3*
405x3**PR (Huge considering last time I did these I could barely make 300 move)
295x5x2

Back Hyperextensions w/Green band
3 sets of 10

Abs

Squat training is really aiding to my bench. I'm fairly pleased with how much stronger my legs are getting and the added mass to my back and legs is really aiding my bench. I'm moving weights much faster than I was before and now I go to the second mini cycle of this 10 week cycle of squats back down to 315 in bar weight, however I'll be going with both a green and blue band (insane tension to come I'm sure). I would like to squat around 600-700 without gear but if I need gear to do it, so be it. Squatting and deadlifting have been a nice side project besides just benching and I've been enjoying it. Maybe I can deadlift 600-675 and have a 700 squat sometime in the future along with a 600+ bench could make for a nice comeback total when I go to 3-lift meets again. All in all enjoying training and the progress I'm making.

On a side note, I've noticed that when my weight gets above 325 that I really start to have problems with my shirt being too tight and also with lifting in general my lifts go to complete shit. So to remedy this I've been eating clean for several weeks now and I'm proud to say I was 315 this morning on the scale and I feel great and I feel strong as an ox. Well, also not to mention all the cardio I do with work, it helped in dropping my weight down.

-Strong and not so fat...nice!

T-Bone Strength 6/14/10

Bench Accessory and Speed Work

Floor Press
Bar
135x5
225x3x3
295x3x3
345x3x3

5-Board
295x10
315x10
405x3x5
455x3

Pulldowns
2 sets of 15

Getting Work Done. Official crazy goal for AAU Worlds is 300kg on the bench. Yeah its insane, its 660 pounds, its apeshit crazy, but its a goal and I've made myself now try to get to it.

6/13/2010 Island Strength

Access Day

Military Press

Bar

95x5

135x4

155x1

175x1

190x1*

145x12*

JM Press

135x6

155x6

205x6*

DB Rows

100x18

Incline DB Extensons

25x5

40x10

30x10

Dann

Cardio

Pull-downs

Bench Press

Concept2 Rower

6/10/2010 Island Strength

Bench Day

Reverse-Band on Foam Board

Bar

Add Reverse Green Bands

135

225

Add Foam Board

275

315

405x1

455x0 Ugly Miss

405x2 2 sets

405x1 - miss 2nd rep

385x2 2 sets

405x2

Close-Grip: 315x10

Womacks

Weight plus Bands

100x10/10

130x10/8

Face Pulls

Weight plus Mini Band

100x12

120x12

One-Arm Cable Rows

120x10

120x8

Tony

135

225

Add Foam Board

315

405

475x1

500x1

475x2 5 sets

500x2*

Close-grip: 315x23*

Straight-Weight 225x20

Face Pulls

130x10 2 sets

Womacks

140x10/10 2 Sets

Lots of fun. Heavy weights and

volume up the Ying-yang.

T-Bone Strength 6/8/10

Two Updates

6/7/10 Bench Accessory

Bench w/foammanpon
135x5
225x5
315x5
405x3!?!!!
315x12

3-board
365x3x3
385x3x3

275x15 full range

Power Push downs
130x15 (3 sets)

Overhead Triceps Extensions
3 sets of 10

405x3?!!?!? With ease mind you!

6/8/10
Box Squats
Bar
Bar+Green Bands (240lbs at the top, 100lbs at the bottom
135+Green Bandsx3
225+Green Bandsx3
315+Green Bandsx3
355+Green Bandsx2x12
225+Green Bands Paused for 5 secondsx3

Barbell Rows
135x5
225x5 (3 sets)
275x5 (2 sets)

Back Extension w/Monster Mini
3 sets of 15

Abs

Legs will be hurting but very proud of progress. Still haven't used belt or knee wraps yet. Squat is coming right along, curious to see how strong my legs will be after this cycle.

6/6/2010 Island Strength

De-load Access Day

DB See-Saw Press

25x10

50x10 2 Sets

JM Press

135x10 3 Sets

Hammer Curls

50x5 3 Sets

Rear Delts

Red Bands 3x10

Green Band Push-downs

x30

T-Bone Strength 6/4/10

ME Pull

Rack Pulls from pin 3 w/doubled mini's

Barx8
135x3 (2 sets)
225x3
315x3 (2 sets)
405x3
475x3
545x3
585x3*PR (Only set I used my belt)
475x1 (6 sets)

Dumbbell Rows
100x20 (3 sets)

Grip Work

Abs

Felt great, didn't have to use straps and the pulls felt nice and strong. Grip is coming along as is everything else. Monday's I've decided I'm going to dedicate to speed lockout training as my lockout is lagging greatly and causing my bench to go down the toilet. Must get a fast and strong lockout! So far Week 1 on the new program and I feel great, grip is fried though :)

6/3/2010 Island Strength

Bench Day

Bar

135x5

185x2

2-Board

225x2

275x1

315x1

Add 50" F-6

miss 365

365x3

385x2 - miss 3rd

CG Tricep Death 2-5 Board

225x2

275x3,2,1,5

5-Board

315x5

CG Pull-downs

140x10,1-armx3,x10,1-armx3

Panora Push-downs

100x30

Big T

After warm-up

Loose Super Katana 2-Board Press

475x3

525x2

545x1

Tricep Death 2-5 Board

315x3

365x3

5-Board Press

405x5

T-Bone Strength 6/1/10

Squats n Stuff

Box Squats (Box is right at parallel)
Barx6
Bar+Green Bandsx3
135+Green Bandsx3 (2 sets)
225+Green Bandsx3 (2 sets)
315+Green Bandsx3 (11 sets)
405+Green Bandsx3 (Only set I used my belt, was very easy)

Stiff Legged Deadlifts
135x5 (3 sets)
205x5 (3 sets)

Back Hyperextension
3 sets of 10 w/Black Monster Mini

Abs x a bunch

My squat is getting there but still needs a lot of work. Was very pleased that I was able to do 315+Green Bands without a belt or knee wraps. My knee is getting stronger which is huge! It has been an Achilles heel of mine of years but it doesn't seem to be hurting and I can feel it getting stronger. The core is getting stronger as well with doing so much ab work and it is making a big difference. I'll be moving the bar weight up next week to around 350 with the green bands. Will try to avoid using the belt until I need it or until I need to go up in bar weight. So far so good. I'll be doing Max Effort rack pulls with bands on Friday and some sort of benching Thursday (I think reverse bands? with or without mini's attached) so things are looking up as usual. I think I'll need well over 500+ in bar weight with the bands to use my briefs so I'll be able to train without gear longer which is what I want.

Raw Strength, its what you need for a big squat, bench, deadlift, and total.

RIP Robert O. Smith

Robo lost his fight with cancer. A great bencher and a very talented guy. He encouraged me from time to time and I am greatly saddened by his passing. Three white lights my friend.

Steve Denning

T-Bone Strength 5/31/10

Shoulders and Triceps

Push Press w/Fat Grips
Barx10
75x10
145x3 (3 sets)
165x2 (3 sets)
215x2 (2 sets)
235x2 (3 sets)
300x1* PR
215x5

Rack Lockouts from approximately 2 board height at start.
Barx8
135x3
225x3
315x3
365x3
315x10

T-Bar Rows
1 Platex8
2 Platex8
3 Platesx8
4 Platesx10 (2 sets)

Bench Abs With Bar (Basically a sit up and bring the bar overhead)
3 sets of 10

Great session. I found out I can push press fairly well now with a 300 overhead. Very proud of that. All of the weights prior were very easy and I had planned to just do several sets of doubles but I just felt like it was my day so I loaded 300, put my belt on, threw some chalk on my hands, slapped myself in the face (a critical step mind you) and just got the sucker moving and I got it up. Great feeling to get 300 overhead, I felt like I had more in the tank but hell 300 is a great milestone. Now I'll concentrate on doing seated barbell presses from the rack for reps to build up my shoulder strength and endurance. The T-Bar rows was an experiment that I figured I'd try out, and it worked to perfection. Worked great and I couldn't be happier with my progress. I may get some speed benching or some high repetition work in on the bench on Monday's too. I have plans for my squat and deadlift routine that I'm going to put up in the gym as well as a hypothetical bench routine that is a hybrid of Westside, Average Joes, and the 10x3 and we'll see how it is received. Skies the limit!

5/30/2010 Island Strength

Accessory Day

Military Press

Bar

95x5

135x3

145

170x5*

4-Board Press

3-sec pause at top 1st 3 reps

then 3 TNG's

315x3/3

295x3/3

Timed DB Rows

65lbs x18 20-sec

65lbsx25 30-sec

Band Push-downs

Green Bandsx47 in 30-sec

Memorial Day 2010

All Gave Some

Some Gave All

5/27/2010 Island Strength

Floor Press

Bar

135x5

185x2

225x2

275x1

300x1*

260x5*

225x11*

FG Seated Cleans

30x10 3 Sets

Tricep Death

Foam Board/3B/4B/5B

225 3 reps each

245 3 reps each

60/30 Push-downs

Green Bands

Big T

135

185

225

275

300

315

405x1*

355x5

315x8

Tricep Death

Foam Board/3B/4B/5B

275 3 reps each

295 3 reps each

60/30 Push-downs

Green Bands

Good times

T-Bone Strength Couple Updates

Did speed bench on Monday
Used doubled mini's
135x3x3
185x3x3
205x3x3

All were very fast. The goal on DE Day should be SPEED not lets see how much weight I can do. Many people forget that. I also did power pushdowns, side raises up to 80lb dumbbells, and did one arm dumbbell presses.

Tuesday I did some squats

Worked up to 455x2 raw, no belt, no knee wraps. That was big for me, worked up to a good weight and it felt good. I could be at 495 faster than I thought. I'll start working in gear again here fairly soon. Figured out a way to do back extensions with the preacher curl stand, works extremely well, my back was and still is blown up! Used a monster mini with the stand and it didn't tumble over or shake at all, really was pleased with this!

Did a bunch of abs afterwords, and also did pause squats with 295 for 3x3. I feel great and training is going well. All the lifts are going up, especially the bench. I think that in a month or so we will be going 2 weeks raw and 1 week shirted if I'm understanding correctly. I will be really looking forward to those days to see how I've progressed. I really want to get 600 out of the way and go on to the big numbers like 700 and above. All things point to a big bench and a future big total for me. Look out!

5/24/2010 Island Strength

Interesting Post over at Ryano Power

Deals with selecting your next PR based upon
a 1RM calculation. It requires that you establish
rep-maxes for 5-4-3-2-1 RM. Then you use a
formula to see which RM is lagging, what the author
refers to as "low hanging fruit". For example; lets
say 385x1 is a PR for whatever lift. Then you have
a 355x2, 350x3, 345x4, and 335x5. In this case it's
easy to see that the 2RM is lagging behind. But using
a formula brings absolute clarity.

I see a real value to this approach. As my beloved 10x3
is slowly being adapted to, another approach, at least for
awhile, will be needed. Perhaps this approach in combo
with for example a 3x3 could be tried. Here's the formula:

Take the weight x (reps x .033 + 1). Man do I hate math.
But if you've established the 1-5RMs, you go after the rep
RM which is lowest by formula. I'm sure I'm making this
harder than it is.

Island (Mathematical Genius) Strength

5/23/2010 Island Strength

BTH Accessory Day

Military Press

Bar

95x3

135x2

155x2

165x1

185x1

135x15

CG Pull-downs

120 w/Bandx10

S/W 140x5

1-armx5

2-armsx3

1-armx3

2-armsx3

Womacks

140x10/15

Tired. Long weekend of travel.

Hit what I needed and called

it a day.

T-Bone Strength 5-21-10

Heavy Day, just a heavy day

Suspended Close Stance Squat Mornings w/Safety Squat Bar

Barx10
135x3
225x5
275x3 (5 sets)
315x0 Near miss, just couldn't quite lock it out
225x5
245x3
205x10

Speed Deadlifts
225x1
275x1 (10 sets)

Dumbbell Rows with Tbonebell
125x5x5 Extremely happy I could hold onto it! :P

Abs

Squat mornings with the safety squat bar are brutal, simply brutal. I found out new areas about my body that are weak that I didn't know I had. It was great to discover new weak points and my hips are sore which is really weird, guess I have weak hips. I will fix that! I'm getting stronger with every workout. Now for a nice weekend off before hitting overheads on Monday.

Tbone Strength 5/20/10

Two Updates

DE Squat and ME Deadlift
Box squats with green bands
Bar
135x5
205x2 (8 sets)
225x2 (2 sets)
275x2
315x2

All done without a belt or knee wraps

Reverse band Deadlifts
225x5
315x5
405x3
475x1
505x1 (6 sets)
505x3
405x10

Abs

Bench Day

Didn't do Reverse band, didn't want too, instead I did something really insane...

Quadruple Mini Bench
Bar
Doubled Mini'sx10
Quaded Mini's x5
135+Quaded Mini'sx3
205+Quadruple Mini'sx3 (11 sets, thought I was short one set turns out I was over one)

4-Board
225+Quadruple Mini'sx3 (3 sets)
275+Quadruple Mini'sx2

Triceps Death
135+Quadruple Mini's to a 5, 4, 3, 2, 1, and then back up to 5 board for multiple reps and multiple grips.

Pushdowns
Wrapped Mini Around My Neck
100x10 (3 sets)

Overhead Triceps Extensions
3 sets of 10

Out

The tension with quadruple mini's is simply nuts. I freaking loved it. I truly believe that instead of having gravity assist me in my training I need to have it against me; and the only way I can accomplish this is to push or pull against tension instead of have it work for me. I'm dropping all reverse band movements until I'm around a 455 raw bench. Holding all that weight and doing all of those sets really isn't helping as much as I think it should, which is why I feel going against band tension is the way to go from here on out. I'm literally going to go against band tension for every movement I possibly can, and watch as I get much stronger than ever.

One thing I'm fairly proud of is that the last time I used quadrupled mini's I struggled to do 205+quadrupled mini's for 1 rep and here I did it for 11x3. I'm significantly stronger than I was.

Next bench workout will be against tension, as will squat and deadlift training! Bands all the way!

5/19/2010 Island Strength

Reverse-Band BP

Rev Green Bands vs Choked Minis w/1 turn

Bar

135

225x5

275x2

315x1

345 6 Sets of 3

Took off minis

345 3 Sets of 3

345x2 -miss 3rd and last rep!

345x1

Tonnage: 10,350lbs. 345lb average.

Face Pulls

100x10

120x10

140x10

Womacks

100x10/10

130x10/10

Lifted after my shift ended at 10pm.

I can't believe I missed the 30th rep!!

Look, I held it at 3/4 for a long time!

Reset it and did 1 rep. Not only was

my liver coming out my eye socket,

I had to tuck in my pancreas too. What

a differnce no handoffs make. Wow. On

the road tomorrow, hope to be back Sunday

norning. Finishing a protein drink. It's almost

12:30am. Got a PR.

T-Bone Strength 5/17/10

Shoulders n Stuff

Seated Pin Press

Bar x a bunch
135x10
225x5
315x5
405x3
455x1
500x1*PR
525x0 Got it off the racks, couldn't lock it out

Seated Shoulder Press
135x5
185x5x5
155x10

Overhead Dumbbell Triceps Extensions
30x12, 10, 8

Overhead Rope Extensions
3 sets of 10

Leg Raises
3 sets of 15

Got 500 overhead. Pretty please with that. Shoulder strength is coming along nicely. I see a 300+ overhead in the near future. Tomorrow I'm going to start the new wave of my lifting phase with adding a speed/heavy squat deadlift day, in otherwords, have a heavy squat/speed deadlift or heavy deadlift/speed squat. I think it'll help me out more. Pleased with how my progress is coming along.

And Happy Birthday to my training partner and friend Big Steve. New division?!?! New Records!?!?!?

5/16/2010 Island Strength

Accessory Day

Seated Pin Press
Bar
135x10
225x5
315x1
365x1*
405x0 M
405x1* 55lb PR

DB Rows
50x10
100x15

JM Press
Bar
135x6
155x6
175x6
195x6

A 55lb PR?!

T-Bone Strength 5/14/10

Squat and Deadlift Training

Raw Squats
Bar x a bunch
135x10 (2 sets)
205x5 (2 sets)
225x5 (2 sets)
275x5 (2 sets)
315x5 (2 sets)
405x1 (Went up easy)

Pin Pulls from 2nd hole
Used Double Overhand Grip
225x5 (2 sets)
315x4 (2 sets)
405x2 (3 sets, extremely pleased with this!)
295x1 (6 singles done in under 5 minutes)

Pullthroughs
3 sets of 20 (Don't Remember the weight)

Hex DB hold
25lbsx62 seconds! Definite PR!

Sit-ups
Bodyweightx50
Add25lb Dbx35
Add50lb Dbx18

This felt like a big step forward in the right direction. Having 405 on my back felt great and it went up really easy. Still, strength isn't where it was, I've squatted 315x20 a couple of times in the past (Granted with a belt and wraps) so I'm looking to get back to that point at least. I think getting an A2G 495 squat with no belt or wraps right now is the immediate goal. I think its very possible. One thing I am extremely surprised with is my grip and how it has improved. I've never been able to go over 405 continuously with a double overhand grip on the deadlift and I've done it now. Not to mention holding the 25lb hex hold for over a minute, that surprised me and made me push my grip beyond what I'm use too. I'll go up in weight on that exercise next week. In these past couple of sessions of squatting and deadlifting, I've figured out my weak areas and will start to address them next week. I'll add a box and bands to both my deadlift and squat and I'll also start doing speed work to go to 4 days a week of training. Should be fun!!!

5/13/2010 Island Strength

Dynamic Effort Bench

135 Plus Dbl M-Minis

8 Sets of 3

Weighted Push-ups

45lbsx10,x8,x8

Seated 1-Arm Cable Pulldowns

100x25

Mini Band Rear Delts

3 Sets of 20

1-Arm M-Mini Push-downs

1x25

Big T

D.E. Bench

225 Plus Dbl M-Minis

1 Set of 3

205 Plus Dbl M-Minis

7 Sets of3

DB BP

80x25,x26,x23

Mini Band Rear Delts

3x20

Back at it Sunday for Accessory

Day and 10x3 on Thursday. 10x3

will be Rev-Band full-range with

Green Bands.

Highest Reverse Green Band BP

averaged over 30 reps was on 1/21/2010

as follows:

Steve 335lbs Tony 386lbs

T-Bone Strength 5-10-10

Overhead and Triceps

This workout was simply one word: FUN

Strict Overhead
135x5 (5 sets)
165x3 (3 sets)
185x3 (2 sets)
205x2 (1 set)

Push Press
225x1
265x1
275x1
285x1
300x0 (DAMN IT!)

Power Cleans
Worked up to 245x1

KB Swings
3 sets of 15

Sit Ups
Bodyweightx10
Add 25lb Dumbbellx10
Add 45lb Dumbbellx10

Triceps Extensions
3 sets of 12

Power Pushdowns
1 set of 32 with 130lb on stack

This really was fun. I have no idea what possessed me to do power cleans but they were fun. I think they could have some advantages in benching. I'm doing more core work to help me with my deadlift and my squat and also help me with stability on the bench. So far so good, I feel great and my body weight is coming back up. I'm barely under 300 right now (297 this morning) as I'm still recovering from food poisoning. My strength however feels right back on track with a lower body weight. Do I try to stay perhaps 308?