1/30/2010 Island Strength

Tricep Day

Rev-Band JM Press

245x3 8 Sets

255x3

2 Sets

Tonnage: 7,410lbs (+360lbs)

1-arm Incline Ext

35x11*(R) x1o*(L)

Womacks

110x15

Big 21 Curls

30x21

Tony

Rev-Band JM Press

335x3 8 Sets

345x3 2 Sets

Tonnage: 10,110lbs (+660lbs)

1-arm Incline Ext

35x20*

Power Push-downs

A well needed de-load week coming

up. Then one big 14x1 raw bench day and

we go to our shirts.

1/29/2010 Island Strength

Back Day

CG Pull-downs plus bands

8 Sets of 8

Upright Rows

8 Sets of 8

Fat-grip Seated Power Cleans

30x10 2 Sets

Band Pull-aparts

3x10

Big T

Barbell Rows

CG Pull-downs plus bands

Upright Rows

Tony, fill in details as needed.

1/28/2010 Island Strength

Bench Day

Floor Press w/Dbl Elite Pro (Grey) Bands

Bands Strength 121lbs @ 24" (Total for both bands)

132lbs @26"

175x3 9 Sets

205x1 3 Sets

Tonnage: 6,340lbs. (+1,355lbs)

Lying Cable Flyes

50x15

60x15

50x15

Big T

Floor Press w/Dbl Elitefts Short Bands

275x3 9 Sets

305x2 2 Sets

Tonnage: 8,645lbs (+875lbs)

Lying Cable Flyes

50x15

60x15

50x15

Something we could all gain from watching

1/26/10 Island strength Supplemental

10x3 Volume Increases

We started ramping the sets and thats OK but
in the long run I think we're better off doing a
little math (I hate that stuff) and adding 5% to
the total.

For example: We have Banded Floor Press
coming up Thursday.

Your previous total tonnage was
7,770 lbs averaging about 260lbs per lift. Adding
13lbs (10-15lbs depending on how you feel) you
get a very nice 5% bump in volume.

My tonnage was 4,985lbs or about 166lbs per lift. I'll
add 8.3lbs (5-10lbs) to get my 5% goal increase.

A gut-check 10th set is cool of course.
---------------------------------------
Recovery
Three training days in a row
Day1: 10x3 Bench plus cross-overs 3x15
Day2: Upper-Back w/o
Day3: 10x3 Heavy Tricep plus a finisher rep-max.
4 days rest. It works.

1/23/2010 Island Strength

Tricep Day

S/W JM Press

155x3

165x3

175x3 4 Sets

185x3 2 Sets

195x3 2 Sets

Tonnage: 5,340lbs (+975lbs)

1-Arm Incline Extensions

35x7*

Womacks

70x20/15

Big 21 Curls

25's

Big T

S/W JM Press

165x3

175x3 2 Sets

195x3

205x3

235x3 2 Sets

240x3

250x3

Tonnage: 5,625lbs (-525lbs)

{Tony, you did 205x30 last JM day (6150lbs).

With the "ramping up" we did your

total tonnage went down a few pounds

even though you went alot heavier}

1-Arm Incline Extensions

35x12

Womacks

80x15/15

Crying, whining, wailing, and moaning.

1/22/2010 Island Strength

Back Day

CG Pull-downs Plus Dbl Band

50x8

60x8

70x8

80x8

90x8

100x8

110x8

120x8

Kneeling Pull-down Plus Dbl Band

50x8

60x8

70x8

80x8

90x8

100x8

110x8

120x8

Band Pull-aparts

3x10

Face Pulls

120x20

Tony

Fat-grip BB Rows

185x5x4

205x3

135x10

Reg grip 135x15

CG Pull-downs

Face Pulls

Men with sore chests...

1/21/2010 Island Strength

Bench Day

Super Reverse-Band Bench Press

315x3 1 Set

335x3 8 Sets

355x1 3 Sets

Tonnage: 10,050lbs (+540lbs)

Lying Cable Crossovers

60c15

70x12

Big T

Super Reverse-Band Bench Press

385x3 9 Sets

435x2 1 Set

435x1 1 Set

Tonnage: 11,600lbs (+630lbs)

Lying Cable Crossovers

60x15

90x15

Gut Check Training

1/16/2010 Island Strength

Tricep Day

1-Arm Rev-Band JM Press
135x3 3 Sets
145x3 2 Sets
Tonnage: 2,085lbs

1-Arm Incline Extensions
30x20*

Tony

1-Arm Rev-Band JM Press
145x3 1 Set
155x3 1 Set
175x3 3 Sets
185x3 1 Set
Tonnage: 3,030lbs.

1-Arm Incline Extensions
25x20

Simple. Brutal. Getting Stronger.

Why are we bench only now?

This may have something to do with it...

1/15/2010 Island Strength

Back Day

DB Rows

25x10

65x8 3 Sets of 8

75 3 Sets of 8

100 2 Sets of 8

BB Rows

135x8

205 2 Sets of 4

Face Pulls

100x12

120x12

140x12

Big T

BB Rows w/EFS Short Orange Bands

Barx5

135x5 2 Sets

205 x5 4 Sets

CG Pull-Downs to Chest

10x3 Floor Presses yesterday did

a number man! Sore but stronger!

1/14/2010 Island Strength

Bench Day

Floor Press

225 5 Sets of 3

235 4 Sets of 3

255 1 Set of 3

Tonnage: 6,960lbs. (+510lbs)

Cable Cossovers

2x15, 1x10, 1x20

Tony

Floor Press

315 5 Sets of 3

325 4 Sets of 3

350 1 Set of 3

Tonnage: 9,675lbs. (+525lbs)

Cable Crossovers

2x15, 1x10, 1x20

Strong(er)

1/9/2010 Island Strength

Tricep Day

Seated Pin Press #4 Hole

135x5

205x5

225x0

215x2

185x5

The Womack {Push-downs SS W/OH Ext}

100x10

100x5

Tony

Seated Pin Press #4 Hole

225x5

275x1

295x.9999 Flash Press - Watch out! - Wowa!

225x5

Incline 1-arm DB Ext

30x20

1/8/2010 Island Strength

Upper-back Day

Pull-Downs Plus Bands

8 Sets of 10

Fat-grip Seated Power Cleans

25lbs 3 x 12

Tony

Barbell Rows

225

315

Pull-downs Plus Bands

Band Pull-aparts TF

1/7/2010 Island Strength

M.E. Bench

Floor Press with EFS Average Pro Short Band

Tension Rating: 121.5lbs at 24-inches

155 5 Sets of 3

175 4 Sets of 3

185 1 Set of 3

Tonnage 4,985lbs + Band Tension

Cable Crossovers

50x15

70x15

80x15

Tony

Floor Press w/short grey band

245 6 Sets of 3

275 3 Sets of 3

295 1 Set of 3

Tonnage: 7,770lbs + band tension

Cable Crossovers

90x12

100x10

120x10

The Floor Press was tough. The bands

add little or nothing at the start then

really ramp up.

1/4/09 Island Strength

De-Load Week

Wednesday and Sunday

Some light high-rep movements, mad
pump! LOL

Pull-Downs
Push-Downs
Cable Crossovers
Hammer Curls

Back at it Tursday, Jan 7th. Feeling really strong,
bodyweight 260+.

Tbone Strength 1/1/10

First workout of the new year with a little revelation!

Barbell Rows w/Fat Grips
135x5
185x5 (8 sets)

Dumbbell Rows elbows pointed outward
100lb DBx10, 8, 6, 4

Did the Womack shoulder warm-up and to my surprise, it felt really good! Good Stretch!

Pulldowns to Chest
185x12 (5 sets)

Hammer Curls
60x10 (2 sets)

I had a slight revelation while training today. I sat down and thought, the training program that Steve and I are undergoing is a 10 sets of 3 program with approx 85% of our former 1RM. We do 10x3 on our main effort day and our triceps day, so, why shouldn't we do it for our back day as well? Picking a lat exercise and doing 10x3 with it using some sort of resistance (bands, chains, etc) an doing 10x3 could only help us. I know, I see 8 sets of 12 for some exercises which is great, but all of our 8 sets of 12 that I've seen us do in the past is for our upper back. I believe a heavy dose of lat work in some sort of 10x3 (barbell/dumbbell/chest supported rows) would greatly increase our speed off the chest and help us push our bench past new limits.

I wont be doing any triceps work this week as I've had a little battle with food poisoning but a couple extra days of rest couldn't exactly hurt could it? Really looking forward to doing band floor presses on Thursday!

T-Bone Strength 12/31/09

Last workout of the year, and I hit some big PR's!

Raw Reverse Band Bench
Warmup
315x3
405x1
475x1 (Tied Old PR)
500x1* 25lb PR and it was easy

Floor Press with Bands Experiment
Bar+Orange bandsx3
Bar+Grey Bandsx3
Bar+Grey and Orange Bands x3 (Insane Tension!)
135+Grey and Orange Bands x3 (3 sets)
185+Grey and Orange Bands x3 (3 sets)

Comp Set up Bench
315x10* (Big PR for me, was mega happy to get this)
225x20
135x30

Fairly happy with getting something full range raw with 500 pounds. I absolutely smoked it and I probably could of gotten a lot more but I didn't want too try anything too stupid by myself. I tried to keep the volume high in this workout to mimic the total tonnage of 10x3 and with the band tension I honestly have no idea how much total weight I did all I know is that it was a lot. These are the kind of confidence building workouts that let you know your getting a lot stronger. I remember not too long ago I hit a reverse band 500 4 or 5 board raw and thought I was incredibly strong, now I can do it full range, the skies the limit now.

I believe that the orange bands would work on the floor press for a 10x3 next week when Big Steve gets back. The gray bands would probably be better but both of them combined is just insane tension. With only 185 on the bar with both bands it felt insanely heavy at the top. Those short bands will really come in handy.

Happy New Year!