4/29/2010 Island Strength

Bench Day

Reverse-Band M-Minis

275x3

305x1*

275x3 9 Sets

Tricep Death 2-6 Board

205@4 reps per board

(Held at top between board chgs)

Face Pulls

120x12 2 Sets

130x12

Incline DB Extension

40x10

Tony

Rev-Band w/M-Minis

405x1

365x3 10 Sets

Tricep Death 2-6 Boards

225@4 reps per board

(Held at top between board chgs)

Incline DB Press

85x12

100x11

Rack Flyes

2 Sets

Great training.

T-bone Strength 4/23/10

Back And Triceps Accessory

Hammer Strength Row 1 arm
1 platex10
2 platesx10
3 platesx10
4 platesx10
5 platesx8
6 platesx5
7 platesx3

Rolling Triceps Extensions
50x10
60x10
70x10
75x8

Power Pushdowns
3 sets of 10

Rear Delt Machine
5 sets of 12

Dips
Body weight x15
Added 60lb Db x10

Shrugs
Ran The rack from 100lbs to 150 for 8 reps, all one mega set

Back on the island, back on track. I got some more amino acids and was able to keep my cleaned up diet going. I feel incredibly powerful and look to continue all the gains I am making with this diet and training program. I see no reason why at my next contest 600+ wont fall. I'm confident that I can get 300kg by years end and that we should have Big Steve at 200kg+ by years end. Exciting times!

4/25/2010 Island Strength

Bench Accessory

DB Rows

55x10

100x15

Seated Pin Press Hole #3

325x1*

350x1*

275x10*

DB Flyes

25x10

45x10

45x10

DB Shrugs

85x35 or so

Eatting alot cleaner. Lots

of eggs, beef, chicken, veggies.

Taking Con-cret before lifting

and Leucine after with protein

plus carbs. Feeling very strong.

4/22/2010 Island Strength

Bench Day

Raw Close-grip 2-Board w/M-Minis

155x3

165x3 3 Sets

Put on 52" F-6: 315x3

Back to raw: 165x3 5 Sets

9x3 Tonnage: 4,425lbs

Avg Wt: 164lbs

5th Set: 945lbs (315x3)

Incline DB Extensions

40x11

Fat Grip Cleans

30x10x3

Football Bar Extensions

90x10

Close-grip: pinky 1-inch inside rings.

Pre W/O: Supplemented with 2-doses

Concrete, .5g L-Leucine, vitamins.

Post W/O: 3g L-Leucine, B-Complex.

Steak dinner, salad, milk.

My Ultimate Goal

To do this someday:

T-Bone Strength 4/21/10

ME Bench

Shirted 10x3 First Time

Barx20
135x10 (2 sets)
225x5 (2 sets)
315x3

Threw on Blueberry and added 2-board

405x3 (5 sets)
425x3
435x3
455x3 (3 sets)

Total 10x3 Tonnage= 12,750lbs

Incline DB Bench
70x15
80x15

DB Flyes
45x10
60x8
70x5

Pretty good workout. I definitely need to use a shirt that wont damage me as much for a 10x3 workout. It really started to hurt around the 8th set. I'll probably be tattooed now, that's okay! Felt good to hold that kind of weight, and every lift was extremely easy in a big shirt. Being sick definitely had a significant effect on my last performance as I feel strong as an ox. I'm fairly confident that I'll get well over 600 at my next meet, whether I lift single ply or multiply. If I go multiply I think I'll have to go at least 700+ to touch and press so we'll see, depends on the type of shirt I get, or am getting, stay tuned!

I should be in San Diego tomorrow weather pending and I'll do back training then and I'll do triceps training on Friday more than likely given my schedule. Will train with Big Steve next week and get back on track then.

4/21/2010 Island Strength

Ch Ch Ch Changes...

The 10x3 with Contrasting 5th Set is going online.

Same basic 10x3 program but the 5th set will be a
contrasting movement. Very much by feel; Shirted
3-Board, Speed Bench, DB Floor Press, whatever.
One hard work set (after suitable prep sets), then
back to finish up the 10x3. We are so cutting edge!

T-Bone Strength 4/17/10

The Triceps Workout That will turn boys into men

Introducing the new 6-Board!!!

6-board
135x10
225x5 (2 sets)
315x3
405x3
455x3
475x3 (Could of gone heavier, without a spotter or lift off, didn't feel safe doing that solo)

5-Board
315x3 (2 sets)
365x3
405x3
435x3
455x3

4-Board
315x3
365x3
385x3
405x3
435x3

Rack Lockouts
225x5
275x3
315x3
405x3
455x3
475x1 (3 sets) It should be noted I missed this weight several times but I was extremely determined to make it by hook or crook. I thought of the bomb outs I've had and man it motivated me to make it, several misses, 3 successful lifts, I wanted 3 singles, I got them!

Power Pushdowns
80x10
90x10
100x10
110x10
120x10

Oarps
60x20 Each Arm

This workout was simply nuts. I learned that if I'm determined enough, no matter if I miss a lift or not, I'll make it. Don't let the weight get into your head, visualize yourself making it and you'll make it. I could of gone much heavier on the 6 and 5 boards, but without a spotter, no lift off, I didn't feel safe going any heavier than I did. My triceps feel like they fell off my arms right now but I know it'll make me stronger in the end. I want a big bench and I'll train my ass off to get it. I wont be on the island next Thursday and Friday so I'll be doing some training off the island and I'll make sure to post my results...maybe with photos and videos? Stay Tuned, big weights to be smashed soon!

T-Bone Strength 4/15/10

Back Assistance

Got into the gym later than usual due to a hectic work day, my workout went down as follows:

DB Rows

60x10
70x10
125x20
145x20*PR

Facepulls
Stackx20 (2 sets)

Pulldowns
150x10 (2 sets)
180x10 (2 sets)

DB Shrugs
65x50

Hammercurls
2 sets of 10

This workout lasted just a little over 30 minutes. It was intense and I got a decent PR out of the ordeal. I guess last week I was burnt out because I did 150x10 and today did 145x20. I believe I'm good for 165-175 for 20 reps if I put my mind to it. Getting my back stronger will definitely aid in my goals of 500 raw and officially getting 600-700 in competition.

T-Bone Strength 4/14/10

ME Bench

Reverse Monster Mini Bands
Barx12
135x10 (2 sets)
225x8
315x3
405x3
355x3 (10 sets)
385x3 (1 set)
315x10

Total 10x3 Tonnage: 10,650lbs.
Total Tonnage of Reverse Monster Mini Band Workout: 21,615lbs

Incline DB Bench
70x15
70x10

This workout kicked my ass. I am very drained and worn out. I think it is worth noting all of the warm-up sets and include them in the total overall volume is nearly 10k more than just the 10x3. I also learned how incredibly weak I am when it comes to Incline work. I'm going to regularly do Incline DB benching in an attempt to get stronger in that area and get my bench up. None of the weights in this session were overly heavy, in fact it was fairly light, however, the total volume killed me. Tomorrow I'll do back assistant work and Friday or Saturday I'll do lockout and triceps training. Everything is on course for me to hit 600+ in an official contest somewhere down the line. May is too soon of a turn around for me so I'm out of the Venice Beach meet however I'll look for the APF meet in August as my return to the platform.

New goals: Get stronger on Incline DB
Bench 500 raw

Side note: It is amazing how much stronger I am since I am over being sick. It was a major factor in myself and Steve bombing out last month. Next time I'm sick, I wont even go to the meet, it drained my strength so much that I couldn't even do a 545lb 3-board like I usually do. Everything is back on track and I feel great in addition to my new diet, dropped all the junk, am eating clean, and I'm stronger than ever.

4/11/2010 Island Strength

Bench Accessory

Chinese DB Rows

25x10

50x10

60x10

Military Press

135x4

145x4 4 Sets

155x4

Flat Cable Flyes

50x10

60x10

80x10

Big-21 Curls

30's

Took it easy first time out on this routine.

It's hard to do DB Rows fast! Just used to

doing them at the same tempo. Military

Press felt real strong but I went light anyway.

I'll be doing 6x4 with my 1RM soon. Went home

and swallowed like 12 different supplements down.

Really sucked.

T-Bone Strength 4/9/10

Back Assistance

DB Rows
50x10
100x10
125x10
150x10
175x5
200x3

Pulldowns
5 sets of 10

Facepulls
5 sets of 10

DB Shrugs
60x45

My goal was to establish a 10RM with my DB rows and so far its 150lbs. I was fairly disappointed as 150 wasn't that difficult and I just ran out of gas at 175. I tried 200 for the hell of it and let me say this, its heavy as hell. I did a set of DB Shrugs that I just wanted to get as many reps in and try to increase my pain tolerance, boy it worked. New goal: 200lb Db rowx20 by years end.

4/8/2010 Island Strength

Bench Day

S/W Floor Press

10 Sets of 3

235lbs

Tonnage: 7,050 lbs

1-Arm Incline Extensions

35x15

Face Pulls

120x10

130x10

140x10

Football Bar Throat Crushers

75x6

85x7

Big T

S/W Floor Press

10 Sets of 3

315lbs

Tonnage: 9,450lbs

1-Arm Incline Extensions

45x15*

Power Push Downs

Football Bar Extensions

75x6

85x6

Great 1st real training day.

4/5/2010 Island Strength

I did mention to buckle your seat belt on this
latest training program. The day after the first
training session and here comes some changes.
First, power cleans. Deleted. I love power cleans
but they're not going to get me where I want to
go. I checked out a movement called "Chinese
DB Rows". Explosively fast DB rows. I'll be given
em a try. Accessory Day is built around the goals
of increasing 1)Lat Strength, 2)Overhead Strength,
3)Pec Strength and 4)Tricep Strength. Trying to
keep my eye on the prize...

4/4/2010 Island Strength

Bench Accessory Day

KB Rows w/mini Band

1x5 No Band

4x5 w/Band

Seated Pin Press #3 Hole

275x1

225 4 Sets of 5

245 1 Set of 5

Floor Flyes

20x10

30x10

40x10

Womacks

120x10/10

130x10/10

OK first day back. A belt is a must

for pin presses. The floor flyes are

pretty easy, I'll go heavier next time.

Can't wait to get back to the 10x3 next

Thursday.

4/3/2010 Island Strength

The New Get Stronger Plan

Similar to the 10x3 plan I got very

good results from. I'm going to focus

on raw bench strength. If I plateau

I'll switch movements, and de-load

by "feel". It'll evolve as I go. Fasten

your seat belt, it's going to be a hard,

intense ride.

Bare Bones 10x3

Thursday: Bench Press *Triceps Upper-back

Rotate

Floor Press 10x3 1-Arm Incline Ext 15RM FG Cleans 3x10

Rev-Band Bench 10x3 1-Arm Incline Ext 15RM Face Pulls 3x10

CG 2-Board w/M-Minis 10x3 1-Arm Incline Ext 15RM FG Cleans 3x10

Floor Press W/Bands 10x3 1-Arm Incline Ext 15RM Face Pulls 3x10

Bench Press 10x3 1-Arm Incline Ext 15RM FG Cleans 3x10

*Substitute 3x10 Tates or JM Presses as desired

-------------------------------------------------------------------

Monday: Weak Areas

alternate

Hang Clean 8x2 Military Press 5x5* Cable Flyes 3x10 Womacks 2x10

KB Rows/Bands5x5 N-G Inclines 5x5* Cable Flyes 3x10 Womacks 2x10

* Hepburn Style 5x5: Starting with 5x3, add reps until 5x5 is attained.

--------------------------------------------------------------------

Tuesday: Mini Workout

Big 21 Curls Band Rear Delts 3x10

I may pick one movement to experiment with

an interesting Doug Hepburn method. Start at a 10x2 level and

increase like this:

1x3, 9x2

2x3, 8x2

4x3, 6x2

7x3, 3x2

8x3, 2x2

9x3, 1x2

10x3

Track tonnage on every movement. Add weight or reps to

every movement, every workout.

4/1/2010 Island Strength

Dumbell Bench

50x10

60x10

70x10

80x10

1-Arm Incline Ext

20x10

30x15

FG Cleans

25x10x3

Tony

Raw Bench

315 3x3

DB Rows

100x10

125x10

140x8

This time it's personal.