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!
skip to main |
skip to sidebar
My training blog from 2007.
Facebook Badge
Blog Archive
-
▼
2010
(183)
-
▼
April
(17)
- 4/29/2010 Island Strength
- T-bone Strength 4/23/10
- 4/25/2010 Island Strength
- 4/22/2010 Island Strength
- My Ultimate Goal
- T-Bone Strength 4/21/10
- 4/21/2010 Island Strength
- T-Bone Strength 4/17/10
- T-Bone Strength 4/15/10
- T-Bone Strength 4/14/10
- 4/11/2010 Island Strength
- T-Bone Strength 4/9/10
- 4/8/2010 Island Strength
- 4/5/2010 Island Strength
- 4/4/2010 Island Strength
- 4/3/2010 Island Strength
- 4/1/2010 Island Strength
-
▼
April
(17)
5 comments:
Great lifting tony. Some random thoughts... use the 5 th set for a speed set or max effort set, even a shirted set. Then back onto the 10x3. More radical yet, use the 5th set for some tricep extensions or sb flyes. Remember, trying to get new results from old methods isnt logical. Great work, looking fwd to kicking ur butt soon.
Great lifting tony. Some random thoughts... use the 5 th set for a speed set or max effort set, even a shirted set. Then back onto the 10x3. More radical yet, use the 5th set for some tricep extensions or sb flyes. Remember, trying to get new results from old methods isnt logical. Great work, looking fwd to kicking ur butt soon.
Duplicate post. Oops
What do you mean by the 5th set? I did so many sets, I can hardly see where to pin point a 5th set. I had a new idea regarding the 10x3 and my training with boards for lockout strength. I'll do 10x3 using the 6, 5, and 4 boards all with the same weight, lowering the weights down little by little.
Ur idea is very good. By 5th set i mean half way thru the 10x3, we switch gears for somethibg totally different. A hvy shirted set, a speed set, even tricep or pec work...
Post a Comment