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!
5/31/10
5/30/10
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
5/27/10
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
5/26/10
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!
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!
5/24/10
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
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
5/23/10
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.
5/21/10
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.
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.
5/20/10
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!
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.
5/17/10
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!?!?!?
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?!
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?!
5/15/10
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!!!
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!!!
5/13/10
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
5/11/10
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?
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?
5/10/10
5/9/2010 Island Strength
De-Load Access Day
KB Rows
3x20
Steep Incline DB Press
50x15 2 Sets
Womacks
110x10/10 2 Sets
Got my pump on. A speed day
is planned on Thursday. I'm
Island Strength and I'm Bench
Only.
My Grandaughter Tessa
is 3 years old today. God Bless
you sweetheart. Papa loves you.
KB Rows
3x20
Steep Incline DB Press
50x15 2 Sets
Womacks
110x10/10 2 Sets
Got my pump on. A speed day
is planned on Thursday. I'm
Island Strength and I'm Bench
Only.
My Grandaughter Tessa
is 3 years old today. God Bless
you sweetheart. Papa loves you.
5/7/10
T-bone Strength 5-7-10
ME Squat and Deadlift
I have met my enemy, and it is the squat!
Full Range Squats
Bar x a bunch
135x5 (3 sets)
205x5 (3 sets)
285x5 (2 sets)
305x5 (2 sets)
Rack Pulls (3rd Hole from floor)
135x5
225x3
315x3
405x3
495x3
DB Rows
100x10
100x8
125x3 (Embarrassing grip on my custom db, will fix this!)
Prisoner Abs (kinda ironic since I lift at a Sheriff's Station)
3 sets of 12
Side Bends
3 sets of 15
Hex DB Holds
25lbsx45 seconds
35lbsx15 seconds
Pulldowns to chest
1 set of 40 with whatever I had on the stack
Wow, my squat and deadlift strength has gone to complete shit! Straight up honesty here folks. I used only rubber weights today on the squat just in case I had to drop them but still, its only 305 for crying out loud! I'm seriously pissed about this and I'm going to fix this entire problem. I'm going to strengthen my core, my grip, and my legs more than ever. If it benefits my bench, great, it if doesn't great, I want to squat and pull big again!!! And I'm going too! It should be noted I never once used straps, wraps, or a belt in this workout so ironically it was the first time I've ever tripled 495 on a rack pull without a belt so that was interesting. I'm going to get big numbers on the squat and pull, just you wait and see!
You can spend your entire life looking for the most OPTIMAL way and never get one damn thing done." - Dave Tate
I have met my enemy, and it is the squat!
Full Range Squats
Bar x a bunch
135x5 (3 sets)
205x5 (3 sets)
285x5 (2 sets)
305x5 (2 sets)
Rack Pulls (3rd Hole from floor)
135x5
225x3
315x3
405x3
495x3
DB Rows
100x10
100x8
125x3 (Embarrassing grip on my custom db, will fix this!)
Prisoner Abs (kinda ironic since I lift at a Sheriff's Station)
3 sets of 12
Side Bends
3 sets of 15
Hex DB Holds
25lbsx45 seconds
35lbsx15 seconds
Pulldowns to chest
1 set of 40 with whatever I had on the stack
Wow, my squat and deadlift strength has gone to complete shit! Straight up honesty here folks. I used only rubber weights today on the squat just in case I had to drop them but still, its only 305 for crying out loud! I'm seriously pissed about this and I'm going to fix this entire problem. I'm going to strengthen my core, my grip, and my legs more than ever. If it benefits my bench, great, it if doesn't great, I want to squat and pull big again!!! And I'm going too! It should be noted I never once used straps, wraps, or a belt in this workout so ironically it was the first time I've ever tripled 495 on a rack pull without a belt so that was interesting. I'm going to get big numbers on the squat and pull, just you wait and see!
You can spend your entire life looking for the most OPTIMAL way and never get one damn thing done." - Dave Tate
5/6/10
5/6/2010 Island Strength
Bench Day
Floor Press w/EliteFTS Pro Grey Short Bands
185x3 3 Sets
205x3 7 Sets
Average lift: 199lbs vs 178lbs on 1/28/10
4-Board
315x3 w/pause
225x25
FG Seated Cleans
30x10 3 Sets
Tony
Floor Press w/EliteFTS Pro Grey Short Bands
275x3 3 Sets
295x3 7 Sets
Avg lift: 289lbs vs 278lbs on 1/28/10
4-Board
315x9? w/Pause
225x31
DB Pin Flyes
Real tough training today. Tony
wasn't completely up to speed fm
his bout with food poisoning, but still
got a 10x3 PR. A de-load is needed
this Sunday and Thursday. Then back
after it. Supertraining and Lexen; we're
not calling you out but we are putting
you on notice. Be afraid, be very afraid...
5/5/10
Tbone Strength Revalation
I'm going to drop a bombshell right here right now: I'm going back to 3 lift meets...eventually. I've been thinking about this for a long time, and I just have unfinished business with not having a huge total. I'm going to start squatting and deadlifting regularly, strictly Westside as I got the best results from using a Westside template with my squatting and deadlifting.
I'm going to mainly focus at the moment at getting a bigger bench, because quite honestly, bench only is incredibly fun, however, not having a 2000+lb total has bothered me for quite sometime now. I'm going to train my squat and deadlift in 6-week waves. I'll start with getting readjusted to squatting and deadlifting for 6 weeks with no equipment, no belt, no knee wraps, no super suits.
It'll go something along the lines of:
Week One: 5x5 Raw Squat, High Rack Pulls for heavy triple.
Week Two: 6x5 Raw Squat, Lower Rack Pulls for heavy doubles.
Week Three: 10-12 sets of 2 Box Squat, Deficit deadlifts for medium-heavy triple.
Week Four: 10-12 sets of 2 Raw Squat, Higher Deficit Deadlifts for medium-heavy double.
Week Five: Work up to a heavy triple Raw Squat, Work up to heavy triple conventional deadlift.
Week Six: 10x2 at 45-50% Raw Squat, 10 singles of deadlifts with around 45-50%, mix up conventional and sumo stances.
Why am I doing this you might ask? At the moment its quite simple, I want to get stronger, all over. Plus, I want to get my bench press stronger. So why squat and deadlift then? Every big bencher I have spoken with has said if you want a big bench you need to squat big because the squat helps build your legs, back, and hips to help your leg drive to make weights fly off of your chest. Okay, so why deadlift? Quite honestly, I like deadlifting, I'm weird like that. However, there is some carry over to the bench, having a very strong back and a strong grip will help me control heavier weights. My bench equipped is well over 600 I'm positive about that, however, I struggled with 700+ in my hands because I don't have that strong of a back or a grip anymore, well that is going to change!
I'll evaluate where I'm at after this 6 week wave before I plan my next attack. It should be noted that I am STILL BENCH ONLY, however I want to get stronger legs and a stronger back, so why not squat and deadlift? Also it should be noted I'm only going to train 3 days a week. My Bench day, my squat and deadlift day, and then a tricep and shoulder day. This plan of attack I feel will get me really good results.
Do I have any goals for the squat and dead? To be honest not at the moment, I just want to recondition myself in both lifts to where I can start dealing with weights I was working with before I went bench only. Equipped I was squatting 700+ and with straps and a suit I was just around 600 on the deadlift. I'll probably come up with some sort of goals after this 6 week cycle which I'm really looking forward to starting this week! Who knows, maybe when I quit being so damn week I'll do a 3 lift raw meet down the line, that could be fun!
My eye is on the prize however, 600+ on the bench! It will happen!
Big T
I'm going to mainly focus at the moment at getting a bigger bench, because quite honestly, bench only is incredibly fun, however, not having a 2000+lb total has bothered me for quite sometime now. I'm going to train my squat and deadlift in 6-week waves. I'll start with getting readjusted to squatting and deadlifting for 6 weeks with no equipment, no belt, no knee wraps, no super suits.
It'll go something along the lines of:
Week One: 5x5 Raw Squat, High Rack Pulls for heavy triple.
Week Two: 6x5 Raw Squat, Lower Rack Pulls for heavy doubles.
Week Three: 10-12 sets of 2 Box Squat, Deficit deadlifts for medium-heavy triple.
Week Four: 10-12 sets of 2 Raw Squat, Higher Deficit Deadlifts for medium-heavy double.
Week Five: Work up to a heavy triple Raw Squat, Work up to heavy triple conventional deadlift.
Week Six: 10x2 at 45-50% Raw Squat, 10 singles of deadlifts with around 45-50%, mix up conventional and sumo stances.
Why am I doing this you might ask? At the moment its quite simple, I want to get stronger, all over. Plus, I want to get my bench press stronger. So why squat and deadlift then? Every big bencher I have spoken with has said if you want a big bench you need to squat big because the squat helps build your legs, back, and hips to help your leg drive to make weights fly off of your chest. Okay, so why deadlift? Quite honestly, I like deadlifting, I'm weird like that. However, there is some carry over to the bench, having a very strong back and a strong grip will help me control heavier weights. My bench equipped is well over 600 I'm positive about that, however, I struggled with 700+ in my hands because I don't have that strong of a back or a grip anymore, well that is going to change!
I'll evaluate where I'm at after this 6 week wave before I plan my next attack. It should be noted that I am STILL BENCH ONLY, however I want to get stronger legs and a stronger back, so why not squat and deadlift? Also it should be noted I'm only going to train 3 days a week. My Bench day, my squat and deadlift day, and then a tricep and shoulder day. This plan of attack I feel will get me really good results.
Do I have any goals for the squat and dead? To be honest not at the moment, I just want to recondition myself in both lifts to where I can start dealing with weights I was working with before I went bench only. Equipped I was squatting 700+ and with straps and a suit I was just around 600 on the deadlift. I'll probably come up with some sort of goals after this 6 week cycle which I'm really looking forward to starting this week! Who knows, maybe when I quit being so damn week I'll do a 3 lift raw meet down the line, that could be fun!
My eye is on the prize however, 600+ on the bench! It will happen!
Big T
5/4/10
5/4/2010 Island Strength
So I dropped the "contrasting 5th set". There's something there but I'll look into it at a later time. I down-loaded Glenn Buechlein's book "The Tao of B". Very cool. While Big Tony and I are getting way to much out of our 10x3 program to stop, some mods are in order after reading some of Power B's suggestions. Focusing more on paused 4-boards and movements such as Tricep Death and Beekers that extensions. I feel I still need extensions if for no other reason, I'm too weak at them. The principal of shoring up weaknesses is an overiding one.
So I give the book a big thumbs up. On another note; my custom protein mix from the proteinfactory arrived and tastes so much better than anyting I've ever tried. Just lucky. The mix is the recommendation from the dude at dangerouslyhardcore.com. Also got a pound of Leucine to pump up the mix. (Tony - ya gotta try this stuff)
Island
So I give the book a big thumbs up. On another note; my custom protein mix from the proteinfactory arrived and tastes so much better than anyting I've ever tried. Just lucky. The mix is the recommendation from the dude at dangerouslyhardcore.com. Also got a pound of Leucine to pump up the mix. (Tony - ya gotta try this stuff)
Island
5/3/10
5/2/2010 Island Strength
Accessory Day
Military Press
135x4
155x4 4 Sets *
165x4*
Timed DB Rows
20 Sec: 65x17
30 Sec: 65x23
30 Sec: KBx20
Womacks
100x10/10
140x10/10
Presses were fast and easy. Considering
whether to de-load next week. I've been
hitting it 4 weeks in a row. Maybe one
more 10x3 week...
Military Press
135x4
155x4 4 Sets *
165x4*
Timed DB Rows
20 Sec: 65x17
30 Sec: 65x23
30 Sec: KBx20
Womacks
100x10/10
140x10/10
Presses were fast and easy. Considering
whether to de-load next week. I've been
hitting it 4 weeks in a row. Maybe one
more 10x3 week...
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