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.
6/29/10
6/28/10
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.
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.
6/24/10
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
6/21/10
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.
6/18/10
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.
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.
6/17/10
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.
6/16/10
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!
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!
6/14/10
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.
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
6/10/10
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.
6/8/10
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.
6/7/10 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.
6/7/10
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
6/4/10
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 :)
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 :)
6/3/10
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
6/2/10
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.
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.
6/1/10
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
Steve Denning
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