7/29/2010 Island Strength

Max Effort Bench Day

Bar

135x5

185x3

225x1

275x1

300x1*

Put on altered Katana

4-Board

405x3

500x1*

Tricep Death

Foam-3B-4B-5B-6B

275x3

CG Pull-downs

Nice PRs.

Big T

2-Board

405x1

4-Board

500x1*

Put on Super Katana

4-Board

635x1

3-Board

635x1

Tricep Death

Foam-3B-4B-5B-6B

275x3 Twice

T-Rows

200x10-8-6

Scotty

2-Board

Bar

135x5

185x3

225x1

245x.9

245x.9

250x.95

155x15

Great Times.

1

T-Bone Strength 07-27-10

Back Assistance

Rack Deadlifts
135x10
225x8
315x5
405x3
495x3

Barbell Shrugs
405x10
315x10
225x20

Bench Pullovers/Pulldowns w/pulley system
100x5x5 (These are extremely hard when done right, should help me setting up on the bench)

Upright Rows
115x20 2 sets

Good solid workout. Slingshot is on the way, cant wait to use it! Did some stretching also. Was busy all day with work so a nice workout helped get over it as always. I'm going to take Big Steve's advice, however I will still do speed work based off of my current full range raw max and then do lockout work afterwords. Must get strong lockout and must get big bench!

T-Bone Strength 07-26-10

Speed Bench

Bar
135
185x3x4
205x3x4

Added 3-board
225x3x3
275x3x2

Rolling triceps extensions w/football bar superset with power pushdowns
3 sets of 12 each

Overhead triceps extensions
Countdown set from 8 reps all the way down to 1 rep w/25lb dumbbell

Gotta increase my speed. A 410 raw bench isn't anything to brag about and I need to press weights faster and more effectively. I'm going to do speed work on my lockout and also full range. I will on occasion throw in repetition effort work to increase hypertrophy and pain tolerance.

7/25/2010 Island Strength

Accessory Day

Speed Bench w/mini bands

135x3 5 Sets

Raw 4-Boards

225x3

315x3

335x3

355x3* Pretty Easy

JM Press superset w/Cable O.H. Ext

135x6 100x10

155x6 120x10

175x10 140x15

KB Rows x20

The Tonight Show

7/22/2010 Island Strength

Bench Day

Big T
Raw Bench
Bar
135x5
185x3
225x3
3-Board
315x1
365x1
Full-Range
410x0
410x1* PR
440x0

315x10*
225x10
135x10

DenWomackanoras
1 Set to failure

60/30 Band Push-downs
1 Set

Scott S.
135x5
185x3
135x15
205x3

60/30 Bands
1 Set

Nice raw PR for Tony. Scott's back and
we're looking forward to his progress.
I'll be off de-load Sunday, 7/25.

T-Bone Strength 07-19-10

Triceps and Stuff

Reverse Band 4-board
Bar
135x5
225x5
315x5
405x3
(Added 4-board)
405x5
505x5x5

Power push downs
3 sets of 12

Shoulder Prehab

Pushups
2 sets to failure

Got it done!

7/18/2010 Island Strength

Assist De-load Day

CG 2-Board Rev-Band Bench

225x8

275x8

315x8

Rev-Band JM Press

225x6

235x6

245x6

255x6

1-Arm Rev-Band JM Press

135x4

Seated DB Power Cleans

25x15

Felt OK. Taking next M.E. Day off,

back at it next Sunday.

7/15/2010 Island Strength

Max Effort Bench

Doubled Monster-Mini Bands

Raw 2-Board

225x2*

255x1*

Shirted 3-Board Dbl M-Minis

315x2*

345x2*

365x1*

Tricep Death w/Monster Mini Bands

Foam-3B-4B-5B-6B

205x4 Reps: Missed after 1st 5B rep,

finished all reps after short rest.

CG Pull-downs: 4 Sets

Face Pulls: 4x10 w/120

Tony

Raw 2-Board w/Monster Mini Bands

315x2

Shirted 3-Board w/Monster Mini Bands

455x2*

495x1*

Tricep Death w/Monster Mini Bands

Foam-3B-4B-5B-6B

205x4 reps

T-Bone Rows

180x10

200x10

Scott

Pull-downs

Cross-overs

Tricep Death S/W

Foam-3B-4B-5B-6B

115x4 reps each board

Full Range Bench

135x5

155x5

Great Training.

T-Bone Strength 07-13-10

Back and Legs

SSB Squats
Barx10
135x10
225x5
315x5x3

Barbell Rows
135x10 (2 sets)
205x10 (2 sets)
265x10 (2 sets)

Seated Rows
3 sets of 12

DB Cleans
2 sets of 20

Band Pull Aparts
1 set to failure

Awesome workout. Not working my legs too much is definitely the way to go and doing barbell rows really worked my lats and upper back hard which is what I need to get that 600+ bench. I'll still work my legs but again wont go too crazy (unless I'm feeling like going for a max that day). Doing the seated rows really works the middle part of my back and I'm feeling it today. Thursday should be a tough workout but I'm confident I'll smash any old PR's I had.

T-Bone Strength 07-12-10

Speed Bench

Bar
Bar+Doubled Mini's
135+Doubled Mini's 3x5
185+Doubled Mini's 3x3
205+Doubled Mini's+Manpon 2x3
225+Doubled Mini's+Manpon 2x3

Add 3-board

275+Doubled Mini's 3x3
315+Doubled Mini's 2x3

Pushdowns
3 sets of 30

DB Flyes superset with Cable Crossovers
2 sets of 10 each

Scott

Circuit workout I put him through

Cardio

Good to see Scott back in the gym. He got the OK from the doctor to resume lifting and it will be great to have him back. Lifting went smooth, nothing felt heavy and I didn't strain at all on any exercise. Making progress!

7/11/2010 Island Strength

Access Day

DB Push-ups w/Mini Band around back

Feet on bench: 3 x 10

Feet on floor, no band: 1x20

Timed 20-sec DB Rows, Elbows Out

70x17

70x18

70x15

Incline DB Tricep Ext

30x10

30x10

Got a late start. I got my pump on!

7/8/2010 Island Strength

Max Effort Bench Day

Reverse-Band w/Green Bands

Raw 3-Board

365x2

405x2

Put on Katana

1-Board

475x1

475x2*

Tricep Death (Rev-Band)

355 3-4-5-6 Board 4 Reps Each

4-Board Rev-Band

315x20

Face Pulls 3x10

CG Pull-Downs 3x10

Womacks 5/10 2 Sets

Cable OH Extension x20

Big T

Rev-Band w/Green Bands

Raw 3-Board

405x3

495x2

Put on Super Katana

1-Board

595 NT

615x1

640x1

666 NT: About a 1 1/2 Board Easy Press

Tricep Death (Rev-Band)

355 3-4-5-6 Board 4 Reps Each

4-Board Rev-Band

405x20*

Floor Tricep Ext 2x10

T-Bone DB Rows 160x10 2 Sets

Side Laterals

Really a fun, kick ass workout.

T-Bone Strength 07-06-10

Squats and Pulls

Reverse Band Squats
Worked up to 635x1 Raw

Rack Pulls
Worked up to 495 bar weight plus added tension from orange short bands.

Pulldowns
3 sets of 10

Seated Rows
3 sets of 10

Pretty happy nailing that 635. It was pretty easy but the bar was whipping like mad so I can't really gauge where my squat strength is at.

I'm going to ease off of squatting and deadlifting for a little while. I'll continue to condition my legs with squats but I don't plan on going mega heavy as I have been. As for deadlifting, I'm going to go back to focusing on Barbell Rows like I was doing as I felt they really contributed to my added success in the bench. Just a little over 3 months out and I plan on making a 600+ bench at this next meet and I need to get my low end strength up as to get a big push right off the bat. Should be fun.

T-Bone Strength 07-05-10

Bench Accessory

Bar
135x5
225x5
Added 4-board
315x5
405x4x6
Added Reverse Monster Mini's
495x2 very tough reps

Incline DB Extensions
40x10 (3 sets)

Pushdowns w/New Attachment that Steve got
3 sets of 12

Burn out set w/manfoampon
225x40

I ate a ton of sugar and sweets yesterday and it showed in my performance. Everything felt ungodly heavy. I have to get back on the straight and narrow in terms of my diet. Had to get some volume and some work in. If I didn't I would of felt like crap. Gonna eat some clean food and get back on the straight and narrow.

7/4/2010 Island Strength

Access Day

1. JM Press

135x8 2 Sets

155x8 6 Sets

2. CG Pull-downs + M-Mini

100x8 2 Sets

110x8 6 Sets

3. Mini Band Rear Delts

8x8

Did 8 supersets of each movement.

Happy Birthday America!

7/1/2010 Island Strength

Bench Day

Raw 2-Board

275x2

315x2 Missed 3rd

Shirt 4-Board

365x3

425x2

475x2*

Tricep Death

Foam-3-4-5: 275x5

Face Pulls

120x15 4 Sets

4-Board Rep Max

155x30 (I think)

Tony

Raw 2-Board

405x3

Shirted 4-Board

525x2

585x2

615x2

3-Board

615x1*

Tricep Death

Foam 3-4-5 Board

325/315 x5

T-Bone Rows

150x20*

Push-downs

Dann

Cardio Warm-up

DBBP 30x30-sec

Concept2 Rower: 3-Min

DBBP: 30x30-Sec

Concept2 Rower: 3-Min

Tricep Death

Foam 3-4-5 Boards

145x5 each

4-Board Rep Max

145x13

Great fun. Tony showing some real power

with an easy 615 3-Board. Dann is always

fun to train with. Booya!