Speed Bench
Bar
Bar+Doubled Mini's
135+Doubled Mini'sx3
185+Doubled Mini'sx3 (9 sets, 3 different grips)
275+Doubled Mini'sx5 w/SlingShot
DB Flat Bench
3 sets of 20 w/90's
Rack Lockouts
3 sets of 5 w/405
Overhead Triceps Extensions
1 set to failure
Had to cut it short due to some radio club. Don't they know I'm training for a world championship? :P Speed was good overall. Next week I'll go up to 205 with the doubled mini's and I'm going to go back down to the 80's and go for 25 reps instead of 20. Feeling really really strong going into the AAU Worlds. I have no aches or pains and I'm not sick and I'm healthy for once. I've never bombed out of a meet when completely healthy. The only times I have bombed out are when I cut weight or when I was sick. Knock on wood I feel great. 600 will fall!
8/30/10
8/29/10
8/28/2010 Island strength
Access Day
JM Press
Bar x 15
135x6
155x6
175x6
195x12*
CG Pull-downs + M-Mini
140x10 2 Sets
140x20 2 Sets w/no band
DB Rolling Extensions
25x20 2 Sets
Band Rear Delts
2x10
Felt like %#*! but did what needed to be done.
JM Press
Bar x 15
135x6
155x6
175x6
195x12*
CG Pull-downs + M-Mini
140x10 2 Sets
140x20 2 Sets w/no band
DB Rolling Extensions
25x20 2 Sets
Band Rear Delts
2x10
Felt like %#*! but did what needed to be done.
8/27/10
T-Bone Strength 08-27-10
Accessory Day
Dumbbell Rows
60x10
100x10
150x10 (2 sets)
225x5* (2 sets)
High Pulls
3 sets of 10
Band Pull Aparts from Rack
3 sets of 15
Pulldowns
3 sets of 10
Facepulls
3 sets of 10
Hammer Curls
2 sets of 10
Barbell Curls
2 sets of 10
Wrist Roller
2 sets back and forth
Lots of volume, lots of sets, lots of energy released, lots of strength gained. Going to go for bigger arms. Maybe 22-24in to make my shirt tighter. Feel great going into the final weeks of training. 615 yesterday to the 2 board was a joke. Plan on going to a 1-board next week and see if I can get 615-630 down there. Planning also on a 573ish opener if I can get it to touch. If I need to go heavier, so be it! Will be a 600lb bencher at worlds!
Dumbbell Rows
60x10
100x10
150x10 (2 sets)
225x5* (2 sets)
High Pulls
3 sets of 10
Band Pull Aparts from Rack
3 sets of 15
Pulldowns
3 sets of 10
Facepulls
3 sets of 10
Hammer Curls
2 sets of 10
Barbell Curls
2 sets of 10
Wrist Roller
2 sets back and forth
Lots of volume, lots of sets, lots of energy released, lots of strength gained. Going to go for bigger arms. Maybe 22-24in to make my shirt tighter. Feel great going into the final weeks of training. 615 yesterday to the 2 board was a joke. Plan on going to a 1-board next week and see if I can get 615-630 down there. Planning also on a 573ish opener if I can get it to touch. If I need to go heavier, so be it! Will be a 600lb bencher at worlds!
8/26/10
8/26/2010 Island Strength
Bench Day
Straight Weight
Bar
135x4?
185x1
225x1
275x1 w/pause
3-Board
315x1
Put on 52" Altered Katana AKA "Frankenshirt"
405x1 3-Board
480x1 3-Board*
505x0 3-Board miss
500x0 3-Board miss
475x0 2-Board miss
Slingshot
275x5
315x5
Face Pulls
3x12
Big T
3-Board w/Super Katana
545x1
585x1
2-Board
615x1* Smoke Show
Slingshot
315x17
405x2
JM Press
Seated DB Extensions
Scott
Bar
135x7?
185x1
225 5-Singles
230x0 miss
Tricep Pushdowns
Great workout. Tony blasted 615 off
a 2-Board! Really gonna hit something
big in Vegas. I got a pink 3-Board PR, 480.
Scott is looking much more stable under the bar.
8/23/10
T-Bone Strength 08-23-10
Speed and Hypertrophy Bench Day
Bench for Speed
Barx30
135x10 2 sets
205x3 9 sets (Should be noted I warmed up with the bar and 135 with my pinky finger on the ring and for my 3 sets moved out one finger at a time til I got to my comp grip)
Added Slingshot
295x3 (Insane Speed, I feel like a 315 speed day could happen with the sling shot)
DB Bench
3 sets of 20 w/85lb Dumbbell (Fairly Easy)
Rack Lockouts
5x5 w/385
Power Pushdowns
2 sets of 15
Overhead Extensions
2 sets of 15
Triceps are blown up. Great training today. Decided to add in rack lockouts for a 5x5 for a change of pace and to add some size to my triceps. I'll go up gradually each week up until the meet. Next week I'll add bands and go from there on my speed work. I feel great and I'm going to decide on an opener within the next 2 weeks.
Bench for Speed
Barx30
135x10 2 sets
205x3 9 sets (Should be noted I warmed up with the bar and 135 with my pinky finger on the ring and for my 3 sets moved out one finger at a time til I got to my comp grip)
Added Slingshot
295x3 (Insane Speed, I feel like a 315 speed day could happen with the sling shot)
DB Bench
3 sets of 20 w/85lb Dumbbell (Fairly Easy)
Rack Lockouts
5x5 w/385
Power Pushdowns
2 sets of 15
Overhead Extensions
2 sets of 15
Triceps are blown up. Great training today. Decided to add in rack lockouts for a 5x5 for a change of pace and to add some size to my triceps. I'll go up gradually each week up until the meet. Next week I'll add bands and go from there on my speed work. I feel great and I'm going to decide on an opener within the next 2 weeks.
8/22/2010 Island Strength
Access Day
Seated Overhead Lockouts
Bar
135x5
225x5
315x3
365x1
415x0 miss
415x0 miss
DB Floor Press
60x10
100x10*
90x11
80x10
CG Pulldowns
140+M-Mini x10 3 Sets
Finisher-Band x25
Band Rear Delts
3x10
Overhead Cable Extensions
140x22 (To Failure)
Scott
Lot of Rows, DB Military Press,
Band Rear Delts, Cable OH Ext.
8/19/10
8/19/2010 Island Strength
Bench Day
Reverse-Green Bands
Bar
135
225
315
3-Board
365x2
405x1
Put on Super Katana
475x2
505x1
2-Board
505x1
515x1
1-Board
515x1 NT Easy Press
495x2 NT Easy Press
Raw CG Rev M-Mini 3-Board
335x5
335x5
Face Pulls
3x10
Band Rear Delts
3x10
Big T
Reverse-Green Bands
Sling-Shot 495x5
Put on Super Katana
Up to:
2-Board 700x1
1-Board 700x1
Raw Rev-M-Mini 3-Board
335x5
425x5
Other Stuff Too
Workin down the boards. Tony
had 700 in his hands and made it
look easy. We've got about a 1-board
to go to be very relevant. Fear the AGF.
8/17/10
T-Bone Strength 08-17-10
Back And Biceps
Barbell Rows
Barx20
135x10 (2 sets)
225x8
275x5 (3 sets)
315x5 (2 sets)
Behind the Neck Pulldowns
3 sets of 10
Band Pull Aparts
2 sets to failure
Hammer Curls
3 sets of 10
3 way shoulders
2 sets
Nothing special here. Took some advice from a comment made by April Mathis on a training log where she puts the bar slightly off the floor on the bottom pin of her power rack and does her barbell rows. I figured why not try it. It really helps out in a big way and isolates the mid back and lats big time. Was pretty solid. Big numbers will go down on Thursday.
Barbell Rows
Barx20
135x10 (2 sets)
225x8
275x5 (3 sets)
315x5 (2 sets)
Behind the Neck Pulldowns
3 sets of 10
Band Pull Aparts
2 sets to failure
Hammer Curls
3 sets of 10
3 way shoulders
2 sets
Nothing special here. Took some advice from a comment made by April Mathis on a training log where she puts the bar slightly off the floor on the bottom pin of her power rack and does her barbell rows. I figured why not try it. It really helps out in a big way and isolates the mid back and lats big time. Was pretty solid. Big numbers will go down on Thursday.
8/16/10
T-Bone Strength 08-16-10
Speed/Hypertrophy Bench
Speed Bench
Bar
135x10 (3 sets)
185x3 (9 sets, 3 different grips)
DB Bench For High Reps
3 sets of 20 w/80lb DB
Overhead Rope Extensions
3 sets of 15
Flat Tates
3 sets of 8
2 sets of Wrist Roller
Beastly workout. That wrist roller is a pain in the butt, because its extremely difficult. I need to get stronger wrists and forearms, they can only aid my bench. Got a 6 week speed cycle I'm going to be doing using resistance with bands and soon I'll be getting my chains. Going to stay between 45-50% bar weight which is 185 and 205 respectively until I get my raw bench to something respectable.
Speed Bench
Bar
135x10 (3 sets)
185x3 (9 sets, 3 different grips)
DB Bench For High Reps
3 sets of 20 w/80lb DB
Overhead Rope Extensions
3 sets of 15
Flat Tates
3 sets of 8
2 sets of Wrist Roller
Beastly workout. That wrist roller is a pain in the butt, because its extremely difficult. I need to get stronger wrists and forearms, they can only aid my bench. Got a 6 week speed cycle I'm going to be doing using resistance with bands and soon I'll be getting my chains. Going to stay between 45-50% bar weight which is 185 and 205 respectively until I get my raw bench to something respectable.
8/15/2010 Island Strength
Accessory Day
CG Pull-downs, Weights plus M-Mini
4 Sets of 10
Timed DB Rows, 20-sec per set
2 Sets elbows in
1 Set elbows out
Mini Band Rear Delts
3x10
JM Press
Bar
135x6
155x6
175x6
195x10
DB Incline Tricep Extensions
30x15 3 Sets
Overhead Cable Extensions
1 Set to failure
Scott was also training. Did lots of rows
and finished with cable extensions.
CG Pull-downs, Weights plus M-Mini
4 Sets of 10
Timed DB Rows, 20-sec per set
2 Sets elbows in
1 Set elbows out
Mini Band Rear Delts
3x10
JM Press
Bar
135x6
155x6
175x6
195x10
DB Incline Tricep Extensions
30x15 3 Sets
Overhead Cable Extensions
1 Set to failure
Scott was also training. Did lots of rows
and finished with cable extensions.
8/12/10
8/12/2010 Island Strength
Bench Day
Bar
135x5 2 sets
185x3
225x2
275x1
315x1 3-Board
Put on Super Katana
405x1 4-Board
455x1 3-Board
455x1 2-Board*
440x0 1-Board NT
440x0 1-Board NT, Easy Press
Tricep Death 3B-4B-5B
275x3, Each Board
295x4,x5,x5
Reverse Monster-Mini 3-Board Finisher
315x8
30lb PR on 2-Board
Next time I'll touch to a 1-Board.
Thanks to Tony and Scott for the help
today. War drums can be heard in the
distance....must be fully prepared...
8/5/10
T-Bone Strength 08-05-10
Reverse Band Bench
Bar
135x5
225x5
(Added Sling Shot and Bands)
315x5
405x3
475x1
545x1
585x1 (Grinder of all grinders)
600x0 Just was too heavy didn't even attempt it
475x3x5
405x10
Pushdowns
3 sets of 12
Scott
Warmups
135x5
155x5
175x5x3
Facepulls
2 sets
Single Arm Cable Crossover
2 sets
I literally had my liver come out of my left eye on the 585. It was a damn hard lift but I got it. Scott did fairly well. Worked with him on technique and set up and he did well. I'm going to take next week off as I'm really beat up and I could use some rest before I hit it really hard before worlds. My goal is to now find an opener and a second attempt and work those weights down to touch. If I can get it to touch, I should press it no problem. Great job Steve on the 305 floor press. See you next week.
Bar
135x5
225x5
(Added Sling Shot and Bands)
315x5
405x3
475x1
545x1
585x1 (Grinder of all grinders)
600x0 Just was too heavy didn't even attempt it
475x3x5
405x10
Pushdowns
3 sets of 12
Scott
Warmups
135x5
155x5
175x5x3
Facepulls
2 sets
Single Arm Cable Crossover
2 sets
I literally had my liver come out of my left eye on the 585. It was a damn hard lift but I got it. Scott did fairly well. Worked with him on technique and set up and he did well. I'm going to take next week off as I'm really beat up and I could use some rest before I hit it really hard before worlds. My goal is to now find an opener and a second attempt and work those weights down to touch. If I can get it to touch, I should press it no problem. Great job Steve on the 305 floor press. See you next week.
8/4/10
8/4/2010 Islandstrength
Bench Day
Floor Press
Bar
135x5
225x2
225x1
305x1*
Close-grip Floor Press
185x25
135x25
CG Pull-downs
Alot
Back in a week. I'll
check the blog for your
progress.
8/3/10
T-Bone Strength 08-03-10
Back Assistance
Bent Over Rows
8 sets of 8
Face pulls
3 sets of 12
One Arm Vogelpohl Rows
3 sets of 12
Wide Grip Pulldowns
2 sets to failure
Dumbbell Curls
2 sets of 10
Getting it done. Need a bigger and stronger back; and I'll get it. Just watch.
Bent Over Rows
8 sets of 8
Face pulls
3 sets of 12
One Arm Vogelpohl Rows
3 sets of 12
Wide Grip Pulldowns
2 sets to failure
Dumbbell Curls
2 sets of 10
Getting it done. Need a bigger and stronger back; and I'll get it. Just watch.
8/2/10
T-Bone Strength 08-02-10
Sling Shot Testing Day
Bar
135x10
225x8
Added Sling Shot
315x5
405x3
455x1*
315x20
225x37
Power Pushdowns super set with Kennelly Extensions
3 sets of 12 each
1 set of pushups w/sling shot to failure
Sling Shot is awesome. You can really push yourself much harder with it. Glad I got it. Gonna take some photos later in the week and then I guess I'll be in Power! Magazine. Exciting times. The 315x20 was one of the most difficult things I've ever done as a bencher. Gotta get stronger I'm only 8 weeks out.
Bar
135x10
225x8
Added Sling Shot
315x5
405x3
455x1*
315x20
225x37
Power Pushdowns super set with Kennelly Extensions
3 sets of 12 each
1 set of pushups w/sling shot to failure
Sling Shot is awesome. You can really push yourself much harder with it. Glad I got it. Gonna take some photos later in the week and then I guess I'll be in Power! Magazine. Exciting times. The 315x20 was one of the most difficult things I've ever done as a bencher. Gotta get stronger I'm only 8 weeks out.
8/1/10
8/1/2010 Island Strength
Assist Day 2
Speed Bench w/Dbl Minis
135x3 5 Sets
DB Floor Press
60x10
100x6*
75x15
75x10
Womacks
120x10/5
Hammer Curls
35x12 2 Sets
Felt subpar.
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