10/28/2010 Island Strength

Bench Day

Iron Chamber Chart with Slingshot

360:

285x5

305x4

345x2

325x3

285x6

CG 2-Board w/Slingshot

315x11

VCG Raw 2-Board

225x18

Hammer Curls

35x10 3 Sets

Band Pull-Aparts

Minis 3x10

BIG T

Iron Chamber Chart w/Slingshot

470:

385x6

405x4

445x2

415x3

385x6

2-Board w/Slingshot

315x17

VCG Raw 2-Board

225x20

T-Bone Press

205x10

Lifter X

Iron Chamber Chart w/Slingshot

370:

285x6

305x4

345x2

315x3

285x6

Full ROM

315x12

Scott

Came in a little late due to

work but got er done.

T-Bone Strength 10-25-10

Speed Bench

Warmups
245x3 (9 sets, 3 different grips)

Add SlingShot
335x5 Very Explosive

Alternating DB Bench w/Fat Grips
60x20 (10 reps per arm) (2 Sets)

Pushdowns
2 sets of 20

Kept it short and quick today. Very surprised by the alternating Db bench with the fat grips. I was shaking holding 60lb dumbbells and I honestly couldn't believe it. I may have found a weakness in the big armor I have. Gotta strengthen it. Going to do these until I hit 100's easily.

10/24/2010 Island Strength

Access Day

Tricep Death
CG Boards 2-3-4-5
135x5
225x5

Hammer Curls: A few

Lifter X
Same as above

Painfully sore at the beginning and ...at
the end too.

10/22/2010 Islandstrength

Bench Day

Reverse-Band 10x3

After warm-up:

335x3

345x3 8 Sets

365x3

Kept waiting for this to get tough and

it didn't.

Tonnage: 10,380lbs

Hammer Curls

55x8 2 Sets

Big T

Heavy DB Rows

100x10

150x10

170x10

200x5

220x3

Hammer Curls

60x10

Scott

DB Rows

50x10

60x10

70x10

These guys are strong. Really.

T-Bone Strength 10-21-10

10x3 Week 1

Straight Weight Competition Set up Bench (All sets done raw, wrist wraps only)

Warmups
345x3 (!0 sets) All really easy
Total Tonnage 10,350lbs

4-Board
405x5
455x3
475x1

Short Straight Bar Pushdowns
70x12
100x12
140x12

Scott
135x5x5
135x16

Cable Work

Very pleased with this session. I was going to do reverse bands originally, but when I got to the gym I just decided screw it I'm doing straight weight. All sets were very easy and with fairly good speed. Scott has improved his technique leaps and bounds from when he first returned from injury and it shows with the speed and velocity he is able to generate with his lifts. I felt like this was a good session in that the weight wasn't the most difficult and I got through the 10x3 and next week Steve will be back and I'm sure the 10x3 will be much more difficult. Everything is on the road to 300kg+ right now for me. I have no interest in benching 620 or anything like that, 700 is the next goal. 300-320kg or bust. So far Week 1 is complete, back and shoulder work tomorrow.

T-Bone Strength 10-18-10

Speed Stuff

Speed Bench
225x3x9 (3 different grips)

DB Bench Superset with Straight Bar pushdowns
70x30//140x30 (2 sets)

Cable Crossovers
2 sets of 20

Felt good to get back at it. Nothing to write home about as a first day back usually isn't the heaviest day you'll ever see. 225 felt extremely light but I had to cut my workout short to pick up my dad from the boat. We'll see what I do for Max Effort Work this week; and then I'll do heavy shoulder and back assistance at the end of the week.

10/17/2010 Island Strength

Accessory Day

DB Floor Press

25x10

50x10

80x15 SS W/Tates 30x10

90x10 SS W/ Tates 30x10

90x10 SS W/Tates 30x10

3-Set Tonnage: 3000lbs

Plate Raises

45x10

Lifter X

DB Floor Press

80x10 SS W/Ttaes 30x10

90x10 SS W/ Tates 30x10

90x12 SS W/Tates 30x10

3-Set Tonnage: 2780lbs

Plate Raises

25x10

35x10

45x10

Scott S

DB Floor Press

30x10 SS W/Tates 25x10

30x10 SS W/ Tates 25x10

30x20 SS W/Tates 25x10

3-Set Tonnage: 1200lbs

First days back are always a bit

tentative. Still, good hard workout.

10/14/2010 Island Strength

Bench Day

DB BP 50x20 3 Sets

Band Rear Delts 3x15

Hammer Curls 45x15

Big T

Raw Bench

385x3

Slingshot

385x5

315x10

225x10

135x10

Meet details

Tony was the Big Show at AAU

Worlds. Opener was 584 and it went up easily but

got turned down for head movement. Went to 601

and smashed it with just a bid of grind 3/4 up. Again

having to keep the head on the bench took away a bit

of weight. Ken Tawzer and I put the mother of all shirt

jacks on Tony for his 3rd at 623lbs. The shirt took Tony

out of his bar path and he had to abort. 1st place in men's

supers and Best Equipped Lifter.

The Island Strength Show was a pretty good one. Ken Tawzer

and I went back and forth for the Military/Police world record.

Ken took 1st with a 429 to my 402. A great guy and worthy

opponent. I hope to give him tougher competition in the future.

Thanks to Big T, Scott and Lifter X for helping me get ready and

get what I hope will be the 1st of many world's records.

SD

2010 AAU Worlds

Results

Tony: 1st Place Men's SHW, 601 Bench Press

Steve: 2nd Place Master's 55-59 and Military/Police, 402 Bench Press

Details to follow...

T-Bone Strength 10-5-10

Last "Workout" Before Worlds

Slingshot Pushups
2 sets of 20

Sit ups
2 sets

Fat Guy Pullups
2 sets

Box Jumps
2 sets

Currently 4 days out and I feel strong as an ox. I'm really healing up well. Knock on wood I'm not sick or injured like I have been. Big number going to happen in Vegas!

10/4/2010 Scott S.

Bench Day

Dead Stop Bench Press

Put the bar on safety pins right above

the rib cage.

Lots of singles to warm-up.

225x1

Rev-Band Bench M-Minis

225x4

135x25

Hammer Curls

Scott looked real strong.

10/3/2010 Island Strength

Last Training Day before AAU Worlds

CG Pull-downs w/m-minis and s/w

2 Sets of 10-20 Not sure

Rope Push-downs

5x5 100-150

Done

Lifter X

Foam Boards

365x5

CG Pull-downs

It's a wrap.