T-Bone Strength 11-29-10

Random first workout back from deload

Overhead barbell press w/fat grips
Bar
135x10
185x5x5
155x10

4-board
225x3
315x3
405x3

Close Grip Bench
225x5x3

Pushdowns
3 sets of 10

Abs

Fun workout. It was really interesting to see how my stability was affected after doing those overhead presses. None of the weights felt insanely heavy mind you, but the stability was just completely out of whack. Either I have extremely weak front deltoids and I need to strengthen them or it was just a fluke thing. Either way, I'm going to incorporate some sort of overhead press on my Monday workout from now on. Whether it be with a barbell, dumbbell, bands, machine, I'll figure it out. Felt great to have weight in my hands again and not have the weights feel much heavier than they should for me. By years end I do want to attempt a 440 raw bench so I can have somewhere to build in terms of my raw strength.

11/28/2010 Island Strength

Access Day

Tricep Death
Close-Grip Foam Board/3Board/4Board/5Board
135x5reps each board

225x5 reps each board superset with
Womacks 110x10/10

225x5 reps each board (only got 2 on 5Board)
superset with Womacks 110x10/10

EZ-Bar Curls
75x12 2 Sets

Scott
Tricep Death
Same Boards
135x5 reps each board SS W/
Womacks 110x10/10

155x5 reps each board SS W/
Womacks 110x10/10

EZ-Bar Curls
75x10 2 Sets

Lifter X
Tricep Death
Same Boards
225x5reps each board
superset with/ Womacks 110x10/10

225x5reps each board
superset with / Womacks 110x10

EZ-Bar Curls
75x12 3 Sets

Tired McTirely McWorkout.

11/26/2010 Island Strength

Bench Day

Iron Chamber Gym Chart

300 Column

235x6

255x4

285x3

265x3

235x6

4-Board

365x2

5-Board

385x3

Face Pulls

120x15 3 Sets

Hammer Curls

60x10, 60x6

Scott

195x4

205x3

225x2

235x2 *Tony grabbed it early. LOL

235x3*Still laughing about it

195x5

Lifter X

400 Chart

320x6

340x4

380x2

360x3

335x6

Big T

Deloading today. Came in to

spot. Has a great eye for technical

issues.

Iron Chamber Chart is a great workout. I

think it could be expanded with reverse-bands,

boards, and (we're already doing this) slingshot.

X claimed to be part of the "Undercover Boss"

program. Possibly. So funny.

11/21/2010 Island Strength

Access Day

DB Floor Press
After warmup...

95x10 superset with
Tate Extensions 35x10

95x10 superset with
Tate Extensions 35x10

95x11 superset with
Tate Extensions 35x10

EZ-Bar Curls
65x12 2 Sets

Scott
60x10 superset with
Tate Extensions 30x10

60x10 superset with
Tate Extensions 30x10

60x11 superset with
Tate Extensions 30x10

EZ-Bar Curls
65x10 2 Sets

Lifter X
95x11 superset with
Tate Extensions 35x10

95x11 superset with
Tate Extensions 35x10

95x16 superset with
Tate Extensions 35x10

Bwt Dips

Short and intense. Like fighting a badger. T-Bone;
why don't you consider joining us Sunday night?

11/18/2010 Island Strength

Bench Day

10x3 Reverse-Band w/M-Minis

295x3 9 Sets

315x3 1 Set

Tonnage: 8,910lbs

Average lift: 297lbs.

Improvement per lift: 22lbs.

Face Pulls

140x12 3 Sets

Womacks

140x10/10

Hammer Curls

45x10

60x10

Scott

225x3 9 Sets

245x3 1 Set

Womacks

110x10/10

Tony

405x3 6 Sets

Add Slingshot

405x3 3 Sets

455x3 1 Set

Womacks

140x10/10

Lifter X

405x3 9 Sets

Add Slingshot

435x3 1 Set

Womacks

140x10/10

Good times.

T-Bone Strength 11-15-10

Speed Lockout Training (Well Kinda)

Raw Warmups
Bar
135x5
225x5
315x2
Add 4-board
315x3 (2 sets)
365x3 (2 sets)
385x3 (2 sets)

Fat Grip Speed Bench
225x3 (3 sets)

Pushdowns (All sets one right after the other)
3 sets of 10

Took it easy tonight. Everything felt really light. Was surprised by how fast I moved everything. My lockout is getting there. I hope to have around a 525 raw 3 board sometime in the near future and I think doing lockout and speed work on the same day can only help that to happen.

T-Bone Strength 11-11-10

Lockout Training

Quad Mini's w/Boards
Bar
Bar+Doubled Minis
Bar+Quad Mini's
135+Quad Mini'sx3
205+Quad Mini'sx3
225+Quad Mini'sx3

Add 2-Board
275+Quad Mini'sx3
315+Quad Mini'sx0 (Damn thing came towards my face, I'll get it next time!)

Add 3-Board
315+Quad Mini'sx1

Add 4-board
335+Quad Mini'sx2
Add 3-board
225+Quad Mini'sx6
Full Range
135+Quad Mini'sx8

Add 3-Board
315+Doubled Mini'sx3
Add 2-board
315+Doubled Mini'sx1 (Gassed)

Oarps
20 reps each arm
Superset with
The Exercise Formally known as the Womack
20 reps

Steve
Warmups
Add 2-Board
135+Quad Mini'sx3
205+Quad Mini'sx1 (Missed first rep)
205+Quad Mini'sx0

Add 3-board
185+Quad Mini'sx2 (2 sets)
205+Quad Mini'sx2

Add 4-Board
225+Quad Mini'sx2

Add 3-Board
135+Quad Mini'sx10

Add 3-board
225+Doubled Mini'sx10

Scott
Warmups
Quad Mini'sx0 2 board

Quad Mini'sx3 3-board
65+Quad Mini'sx3 3-board
65+Quad Mini'sx0 3-board

Add 4-Board
Quad Mini'sx3 (3 sets)
80+Quad Mini'sx3
Add 2-Board
55+Quad Mini'sx5

95+Doubled Mini'sx10 4-board

Great session all around. Quad mini's are extremely humbling. They are very difficult. Proud to get 315+with the quad mini's on a lift. The tension is really something else. I think all of us were surprised at how difficult they were. Definitely going to be a mainstay in our routine. I plan on doing band work with every speed workout from now on and I think it will help me greatly with my lockout and strength off the chest, as well as help out Steve and Scott. Both have increased their technique greatly and are poised for a big lift here soon. Deload week next week for all. I plan on taking a max attempt with my SlingShot next week and see if I can get close to that 500 mark.

Getting Stronger is fun, especially with great guys to train with!

11/8/2010 Island Strength

Access Day

Slingshot 3-Set Mambo

225 plus Dbl Minis x13

295x10 S/W

320x10 Reverse M-Minis

CG Pulldowns

2 Extended Sets

This is the new "typical" access

day. Three sets, lots of reps. Closer

grip than comp but not by much. Adios.

T-Bone Strength 11-08-10

Tricep Day

Close Grip Bench
315x5x5

4-board w/Comp grip
405x3
500x1*PR (Nice grind with it too)
315x8

Full Range SlingShot
315x15
225x40*PR

Overhead Triceps Extensions
2 sets of 15

Big Steve
SlingShot workout
225x12 w/doubled mini's
295x10
Add Reverse Monster Mini's
320x10 (misload by my part)

Vogelpohl Rows
Bunch of sets

Great session. I find really working these high boards week in and week out will only benefit me. Steve and I were talking and doing raw high boards I think is the way to go. Having a really strong raw lockout will only benefit me long term. Great to hit 500 raw. I've now hit 500 to a 4 and 5 board, now I gotta do it to a 3 board. Eventually I want 500 raw full range. Steve is making great progress with his raw strength and should hit 350 sooner than he thinks. Getting stronger!

T-Bone Strength 11-05-10

Accessory Day

Trap Tunnel of Terror
70x20, 85x20, 100x20 2 series

Behind The Neck Pulldowns
3 sets of 12

Vogelpohl Rows
2 sets of 20

Halbert Swings superset with DB Cleans
2 sets of 20

Barbell Curls
3 sets of 10

Side Shoulder Raises
3 sets of 10

Lots of volume here and for a reason. I'm going to try to increase my arm size to make my shirt tighter. Instead of getting 1/4 inch taken out of my shirt I figure I'll try to really add some quality muscle. Really surprised with how much my raw strength is going up. I hope for a 455 raw bench by years end so keep your eye out for that. Will layout my Speed/Triceps and Accessory Plan in the next day or two.

11/4/2010 Island Strength

Bench Day

10x3 Floor Press

275x3 10 Sets*

285x2.9 on set 9

275x4 on set 10 to catch-up

Tonnage 8,250lbs

Avg lift: 275lbs

Total Increase: 1,200lbs

Seated FG Power Cleans

25x10 2 Sets

Big T

355x3

365x3 9 Sets

Tonnage 10,920lbs

Avg lift: 364lbs

Total Increase: 1,470lbs

Scott

185x3 10 Sets

205x2

Tonnage 5,960lbs

Lifter X

315x3

365x3 3 Sets

345x3 6 Sets

Tonnage 10,440lbs

Big PRs today. As Iron sharpens

Iron so one man sharpens another.

T-Bone Strength 11-01-10

Something different

4-board Work
Bar
135x10
225x10
315x5
405x3
495x2*PR I believe
405x5 (2 sets)

Full Range Rep Work (Close Grip)
225x20
135x20

Overhead Triceps Extensions
2 sets of 20

Wanted to get some frustrations out today. And I think working my lockout can never hurt. We haven't mentioned this but we have new weights at the gym thanks to my Dad. They are a huge help! Really looking forward to working with them long term. Going to work the 10x3 here for a little while as I await a potential invite to my first pro-am. We shall see.

10/31/2010 Island Strength

Accessory Day

Floor Press

After warm-up:

255x10

OH Tricep Extensions 100x10

245x7

OH Tricep Extensions 100x10

225x5

OH Tricep Extensions 100x10

OMG this was hard. The tricep work

in-between the Floor Press sets caused

early and dramatic failure. More of this

in the future.