Last Workout of 2010!
DB Rows
3 sets of 10
Inverted Upright Rows
2 sets of 10
Facepulls
2 sets of 10
Side Lateral DB Shoulder Raises
2 sets of 12
Front Shoulder DB Raises super set with Biceps Curls
2 sets of 10
Concentration Curls
1 set to failure each arm
Incline Bicep Curls
2 sets of 10
Pulldowns
3 sets of 10
Shoulder prehab and stretching
Abs
Wanted to hit my weak areas as I mentioned last week. I got the idea of the inverted upright row from Jay Fry. Really hits an area of my rear delts that I haven't felt before. Have to do these more regularly to bring up that weak area. I really am feeling better doing biceps curls. Really is so far making a difference in how I feel and how I handle weights. Hit the shirt next week, look for massive insane weights to be destroyed!
Too Strong!
12/31/10
12/30/10
12/30/2010 Island Strength
Bench Day
Bar
135x5 2-Sets
225x3
275x1
295x1
Add 3-Board
315x3
355x1*
Put on Frankenshirt
405x1
425x1
455x1
Raw BP
135x25 CG
135x20 WG
Face Pulls
130x12 4 Sets
Lifter X
405x3
Add Slingshot
425x1
455x1
Add "The Chief" 48" F6
405x1 3-Board
425x1 3-Board
455x1 3-Board
Big T
405x3
Add Slingshot
455x1
465x1
485x1*
315x20
Raw BP
225x20
Low volume, heavy. A little shirt work.
The 2011 season is looking very promising.
12/27/10
T-Bone Strength 12-27-10
Lockouts N Stuff
Lockouts w/Narrow Grip
Barx15
135x10
225x5
315x3
Added 3-board
405x3 (2 sets)
455x3 (2 sets)
Speed Bench (All done with Narrow Grip)
225x3 (3 sets)
275x3 (3 sets)
295x3 (1 set)
Incline Tates super set with Flat Tates
3 sets of 10//10
Doubled Underhand Triceps Extensions
1 set of 20
To be frank, I'm extremely shocked at how much my raw strength has gone up. I figured I'd do 3-board work for the hell of it and man what a difference! The board height going from 4-3 I didn't think would be so dramatic. Could I have gone heavier? More than likely, but what's the point? I need to get quality reps in with a heavy weight before going up. Gotta check the ego at the door. I'm fairly pleased also with the speed of my bench. All sets were relatively easy and I would have done more sets with 295 but felt a slight pinch in my right pec; and decided to shut it down. I'm really getting some good speed which is fairly noticeable. One of these days I'll take a raw and slingshot max and see where I am. Extremely curious to see how I'll do in a shirt...
Lockouts w/Narrow Grip
Barx15
135x10
225x5
315x3
Added 3-board
405x3 (2 sets)
455x3 (2 sets)
Speed Bench (All done with Narrow Grip)
225x3 (3 sets)
275x3 (3 sets)
295x3 (1 set)
Incline Tates super set with Flat Tates
3 sets of 10//10
Doubled Underhand Triceps Extensions
1 set of 20
To be frank, I'm extremely shocked at how much my raw strength has gone up. I figured I'd do 3-board work for the hell of it and man what a difference! The board height going from 4-3 I didn't think would be so dramatic. Could I have gone heavier? More than likely, but what's the point? I need to get quality reps in with a heavy weight before going up. Gotta check the ego at the door. I'm fairly pleased also with the speed of my bench. All sets were relatively easy and I would have done more sets with 295 but felt a slight pinch in my right pec; and decided to shut it down. I'm really getting some good speed which is fairly noticeable. One of these days I'll take a raw and slingshot max and see where I am. Extremely curious to see how I'll do in a shirt...
12/26/2010 Island Strength
Access Day
After a very long double-shift...
3-Set Slingshot Strip-set Mambo
305x5
265x5
225x8
CG Pull-downs
Band Rear-delts
Band Push-downs* I set these up at
the same angle as dips. Used green bands.
Lift X
Really Beat-up
Slingshot 3-set Mambo
305x5
265x5
225x5
Thats it.
After a very long double-shift...
3-Set Slingshot Strip-set Mambo
305x5
265x5
225x8
CG Pull-downs
Band Rear-delts
Band Push-downs* I set these up at
the same angle as dips. Used green bands.
Lift X
Really Beat-up
Slingshot 3-set Mambo
305x5
265x5
225x5
Thats it.
12/24/10
T-Bone Strength 12-24-10
Christmas Eve Training
Rack Pulls
Worked up to 495x3
Front Squats
135x5x5
Pulldowns
3 sets of 10
Barbell Curls
Worked up to 135x5
Concentration Curls
3 sets of 10
Cable Curls
2 sets of 10
Wrist Roller
4 sets
Abs
Come 2011 I'll come close to if not bench 700lbs. New Training Split will look like this
Day 1
Lockout and Speed Bench
High Rep Triceps
Repetition Bench
Chest Work
Day Two
Heavy Bench Day
Heavy Triceps
Heavy Repetition Work
Day 3
Rear Delts
All Things Back
Biceps
Forearms
Legs
Main Goal from this is to gain muscle and have my shirt be nice and tight for me to get a big bench and get the maximum amount of pop from my chest. Instead of getting my shirt altered and having my arms brought in a half inch or so, I figure I'll get really big arms to solve the problem. Will still train legs so I can get more leg drive (and so I can look spiffy in my singlet :P) Will train forearms so they too are bigger and will be able to handle the new stress they will be put under. I will dedicate one-two days a month to simply rehab and prevention. High rep and prehab work will be the focus of these days. Lets see how this works. Goal for the USPA State championship is 650-675!
Rack Pulls
Worked up to 495x3
Front Squats
135x5x5
Pulldowns
3 sets of 10
Barbell Curls
Worked up to 135x5
Concentration Curls
3 sets of 10
Cable Curls
2 sets of 10
Wrist Roller
4 sets
Abs
Come 2011 I'll come close to if not bench 700lbs. New Training Split will look like this
Day 1
Lockout and Speed Bench
High Rep Triceps
Repetition Bench
Chest Work
Day Two
Heavy Bench Day
Heavy Triceps
Heavy Repetition Work
Day 3
Rear Delts
All Things Back
Biceps
Forearms
Legs
Main Goal from this is to gain muscle and have my shirt be nice and tight for me to get a big bench and get the maximum amount of pop from my chest. Instead of getting my shirt altered and having my arms brought in a half inch or so, I figure I'll get really big arms to solve the problem. Will still train legs so I can get more leg drive (and so I can look spiffy in my singlet :P) Will train forearms so they too are bigger and will be able to handle the new stress they will be put under. I will dedicate one-two days a month to simply rehab and prevention. High rep and prehab work will be the focus of these days. Lets see how this works. Goal for the USPA State championship is 650-675!
12/23/10
12/23/2010 Island Strength
Bench Day
Iron Chamber Gym Chart w/Straight Weight
310 Chart
240x6
265x4
295x1 miss 2nd rep
295x1
275x3
240x6
VCG Foam Board
225x10
Face Pulls
120x12 4 Sets
Big T
410 Chart
325x6
350x4
395x2
365x3
325x6
CG 4-Board
405x5
CG BP
225x15
Lifter X
325x3
Shut it down.
Scott
250 Chart
195x6
220x4
235x2
225x3
195x5
250x0
245x0 Outta gas
Good workout. Distant
battle drums...
12/20/10
T-Bone Strength 12-20-10
Lockout Training
Bar
135x10
225x5
315x3
405x2?!?!WTF?!
Add 4-board
405x3
455x3
475x2
495x2*PR Tried 3rd rep and got stapled :P
Add 5-Board
505x1*
515x1**
525x0 Didn't even try it, unracked it and was out of gas
Close Grip Bench
315x3 (5 sets)
Skull Crushers
135x8 (2 sets)
Overhead Triceps Extensions
3 sets of 12
Abs
Great session. All the upper back training with deadlifts, squats, and rows is really paying off. I absolutely smoked 405 on the first rep and was shocked I did it so easily to be honest, it went up like an empty bar so I said screw it I'm going for two, granted the second rep was difficult but I got it up! Pr's all over the place tonight and IC is Thursday. I believe we'll be getting back into our shirts soon so I think I'll be good for around 650+ for the USPA State Championships. We'll see how training continues to go, so far so good.
Bar
135x10
225x5
315x3
405x2?!?!WTF?!
Add 4-board
405x3
455x3
475x2
495x2*PR Tried 3rd rep and got stapled :P
Add 5-Board
505x1*
515x1**
525x0 Didn't even try it, unracked it and was out of gas
Close Grip Bench
315x3 (5 sets)
Skull Crushers
135x8 (2 sets)
Overhead Triceps Extensions
3 sets of 12
Abs
Great session. All the upper back training with deadlifts, squats, and rows is really paying off. I absolutely smoked 405 on the first rep and was shocked I did it so easily to be honest, it went up like an empty bar so I said screw it I'm going for two, granted the second rep was difficult but I got it up! Pr's all over the place tonight and IC is Thursday. I believe we'll be getting back into our shirts soon so I think I'll be good for around 650+ for the USPA State Championships. We'll see how training continues to go, so far so good.
12/19/10 Island Strength
Access Day
Upper-Back Complex
DB Floor Press
After warmup:
80x15 superset with
Womacks 120x10/10 x2
80x7 superset with
Womacks 120x10/10
60x15
Womacks 120x10/10
Scott
After warmup:
45x15
60x10
70x10
70x10
Lifter X
Upper-Back Complex
After warmup:
100x15 superset with
Womacks 120 x10/10
100x15 superset with
Womack 120x10/10
100x12 superset with
Womacks 120x10/10
I sucked. Scott and X lifted great. Git
'em next time...
Upper-Back Complex
DB Floor Press
After warmup:
80x15 superset with
Womacks 120x10/10 x2
80x7 superset with
Womacks 120x10/10
60x15
Womacks 120x10/10
Scott
After warmup:
45x15
60x10
70x10
70x10
Lifter X
Upper-Back Complex
After warmup:
100x15 superset with
Womacks 120 x10/10
100x15 superset with
Womack 120x10/10
100x12 superset with
Womacks 120x10/10
I sucked. Scott and X lifted great. Git
'em next time...
12/17/10
T-Bone Strength 12-17-10
Deadlifts n Squats n Stuff
Deadlifts from floor
Warmups
315x4x4
365x2
410x2
315x8
Front Squats
5 sets of 3
1 set of 5
Db Rows w/TboneBell (100lbs)
2 sets of 10
2 sets of 8
Facepulls
2 sets of 20
Abs
Grip is getting where it use to be. The T-Bone Bell wasn't too terribly tough. I think I'll up the weight on it next week. Speed from the floor is pretty good, sticking in the middle, I'll throw in rack pulls and good mornings. Having fun with my squat and deadlift workout. Will make plan for Monday tomorrow and post outline when I can.
Deadlifts from floor
Warmups
315x4x4
365x2
410x2
315x8
Front Squats
5 sets of 3
1 set of 5
Db Rows w/TboneBell (100lbs)
2 sets of 10
2 sets of 8
Facepulls
2 sets of 20
Abs
Grip is getting where it use to be. The T-Bone Bell wasn't too terribly tough. I think I'll up the weight on it next week. Speed from the floor is pretty good, sticking in the middle, I'll throw in rack pulls and good mornings. Having fun with my squat and deadlift workout. Will make plan for Monday tomorrow and post outline when I can.
12/16/2010 Island Strength
Bench Day
Reverse-Band Bench w/Green Bands
After warm-up:
355x3 4 Sets
365x2 Miss 3rd rep
315x3
CG 3-Board
315x10
Slingshot
385x5
405x3
Big T
After warm-up:
405x3
445x3
495x1
455x3
425x3
Slingshot
495x3
315x41
Scott
After warm-up:
275x3 3 Sets
295x3 4 Sets
Lifter X
After warm-up:
405x3
445x3
495x1
455x3
425x3 2 Sets
Slingshot
495x4(?!) weirdo
545 spotter pulled when it stalled
A barn-burner of a workout. Lots
of volume, intensity and attitude.
Yeah, it was fun!
12/15/10
12/15/2010 Island Strength
Why we will succeed
1. We believe in what we're doing.
2. We know how to train.
3. We are willing to ask for help.
4. We compete and mean to compete at the highest possible levels.
Just thought you might like to know. Do not doubt our resolve in
this matter.
1. We believe in what we're doing.
2. We know how to train.
3. We are willing to ask for help.
4. We compete and mean to compete at the highest possible levels.
Just thought you might like to know. Do not doubt our resolve in
this matter.
12/13/10
12/13/2010 Island Strength
CG Pull-downs 150x20
superset with
Fat-grip Blue Band Pull-downs x20
superset with
Low Rope Cable Rows 150x10
superset with
Band Pull-aparts
Lifter x
Ditto
Whew. 1 and a half sets. Done.
Started on DAA 3 days ago.
T-Bone Strength 12-13-10
Accessory Day
Incline Barbell Bench
Bar
135x8
225x3
275x1
295x1
315x0
315x1*PR
225x10
135x10
Fat Grip Dumbbell Clean and Press From the Floor Timed
85x4 each arm 60sec
70x8 each arm 60sec
Pulldowns
Stackx24
Oarps
3 sets of 10
Abs
What a 315 incline bench means to the future of my development as a strength athlete I don't know. What I do know is that I've wanted a 315 incline for quite sometime and never got around to doing it. Its amazing to see the difference in bar path and height and what it does to your strength. I'm positive I'm good for around 435-445 raw on a flat bench on a good day and I'm well over 100 pounds off that on the incline. I think I need to come up with a good rotation of lifts to do on my main accessory day and come up with a plan. As Big Steve has a rotation of main lifts for the 10x3 program so do I need a solid rotation for my accessory day. But man, 315 on the incline was pretty awesome!
Incline Barbell Bench
Bar
135x8
225x3
275x1
295x1
315x0
315x1*PR
225x10
135x10
Fat Grip Dumbbell Clean and Press From the Floor Timed
85x4 each arm 60sec
70x8 each arm 60sec
Pulldowns
Stackx24
Oarps
3 sets of 10
Abs
What a 315 incline bench means to the future of my development as a strength athlete I don't know. What I do know is that I've wanted a 315 incline for quite sometime and never got around to doing it. Its amazing to see the difference in bar path and height and what it does to your strength. I'm positive I'm good for around 435-445 raw on a flat bench on a good day and I'm well over 100 pounds off that on the incline. I think I need to come up with a good rotation of lifts to do on my main accessory day and come up with a plan. As Big Steve has a rotation of main lifts for the 10x3 program so do I need a solid rotation for my accessory day. But man, 315 on the incline was pretty awesome!
12/11/10
12/09/2010 Island Strength
Bench Day
Quad Minis
2-Board: 185x2
3-Board: 205x2, 225x1
4-Board: 245x1, 205x3, 155x7
S/W Slingshot: 335x1, M 365
Band Pull-downs
Blues x20 2 Sets
Big Tony
2-Board 295x2
3-Board 325x1
Lifter X
2-Board: 225x2, 245x2, 275x2, 315x2
S/W Slingshot: 315x1, 365x1
Too strong.
12/10/10
T-Bone Strength 12-10-10
Deadlifts and Squats
Deadlifts from the Floor
135x5
225x5
315x4x4
365x2x2
315x10
Squats (used iron chamber chart)
255x6
270x4
310x2
295x3
255x6
DB Rows w/Tbone Bell
100x10
100x11
100x12
Hanging Knee Raises super set with KB Rows
2 sets of 15//2 sets of 10
Ass kicker of a workout. Was fairly surprised at the speed of my deadlifts. Lots of speed from the floor and I figured that the iron chamber charts would be great for squatting so I figured, why not? I really have to get my technique down as far as foot placement. I did some olympic style squats and they were ridiculously easy. Others were struggles simply because of differences in stance. I've been competing as a bench only lifter, however, I want to be a very well rounded strength athlete which is why I'm doing squats, deadlifts, and strength conditioning one day a week. So far its been great.
Deadlifts from the Floor
135x5
225x5
315x4x4
365x2x2
315x10
Squats (used iron chamber chart)
255x6
270x4
310x2
295x3
255x6
DB Rows w/Tbone Bell
100x10
100x11
100x12
Hanging Knee Raises super set with KB Rows
2 sets of 15//2 sets of 10
Ass kicker of a workout. Was fairly surprised at the speed of my deadlifts. Lots of speed from the floor and I figured that the iron chamber charts would be great for squatting so I figured, why not? I really have to get my technique down as far as foot placement. I did some olympic style squats and they were ridiculously easy. Others were struggles simply because of differences in stance. I've been competing as a bench only lifter, however, I want to be a very well rounded strength athlete which is why I'm doing squats, deadlifts, and strength conditioning one day a week. So far its been great.
12/6/10
T-Bone Strength 12-06-10
Assistance Work
Raw Bench
Bar
135x10
225x3
315x3
365x1
405x1 (Foam Board)
Add 4-board
405x3
425x3x3 (Pinky on ring)
Slingshot bench
315x3 (Wrist went funky on me, shut it down. I've done 315x20 w/slingshot)
Vogelpohl Rows
1 set of 50
Weights felt alright, don't know what was up with my wrist. Going to ice it, ice my shoulder and get myself back in gear. Gonna watch my body and train smarter, not harder.
Raw Bench
Bar
135x10
225x3
315x3
365x1
405x1 (Foam Board)
Add 4-board
405x3
425x3x3 (Pinky on ring)
Slingshot bench
315x3 (Wrist went funky on me, shut it down. I've done 315x20 w/slingshot)
Vogelpohl Rows
1 set of 50
Weights felt alright, don't know what was up with my wrist. Going to ice it, ice my shoulder and get myself back in gear. Gonna watch my body and train smarter, not harder.
12/05/2010 Island Strength
Accessory Deload
VCG 3-Board
Bar
135x10
185x10
225x5
275x5
185x25
Rope Pushdowns
110x15
Hammer Curls
45x12
Band Pulldowns
Bluesx15
Lifter X
ICG Chart #440 w/3-Board
350x6
375x4
420x2
405x3
355x5
Womacks
130x10/10 2 Sets
EZ-Bar Curls
75x10 3 Sets
Wiped out after Thursdays 10x3.
Strength was good though and I
had to keep from going heavy. One
more M.E. day before a full week's
deload. The mysterious Lift X had
a tiger by the tail with the Iron Chamber
Gym Chart #440.
12/3/10
T-Bone Strength 12-03-10
Max Effort Squat/Deadlift
Full Range Squats
Bar
135x5 (2 sets)
225x5 (2 sets)
275x5 (5 sets)
Deadlifts from the floor
Warmups
345x4x4
295x8
T-Bonebell Rows
100x6
100x7
100x8 (No straps)
Modified Glute Ham Raise
2 sets (Suckers are tough!)
Hanging Leg Raises
2 sets of 15
I'm seriously fried after this. I can't believe how much my leg strength and deadlift strength has deteriorated. I'm going to train the squat and deadlift from now on, no more excuses!
I've decided to ditch the straps on the t-bone bell. Reason for this is I feel it will work my grip much harder plus increase my lat strength in such a way that it hasn't been at. If I can reach 20 reps with the 100lb T-bone bell, I can go up in weight.
The Ortmayer/Magnusson deadlift routine is a hell of a routine. I didn't get through it all the way, I have to lower the percentages I'm working with in order to get through it. Also, the 5x5 with the squat is something I'm just going to stick with. It's really difficult to beat the old school 5x5. Stronger squat=stronger leg drive on the bench. I really feel like this deadlift and squat training is only going to help me become a better all around strength athlete.
Again...I'm fried :)
Full Range Squats
Bar
135x5 (2 sets)
225x5 (2 sets)
275x5 (5 sets)
Deadlifts from the floor
Warmups
345x4x4
295x8
T-Bonebell Rows
100x6
100x7
100x8 (No straps)
Modified Glute Ham Raise
2 sets (Suckers are tough!)
Hanging Leg Raises
2 sets of 15
I'm seriously fried after this. I can't believe how much my leg strength and deadlift strength has deteriorated. I'm going to train the squat and deadlift from now on, no more excuses!
I've decided to ditch the straps on the t-bone bell. Reason for this is I feel it will work my grip much harder plus increase my lat strength in such a way that it hasn't been at. If I can reach 20 reps with the 100lb T-bone bell, I can go up in weight.
The Ortmayer/Magnusson deadlift routine is a hell of a routine. I didn't get through it all the way, I have to lower the percentages I'm working with in order to get through it. Also, the 5x5 with the squat is something I'm just going to stick with. It's really difficult to beat the old school 5x5. Stronger squat=stronger leg drive on the bench. I really feel like this deadlift and squat training is only going to help me become a better all around strength athlete.
Again...I'm fried :)
12/2/10
12/2/2010 Island Strength
Floor Press with Grey Bands 10x3
Roughly 115lbs of added tension at the top
225x3 1 Set
205x3 7 Sets
215x3 1 Set
225x3 1 Set : Tonnage 6,300lbs
Average lift: 210lbs
Improvement: 11lbs per lift
*Extra 235x2 miss 3rd rep
Band Pull-aparts
Hammer Curls
Tony
315x3 4 Sets
295x3 5 Sets
305x3 1 Set Tonnage: 9,120lbs
Average lift: 304lbs
Improvement: 15lbs per lift
Add Slingshot Strip Sets
355x2 reps
295x3 reps
215x5 reps
Lifter X
225x3 1 Set
275x3 7 Sets
285x3 1 Set
295x3 1 Set Tonnage: 8,190lbs
Average Lift: 273lbs
Nobody felt really into it but the
work got done and PRs were made
with mighty efforts.
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