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!