12/31/2011 Steve Denning

Deads

135x5
205x3
275x1
315x1
325x1
335x1

SLD
135x5 3 Sets

Tricep Push-downs
100x25 3 Sets

Mini Band Pull-aparts
3 Sets of 20

Still a bit under the weather,
but not a bad little w/o. Happy
New Year.

12/29/2011 Steve Denning

Still Sick But Lifting

Bench Press
Barx20
135x15
185x10
225x5

CG Pulldowns
110x20
140x20-30 not sure

I've lost some weight this
last week from being sick
but felt a little better today.
Some left shoulder pain, mostly
went away as I warmed up. Elbow
ok, but felt something in my left
forearm. Using a thumbless grip
for now.

12/19/2011 Island Strength

Accessory Day

Standing Military Press
Barx10
95x10
115x3
135x3 5 Sets

Band Assisted Pull-ups
1x5 Green/Blue

Straight-arm Cable Push-downs
110x10 3 Sets

Push-downs
130x10 4 Sets
140x10

Hammer Curls
15x20 2 Sets

DB Rear Delts
30x15

I think I've solved the weird Military
Press issue of the bar stalling at head
level while I shake all over. A thumbless
grip cured about 95% of it and 135 was very
easy for 5 sets of 3. Obviously this is very
light but theres improvement. My left elbow
continues to hurt on pulls. Couldn't do pull-ups.
The curls hurt a bit but I thought the blood might help.
Last workout till after Christmas...

12/17/2011 Island Strength

Squats

SSB
Barx10
145x5 2 Sets
235x5
255x5

DB SLDs
60x10
70x10
75x10

Face Pulls
90x40

12/16/2011 Island Strength

Bench Deload

Bar

135x5 2 Sets

185x3

Iron Chamber "300" Chart

235x6

250x4

280x2

265x3

235x6

Close-grip 3-Board (1-inch fm smooth)

275x4

225x10

DB Rows

50x20 2 Sets

My left elbow has been giving me trouble.

When I bench it's ok, but swinging plates

on and off the bar kill me from my elbow

all the way up to my hand. This deload was

easy and fast. No hand-offs, no spotter.

12/10/2011 Island Strength

Deadlift Day

135x5 2 Sets

205x3

275x1

325x1 3 Sets

Romanian Deadlifts

225x10 2 Sets

12/8/2011 Island Strength

Bench Day

Reverse-Band w/Sling Shot : )

Bar

135x5

Add Reverse Bands (Green)

225x5

315x3

Add SlingShot

365x1

405x1

445x1

455x1

CG Rev-Band 4-Board

315x5

365x5

Face Pulls

130x30 2 Sets

The Schmeck

Bar

135x5

225x3

315x3

405x.9

405x0 Near Death Experience

CG Rev-Band 4-Board

315x5

315x5

315x5

Big T

Rev-Band w/SlingShot

After Warm-up

545x1

CG Rev-Band 4-Board

405x5

315x10

We needed a fun bench day as grinding

raw full-range has been it for months.

12/5/2011 Island Strength

Bench Accessory Day

Seated DB Press
25x20
50x12

Seated KB Press
53x12
53x12
53x7

Band assisted Pull-ups
5x10

1-Arm Cable Pushdowns
70x10 4 Sets
90x10

The Schmeck
Seated DB Press
25x12
25x12
25x12

Band asisted Pull-ups
5x10

1-Arm Cable Push-downs
70x10 4 Sets
90x7

T-Bone Strength Plan

I have unfinished business...

Upon serious reflection this weekend, I've decided that the 700lb barrier as well as an elite total needs to fall. So I'm going to train like a 3 lift guy for the time being. Going to use a westside template as follows:

Monday: ME Squat and Deadlift
Wednesday: ME BENCH
Friday: DE Squat and Deadlift
Saturday: DE BENCH

I'm also going to continue to diet down as dieting down is really important to me. I feel I can be one of the best powerlifters in the world if I go down in bodyweight to around 242-275 and could really contend at the big meets. I will be training raw for quite sometime, but I will pick a meet, and do a 3 lift meet and also become a bench only guy and get that 700 bench, whether it be single or multiply.

Michael Jordan is coming back...

12/2/2011 Island Strength

Lower Accessory Day

SSB Squat

Bar

145x5

235x3 3 Sets

12/1/2011 Island Strength

Bench Day

Floor Press

Bar

135x5

185x3

225x1

295x1

315x0

275x1

135x30

135x20 w/close grip

Face Pulls

130x15 3 Sets

Incline DB Ext

25x25 2 Sets

The Schmeck

After warm-up

225x3

275x1 Real Easy

295x0 Close One

135x25

Incline DB Ext

25x20 2 Sets

Big T

After warm-up

365x1

385x0

135x30

Not sure what else Tony did...

Good day for Scott and just mis-grooved

the 295 or would have had a huge PR.

Way to go!

T-Bone Strength 11/28/11

Squats n Stuff

Reverse Band Squats
Bar
135x10
225x5
315x3
405x3
495x3
545x1
585x1
405x3x3 (No Belt)

Squat Mornings (Hybrid Good Mornings with a box squat. Really tough!)
2 sets of 12

KB Swings
2 sets to failure

Tons of Abs

Cardio

Strength is coming back and my body is adjusting to the bodyweight and the weight loss while keeping up with the training I'm doing. Currently on my training days I'm having a high carb day where I will eat up to 7 meals. Other days I will eat 6 meals or fewer and keep the carbohydrate intake fairly low to medium. 585 is a nice number but not the greatest squat either. Must improve!

11/28/2011 Island Strength

Bench Accessory

Standing BB Press

Bar

115x5

135x3

155x1

135x3

Band-assisted Pull-ups

4 Sets of 3 Green

1 Set of 3 Blue

Push-downs

130x10

150x10 4 Sets

Hammer Curls

40x15

The Schmeck

Standing BB Press

Bar

115x3

135x2

155x1

165x1

135x3

Band-assisted Pull-ups

4 Sets of 3 Green/Blue

1 Set of 2 Green

Push-downs

130x10

150x10 4 Sets

Hammer Curls

40x10

T-Bone Strength 11/26/11

Shoulder's at LA Fitness in Glendora

DB Clean and Press (Each Arm)
40x10
70x8
100x5
125x5
105x15

Shoulder Press Machine
1 Plate Per Sidex10
2 Plates per sidex8
3 plates per sidex5
4 plates per sidex3
2 plates and a quarter per side x10

Rear Delt Machine Thingy (FIRST TIME IN AWHILE FOR RDMT!)
5 sets of 10

Front Pull Downs
3 sets of 10

Side Shoulder Raises
2 sets of 10

Shrugs
3 sets to failure

Bicep Curls
2 sets to failure

Abs

Getting it done. Overhead pressing is fun, loving this new challenge!

11/26/2011 Island Strength

Deads
135x5
135x5
205x3
275x1
300 3x1

205 5 Sets of 2

Palloff Press
2 Sets of 8 w/Monster Mini Band

Deadlifting is fun.

11/24/2011 Island Strength

Bench Day

2-Board Press

Bar

135x5

Add 2-Board

185x3

225x3

295x3

315x3*

295x3

Close-Grip (1-inch fm smooth) 2-Board

255x10

JM Press

135x6

205x3

DB Rows

50x10

100x10

100x5

The Schmeck

2-Board Press

Bar

135x5

185x3

225x3

265x1

225x3 3 Sets

Close-grip 2-Board

225x5

JM Press

135x6

205x3

DB Rows

70x10 3 Sets

Nice PR on 2-Board.

Happy Thanksgiving!

T-Bone Strength 11/21/11

Squats and Pulls

Rack pull from hole 1
Max Double
Bar
135x3 (2 sets)
225x3 (2 sets)
315x2 (2 sets)
405x2 (3 sets)
Add Belt
475x2 (2 sets)
500x2
365x10

Box Squats
335x2x8
355x2x2

Close Grip Pulldowns
4 sets of 10

Tons of Abs

Back to posting. If you follow me at all you've probably wondered where I've been. To be honest, my main goal right now isn't powerlifting, strongman, or olympic lifting. My goal right now is to lose weight while power training. I am going to continue to gradually go down in bodyweight to my ultimate goal of 250. I feel at 250 I could cut down to 242 without much of a hassle. I have been officially under 300 pounds for quite sometime now and it feels great. However, I still have work to do. I will continue to do raw training and see what gains I can continue to make. Right now I'm feeling good, eating 6 meals a day. I'm going to do this the right way to where when the weight comes off it will stay off. Stay tuned as I will be posting cardio training, sample diet plans I'm using at the moment, and what supplements I'm currently on.

11/20/2011 Island Strength

Bench Accessory Day

Seated DB Press

25x12

35x12

40x12

60x12

Band Assisted Pull-ups

5x5

1x12

Push-downs

100x10

120x10

150x10

150x10

The Schmeck

Seated DB Press

40x12

Band Assisted Pull-ups

5x5

1x10

Push-downs

100x10

120x10

140x10

140x10

Short and Sweet

11/19/2011 Island Strength

SSB Squats

Bar x5 2 Sets

135x5 2 Sets

185x5

205x5

SLD

135x10

155x5 2 Sets

Standing Palloff Press

Monster Mini x4

Baby steps...

11/17/2011 Island Strength

Bench Day

Heavy Bands

Dbl Minis x5

2Pr Dbl Minis x5

3Pr Dbl Minis x3

4Pr Dbl Minis x3

135+ 2Dbl Minis x3

155+ 2Dbl Minis x3

175+ 2Dbl Minis x3

Add Slingshot

205+ 2Dbl Minis x3

225+ 2Dbl Minis x3

Straight-weight

315x3

365x0

Spoon Press

25x10

35x10

45x15

DB Rows

45x10

85x15

85x5

Big T

After warm-up

115+ 4Pr Dbl Minis x3

135+ 2Pr Dbl Minis x3

225+ 2Pr Dbl Minis x3

275+ 2Pr Dbl Minis x3

Add Slingshot

315+ 2Pr Dbl Minis x2

Straight-weight

315x4

Raw Bench

315x3

365x1

405x0

Seated DB Military Press

80x6 Unsure of Sets. 4-5?

The bands were very unstable today.

4-Pr of Dbl Minis would shake at arms

length and it was kinda creepy. We decided

to work with 2-pr and that was about right.

I am not the Garfunkle to Tony's Paul Simon.

I might be the Scotty Pippen to his Michael

Jordan... Like a bridge over troubled water...

11/12/2011 Island Strength

Deadlift Day

135x5 Singles

205x3 Singles

255x3 Singles

RDL

135x10 2 Sets

A long way to go but one

workout closer.

11/10/2011 Island Strength

Bench Day

Bar

135x10

185x3

225x3

255x3

275x2

275x1

255x3

Illegal Wides

225x6

225x6

JM Press

135x6

185x6

Big T

After warm-up

315x3

365x2

365x1

345x3

Illegal Wides

315x6

315x6

DB Press

85x6

100x5

Not a great day but the

work got done and we'll be

back...it's great to see Pete

and Gus posting. Remember,

here at CIAGF's we have a simple

philosophy. Lift heavy, low reps.

Skinny Strength 11/10/11

Some sort of bench day

Pete

DB bench
35x15
40x15x2
45x15,x20
50x30*(I couldnt stop myself!), x10
55x10x2
60x10x2

close bycicle grip lat pulldown
115x12,x15
130x10x2

tricep pushdowns
50x15x4

ARMageddon ez-curlie death set
65x5
75x5
85x5
95x5
105x2

Gus

DB bench
35x15
40x16, x15
45x15x2
50x14, x20
55x10x, x12
60x10, x15

close bycicle grip lat pulldown
115x15x2
130x15x2

tricep pushdowns
50x15x4

ARMageddon ez-curlie death set
65x5
75x5
85x5
95x5
105x6x3*

Good workout tonight even though my whole entire body is thrashed from the deadlifts last night. The Goose wasnt too enthusiastic about benching free weights in the beginning due to an old shoulder injury but he had a great night of benching once he figured out his shoulder wasnt going to jump off his body and run away. All in all a fun nite and cant wait to get back in the weight room!

Skinny Strength 11/9/11

I'M BACK!! Took a break from serious lifting for a while but life without lifting is so boring. I've been training all lifts but from here on will be competing in RAW Deadlift only because I kinda have a knack for picking up heavy things :p My Edison yard has a weight room with an olympic squat rack and bench setup with decent free weights so all the ingredients are there for cooking up some boots to asses! Ive been training with a co-worker named Gustavo (aka The Goose) and he's a great lifting partner, sometimes gets the giggles and makes it difficult to stick to our routine, but is very enthusiastic about staying in shape and doing curlies for the girlies..we get along just fine.

10/31/11
ME Bench

Pete
Bench warm up
95x10
135x5
triples
155x3
165x3
175x3
185x3
195x3
205x3
215x2*
225x1* huge raw PR

Incline bench
65x10
75x10
95x10
105x10
115x10

DB rows and tricep pushdown superset
5 sets of 12

Gus
Bench
95x10
135x5
triples
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x1 (barely missed second rep)

Incline bench
65x10
75x10
95x10
105x10
115x10x2

DB row and tri-pushdown superset
5 sets of 12

11/2/11
Gus had his own squat/bench smorgasbord
my car broke down on way to lift so watched kaz videos on my phone while waiting for triple A to pick me up

11/4/11
accessory day

Pete and Gus

Speed Bench
95x15
135x10x5
155x5

lat pulldown
4 sets of 10

close grip seated shoulder press
75x10x3
85x10

Hammer curl bar
85x10x4

11/7/11
ME Bench

Pete

Bench
135x15x2
155x10
165x5
175x5x2

Seated straight bar shoulder press
60x20
alternating behind head and front shoulder press
60x15x3
70x10

Incline DB Bench
30x10
35x10
45x10

tri straight bar pushdown
50x12x4

Gus

Bench
135x20x2
155x18
165x15
175x12 & x8

Seated straight bar shoulder press
60x15
alternating behind head and front shoulder press
60x15x3
70x10

Incline DB Bench
30x10
35x10
45x10

Squats
155x10x4

11/9/11
Day of the Dead!
Pete
Deadlift warm up
135x5x3
155x5x2

hanging clean
135x5

RDLs
135x5x3
155x5x2

Heavy Deads
185x5
225x5
275x1
315x1
370x1 (current raw state record for 181 junior mens is 368!)

Gus
Squats
135x10x2
155x10x3

Deads
135x5x3
155x5x2*
225x1*

This was my first Deadlift day in almost 3 years and it felt great! 370 came up with some grunts but it was to be expected while wearing work boots with big heels on them and no belt or straps. trying to train completely raw for state so i have a shot at setting some sort of record. tonight was the goose's first deadlift workout and his form was excellent. I watched elite fts deadlift videos all last night so i felt confident in some amateur coaching and so far its gone great! we'll be lifting tomorrow due to a short work week so stay tuned for more skinny strength and goose results!

11/06/2011 Island Strength

Accessory Day

Speed Bench w/Dbl Minis

Bar 3x5

135x5 5 Sets

4B/5B (2 reps at each board)

275x2

320x2

DB Standing Press

25x10

40x5

50x5

60x5

Band Assisted Pull-ups

4 Sets of 5 (green and Blue)

1 x5 (Green)

Right bicep still a little painful.

Felt tired and weak throughout

training. I'll eat alot and be ready

for paused benches on Thursday.

11/05/2011 Island Strength

Deadlift

135 6 Singles

205 5 Singles

First training day on the deadlift. I

have set a goal of competing in a push-

pull meet next year. I'm watching

deadlift technique videos at Elitefts

and I'll find others. I am pulling in

the conventional style, feet close and

angled out with a hook grip. I tried to

do standing abs with a band but felt

nothing. Looking for a strong ab movement.

11/03/2011 Island Strength

Bench Day

Floor Press for Triples

Bar

135x10

185x3

225x3

275x3

295x2 miss 3rd, went back towards face

275x3

225x13

Rolling Ext w/Mini Band

25x10

35x10

35x10

45x10

DB Rows

40x10

70x10 4 Sets

Band Push-downs

Green Band for 1-Minute

Big T

Floor Press

After warm-up

315x3

345x3

355x3

315x5

DB Military Press

70x8 5 Sets

The Schmeck

Floor Press

After warm-up

225x3

240x3

255x3

245x2 miss 3rd

205x8

Rolling Extensions

25x10

35x10 2 Sets

40x10

DB Rows

40x10

70x10 4 Sets

I was a little off where I thought

I'd be today but still got some good

weights considering it's so early in

preparation for March. Scott looked

real good and Tony is coming down

in bodyweight and still very powerful.

10/26/2011 Island Strength

Bench Day

2-Board Press
Bar
135x5
185x3
225x3
265x3
305x3
290x3
290x3

JM Press
135x6
185x3
225x3
240x3
185x12

Hammer Curls
25x20
25x20

Pushdowns + Dbl Mini
70x10
80x10
80x10
90x10

Felt a twinge in my right bicep during
2-board presses. Did some light curls
to push blood through and got a burning
sensation I don't usually get. Iced it at
home. More in the tank for all lifts.

10/23/2011 Island Strength

Assistance Day

Speed Bench
Bar with Dbl Minis
135x6 4 Sets

4B/5B
280x2x2 (2 reps 4B, then 2 reps 5B)
320x2x2

DB Military Press
40x10
55x10*

Band-assisted Pull-ups
4x5 Green and Blue
1x5 Blue (last 2 not complete)

The Schmeck
Speed Bench w/ Dbl Minis
Bar x5
115x6
120x6 3 Sets

4B/5B
230x2x2
280x2x2 (missed last one, bad groove)

DB Military Press
40x10
55x10*

Band-assisted Pull-ups (his fav)
5x5 2-Green Bands

10/20/2011 Island Strength

Bench Day

Heavy Band Tension

Bar x10

Dbl Minis x5

2-pr Dbl Minis x5

3-pr Dbl Minis x5

4-pr Dbl Minis x5

4-pr Dbl Minis + 20lbs x5*

3-pr Dbl Minis + 90lbs x1

2-pr Dbl Minis + 90lbs x5

1-pr Dbl Minis + 180lbs x1

1-pr Dbl Minis + 90lbs x5

DB Rows

5x5 with 80's

Rolling Extensions

25x10

40x10

45x10

50x10

Green Band Push-downs

2 x 30-seconds

Big T

1-pr Dbl Minis x5

2-pr Dbl Minis x5

3-pr Dbl Minis x5

4-pr Dbl Minis x5

4-Pr Dbl Minis + 90lbs x1

4-pr Dbl Minis + 70lbs x1

4-pr Dbl Minis + 50lbs x3

3-pr Dbl Minis + 90lbs x5

2-pr Dbl Minis + 180lbs x5

1-pr Dbl Minis + 180lbs x5

Fat-Grip DB Press

Rolling Extensions

Behind Neck Extensions

The Schmeck

1-pr Dbl Minis x5

2-pr Dbl Minis x5

3-pr Dbl Minis x3

2-pr Dbl Minis + 20lbs x5

3-pr Dbl Minis x4.5

1-pr Dbl Minis x10

Fun with Rubber Bands. Lifter X

called from his Secret Lair with great news.

We may get the band back together in

the near future. Thank you Jesus.

10/16/2011 Island Strength

Accessory Day

Speed Bench

Bar with Dbl Minis

115x5

115x5

115x5

135x5

135x5

DB Military Press

30x10

40x5

45x5

30x12

Band assisted Pull-ups (1 Green)

5x5

The Schmeck

Speed Bench

Bar with Dbl Minis

115x5

115x5

115x5

135x5

135x5

DB Military Press

30x10

40x5

45x5

30x15

Band assisted Pull-ups (2 Greens)

5x5

My delts are weak! I'll incorporate

DB Presses into all my accessory days.

10/13/2011 Island Strength

Bench Day

2-ct Pause Bench

Bar

135x5

185x3

225x1

255x3

265x3 with commands

250x3

250x3

JM Press

135x6

185x6

225x6

135x15

DB Row

45x10

80x20

80x10

Rope Pushdowns

100x10

120x10

130x10

140x10

Big T

2-ct Pause Bench

315x3

340x3

305x3

305x3

JM Press

135x6

185x6

225x6

DB Press

70x8

Did some other sets, not sure...

Snatch-grip Rows

First Max Effort Day back. Went

very well. Planning to compete raw

as soon as March...

10/09/2011 Island Strength

Accessory Day

Speed Bench

Bar with double minis 3x5

115 w/Dbl Minis 2x5

135 w/Dbl Minis 3x5

4B/5B Pinky on Ring

275x3, x3

315x3, x3

Band Assisted Pull-ups

Grn/Blue 5x5

The Schmeck

Speed Bench

Bar w/Dbl Minis 1x5

115 w/Dbl Minis 5x5

4B/5B

225x3, x3

275x2, x4

Band assisted Pull-ups

Grn/Grn 5x5

First day back training. Forgot

to include DB Military Press.

10/02/2010 Island Strength

SPF Meet at Crossfit Costa Mesa.

We bombed. We'll get 'em next time...raw.

9/29/2011 Island Strength

Bench Day

The Schmeck

Bar

Reverse Green Bands

135

225x3

275x3

315x1

345x1

360x1

315x3,x1,x1,x1,x2,x1

Raw Bench

135x12

Big T

Bar

135x3,x3

225x3

275x1

Steve

Band Rear Delts

3x15

1-Arm Pull-downs

100x10

120x10

150x10 2 Sets

DB Curls

30x20

30x20

The Schmeck shined!

9/26/2011 Island Strength

Last workout before Oct 2nd Meet

Speed Bench
Bar
Add doubled Mini Bands
115x5x5

Raw Bench, Straight Weight

225x1
275x1
295x1

KB Rows
2x20

Rope Push-downs
150x10 2 Sets
150x15

The Schmeck

Speed Bench
Bar
Add Doubled Mini Bands
115x5x5

Raw Bench, Straight Weight
225x1
255x0
245x1

KB Rows
2x15

Rope Push-downs
3x10

Felt good to go up to an easy and fast
295x1. Feel ready to go for Sunday.

T-Bone Strength 9/26/11

Last Day before meet

Overhead Press w/Fat Grips
Bar
135x5
185x1 (5 singles)
205x1 (5 singles)
235x1 (2 singles)
165x3 (3 sets)
135x15

Close Grip Bench
135x5
225x5
315x5 (2 sets)
Add Slingshot
405x3
495x1 (WTF!)
Remove Slingshot
225x12 (2 sets)

DB Rows
3 sets of 8

Triceps Pushdowns
2 sets to failure

Front Shoulder Raises
2 sets of 10

Abs
6 sets

Ready for the meet. Don't want to be too relaxed for this meet or over rested. I feel strong and think that I have some serious pr's coming at this meet. Opener for me should be around 661-672.

T-Bone Strength 9/23/11

Squat and Deadlift Training

Box Squats using SSB

Bar
155x5
245x5
335x3
425x3
295x3 (5 sets)

Snatches
10 Singles (Working on Form)

Speed Deadlifts
6 singles with 295
1 single with 365
1 single with 405 (very explosive and fast)

Romanian Deadlifts
3 sets of 8

Pulldowns to Chest
3 sets of 10

Abs
7 total sets

This is going to sound blasphemous to the bench only lifter but I'm really having fun training the squat and deadlift. Really working on form at the moment, nothing has felt heavy yet and I have yet to wear my belt or knee wraps. Today I wore my knee sleeves and they really helped to keep my knees warm. Really am enjoying raw training and getting stronger. I'll more than likely do this meet somehow some way October 2nd, but then its 100% raw training for quite sometime. I'd really like a monster raw squat, deadlift, and overhead press, my bench is already fairly close to aid me in getting an elite raw total but all is going well in terms of training. I'll lift again on Sunday and maybe again on Monday/Tuesday. I wont need much recovery time or rather I don't want to rest too long and be too lackluster come meet day.

Current plan for my squat training is to do 3 3 week waves with the safety squat bar, the regular bar, and then front squats. I can only get stronger right?

9/22/2011 Island Strength

Bench Day

Bar

135x5 2 Sets

185x3

225x1

275x1

Add 2-Board

315x1

335x1

Add 4-Board

365x1*

385x1*

315x12

1-Arm Cable Pull-downs

100x10

120x15

120x15

Big T

CG Bench

315x1

335x1

385x1*

Add 4-Board

405x3

455x1

315x10

Add Slingshot

315x10 Full Range

The Schmeck

Bar

135x5

185x1

225x1

260x0 Very Close

Add 1-Board

260x1*

Add 4-Board

225x5 2 Sets

T-Bone Strength 9/16/11

Deadlift Training

Deficit Deadlifts (Off Rubber 35lb Plate) w/ Mini Bands=Complete hell
Bar
135x5
205x5
225x5
275x5
295x3
345x3
295x3 (6 sets)

Front Squats
3 sets of 6

Romanian Deadlifts
3 sets of 8

Db Rows
3 sets of 10

Double Underhand Pulldowns to Chest
3 sets of 12

Unfortunately, I'm not going to be able to compete at the October 2nd meet due to circumstances beyond my control. I figure I have time now to start to train raw here and get myself into better shape. My current goal is to go down to 275 while training like a madman. These deficit deadlifts with bands are flat out nasty. My speed from the floor is good but right when those bands kick in, its another world of torture! Going to revamp my training here in the next few days to figure out a 3-4 day schedule. Lets see how lean and mean I can get!

9/18/2011 Island Strength

Accessory Day

Assisted Pull-ups
5x10

JM Press
Bar
135x10
185x3
225x13
135x15

The Schmeck

Assisted Pull-ups
5x7

JM Press
Bar
135x10
185x6
135x10

Th th that's all folks!

9/15/2011 Island Strength

Bench Day

Bar

135x5 2 Sets

185x2

225x2

275x1

315x1 3-Board

Add Super F-6

405x1 3-Board

425x1 2-Board

440x1 1-Board NT

435x1 1/2-Board * Easy Touch and Press

Raw 3-Board

315x1

350x1

Fat Grip Bench

235x5

Rope Push-downs

150x10 4 Sets

Big T

After Warm-up:

405x1

475x1 3-Board

Add Overkill Shirt

585x1 3-Board

675x0 2-Board Missed behind head

675x1 1-Board

Raw 3-Board

365x 10

Fat Grip Bench

235x10

Push-Downs

The Schmeck

After warm-up

225x2

255x1 Hit uprights

255x0

265x1*

275x0

Raw 3-Board

275x1

225x3

235x3

9/11/2011 Island Strength

Re-boot

DB Bench

25x10

50x20

50x20

60x20

Cambered Bar Rows

110x20

110x20

110x20

Womacks

110x10/10

The Schmeck

DB Bench

25x10

40x20

45x20

45x20

Cambered BarRows

110x20

110x20

110x20

Womacks

110x10/10

Just getting a pump on and ready

to finish preps for multiply meet Oct 2nd.

9/8/2011 Island Strength

Bench Day *

Bar

135x5

185x1

225x1

275x1

Add Slingshot

315x1

345x1

Add Super F-6

405x1 4-Board height

455x1 2-Board

470x0 1-Board

Womacks

150x10/10

Pulldowns

110x20 2 Sets

Big T

After Warm-up

to 405x1

705x1 1-Board*

VCG Bench

315

385x0 oops

9/4/2011 Island Strength

Access Day

Mid-Pin Press (#6)

Bar

135x10

185x3

225x3

275x3

315x1

345x0

225x15

CG Pull-downs

Run the stack 100-150 and

back x10 each increment:

100-150 and back to 140

Green Band Pushdowns

45 in 30-seconds

The Schmeck

Mid-Pin Press (#6)

Bar

135x5

185x3

225x3

275x1*

225x5

CG Pull-downs

100-150 and back:

Completed all reps!

Green Band Push-downs

Rep-out in 30-seconds

T-Bone Strength 9/4/11

Bench Assistance

Extreme Close Grip Bench
Bar
135x10
225x6
275x6
315x6 (4 sets)
315x3 paused

Standing DB Military Press
1 set of 12
1 set of 10
1 set of 8

Overhead Triceps Extensions
3 set of 10

OARPS
1 set to failure each arm

SlingShot Pushups
1 set to failure

Abs

Pretty pleased with the speed of all my lifts today. Bodyweight is down considerably from when I started dieting. Strength is high as ever. Will attempt a 705 1 board Thursday and maybe a crazy 3 board afterwards. If I get a 1-board to touch I'll consider that my opener and touch with it next week which will be perfect timing for October 2nd.

T-Bone Strength 9/2/11

Squats, Deadlifts, and Upper back, Oh my!

Rack Pulls from hole 1
Worked up to a decent single then a rep out set

Squats
Worked up a decent triple, then a rep out set

DB rows
2 sets of 10

Pulldowns
2 sets to failure

Abs

After this meet in October, I plan on doing a 3 lift meet, more than likely all raw (well if you count knee wraps and a belt raw). Figure I'll start preparing for it while doing my upper back work to increase my bench. Bodyweight is still going down so all in all pretty satisfied after this workout!

9/1/2011 Island Strength

Bench Day

Bar

135x8

225x1

Put on Slingshot

315x3 3 Sets

385x1* 20lb PR

Slingshot Pushups

1x50

1x40

KB Rows

1x30

1x20

Band Pullaparts

2x15

Big T

Raw Bench

After warm-up

405x1

425x1*

440x0

440x1*

405x2x2

Foam Board

315x20

Slingshot Press

315x15

T-Bone Press

1-Arm Pushdowns

Some nice PRs.

8/28/2011 Island Strength

Access Day

Floor Press superset with Rolling Extensions

After warm-up

FP 255x5, RE 45x10

FP 255x5, RE 45x10

FP 255x5, RE 45x10

FP 135x35

Cable Curls

60x5

70x5

80x4

The Schmeck

Floor Press superset with Rolling Extension

After warm-up

FP 205x5, RE 30x10

FP 205x5, RE 30x10

FP 205x5, RE 30x10

FP 135x11

Cable Curls

50x5

60x5

Wasn't feeling it. Everything

felt heavy. I'll do a light day

this Thursday and back in the

shirt...

T-Bone Strength 8/28/11

Shoulders

Standing Military Press
Worked up to 275x2 and a down set of 185x10

Behind the neck Jerks
Worked up to 255x2
205x3x3

Upright rows
3 sets of 10

3 way shoulder raises
2 sets

Abs

Surprised my belt fits me now as well as it does. Gotta continue to drop weight. I'll bench 740+ at this meet I figure, then its a big drop in weight, probably down to 242. Cant be a fat guy any longer. We shall see what happens....

8/25/2011 Island Strength

Bench Day

Bar

135x8

185x3

225x2

275x1

Add Slingshot

315x2

Add Super F-6

4-Board 405x1

2-Board 475x1* (20lb PR)

1-Board 455x1* (15lb PR)

Dbl Monster-Minis

Raw 4-Board

135x3

225x3

275x3*

305x0

205x15

1-Arm Cable Pushdowns

60x3

70x3

80x3

90x3

100x3

80x10

Band Pull-aparts

M-Minis x15 2 Sets

The Schmeck

Speed Bench

155x3 6 Sets

175x3 3 Sets

Big T

After warm-up

Put on Overkill

4-Board 585x1

3-Board 675x1

2-Board 715x1*

4-Board 765x0 right arm not quite locked

Dbl Monster Minis

Raw 4-Board

405x3*

315x12*

My Super F-6 is getting

closer to touching. I am

confident that will happen soon.

The Schmeck is back at getting

to lifting after several weeks of

family duties. Big T is getting ready

to enter 700lb Land!

8/21/2011 Island Strength

Access Day

WG Pulldowns

100x25

100x25

Band Rear Delts

Monster-Minis

3x15

JM Press

Bar

135x6

135x6

185x6

225x10*

Green Band Pushdowns

40 in 30 seconds

Cable Flyes

50x20

Cable Curls

50x30

Access Day has become a "how ya feel"

affair completely. Mostly just back and

triceps stuff. It's important that triceps

strength keeps moving up. Whether it's

high boards, pin press or isolation move-

ments.

8/18/2011 Island Strength

Bench Day

Bar

135x5

185x3

225x2

275x1

Put on slingshot

315x1

365x1*

385x0 miss

Put on Super F-6

405x1 NT easy press

425x1 NT easy press

455x1 1-Board NT OK press

465x1 1-Board Almost Touched, kind of a grinder

(Would have been 25lb PR)

CG 4-Board

315x1

275x11

Illegal Wide BP

225x6

1-Arm Pushdowns

60x10

70x10

80x10

90x3

100x3

Big Tony

405x1

Put on Slingshot

495x1*

Iron Chamber 480 Chart w/Slingshot

Illegal Wides

225x20

8/15/2011 Island Strength

Accessory Day

Strap Pull-downs
70x50
90x40

Short Bar Pull-downs
140x25

Mini Band Pull-aparts
x20
x15

T-Bone Strength 8/11/11

ME Bench

Iron Chamber 420 chart
335x6
365x4
405x3** It called for 2 hell I did 3!
385x3
335x6

Mid Level Pin Press
405x1 (5 singles)

Bottom Level Pin Press
315 to failure

Pushdowns on Cable Crossover
2 sets to failure

Pulldowns
3 sets to failure

Wrist Roller
3 sets and broke it on last set, will fix :)

Side Shoulder Raises
3 sets of 15

Getting it done, 500 raw is coming....

8/13/2011 Island Strength

Bench Day

Pin Press Hole #5 (Touching chest)

Bar

135x10

185x3

225x2

275x1

300x1*

Slingshot

315x8*

JM Press

135x10

155x10

175x10

Rope Pushdowns

50x10

60x10

70x7

Cable Crossovers

60x15

70x15

Hammer Curls

40x15

8/7/2011 Island Strength

Accessory Day

Band-Assisted Pullups
3x9
1x5

New JM Press*
135x6 5 Sets

Band Pushdowns
1 Set for 30-Seconds

1-Arm Cable Curls
40x3
50x3
60x3
70x3
80x3
90x3

Overhead Cable Extensions
120x25

The Schmeck
Band-assisted Pullups
3x7
1x5

JM Press
135x6 5 Sets

Band Pushdowns
1 x 30-Seconds

1-Arm Cable Curls
40x3
50x3
60x3
70x3

Overhead Cable Extensions
100x20

*New JM Press form is more like an
extension. Bring down half-way, throw
bar back at face and extend. Much harder
than previous form.

T-Bone Strength 8/7/11

Speed Bench

Bar
Bar+Doubled Monster Mini's
135+Doubled Monster Mini'sx5
225+Doubled Monster Mini'sx3 (3 different grips, 9 total sets)
Add Slingshot
315+Doubled Monster Mini'sx3
225+Doubled Monster Mini'sx20
225+Doubled Monster Mini'sx15

One Arm Flat Tates
4 sets of 10

Pulldowns
4 sets of 12

Halbert Raises
3 sets of 10

After food poisoning yesterday, I was actually very pleased with how strong I felt. The weights are moving very fast, much more so than usual. Did a little bit of back and rear delt work given I didn't have a chance to do my usual back session this past Friday. I really think I'm good for 200kg+ raw and I plan on taking that attempt sooner rather than later.

Bottom line: Bands Make You Strong!

8/4/2011 Coast Guard Day

Max Effort Bench

3-Board

Bar

135x5

185x2

225x3

275x1

Add 3-Board

315x1

Add Super F-6

405x1 4-Board

475x1 3-Board

505x1 3-Board*

525x0 3-Board

Raw 3-Board

335x3*

VCG Raw 3-Board

225x15

Big T

Warm-up to 455x1 3-Board

Add Overkill

585x1 4-Board

675x1 3-Board

705x1 3-Board

745x1 3-Board*

VCG Raw 3-Board

275x15

The Schmeck

Warm-up

Add 3-Board

225x2

275x0 mis-groove

275x1*

VCG Raw 3-Board

225x5

Some nice PRs today. Tony

hitting a nice 3-Board with

room to spare.

T-Bone Strength 7/31/11

Speed Bench
225x3x9 (3 different grips) +Doubled Monster Mini's
135x20+Doubled Monster Mini's
155x20+Doubled Monster Mini's

Flat One Arm Tates
4 sets of 10 each arm

One arm pushdowns
3 sets to failure

Overhead Triceps Extensions
2 sets to failure

Much different tension with the monster mini's. Gotta keep it up with the speed work, its really beneficial. Will get that 500 raw yet!

7/31/2011 Island Strength

Accessory Day

Band-Assisted Pullups

5 Sets of 8

Trap Tunnel of Terror

50 Total Reps

Rolling Extensions

25x10

40x10

50x10

Slingshot Pushups

1 x 50

The Schmeck

Band-assisted Pullups

5 Sets of 6

Trap Tunnel of Terror

Around 40...

Rolling Extensions

25x10

40x10

30x10

Slingshot Pushups

1x50*

Just getting some blood moving.

Upper-back stuff and tris.

T-Bone Strength 7/29/11

Back Assistance

Assisted Pullups
3 sets to failure

Chinups
2 sets to failure

Bent Over Rows Wide Grip
3 sets of 12
1 superset of 12 repsx3

Dumbbell Rows
125x20 Each Arm
125x10 Each Arm

Extra Wide Grip Pulldowns
5 sets of 12

Wrist Roller
4 sets

Hex Dumbbell Holds
3 setsx30 seconds

Band Pull Aparts
2 sets

DB Bicep Curls
2 sets of 10

Abs
Hanging Leg Raises
Reverse Crunches
Regular Crunches

Tired...Looking forward to seeing how much I'm gonna bench with the Overkill. Shooting for 800 sooner rather than later!

7/28/2011 Island Strength

Bench Day

Iron Chamber Gym 320 Chart

255x6

265x4

300x2

285x2

255x6

Put on Old 54" F-6

Tricep Death Medium Grip

355x2 3-Board

355x2 4-Board

355x2 5-Board

Wide Grip Bench

135x25

1-Arm Cable Row

100x25

The Schmeck

Iron Chamber Gym 270 Chart

210x6

225x4

255x1 Mis-grooved 2nd rep

240x1

210x6

Big T

warm-up raw to 405x1

put on Slingshot 455x1

put on multiply Overkill

585x1 4-Board

675x1 4-Board

725x1 3-Board*

Raw Bench

315x5

Lots of PRs today. Getting 300

for reps kind of a big deal for me.

The Schmeck is stronger very time out

and has 275 in his sights. Tony was very

fast with 725 and should be good for alot

more.

7/24/2011 Island Strength

Accessory Day

JM Press w/Rev-Minis
Bar
135x10
185x6
225x6
255x6*

Womacks
120x10/10
150x10/12

Incline Rear Laterals
15x15
15x15

Cable Curls
50x10
60x10
70x10

Band Side Laterals
2x10

The Schmeck
JM Press w/Rev-Minis
Up to 255x5

Womacks
120x10/10
120x10/10

Side and Rear Incline Laterals
15x15
15x15
15x15

I've got a stinger in my left
rear delt. Working around it
as best I can.

T-Bone Strength 7/24/11

Speed Bench

Bar
Bar+Doubled Mini's
135+Doubled Mini'sx8
225+Doubled Mini'sx3 (9 sets, 3 different grips)

Incline Rolling Triceps Extensions
2 sets of 20

Rope Extensions
3 sets of 12

One Arm Cable Pulldown/Crossover
2 sets to failure

Fat Guy Pullups
2 sets to failure

Abs

Wave one complete. Next week I'll add doubled monster mini's as I am working towards increasing the resistance rather than the weight. I hope this band training will eventually lead me to benching much faster weights and bigger weights. We'll see how this little experiment goes. So far so good, I feel faster in pushing weights up. On to the next wave...

T-Bone Strength 7/22/11

Back Assistance

Assisted Pullups
3 sets to failure

Bent Over Rows
3 sets of 12

Rack Pulls (For Shits N Giggles)
Worked up to 585x1 (WTF?)

DB Rows w/out straps
3 sets of 10 (Gonna work on grip)

Wrist Roller
4 sets rolling clockwise and counter clockwise

Pulldowns
2 sets of 10

Double Underhand Pulldowns
2 sets of 10

3 way shoulder
2 sets of 10 each exercise

DB Bicep Curls
1 set to failure each arm

Wow, my grip sucks and my forearm strength is horrid. Love finding weakness' that eventually can aid my bench. I mean dang, it was life or death with that wrist roller today. Also the bent over rows I need to work on as I have a weakness in my upper back. This was good today, lots of evaluating to do in terms of exercises for back assistance work. The back is so crucial in getting weights to get off of your chest I figure I need to seriously address this....

7/21/2011 Island Strength

Bench Day

Reverse-Bands (Blues)

185x5

225x1

275x1

315x1

Put on Super F-6

405 x1 4-Board

495x1 3-Board

475x1 2-Board *

Raw Rev-Band 2-Board

315x3

335x3

365x2

Slingshot Rev-Band

295x15

Rolling Extensions

30x10

40x10

50x10

Big T

Rev-Bands

225x3

315x3

405xx3

425x1

Put On Overkill

585x1 Got hands out to rings.

675x2 Bent arms to 6-Board level

Raw 2-Board Rev-Band

365x3

405x3 3-Board

Rep-Out

295x20

Push-downs

7/17/2011 Island Strength

Accessory Day

Dead Stop Bench
Bar
135x10
185x1
225x1
245x1 6 Singles

JM Press
135x6
185x6
205x6
225x6

Side and Rear Laterals
15x15
10x15
10x15

Cable Curls
50x5
60x5
70x5
80x5
90x4

The Schmeck
Dead Stop Bench
135x5
185x1
205x1 3 Singles
225x1 2 Singles
235x1

Side and Rear Laterals
10x15
10x15

T-Bone Strength 7/17/11

DE BENCH

Bar
Bar+Doubled Mini's
135+Doubled Mini'sx5
225+Doubled Mini'sx3 (9 sets, 3 different grips, speed was very fast, up from last week)
Add Slingshot
315+Doubled Mini'sx3 (2 sets, max width grip)

185+Doubled Mini'sx15 (2 sets, close grip)

JM Press
4 sets of 10 w/doubled mini's on bar.

Rolling Triceps extensions w/mini behind back
2 sets of 12

Oarps
1 set to failure each arm

This concludes week 2 of a 3 week wave with doubled mini's. Next week will conclude the 3 week wave and then I'll move onto Monster Mini bands. The key will be to increase the amount of band tension down the stretch and make the accommodating resistance more difficult rather than the actual bar weight. In theory, this should develop the maximum force I need from the chest for a big bench. Consider that force=mass x acceleration. By increasing resistance with the weight I am using, I should increase acceleration on my bench raw and shirted overall. We shall see if science prevails!

T-Bone Strength 7/15/11

Back Assistance

Assisted Pullups
3 sets to failure

Bent over rows
4 sets of 8

Db Rows
100x10
125x10
150x10
205x10
125x10
100x10

Seated Rows
2 sets of 10

3 way shoulders
3 sets of 8

Bicep Curls
1 set to failure

Abs

Getting it done.

T-Bone Strength 7/14/11

Max Effort Bench

2-board with doubled monster mini's.

Bar
Bar+Doubled Monster Mini's
135+Doubled Monster Mini'sx5
185+Doubled Monster Mini'sx5
Add 2-board
225+Doubled Monster Mini'sx3
275+Doubled Monster Mini'sx3
315+Doubled Monster Mini'sx3
335+Doubled Monster Mini'sx3
Add Slingshot
365+Doubled Monster Mini'sx3
405+Doubled Monster Mini'sx2

Remove Slingshot and 2 board, Add 1-board
305+Doubled Monster Mini'sx3x3

Triceps Death (3-board, 4-board, 5-board)
225+Doubled Monster Mini'sx8

Triceps Pushdowns w/Mini Band wrapped around neck
5 sets of 12
1 superset of 15, 12, 10

Rolling Triceps Extensions w/Mini Band wrapped behind back
2 sets to failure

Slingshot Pushups
1 set to failure (I think I got around 65?)

Bands kick your ass. That is all...500 raw and 800 shirted is coming...

7/10/2011 Island Strength

Accessory Day

CG Lockouts

Worked up to 405x1

DB Bench

60x15

80x15

80x13

Green Band Rows

4 Sets of 15

The Schmeck

CG Lockouts

Worked up to 315x1

DB Bench

40x15

60x15

60x15

Green Band Rows

4 Sets of 15

Something heavy. Some reps.

Some back. Got the heck out.

T-Bone Strength 7/10/11

Speed Bench

Bar
Bar+Doubled Mini'sx10
135+Doubled Mini'sx5
225+Doubled Mini'sx3 (9 sets, 3 different grips, all very close grip)
185+Doubled Mini'sx15 (2 sets)

Rolling Triceps Extensions
6 sets of 12

Behind the neck pulldowns
3 sets of 12

Front Pulldowns
3 sets of 12

Ass kicker of a workout. Am going to do 3 week waves of speed work. Goal is to really push for a raw 500 bench sometime within a calendar year I'd like to be fairly close to it if not surpass it. Will put on the Overkill for the first time on Thursday. Really am hoping for a huge number down the line. We'll see what happens!

7/8/2011 The Schmeck

Bench Day

Iron Chamber Chart

185x6
195x4
225x2
205x3
185x9

Big T finally got
The Overkill shirt. He'll
give it a test ride soon.

7/7/2011 Island Strength

Bench Day

Bar

135x5

185x3

225x1

275x1

3-Board 315x1

Put on Super F-6

4-Board 405x1

3-Board 475x1

2-Board 500x0 Twice

Raw 3-Board

325x3*

Rolling Extensions

25x10

50x10

60x10

Big T

Slingshot

405x5

Raw Bench

315x10

Rolling Extensions

50x10

60x10

70x10

7/3/2011 Island Strength

Access Day

JM Press
Barx15
135x6 2 Sets
185x6
225x6
250x6*

CG Pulldowns
A whole bunch

6/30/2011 Island Strength

Bench Day

Floor Press

Bar

135x10

185x3

225x3

275x1

285x3*

Add Slingshot

315x1

345x1

365x1*

315x5

Raw Floor Press

225x16

Cable Curls

50x5

60x5

70x5

80x5

90x5*

Green Band Pushdowns

1 x TNF

Big T

Floor Press

315x5 3 Sets

225x30

275x20

The Schmeck

Floor Press

225x3

275x0

225x3

Resting in preparation for

The Overkill.

6/26/2011 Island Strength

Accessory Day

Pull-downs

4x10

4x5

JM Press

Bar with Choked Minis x15

135+Choked Minis x10

135+Minis w/1-Turn x10

135+Minis w/2-Turns x10

Slingshot Pushups

x40

x30

Band Rear Delts

3x20

Cable Upright Rows

x15

The Schmeck

JM Press

Bar + Choked Minis x15

135 + Minis x10

135+ Minis w/1-Turn x10

135+ Minis w/2-Turns x10

Slingshot Pushups

x 23

Thats it.

6/23/2011 Island Strength

Bench Day

Bar

135x5

185x3

225x1

275x1

315x1**

Put on Super F-6 "The Pollack"

405x1 4-Board

475x1 3-Board

500x1 3-Board*

Tricep Death 2-5 Board

VCG 245x5 (Got 4-reps on 5-Board)

Rolling Extensions

40x12

50x12

Cable Curls

60X10

70X5*

80X5**

Big T

Raw 405x1

Put on Slingshot

455x3

495x1

545x0 Misgroove

500x2

Tricep Death 2-5 Board

275x5

The Schmeck

225x1

250x1* Easy!

2-Board 275x0 -Close

Tricep Death 2-5 Board

155x5

6/19/2011 Island Strength

Accessory Day

High Pin Press (Hole #9)
Bar
125x10
225x5
315x3
365x3
405x2
425x1*

Reverse M-Mini JM's
135x6
185x6
225x6
235x6

WG Pull-downs
120x20

1-Arm Straight-arm Pushdowns
50x10
60x10
70x10

Green Band Push-downs
1x50

Really tired after a double shift.
Didn't go balls to the wall but had
a strong workout with a small PR
on High Pin Press.

T-bone Strength 6-19-11

Close Grip 10x3

Extreme Close Grip Bench (Couple inches from smooth part of bar)
135x5
225x5 (3 sets)
275x3 (5 sets)
295x3 (5 sets)

DB Bench
70x20
85x20
100x20

DB Flyes
3 sets of 10

Rope Pushdowns
3 sets of 10

Abs

I'm going to work the hell out of my close grip bench. I feel like its a fairly weak area for me and I like discovering weaknesses in my strength. Means I can work on them. Decided to do 10x3 with a weight that isn't mega heavy but at the same time was challenging. I'll work boards next week with my close grip. Should be good.

Overkill is coming...

T-Bone Strength 6/17/11

Legs and Back

SSB Box Squats
135x5 (3 sets)
225x5 (3 sets)
315x3 (3 sets)

Barbell Rows
135x8
225x8
315x8

Rack Pulls (Pin Hole 1)
405x1
495x1 (3 sets)
545x1

Behind the neck pulldowns
3 sets of 12

Front Pulldowns
2 sets of 10

Dumbbell Rows
165x20 (1 set each arm)

Bent Over Lateral Raises
2 sets of 10

Abs

Getting there. Jacked up my wrist somehow from yesterday. Gonna take it easy for a little while. May deload next week to give my wrist a break. Back is getting stronger. Taking a tip from Gene Rychlak and squatting with the SSB to save my shoulders while allowing me to squat heavy but right now I'm just getting the feel of squatting down again. So far so good, will get stronger!

T-Bone Strength 6/16/11

Repeated Effort

Floor Press
Bar
135x5
225x5
315x5
405x1 (7 singles in under 10 minutes)

Floor Press Lockout
495x3 (5 sets)

Floor JM Press
3 sets of 6

Pushdowns
3 sets of 10

Rolling Triceps Extensions
2 sets of 10

Since I didn't have a spotter decided to play it safe with a Repeated Effort workout. Man, having little to no rest time really makes it difficult. I was dying on the 4th set, but I was determined to go through all 7 sets in 10 minutes. I'll get some back work in today and some rear delt training. All in all signs are pointing to a huge bench. Overkill is coming...

T-Bone Strength Last Two Sessions

6/10/11

Shrugs
135x10 (2 sets)
225x10 (2 sets)
315x10 (2 sets)
405x6 (2 sets)

DB Rows
100x15 (2 sets)
165x10 (2 sets)

Pulldowns
3 sets of 10

Bent Over Lateral Raises
2 sets of 12

Alternating DB Curls
2 sets of 10 reps (each arm)

6/13/11

Speed Bench (All very close grips, 3 second pauses at the top, 10 second rest in between each 3x3 then a 2 minute rest to reset the weights)

185x3x3
205x3x3
225x3x3

EZ Curl Bar Skull Crushers
3 sets of 10

1 arm Cable Side Crossover
2 sets of 20

Slingshot Pushups
2 sets to failure

Abs

Countdown to Overkill is on.....

Speed was extremely fast tonight. Felt like doing speed benching to give my elbows a break. Heavy lockout work really helps me, but also beats me up. I'll get back to it next week. All is going in the right direction. Back is getting stronger and I know its helping my bench. Overall feeling confident for the future!

Freak Strength 6/9/11

Reverse Band Bench (W/Green Bands)

Bar
135x5
Added Reverse Green Bands
225x3
315x3
405x1
495x1
Added Slingshot
525x1
545x1
585x1**PR
605x0

405x20
455x10

One Arm Reverse Band JM Press
2 sets of 5 reps each arm

Pushdowns
3 sets of 10

Steve
Bar
135x3
Add Reverse Green Bands
225x2
315x1
365x1**PR I Believe
Add Slingshot
405x1**PR I believe, was very fast and smooth
Add new Super F6 and 4-board
495x3
495x1
545x1

Reverse Band Raw 4-board
405x5 (2 sets)

Full Range Burnout w/SlingShot
315x20

Pulldowns
2 sets of 10

Cable Curls
2 sets

Solid session. Steve got his new shirt in and already is able to have a wide grip and work with some serious weights. Very pleased with handling 585 as I did. A very solid session that has us looking at very big weights in the future. Very solid session overall.

6/5/2011 Island Strength

Accessory Day

Bench Pin Press w/Rev M-Minis (#6 Hole)

135x5 2 Sets

185x3

225x3

275x3

315x2

335x1

Slingshot Pushups

1 x 51

1-Arm Cable Curls

50x5

60x5

70x5

80x2

Crossover Pulldowns

110x25

KB Rows

53x25

The Schmeck

Rev-M-Minis Pin Press

135x5 2 Sets

185x3

225x2 (Grinder)

235x2 (Easy, he's explaining how easy...?)

255x2 (?)

275x1 (This is getting weird)

285x0

Slingshot Pushups

1x20

Crossover Pulldowns

90x20

KB Row

53x20

Stress relief...

T-Bone Strength 6-05-11

Rear Delt Assault

Overhead Pin Press
135x5
205x5
225x3
275x3
315x3

Incline Barbell Bench
135x10
185x10

Triceps Paused Pushdowns
2 sets of 10

1 arm Cable Crossover Pulldowns
2 sets to failure

Bent over Shoulder Laterals
3 sets of 10

Band Pull aparts w/doubled mini
2 sets to failure


I will eventually put that record out of site....

T-Bone Strength 6-03-11

Back Assistance

Shrugs
135x10 (2 sets)
225x8 (2 sets)
315x6
405x6
495x6
315x15

DB ROWS
85x10
125x10
145x10
165x10

Pulldowns
5 sets of 10

Lateral Shoulder Raises
3 sets of 10

Grip Work
Wrist Roller
Suitcase Deadlifts

Must get that back strong for a huge bench. I will have a huge bench as I will not be deterred by anything whats so ever. Overkill is on the way, as is my way to the top!

T-Bone Strength 6-2-11

Bench Day

Bar
135x5
185x3
205x3
225x3
315x1
405x1
Add SlingShot
455x1
Add Super Katana and 4-board
585x1 +HOLDING IT FOR 20 Seconds extra!
3-board
585x1
605x1

5-board (worked on new form)
315x5 (2 sets)
405x5

Pushdowns
2 sets of 10

Incline Tates
2 sets of 10

Rolling Extensions
2 sets of 10

Big Steve (The Polish Experiment)
Bar
135x5
185x3
205x3
225x1
255x1
275x1
3-board
315x1
Add Slingshot, full range
345x1
365x0 (Could of made it but didn't grind it out)
Add A/S Katana and 4-board
405x1
3-board
405x1
405x0 (Brought it too far down)

5-board
315x5
335x5

Cable Crossover Pulldowns
3 sets of 10

Rolling Extensions
2 sets of 10

Scott
Bar
135x5
185x5
205x2
225x1
235x1
250x0 (Technical difficulties)

Close Grip Rep Out
155x15

Solved a problem with Scott's leg difficulties. By putting plates under his feet, we eliminate the over extension of his legs which by putting too much of a stretch on his legs causes them to cramp. With the plates under his feet, his legs aren't over extended and he can get more leg drive which should result in bigger benches for him. We need to do work on his set up and we should be golden with him.

Big Steve got some solid work in. What we need to do with Steve is really work on torquing the shirt and really jacking it instead of putting it on like a t-shirt. With this new Katana (bargain rack) the arms are a tad big which means we need to move the seams of the shirt towards his elbow and really focus on getting a big pop from the chest plate. With Steve's new foot placement also we have to focus on him getting tight and having a big launching pad for his bench.

With me, I myself am working on a new set up which is going to take some time to get down. I need myself to work on handling bigger weights more often. Steve pointed out that I was too far down on the bench when I was bringing weights out which made me too far away from the J-Hooks in terms of racking the weight. By just moving up on the bench a little bit, I smashed 605 like an empty bar. Getting back in my shirt more often will be extremely beneficial down the line I feel, especially with my new shirt coming in. Really need to hammer my lats more than I do and work the legs to get more leg drive.

All in all a good session with some valuable lessons learned. Next week is going to be Reverse Bands, with or without a shirt is unclear to me right now. Continuing to overload our CNS is going to be essential in allowing our bodies to be conditioned to bigger weights so its not such a shock when we get them in our hands.

5/29/2011 Island Strength

Accessory Day

JM Press

Bar

135x6

155x6

185x6

225x6*

Crazy Plate JM

115x15

Womacks

110x5/5

120x5/5

130x5

CG Pull-downs

140x25

1-arm cable curls

50x5

60x5

70x5

Face Pulls

110x20

Band Pull-aparts

Mini x 10 2 Sets

The Schmeck

JM Press

Bar

135x6

155x6

185x6

205x5

Crazy Plate JM

115 x 15

Womacks

80x5/5

90x5/5

100x5/5

CG Pull-downs

140x20

1-arm cable curls

50x5

60x5

70x4

Band Pull-aparts

Mini x10 2 Sets

Men At Work

T-Bone Strength 5-29-11

Lockout Training

Bar
135x5
225x3
Add 4-board
315x5
365x5
405x5
475x1
515x1
Add 5-board
565x1** PR

Speed Bench
225x3 (3 sets)
275x3 (3 sets)

JM Press
135x6
225x6 (3 sets)

Rope Pushdowns
2 sets of 15

Dann
More Complexities with barbells
Interval Training
KB Swings
Ab Training

Dann is learning quickly how barbell complexes can greatly improve one's conditioning, overall fitness, and strengthen those muscles to help one become more stable. With improved conditioning, he should be ready to strengthen his muscles when the time comes.

Really wasn't expecting to hit a big number on the 5-board or at all today. Everything felt heavy right from the get go but the weights kept going up. I'm only 35 pounds away from hitting 600+on a board which to me anyway is a huge sign. Apparently this new program is really working. To be able to handle 565 like that really was eye opening for me, and I had been busy all day so to have a busy day, come in mentally and physically fatigued and to hit a big number like that is a huge milestone. Who knows what they future may bring. Tomorrow, I go overkill....

T-Bone Strength 5-28-11

Squat and Deadlift Training

Squats
Bar
135x6
225x3
Add Box
315x3 (6 sets)

Rack Pulls for Speed
Worked up to 405 for 3 singles

Pulldowns
3 sets of 10

Dann

Did 5 different Barbell complexes

Abs

Getting there....

5/26/2011 Island Strength

Bench Day

Bar

135x5

185x2

225x2

255x1

275x1

Put on slingshot

315x1 Nearly took my head off

Put on Frankenshirt

405x1 3-Board

425x0 2-Board Too low

Slingshot

355x3

365x3

Rep-out

225x10

Rolling Extensions

40x10

50x10

Crossover Pull-downs

100x25

Big T

365x1

Put on Slingshot

405x1

445x1

495x1 3-Board

525x1 3-Board

545x1 3-Board

Rep-out

315x10

225x25

Accessory Stuff

The Schmeck

245x1* Bodyweight

135x20

Fun Stuff

5/22/2011 Island Strength

Accessory Day

Push-downs
"Ran the Stack"
60-130 @ 5 reps each

Slingshot Pushups
x 50

1-arm Cable Curls
30x5
40x5
50x5
60x5

CG Pull-downs
130x25

Wasn't feeling it but got
the blood going and felt
better when I was done.

T-Bone Strength 5-22-11

Lockout Training

Raw 4-boards (All sets done with ring finger on ring)
Warmup Full Range
Bar
135x8
225x3
Add 4-board
315x3
405x2
445x2
475x2
Add 5-board
500x2*

Close Grip 4-board (Pinky Finger on Ring)
315x8
375x6
405x4

Pushdowns
60x30 (2 sets)

Cable Crossovers
2 sets of 20

Solid Session. Really am starting to get my shit together again. Getting over a cold which random last week and I think I'm gonna get through it. All sets were pretty easy. Was fairly surprised at the 500x2 to the 5 board. Discovered a new movement for lats ironically enough which I'll demonstrate on Thursday. I think I'll go in tomorrow for some back and leg assistance to catch up and do heavy benching Thursday, regular squats and deads on Friday/Saturday (whichever day is easier for me). Once I get back on my regular routine the numbers will go up. Have been really evaluating training and know what my weaknesses are and how to address them now its all about doing so and getting my ass on the platform and proving it!

5/19/2011 Island Strength

Bench Day

Floor Press

Bar

135x5 2 Sets

185x3

225x2

275x1

290x0

275x1

Pin Hole Press

315x3

365x3

385x3

405x4 (The Schmeck told me to go 4 4)

DB Floor Press

80x12

80x15

80x12

Rolling Tricep Extensions

40x10 3 Sets

Face Pulls

110x20 2 Sets

Not seeing any positive signs

right now. BTW, the Pin Press

was maybe an inch and a half

from lockout so no big shakes on

the 405. Gotta keep pushing

forward. Big T was sick. The

Schmeck was recovering but

spotted me.

T-Bone Strength 5/16/11

Lockout Training

All done with Close Grip

Warmups
Barx20
135x8
225x3
Add 4-board
315x3 (2 sets)
385x3
425x3
445x3
465x2*
Add 5-board
485x2

Close Grip 3-board
365x5 (3 sets)

Pushdowns
4 sets of 10

Pulldowns
2 sets of 10
1 set of 5 and snap! Broke the machine!

This was a mother of a workout. Lots of volume. Really need to continue to work the lockout and get use to holding big weights again. Solid session and I'm going to continue to work this lockout towards the big goal of the 700lb barrier.

5/15/2011 Island Strength

Accessory Day

Speed Bench

Bar

Add dbl mini bands

145x3 5 Sets

Tates

25x10

40x8

60x8

Slingshot Pushups

x40

x30

Assisted Pullups (Green Band)

3 Sets of 5

Cable Curls

4 Sets of 5

After a double shift...hell yeah!!

5/12/2011 Island Strength

Bench Day

Reverse Blue Bands

Bar

Add Blue Bands fm Power Rack

135x5

185x3

225x2

275x1

315x1

355x1

Add new shirt "The Bargain Rack"

405x2

405x1

Raw 2-Board (still rev-band)

Pinky to rings

315x3

335x3

DB BP

80x8

90x8

Rolling Ext

40x10

50x10

Face Pulls

110x20

130x12

150x10

1-arm cable Pulldowns

120x15

Big T

405x1

425x1

Put on slingshot

495x1

515x1

Raw 2-Board (still rev-band)

315x3

365x3

385x3

DB BP

115x8

125x8

Rolling Ext

40x10

50x10

70x10

Did some other stuff

Very good first workout of

this cycle. We're hoping to

compete at USPA Nationals

in July.

5/08/2011 Island Strength

Accessory Day

Speed Bench

Bar

135x5 2 Sets

Add Dbl Minis

135x3 5 Sets

JM Press

135x6

185x6

215x6*

Slingshot Push-ups

x40

x30

Assisted Pull-ups (Green Band)

x6

x5

Scott S.

Speed Bench

135 w/Dbl Minis

5 Sets of 3

JM Press

135x6

185x6

Slingshot Push-ups

x27

x20

Assisted Pull-ups (2 Greens)

x5

x5

Speed is getting better,

tricep strength going up.

Pull-ups sucked for some

reason.

5/05/2011 Island Strength

Bench Day

Bench Press
Bar
135x5
185x2
205x3
255x3
135x20

T-Bone Strength 5/5/11

Cinco De Mayo Workout

Slingshot Reverse Bands
Bar
135x5
225x3
315x3
405x3
495x1
525x1 (Stopped there, no spotter didn't feel safe to go heavier)

Dumbbell Bench with new handles that weigh 15lbs/piece
65x10
115x10
135x6

Pushdowns
3 sets to failure

Left at that point. Felt really drained and tired from the weeks. Strength is way down, but I'll be back to normal here shortly. Sleep has been way down but that will get better. Overall okay workout, fond of my new dumbbell handles, they have great knurling and are really heavy duty. Will let me do a lot of heavy dumbbell rows without having a fat grip which will greatly aid grip strength. Lots of positives.

5/01/2011 Island Strength

Accessory Day

Slingshot Pushups
x45
x35
x30

JM Press
135x6
185x6
205x3

Assisted Pull-ups (green Band)
5x5

KB Rows
x35

Scott S
Slingshot Push-ups

JM Press
135x6
155x6
185x5

Assisted Pull-ups (2 Green Bands)
4x5

KB Rows
x35

JM's should come before slingshot
push-ups! Pull-up strength is coming
up nicely.

T-bone Strength 5-1-11

Speed Bench

9 sets of 3 w/225, all very fast and easy

3-board Close Grip

315x10
365x5

Barbell Triceps Extensions
3 sets of 6

Overhead Triceps Extensions
2 sets of 12

Close Grip Pulldowns
3 sets of 12

Lots of Abs

War USA!

T-Bone Strength 4-30-11

Deadlift Training

Rack Pulls Pin 3
Worked up to 8 singles with 495

Speed Deadlifts
315x1 (8 Sets)

Assisted Pullups
5 total sets

Fat Grip Db Rows
3 sets of 10

Arched Back Good Mornings
3 sets of 10

Barbell Holds
365 3 sets of 30secs

Lots of Abs

Fun session. Will continue to train squats, deadlifts, and good mornings to get legs stronger and to increase overall fitness levels. Fun stuff. Will go back to regular speed and lockout work on Sunday.

T-Bone Strength 4-28-11

Somewhat deload day

Close Grip Bench
135x10 (2 sets)
225x5 (2 sets)
315x3 (2 sets)
365x3 (1 set)

205x25
205x20

Underhand Tricep Extensions (Oarps)
3 sets of 10

Close Grip Pulldowns
3 sets of 10

Facepulls
2 sets to failure

Scott
Speed Work
9 sets of 3 3 different Grips

3 sets high rep bench, went 18, 10, and 8 I believe.

Oarps
3 sets of 15

Close Grip Pulldowns
3 sets of 12-15

Facepulls
3 sets of 12

Kept the workout very fast. Scott learned that while the weights on a Dynamic Effort day aren't the heaviest in the world, that high rep and speed work is extremely tough when done correctly. Volume wasn't overwhelming. Schedule has been crazy last few weeks, now that things are slowing down I'll be able to get back into my regular routine which I hope will get me stronger.

4/28/2011 Island Strength

DE Bench Day

Bar
135x3
Add dbl minis
135x3 6 sets, varying grip

Slingshot Pushups
x40
x30

Face Pulls
110x20
110x20

4/24/2011 island Strength

Access Day

Military Press
Bar
95x5
115x5
135x5
155x5

Assisted Pull-ups (green Band)
4 Sets of 5

Reverse-Band JM Press
135x6
185x6
225x6
275x6
175x25

Scott
Military Press
Bar
95x5
115x5
135x5
155x3

Assisted Pull-ups
4 Sets of 5 (2 Green Bands)

Reverse-Band JM Press
135x6
185x6
225x6
245x6
175x10

This was a fun gut-check workout.
Thanks to Scotty S. for hanging
tough with me. Old Guys Rule. I'll
be de-loading next week with Speed
Benching and lighter bodybuilding
movements.

T-Bone Strength 4-24-11

Rack Lockouts
Worked up to 545x1, missed 585

Pushdowns
1 set of 35ish?

Lateral Raises
1 set of 10

Hammer Curls
1 set of 10

Pulldowns
1 set of 12

Doesn't look like much but this workout kicked my ass. Was filmed for a project so I had to go heavy which wouldn't of been so bad if I hadn't benched literally two days prior. Will probably squat and deadlift Monday and then bench again on Thursday and get my schedule back on track. Was fun lifting in front of a camera, perhaps I should shoot more footage of me lifting and put it up on the net....Hmmm....

4/21/2011 Island Strength

Bench Day

Floor Press

Bar

135x5

185x3

225x3

275x2

295x0

295x0

Put on Slingshot

295x3

325x1

DB Floor Press

100x7

DB Flyes

50x10

60x10

Band Pull-aparts

2 x12

Face Pulls

120x15

2 Sets

Big T

Floor Press

315x3

365x1

385x1

Put on Slingshot

405x1

435x1

DB Floor Press

100x26 (!)

Floor Extensions

165x10

The Schmeck

205x3

225x1

235x1

165x7, x10

Dann

185x1

205x0

Cardio

The Large One looked strong. I had an

off day but I'll get there. Scotty is making

progress and Dann showed up. Excellent.

4/17/2011 Island Strength

Accessory Day

See-Saw DB Press

25x10

50x6

50x10

Assisted Pull-ups (Green Band)

3x5

DB Incline Extension

25x10

35 10

Band Rear Delts

3x12

Rolling Extensions

50x12

50x12

The Schmeck

See Saw DB Press

25x6

35x6

50x6

Incline DB Extensions

25x10

35x10

Assisted Pull-ups (2 Greens)

3x5

Quick and low volume and

intensity. My left shoulder hurts

on overheads and incline extensions.

Doesn't get worse, but doesn't like

getting in the correct position. I'll

do more of the mobility stretches fm

sanfranciscocrossfit.

4/15/2011 Island Strength

Bench Day

Reverse-Band Bench (Blues)

Bar

135

225x3

275x3

315x1

345x1

Put on T's slingshot

365x1

Tricep Death

2B-3B-4B-5B

295x5

DB Flyes

25x10

50x10

50x10

Band Pullaparts

Mini x15

Mini x15

Tony

Rev-Band Bench

315x3

405x1

435x1

Put on slingshot

475x1

Tricep Death

2B-3B-4B-5B

275x5

DB Flyes

60x10

70x10

Dann "Cool" Breese

Cardio warm-up x 7-min

Rev-Band Bench

185x3

225x3

275x0

225x4

Tricep Death

2B-3B-4B-5B

185x5

DB Flyes

25x10

25x10

25x10

Hot day. Tony and I moved

his stuff up and down stairs.

Porschia's stuff up stairs. Hoochee Mama.

4/10/2011

Accessory Day

Military Press

Bar

115x10 2 Sets

135x10

Assisted Pullups

4x4

Green Band #5 Pin Height

JM Press

Bar

135x6

185x6

165x10

Band Rear Delts

4x15

Rolling Extensions

25x10

50x10

50x10

Schmeck

Military Press

Bar

65x7

65x7

85x10

Assisted Pullups

4x5

Dbl Greens at #5

JM Press

Bar

95x6

115x6

135x6

Band Rear Delts

3x10

Rolling Extensions

25x10

Alot tougher than the numbers

indicate. Looking for reasons why

my state meet went so badly, I

found that I'd cut out meaningful

assistance work for mostly shirted

boards. My triceps were weak, delts

weak. I was weak and didn't know it.

Assistance work will continue to the

point of trying for PRs right up to my

next competition.

T-Bone Strength 04-10-11

Dynamic Effort Bench

DE Bench w/Doubled Mini's
9 sets of 3 w/3 different grips (205 bar weight+Doubled Mini's)

Dumbbell Bench
2 sets of 25

Skull Crushers w/Short Straight Bar
3 sets of 10

DB Rows
3 sets of 10

Shoulder Prehab

Suitcase Deadlifts
3 sets

Abs

Speed again was solid. In doing some research of past training, I see that I have really slacked on doing triceps extensions, of any sort. Skull Crushers, Kennelly type extensions, and incline tates must become a staple of my routine if I am to reach the elite level of the benchers. Also, I have realized how extremely weak my abdomen is. This must be addressed with lots of conditioning before I can begin to do strength training of my abs. I'm considering doing a raw meet, whether it be bench only or 3 lift here fairly soon. The bench only record and the three lift state raw records are really pathetic to be honest. I think I'll smash them for the fun of it. Got my new shirt in, way different than the Katana. Will try it out down the line.

T-Bone Strength 04/08/11

Squat and Deadlift Training

Box Squats
135x3x3
225x3x3
315x3x3

Speed Deadlifts
135x5
225x3x3
315x1 (3 sets)
405x1 (2 sets)

Sumo Stance Stiff legged Deadlifts using Fat Grips Double overhand
3 sets of 5
1 set of 12

Close Grip Pulldowns
3 sets of 12

Db Rows
3 sets of 20

Abs
Lots of em

The weight on the squats wasn't anything at all. In fact it was all fairly easy. I have to get use to squatting with a belt on again which I tried on my last two sets and worked mainly on form. I was shocked at how fast I pulled 405. I have a plan of working a lot of sets in the 12-15 set range for my abs to get them stronger. Couldn't hurt right?

4/7/2011 Island Strength

Bench Day

2ct Pause Bench

Bar

135x3 2 Sets

185x3

225x3

275x1

Slingshot Press

335x1

355x1*

225x15 (2ct)

Plate Raises

35x10

45x10 2 Sets

Big T

2ct Bench Press

315x1

365x1

385x1 TNG

Slingshot Press

425x1

475x0

Pushdowns

The Schmeck

2ct Bench

225x1 3 Singles

135x12 TNG

Plate Raises

25x10

35x10 2 Sets

Lifter X AKA Mike S.

Nursing a sore shoulder

Slingshot Press

275x3

First real W/O after State. I'm focused

on building raw strength plus special

exercises.

T-Bone Strength 04/03/11

Dynamic Effort Bench

Speed Bench

Warmups

185+Doubled Minis 9 sets of 3, speed was very fast

Dumbbell Floor Press w/band around my back w/60lb DB
2 sets of 30
1 set of 22

Wide Grip Pulldowns
3 sets of 12

Triceps Pushdowns
3 sets of 12

Band Pull Aparts
2 sets to failure

Going old school for awhile. Week one of my DE cycle went great. No pain. Will work with bands as much as possible. They are the key I feel to improving my strength. Also today marks day one of my new diet. So far so good. We'll see how I progress.

4/2/2011 Island Strength

Accessory Day

JM Press

Bar

135x6 2 Sets

155x6

175x10

Rolling Extensions

30x15

35x15

Working on a setup for Assisted

Pullups. Didn't find anything that

works yet.

3/31/2011 Island Strength

Bench Day

DB Flat Press

25x20

50x20 3 Sets

WG Pulldowns

110x10 2 Sets

120x20

Plate Raises

35x10 2 Sets

Light weights. Back on

the horse...

Meet Results

California State Bench Meet We both bombed.

3/21/2011 Island Strength

Planning on opening with 402 Sunday, 418 2nd attempt, try a shirt change and possibly a 446 3rd.

Looking forward to going back to training raw and in a loose shirt after a brief deload after Sunday. Unfortunately I don't have any competition in the master's division but am honored to lift with Scott Hoekstra in the Open Division.

Other than doing a few reps with an empty bar tomorrow all preparations have been made. Got the best training partner anywhere and I'm gonna give my very best effort. The terrible scale at work said 272lbs today which I doubt very much.

Another adventure begins...

T-Bone Strength Post Meet Plans

The meet hasn't come and gone yet but that doesn't mean post meet plans aren't already in order. They are. In fact I'm very much looking forward to this program as it will be a big stepping stone for me. I'm going to go on a radical diet of eating nothing but clean food, no candy, chips, soda, or anything good. Only good stuff, I will however allow myself my energy drinks in the morning which are essential to kick my day off in the right manner.

My diet is something I'll log privately and keep mainly to myself, however I have planned for one BIG thing this upcoming training cycle: Bench 500 raw sooner rather than later.

On a good day I'm fairly sure I can do 505 in a slingshot no problem. Problem is I want to do 500 without a slingshot. According to my calculations I theoretically should be right around a 200-205kg raw bench which puts me in the neighborhood of 440-455. That isn't good enough for where I want to be. I need to be eventually in the high 500's to the low 600's but I have to take the step to get there and bench 505 first. In order to that I have to do the following:

Work on raw lockout
Work on shirted lockout
Include much more resistance from bands and chains (oh yes there will be chains)
Increase speed off the chest

For the most part if I can get a weight off of my chest to around 3-board height, I can push it up no problem. With bigger weights raw, I've noticed my pop off the chest just isn't what it use to be. I'm going to address this problem by introducing the following:

More speed work with bands
Hypertrophy work with barbell and dumbbell benching
Increase lat and rear delt strength

My current plan will include 3 week waves emphasizing a 9x3 or a 12x3 matrix that will allow me to work with multiple grips plus an overload slingshot set. However, I will not include my slingshot on my speed day until I have gone through a full 3 week wave. The current plan on my DE Day is as follows:

Week1:45% of my current 1RM raw with doubled mini's 9x3
Week2:50% of my current 1RM raw with doubled mini's 9x3
Week3:55% of my current 1RM raw with doubled mini's 9x3

After this wave I will increase the band tension by doing the following:

Week1:45% of my current 1RM raw with quaded mini's 9x3
Overload Slingshot Set: Will add 20% of the 45% to add more bar weight 3x3
Week2:50% of my current 1RM raw with quaded mini's 9x3
Overload Slingshot Set: Will add 25% of the 50% to add more bar weight 3x3
Week3:55% of my current 1RM raw with quaded mini's 9x3
Overload Slingshot Set: Will add 30% of the 55% to add more bar weight 3x3

After this 6 week wave I will evaluate where I am in terms of speed and where I feel my 1RM is on the bench. Another change will be my scheduling of lifts. Normally my training split looked like the following:

Monday: DE Bench and Lockout
Thursday: ME Bench
Friday: Back and Legs

In reading my past logs I looked as where I benefited the most in my raw bench. I had to go way back when my raw bench went from 350ish to just a little over 400 in a short amount of time. I believe a huge key to that was not only that I was training with bands all the time but was my recovery time. My ME bench was on a Monday and my DE bench was on a Friday. That was a lot of time to allow my body to recover. Recovery is the main key for any lifter to succeed and I believe it will be not only with me but with Big Steve. So my new training split will look like this:

Sunday: DE Bench and Lockout
Thursday: ME Bench
Friday: Back and Legs

Adding the extra day to recover can only be beneficial. Plus with the diet I have planned out, it can only benefit me going forward towards the 700lb mark in the bench. I will also be adding in more ice baths, contrast showers, and new supplements to aid in my recovery (More amino acids, fish and flax seed oil, and glucosamine).

The goal is to be a 700lb+ bencher by the end of the year. I would love to qualify and compete at the pro meets at the LA Fit Expo and the MR. Olympia

3/19/2011 Island Strength

Upper-Back Accessory

WG Pulldowns
100x10
130x10
150x10
170x10

1-arm Pulldown
4 Sets of 8

Band Rear Delt
4x15

Band Pullaparts
3x10

T-Bone Strength 03/19/11

Back Assistance

Barbell Shrugs
135x10 (2 sets)
225x10 (2 sets)
315x20
225x10
135x10

Upright Rows
3 sets of 10

Dumbbell Rows
145x12
165x12
185x8

Pulldowns
3 sets of 12

Barbell Curls
5 sets of 12

Side Shoulder Laterals
3 sets of 10

That is it! Felt good to train my back it always does. Now its all about rest, eating good food, and getting lots of sleep. I'm amazed at how I have been able to peak so quickly. We'll see what happens on the 27th.

3/17/2011 Island Strength

Bench Day

Floor Press

Bar

135x5

205x2

225x1

275x1

315x1**

225x15

Womacks

140 TNF

150 TNF

Grn Band Pushdowns

18 in 30-sec

Hammer Curls

45x12

Big T

Bar

135x5

225x3

315x1

405x1

Put on Super Katana

545x1 4-Board

585x1 3-Board

605x1 1-Board

625x1 2-Board

CG Floor Press

Pushdowns

Back on track for a good state meet. Tony

easily hit 605 and 625. A 315 PR put me

in the right frame of mind.

T-Bone Strength 3/13/11

Random Bench Day

Spotted Steve x bodyfat

Worked up to 425x2 w/slingshot flat bench. Tweaked elbow, didn't care, had to go on.

Pin Press
Bar
135x5
225x3
315x3
405x3
495x3
545x3
615x1
495x1 (5 singles)

Pushdowns
3 sets of 12

Oarps
2 sets of 10

Cable Crossovers (You bet I did!)
3 sets of 12

I desperately need to get into my shirt and get something to a 1-board. If I can touch around 625-635 I'm golden and will open with around 600-606. Got a pr on the pin press today w/615. My year end goal is 672-705. We'll see what happens.