Accessory Day
Rev-Band JM Press
225x8 5 Sets
One-arm
135x3
Rope Pushdowns
2 Sets TF
1-Arm Pushdowns
TF
WG Pulldowns
4x10
CG Pulldowns
2x25
1/31/11
1/27/2010 Island Strength
Bench Day
Bar
135x5 2 Sets
185x2
225x2
275x1
315x3 3-Board
Put on 50" F-6
385x1 4-Board
405x2 3-Board
425x0 2-Board miss
Slingshot
315x4
Rep-out
225x12
w/slingshot 225x15
Big T
Put on Super Katana
585x2x3 2-Board
Rep-out
315x10
225x15
135x15
Scott
225x2 3 Sets
275x0 3-Board miss
Rep-out
185x10
Bar
135x5 2 Sets
185x2
225x2
275x1
315x3 3-Board
Put on 50" F-6
385x1 4-Board
405x2 3-Board
425x0 2-Board miss
Slingshot
315x4
Rep-out
225x12
w/slingshot 225x15
Big T
Put on Super Katana
585x2x3 2-Board
Rep-out
315x10
225x15
135x15
Scott
225x2 3 Sets
275x0 3-Board miss
Rep-out
185x10
1/24/11
T-Bone Strength 01-24-11
Sub Maximal Training
Straight Weight Bench
Warmups
315x4 (2 sets)
365x4 (! set raw 1 set slingshot)
405x4 (2 sets slingshot)
275x20* Finally!
Pushdowns
5 sets of 10
Abs
Gonna stick to submaximal training and lockouts on Monday. My speed is just fine at the moment but I need to up my raw strength. Couldn't hurt. Going to the Fit Expo this weekend, gonna be fun to see some big benches and lifting by all. Should be a fun experience.
Straight Weight Bench
Warmups
315x4 (2 sets)
365x4 (! set raw 1 set slingshot)
405x4 (2 sets slingshot)
275x20* Finally!
Pushdowns
5 sets of 10
Abs
Gonna stick to submaximal training and lockouts on Monday. My speed is just fine at the moment but I need to up my raw strength. Couldn't hurt. Going to the Fit Expo this weekend, gonna be fun to see some big benches and lifting by all. Should be a fun experience.
1/23/2011 Island Strength
Accessory Day
Rolling DB Extensions
25x10
35x10
40x10 2 Sets
Womacks
120x10/10 2 Sets
Band Upright Rows
Blues x25
Short tricep work. Feeling
stronger.
1/22/11
1/22/2011 Island Strength
Back Stuff
WG Cable Pulldowns
110x10 3 Sets
CG Pulldowns Plus M-Mini
150x10 2 Sets
W/O Band
150x20
Blue Band Pulldowns
3 Sets of 12
Band Rear Delts
4x12
Plate Raises
45x12
This is a change to my routine.
Saturday will be an upper-back
day plus a front-delt movement.
Monday will go back to more of a
dedicated tricep workout plus shrugs
cuz big traps is kool.
1/21/11
T-Bone Strength 01-21-11
Legs and Upper Back
Really Low Box Squats
205x3x3
225x3x3
275x3x3
315x3x2
Seated One Arm Cable Rows
3 sets of 10
Dumbbell Rows
3 sets of 10
Side Lateral Shoulder Raises
1 set of 15
1 set of 12
1 set of 10
1 set of 8
Vogelpohl Rows
1 set of 45
Bicep Curl Complex
1 set of 12 each exercise
Abs
Solid training. All of this hard upper back work is really paying off. The squats are adding to my leg drive and my rear delts are allowing for faster push from the chest. I feel confident in a 200kg+ raw bench very soon and a 300+kg bench this year.
Really Low Box Squats
205x3x3
225x3x3
275x3x3
315x3x2
Seated One Arm Cable Rows
3 sets of 10
Dumbbell Rows
3 sets of 10
Side Lateral Shoulder Raises
1 set of 15
1 set of 12
1 set of 10
1 set of 8
Vogelpohl Rows
1 set of 45
Bicep Curl Complex
1 set of 12 each exercise
Abs
Solid training. All of this hard upper back work is really paying off. The squats are adding to my leg drive and my rear delts are allowing for faster push from the chest. I feel confident in a 200kg+ raw bench very soon and a 300+kg bench this year.
1/20/11
1/20/2011 Island Strength
Bench Day
Reverse-Blue Bands
315x1
Put on Frankenshirt
405x2 3-Board
475x1 2-Board
485x0 1-Board miss
495x0 2-Board miss
405x9 3-Board
Slingshot
315x12
Band Dip-extensions
Green Bands x20 2 Sets
Big T
405x2
Put on Super Katana
585x1 3-Board
675x1 2-Board
705x1 1-Board NT, Easy Press
635x2 2-Board
Slingshot
365x12
Band Dip-Extensions
Green Bands x20 2 Sets
Scott
275x1
285x1
275x2 2 Sets
205x12
Lotsa fun. 705?!?$!
1/17/11
1/17/2011 Island Strength
Access Day
3-Set Slingshot Mambo
After warming up
305x6
275x7
225x15
CG Pull-downs
150+Mini Band x15
Everything was easy. Been sick for
a few days so it was great to be lifting.
T-Bone Strength 01-17-11
Lockout
4-Board
Bar
135x5
225x5
Add 4-board
315x5
405x3
455x3x3
Tried Decline, was really weird, wont do it again, moving on...
5 Count Bench
225x5, held for 5 seconds then x4 held for 4 seconds, all the way down to 1
Womacks
10 reps then 8 reps then 6 reps each exercise
Shoulder Prehab
Easy workout. Kept everything relatively light considering the amount I may do Thursday. Keeping up the tempo I feel can only improve my G.P.P. and I figure the more in shape I am for benching the better I'll do.
4-Board
Bar
135x5
225x5
Add 4-board
315x5
405x3
455x3x3
Tried Decline, was really weird, wont do it again, moving on...
5 Count Bench
225x5, held for 5 seconds then x4 held for 4 seconds, all the way down to 1
Womacks
10 reps then 8 reps then 6 reps each exercise
Shoulder Prehab
Easy workout. Kept everything relatively light considering the amount I may do Thursday. Keeping up the tempo I feel can only improve my G.P.P. and I figure the more in shape I am for benching the better I'll do.
1/14/11
T-Bone Strength 01-14-11
Legs and Back
Squats
Bar
135x10
225x5
315x3
405x2
505x2?! WTF? And easy?
315x10
One Arm Seated Cable Rows (These are extremely hard!)
3 sets of 10
Pulldowns
2 sets of 20 w/Stack
Facepulls
2 sets of 10
Cable Curls
2 sets of 12
Hammer Curls
1 set of 20
Concentration Curls
1 set of 12
I really am shocked at how easy it was for me to squat 505. I wore only a belt and knee sleeves (wrist wraps of course). Considering I've been competing as a bench specialist for a little over a year its kinda funny to think that I hardly train the squat and still can squat 505 as easily as I did (and to USPF/USPA depth too!). Those one arm seated cable rows are tough! Definitely they are going to find a regular place in my training routine. All in all a solid week of lifting. Back in the shirt next week to break that sucker in again.
Squats
Bar
135x10
225x5
315x3
405x2
505x2?! WTF? And easy?
315x10
One Arm Seated Cable Rows (These are extremely hard!)
3 sets of 10
Pulldowns
2 sets of 20 w/Stack
Facepulls
2 sets of 10
Cable Curls
2 sets of 12
Hammer Curls
1 set of 20
Concentration Curls
1 set of 12
I really am shocked at how easy it was for me to squat 505. I wore only a belt and knee sleeves (wrist wraps of course). Considering I've been competing as a bench specialist for a little over a year its kinda funny to think that I hardly train the squat and still can squat 505 as easily as I did (and to USPF/USPA depth too!). Those one arm seated cable rows are tough! Definitely they are going to find a regular place in my training routine. All in all a solid week of lifting. Back in the shirt next week to break that sucker in again.
1/13/11
T-Bone Strength 01-13-11
Floor Press
Bar
135x8
225x5
315x3
385x2 (6 sets)
Rack Lockouts from the Floor
315x3
405x3
495x3
545x3 (Probably a Pr so PR!)
585x1** PR!
Incline Tates
2 sets of 12
Pushdowns
5 sets of 10
Timed Barbell Skull Crushers
1 set for 2 minutes
The last floor press 10x3 I did, I did 365 for the 10x3, so I figured a 20 pound jump wouldn't be too difficult. In fact it was really easy; and I'm positive I could of done 405+ for the 6x2. Big Steve was sick and couldn't make it so I worked out alone. I gotta admit, locking out 585 raw was pretty damn cool. I had the rack height set around what I believe would be a 4-board height. All things considered I was pretty pleased with this session. We'll see what happens down the road...
Bar
135x8
225x5
315x3
385x2 (6 sets)
Rack Lockouts from the Floor
315x3
405x3
495x3
545x3 (Probably a Pr so PR!)
585x1** PR!
Incline Tates
2 sets of 12
Pushdowns
5 sets of 10
Timed Barbell Skull Crushers
1 set for 2 minutes
The last floor press 10x3 I did, I did 365 for the 10x3, so I figured a 20 pound jump wouldn't be too difficult. In fact it was really easy; and I'm positive I could of done 405+ for the 6x2. Big Steve was sick and couldn't make it so I worked out alone. I gotta admit, locking out 585 raw was pretty damn cool. I had the rack height set around what I believe would be a 4-board height. All things considered I was pretty pleased with this session. We'll see what happens down the road...
1/10/11
T-Bone Strength 01-10-11
Lockout Training
4-Board
225x3
315x3
405x3
455x2
475x1
495x1
Add 5-board
520x1* PR
Close Grip Bench
315x5x5
Overhead triceps extension
2 sets of 20
Bent Over Rear Delt Raises
2 sets of 20
Great session. Really was stoked to hit 520 and to hit it as easily as I did. 495 also went up fairly easily on the 4-board. Having my lockout getting as strong as it is really is going to help in the shirt I just know it is. The ultimate goal is a 525 3-board which I think is fairly realistic towards year end. Next week I'm going to work 4 board triples and maybe some 5-board. Great to feel some heavy weight, going to stick with this and I'll throw in some speed and rep work here and there. Will layout a plan tonight for the future!
4-Board
225x3
315x3
405x3
455x2
475x1
495x1
Add 5-board
520x1* PR
Close Grip Bench
315x5x5
Overhead triceps extension
2 sets of 20
Bent Over Rear Delt Raises
2 sets of 20
Great session. Really was stoked to hit 520 and to hit it as easily as I did. 495 also went up fairly easily on the 4-board. Having my lockout getting as strong as it is really is going to help in the shirt I just know it is. The ultimate goal is a 525 3-board which I think is fairly realistic towards year end. Next week I'm going to work 4 board triples and maybe some 5-board. Great to feel some heavy weight, going to stick with this and I'll throw in some speed and rep work here and there. Will layout a plan tonight for the future!
1/9/11
1/9/2011 Islandstrength
Accessory Day
Speed Bench
5 Sets of 1 @ 240
1 Set 0f 3 @ 225
1 Set of 2 @ 225
Tates
45x10 3 Sets
Band Dips
Greens 3x10
Upper-Back Complex
2 Sets
Speed Bench
5 Sets of 1 @ 240
1 Set 0f 3 @ 225
1 Set of 2 @ 225
Tates
45x10 3 Sets
Band Dips
Greens 3x10
Upper-Back Complex
2 Sets
1/6/11
1/6/2011 Island Strength
Bench Day
Bar
135x5 2 Sets
185x1
225x1
275x1
Add 3-Board
315x1
Add Frankenshirt
405x1 3-Board
425x1 2-Board
435x1 1-Board (+ CH)
505x0 4-Board Miss
Raw 4-Board
315x2
365x0 Miss
Big T
After warm-up
405x1
Add Super Katana
485x1 3-Board No Touch
545x1 3-Board No Touch
585x1 3-Board Difficult touch, Easy press
615x1 3-Board
660x1 2-Board* PR
Raw 4-Board
455x1
365x10
Lifter X
After Warm-up
405x1
Shut it down.
Great 1st Day back in shirts. My 1-Board
just missed being a nice 20lb PR by a CH. Big
T hit a 660 2-Board. 2011 is looking good.
1/3/11
01-03-11 T-bone Strength
Speed Bench
Straight Weight Speed
Bar
135x10 (2 sets)
205x3 (3 sets)
225x3 (3 sets)
255x3 (3 sets)
Mid Pin Rack Lockouts (Repeated Effort)
315x3
405x1 (5 sets)
Overhead Triceps Extensions
2 sets of 15
Skull Crushers w/bar
1 set by the entire duration of a song, these were brutal!
I of course in doing these Skull Crushers picked the longest song possible and man it was tough! Huge pump in the triceps, can only help. Speed was good with all sets, was fairly pleased with the speed actually. Speed is coming right along, I think I'll add bands next week.
Straight Weight Speed
Bar
135x10 (2 sets)
205x3 (3 sets)
225x3 (3 sets)
255x3 (3 sets)
Mid Pin Rack Lockouts (Repeated Effort)
315x3
405x1 (5 sets)
Overhead Triceps Extensions
2 sets of 15
Skull Crushers w/bar
1 set by the entire duration of a song, these were brutal!
I of course in doing these Skull Crushers picked the longest song possible and man it was tough! Huge pump in the triceps, can only help. Speed was good with all sets, was fairly pleased with the speed actually. Speed is coming right along, I think I'll add bands next week.
1/2/2011 Island Strength
Access Day
CG 4-Board ICG
370 Chart
295x6
315x4
350x2
330x3
295x6
JM Press
135x6
155x6
175x6
195x6
Womacks
120x10/10
Upper-Back Complex
CG Pulldowns SS with
DB Rows SS with
Band Pull-downs SS with
Band Rear-Delts
Lifter X
BP
295x1
315x1
330x1
Shut it down
Will this be too much for a
regular Access Day? Not sure. It
is gonna get me stronger.
CG 4-Board ICG
370 Chart
295x6
315x4
350x2
330x3
295x6
JM Press
135x6
155x6
175x6
195x6
Womacks
120x10/10
Upper-Back Complex
CG Pulldowns SS with
DB Rows SS with
Band Pull-downs SS with
Band Rear-Delts
Lifter X
BP
295x1
315x1
330x1
Shut it down
Will this be too much for a
regular Access Day? Not sure. It
is gonna get me stronger.
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