T-Bone Strength 02-28-11

Speed Stuff

Warmups
205x3x3 (Close Grip)
225x3x6 (2 different grips)
Add SlingShot
315x3x3 (Easy)

DB Bench
85x25 (3 sets)

Triceps Pushdowns
3 sets of 15

Overhead Triceps Extensions
2 sets of 25

First workout in over a week. Was deathly sick all last week. Everything felt really easy but my energy levels weren't what they normally are. Back in the shirt Thursday.

2/26/2011 Island Strength

Access Day

WG Pulldowns
100x10
130x10
150x10
170x10

CG Pulldowns
120x20
120x20

JM Press
135x6
135x12

Ready to feel better...any time now.

2/25/2011 Island Strength

Bench Day

I've been pretty sick for the last week or so. Feeling better so I

threw some iron around.

Slingshot Press

Bar

135x5

185x2

Put on Slingshot

225x5

315x5

CG 2-Board

225x15

CG 4-Board

225x15

That was as much as I could do. I'll get some

back work in tomorrow.

2/18/2011 Island Strength

Access Day

WG Pulldowns

100x10

130x10

150x10

160x10

170x10

CG Pulldowns

120 plus M-Minix10

150x20

Band Rear Delts

4x12

Big T

T-Bone Rows

1-Arm Cable Rows

WG Pulldowns

2/17/2011 Island Strength

Bench Day

Shirted 4-Board Press

Bar

Add 3-Board

135x5

185x1

225x1

Add 4-Board

315x1

Put on Frankenshirt

405x1

455x1

505x1*

545x1*

Slingshot Floor Press

225x3

275x3

305x3

315x3*

Lying 1-Arm Mini Band Tricep Extensions

5 Sets of 12

Big T

Warm-up to 405x1 Raw

Put on Super Katana

Add 4-Board

585x1

675x1*

705x1*

Slingshot Floor Press

315x3

405x3*

435x3*

Lying 1-Arm Mini Band Tricep Extensions

5 Sets of 12

Scott

Raw 4-Board up to 225x2

Put on 54" Katana

315x1*

325x1*

Floor Press

205x3*

Great day for everyone. Tony's

705 looked easy. My 545 was a

grinder but I'll take it. Scotty's looking

stronger everyday. Going to and from

Haiti all the time to save the world kinda

puts his training off a bit but thats why

we love him.

T-Bone Strength 02-14-11

Happy Love Day...for those that celebrate that crap, I train!

Speed Bench
Warm-ups
225x3 (5 sets)
255x3 (4 sets)
325x3 w/slingshot (3 sets)

DB Bench
85x30 (2 sets)

Overhead Triceps Extensions superset with Triceps Pushdowns
1 set of 15/15
1 set of 10/10
1 set of 8/8

In and out. Gonna lower the volume on Monday so I can get the real work in on Thursday. Also going to tweak my shirt a bit in terms of how I get it set on my body so I can get more pop out of my chest. I feel these adjustments will get me where I need to be for the 27th of March.

02/11/2011 Island Strength

Upper-Back Day

Wide-grip Pulldowns
110x10
130x10
150x10
160x5
170x5
100x20

Close-grip Pulldowns
140x20

Band Rear Delts
3 Sets of 12

Shrugs
135x20
185x20
205x20

20-minutes and out. Still tired and
sore from yesterdays big bench day.

2/10/2011 Island Strength

Bench Day

Bar

135x5 2 Sets

185x1

225x1

275x1

3-Board

315x1

Put on Frankenshirt

405x1 4-Board

435x1 3-Board

455x1 2-Board* Ties PR, Easy lift

440x1 1-Board* PR

315x3 Raw 3-Board

335x2 Raw 3-Board

Slingshot

315x6

Tates

45x10

50x10

60x10

Womacks

120x10/17

Big T

After warmup

Put on Super Katana

585x1 4-Board

605x1 3-Board

615x1 3-Board

Slingshot

335x8

Tates

100x10

Womacks

140x10/10

Nice 1-Board PR for me. Now I just

have to get something to touch. Big T had a slight

off day since he didn't have much to eat. An easy 615

3-Board is a heck of an off day!

T-Bone Strength 02-07-11

Lockout Stuff

4-board
225x3
315x3
405x3
455x1
495x1

Add 5-board
515x1

One Arm Reverse Band Jm Press
135x5x5

One Arm DB Bench
3 sets of 10

Overhead Triceps Extensions
3 sets of 20

Rolling Triceps Extensions
2 sets of 10

In N Out. Good first day back to just get readjusted to weights again. All weights weren't too terribly difficult. Just getting readjusted.

2/4/2011 Island Strength

Bench Day
Bar
135x5 2 Sets
185x1
225x2
275x1
Put on Slingshot
315x3
345x1 *

JM Press
135x10
185x5
205x5

Big T and I decided that my recent lack of PRs
is the result of overtraining. Even though most
guys can lift more often, my progress really gets
going with lots of recovery. So, the new plan is to
bench and hit triceps on Thursday and do upper-
back the next day. Lots of recovery and hopefully
lots of PRs in time to kick butt at USPA State. A
slingshot PR was a nice surprise.

2/5/2011 Island Strength

Acessory Day

Wide-grip Pulldowns
110x12
130x12
150x12
160x3
110x15

Close-grip Pulldowns
120x20 2 Sets

Band Rear Delts
4x12

Shrugs
135x20
185x20 2 Sets

Hammer Curls
45x12

T-Bone Strength 02-04-11

Back Assistance

Shrugs
135x10
225x10 (2 sets)
315x10 (2 sets)
405x10 (3 sets)
315x20

Dumbbell Rows
125x20 (Each Arm)
145x10 (Each Arm)
165x10 (Each Arm)

Pulldowns
3 sets of 10 w/weight stack

Seated One Arm Cable Rows
1 set of 10 w/160
1 set of 8 w/180

Bicep Curls
2 sets of 20

Side Lateral Shoulder Raises
2 sets of 12

I have serious motivation for this upcoming meet, more than ever. Today is an indication of the new found power I have. Everything felt light, I mean light. I'm probably good for well into the 200's on the DB Rows and well into the 500-600's on shrugs. Planning a very very big number for March, the plan for war has begun!