DB Flat Press
25x20
50x20 3 Sets
WG Pulldowns
110x10 2 Sets
120x20
Plate Raises
35x10 2 Sets
Light weights. Back on
the horse...
3/31/11
3/29/11
3/21/11
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...
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
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
3/20/11
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
WG Pulldowns
100x10
130x10
150x10
170x10
1-arm Pulldown
4 Sets of 8
Band Rear Delt
4x15
Band Pullaparts
3x10
3/19/11
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.
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.
3/17/11
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.
3/13/11
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.
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.
3/13/2011 Island Strength
Bench Day
Bar
135x5
185x2
225x2
275x1
3-Board 315x1
Put on Frankenshirt
405x1 4-Board
425x1 3-Board
Put on 54" Blueberry 425x1 2-Board
Put on 50" F-6 425x0 1/2-Board
Had to get ready for work.
Bar
135x5
185x2
225x2
275x1
3-Board 315x1
Put on Frankenshirt
405x1 4-Board
425x1 3-Board
Put on 54" Blueberry 425x1 2-Board
Put on 50" F-6 425x0 1/2-Board
Had to get ready for work.
3/10/11
T-Bone Strength 03/10/11
Back Stuff
Shrugs
Barx30
135x20
225x15
275x12
315x10
Wide Grip Pulldowns
3 sets of 10
Double Underhand Pulldowns
2 sets of 12
Facepulls
3 sets of 10
Bent Over Rear Delt Laterals
2 sets of 10
1 set of 20
Band Pull Aparts
1 set to failure
Tabata DB Rows (10 reps, rest 10 seconds, up to 50 reps)
Felt great to be back in the gym lifting. Especially doing back. I love to train my back and my legs and have a training cycle already planned after this meet. I guess I'm doing 1-board Sunday. Hope to touch around 615-635. We'll see.
Shrugs
Barx30
135x20
225x15
275x12
315x10
Wide Grip Pulldowns
3 sets of 10
Double Underhand Pulldowns
2 sets of 12
Facepulls
3 sets of 10
Bent Over Rear Delt Laterals
2 sets of 10
1 set of 20
Band Pull Aparts
1 set to failure
Tabata DB Rows (10 reps, rest 10 seconds, up to 50 reps)
Felt great to be back in the gym lifting. Especially doing back. I love to train my back and my legs and have a training cycle already planned after this meet. I guess I'm doing 1-board Sunday. Hope to touch around 615-635. We'll see.
3/9/11
3/9/2011 Island Strength
Bench and Upper-Back
Raw 3-Board
135x10
185x3
225x1
295x1
335x1
360x0 Bad hand-off from myself
320x3*
275x10
WG Pulldowns
100x10
150x15
CG Pulldowns
150x22
Felt strong. Big time flare on the
360PR attempt. 320x3 was easy.
Shirted 1-board on Sunday.
3/7/11
T-Bone Strength 03/7/11
Bench Assistance
Close Grip Bench
Bar
135x10 (2 sets)
225x5 (2 sets)
315x5
365x3
405x1!WTF?! Close grip?!
Tbone Press
2 sets of 20
Triceps Pushdowns
3 sets of 10
Overhead Triceps Extensions
2 sets of 15
Easy workout. Seriously I benched 405 with a close grip?! Have no idea how that happened but it went up like nothing. I'm calling this an extremely good day in lifting terms. Due to scheduling conflicts I'll be doing back work on Thursday, shirt work on Sunday and I'll adjust from there. If I can bench 622-644 at this meet I'd be happy. As long as I don't bomb I'm great :)
Close Grip Bench
Bar
135x10 (2 sets)
225x5 (2 sets)
315x5
365x3
405x1!WTF?! Close grip?!
Tbone Press
2 sets of 20
Triceps Pushdowns
3 sets of 10
Overhead Triceps Extensions
2 sets of 15
Easy workout. Seriously I benched 405 with a close grip?! Have no idea how that happened but it went up like nothing. I'm calling this an extremely good day in lifting terms. Due to scheduling conflicts I'll be doing back work on Thursday, shirt work on Sunday and I'll adjust from there. If I can bench 622-644 at this meet I'd be happy. As long as I don't bomb I'm great :)
3/4/11
3/4/2011 Island Strength
Access Day
WG Pulldowns
100x10
130x10
150x10
170x10
180x3
CG Pulldowns
150x20 2 Sets
Band Rear Delts
3x12
BB Shrugs
135x20
185x20
225x10 2 Sets
Strength coming back strong.
WG Pulldowns
100x10
130x10
150x10
170x10
180x3
CG Pulldowns
150x20 2 Sets
Band Rear Delts
3x12
BB Shrugs
135x20
185x20
225x10 2 Sets
Strength coming back strong.
3/3/2011 Island Strength
Bench Day
Bar
135x5
185x2
225x2
275x1
Add 3-Board
315x1
Put on Frankenshirt
405x1 3-Board
465x0 2-Board
440x1 2-Board
Raw Rep-out
225x13 2-Board
225x15 3-Board
Pushdowns
2 sets of 10
2 sets of 8
Overhead Ext w/Cable
1 Set TF
Big T
Warm-up to 365x1 3-Board
Put on Super Katana
585x1 2-Board
605x1 2-Board
Raw 2-Board
225x22
Pushdowns
3 Sets of10
Strength not quite back from
being sick. Weights moved ok.
Bar
135x5
185x2
225x2
275x1
Add 3-Board
315x1
Put on Frankenshirt
405x1 3-Board
465x0 2-Board
440x1 2-Board
Raw Rep-out
225x13 2-Board
225x15 3-Board
Pushdowns
2 sets of 10
2 sets of 8
Overhead Ext w/Cable
1 Set TF
Big T
Warm-up to 365x1 3-Board
Put on Super Katana
585x1 2-Board
605x1 2-Board
Raw 2-Board
225x22
Pushdowns
3 Sets of10
Strength not quite back from
being sick. Weights moved ok.
Subscribe to:
Posts (Atom)
