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.