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.