8/28/2011 Island Strength

Access Day

Floor Press superset with Rolling Extensions

After warm-up

FP 255x5, RE 45x10

FP 255x5, RE 45x10

FP 255x5, RE 45x10

FP 135x35

Cable Curls

60x5

70x5

80x4

The Schmeck

Floor Press superset with Rolling Extension

After warm-up

FP 205x5, RE 30x10

FP 205x5, RE 30x10

FP 205x5, RE 30x10

FP 135x11

Cable Curls

50x5

60x5

Wasn't feeling it. Everything

felt heavy. I'll do a light day

this Thursday and back in the

shirt...

T-Bone Strength 8/28/11

Shoulders

Standing Military Press
Worked up to 275x2 and a down set of 185x10

Behind the neck Jerks
Worked up to 255x2
205x3x3

Upright rows
3 sets of 10

3 way shoulder raises
2 sets

Abs

Surprised my belt fits me now as well as it does. Gotta continue to drop weight. I'll bench 740+ at this meet I figure, then its a big drop in weight, probably down to 242. Cant be a fat guy any longer. We shall see what happens....

8/25/2011 Island Strength

Bench Day

Bar

135x8

185x3

225x2

275x1

Add Slingshot

315x2

Add Super F-6

4-Board 405x1

2-Board 475x1* (20lb PR)

1-Board 455x1* (15lb PR)

Dbl Monster-Minis

Raw 4-Board

135x3

225x3

275x3*

305x0

205x15

1-Arm Cable Pushdowns

60x3

70x3

80x3

90x3

100x3

80x10

Band Pull-aparts

M-Minis x15 2 Sets

The Schmeck

Speed Bench

155x3 6 Sets

175x3 3 Sets

Big T

After warm-up

Put on Overkill

4-Board 585x1

3-Board 675x1

2-Board 715x1*

4-Board 765x0 right arm not quite locked

Dbl Monster Minis

Raw 4-Board

405x3*

315x12*

My Super F-6 is getting

closer to touching. I am

confident that will happen soon.

The Schmeck is back at getting

to lifting after several weeks of

family duties. Big T is getting ready

to enter 700lb Land!

8/21/2011 Island Strength

Access Day

WG Pulldowns

100x25

100x25

Band Rear Delts

Monster-Minis

3x15

JM Press

Bar

135x6

135x6

185x6

225x10*

Green Band Pushdowns

40 in 30 seconds

Cable Flyes

50x20

Cable Curls

50x30

Access Day has become a "how ya feel"

affair completely. Mostly just back and

triceps stuff. It's important that triceps

strength keeps moving up. Whether it's

high boards, pin press or isolation move-

ments.

8/18/2011 Island Strength

Bench Day

Bar

135x5

185x3

225x2

275x1

Put on slingshot

315x1

365x1*

385x0 miss

Put on Super F-6

405x1 NT easy press

425x1 NT easy press

455x1 1-Board NT OK press

465x1 1-Board Almost Touched, kind of a grinder

(Would have been 25lb PR)

CG 4-Board

315x1

275x11

Illegal Wide BP

225x6

1-Arm Pushdowns

60x10

70x10

80x10

90x3

100x3

Big Tony

405x1

Put on Slingshot

495x1*

Iron Chamber 480 Chart w/Slingshot

Illegal Wides

225x20

8/15/2011 Island Strength

Accessory Day

Strap Pull-downs
70x50
90x40

Short Bar Pull-downs
140x25

Mini Band Pull-aparts
x20
x15

T-Bone Strength 8/11/11

ME Bench

Iron Chamber 420 chart
335x6
365x4
405x3** It called for 2 hell I did 3!
385x3
335x6

Mid Level Pin Press
405x1 (5 singles)

Bottom Level Pin Press
315 to failure

Pushdowns on Cable Crossover
2 sets to failure

Pulldowns
3 sets to failure

Wrist Roller
3 sets and broke it on last set, will fix :)

Side Shoulder Raises
3 sets of 15

Getting it done, 500 raw is coming....

8/13/2011 Island Strength

Bench Day

Pin Press Hole #5 (Touching chest)

Bar

135x10

185x3

225x2

275x1

300x1*

Slingshot

315x8*

JM Press

135x10

155x10

175x10

Rope Pushdowns

50x10

60x10

70x7

Cable Crossovers

60x15

70x15

Hammer Curls

40x15

8/7/2011 Island Strength

Accessory Day

Band-Assisted Pullups
3x9
1x5

New JM Press*
135x6 5 Sets

Band Pushdowns
1 Set for 30-Seconds

1-Arm Cable Curls
40x3
50x3
60x3
70x3
80x3
90x3

Overhead Cable Extensions
120x25

The Schmeck
Band-assisted Pullups
3x7
1x5

JM Press
135x6 5 Sets

Band Pushdowns
1 x 30-Seconds

1-Arm Cable Curls
40x3
50x3
60x3
70x3

Overhead Cable Extensions
100x20

*New JM Press form is more like an
extension. Bring down half-way, throw
bar back at face and extend. Much harder
than previous form.

T-Bone Strength 8/7/11

Speed Bench

Bar
Bar+Doubled Monster Mini's
135+Doubled Monster Mini'sx5
225+Doubled Monster Mini'sx3 (3 different grips, 9 total sets)
Add Slingshot
315+Doubled Monster Mini'sx3
225+Doubled Monster Mini'sx20
225+Doubled Monster Mini'sx15

One Arm Flat Tates
4 sets of 10

Pulldowns
4 sets of 12

Halbert Raises
3 sets of 10

After food poisoning yesterday, I was actually very pleased with how strong I felt. The weights are moving very fast, much more so than usual. Did a little bit of back and rear delt work given I didn't have a chance to do my usual back session this past Friday. I really think I'm good for 200kg+ raw and I plan on taking that attempt sooner rather than later.

Bottom line: Bands Make You Strong!

8/4/2011 Coast Guard Day

Max Effort Bench

3-Board

Bar

135x5

185x2

225x3

275x1

Add 3-Board

315x1

Add Super F-6

405x1 4-Board

475x1 3-Board

505x1 3-Board*

525x0 3-Board

Raw 3-Board

335x3*

VCG Raw 3-Board

225x15

Big T

Warm-up to 455x1 3-Board

Add Overkill

585x1 4-Board

675x1 3-Board

705x1 3-Board

745x1 3-Board*

VCG Raw 3-Board

275x15

The Schmeck

Warm-up

Add 3-Board

225x2

275x0 mis-groove

275x1*

VCG Raw 3-Board

225x5

Some nice PRs today. Tony

hitting a nice 3-Board with

room to spare.

T-Bone Strength 7/31/11

Speed Bench
225x3x9 (3 different grips) +Doubled Monster Mini's
135x20+Doubled Monster Mini's
155x20+Doubled Monster Mini's

Flat One Arm Tates
4 sets of 10 each arm

One arm pushdowns
3 sets to failure

Overhead Triceps Extensions
2 sets to failure

Much different tension with the monster mini's. Gotta keep it up with the speed work, its really beneficial. Will get that 500 raw yet!