5/29/2011 Island Strength

Accessory Day

JM Press

Bar

135x6

155x6

185x6

225x6*

Crazy Plate JM

115x15

Womacks

110x5/5

120x5/5

130x5

CG Pull-downs

140x25

1-arm cable curls

50x5

60x5

70x5

Face Pulls

110x20

Band Pull-aparts

Mini x 10 2 Sets

The Schmeck

JM Press

Bar

135x6

155x6

185x6

205x5

Crazy Plate JM

115 x 15

Womacks

80x5/5

90x5/5

100x5/5

CG Pull-downs

140x20

1-arm cable curls

50x5

60x5

70x4

Band Pull-aparts

Mini x10 2 Sets

Men At Work

T-Bone Strength 5-29-11

Lockout Training

Bar
135x5
225x3
Add 4-board
315x5
365x5
405x5
475x1
515x1
Add 5-board
565x1** PR

Speed Bench
225x3 (3 sets)
275x3 (3 sets)

JM Press
135x6
225x6 (3 sets)

Rope Pushdowns
2 sets of 15

Dann
More Complexities with barbells
Interval Training
KB Swings
Ab Training

Dann is learning quickly how barbell complexes can greatly improve one's conditioning, overall fitness, and strengthen those muscles to help one become more stable. With improved conditioning, he should be ready to strengthen his muscles when the time comes.

Really wasn't expecting to hit a big number on the 5-board or at all today. Everything felt heavy right from the get go but the weights kept going up. I'm only 35 pounds away from hitting 600+on a board which to me anyway is a huge sign. Apparently this new program is really working. To be able to handle 565 like that really was eye opening for me, and I had been busy all day so to have a busy day, come in mentally and physically fatigued and to hit a big number like that is a huge milestone. Who knows what they future may bring. Tomorrow, I go overkill....

T-Bone Strength 5-28-11

Squat and Deadlift Training

Squats
Bar
135x6
225x3
Add Box
315x3 (6 sets)

Rack Pulls for Speed
Worked up to 405 for 3 singles

Pulldowns
3 sets of 10

Dann

Did 5 different Barbell complexes

Abs

Getting there....

5/26/2011 Island Strength

Bench Day

Bar

135x5

185x2

225x2

255x1

275x1

Put on slingshot

315x1 Nearly took my head off

Put on Frankenshirt

405x1 3-Board

425x0 2-Board Too low

Slingshot

355x3

365x3

Rep-out

225x10

Rolling Extensions

40x10

50x10

Crossover Pull-downs

100x25

Big T

365x1

Put on Slingshot

405x1

445x1

495x1 3-Board

525x1 3-Board

545x1 3-Board

Rep-out

315x10

225x25

Accessory Stuff

The Schmeck

245x1* Bodyweight

135x20

Fun Stuff

5/22/2011 Island Strength

Accessory Day

Push-downs
"Ran the Stack"
60-130 @ 5 reps each

Slingshot Pushups
x 50

1-arm Cable Curls
30x5
40x5
50x5
60x5

CG Pull-downs
130x25

Wasn't feeling it but got
the blood going and felt
better when I was done.

T-Bone Strength 5-22-11

Lockout Training

Raw 4-boards (All sets done with ring finger on ring)
Warmup Full Range
Bar
135x8
225x3
Add 4-board
315x3
405x2
445x2
475x2
Add 5-board
500x2*

Close Grip 4-board (Pinky Finger on Ring)
315x8
375x6
405x4

Pushdowns
60x30 (2 sets)

Cable Crossovers
2 sets of 20

Solid Session. Really am starting to get my shit together again. Getting over a cold which random last week and I think I'm gonna get through it. All sets were pretty easy. Was fairly surprised at the 500x2 to the 5 board. Discovered a new movement for lats ironically enough which I'll demonstrate on Thursday. I think I'll go in tomorrow for some back and leg assistance to catch up and do heavy benching Thursday, regular squats and deads on Friday/Saturday (whichever day is easier for me). Once I get back on my regular routine the numbers will go up. Have been really evaluating training and know what my weaknesses are and how to address them now its all about doing so and getting my ass on the platform and proving it!

5/19/2011 Island Strength

Bench Day

Floor Press

Bar

135x5 2 Sets

185x3

225x2

275x1

290x0

275x1

Pin Hole Press

315x3

365x3

385x3

405x4 (The Schmeck told me to go 4 4)

DB Floor Press

80x12

80x15

80x12

Rolling Tricep Extensions

40x10 3 Sets

Face Pulls

110x20 2 Sets

Not seeing any positive signs

right now. BTW, the Pin Press

was maybe an inch and a half

from lockout so no big shakes on

the 405. Gotta keep pushing

forward. Big T was sick. The

Schmeck was recovering but

spotted me.

T-Bone Strength 5/16/11

Lockout Training

All done with Close Grip

Warmups
Barx20
135x8
225x3
Add 4-board
315x3 (2 sets)
385x3
425x3
445x3
465x2*
Add 5-board
485x2

Close Grip 3-board
365x5 (3 sets)

Pushdowns
4 sets of 10

Pulldowns
2 sets of 10
1 set of 5 and snap! Broke the machine!

This was a mother of a workout. Lots of volume. Really need to continue to work the lockout and get use to holding big weights again. Solid session and I'm going to continue to work this lockout towards the big goal of the 700lb barrier.

5/15/2011 Island Strength

Accessory Day

Speed Bench

Bar

Add dbl mini bands

145x3 5 Sets

Tates

25x10

40x8

60x8

Slingshot Pushups

x40

x30

Assisted Pullups (Green Band)

3 Sets of 5

Cable Curls

4 Sets of 5

After a double shift...hell yeah!!

5/12/2011 Island Strength

Bench Day

Reverse Blue Bands

Bar

Add Blue Bands fm Power Rack

135x5

185x3

225x2

275x1

315x1

355x1

Add new shirt "The Bargain Rack"

405x2

405x1

Raw 2-Board (still rev-band)

Pinky to rings

315x3

335x3

DB BP

80x8

90x8

Rolling Ext

40x10

50x10

Face Pulls

110x20

130x12

150x10

1-arm cable Pulldowns

120x15

Big T

405x1

425x1

Put on slingshot

495x1

515x1

Raw 2-Board (still rev-band)

315x3

365x3

385x3

DB BP

115x8

125x8

Rolling Ext

40x10

50x10

70x10

Did some other stuff

Very good first workout of

this cycle. We're hoping to

compete at USPA Nationals

in July.

5/08/2011 Island Strength

Accessory Day

Speed Bench

Bar

135x5 2 Sets

Add Dbl Minis

135x3 5 Sets

JM Press

135x6

185x6

215x6*

Slingshot Push-ups

x40

x30

Assisted Pull-ups (Green Band)

x6

x5

Scott S.

Speed Bench

135 w/Dbl Minis

5 Sets of 3

JM Press

135x6

185x6

Slingshot Push-ups

x27

x20

Assisted Pull-ups (2 Greens)

x5

x5

Speed is getting better,

tricep strength going up.

Pull-ups sucked for some

reason.

5/05/2011 Island Strength

Bench Day

Bench Press
Bar
135x5
185x2
205x3
255x3
135x20

T-Bone Strength 5/5/11

Cinco De Mayo Workout

Slingshot Reverse Bands
Bar
135x5
225x3
315x3
405x3
495x1
525x1 (Stopped there, no spotter didn't feel safe to go heavier)

Dumbbell Bench with new handles that weigh 15lbs/piece
65x10
115x10
135x6

Pushdowns
3 sets to failure

Left at that point. Felt really drained and tired from the weeks. Strength is way down, but I'll be back to normal here shortly. Sleep has been way down but that will get better. Overall okay workout, fond of my new dumbbell handles, they have great knurling and are really heavy duty. Will let me do a lot of heavy dumbbell rows without having a fat grip which will greatly aid grip strength. Lots of positives.

5/01/2011 Island Strength

Accessory Day

Slingshot Pushups
x45
x35
x30

JM Press
135x6
185x6
205x3

Assisted Pull-ups (green Band)
5x5

KB Rows
x35

Scott S
Slingshot Push-ups

JM Press
135x6
155x6
185x5

Assisted Pull-ups (2 Green Bands)
4x5

KB Rows
x35

JM's should come before slingshot
push-ups! Pull-up strength is coming
up nicely.

T-bone Strength 5-1-11

Speed Bench

9 sets of 3 w/225, all very fast and easy

3-board Close Grip

315x10
365x5

Barbell Triceps Extensions
3 sets of 6

Overhead Triceps Extensions
2 sets of 12

Close Grip Pulldowns
3 sets of 12

Lots of Abs

War USA!