10/26/2011 Island Strength

Bench Day

2-Board Press
Bar
135x5
185x3
225x3
265x3
305x3
290x3
290x3

JM Press
135x6
185x3
225x3
240x3
185x12

Hammer Curls
25x20
25x20

Pushdowns + Dbl Mini
70x10
80x10
80x10
90x10

Felt a twinge in my right bicep during
2-board presses. Did some light curls
to push blood through and got a burning
sensation I don't usually get. Iced it at
home. More in the tank for all lifts.

10/23/2011 Island Strength

Assistance Day

Speed Bench
Bar with Dbl Minis
135x6 4 Sets

4B/5B
280x2x2 (2 reps 4B, then 2 reps 5B)
320x2x2

DB Military Press
40x10
55x10*

Band-assisted Pull-ups
4x5 Green and Blue
1x5 Blue (last 2 not complete)

The Schmeck
Speed Bench w/ Dbl Minis
Bar x5
115x6
120x6 3 Sets

4B/5B
230x2x2
280x2x2 (missed last one, bad groove)

DB Military Press
40x10
55x10*

Band-assisted Pull-ups (his fav)
5x5 2-Green Bands

10/20/2011 Island Strength

Bench Day

Heavy Band Tension

Bar x10

Dbl Minis x5

2-pr Dbl Minis x5

3-pr Dbl Minis x5

4-pr Dbl Minis x5

4-pr Dbl Minis + 20lbs x5*

3-pr Dbl Minis + 90lbs x1

2-pr Dbl Minis + 90lbs x5

1-pr Dbl Minis + 180lbs x1

1-pr Dbl Minis + 90lbs x5

DB Rows

5x5 with 80's

Rolling Extensions

25x10

40x10

45x10

50x10

Green Band Push-downs

2 x 30-seconds

Big T

1-pr Dbl Minis x5

2-pr Dbl Minis x5

3-pr Dbl Minis x5

4-pr Dbl Minis x5

4-Pr Dbl Minis + 90lbs x1

4-pr Dbl Minis + 70lbs x1

4-pr Dbl Minis + 50lbs x3

3-pr Dbl Minis + 90lbs x5

2-pr Dbl Minis + 180lbs x5

1-pr Dbl Minis + 180lbs x5

Fat-Grip DB Press

Rolling Extensions

Behind Neck Extensions

The Schmeck

1-pr Dbl Minis x5

2-pr Dbl Minis x5

3-pr Dbl Minis x3

2-pr Dbl Minis + 20lbs x5

3-pr Dbl Minis x4.5

1-pr Dbl Minis x10

Fun with Rubber Bands. Lifter X

called from his Secret Lair with great news.

We may get the band back together in

the near future. Thank you Jesus.

10/16/2011 Island Strength

Accessory Day

Speed Bench

Bar with Dbl Minis

115x5

115x5

115x5

135x5

135x5

DB Military Press

30x10

40x5

45x5

30x12

Band assisted Pull-ups (1 Green)

5x5

The Schmeck

Speed Bench

Bar with Dbl Minis

115x5

115x5

115x5

135x5

135x5

DB Military Press

30x10

40x5

45x5

30x15

Band assisted Pull-ups (2 Greens)

5x5

My delts are weak! I'll incorporate

DB Presses into all my accessory days.

10/13/2011 Island Strength

Bench Day

2-ct Pause Bench

Bar

135x5

185x3

225x1

255x3

265x3 with commands

250x3

250x3

JM Press

135x6

185x6

225x6

135x15

DB Row

45x10

80x20

80x10

Rope Pushdowns

100x10

120x10

130x10

140x10

Big T

2-ct Pause Bench

315x3

340x3

305x3

305x3

JM Press

135x6

185x6

225x6

DB Press

70x8

Did some other sets, not sure...

Snatch-grip Rows

First Max Effort Day back. Went

very well. Planning to compete raw

as soon as March...

10/09/2011 Island Strength

Accessory Day

Speed Bench

Bar with double minis 3x5

115 w/Dbl Minis 2x5

135 w/Dbl Minis 3x5

4B/5B Pinky on Ring

275x3, x3

315x3, x3

Band Assisted Pull-ups

Grn/Blue 5x5

The Schmeck

Speed Bench

Bar w/Dbl Minis 1x5

115 w/Dbl Minis 5x5

4B/5B

225x3, x3

275x2, x4

Band assisted Pull-ups

Grn/Grn 5x5

First day back training. Forgot

to include DB Military Press.

10/02/2010 Island Strength

SPF Meet at Crossfit Costa Mesa.

We bombed. We'll get 'em next time...raw.