T-Bone Strength 11/28/11

Squats n Stuff

Reverse Band Squats
Bar
135x10
225x5
315x3
405x3
495x3
545x1
585x1
405x3x3 (No Belt)

Squat Mornings (Hybrid Good Mornings with a box squat. Really tough!)
2 sets of 12

KB Swings
2 sets to failure

Tons of Abs

Cardio

Strength is coming back and my body is adjusting to the bodyweight and the weight loss while keeping up with the training I'm doing. Currently on my training days I'm having a high carb day where I will eat up to 7 meals. Other days I will eat 6 meals or fewer and keep the carbohydrate intake fairly low to medium. 585 is a nice number but not the greatest squat either. Must improve!

11/28/2011 Island Strength

Bench Accessory

Standing BB Press

Bar

115x5

135x3

155x1

135x3

Band-assisted Pull-ups

4 Sets of 3 Green

1 Set of 3 Blue

Push-downs

130x10

150x10 4 Sets

Hammer Curls

40x15

The Schmeck

Standing BB Press

Bar

115x3

135x2

155x1

165x1

135x3

Band-assisted Pull-ups

4 Sets of 3 Green/Blue

1 Set of 2 Green

Push-downs

130x10

150x10 4 Sets

Hammer Curls

40x10

T-Bone Strength 11/26/11

Shoulder's at LA Fitness in Glendora

DB Clean and Press (Each Arm)
40x10
70x8
100x5
125x5
105x15

Shoulder Press Machine
1 Plate Per Sidex10
2 Plates per sidex8
3 plates per sidex5
4 plates per sidex3
2 plates and a quarter per side x10

Rear Delt Machine Thingy (FIRST TIME IN AWHILE FOR RDMT!)
5 sets of 10

Front Pull Downs
3 sets of 10

Side Shoulder Raises
2 sets of 10

Shrugs
3 sets to failure

Bicep Curls
2 sets to failure

Abs

Getting it done. Overhead pressing is fun, loving this new challenge!

11/26/2011 Island Strength

Deads
135x5
135x5
205x3
275x1
300 3x1

205 5 Sets of 2

Palloff Press
2 Sets of 8 w/Monster Mini Band

Deadlifting is fun.

11/24/2011 Island Strength

Bench Day

2-Board Press

Bar

135x5

Add 2-Board

185x3

225x3

295x3

315x3*

295x3

Close-Grip (1-inch fm smooth) 2-Board

255x10

JM Press

135x6

205x3

DB Rows

50x10

100x10

100x5

The Schmeck

2-Board Press

Bar

135x5

185x3

225x3

265x1

225x3 3 Sets

Close-grip 2-Board

225x5

JM Press

135x6

205x3

DB Rows

70x10 3 Sets

Nice PR on 2-Board.

Happy Thanksgiving!

T-Bone Strength 11/21/11

Squats and Pulls

Rack pull from hole 1
Max Double
Bar
135x3 (2 sets)
225x3 (2 sets)
315x2 (2 sets)
405x2 (3 sets)
Add Belt
475x2 (2 sets)
500x2
365x10

Box Squats
335x2x8
355x2x2

Close Grip Pulldowns
4 sets of 10

Tons of Abs

Back to posting. If you follow me at all you've probably wondered where I've been. To be honest, my main goal right now isn't powerlifting, strongman, or olympic lifting. My goal right now is to lose weight while power training. I am going to continue to gradually go down in bodyweight to my ultimate goal of 250. I feel at 250 I could cut down to 242 without much of a hassle. I have been officially under 300 pounds for quite sometime now and it feels great. However, I still have work to do. I will continue to do raw training and see what gains I can continue to make. Right now I'm feeling good, eating 6 meals a day. I'm going to do this the right way to where when the weight comes off it will stay off. Stay tuned as I will be posting cardio training, sample diet plans I'm using at the moment, and what supplements I'm currently on.

11/20/2011 Island Strength

Bench Accessory Day

Seated DB Press

25x12

35x12

40x12

60x12

Band Assisted Pull-ups

5x5

1x12

Push-downs

100x10

120x10

150x10

150x10

The Schmeck

Seated DB Press

40x12

Band Assisted Pull-ups

5x5

1x10

Push-downs

100x10

120x10

140x10

140x10

Short and Sweet

11/19/2011 Island Strength

SSB Squats

Bar x5 2 Sets

135x5 2 Sets

185x5

205x5

SLD

135x10

155x5 2 Sets

Standing Palloff Press

Monster Mini x4

Baby steps...

11/17/2011 Island Strength

Bench Day

Heavy Bands

Dbl Minis x5

2Pr Dbl Minis x5

3Pr Dbl Minis x3

4Pr Dbl Minis x3

135+ 2Dbl Minis x3

155+ 2Dbl Minis x3

175+ 2Dbl Minis x3

Add Slingshot

205+ 2Dbl Minis x3

225+ 2Dbl Minis x3

Straight-weight

315x3

365x0

Spoon Press

25x10

35x10

45x15

DB Rows

45x10

85x15

85x5

Big T

After warm-up

115+ 4Pr Dbl Minis x3

135+ 2Pr Dbl Minis x3

225+ 2Pr Dbl Minis x3

275+ 2Pr Dbl Minis x3

Add Slingshot

315+ 2Pr Dbl Minis x2

Straight-weight

315x4

Raw Bench

315x3

365x1

405x0

Seated DB Military Press

80x6 Unsure of Sets. 4-5?

The bands were very unstable today.

4-Pr of Dbl Minis would shake at arms

length and it was kinda creepy. We decided

to work with 2-pr and that was about right.

I am not the Garfunkle to Tony's Paul Simon.

I might be the Scotty Pippen to his Michael

Jordan... Like a bridge over troubled water...

11/12/2011 Island Strength

Deadlift Day

135x5 Singles

205x3 Singles

255x3 Singles

RDL

135x10 2 Sets

A long way to go but one

workout closer.

11/10/2011 Island Strength

Bench Day

Bar

135x10

185x3

225x3

255x3

275x2

275x1

255x3

Illegal Wides

225x6

225x6

JM Press

135x6

185x6

Big T

After warm-up

315x3

365x2

365x1

345x3

Illegal Wides

315x6

315x6

DB Press

85x6

100x5

Not a great day but the

work got done and we'll be

back...it's great to see Pete

and Gus posting. Remember,

here at CIAGF's we have a simple

philosophy. Lift heavy, low reps.

Skinny Strength 11/10/11

Some sort of bench day

Pete

DB bench
35x15
40x15x2
45x15,x20
50x30*(I couldnt stop myself!), x10
55x10x2
60x10x2

close bycicle grip lat pulldown
115x12,x15
130x10x2

tricep pushdowns
50x15x4

ARMageddon ez-curlie death set
65x5
75x5
85x5
95x5
105x2

Gus

DB bench
35x15
40x16, x15
45x15x2
50x14, x20
55x10x, x12
60x10, x15

close bycicle grip lat pulldown
115x15x2
130x15x2

tricep pushdowns
50x15x4

ARMageddon ez-curlie death set
65x5
75x5
85x5
95x5
105x6x3*

Good workout tonight even though my whole entire body is thrashed from the deadlifts last night. The Goose wasnt too enthusiastic about benching free weights in the beginning due to an old shoulder injury but he had a great night of benching once he figured out his shoulder wasnt going to jump off his body and run away. All in all a fun nite and cant wait to get back in the weight room!

Skinny Strength 11/9/11

I'M BACK!! Took a break from serious lifting for a while but life without lifting is so boring. I've been training all lifts but from here on will be competing in RAW Deadlift only because I kinda have a knack for picking up heavy things :p My Edison yard has a weight room with an olympic squat rack and bench setup with decent free weights so all the ingredients are there for cooking up some boots to asses! Ive been training with a co-worker named Gustavo (aka The Goose) and he's a great lifting partner, sometimes gets the giggles and makes it difficult to stick to our routine, but is very enthusiastic about staying in shape and doing curlies for the girlies..we get along just fine.

10/31/11
ME Bench

Pete
Bench warm up
95x10
135x5
triples
155x3
165x3
175x3
185x3
195x3
205x3
215x2*
225x1* huge raw PR

Incline bench
65x10
75x10
95x10
105x10
115x10

DB rows and tricep pushdown superset
5 sets of 12

Gus
Bench
95x10
135x5
triples
155x3
165x3
175x3
185x3
195x3
205x3
215x3
225x1 (barely missed second rep)

Incline bench
65x10
75x10
95x10
105x10
115x10x2

DB row and tri-pushdown superset
5 sets of 12

11/2/11
Gus had his own squat/bench smorgasbord
my car broke down on way to lift so watched kaz videos on my phone while waiting for triple A to pick me up

11/4/11
accessory day

Pete and Gus

Speed Bench
95x15
135x10x5
155x5

lat pulldown
4 sets of 10

close grip seated shoulder press
75x10x3
85x10

Hammer curl bar
85x10x4

11/7/11
ME Bench

Pete

Bench
135x15x2
155x10
165x5
175x5x2

Seated straight bar shoulder press
60x20
alternating behind head and front shoulder press
60x15x3
70x10

Incline DB Bench
30x10
35x10
45x10

tri straight bar pushdown
50x12x4

Gus

Bench
135x20x2
155x18
165x15
175x12 & x8

Seated straight bar shoulder press
60x15
alternating behind head and front shoulder press
60x15x3
70x10

Incline DB Bench
30x10
35x10
45x10

Squats
155x10x4

11/9/11
Day of the Dead!
Pete
Deadlift warm up
135x5x3
155x5x2

hanging clean
135x5

RDLs
135x5x3
155x5x2

Heavy Deads
185x5
225x5
275x1
315x1
370x1 (current raw state record for 181 junior mens is 368!)

Gus
Squats
135x10x2
155x10x3

Deads
135x5x3
155x5x2*
225x1*

This was my first Deadlift day in almost 3 years and it felt great! 370 came up with some grunts but it was to be expected while wearing work boots with big heels on them and no belt or straps. trying to train completely raw for state so i have a shot at setting some sort of record. tonight was the goose's first deadlift workout and his form was excellent. I watched elite fts deadlift videos all last night so i felt confident in some amateur coaching and so far its gone great! we'll be lifting tomorrow due to a short work week so stay tuned for more skinny strength and goose results!

11/06/2011 Island Strength

Accessory Day

Speed Bench w/Dbl Minis

Bar 3x5

135x5 5 Sets

4B/5B (2 reps at each board)

275x2

320x2

DB Standing Press

25x10

40x5

50x5

60x5

Band Assisted Pull-ups

4 Sets of 5 (green and Blue)

1 x5 (Green)

Right bicep still a little painful.

Felt tired and weak throughout

training. I'll eat alot and be ready

for paused benches on Thursday.

11/05/2011 Island Strength

Deadlift

135 6 Singles

205 5 Singles

First training day on the deadlift. I

have set a goal of competing in a push-

pull meet next year. I'm watching

deadlift technique videos at Elitefts

and I'll find others. I am pulling in

the conventional style, feet close and

angled out with a hook grip. I tried to

do standing abs with a band but felt

nothing. Looking for a strong ab movement.

11/03/2011 Island Strength

Bench Day

Floor Press for Triples

Bar

135x10

185x3

225x3

275x3

295x2 miss 3rd, went back towards face

275x3

225x13

Rolling Ext w/Mini Band

25x10

35x10

35x10

45x10

DB Rows

40x10

70x10 4 Sets

Band Push-downs

Green Band for 1-Minute

Big T

Floor Press

After warm-up

315x3

345x3

355x3

315x5

DB Military Press

70x8 5 Sets

The Schmeck

Floor Press

After warm-up

225x3

240x3

255x3

245x2 miss 3rd

205x8

Rolling Extensions

25x10

35x10 2 Sets

40x10

DB Rows

40x10

70x10 4 Sets

I was a little off where I thought

I'd be today but still got some good

weights considering it's so early in

preparation for March. Scott looked

real good and Tony is coming down

in bodyweight and still very powerful.