10/31/2013 Catalina Benchers

Bench Day

Opener
Bar
135x10
185x3
225x1
Put on Slingshot
315x1
Put on 50" F-6
315x2 "bounces"
365x1 Full Commands
I'll open at 374 for an easier
touch.

Raw 3-Board
355x3

Put on Slingshot
315x10
225x10

Pull-downs
150x40

Band Pull-aparts
Mini x 20

Big T
405x2 Full Range
425x2x2 3-Board

Mad Dog
315x20

Thats all I can remember. So it's
food and sleep and a little tricep
and upper-back work next week
for Tony and I.

10/27/2013 Catalina Benchers

Accessory Day

CG Incline Barbell Press
135x20, x15, x10

Tricep Complex

Band Push-downs
3 Sets

Lat Pull-downs
150x20, x15

Band Pull-aparts

Scott

CG Incline BB Press
135x5, x5, x10, x5

Band Push-downs

Lat Pull-downs

The Q

CG Incline BB Press
135 3-4 Sets

Big T

CG BB Incline Press
225x3 Sets Rest/Pause

One more bench day on Thursday, another
light "pump" workout on Sunday night. We'll
need to lift on either Tuesday or Wednesday, doing
only up to our last raw warm-up. I'm so proud to
be part of this group. Tony coming back like a lion,
Dan going from a casual lifter to the international
stage. Scott lost weight and came back in a lighter
class stronger than ever and Andrew hitting 300. Thank
all of you for sharing the vision. You are all winners.

10/26/2013 Catalina Benchers

Bench Day

Bar
135x5
185x3
225x3
275x1
Put on Slingshot
315x1
365x1
Put on SK
405x2 "Bounces"
425x1 3-Board
455x1 2-Board
465x1 1-Board*
505x0 3-Board miss

Rope Push-downs
150x20
120x10

Dan Z
Put on F-6
405x1 3-Board
425x1 2-Board
440x1 1-Board*
475x1 3-Board*

Big T
405x1
Put on Mad Dog
495x1
Put on SK
585x1 3-Board NT
675x1 2-Board
685x1 1-Board NT

Rep-Out
135x10,225x10,315x5,225x10

Scott
275x1 Full Commands
295x1 1-Board
305x1 2-Board

Two weeks out from Worlds. Some
interesting choices and situations with
shirts and attempts. Really going to be
a fun event.

T-Bone Strength 10/20/13

Close Grip Bench
Bar
135x a bunch
225x a bunch
315x a bunch
365x3x3 Super Close Grip. All Paused.
225x40

JM Press
3 sets TNF

Out. Was feeling a bit fatigued and drained going in so I just got the work done and left. Kinda laughed at getting 225x40. Apparently this is the standard for all pro NFL lineman to reach to be considered strong. So I'm as strong as an NFL lineman? No, I'm way, WAY stronger on the bench. 365 was fairly easy. May try a semi max raw on Thursday (Thinking 210-220kg). Only 3 weeks to go!

10/17/2013 Catalina Benchers

Bench Day
Bar
135x5
185x5
225x3
Put on Slingshot
315x2
365x1 3-Board
Put on SK
425x1 3-Board
455x1 3-Board
455x1 2-Board
455x0 1-Board NT
465x0 1.5-Board NT

Raw 3-Board
335x7

Rep-Out
135x31

Dan Z
Warm-up to 315x1
Put on Slingshot
365x1 3-Board
Put on F-6
425x1 3-Board
440x1 2-Board
455x1 2-Board

Tricep Complex

Raw 3-Board
335x2

Rep-Out
135x30

Big T
Warm-up to 425x1
Put on Slingshot
495x1
Put on SK
585x1 3-Board Difficult Touch
675x1 2-Board
705x1 2-Board

Raw 3-Board
425x5

Rep-Out
315 for Some

Really have some pain in my
left shoulder as I get below
2-Board level. Going to rest
it and try getting to 1-Board
and chest level.

TBone Strength 10/12/13

Upper Back Training

DB Rows
5 sets of 12 (Worked up to 185lb db)

Barbell Shrugs
5 sets of 10

Incline Rear Delt Raises Rest Pause
10x10x10 (3 rounds)

Double Underhand Band Pull Aparts
3 sets to failure

Solid Training. IPL Worlds a couple weeks away. Hoping to touch to a 2 board this week.

10/12/2013 Steve Denning

Upper-Back

Reverse-Band Bench Rows
Dbl M-Minis and Choked Blues
3 Sets of 10 superset with

CG Pull-downs
150x10,15, and 15

Criss-Cross Band RearDelts
3x 30-Sec each

Pain in left bicep since Thursdays
bench training. No more pulls
until I'm pain free.

10/10/2013 Catalina Benchers

Bench Day
Bar
135x10
185x3
225x3
Put on SK
405x2 "bounces"
475x1 3-Board
470x0 1-Board NT
455x0 1-Board NT
Problem with getting shirt seated

3-Strip 3-Board Set
315xNF
225xNF
135xNF

Tricep Complex x2

Got shirt on askew. Will pay
proper attention to set-up next
time. Strength good.

The Q
Reverse M-Mini 1-Board
315x1
335x1
355x0 Overeaching abit

3-Strip 3-Board Set
315 Rev-Band xNF
225x NF
135x NF

Had to leave early.

Scotty
Rev M-Mini 1-Board
315x1
325x0 Close
315x1

3-Strip 3-Board Set
295 Rev-Band xNF
225x NF
135x NF

Tricep Complex x1

Dan Z
315x1
Put on F-6
405x1 3-Board
425x1 3-Board
440x1 3-Board

3-Strip 3-Board Set
315x NF
225x NF
135x NF


Big T
405x1
495x1 Mad Dog
Put on SK
585x1 3-Board NT, Easy Press
615x1 3-Board
630x1 3-Board

3-Strip 3-Board Set
405x NF
315x NF
225x NF
135x NF

Good training session. No one
was super on or off. Three more
bench days before worlds.

10/6/2013 Low-End Torque

Close-grip Paused Bench
Bar
135x10185x3
225x2
250x3 3 Sets

Dead Stop JM Press
135x5
155x3 Rest/Pause Sets

Rope Curls
Supposed to be 1 Set of 50
but Tony wanted to have a
philisophical discussion on
the difference between rope
hammer curls and cheaty
cry-baby rows. Anyway, I
lost count.

Scott
CGBP
230x3 3 Sets

Dead Stop JM Press
135x3 Rest/Pause Sets

Rope Curls
1x50

Tony
CGBP
350x3 3 Sets

Dead Stop JM Press
185x3 Rest/Pause Sets

Rope Curls
Some

10/5/2013 Steve Denning

Upper Back Complex

Rev-Band Bench Rows, CG Pulldowns,
and Band Rear Delts

5 Sets of 15 (30-sec on rear delts)

In and out in less than 30-minutes.

10/3/2013 Catalina Benchers

Bench Day

Bar
135x10
185x3
225x3
275x1
Put on SR
335x1
Put on SK
405x3 bounces
475x1 3-Board
480x1 2-Board *

Tricep Death
255x12 2-Board
255x5 3-Board
255x5 4-Board

Tricep Complex x2

Scott
After warm-up
225x3
275x1
300x0

Tricep Death
225x2-B, 3-B, 4-B

Tricep Complex

The Q
After warm-up
225x3
275x1
300x1*
300x1

Big T
After warm-up
405x3*
MD Slingshot
495x1
545x0 close miss
455x5 2-Board
455x4 3-Board
455x4 4-Board

Tricep Death
315x2-Board, 3-Board, 4-Board

Tricep Complex

Andrew hitting his first raw 300lb
bench is huge. Scott nearly got 300
at his new super-slim weight was
awesome. I hit a shirted 2-Board
PR with 480 and Tony hit a raw
triple with 405. Epic.

9/29/13 Catalina Benchers

Accessory Stuff

CG Paused BP
After warm-up:
245x3x3

JM Press
155x3 Rest/Pause Sets

Rope Curls
140x50

Scott
CG Paused BP
225x3x3

JM Press
155x3 Rest/Pause Sets

Rope Curls
x50

The Q
CG Paused BP
225x3x3

JM Press
155x3 Rest/Pause Sets

Rope Curls
x50

Big Tony
CG Paused BP
345x3x3

JM Press
225x3 Rest/Pause Sets

I had to leave early and didn't
see Tony do no curls, lol.