Assist Day
DB Rows
100x20 2 Sets
JM Press
135x10, 155x6, 165x4
155x8, 165x6, 180x4*
DB Rear Delts
20x8 3 Sets
Push-downs
3-4 sets of 6
5/29/08
5/26/08
5-26-08 Island Strength
Bench Day
2-Board w/Dbl Small (Blue) Bands
Raw Full ROM: Bar, 135x5x2, 205x3, Put on new F-6
2-Board w/smalls: 205x3* (Same as 3-Board PR)
Raw Full ROM W/Dbl Minis
160x5*
Raw 4-Board w/Straight Weight
285x10*
Rolling Tricep Ext
40x10, 45x8 3 Sets*
Hammer Curls For My Girl
35x6, 50x2, 55x5, 35x10
Nice heavy workout. I'm going to have to go
back a ways on the full ROM BP w/minis to
see if 160x5 is a big bump or not. Tony has a
good idea I think to use boards with JM Presses.
If it works we can quantify this movement
alot better.
2-Board w/Dbl Small (Blue) Bands
Raw Full ROM: Bar, 135x5x2, 205x3, Put on new F-6
2-Board w/smalls: 205x3* (Same as 3-Board PR)
Raw Full ROM W/Dbl Minis
160x5*
Raw 4-Board w/Straight Weight
285x10*
Rolling Tricep Ext
40x10, 45x8 3 Sets*
Hammer Curls For My Girl
35x6, 50x2, 55x5, 35x10
Nice heavy workout. I'm going to have to go
back a ways on the full ROM BP w/minis to
see if 160x5 is a big bump or not. Tony has a
good idea I think to use boards with JM Presses.
If it works we can quantify this movement
alot better.
5/22/08
5/20/08
T-Bone Strength 5-19-08
I'm Back! Training at the Sheriff's Station Gym for the time being.
M.E. Bench
Raw Warmups: 135x8, 225x5, 315x3
Reverse Band Bench (Lightened Method): 135x3, 225x3, 315x3, 405x2 (All Done Raw)
Threw Rage-X On: 475x1, 500x1 (Didn't go down all the way), 495x1 (Touched and went up easy)
Full Range Raw 6RM: 305x6 Was pretty surprised by this
Raw 4-board: 385x5
KB Triceps Extensions: The Only KettleBell that we havex5 each arm 2 sets
Rolling Triceps Extensions on the Floor: 50x8 (2 sets)
Good Workout Back. Training Bench Only was really fun! When we train again I'll be focusing on assistance work and the next training day I'll focus on speed/dynamic work. I should be benching 500 soon and I should be hitting more than 400 raw in the near future (405 is gonna get smacked!)
My current long term goals are as follows:
495 bench RAW
Single Ply Bench of 600
Double Ply Bench of 800+
I fully intend on holding every USPF bench only and three lift records that exist. I'm intending on doing a couple bench only and/or three lift meets later this year. Stay Tuned for details...
M.E. Bench
Raw Warmups: 135x8, 225x5, 315x3
Reverse Band Bench (Lightened Method): 135x3, 225x3, 315x3, 405x2 (All Done Raw)
Threw Rage-X On: 475x1, 500x1 (Didn't go down all the way), 495x1 (Touched and went up easy)
Full Range Raw 6RM: 305x6 Was pretty surprised by this
Raw 4-board: 385x5
KB Triceps Extensions: The Only KettleBell that we havex5 each arm 2 sets
Rolling Triceps Extensions on the Floor: 50x8 (2 sets)
Good Workout Back. Training Bench Only was really fun! When we train again I'll be focusing on assistance work and the next training day I'll focus on speed/dynamic work. I should be benching 500 soon and I should be hitting more than 400 raw in the near future (405 is gonna get smacked!)
My current long term goals are as follows:
495 bench RAW
Single Ply Bench of 600
Double Ply Bench of 800+
I fully intend on holding every USPF bench only and three lift records that exist. I'm intending on doing a couple bench only and/or three lift meets later this year. Stay Tuned for details...
5/19/08
5-19-08 Island Strength
Bench Day
2-Board w/Dbl Minis
Raw Full ROM: Bar, 135x5, 225x3, Put on new F-6
2-Board: 220x3* Too Easy, 230x3* Still Easy
Raw Full ROM Bench
230x7*
Raw 4-Board
295x6*
Rolling Tricep Ext
30x10, 45x6* 4 Sets
Hammer Curls
30x10, 50x8*
PRs R Kool and so am I cuz
I A Bench Speshulis.
2-Board w/Dbl Minis
Raw Full ROM: Bar, 135x5, 225x3, Put on new F-6
2-Board: 220x3* Too Easy, 230x3* Still Easy
Raw Full ROM Bench
230x7*
Raw 4-Board
295x6*
Rolling Tricep Ext
30x10, 45x6* 4 Sets
Hammer Curls
30x10, 50x8*
PRs R Kool and so am I cuz
I A Bench Speshulis.
5/16/08
5-16-08 Island Strength
Assist Day
Elbows-out KB Rows
53lbs x12 3 Sets
Superset with
Pull-downs to chest w/Blue Band
4 Sets of 10
JM Press
135x10, 155x10, 165x10
Got it done.
Elbows-out KB Rows
53lbs x12 3 Sets
Superset with
Pull-downs to chest w/Blue Band
4 Sets of 10
JM Press
135x10, 155x10, 165x10
Got it done.
5/12/08
5-12-08 Island Strength
Bench Day
Raw 3-Board Press
Full ROM Bar, 135x5 2 Sets, 225x3,
3-Board: 275x1, 315x2* miss 3rd rep
Illegal Wides
230x6*
Reverse-Band BP (Blue Bands)
295x7, 275x10
Raw 4-Board Press
295x5, 275x10
Incline Tates
50x5 3 Sets
Hammer Curls
30x10, 40x5, 50x6*
Missed 315x3 raw again! 2 reps instead of one but
bloody hell! Would have made 3 if Tony had been there.
We'll get that worked out.
Illegal wide PR was easy and a bit of a surprise.
I'm alot stronger! Sweet.
Raw 3-Board Press
Full ROM Bar, 135x5 2 Sets, 225x3,
3-Board: 275x1, 315x2* miss 3rd rep
Illegal Wides
230x6*
Reverse-Band BP (Blue Bands)
295x7, 275x10
Raw 4-Board Press
295x5, 275x10
Incline Tates
50x5 3 Sets
Hammer Curls
30x10, 40x5, 50x6*
Missed 315x3 raw again! 2 reps instead of one but
bloody hell! Would have made 3 if Tony had been there.
We'll get that worked out.
Illegal wide PR was easy and a bit of a surprise.
I'm alot stronger! Sweet.
5/8/08
5-08-08 Island Strength
Assist Day
DB Rows
100x25*, 100x12, 100x6
Pull-Downs
5x5
JM Press
135x8, 155x6, 175x5*, 135x15*
High rep rows are TOUGH! Working out at
the Sheriff's Gym since our only commercial
gym went belly up. The PR Train Keeps
Rollin! You Bench Ya.
DB Rows
100x25*, 100x12, 100x6
Pull-Downs
5x5
JM Press
135x8, 155x6, 175x5*, 135x15*
High rep rows are TOUGH! Working out at
the Sheriff's Gym since our only commercial
gym went belly up. The PR Train Keeps
Rollin! You Bench Ya.
5/5/08
T-Bone Strength 5-5-08
Cinco De Mayo Bench Workout!
Raw Warm-ups: Barx12, 135x5, 225x3, 315x1, and then the PR of PR's 400 POUNDS RAW!!!!!!!X1 AND IT WAS EASY!
Threw Shirt On w/doubled blue bands on 3-boards: 135x3, 185x3, 205x3, 225x3, 305x3 and these were all easy
Doubled Mini Bench Raw: 235x6 went up fairly easy
Rolling Triceps: 50x12, 60x10, 70x8
Solid all around workout and I finally hit a very long term goal of a 400lb raw bench which I'm still on cloud 9 about. New goal is to hit 455 raw which will be a long ways off but its doable. I really believe 500 is very obtainable now. Really pleased with my workout tonight. Its my last max effort bench workout at the casino gym given its basically dead but I'll be training there til its dead and if/when I'm given the ok to train at the Sheriffs Station then I'll do some more hardcore training. Until then I'll be doing assistance exercises with a couple heavy days thrown in there.
Raw Warm-ups: Barx12, 135x5, 225x3, 315x1, and then the PR of PR's 400 POUNDS RAW!!!!!!!X1 AND IT WAS EASY!
Threw Shirt On w/doubled blue bands on 3-boards: 135x3, 185x3, 205x3, 225x3, 305x3 and these were all easy
Doubled Mini Bench Raw: 235x6 went up fairly easy
Rolling Triceps: 50x12, 60x10, 70x8
Solid all around workout and I finally hit a very long term goal of a 400lb raw bench which I'm still on cloud 9 about. New goal is to hit 455 raw which will be a long ways off but its doable. I really believe 500 is very obtainable now. Really pleased with my workout tonight. Its my last max effort bench workout at the casino gym given its basically dead but I'll be training there til its dead and if/when I'm given the ok to train at the Sheriffs Station then I'll do some more hardcore training. Until then I'll be doing assistance exercises with a couple heavy days thrown in there.
5-05-08 Island Strength
Bench Day
1st things 1st. Congradulations to Big Tony for hitting a raw 400lbs bench. And
it looked easy! Well deserved.
3 Board Press w/Dbl Blue Bands
Raw, full ROM: Bar, 135x5, 225x3, Put on New F-6
3-Board w/Blues: Bar, 185x3, 205x3*
Raw Bench Press w/Dbl Minis
145x7* (This was a 6RM and I added 1 to grow on)
Raw 4-Board w/Dbl Minis
195x5*
Rolling Extensions
35x10, 40x10 3 Sets*
Hammer Curls
40x8 3 Sets
Great workout. PRs on everything. I'm no where near peaked
out. This is a basic strength routine. Looking for some nice
PRs when I test my Comp Bench again.
The Casino Gym is dead. Long live Avalon Public
Safety Gym!
1st things 1st. Congradulations to Big Tony for hitting a raw 400lbs bench. And
it looked easy! Well deserved.
3 Board Press w/Dbl Blue Bands
Raw, full ROM: Bar, 135x5, 225x3, Put on New F-6
3-Board w/Blues: Bar, 185x3, 205x3*
Raw Bench Press w/Dbl Minis
145x7* (This was a 6RM and I added 1 to grow on)
Raw 4-Board w/Dbl Minis
195x5*
Rolling Extensions
35x10, 40x10 3 Sets*
Hammer Curls
40x8 3 Sets
Great workout. PRs on everything. I'm no where near peaked
out. This is a basic strength routine. Looking for some nice
PRs when I test my Comp Bench again.
The Casino Gym is dead. Long live Avalon Public
Safety Gym!
5/2/08
T-Bone Strength 5-2-08
With Only 6 More Days Until The Casino Gym Closes, I did Accessory Work!
Lat Pulldowns: 5 sets of 10
Chest Supported Rows: 3 platesx15, 4 platesx10, 5 platesx8, 6 platesx4
Seated Dumbbell Shoulder Presses: 50x15, 75x10, 80x8
Skull Crushers: 4 sets of 8
Going to take it easy these next couple of days and probably just rest. I fully intend this Monday on attempting 400 raw and I pray I get it. I feel and visualize that I can, all I need to do is just to do it!
Lat Pulldowns: 5 sets of 10
Chest Supported Rows: 3 platesx15, 4 platesx10, 5 platesx8, 6 platesx4
Seated Dumbbell Shoulder Presses: 50x15, 75x10, 80x8
Skull Crushers: 4 sets of 8
Going to take it easy these next couple of days and probably just rest. I fully intend this Monday on attempting 400 raw and I pray I get it. I feel and visualize that I can, all I need to do is just to do it!
5/1/08
4-30-08 Island Strength
Bench Assist
Chest-Supported Row
5x5: 180x5 top set, 145x5 4 Sets various grips
W/G Pull-downs w/Straight Weight
5x5: Working up to a heavy 5
Incline Tates
35x10, 45x10
I wussed out at this point. Low energy from
rushing around the mainland all day and not
eating. However, I feel some big PRs coming
for Monday.
A slight change of routine:
Alternating super-mini bands, small bands,
and straight-weight on my ME Board Press.
And hitting the triceps like a dog after a bone!
Chest-Supported Row
5x5: 180x5 top set, 145x5 4 Sets various grips
W/G Pull-downs w/Straight Weight
5x5: Working up to a heavy 5
Incline Tates
35x10, 45x10
I wussed out at this point. Low energy from
rushing around the mainland all day and not
eating. However, I feel some big PRs coming
for Monday.
A slight change of routine:
Alternating super-mini bands, small bands,
and straight-weight on my ME Board Press.
And hitting the triceps like a dog after a bone!
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