Big Bench Day
Warm Ups up to 315x1
Put on Super Katana and used 2-board
455x1 Easy Press brought it down way too far
475x1 Very Easy Press got it in the right groove
500x1 Smoke Show
Raw 4-boards
315x5
365x5 (3 sets)
315x10
Tate Press
40x8 (2 sets)
55x5 (2 sets)
Feeling Strong! I fully intend on smoking 500 plus at the Venice Meet. I mean 500 blew up like an empty bar. Next week I plan on bringing in my video camera and getting it on film. So far so good. Bench Only is fun as hell!
Thursday, August 20, 2009
Thursday, July 30, 2009
Tbone Strength 7/30/09
High Volume/Speed Workout
Bench with Quad Mini's
Warm-ups: Barx20
Double Mini'sx10
Quad Mini'sx8
135+Quad Mini'sx3
205+Quad Mini'sx1 (This honestly felt like 585 at the top it was unreal)
165+Quad Minisx3 12 sets I started with a close grip and moved out one finger after 3 sets of 3
DB Bench: 85x30, 100x17
Floor Rolling Triceps: 3 sets of 12 w/50's
Pulldowns to Chest: 3 sets of 15
Superset with Vogelpohl Pulldowns: 3 sets of 15
Side Shoulder Laterals: One Mega set 8-1, start doing 8 reps per arm, then do 7 all the way down to 1 w/25's
Quad Mini's add unbelievable tension at the top. I was shocked at how heavy it was with 205 on it. I'm sure I could do 225 with quad mini's but its unbelievably heavy and the tension is just unreal. I wanted to get in a very high volume workout and I think I accomplished that. After I did the 12 sets of 3 I hit 315 for a single straight weight and it felt like an empty bar it was really funny. Solid session all around really...
Bench with Quad Mini's
Warm-ups: Barx20
Double Mini'sx10
Quad Mini'sx8
135+Quad Mini'sx3
205+Quad Mini'sx1 (This honestly felt like 585 at the top it was unreal)
165+Quad Minisx3 12 sets I started with a close grip and moved out one finger after 3 sets of 3
DB Bench: 85x30, 100x17
Floor Rolling Triceps: 3 sets of 12 w/50's
Pulldowns to Chest: 3 sets of 15
Superset with Vogelpohl Pulldowns: 3 sets of 15
Side Shoulder Laterals: One Mega set 8-1, start doing 8 reps per arm, then do 7 all the way down to 1 w/25's
Quad Mini's add unbelievable tension at the top. I was shocked at how heavy it was with 205 on it. I'm sure I could do 225 with quad mini's but its unbelievably heavy and the tension is just unreal. I wanted to get in a very high volume workout and I think I accomplished that. After I did the 12 sets of 3 I hit 315 for a single straight weight and it felt like an empty bar it was really funny. Solid session all around really...
Monday, July 27, 2009
Tbone Strength 7/27/09
M.E. Bench
Warmed up to 235x8
Raw Competition Set up:
295x6
315x4
350x2
330x3
295x6
5-board Close Grip
315x5
365x5 2 sets
Face Pulls
4 sets of 10
Pulldowns
4 sets of 10
DB Bench
2 sets of 40 (40lb dumbbell)
Plate Raises
2 sets of 8
Pretty good session overall. Started the Iron Chamber workout. The weights weren't difficult at all, in fact they were all fairly easy. I really am curious to what my raw bench max is, it has to be around the 425 mark I would say. Being a bench only guy is pretty fun so far. Did a very high set of dumbbell benches which were also very easy just for hypertrophy work. So far my prep for the September 13th meet is going very well!
Warmed up to 235x8
Raw Competition Set up:
295x6
315x4
350x2
330x3
295x6
5-board Close Grip
315x5
365x5 2 sets
Face Pulls
4 sets of 10
Pulldowns
4 sets of 10
DB Bench
2 sets of 40 (40lb dumbbell)
Plate Raises
2 sets of 8
Pretty good session overall. Started the Iron Chamber workout. The weights weren't difficult at all, in fact they were all fairly easy. I really am curious to what my raw bench max is, it has to be around the 425 mark I would say. Being a bench only guy is pretty fun so far. Did a very high set of dumbbell benches which were also very easy just for hypertrophy work. So far my prep for the September 13th meet is going very well!
Tuesday, July 21, 2009
Tbone Strength 7/20/09
Hepburn Routine
7 singles with 345 All Pretty Easy not too difficult although I did start to fatigue around the 7th set so Steve recommended I stop there although I'm more than certain I could hit an 8th set if not a 10th set
3 sets of 5 with 295 again nothing to difficult. I'm fairly proud of myself as I'm now on a consistent basis doing reps with weights around 300 in the 5-10 rep range. In a few weeks I'd be interested in testing my raw bench as I haven't been in a shirt in quite sometime.
Rolling Extensions 3 sets of 8, 1 set of 4+a good laugh.
Pulldowns with side grips: 1 set of 10, 2 sets of 15 with stack.
Shoulder Laterals: 3 sets of 8
Solid session all around. I've noticed since I've been back training on the island my back feels much thicker and stronger as do I overall. Being a bench only guy isn't so bad. I'll be back in my shirt in the next couple of weeks as I have to start getting ready for the September 12th meet. It'll be interesting to see what I can hit. I fully plan on hitting 500 at this meet and maybe go as high as 523 but if I were to guess an opener at this point I'd have to go with 473 but as the training in the shirt changes it could go lower or much higher. I'm fully planning on smashing 501 at this meet, given this is a fun meet I'm doing as I'm only going to do bench only I think I'm going to go a little nuts but I plan on getting 501 more than anything!
7 singles with 345 All Pretty Easy not too difficult although I did start to fatigue around the 7th set so Steve recommended I stop there although I'm more than certain I could hit an 8th set if not a 10th set
3 sets of 5 with 295 again nothing to difficult. I'm fairly proud of myself as I'm now on a consistent basis doing reps with weights around 300 in the 5-10 rep range. In a few weeks I'd be interested in testing my raw bench as I haven't been in a shirt in quite sometime.
Rolling Extensions 3 sets of 8, 1 set of 4+a good laugh.
Pulldowns with side grips: 1 set of 10, 2 sets of 15 with stack.
Shoulder Laterals: 3 sets of 8
Solid session all around. I've noticed since I've been back training on the island my back feels much thicker and stronger as do I overall. Being a bench only guy isn't so bad. I'll be back in my shirt in the next couple of weeks as I have to start getting ready for the September 12th meet. It'll be interesting to see what I can hit. I fully plan on hitting 500 at this meet and maybe go as high as 523 but if I were to guess an opener at this point I'd have to go with 473 but as the training in the shirt changes it could go lower or much higher. I'm fully planning on smashing 501 at this meet, given this is a fun meet I'm doing as I'm only going to do bench only I think I'm going to go a little nuts but I plan on getting 501 more than anything!
Friday, July 10, 2009
7/9/09 Tbone Strength
Bench Stuff
Reverse Band Raw 4board
135xsomething
225x3
315x3
365x3?
410x1
430x1
455x1
475x1
500x1*Big PR
405x15
Island Press Extension (Extremely Difficult!)
115x8
125x8 (2 sets)
135x5
Reverse Band Set Up Pulldown: 1 set of something
Oarps: 2 sets of 30
Solid session. I forgot how much fun training with Steve is. Hit some solid numbers. 500 raw was pretty sweet. I think I can hit at least 515 (I'll try it next time). I'm gonna hit some shirted boards Monday and do some fun stuff on Saturday. UFC 100 Baby!!!!
Reverse Band Raw 4board
135xsomething
225x3
315x3
365x3?
410x1
430x1
455x1
475x1
500x1*Big PR
405x15
Island Press Extension (Extremely Difficult!)
115x8
125x8 (2 sets)
135x5
Reverse Band Set Up Pulldown: 1 set of something
Oarps: 2 sets of 30
Solid session. I forgot how much fun training with Steve is. Hit some solid numbers. 500 raw was pretty sweet. I think I can hit at least 515 (I'll try it next time). I'm gonna hit some shirted boards Monday and do some fun stuff on Saturday. UFC 100 Baby!!!!
Monday, July 6, 2009
Tbone Strength USPF Nationals Write Up
Not my best day I can admit, but it wasn't without controversy.
I weighed in at 300.8 and the cut was way easy. I didn't spend a single minute in a sauna and through reading several legitimate articles on proper weight cutting, I was able to go from about 318 to 300.8 no problem. If anything I made weight too early. To my surprise, re-hydrating wasn't as difficult as I had thought. Almost immediately after I weighed in and gave my openers, I downed a half gallon of Gatorade and a container of Pedialyte. I ate and drank copious amounts of food and liquids and put back on the weight I cut fairly easily. I felt strong going into the meet, until I saw the judging...
The judging was incredibly poor and inconsistent. If you were a USPF official lifting at this meet, you could squat as high as you wanted and make a lift, however if anybody else tried to do the same lift, they were red lighted. It is common knowledge that the USPF is a very strict federation but in most cases they are usually very fair and call it right down the middle; however, they judging was incredibly inconsistent. After I watched lifter after lifter bomb out on day one I knew I had to really go deep in order to get depth on my squat. It was my biggest worry; and I knew if I made a single squat, the bench and deadlift were in the bag.
I opened with a stupid easy 562 on the squat to make sure I could A) Hit Depth in my suit and B) Continue to work my way up to my goal squat of the meet of 661-677. My opener I had my belt way too tight. I couldn't breathe and going down I couldn't feel my legs so I had the spotters take the weight. My second attempt I go down WAY below parallel and get one white light, two reds. Third attempt I go way down and I have pictures to prove how deep I was and I came right up. Again 2 reds, 1 white. I asked the judges why they red lighted me they said I didn't go low enough and one judge actually told me I double bent my knees on the squat. How in the hell could I have done that? Not only is that stupid but its incredibly dangerous and I wouldn't do that and the video which I'll put up later after I edit it shows CLEARLY that I didn't double dip my knees nor was my squat high. 562 was a joke weight it really was, it was stupid easy and I got red lighted for it. So I bombed out.
Charles Bailey is one of the coolest guys I've met in the sport to date. Guy calls it like it is, a real straight shooter. He bombed out because of you guessed it, questionable judging. Thad Coleman, big, strong, and really funny guy bombed out, because of judging. Mark Bell is one hilarious guy and the Super Training crew were nothing but class acts as was all of my fellow competitors that I met, both new and old. Mike Womack was there also (947 single ply bencher) and I got a copy of his training DVD that he gave me. Really good guy, I hope he gets a grand on the bench. Very articulate guy and really taught me a lot about benching in the couple of hours I bent his ear for information. Ken Anderson of Anderson Powerlifting is the reason why Titan gear is the best gear out right now, stand up guy, great prices, and runs his business right. I fully intend to go 100% Titan gear after talking to him and after using my Super Katana.
I fully intend to compete August 1st at the USPF Push-Pull meet in order to redeem myself. I'm obsessed with being an official 500 pound bencher. Its a very doable weight and I think I can hit around 523 sometime soon.
Meet highlights included:
Good: Watching Mark Bell attempt 800+ on the bench twice
Seeing Dave Muro pull 750 at 220 with ease! It looked like he could of tripled it!
Lance Karabel's 931 squat that looked like an empty bar.
Meeting a lot of great lifters and learning a lot of new training methods and learning a lot of about supplements and dieting.
Bad: Seeing a lot of good lifters, make legit lifts and get turned down by highly questionable judging.
Having the Air Conditioner in our room catch fire!!!!
I'll be getting in the gym tomorrow to do a semi-high rep bench workout. I'll be going to the island for awhile on Wednesday or Thursday. It'll be good to train with Steve again.
Steve wanna watch the Mike Womack training DVD together? I think it will be worth the watch!!
I weighed in at 300.8 and the cut was way easy. I didn't spend a single minute in a sauna and through reading several legitimate articles on proper weight cutting, I was able to go from about 318 to 300.8 no problem. If anything I made weight too early. To my surprise, re-hydrating wasn't as difficult as I had thought. Almost immediately after I weighed in and gave my openers, I downed a half gallon of Gatorade and a container of Pedialyte. I ate and drank copious amounts of food and liquids and put back on the weight I cut fairly easily. I felt strong going into the meet, until I saw the judging...
The judging was incredibly poor and inconsistent. If you were a USPF official lifting at this meet, you could squat as high as you wanted and make a lift, however if anybody else tried to do the same lift, they were red lighted. It is common knowledge that the USPF is a very strict federation but in most cases they are usually very fair and call it right down the middle; however, they judging was incredibly inconsistent. After I watched lifter after lifter bomb out on day one I knew I had to really go deep in order to get depth on my squat. It was my biggest worry; and I knew if I made a single squat, the bench and deadlift were in the bag.
I opened with a stupid easy 562 on the squat to make sure I could A) Hit Depth in my suit and B) Continue to work my way up to my goal squat of the meet of 661-677. My opener I had my belt way too tight. I couldn't breathe and going down I couldn't feel my legs so I had the spotters take the weight. My second attempt I go down WAY below parallel and get one white light, two reds. Third attempt I go way down and I have pictures to prove how deep I was and I came right up. Again 2 reds, 1 white. I asked the judges why they red lighted me they said I didn't go low enough and one judge actually told me I double bent my knees on the squat. How in the hell could I have done that? Not only is that stupid but its incredibly dangerous and I wouldn't do that and the video which I'll put up later after I edit it shows CLEARLY that I didn't double dip my knees nor was my squat high. 562 was a joke weight it really was, it was stupid easy and I got red lighted for it. So I bombed out.
Charles Bailey is one of the coolest guys I've met in the sport to date. Guy calls it like it is, a real straight shooter. He bombed out because of you guessed it, questionable judging. Thad Coleman, big, strong, and really funny guy bombed out, because of judging. Mark Bell is one hilarious guy and the Super Training crew were nothing but class acts as was all of my fellow competitors that I met, both new and old. Mike Womack was there also (947 single ply bencher) and I got a copy of his training DVD that he gave me. Really good guy, I hope he gets a grand on the bench. Very articulate guy and really taught me a lot about benching in the couple of hours I bent his ear for information. Ken Anderson of Anderson Powerlifting is the reason why Titan gear is the best gear out right now, stand up guy, great prices, and runs his business right. I fully intend to go 100% Titan gear after talking to him and after using my Super Katana.
I fully intend to compete August 1st at the USPF Push-Pull meet in order to redeem myself. I'm obsessed with being an official 500 pound bencher. Its a very doable weight and I think I can hit around 523 sometime soon.
Meet highlights included:
Good: Watching Mark Bell attempt 800+ on the bench twice
Seeing Dave Muro pull 750 at 220 with ease! It looked like he could of tripled it!
Lance Karabel's 931 squat that looked like an empty bar.
Meeting a lot of great lifters and learning a lot of new training methods and learning a lot of about supplements and dieting.
Bad: Seeing a lot of good lifters, make legit lifts and get turned down by highly questionable judging.
Having the Air Conditioner in our room catch fire!!!!
I'll be getting in the gym tomorrow to do a semi-high rep bench workout. I'll be going to the island for awhile on Wednesday or Thursday. It'll be good to train with Steve again.
Steve wanna watch the Mike Womack training DVD together? I think it will be worth the watch!!
Friday, July 3, 2009
Tbone Strength at USPF Nationals
Weighed in at 300.8 and have been eating and drinking since. I feel really good and strong and should be ready for tomorrow. Judging has been REALLY STRICT so I have to just make sure I get depth with my opener and then go from there.
I'll be updating as best as I can. LOTS OF BOMB OUTS DAY ONE FROM WHAT I SAW!!!
I'll be updating as best as I can. LOTS OF BOMB OUTS DAY ONE FROM WHAT I SAW!!!
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