ABCbodybuilding - View Single Post - The return of Superbilt
View Single Post
  #1540  
Old 02-03-2010, 08:56 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,081
Default

2/3/10 Log Wv 4 Wk 1 5-3-1

1) Log-
55x5
97x5
137x5
177x3
207x3
232x1
252xno thanks
212x6 (pr but way to tough cuz of wasted energy prior)

2) Axle Cleans-
160x5
165x5
170x5

3a)Seated bb milt-
135x10
140x10
145x10
150x10
155x10

1 min rest in between

3b) Pullups-
bw x 10
bw x 10
bw x 10
bw x 10
bw x 11

4a) Oh bb ext-
125x10
130x10
135x10

rest 1 min

4b) Hammer curls (tribar)
115x10
120x10
130x10

Grippers-
150x5,5,5

Plate crucifx holds-
10s x 30sec

*Was planning on working up to a log 1rm but didn't feel it today. So I ended my deload and starting wave 4 wk 1 of 5-3-1. Instead of adding 5lbs like I normally do to the log and bench I will add 10lbs this time around because I have been hitting a lot of reps each week. The hardest part of the axle clean and press is the clean for me so I threw in some sets of axle cleans. I am mentally impaired on how to continental clean it plus I have no belly so that does not help so I have to power clean the axle everytime. I liked alternated seated bb milt with pullups it was quite the shoulder/upper back pump. I am improving on the grippers nicely, but my left hand is still weaker than right which is natural.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727

Last edited by superbilt; 02-03-2010 at 09:02 PM.
Reply With Quote