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  #1171  
Old 03-03-2009, 01:24 AM
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superbilt superbilt is offline
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3.2.09 Squat ( 2 hours later)

Squat-
135x5
225x3
275x3
315x3
345x7 (ties pr)

Stone trainer (54 inch)
120x5
145x5
170x5

SSQ stepups-
115x8
125x8
135x8

ssq calf raise-
335x12
355x12
375x12

Donkey calf raise-
135x15
180x15
205x16

*Was not happy with first session. For some reason I had no energy and was stronger 2 hours after the end of the first lol. I will take it.
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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
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  #1172  
Old 03-05-2009, 02:25 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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3.4.09 ME Bench

Reverse Band bench-
225x5
275x3
315x3
355x3
385x1
410x1
435x5 sec hold
385x2

OH bb ext-
115x8
130x8
140x8

Elbows out ext-
50s x 12
55s x 12
60s x 10

BB rows-
225x8
245x8
265x8
285x8

Seated db cleans-
50s x 8
50s x 8
50s x 8

*decent day not great. Reverse band benches sucked. My right pec/shoulder bothered me once it got heavy. Also, I need to get my groove back on benching. All the assistance was good tho. I am going to stick to a program and be rid of my training ADD.
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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
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  #1173  
Old 03-05-2009, 11:33 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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3.5.09 DE Squat

Box Squat ( 13 inch)
255+ mini above knees 9x2

RDL-
225x8
265x8
295x8
315x8

RC Situp ( 3 sec pause)
135x10
145x10
155x10

Seated goodmornings-
95x12
115x12
135x12
155x12

Knee outs-
mini x 15
2mini x 15
2mini x 15

1 arm planks (switch arm ever 10 sec)
3 x 60 sec

*very pleased with the way things went today. Really focused on technique on box squats and they went well.
__________________
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
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  #1174  
Old 03-06-2009, 10:51 PM
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superbilt superbilt is offline
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3/6/09 Snatch

Snatch-
75x3
105x3
125x3
145x3
155x3 (ties pr)

Farmers walks (turn at 50)
165 (330) x 100ft
195 (390) x 100ft
195 (390) x 100ft

Farmer DL and hold- 390x30sec

BHB shrugs-
335x15
360x15
380x15 (pr)

Standing rockies-
50x10
52.5x10 (pr)
55x10 (pr)

Pullups-
12
11
10

*good day. I think 155x3 snatch ties an all time pr but it was much more explosive I felt like I can launch the thing into orbit. Farmers went well that is more than I weigh in each hand right now I am about 193. K.I.S.S. works well. I have been adding 5lbs to my snatch and 20 to the farmers each week and it is working well.
__________________
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
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  #1175  
Old 03-07-2009, 02:01 AM
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Your upper back has to be absolutely trashed after this workout!

BTW, I was watching some of your other videos, for some reason the "200lb atlas stone for 2reps" cracked me up....it seemed like you were embarrassed to be working out/filming yourself outside....after you turn on the camera you get over to the atlas pretty quick and when you are done you rush back to the camera....I dunno...may be nothing but I found it amusing in a good way.
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  #1176  
Old 03-07-2009, 08:50 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
Your upper back has to be absolutely trashed after this workout!

BTW, I was watching some of your other videos, for some reason the "200lb atlas stone for 2reps" cracked me up....it seemed like you were embarrassed to be working out/filming yourself outside....after you turn on the camera you get over to the atlas pretty quick and when you are done you rush back to the camera....I dunno...may be nothing but I found it amusing in a good way.

LOL. Actually I ran over to it only because I use my cell phone to take videos and if the video runs longer than 45 seconds I can not send it to youtube. Actually my upper back never gets trashed because I pretty much work it one way or another 4-5 times a week. The lats/traps/upper back recover very quickly. Farmers were moderately heavy, bhb shrugs were light and bw pullups are a joke I have done chins with 110x3 before. I worked my back again today.
__________________
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; 03-07-2009 at 09:01 PM.
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  #1177  
Old 03-07-2009, 08:55 PM
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superbilt superbilt is offline
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3/7/09 Power Clean/Back

Power Cleans- up to 215x1 and felt weak

Axle power cleans-
107x5
147x5
177x6

Chins (neutral grip)
45x6
55x6
65x6

Db rows-
125x6
145x6
165x6 (pr i think)

BB shrugs-
405x10
445x10
485x10

Lying neck raises-
10x20
15x20
20x20 (pr)

*started out with bb power cleans and they felt crappy so I switched to axle once I realized 215 was heavy. I should have went for 7 at 177 on the axle that would have tied a pr but I did not realize it.
__________________
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; 03-07-2009 at 08:59 PM.
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  #1178  
Old 03-08-2009, 07:30 PM
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3/8/09 OH

Tri bar oh press (clean 1st)
80x8
110x5
140x5
160x5
180x9 (pr)

Inc DB press (palms in) (thick db)
75x8
80x8
80x9

Lying db tri ext-
70x10
75x10 (pr)
75x10

Front raise (tri bar) ss band face pulls
50x15/green x 15
55x15/green x 15
55x15/green x 15

*pretty good today. Prs is what is all about.
__________________
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
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  #1179  
Old 03-09-2009, 10:59 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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3/9/09 Squat

Squats-
135x5,5
225x3
275x3
315x3
340x1
365x6 (pr) (sweet)

ATG olympic squats-
225x8
235x8

Stone trainer- (54 inch)
125x5
150x5
175x4

Glute ham raise (natural)
8
8
8

Situps (str8 leg) (5 sec neg)(weight on forehead)
10x10
20x10
25x10
25x10

Knee outs-
2mini x 16
2mini x 16

*awesome day. Squats were strong and nice and deep. For the first time in a long time I felt great squatting. I am sticking with Chucks for squats.
__________________
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
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  #1180  
Old 03-11-2009, 10:01 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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3/11/09 Clean

Axle Clean-
67x5
107x3
147x3
167x3
187x5 (pr)

Db rows-
130x6
150x6
170x9 (pr)
http://www.youtube.com/watch?v=EsrbuIS6Dsw

Pullups (50 rep set)
15+10+10+6+5+4

Db hammer curls-
50x10
60x10
65x10

HLR-
12
12
12

*awesome day on just about everything. I did axle and db rows 4 days ago and still hit prs. I could not be any happier with my results over the last 2 weeks. This is the best program I have done in years if not ever.

Current Split
Sun- Log Oh Day
Mon- Squat
Wed- Axle Clean
Thur- Bench
Fri- DL
Sat- Snatch
__________________
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
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