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  #1191  
Old 03-21-2009, 07:47 PM
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3/21/09 Snatch

Snatch-
75x5
100x3
120x3
140x1
155x5 (pr)

Pullups (ng)
50x6
65x6
80x6 (pr)

BB shrugs ss neck raises-
425x10/25x20
465x10/30x20
505x12/30x20

Seated calf raises ss bhb static holds
150x25/315x15sec
165x25/335x15sec
175x30/355x10sec

*Getting much better at the snatch. Wanted 7 on pullups but 6 was hard. bw (193)+80 x 6 is not too bad tho. Back was pretty sore today tho.
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Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
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  #1192  
Old 03-22-2009, 07:30 PM
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3.22.09 Log/delts

Log (clean 1st)
55x8
97x5
132x4
162x2
187x1
207x3 (pr) (blah)

Log (clean 1st) (strict)
147x8
157x8
167x7 (4 strict, 3 push)

Tri-bar front raise ss band face pulls-
60x15/green x 16
65x15/green x 16
65x15/green x 20 (pr)

Side db laterals-
40s x 12
40s x 10 (db broke apart lol)
40s x 12

*decent day. I wanted more reps on the log I attempted a 4th at 207 but my legs felt rubbery.
__________________
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!!
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  #1193  
Old 03-22-2009, 07:41 PM
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Progress report

My first 3 week cycle on a modified 5-3-1 program. Results listed below.

Squat- Traing max 405 Actual Max(480)
345x7 (pr)
365x6 (pr)
385x4 (pr)

Axle Clean- TM-210 ( 230?)
177x6
187x5 (pr)
197x3 (pr)

Bench- TM- 315 (350)
265x6
280x5
Switched to Inc cg- 235x4 (pr) TM 245 (275)

DL- TM- 500 (550)
425x7
450x5
475x5 (pr)

Snatch- TM- 165 (?)
140x5 (pr)
147x5 (pr)
155x5 (pr)

Log- TM- 215 (?)
180x9 (tri bar pr)
192x6 (pr)
207x3 (pr)


13 out of 18 possible PR's. I think that is pretty frikken good. Next 3 weeks starts tommorow.
__________________
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; 03-22-2009 at 07:47 PM.
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  #1194  
Old 03-24-2009, 01:48 PM
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3/23/09 DE Squat/Events

Box Squat (13 inch)
Work up to 315 x 2
225 4 x 2

Stones- (lift as high as i can)
200 5x2 (better but not great)

Sandbag loads- (50 inch)
150? 3 x 2 easy

Sandbag carries-
150 3x 100ft

Str8 leg situps (5 sec neg) ss box jumps-
30x10/ 3
35x10/ 3
35x10/ 3

* Pretty sore and weak today. I have decided to go back to a westside hybrid with some 5-3-1 in it. This way I can get stronger/faster and not be bored.
__________________
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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  #1195  
Old 03-24-2009, 03:43 PM
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Quote:
Originally Posted by superbilt View Post
*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.
.............
Quote:
Originally Posted by superbilt View Post
* Pretty sore and weak today. I have decided to go back to a westside hybrid with some 5-3-1 in it. This way I can get stronger/faster and not be bored.
lol!
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  #1196  
Old 03-25-2009, 01:12 PM
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Quote:
Originally Posted by Commander View Post
.............


lol!
LOL I know I know I know. This time it is only a mild case of training ADD. I lasted 3 whole weeks with no changes.

I just have this thing in my brain where I get bored very easily and by not lifting maximal weights and doing fun stuff like speed work it bothers me. Not much is changing tho. Wed and Saturday are going to be pretty much exactly the same. I am still using 5-3-1 on axle cleans and snatches and Inc Benches which will be done on thursday after Dynamic Effort Log pressing. This way I can do log presses 2x a week to get better at them and squat 2x a week (box squat and other type). This way I can do event training on mondays and have more time to recover for Friday which will be ME Sq/DL. I missed heavy weights too much and westside is fun.
__________________
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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  #1197  
Old 03-25-2009, 01:21 PM
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Good answer, I just enjoy giving you a hard time. Regarding the event training, do you have a strongman contest in the future that you plan on entering?
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1198  
Old 03-25-2009, 09:52 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
Good answer, I just enjoy giving you a hard time. Regarding the event training, do you have a strongman contest in the future that you plan on entering?
I want to bad. All the ones coming up in NJ are too advanced. There is one in May 9 in Pa. like 90 mins from me. Idk if I will be ready because I am going on vacation in April tho I will see. I wish there was more to choose from in this area.
__________________
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; 03-25-2009 at 10:09 PM.
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  #1199  
Old 03-25-2009, 09:57 PM
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4/25/09 ME DL/SQ

Rack pull (2hole) (18 inch dl sim)
135x5
225x3
315x3
385x2
455x2 (switch to under/over)
505x1
555x1
590x1 (belt)
620x0 (decided to use straps and be stupid)
565x3 (pr)

Zercher squat/gmorning combo- (1st time)
155x5
205x5
245x5 (pr)

Sandbag loads- (50 inch)
150x3
150x5
150x5

Glute ham raises (natural)
bw x 3 x 10

Str8 leg situps (5 sec neg)
35 x 3 x 10

1 arm planks (switch every 10 sec)
60 sec
60sec

*decided to go ME sq/dl on wed from now on since I take off on tue. I would have had 620 if I was rested I dled on friday and squat on mon oh well. Everything else went well. First time doing zerchers from the rack and walking out instead of the concentric type.
__________________
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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  #1200  
Old 03-26-2009, 09:28 PM
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3/26/09 DE OH

Strict Log press (clean 1st rep)
124+chains 8x3 (fast)

INC Cg bench-
165x5
192x5
217x7 (pr)

Pullups-
15
bw+chain x 13
bw+2 chains x 11

Oh tri bar ext-
90x10
100x10
110x10
120x8

Floor db exts-
50s x 15
50s x 15
50s x 16

*fast paced excellent day. took about 40 mins total. I wanted to log press with bands but the log hits the top of the rack. I gotta find another way if I am going to use bands. Chains were fun to use tho. I bought some 3/8 inch steel chains last night for a chain yoke. Hopefully the weather is nice and I can use it tommorow.
__________________
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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