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  #1241  
Old 05-03-2009, 08:36 PM
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5/2/09 Cardio

Run 1 mile
Run/walk 1 mile

2miles total

5/3/09 ME OH

1) Axle press (clean 1st)
70x5
110x5
150x3
175x3
200x3
212x3 (pr)

2) Axle press rep work-
160x5
170x5

3) DB bench (palms in)
80x8
85x8
85x10 (pr ?)

4a) Oh tri bar ext-
105x10
115x10
120x10
125x9

4b) Hammer curls (tri bar cg)
100x10
110x10
120x10
130x10

5) Upright rows-
95x10
100x10
105x10

6) Pushups-
25

*8.5. I am pleased with today. For 2.5 hours before this I was cleaning out the house and carrying heavy stuff like washing machines up the stairs and out to the curb. The carrying another down the steps lol. Today's lesson washing machines are heavy and have no where to grip it.
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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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  #1242  
Old 05-04-2009, 10:44 PM
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5/4/09 DE Squat

Box Squats (13 inch)
275 8x2

Power Cleans-
185x3
190x3
195x3

Goodmornings-
185x5
215x5
245x5

RC Situps (5 sec pause)
65x8
85x8
105x8

Rockies-
30x10
40x8
40x10

Plate pinches (2 hand)
75x20sec
75x20sec
75x21sec

Donkey calf ss standing calf-
20/15
20/15
21/16

*8
Decent day. I did not sleep well or enough so that probably hurt me today.
__________________
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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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  #1243  
Old 05-05-2009, 01:37 PM
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Quote:
Originally Posted by superbilt View Post

2) Speed DL-(not fast enough)
345 8x3
I am wondering, is the speed referring more to the fact that you only get 90 seconds rest? Just a thought.

I, of course, try to pull it as fast as possible too, but by set 8 it just isn't moving very fast as massive fatigue is setting in.

Quote:
Originally Posted by superbilt View Post

I am not circuiting the assistance exercises. I do 3 sets of bb rows then 3 sets of rdl. The I alternate the chins and goodmornings.
Blasphemy!

....

Joking aside, any reason for the switch? In week 5, it switches to straight sets when the program adds in the power shrugs.

Quote:
Originally Posted by superbilt View Post
Today's lesson washing machines are heavy and have no where to grip it.
Good lesson, I hope to learn more from you each day, lol!
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With God's help...Mens sana in corpore sano
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  #1244  
Old 05-05-2009, 05:15 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by superbilt

2) Speed DL-(not fast enough)
345 8x3

I am wondering, is the speed referring more to the fact that you only get 90 seconds rest? Just a thought.

I, of course, try to pull it as fast as possible too, but by set 8 it just isn't moving very fast as massive fatigue is setting in.

Dynamic Effort which is pull it as fast as possible. But that is not very fast after you lift heavy and are tired.


Quote:
Originally Posted by superbilt

I am not circuiting the assistance exercises. I do 3 sets of bb rows then 3 sets of rdl. The I alternate the chins and goodmornings.

Blasphemy!

....

Joking aside, any reason for the switch? In week 5, it switches to straight sets when the program adds in the power shrugs.


Convience (sucks changing all that weight and setting it up) and I can use more weight.
Quote:
Originally Posted by superbilt
Today's lesson washing machines are heavy and have no where to grip it.

Good lesson, I hope to learn more from you each day, lol!

I always have something to say... usually too much lol.
__________________
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; 05-05-2009 at 05:18 PM.
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  #1245  
Old 05-06-2009, 12:42 AM
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5/5/09 Events (rained out)

Snatch-
75x3
105x3
135x3
155x3
175x3

Farmers holds-
205s x 20sec
225s x 20sec
225s x 20sec

Farmers shrugs-
165s x 12
185s x 12
185s x 15

Cardio

Stair sprints- 3x5
Jumping Jacks- 3 x 30
Squat Thrust Go (bad memories lol)- 2 x10 (lol I have done 1000)
__________________
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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  #1246  
Old 05-08-2009, 01:08 AM
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5/7/09 ME OH

Log press (clean 1st)
92x10,8
147x4
172x2
197x1
222x1
232x2 (pr)
http://www.youtube.com/watch?v=QGWVP3xYxrM

Log press rep work-
172x5
182x5

Pullups- (ng)
45x6
60x6
70x6

Db bench (palms in thick)
85x8
85x10
85x9

Chest supp bb row-
145x12
155x11

6a) Lying tri bar ext-
105x10
110x9
110x9

6b) rev bb curl-
75x10
85x10
95x10

7) leg ups-
20
20

8) band pd-
purple x 53

*I went from a 227x1 log press to 232x2 not bad.
__________________
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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.
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  #1247  
Old 05-08-2009, 01:29 PM
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Quote:
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*I went from a 227x1 log press to 232x2 not bad.
That's better than "not bad"

Form looked solid on those 2 reps, great work. You are a strong dude.
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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
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  #1248  
Old 05-08-2009, 02:32 PM
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Thanks.

It is still not bad lol. My goal is 242x1 by July 1st so I am pretty sure that will be no problem as long as I can clean the log. (my press is much better than my clean)
__________________
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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  #1249  
Old 05-09-2009, 01:36 AM
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5/8/09 ME DL/Sq

DL standing on 3 inch blocks-
135x6
225x5
315x3
385x1
435x1
470x1 (belt)
500x0 (missed below knee)
455x3 (loose belt)

Concentric Squat- (9 hole)
135x5
225x5
315x5
345x3

DB swings-
85x8
90x8
95x8

BB rollout-
95x8
100x8
105x10

1 arm farmer dl-
115x6
145x6
165x6

Axle static hold ss seated calf raises-
200x20sec/140x25
250x20sec/165x25
300x20sec/185x25drop135x20drop90x20

50 Jumping Jacks

*DL standing on 3 inch blocks is so much harder than reg deadlift. I think I could have had the 500 but I got put in an awkward position and I could not win. 455x3 isnt bad though.
__________________
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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  #1250  
Old 05-10-2009, 07:54 PM
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superbilt superbilt is offline
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5/9/09

run/walk 2 miles

5/10/09 DE Squat

Box Squat- (13 inch)
285 8x2

Speed Deficit DL (3 inch)
275 8x1

Db snatch- (thick)
60x8
65x8 (pr)

Glute ham raise-
bw x 8
bw x 8

Seated Goodmorning-
135x10
155x10

BB rollout-
135x10
145x10 (pr)

Lunges-
bw x 12
bw x 15

Dragon Flags-
13
12

Running (Intervals)
1/4 mile
then alternate run 200s walk 100s until 1 mile

40 meter agility sprint x 2sets

*8.5 out of 10. My speed would have been better on squats had I waited another day but I needed to switch my days to go with my schedule. I am working on running and flexibilty for an upcoming fitness test next month for a law enforcement agency. I actually enjoyed running today because it was such a beautiful day out which has been rare lately with all the rain. Also, I find it helpful to run after lifting because I will actually do it then lol. I find intervals one of the best ways to get faster and run better on 1.5-2 mile runs. Next time I will run 300s and walk 100s. I always start off easy when it comes to running and build up.
__________________
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; 05-10-2009 at 07:59 PM.
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