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  #1481  
Old 12-18-2009, 05:12 PM
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superbilt superbilt is offline
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12/17/09 Bench

Bench-
95x5
145x5
175x5
205x5
240x3
275x6
280x6
285x5

INC Bench-
230x6
235x6

Db flyes-
75x8
80x8
__________________
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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  #1482  
Old 12-18-2009, 10:26 PM
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superbilt superbilt is offline
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12/18/09 DL

DL-
145x5
235x5
335x3
400x2
450x5

SSQ Goodmornings-
135x10
145x10
155x10
160x10
165x10

BB shrugs-
415x10
435x10
455x10
475x10
495x10

HLR-
bw x 5 x 10

Standing calf raises- (100 rep set)
30-25-25-20

*Just the minimum reps today on dl I try not to go to far on them because then it negatively effects me on monday for squats plus the first week of each 5-3-1 cycle is always the hardest for me.
__________________
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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  #1483  
Old 12-18-2009, 10:50 PM
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I just went back a saw that you had the bench video posted. That was sweet.

This is the longest you've stuck with a program since I've followed your journal!
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With God's help...Mens sana in corpore sano
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  #1484  
Old 12-19-2009, 12:17 AM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
I just went back a saw that you had the bench video posted. That was sweet.

This is the longest you've stuck with a program since I've followed your journal!
I know lol. It is the longest I stuck with a program in a long time (4 weeks). Yesterday I got a little side tracked tho. I was supposed to do a max rep set at 275 on bench but felt good and did two more sets. I was going to do body part splits after the main lifts but got bored with that so I am mostly back to upper/lower. I would like to add in some strongman stuff but it is too cold out and I am lacking in time.
__________________
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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  #1485  
Old 12-20-2009, 09:46 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/20/09 Log

Log-
55x5
97x5
132x5
162x3
187x3
209x6 (pr)
http://www.youtube.com/watch?v=fWcXvXV1pYM

Log (strict)-
117x10
122x10
127x10
132x10
137x10

Pullups-(wg)
bw x 10, 10, 10, 10, 10

Lying tribar ext (past head)-
90x10
95x10
95x10
95x9

BB upright rows-
105x10
110x10
110x10
110x10

*9.5 out of 10. Solid day considering I was messed up from 4 hours of sleep on saturday then almost 10 hours last night. Video will probably be up 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; 12-21-2009 at 11:43 PM.
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  #1486  
Old 12-21-2009, 11:46 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/21/09 Squat

Axle Clean-
70x5
110x3
140x3
160x3
180x3

Squats-
145x5
235x5
295x3
340x3
380x3 (belt)

SSQ Squat-
155x10
160x10
165x10
170x10

GHR-
bw x 10,10,10,10

SSQ calf raises-
245x12
265x12
285x12
305x12
325x15 (pr)

*7 out of 10. Not very strong on squats today just hit the required reps. I think squatting and deadlifting heavy in the same week is starting to catch up to me.
__________________
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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  #1487  
Old 12-22-2009, 09:18 PM
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12/22/09 ME Upper

Inc Bench-
55x5
105x5
145x5
185x5
225x3
250x3
275x3 (pr)
280x3 (pr)
http://www.youtube.com/watch?v=ft7btz-nJOs

Db rows-
130x6
140x6
150x6

Seated bb milt press-
175x8
185x8
195x8 (pr)

Pullups (ng)
1 chain +25 x 8
1 chain +35 x 8
1 chain +45 x 8

Elbows out ext-
50x15
60x12
60x11

Rev bb curl- (thumbless)
145x6
150x6
155x8

HLR-
12
12
13

*Great day 9.5 out of 10. I was in the zone today which was suprising because my tris and lats were still sore from sunday. I broke my inc bench pr by 5 and then by 10 and hit a triple at my old 1rm at 280.
__________________
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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  #1488  
Old 12-24-2009, 03:13 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/23/09 DE Lower

Jump Squat-
105 6x2

Zerchers (3 hole)-
115x5
155x5
205x5
245x5

Lunges- (alternate legs each rep)-
2 chain x 3 x 12

Woodchoppers-
45x8
45x8
45x8

Swissball crunches-
25x15
25x15
25x16

Plate Pinches-
90x21sec
90x15sec

Seated Calf-
135x50+50+50

*8 out of 10. Not bad but energy was not great. I would like to do some strongman training on this day but the snow makes it hard to find space.
__________________
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
Reply With Quote
  #1489  
Old 12-25-2009, 09:15 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/25/09 Bench (deload)

1)Bench-
105x5
145x5
185x5
225x3
260x3
290x4

2a) Band pushdowns-
Green x 20,20,20

2b) Band face pulls-
Green x 20,20,20

*Technically done on chirstmas because it was after 1 am. Quick little bench session. I got side tracked for a few days off of 5-3-1 but now I am back.
__________________
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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  #1490  
Old 12-26-2009, 09:47 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,100
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12/26/09 DL

DL-
135x5
225x5
315x3
375x3
425x3
475x5 (pr)

Seated cable rows-
150x10
160x10
170x10
180x10
190x10

HLR-
12
12
12
10
10

DB shrugs-
95x20
95x20
95x20

Donkey Calf raises-
90x25
90x25
90x25 dropset bw x 25

*I went to my jobs gym at 1 am after I got off of work and a long day and had a great session. The bar at the gym was so much better for deadlifting than my bar because mine is so stiff and really hard to deadlift. I felt like a had 1 or 2 more reps in me but my back was really stiff at that point. I might start to do my deadlift workouts at work more often. It also felt great to train somewhere besides home for once.
__________________
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
Reply With Quote
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