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#1831
01-16-2011, 05:43 PM
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1/16/11 Logs 3s
Log- 55x10,5 107x5 137x5 157x3 182x3 202x10 (ties pr or is a pr) Pullups (ng) bw x 5 45 x 3 55 x 3 70 x 7 Strict BB milt- 105x12 125x12 145x12 Chest supp bb row- 125x12 145x12 165x12 Tribar oh alternated with hammer bar curl- 90x12/105x10 105x12/120x10 120x12/140x10 Band pushdown- g x 20+15+15 *I wore myself out on the log and pullups so I backed off on the other stuff. My strict milt press has been improving every week.
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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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#1832
01-18-2011, 12:28 AM
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1/17/11 Squat 5s
Axle Clean- 90x5 110x5 140x5 160x5 180x5 Squat- 140x5 230x5 280x3 320x2 360x5 (belt +wraps) SSQ squat- 155x8 175x8 195x8 205x8 GHR- bw x 8,8,8,9 BB rollout/Standing calf- 100x10/bw x 15 105x10/bw x 15 110x10/bw x 15 115x10/bw x 15 120x10/bw x 15 then a few hours later 1/17/11 DE LOWER SSQ box squat (50%) 205 x 8 x 2 DL- 280 x 6 x 1 Farmers DL- 330x5 370x5 410x5 420x5+10sec hold GHR- bw x 8,8,8,9 BB rollout/Standing calf- 100x10/bw x 15 105x10/bw x 15 110x10/bw x 15 115x10/bw x 15 120x10/bw x 15 Side band pushdown- purple x 10,11,12
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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 Last edited by superbilt; 01-18-2011 at 05:27 PM.
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#1833
01-20-2011, 12:37 AM
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1/19/11 Bench 5s
Bench- 50x10 100x6 140x5 180x5 210x5 242x5 275x8 CG bench- 160x10 165x10 165x10 170x10 170x10 T-bar rows- 205x10 215x10 225x10 235x10 235x10 Elbows out ext- 50x12 50x12 50x15 Facepulls/Standing abs- g x 15/g x 15 gx15/gx15 gx15/gx15 gx15/gx15 *One of my better bench workouts lately. I decided to bulk up a little and some new quality mass to assist in strength gains.
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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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#1834
01-21-2011, 11:34 PM
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1/21/11 DL 3s
DL- 140x8 230x5 280x3 360x3 410x3 460x1 500x1 (add belt) 460x5 Deficit DL (2 inches) 250x8 255x8 260x8 260x8 HLR- 11 11 11 11 Suitcase DL- 115x6 135x6 155x6 Plank (1 leg/1 arm alternate)/Seated calf- 40sec/90x25 40sec/135x25 40sec/135x35 *Pretty good today. Nice to be on a program (5/3/1) again and feeling like I am making progress. I am definately adding some size right now. My yoke is definately growing. I am stepping up the ab work because it usually translates into a better squat and dl.
__________________
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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#1835
01-23-2011, 06:13 PM
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1/23/11 Log 3s
Log- 55x10,5 107x5 137x5 167x3 192x3 212x8 (pr) http://www.youtube.com/watch?v=1FBCfg9Q1As Pullups (ng)- bw x 5 45 x 3 60 x 3 75 x 5 Strict bb oh- 110x10 115x10 120x10 125x10 130x10 Rack pullups wg- bw x 10 bw x 10 bw x 10 bw x 10 bw x 10 Hammer bar curls/band pushdown- 80x12/g x 20 85x12/g x 20 90x15/g x 20 *Great session today. A nice new log pr and good volume. My arms were on fire by the end.
__________________
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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#1836
01-25-2011, 01:13 AM
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1/24/11 Squat 3s
Axle Clean- 90x5 130x3 150x3 170x3 190x3 Squat- 140x5 210x3 255x3 300x3 340x3 382x5 (belt + wraps pr?) SSQ- 165x8 185x8 205x8 210x8 GHR- 9 9 9 9 BB rollouts- 105x10 110x10 115x10 120x10 125x10 *Making some good progress again. Squats felt good 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
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#1837
01-27-2011, 05:27 PM
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1/26/11 Bench 3s
Bench- 50x10 100x5 140x5 170x3 200x3 230x3 260x3 292x5 Cg Bench- 165x10 170x10 175x10 180x10 180x10 T-bar rows- 215x10 225x10 235x10 245x10 245x10 Elbows out ext- 55x12 55x12 55x15 Facepulls/Standing ab- gx16/gx16 gx16/gx16 gx16/gx16 gx16/gx12
__________________
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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#1838
01-28-2011, 11:20 PM
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1/28/11 DL 1s
DL- 140x8 230x5 320x3 390x2 435x1 485x3 (belt) 515x1 515+40lbs chain x 1 (pr) http://www.youtube.com/watch?v=trByzX9vBQ8 Deficit DL (2 inch) 255x8 260x8 265x8 265x8 HLR- 12,12,12,12 Suitcase DL- 125x6 145x6 165x6 Plank (1 arm/1 leg alternate)/seated calf- 40sec/135x25 48sec/135x25 48sec/135x40 *I am making some good progress. Technique is improving on all lifts. That might have been one of the easiest 500+lb dls ever for me. First time pulling a heavy single with chains and it was easy.
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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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#1839
01-29-2011, 06:48 PM
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You had more in you, that was a smooth PR.
__________________
 James 1:16-17 ESV 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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#1840
01-29-2011, 09:52 PM
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Quote:
__________________
Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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