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  #2071  
Old 11-19-2011, 02:06 AM
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superbilt superbilt is offline
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11/18/11 DL 3/5/1 3s

DL-
140x3
230x3
300x1
350x1
385x1
445x1
487x3 (belt)
507x1
507+40lb chain x 1
http://www.youtube.com/watch?v=NArQ_HTdrAM

Deficit DL- (2 inch)
250x5
260x5

HLR-
11
11
11

Farmers walk-
165s x 50ft
185s x 50ft
185s x 100ft

Plank-
60sec
80sec

*Pretty good today. Still backing off on assistance work. Still doing 5/3/1 for log, bench, squat. Giving 3/5/1 a run on DL and probably won't do 5 reps on the 5 weeks will do singles for speed probably to give myself a break between heavy dl weeks or use a different dl variation.
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  #2072  
Old 11-20-2011, 06:19 PM
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11/20/11 Log 5s

Log-
55x5
127x5
147x5
172x5
202x5
227x8 (pr)
http://www.youtube.com/watch?v=usH9USZaDtA

Pullup- (ng)-
bw x 5
50x3x5

Kneeling strict press/Pullups wide grip dead hang-
70x10/bw x 7
90x10/bw x 7
110x10/bw x 7
130x11(pr)/bw x 7

Floor nosebreaker-
70x12
80x12
90x12
95x12

Band pullapart-
mini x 5 x 17

Plate crucifix/1 arm db farmers walk-
10x15sec/55x50ft
10x20sec/55x60ft
10x20sec/55x70ft

*Pretty good today. Last day of coasting on assistance work. Time to step it up.
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Once I stick to the program I am going to get really strong.
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  #2073  
Old 11-22-2011, 01:39 AM
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11/21/11 Squat 5s

Axle Clean-
110x3
150x2
170x2
190x3

Squat-
140x3
140x3
230x3
280x3
325x3
370x2 (belt)
410x4 (belt + wraps) (pr)
305+mini band x 3 (paused)
310+mini band x 3 (paused)

RDL-
210x8
230x8
250x8

BB rollout-
140x10
150x10
160x10

SSq calf-
295x12
305x12
315x12

Full contact twist-
25x12
30x12

Sled backward-(20 sec rest)
230x4x50ft

*One of my finer squat days. I was able to stay tight today and most of my reps looked good with my heels staying on the ground. On 3 out of 4 reps on 410 they did come off the floor a tad but less than last week. I am getting better at getting my weight on my heels and getting my backside into it more.
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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!!
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  #2074  
Old 11-23-2011, 11:44 PM
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superbilt superbilt is offline
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11/23/11 Bench 3s

Bench-
50x5
100x5
140x5
140x3
180x3
210x3
250x3
285x3
315x5 (ties pr)
http://www.youtube.com/watch?v=pQ2A-x7x7zc

Cg floor press-
200x6
230x6
250x5
270x5 (pr)

Db row-
110x10
115x10
120x10
125x11

Db hammer curl (30 sec rest)-
55x5x6

Seated band row/5 sec pause pushup-
gx17/5
gx17/5
gx17/5
gx17/5
gx20

Squat practice-
150x8x2

*Three good sessions in a row. I went back to my old bench setup and it felt good. I hit a nice little floor press pr too. Squats felt good too I am hitting depth with a light weight and my heels were glued to the floor like they should be and I am pushing my hips back to start. I will be squatting 3x a week for now with my 5/3/1 on monday and light practice on wednesday and friday.
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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!!
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  #2075  
Old 11-24-2011, 03:10 AM
bigbear6708 bigbear6708 is offline
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i think you will see a good return by squatting 3x a week. i suggest singles around 80% on weds, then a deload type friday..or do opposite in your workouts..like on 5 week, do 3's on friday, etc.
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  #2076  
Old 11-25-2011, 01:49 PM
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Nice bench session! And I agree with BigBear, increasing the frequency of squats is a good thing. Definitely keep a light day in there and really focus on depth.
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  #2077  
Old 11-25-2011, 10:01 PM
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superbilt superbilt is offline
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Thanks guys. I am doing 5/3/1 on monday for squat and the other days just light squats for doubles to focus on form.

11/25/11 ME DL

DL-
140x4
240x3
300x3
355x2
410x1
460x1
500+40lb chain x 1
520+40lb chain x 1
540+40lb chain x 1 (10lb pr)
http://www.youtube.com/watch?v=MNZ_r5zQiIQ

Farmers Walks-
205s x 50ft
225s x 50ft
255s x 50ft
300s x 35ft (pr)

HLR-
12
12
12

Sandbag-
150x3
150x3
150x8 (pr)

Plank-
65sec
85sec (pr)

Squat/Sled forward-
160x2/140x60ft (4 rds)

*Last week I took Deadlift with chains on a date and got to know her a little bit. This week I took her back to my place and banged the b*tch until she screamed personal record lol. Four good lifting days in a row... in the words of NBA Jam I am on fire 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
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  #2078  
Old 11-27-2011, 06:43 PM
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superbilt superbilt is offline
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11/27/11 Log 3s

Log-
55x5
107x5
137x5
162x3
187x3
212x2
239x5 (pr)
262x1

Pullups (ng)-
bw x 5
25x5
45x4
60x5

Kneeling oh press/wg dh pullup-
100x10/bwx8
115x10/bwx8
130x10/bwx8
140x10/bwx8

Floor bb nosebreaker-
75x10
85x10
95x10
100x11

Bandpullapart-
mini x 5 x18

Plate crucifix/1 arm thick db farmers walk-
10s x 20sec/65x50ft
10s x 25sec/65x60ft

*The PRs keep on coming.
__________________
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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  #2079  
Old 11-28-2011, 12:48 PM
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Quote:
Originally Posted by superbilt View Post
... in the words of NBA Jam I am on fire lol.
He's heating up!
Boom-shawk-a-lawka!

...that was a fun game, good times.
__________________

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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  #2080  
Old 11-28-2011, 06:02 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
He's heating up!
Boom-shawk-a-lawka!

...that was a fun game, good times.
Yes it was. The crazy dunks and making shots from all over.
__________________
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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