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  #2401  
Old 04-16-2013, 11:44 AM
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Granted I haven't gone above 80% recently, but I haven't used a belt on DL in ages. I feel more comfortable without it.

What's the DB slide of your Ab Circuit?
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  #2402  
Old 04-18-2013, 12:48 AM
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I only use my belt on top sets but I still think I rely on it too much and need to build more core strength.

The db side is db side bends. Just too lazy to write it out lol. The circuit certainly wakes up the ole abdominals.
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  #2403  
Old 04-18-2013, 12:52 AM
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4/17/13 Bench 5s week 3/5/1 (330tm)

1a)Bench-
50x15
100x10
150x5
200x5
230x5
265x5
285x6

1b) plate shrugs-
45x11 between all bench sets

2a) Inc cg bench-
175x8
205x8
230x6

2b) Db row-
115x8
135x6
105x18

3a) Elbows out ext-
50x12
55x12
55x13

3b) BB curl-
85x10
90x12
50x26+flex

4a) btb wrist-
140x12
150x12
155x12

4b) Neck-
16
16
16

Sprint/DL practice-
70ft/140x2 x 5sets

*Bench is improving and I am feeling stronger on it.
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  #2404  
Old 04-20-2013, 12:48 AM
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4/19/13 DE Squat/DL

Axle Clean-
110x5
140x5
160x5
182x5

Squat-
140x5
190x4
240x3
295x3
340x2
385x1
395x1
250x10x2 (speed)

DL-
280x8x1

Lunges-
8
20lb chain x 8
20lb chain x 10

GHR-
10
10
10

Suitcase DL-
135x6
145x6

Sandbag carry-
175x4x70ft

Calf-
22
22

*Sucktacular squatting today. Things just felt heavy and I was off. So when I realized things were not going well I dropped the weight and focused on speed. Some weeks I just have recovery problems between the squat and dl.
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  #2405  
Old 04-21-2013, 09:27 PM
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4/21/13 Log (257tm) 1s

1a)Log-
55x12
107x6
147x5
172x5
197x5
222x3
244x3

1b) Pullups ng-
bw x 10 x 6

2a) Strict press-
130x5 (fat gripz)
150x5
170x6

2b) Bpa-
mx22
mx22
mx22

3) DB shrugs-
50x20
50x20
50x21

4a) BTB dip-
25x15
25x16
25x17

4b) Neck-
20x15
20x20
20x21

*Not bad today. Would have liked 4 on the log at 244lb but I missed halfway on the 3rd. Everything else was smooth.
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Discipline makes you mentally and physically tough!
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  #2406  
Old 04-23-2013, 01:06 AM
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4/22/13 Dl strong 15 short cycle week 3 (575tm)

Jump onto bench-
3x3

SSQ-
65x8
155x5
205x3
245x3
285x2
325x1 (belt)
305x3 (pr)
310x3 (pr)

DL-
140x3
250x3
350x2
430x1
480x1
490x1
505x1 (belt)
http://www.youtube.com/watch?v=7iem_iTAWO4
2 inch deficit dl-
430x2
430x2
430x2

SLDL-
190x10
195x10
200x12

HLR/Situp-
11/10x11
11/10x11
11/10x11

Sled backward-
185x50ft,50ft
210x50ft,50ft

Seated calf-
70x100ft

*Pretty good today. It is nice to hit some PRs again. DL is going well right now and the 490x1 was the biggest unbelted RAW (all caps because no belt says cool internet guy) deadlift I have hit in along time.
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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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  #2407  
Old 04-25-2013, 12:22 AM
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4/24/13 Bench (330tm) 1s

1a)Bench-
50x20
100x10
150x6
200x5
250x5
285x3
315x3
335x1
325x1

1b) Plate shrugs-
45x12 between all bench sets

2) Inc Cg-
190x5
220x5
245x5

3) Tbar row-
135x8
180x8
225x8
250x8
275x8

4a) Wg rack pullup-
12
12
13

4b) Db flyes-
40x12
40x12
40x13

5a) DB kroc row-
80x6
80x23 (pr)

5b) wg pushup-
20

Sprints-
6x70ft

*Bench has been feeling better of late. Did not go too heavy with the singles. All back work was on point.
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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.
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  #2408  
Old 04-27-2013, 01:02 AM
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4/26/13 DL

Squat warmup

DL-(speed)
230x3
280x6x1
330x1
380x1
430x3x1

SLDL-
140x10
190x10
190x10
190x10

HLR/Farmers Walks (turn at 50)-
10/115s x 100ft
10/115s x 100ft
10/115s x 100ft
10/115s x 200ft (pr)

Standing band abduction-
mx12
mx12

Donkey calf-
20
25

*Felt beat up today and squats were not doing well because my right groin has been bothersome for a few weeks now. So I did some DL practice and a bunch of bs. DL were very fast and easy. I have been watching DL videos of people much stronger than me and I have found some ideas on how to pull better. I will be moving my DL day back to Friday and Squats back to Monday because things always go better that way.
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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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  #2409  
Old 04-28-2013, 05:13 PM
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4/28/13 Log (262tm) 5s

1a) Log-
55x12,10
107x6
147x5
172x5
197x5
222x7
132x8 (clean and press)

1b) Pullup-(ng)
6
6
30x5x5

2a) Seated bb press-
120x10
120x10
125x10
125x10
130x10

2b) BPA-
mx4x20

3a) BB skullcrusher-
70x10
70x10
75x10
75x11

3b) Db hammer-
50x6
50x6
50x6
50x8

4)Gripper-
150x8
150x9

5) Crucifix hold-
10x30sec

*Pretty solid effort today. Hit all the goals for the day.
__________________
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.
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http://www.youtube.com/user/ironbilt727
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  #2410  
Old 04-30-2013, 12:46 PM
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4/29/13 Squat (460tm) 5s

Hang clean-
70x3
100x3
120x3
130x3

Squat-
120x5,5
190x5,4
250x3
300x3
345x2 (belt)
390x6 (belt/wraps)

Pause Squat-
230x3,3
235x3,3,3

GHR-
10
10
12

BB rollout-
100x10,10
105x10,10
110x10

Sled forward-
95x420ft

Seated calf-
90x80

*Had at least 2 more reps at 390 but saved it. I found my sweet spot on my upper back today. My right side of my groin has been bothering me for a month or so but did not bother me much 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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