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  #2411  
Old 05-02-2013, 03:08 PM
BFR Warrior BFR Warrior is offline
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ANIMAL! Keep dominating!
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  #2412  
Old 05-04-2013, 05:21 PM
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Thanks man!

5/1/13 Bench (335tm)

1a) Bench-
50x12,10
100x10
150x5
190x5
220x5
250x5
285x6

1b) Plate shrugs-
45x12 between all bench

2) DB Inc bench (low)
60x10
60x10
65x10
65x10
70x10

3)T-bar row-
180x10
180x10
190x10
190x10
200x10

4)BB curl/Pushup-
70x10/20
75x10/20
80x10/20

5) Rack pullup-
12
13

*Not bad.

5/4/13 DL Deload-

1) DL-
140x3,3
230x3,3
320x2
370x1
430x1
320x6x1

2) Farmers Walks-
115s x 100ft
165s x 70ft
165s x 70ft

3)Stepup-
10
12

4)Crunch-
50

*Felt beat up and did not have much desire to DL. I should know by now that 4 weeks of deadlifting in a row does not work. I need to do 3 weeks than deload.
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  #2413  
Old 05-05-2013, 10:32 PM
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5/5/13 LOG 262TM 3S

DE Bench ss plyo pushup-
50x5
100x3,3
140x3
180x8x3 ss 8x3

Log-
55x5
107x5
147x3
187x3
212x3
239x2
239x3

Strict press/Pullup (ng)-
120x10/8
125x10/8
125x10/8
130x10/8
130x10/8

BB skullcrusher/BPA-
70x10/mx15
75x10/mx15
75x10/mx16
75x10/mx16
80x10/mx16

Hang Snatch-
80x8+4

*Decided to throw in some speed bench before the log and I felt more explosive on the log. My first set of log at 239 got messed up because my foot slipped on the 2nd rep and I had to drop the log. My Chuck Taylors have run their course and have pretty much no grip left.
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  #2414  
Old 05-07-2013, 12:39 AM
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5/6/13 Squat 460tm/ DL 525tm

Hang Clean-
80x3
110x3
140x3

Squat (olympic shoe)-
140x5,5
210x3,3
280x3,3
325x3
370x3 (belt)
415x4 (belt/wraps) (pr in o-shoes)
430x1 (paused)

Paused Sq-
230x3
235x3
235x3

DL-
235x3
330x2
420x1
480x1
505x1 (belt)
475x3

GHR-
10
10
12

Front squat hold/Db Lunges-
140x10sec/10x10
140x15sec/10x10
160x15sec/10x10

Suitcase DL-
135x5
145x5
155x5

*Decided to put Squats and DL on the same day and I think it is a good idea. 415x4 is a PR for olympic shoes. O-shoes are a catch-22 for me. I find it easier to open my hips with them but harder to sit back and it makes for a longer ROM. I need to give the shoes a try to see if they pay off. Front squat holds seem like a good idea for core strength. I think if I get to 200x5 on the suitcase DL my squat and dl will take off.
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  #2415  
Old 05-07-2013, 11:49 AM
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That's an epic workout right there.

------

The front squat hold sounds familiar, I feel like I just read about it. Did you read about it recently?
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  #2416  
Old 05-09-2013, 12:15 AM
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Thanks. Yeah actually I read about it on elitefts.com on a deadlift article..good article with good ideas and it reminded me of somethings I forgot about along the way. I started very light on the front squat holds to get a feel for it.
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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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  #2417  
Old 05-09-2013, 12:18 AM
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5/8/13 Bench 335tm/Axle 190tm

1a) Bench-
50x15
50x5 (bench throw)
100x8
150x5
190x5
230x3
270x3
302x5
307x1 (2 sec pause)
http://www.youtube.com/watch?v=O_qzACf3V_s

1b)Plate shrugs-
45x13 (between bench)

2)Axle strict press-
110x5
135x5
155x5
170x7 (pr?)

3)T-bar row-
182.5x11
190x10
190x10
200x10
200x11

4a) Db low inc bench-
70x10
70x10
75x10
75x11

4b)BB curl-
75x10
80x10
90x10
90x10

Run-1 block

*Considering I have a miserable cold and was tired I performed much better than expected. I feel like my bench is about to go somewhere due to a tighter and better arch and low end work aka db and pushups.
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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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  #2418  
Old 05-11-2013, 02:35 AM
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5/10/13 Dl (525tm) 3s

Bench jump-
3x3

Dl-
140x7
230x5
320x3
370x3
420x3
475x3 (belt)

DL-(doh)
240x5x8

HLR-
10
10
10
10
10

Sled backward-
185x50ft
210x50ft
235x50ft
260x50ft

plate pinch/sled forward-
50x20sec/140x140ft
50x37sec/140x140ft
50x30sec/140x140ft

*Cold is still kicking my butt. Still tied DL reps from monday.
__________________
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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  #2419  
Old 05-13-2013, 12:57 AM
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5/12/13 Log 262tm 1s

1)Log-
55x12
107x6
147x5
172x3
197x5
222x3
250x3

2a)Pullups-
9
9
9
9
9

2b)Cg Inc bench-240+40lb chain tm
140x5
180+40lb chain x 5
205+40lb chain x 3
230+40lb chain x 6

3a)BB skullcrusher-
75x10
80x10
85x10
85x10
90x10

3b)BPA-
mx16
mx16
mx17
mx17
mx17

4)Hang snatch/crunches
90x10+5/33

*Wanted 250x4 on the log but 3 was enough today. Everything else felt good.
__________________
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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  #2420  
Old 05-14-2013, 01:19 PM
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superbilt superbilt is offline
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5/13/13 Squat 460tm

Hang Clean-
90x3
120x3
140x3
150x3

Squat-(olympic shoes)
140x5,5,5
190x3,3
245x3
290x3
345x2
390x1 (belt)
435x1 (belt/wraps)
435x1
230x3 (switched to chucks)
250x3
280x2,2,2

2 inch def dl-
230x3
320x2
370x1
420x1
475x1 (belt)

Suitcase DL-
145x5
165x6

Front Squat hold-
140x15sec
180x15sec

*Felt beat up today and could not get in the groove. Did the minimum on squats.
__________________
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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