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  #2551  
Old 12-03-2013, 03:19 PM
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superbilt superbilt is offline
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12/2/13 Squat 510tm week 2 strong-15

Standing ab/band x walk-
px12/mx5 x 3rds

Squat-
100x5
160x5
250x5
300x4
350x3 (add belt)
400x1
420x1 (add wraps)
435x1
Paused-
350x3x3 (belt)

SSQ stepup-
65x15
70x15

SLDL (paused at floor)-
200x10
200x10
200x10

HLR/Ab wheel/DB side bend-
12/17/85x13
13/17/85x15

Donkey calf-
45x15
55x15
55x16+standing calf-17

*Ok day today. My stupid hip flexor starting bothering me on warmup sets of squats even though I did a long thorough warmup. It made me overcompensate with my lower back. I decided to put DL back on Friday so I have a purpose to train on Friday and when I sq/DL the same day it takes too **** long.
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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!!
http://www.youtube.com/user/ironbilt727
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  #2552  
Old 12-05-2013, 01:16 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/4/13 Bench

Standing ab/Plyo pushup-
px12/4 block x 3 x 3rds

1a)Bench-
50x15
100x10
140x5
175x5
205x4
240x3
275x1
290x1
300x1
260x10

1b)Pullups wg-
bw x 5 x10

2a) Inc db-
70x10
70x10
70x10
70x10
70x14

2b) Inverted row-
10
10
10
10
12

3a) BB curl-
70x10
75x10
80x12

3b) Kneeling oh bb ext-
70x10
75x10
80x12

*Moving along today. Nothing special but good quality work.
__________________
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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  #2553  
Old 12-07-2013, 01:32 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/6/13 DL 500tm 5s

Standing ab/Bench jump-
px12/2 x 3rd

DL-
50x8
140x8
230x5
280x3
325x5
375x5
425x5

Snatch DL-
200x10
200x10
200x10
200x10

HLR-
10
10
10
10
10+45 sec plank

BB hold-
200x20sec
220x20sec
240x20sec

*I think I figured what has caused my right hip flexor issues and that is an externally rotated right hip. I noticed when I walk my left foot is much straighter than my right. It has also led to a knee issue. I found some stretches for this and hopefully soon I will have it fixed and be good again.
__________________
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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  #2554  
Old 12-07-2013, 06:06 PM
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Quote:
Originally Posted by superbilt View Post
*I think I figured what has caused my right hip flexor issues and that is an externally rotated right hip. I noticed when I walk my left foot is much straighter than my right. It has also led to a knee issue. I found some stretches for this and hopefully soon I will have it fixed and be good again.
Diagnosis is always a good step. Good luck trying to treat it now.
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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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  #2555  
Old 12-08-2013, 06:31 PM
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superbilt superbilt is offline
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Thanks Commander. Years of walking like a duck is probably one of the causes.
__________________
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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  #2556  
Old 12-08-2013, 06:35 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/8/13 Log 5s 247tm

Standing ab/Plate throw-
px13/5x5 x 3rd

1a) Log-
55x15
107x8
132x5
162x5
187x5
209x10
http://www.youtube.com/watch?v=1G0kUwN-ujw

1b) Pullups (ng)-
bw x 5 x 6

2a) Dips-
10
10
10
10
12

2b) Pullups Ng-
bw x 4 x 5
bw x 6

3) Kroc row-
95x5
95x21

4) Facepull/Cg handle pushup-
px20/bw x 20
px20

*Pleased with this performance. Sunday/Log used to be the beginning of my training week now it will be the end so I can put more focus on the powerlifts. I have been doing numerous stretches and strengthing exercises over the last few days to correct my gait and right hip external rotation. It seems to be helping so far.
__________________
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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  #2557  
Old 12-10-2013, 02:36 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/9/13 Squat 420tm

Standing ab/Axle Clean-
px13/110x5
px13/130x5
px13/155x5

Squat-
5
140x5
190x5
230x3
275x5
320x5
360x6 (belt)
http://www.youtube.com/watch?v=ymLN9sc6Qcw

SSQ-
155x10
155x10
155x10
155x11

GHR-
10
10
10
11

BB rollout-
100x10
100x10
100x10
100x11

*Felt pretty good today. Made a good effort to keep my toes more forward on the squat instead of having them face too far out.
__________________
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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  #2558  
Old 12-12-2013, 02:22 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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12/11/13 Bench 305tm 3s

Standing abs/plyo pushup onto box-
px13/4 block x 3 x rds

1a) Bench-
50x15
100x8
150x5
190x3
220x3
245x3
275x8+4

1b)-Pullups wg-
6
6
6
6
6
6
7

2a) Inc db bench-
75x10
75x10
75x10
75x10
75x15

2b) Inverted row-
10
11
11
11
12

3) BB curl/Kneeling oh tricep ext-
75x12/75x12
80x12/80x12
85x13/85x13

Hang snatch.punching combo-
80x5/20 x 2

*Reality Check: you don't get results from excuses. You get them from busting your *** rep after rep, set after set, day after day, week after week and year after year. Skipping your training session (what motivated people chasing a goal do) not just working out (moving your body) because you are tired, you got a headache, you had a rough day at work or you got some sand in your ***** does not m...ake you better. For the love of baby Jesus I train in my freezing shed where I see every breathe come out during days like this and sweat my family jewels off in the summer! Why? I could just go inside and watch some stupid tv show like other lazy and unmotivated people. I don't do what I do for trophies, awards, praise from others to fulfill self esteem issues and I sure don't do it for money! I have suffered much self inflicted pain due to this lifestyle and I would not have it any other way. I am not some genetic freak who got this strong easily. I have busted my *** to add every pound to my lifts. I have never taken the easy way out and used some miracle supplement (doesn't exist) or performance enhancing drug. I continuously and quietly grind each training session to get bigger,stronger, more explosive and technically better. I record every set of the main lifts and analyze what I did right and wrong so the next set is better. I set objectives for every training day, week, month and year. Why? Because there are very few emotions that feel better than crushing a weight you once never thought you could hit. Then you realize you have not accomplished anything and it is a never ending cycle because you have to stay hungry and set a new objective to stride for. Why? Because you countdown the hours until you get that barbell in your hands again and you live for this stuff because your built like that! Anybody can go to a gym act all motivated for a few months but only the mentally and physically strong train day in and day out for a lifetime!
__________________
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
  #2559  
Old 12-14-2013, 01:28 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Posts: 4,149
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12/13/13 DL 500tm 3s

Standing ab/box jump-
px13/2 x 3rds

1) DL-
140x5,5
230x4
300x3
350x3
400x3
450x4+2+1 (belt)

DL-
205x10 (snatch)
205x10 (snatch)
205x10 (snatch)
205x10 (def dl)
205x10 (def dl)

HLR-
11
11
11
11
11+plank x 50sec (alt arm and legs)

BB hold-
205x20sec
225x20sec
245x22sec

*Working on getting my butt back on deadlifts and a much better starting position. My best set was my heaviest set. Everything else went well.
__________________
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
  #2560  
Old 12-15-2013, 08:00 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: 4,149
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12/15/13 Logs 3s 247tm

Standing ab/plate throw-
px14/10x5 x 3rd

1a)- Log
55x15
107x8
147x5
172x3
197x3
222x7

1b) Pullup ng-
6
6
6
6
6
6

2a) Dips-
11
11
11
11
12

2b)Pullups ng-
6
6
6
6

3) Kroc row-
100x5
100x21

4a) Face pull-
px22
px22

4b) cg hand pushup-
25

Elliptical-6mins

*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
Reply With Quote
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