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  #1081  
Old 12-30-2008, 12:24 AM
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superbilt superbilt is offline
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12/24/08 ME Bench

Bench warmup-
95x5
135x5
185x4
225x3
255x1

Rack lockouts- 8 hole (4.5 to 5 inc rom)
225x3
275x3
315x2
335x1
Rack lockouts 9 hole (3 inch rom)
365x2
405x2
435x1
455x1 (pr i think)

Paused Bench (3 sec)
225x3
240x3
255x3
265x3 (pr)
http://au.youtube.com/watch?v=FozeLh_xMus

T-bar rows-
225x10
235x0
245x8
255x8

Elbows out ext-
55x12
60x12
60x11

Db upright rows-
50x8,8,8

Delt complex- nonstop
front plate raise- 35x15
seated plate side lat- 10s x 15
seated rear lat- 10s x 15


*max effort sucked it took me awhile to figure out what i could do cuz my shoulder hurt. However, everything else went great. I changed my bench setup a little and it helped big time i am so tight now with a pretty good arch. Paused benches went great. I am glad I have this journal today I looked back 2 years ago to see what I did to get my bench from 320-340 and realized what I have to do to get it moving again.
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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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  #1082  
Old 12-30-2008, 12:24 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/25/08 DE SQ/DL


Box squat (15 inch)
225+purples 8x2

Speed DL=
275+minis 8x1

WS goodmornings-
135x5
205x5
245x5
285x5 (pr)

Lunges-
20s x 3x8

Farmer side bends-
135x8
145x8
155x8

Lying leg raise-
20x8
25x8
25x8
__________________
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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  #1083  
Old 12-30-2008, 12:25 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/27/08 ME OH

Tri-bar oh press (clean 1st)
30x10
80x8
120x5
150x5
180x3
200x5 (pr)
150x11 (pr)

Pullups (ng)
bw x 10
45x6
55x6
65x6

Db bench press (feet on chair) (thick db) (palms in)
75x10
80x10
80x10

oh bb ext ss seated db curls-
105x10/40x10
115x10/45x8
125x8/45x8
__________________
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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  #1084  
Old 12-30-2008, 12:25 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/28/08 DL day

box squats-
225+purples 4x2
235+purples 4x2

Sumo DL-
135x5
225x5
275x3
315x1
335x3
365x3
395x3

Dl standing on 3 inch blocks-
365x3
395x3
425x3

RC situps (3 sec pause)
140x8
145x8
150x8

Rockies-
20x10
25x10
25x10


* Fly EAGLES FLY!! THANKS OAKLAND THANKS HOUSTON!
__________________
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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  #1085  
Old 12-30-2008, 12:26 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/29/08 ME Clean


Power Cleans-
135x3,3
165x3
185x3
210x3

Box Squats (15 inches)
235+ purples 8x2

Box Jumps- 19 inch
3x3

Db swings ( 1 arm)
75x5
80x5
85x5

1 arm farmers bend hold-
115 x 30sec
125 x 30sec
135 x 30sec
__________________
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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  #1086  
Old 12-30-2008, 11:26 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/30/08 ME OH

Axle Press (clean 1st)
67x5
102x5
137x5
167x3
187x5
192x5
Inc CG bench-
135x5
185x5
205x5
215x5
BB rows-
135x6
185x6
225x6
275x8
225x8
Oh tri bar ext ss tribar hammer curls
100x10/100x10
110x10/110x10
120x10/120x10
Farmers shrugs-
165x10
185x10
185x12 (pr)
__________________
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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  #1087  
Old 12-31-2008, 10:34 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/31/08 DE/ME Bench
DE bench-
135+minis 8x3
Cg bench- (1 sec pause)
185x3
225x3
255x3
275x3
285x3
Pullups (ng)
6
45x6
55x6
65x6 dropset bw x 9
Standing db oh (hands in log position) (thick dbs)
55x10
65x10
70x7
Lying db exts (thick)
60x10
65x10
70x12 (pr)
Face pulls ss band pds-
green x 15/15
green x 15/15
green x 15/15
*awesome day. I have created a new template for the new year and I believe it to be my best ever. I decided to combine DE and ME bench on the same day and it worked well. My bench setup is so much tighter and stronger than it used to be and I feel so strong with it. Today was a blast and I had so much fun.
The new split is
Sun- ME OH
Mon- DE Sq/Dl
Wed- DE/ME bench
Thurs- ME DL/SQ
Fri- Olympic/traps/bis
Sat-Events or gpp

I love this journal it allows me to look back and remind myself what works for me. The most important training book a person can own is their training journal.
__________________
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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  #1088  
Old 01-02-2009, 02:17 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/1/08 ME DL/SQ

Deadlift-
135x8
225x5
315x3
365x1
415x2
465x1
505x1
550x1 (belt) (5lb pr finally)
495x3 (straps)

http://www.youtube.com/watch?v=Ry0ldd1N-Fg

SSQ Box squat )13 1/4)
155x5
205x5
255x5
275x5 (pr)

Snatch grip Dl-
225x5
275x5
325x3
365x5 (straps)

Stone trainer-
110x5
145x5
170x5 (pr)

SSQ calf raises +static hold
335x12 + 10sec
355x12 +10sec
365x12 + 10sec

Rockies ss planks (1 handed)
25x10/30sec
25x11/30sec
25x12/30sec

Static bb hold (double overhand)
315x10s
335x10s
355x10sec
375x10s

*I started the new year with a huge bang. 10 out of 10 awesomeness. finally got a deadlift pr. And it was my 9th str8 day of lifting. I know I am good for more if I rested.
__________________
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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  #1089  
Old 01-02-2009, 04:56 PM
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Commander Commander is offline
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Nice Deadlift video....and all that after a pr!
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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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  #1090  
Old 01-02-2009, 10:30 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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thanks man. For some reason after I hit a heavy single I always seem to be able to get more reps with a lighter weight than usual. I think I coulda had a 4th at 495 but I cut it off after 3 because I had a lot more to accomplish.
__________________
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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