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  #1111  
Old 01-19-2009, 10:20 PM
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1/19/09 DL 5-3-1

DL-
135x5
225x5
315x3
365x1
415x3
440x1
465x4

Farmer dls-
330x6
410x6
430x8 (pr)
http://www.youtube.com/watch?v=uWLiecFEWRw

glute ham raise-
bw x 10,10,10

Rc situps (2 sec pause)
135x10
145x10
155x10 (pr)

Donkey Calf raise-
135x12
170x12
180x15 (pr)

*was supposed to squat today but even 320 felt like a ton. box squatting and squatting in the same week are a mistake right now. So Mon will be DL and Fri will be Squat.
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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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  #1112  
Old 01-19-2009, 10:37 PM
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Quote:
Originally Posted by superbilt View Post
1/19/09 DL 5-3-1

DL-
135x5
225x5
315x3
365x1
415x3
440x1
465x4

Farmer dls-
330x6
410x6
430x8 (pr)
http://www.youtube.com/watch?v=uWLiecFEWRw

glute ham raise-
bw x 10,10,10

Rc situps (2 sec pause)
135x10
145x10
155x10 (pr)

Donkey Calf raise-
135x12
170x12
180x15 (pr)

*was supposed to squat today but even 320 felt like a ton. box squatting and squatting in the same week are a mistake right now. So Mon will be DL and Fri will be Squat.
very intense set..nice job and awesome vid
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  #1113  
Old 01-21-2009, 11:53 PM
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thanks for the kind words. It is going to get a lot more intense then that tho. The fun is just beginning.
__________________
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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  #1114  
Old 01-21-2009, 11:55 PM
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1/21/09 ME OH

OH bb press (clean 1st rep)
65x5
95x5
120x3
155x3
185x3
215x4 (pr)
185x8 (pr)

Power cleans-
185x5
190x5
195x5

Inc Bench-
155x8
175x8
195x9 (pr)

T-bar rows-
250x8
260x8
270x9 (pr)

Oh triceps ext alt with tricep bar hammer curls-
110x10/110x10
115x10/115x10
120x10/120x11

Plate pinches-
55x30sec
60x25sec

*very productive day. I wanted to go up to 235 on the oh but my joints werent feeling it. Still happy with a 4rep pr tho. Power cleans for reps equals brutal cardio.
__________________
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

Last edited by superbilt; 01-22-2009 at 10:16 PM.
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  #1115  
Old 01-22-2009, 02:37 AM
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i've started kind of a rough rough rough hybrid Westside training for my deadlift...alternating weekly between RDL/Deadlift...i'm going to see what it does for me...it definitely makes training fun, knowing that you are about to rock out on a weekly basis
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  #1116  
Old 01-22-2009, 10:17 PM
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yeah it does work well for the deadlift because most people cant deadlift heavy every week so switching it up to different variations can make for great progress. There are so many variations.
__________________
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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  #1117  
Old 01-22-2009, 10:21 PM
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superbilt is getting stronger than ever
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1/22/09 DL/abs/forearms

Snatch DL-
135x5
225x3
275x1
325x1
365x1
405x5 (pr) (belt)

Stone trainer (to 54 inches)
165x5
175x5

RC situps (3 sec pause)
155x8
165x8

Db side bends-
155x8
160x8

Lying leg raises-
25x10
30x7

BB wrist-
225x10
235x9

BHB bb wrist-
185x10
195x10

BHB bb static hold-
315x10sec
315x10sec
__________________
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

Last edited by superbilt; 01-24-2009 at 01:42 AM.
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  #1118  
Old 01-24-2009, 01:42 AM
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1/23/09 DE Squat

Box Squat (13 inch)
235 + purples 8x2

SLDL-
275x6
300x6
320x6
340x6

Stepups- (dbs) (1 leg)
30s x 8
30s x 10
30s x 10

Kneeling ab-
green x 3x10

Rockies-
25x12
30x10
30x10

Seated calf raises- (75rep set)
95x40+35

Band goodmorning ss plank (1 arm alt)
green x 15/30sec
green x 20/30sec
__________________
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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  #1119  
Old 01-24-2009, 08:41 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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Posts: 4,160
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1/24/09 Strongman Events

Power Cleans-
95x3
135x3
265x3
185x3
205x4

Farmers walks- (turns at 35ft)
165 (330) x 70ft
185 (370) x 70ft
195 (390) x 70ft
165 (330) x 105ft

Zercher db carry- (run)
105 x 70ft
125 x 70ft
155 x 50ft

Sled pull backwards-
230 x 70 feet 5x2 (10 sec rest in between)

Plate hold suicides runs-
10s (20) x 140ft
10s (20) x 175ft

* pretty good exhausting day. It is so much work just getting all of the weights up stairs and to the driveway. The having to bring it all back. Had to use the driveway which is 35ft long becaue grass is ice and mud and so is the side of the street. Farmers walks were fast and effective even tho my hands are ripped apart and callused bad. Everything after that was for conditioning.
__________________
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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  #1120  
Old 01-25-2009, 09:13 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/25/09 DE/ME Bench

De bench-
135+minis 5x3

Cg bench=
185x3
225x3
260x3
280x3
295x4 (pr)
245x5

DB rows-
125x6
135x6
145x6

Seated bb milt (bottoms up position)
135x10
145x8
145x8

Inverted pullups ( feet on bench)
bw x 10,10,10

Lying db tri ext-
60x12
65x11
70x12

Db hammer curls-
60x10
70x8
70x8

*progress feels good. It has been 2 weeks since I flat benched and I hit a pr.
Not sure what the real name of inverted pullups are but you set a bb up in the rack and elevate a bench and put ur feet on it and do pullups they are definately harder than reg pullups.
__________________
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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