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#1111
01-19-2009, 09:20 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.
__________________
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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#1112
01-19-2009, 09:37 PM
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Quote:
__________________
TEAM NORTON The"Outwork" mindset changed my entire life, perhaps it can help you as well Muscle Hypertrophy occurs independent of exercise intensity
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#1113
01-21-2009, 10:53 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
01-21-2009, 10:55 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 09:16 PM.
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#1115
01-22-2009, 01:37 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
__________________
TEAM NORTON The"Outwork" mindset changed my entire life, perhaps it can help you as well Muscle Hypertrophy occurs independent of exercise intensity
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#1116
01-22-2009, 09:17 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
01-22-2009, 09:21 PM
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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 12:42 AM.
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#1118
01-24-2009, 12:42 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
01-24-2009, 07:41 PM
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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
01-25-2009, 08:13 PM
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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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