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  #1121  
Old 01-26-2009, 10:37 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/26/09 ME DL

Rack Pull (2hole 18 inch deadlift)
135x5
225x5
315x3
385x2
455x2
545x1
585x1 (add belt)
615x1 (10lb pr)
545x4 (pr)
http://www.youtube.com/watch?v=yzi6e8snrp4

SSQ squat-
205x5
235x5
265x5

Db swing ( 1 arm)
70x8
75x8
80x8

1 arm farmer dl-
125x8
135x8
145x8

SSQ calf raise ss dragon flags
335x12/ bw x 12
355x12/ bw x 12
375x12/ bw x 12

BHB axle hold-
197x10s
247x10s
267x10s

*awesome day. Rack pull pr. I looked back to what I was doing last feb and march and I decided to use a lot of those methods 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

Last edited by superbilt; 01-28-2009 at 11:09 PM.
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  #1122  
Old 01-28-2009, 11:08 PM
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1/28/09 ME Bench

Reverse band bench (cg)
225x5
275x5
315x3
345x3
375x3 (pr)
385x3 (pr)
http://www.youtube.com/watch?v=rkT8JZbVKFM


Reverse band bench (cg)
295x5
310x5
325x7 (pr)

BB rows-
225x6
245x6
265x6
285x8 (pr)

OH strict tribar press-
100x10
115x10
125x10 (pr)

Db lying tricep exts-
70x10
70x10
70x11

Seated db curls-
50x8
50x8
50x10 (pr)

*good bench day. Lots of prs. I have made awesome progress on lying db exts going from using 35s a year ago to 70s now. I wish I could double the weight on every exercise lol.
__________________
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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  #1123  
Old 01-29-2009, 03:24 PM
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holy crap, talk about PR's, nice work.

question: how much does the bands assist the bench? any estimates for how much is weighs (read: feels like) at the bottom and top?
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  #1124  
Old 01-29-2009, 03:43 PM
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rootb33r rootb33r is offline
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Jeez man... you must be huge! Do you have pics somewhere?
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  #1125  
Old 01-29-2009, 05:28 PM
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Looking strong SB!

One comment on your rack pulls- it seems you are round you back a little. Just some constructive criticism - still strong work.
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  #1126  
Old 01-30-2009, 12:49 AM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
holy crap, talk about PR's, nice work.

question: how much does the bands assist the bench? any estimates for how much is weighs (read: feels like) at the bottom and top?
Reverse bands help off the chest but not at lockout. I am not exactly sure how much weight they take off the bottom tho I am sure you could find it if you looked it up online. PR's will now be the rule not the exception on Max Effort and most assistance work.



Jeez man... you must be huge! Do you have pics somewhere?

I don't have any recent pics. I am not that big 5'9 195 right now. I am pretty strong for my size tho.


Looking strong SB!

One comment on your rack pulls- it seems you are round you back a little. Just some constructive criticism - still strong work.

Yeah I noticed that I rounded my back a little to finish the lift. It can be dangerous but I have never had any problem. I think people get too paranoid about rounding the back it is a natural movement and it is impossible to lift atlas stones with out rounding the back. Rounding the back can get your back super strong you just have to be careful about. The only time I have ever hurt my back deadlifting was from coming up crooked and letting the bar get too forward.
__________________
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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  #1127  
Old 01-30-2009, 12:50 AM
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superbilt superbilt is offline
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1/29/09 DE SQ/DL

Box squats- (13 inch)
255 8x2

Stone trainer- (54 inch)
120x5
150x5
180x3 (pr)
180x3

Goodmornings-
185x8
205x8
225x8
235x8 (pr)

Spread eagle situps (weight behind head)
10x10
20x8
20x7

Seated calf raises- 80rep set
105x50+30

Rockies ss plank 1 arm alternate-
25x12/30sec
30x12/30sec
32.5x10/30sec
__________________
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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  #1128  
Old 01-31-2009, 09:00 PM
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superbilt superbilt is offline
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1/30/09 GPP strongman

Db snatch (thick)
55x3
75x3
85x3
95x2

Sled pull backwards- (explosive row)
140x70ft
185x70ft
230x70ft
275x70ft x 3sets

Forward sled drag-
275 x 70ft x 5sets

Backward drag-
275x70ft x 2 sets

Plate farmers jogs-
90 x 210
90x 210 ft

*very little rest 10-30sec on everything.
__________________
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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  #1129  
Old 01-31-2009, 09:07 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/31/09 ME Oh

Axle press (clean 1st)
67x8
97x5
127x5
157x3
182x2
202x1
212 x 0 (grr couldnt finish the clean)
197x6 (pr)
http://www.youtube.com/watch?v=UxwLYpNiRh0

Axle CLeans-
172x3
177x3
182x3

Inc Db (palms in thick)
75x8
80x8
85x9 (pr i think)

Pullups (ng)
45x6
60x6
75x6 (pr i think)
bw x 13
http://www.youtube.com/watch?v=sw6KKEAskPg

Oh bb ext-
105x10
120x10
130x10 (pr)

Hammer curls (tri bar)
105x10
125x10
135x10

Plate pinches-
55x20sec
70x20sec
70x20sec

*The axle clean and press is my nemesis. I am pretty good at pressing it but need a lot of improvement on the clean. The most I ever cleaned with it was 207 then I pressed it 5x. I misses the 212 it was close I got it to shoulder height but couldnt turn it. I have done 230 with a thick bb before but the axle is a whole new ball game.
__________________
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
  #1130  
Old 02-01-2009, 09:54 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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2/1/09 ME DL

Box squats (13 inch)
265 5x2

DL-
225x3
315x3
365x1
415x1
465x1
475x3

SLDL- (standing on 1.5 inch blocks)
315x6
325x6
335x6

Lying leg raises-
20x10
25x10
30x8

Standing ab pd ss plank ( alt arms)
green x 12/30sec
green x 12/30sec
green x 12/30sec

Static BB holds (double over) ss Donkey calf-
315x15sec/115x15
335x15sec/135x15
355x15sec/160x15

*had to move this up one day because I will need the next 2 days off.
__________________
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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