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  #1271  
Old 05-27-2009, 10:22 PM
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5/27/09 Clean

Axle Cleans-
80x5
110x5
140x3
160x3
182x6 (pr)

Corner Rows-
225x8
250x8
275x8

Pullups (double drop set)-
bw x 12
2 chains x 5/1chain x 5/bw x 6
2 chains x 5/1 chain x 5/bw x 6

Seated db curls-
40s x 10
45s x 9
45s x 10

Standing db wrist curls- (super strict to pump em up)
45x15
50x15
50x15

Run 3/4 mile in 5:40 (finally found a good pace)
walk 150/run 200/walk 50
(total 1 mile)

*I am trying to figure out if I am better at cleans with olympic weight lifting shoes or chucks it is hard to tell. I find it easier to move my feet with chucks but I get a better start with olympic.
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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

Last edited by superbilt; 05-27-2009 at 10:26 PM.
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  #1272  
Old 05-28-2009, 07:19 PM
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5/28/09 Inc Bench

Inc Bench-
95x8
120x5
165x5
190x5
215x8 (pr)

Tribar oh press-
120x12
125x10
125x11

Db bench-
50s x 15
50s x 18
50s x 20

Face Pulls-
green x 15,17,20

Db floor ext-
50s x 15
50s x 15
50s x 18

Run/walk intervals
60/30 5 cycles
__________________
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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  #1273  
Old 05-30-2009, 08:26 PM
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superbilt is getting stronger than ever
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5/29/09 DL

DL-
135x5
225x5
315x3
385x1
435x1
435x6 (straps)

Farmers walks- (turn at 50)
165s (330) x 100ft
185s (370) x 100ft
185s (370) x 150ft (pr) (2 turns)

Sled (forward)-
185x110ft
275x110ft
365x110ft
430x110ft

BB rollout-
155x10
160x10
165x11 (pr)

Db side bends-
130x10
140x10

*felt tight and weak on deadlifts today. Mostly because of the heavy deads on monday but that is what I get for changing programs. Next week will be better.
__________________
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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  #1274  
Old 05-30-2009, 08:31 PM
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5/30/09 Snatch

Snatch-
75x5
115x3
130x3
145x6 (pr)

Pullups (ng)
30x5
45x5
60x8 (pr)

Upright rows-
110x10
115x10
120x8

Db hammer curls-
50s x 10
55s x 10
55s x 11

Run 1 1/2 mile in 12:20
(run 1/2 mile in 3:30 then run 200s/walk 100s for mile)

*I am using 5-3-1 for pullups also by adding bodyweight 195 and using 105 as a max for 300lbs. It worked well today I was suprised to get 8 with 60lbs.
__________________
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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  #1275  
Old 05-31-2009, 08:03 PM
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5/31/09 Log

Log press (clean 1st)
55x8
107x5
147x5
177x3
192x7 (pr)
http://www.youtube.com/watch?v=QtDb9ru7Rhk

Jm press-
135x8
145x8
155x8
165x8
175x8

Db side laterals-
40s x 12
40s x 12
40s x 12

Pushups (holding on to dbs at side)
bw x 25
1 chain x 20
2 chain x 16

Band pd-
green x 15,15

Run 1 mile 7:58
walk 1/2 mile
__________________
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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  #1276  
Old 06-01-2009, 09:53 PM
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6/1/09 ME DL/Squat

DL standing on 1.5 inch blocks-
135x5
225x5
315x3
385x1
445x1
485x2 (pr)
405x5

SSQ bar squats (deep)-
155x6
205x6
255x6
275x5

Sandbag loads- (50 inch) (stone sim)
200 x 3,3,5

SSQ walkout ss plank to pushup-
335x20sec/bw x 11
355x20sec/bw x 11
375x20sec/bw x 11

Plate pinches-
70 x 30 sec, 30sec, 35sec

Db side bends-
145x8
155x8

Run
1/4
walk 200/run 200 x 2
(3/4 total)

*I am happy with everything but DL but hey it is my 3rd heavy dl in 8 days. I want a back of steel dammit!
__________________
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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  #1277  
Old 06-03-2009, 11:31 PM
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6/3/09 ME Upper

Inc Cg-
135x5
185x3
210x1
230x1
250x3 (pr)
195x5
205x5

Db rows-
130x6
135x6
140x8

Inc db press (palms in, thick)
75x10
80x8
80x8

Db hammer curls (thick)
60x6
65x6
65x7

Dec pushups (bands)
mini x 12
2mini x 12
2mini + chain x 11

Facepulls-
green x 20,20

*nice cg inc bench pr. My strength has increased big time on Inclines.
__________________
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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  #1278  
Old 06-05-2009, 12:21 PM
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superbilt superbilt is offline
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6/4/09 DE Sq/DL

Box Squats (14.5)
245+chains 9x2

Speed DL-
277+chains 10x1

Db swings-
85x10
95x10
105x10

Step ups-
30s x 10
40s x 10

BB rollout-
160x10
165x10
170x10 (pr)

Rockies-
25x12
25x12

Run 1 mile in 7:40
Walk/jog 1/4

*Working on form and technique today on squats and deadlifts.
__________________
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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  #1279  
Old 06-05-2009, 02:48 PM
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how do you like the deadlift with chains? has it helped your lockout?

I was thinking that I should incorporate some band or chained deadlift (gotta get the bands or chains first of course, lol!) to increase the resistance at the top.
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  #1280  
Old 06-05-2009, 06:34 PM
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superbilt superbilt is offline
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I bought chains from lowes. I also bought some chain hooks. I do it a little differently then most. I take the chain and wrap it around the bar sleeze then put the hook on then let the rest hang off. I do the same with the squat.

The point of using chains is to add more resistance to mostly the top of the lift and to prevent the bar from jumping off your back when you do dynamic effort squats.

I can not say if it has helped my lockout yet but I am pretty sure it will.

Also, I bought mini, light, and average bands from elitefts.com awhile back. The good thing about buying bands from them is they send you a book on how to use and setup the bands. If you have a power rack it is easy to set those up for squats and benching. Deadlifting is tricky though and you either need a platform or db's. The bands worked great for benching lockout. I recommend them for box squats too because they force you to stay really tight in the core.
__________________
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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