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  #1361  
Old 08-11-2009, 01:39 PM
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superbilt superbilt is offline
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8/10/09 DE DL/Events

Box JUmp- 3x3

Deficit DL (3 inch)
295+chains 8x1

Db Snatch (thick db)
60x5
65x5
70x5

Farmers Walks-
205 (410) x 50ft
225 (450) x 50ft
235 (470) x 50ft

Sandbag Carry/Sled Medley
210 x 50ft/ 320 x 100ft
210 x 50ft/ 410 x 50ft

Sled Forward-
320 6x50ft

Sandbag Carry-
210 x 100ft

Situps-
2 chains x 20,20,21

*8.5. It was really hot outside today. I was sweating so much it was really hard to keep a grip on farmers walks. This is why I only did 50ft runs. I am pleased with everything else though.
__________________
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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  #1362  
Old 08-11-2009, 09:29 PM
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8/11/09 Cardio

2miles (intervals) 18 mins
stair sprints x 4 (nonstop)
walk 1/4 mile

*It was so hot and the air was so thick today which made it fun. As added motivation my town's SWAT team was training at the high school I run at. That made me remember why I run.
__________________
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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  #1363  
Old 08-12-2009, 11:54 AM
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I just noticed....
"Once I stick to the program I am going to get really strong."
...in your signature, lol!
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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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  #1364  
Old 08-13-2009, 01:42 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
I just noticed....
"Once I stick to the program I am going to get really strong."
...in your signature, lol!
Yup, over the last few months I have been going back and forth between Westside and 5-3-1. I have noticed 5-3-1 works great for my log press and inc bench. However, my squat and dl do better with conjugate method. I hate combining programs though. I was going to go down to 4 lifting days as opposed to 5, but I really think it does not help at all so I will stick to 5. I want to try one more thing and then I will have it down 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

Last edited by superbilt; 08-13-2009 at 01:50 PM.
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  #1365  
Old 08-13-2009, 01:46 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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8/12/09 Log

Log-
55x5
97x5
147x5
177x2
207x1
192x8

Pullups-
40x5
55x5
65x6

Log press (strict)
112x10
117x10
122x10
127x10
132x8

Chest supp bb row-
145x10
150x10
155x9
155x9
155x10

Oh bb ext-
115x10
120x10
125x9

BB curls-
100x10
105x10
110x10

Jumping Jacks/Punching bag combos-
20/20 4 rds nonstop

*7. Did a lot of driving today down to Delaware and back and lived off of protein bars and shakes. Result was low energy and not feeling strong.
__________________
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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  #1366  
Old 08-13-2009, 02:03 PM
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Quote:
Originally Posted by superbilt View Post
Yup, over the last few months I have been going back and forth between Westside and 5-3-1. I have noticed 5-3-1 works great for my log press and inc bench. However, my squat and dl do better with conjugate method. I hate combining programs though. I was going to go down to 4 lifting days as opposed to 5, but I really think it does not help at all so I will stick to 5. I want to try one more thing and then I will have it down lol.
Huh *Lightbulbs going off inside my head*, Westside didn't work too great for my bench press. Smolov is great for squat, but I am not sure if my press is going to benefit from the template, I feel like I might burn out like I did on the Russian Volume program. Both exercises you mentioned, log and inc, are presses, I might have to give some serious thought to trying 5-3-1 for my press.
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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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  #1367  
Old 08-13-2009, 09:51 PM
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superbilt superbilt is offline
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8/13/09 Inc Bench

Inc Bench-
110x5
145x5
165x5
190x5
217x7

INC CG-
135x10
140x10
145x10
150x9
150x8

T-bar rows-
215x8
240x8
265x8

Pullups-
12
13

Pushups (ng handles)
chain x 20
chain x 20
chain x 16

Face pulls-
green x 18
green x 18
green x 18
__________________
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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  #1368  
Old 08-15-2009, 05:46 PM
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superbilt superbilt is offline
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8/14/09 DL

DL-
135x5
235x5
325x4
375x2
430x8 (pr) (no belt or straps)

Deficit DL (double overhand) (1.5)
255x8
260x8
265x8
270x8

BB rollout-
225x10
230x10
235x10
240x10
250x10 (pr)

Sandbag carry-
210 x 50ft
210 x 50ft
210 x 100ft

*9.5 out of 10. Awesome deadlifting today.


8/15/09 Cardi0

Run 2 miles in 15:50
(1 mile in 7:00)
(1 mile intervals in 8:50)
__________________
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
  #1369  
Old 08-16-2009, 04:08 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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8/16/09 Log

Log press- (clean 1st)
92x5
122x5
147x5
172x3
197x9 (pr)

Pullups- (ng)
35x5
50x5
65x7

Chest supp row-
155x11
155x11

Log Press (strict)-
117x10
122x10
127x10
132x10
132x9

Rev bb curl-
100x10
105x10
110x9

Cali ext-
100x10
105x10
110x10

*9.5 out of 10. Excellent day. I needed this for motivation.
__________________
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
  #1370  
Old 08-18-2009, 02:05 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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8/17/09 Event

Box Squat- (13 inch)
Work up to 340x3
255 4x2

Farmers walks- (turn at 50)
165 (330) x 100ft
185 (370) x 100ft
185 (370) x 100ft

Sled forward-
330 x 100ft (5 sets)

Wheelbarrow runs-
210 x 150ft
210 x 150ft
210 x 225ft

*Felt weak today and motivation was very low. I am having trouble heavy squatting and DLing in the same week. I need to put both of them on the same day and do dynamic work on monday or tuesday. I got my upper body right but the squats have really suffered.
__________________
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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