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  #1421  
Old 10-09-2009, 09:03 PM
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10/9/09 DE Sq

Box Squat (15 inch)
255 8x2

WS goodmorning-
195x5
235x5
265x5
295x5 (pr)

Pullups (ng)
50x8
55x8
60x7

1 arm farmers dl-
120x8
140x8
150x8

Spread eagle situps ss hlr-
25x12/ bw x 10
35x10/ bw x 10
35x10/ bw x 10

BHB wrist ss standing calf-
200x12/ 25
205x12/ 25
210x12/ 25
__________________
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!!
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  #1422  
Old 10-10-2009, 07:58 PM
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10/9/09 Back/traps

T-bar rows-
135x8,8
205x6
245x3
275x1
295x6
305x6
315x6

Pullups (ng)
90x6
95x5

Db rows-
155x6
160x6

18 inch DL-
505x5
510x4

Farmers shrugs-
410x6
450x7
__________________
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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  #1423  
Old 10-11-2009, 06:38 PM
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10/11/09 Chest/Forearms

Inc Bench-
105x12,10
145x6
175x3
205x1
220x6
225x6
230x6

Db bench-
100x6
105x6
110x6

Db flyes-
75x8

BB wrist-
235x8
245x8
255x8

BHB wrist-
215x10
225x10

Plate pinch-
90x31sec

*9.5 out of 10. I met all goals for today.
__________________
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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  #1424  
Old 10-12-2009, 09:28 PM
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10.12.09 ME Lower

Deficit DL- 2 inch
235x3
325x3
375x2
425x1
480x1
525x1 (5lb pr)
480x1

SSQ squat-
155x6
205x6
245x6
285x5

Db swings-
105x8
110x8
110x8

RC situp (3 sec neg)
25x10
35x10
45x10
45x10

BB static hold-
325x15sec
335x15sec
345x15sec

Db side bends-
125x10
135x10
145x10

Donkey Calf-
90x25
100x25
110x25
__________________
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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  #1425  
Old 10-14-2009, 08:01 PM
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superbilt is getting stronger than ever
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10/14/09 Log

Log Press (clean 1st)
87x5
127x5
147x5
172x5
192x8

Log press (strict)
117x10
122x10
127x10
132x9
132x9

Db rows-
100x10
105x10
110x10
115x10

Cali ext-
105x10
110x10
115x10

Alt db curls-
50x8
50x8
50x7

Seated Db shrugs-
70x15
80x15
80x17

Jog .5 miles
walk/jog
__________________
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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  #1426  
Old 10-16-2009, 07:21 PM
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10/16/09 DL 5-3-1 week 1

Seated Box Jumps- 11 inch to 27 inch
3x3

DL-
235x5
335x5
385x2
435x9 (pr) (no belt)

Goodmornings (Stiffleg)
145x10
150x10
155x10
160x10
165x10

BB rollouts-
325x8
330x8
335x8

Suitcase DL (farmers)
120x8
140x8
160x8

1 leg calf raise (nonstop)
45x20
90x20
90x20

Plate pinches-
90x25sec
90x25sec

*9.5 out of 10. Awesome day. I think the combination of a day off before DLs and doing a plyo movement prior made the weight feel lighter and I was way more explosive. I am going to try doing some explosive left or plyo prior to my main movement and see if it helps.
__________________
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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  #1427  
Old 10-17-2009, 12:30 AM
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Great Deadlift PR, and I agree with your assessment, I think those explosive movements really help prime your body for heavy moves. My deadlift program incorporates light power cleans prior to deadlift sets, I love it.
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  #1428  
Old 10-17-2009, 11:10 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Thanks yes explosive is good.
__________________
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
  #1429  
Old 10-17-2009, 11:12 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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10/17/09 Inc

Plyo Pushups- 3x5

Inc Bench-
115x5
140x5
165x5
195x5
215x10 (pr)

Inc Cg-
145+ 2 chain x 12
155+ 2 chain x 12
165+ 2 chain x 10

Db floor press-
65x12
65x12
65x11

BTB dips-
2 chain x 15,15,15

Band pd-
Green x 20, 18, 16

*Good day again 9.5 out of 10. I tried adding chains to my cg inc and i liked it to add more resistance to the top and get more tricep involvement.
__________________
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
  #1430  
Old 10-18-2009, 05:25 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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10/18/09 Back

Db snatch-
55x3x3

Pullups (ng)
35x5
50x5
65x8

BB chest supp row-
155x10
160x10
165x10

Farmer shrugs-
330x12
350x12
350x13

Alt db curls-
50x6
60x6

Hammer bar curls-
105x12
120x12
130x10
__________________
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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