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#1531
01-28-2010, 06:33 AM
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1/27/10 Bench
1) Bench- 105x5 145x5 195x5 225x3 255x3 285x3 310x7 (pr) http://www.youtube.com/watch?v=zeWjZtdN2v4 2)DB rows- (no straps) 150x6 160x6 165x6 (pr) 3A) CG INC BENCH- 200x8 220x8 240x8 (pr) alternated with (1 min rest in between each) 3B) Pinwheel db curls- 60x8 70x8 75x8 (pr) 4a) BB upright rows- 105x10 110x10 115x11 alternated with (1 min rest in between each) 4b) Db tricep extensions- 70x10 70x11 70x12 5) Grippers- 150x5 150x5 Conditioning circuit (nonstop) Swissball side crunches-12 Bicycle crunches- 15 Pushups-25 Flutterkicks-50 Punching bag-25 combos Jumping Jacks- 25 Plank- 30sec Bear complex(power clean/front squat/oh press/squat/behind head press)- 105x2 *I woke up yesterday with another frikken cold and it wiped me out. I had no energy to train yesterday or do anything. I am still congested and my cardio is way done from it but today was still a great day. I benched 310x7 (5lbs + 2rep pr) from 305x5 4 weeks ago. My bench/log/dl are loving 531. After bench and db rows I picked up the pace and did alternate sets of the other exercises to do more work in less time. Then I threw in a conditioning circuit for good measure but I should have done the bear complex first but that was a last second decision. I just got grippers (150 and 200) from elitefts to increase my crushing strength. I will not lie 150 is tough for 5 reps and I don't think I can do 200 yet especially in my left hand.
__________________
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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#1532
01-30-2010, 05:59 AM
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1/29/10 DL
DL- 145x5 235x5 335x3 415x2 465x1 510x4 (pr) http://www.youtube.com/watch?v=XJ7siCHejvY Farmers Shrugs (dl into position) 410 (205) x 10 450 (225) x 10 510 (255) x 10 (pr) HLR- (str8 leg) 13 13 13 BHB wrist/GHR/Cruches (legs up) triset- (30 sec rest after triset) 245x10/bw x 10/ 45x16 255x10/bw x 10/ 45x16 265x10/bw x 11/ 45x18 Standing calf raises- bw x 100 (40+20+30+10) Power Clean (finisher)- 145x12 *Pretty good today 9 out of 10. I did not whether I wanted to go for a 1rm on the DL or just hit a PR at 510. I stuck with the pr but 5 would have been nice on it but my form felt off and used to much low back. I attempted to Squat after but my back was done. Farmers Shrugs were good but tore my hands apart. I need to file them down. I liked the triset I did because I moved decent weight and had a full body burn. High rep power cleans are killer. I want to work up to 20 at that weight.
__________________
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; 01-31-2010 at 09:46 PM.
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#1533
01-31-2010, 09:52 PM
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1/31/10 DE Oh (deload not really) that turned into ME the endurance workout
DE Oh bb press- 145 6x3 Inc Cg Bench- 215x3 245x3 265x1 285x3 (pr) 295x3 (pr) 310x1 (pr) 320x1 (pr) http://www.youtube.com/watch?v=SVPGkGcpBMI Pullups- 15-12-10-9-8-6 (5 mins) Dips (BTB)- 20-20-18-16-15-11 (5 mins) Face pulls- 20-21-20-20-19 (3 mins) Grippers- 150x5,5 *Planned on goin for a max on the log but had no strength on it or energy. Then decided to actually stick to deloading and do some dynamic oh. Then felt like I had to do something and hit 4 prs on the inc bench. Then did 60 pullups and 100 dips.
__________________
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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#1534
02-01-2010, 06:38 PM
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I like the string of PR's on incline, plus your recent one on DL, you're killin' it in the gym.
__________________
 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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#1535
02-02-2010, 12:54 AM
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Thanks. I find it very hard to bring myself to do a real deload 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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#1536
02-02-2010, 01:01 AM
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This is not training related but I had one of the craziest days of my life today.
So I have to go to training for the next few weeks for my current job. I caught my first flight today and landed ( I had to transfer and get another 45 mins later). I turn on my phone and see that I have a voicemail. I have this hope that it could be what I was hoping it was for. So I check the message and it is a job that I have been waiting on for awhile telling me to call. So I do and they told me they were calling to let me know they made their decision from the interviews and then offered me the job and a start date soon. I am like wow this is great but at the worst time ever lol cuz I am 4 hours from home and supposed to be in georgia in a few hours for the next few weeks. I tell of some of the guys I work with and am going to training with. They are like what are you gonna do. I text my gf and she is like you better take that job and I knew that is what I wanted. So I made my decision to take it but felt bad about leaving my current job so soon and like that. I run around the air port looking to catch a flight home and the price is ridicilous. So I end up renting a car and driving 4 hours home. Unfortunately, one of my bags is down south and hopefully it returns to my nearest airport tommorow like they said. Crazy day lol but I had to do what was best for me.
__________________
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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#1537
02-02-2010, 04:20 PM
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Congratulations! You told me you'd just have to be patient, looks like it paid off.
__________________
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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#1538
02-02-2010, 08:08 PM
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Quote:
__________________
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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#1539
02-02-2010, 08:16 PM
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2/2/10 DE DL/events
DE Deficit DL (2 inch)- 285+chains 8x1 Sled Forward- 230x120ft 320x120ft 410x120ft 435x120ft 435x120ft Sled backward (v bar) 320x120ft 365x60ft 410x60ft BHB bb wrist- 195x10 205x10 215x10 225x10 235x10 SSQ calf raises- 315x12 335x12 355x12 375x12 395x12 Dragon Flags/Kneeling ab pd/Swiss ball side crunches- 12/green x 15/ 13 13/green x 16/ 15 15/green x 20/ 20 * Wanted to do some strongman training today after watching some of 2009 WSM. I did pretty good for not doin the sled in a long time and it was 29 degrees out and my lungs, heart, and teeth burned from it lol. I am trying to build up my work capacity and be like Mariusz lol. I am going to alternate DE squats and DLs weekly on this day and on Fridays I will alternate heavy DLs and Squats so I don't do both heavy in the same week.
__________________
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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#1540
02-03-2010, 07:56 PM
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2/3/10 Log Wv 4 Wk 1 5-3-1
1) Log- 55x5 97x5 137x5 177x3 207x3 232x1 252xno thanks 212x6 (pr but way to tough cuz of wasted energy prior) 2) Axle Cleans- 160x5 165x5 170x5 3a)Seated bb milt- 135x10 140x10 145x10 150x10 155x10 1 min rest in between 3b) Pullups- bw x 10 bw x 10 bw x 10 bw x 10 bw x 11 4a) Oh bb ext- 125x10 130x10 135x10 rest 1 min 4b) Hammer curls (tribar) 115x10 120x10 130x10 Grippers- 150x5,5,5 Plate crucifx holds- 10s x 30sec *Was planning on working up to a log 1rm but didn't feel it today. So I ended my deload and starting wave 4 wk 1 of 5-3-1. Instead of adding 5lbs like I normally do to the log and bench I will add 10lbs this time around because I have been hitting a lot of reps each week. The hardest part of the axle clean and press is the clean for me so I threw in some sets of axle cleans. I am mentally impaired on how to continental clean it plus I have no belly so that does not help so I have to power clean the axle everytime. I liked alternated seated bb milt with pullups it was quite the shoulder/upper back pump. I am improving on the grippers nicely, but my left hand is still weaker than right which is natural.
__________________
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; 02-03-2010 at 08:02 PM.
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