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  #1531  
Old 01-28-2010, 07:33 AM
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superbilt superbilt is offline
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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  
Old 01-30-2010, 06:59 AM
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superbilt superbilt is offline
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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 10:46 PM.
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  #1533  
Old 01-31-2010, 10:52 PM
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superbilt superbilt is offline
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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  
Old 02-01-2010, 07:38 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.
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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  
Old 02-02-2010, 01:54 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  
Old 02-02-2010, 02:01 AM
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superbilt superbilt is offline
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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  
Old 02-02-2010, 05:20 PM
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Congratulations! You told me you'd just have to be patient, looks like it paid off.
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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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  #1538  
Old 02-02-2010, 09:08 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Quote:
Originally Posted by Commander View Post
Congratulations! You told me you'd just have to be patient, looks like it paid off.
Yup, no more babysitting criminals 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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  #1539  
Old 02-02-2010, 09:16 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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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  
Old 02-03-2010, 08:56 PM
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superbilt superbilt is offline
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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 09:02 PM.
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