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  #1821  
Old 01-01-2011, 02:07 AM
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superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,102
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12/31/10 Squat/DL

Squat-
140x5,5
210x3
270x3
310x3
350x3
390x3 (add belt + wraps)
420x1
440x2 (pr)
http://www.youtube.com/watch?v=pA0wCm2ncXY

18 inch DL-
230x3
320x3
410x2
480x2
520x1
550x3

SSQ stepups-
170x8
190x8

Db swings-
105x6
110x6

HLR-
12
12
12

Seated calf-
90x50+50

*Great day must have been from my Texas Roadhouse PRs yesterday
Peanuts x many
1 fruity girly alcholic beverage
1 22 oz coors lite (because I am watching my figure)
5 rolls with cinnamon butter
1 chili
12 oz steak
mashed potatoes
steak fries
__________________
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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  #1822  
Old 01-02-2011, 07:31 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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1/2/10 Back

T-bar rows-
135x10,10
225x6
260x5
280x5
300x15 (pr)

Rack pullup-
2 chain x 8
2 chain x 8

Db row-
150x8
160x8

Seated band pulldown-
g x 20
g x 20

BB shrugs-
320x15
340x20

BB wrist-
230x8
235x8

BTB wrist-
190x12
195x12

*Solid day. This rewoke my lower back soreness from fridays workout 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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  #1823  
Old 01-04-2011, 12:47 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,102
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1/3/10 Log 5s

Log-
55x5
107x5
127x5
147x5
172x5
192x9 (finally a good set)

Axle Clean-
110x3
135x5
155x5
175x6

Strict bb oh press-
115x12
125x12
135x10

Hammer bar curls-
130x6
140x6
150x6

Oh tri bar ext-
80x10
85x10
90x10
90x10

Grippers-
200x8
200x8
200x8

*Not too shabby. I think I am finally due to kick some *** on the log again.
__________________
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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  #1824  
Old 01-06-2011, 01:55 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,102
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1/5/10 Bench

Bench-
100x10,10
140x5
170x5
210x5
240x3
272x3
300x3

NG pullups-
bw x 5
25x5
35x5
50x5

Inc CG-
140x5
210x5
230x5
240x5

Db rows-
110x12
120x13

Db ext-
50x12
55x12
60x13

Rev bb curl-
100x10
110x10
120x10

Facepulls-
g x 15,15

*First time doing pullups in months. They were easy too. I guess the rack pullups and inverted rows helped. I felt a little pain in my outer lat, but not enough to cause me to stop. Benching has been improving.
__________________
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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  #1825  
Old 01-08-2011, 12:02 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,102
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1/7/11 DL 3s

DL-
140x5,5
230x3
320x3
390x1
440x1
490x1
460x4
360+2 chain x 3,3

SSQ GM-
155x8
160x8
165x8
170x8

HLR
12
12
12
12

BB static hold/Planks
320x15sec/30sec
340x15sec/30sec
360x15sec/30sec

*Not bad today. About a month ago I somehow reopened my surgery wound site and it has really bothered me lately. I got to go to get it packed everyday to heal it again for a few weeks. Hopefully I heal right this time so I can be normal again.
__________________
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
  #1826  
Old 01-09-2011, 07:12 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,102
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1/9/11 Log 5s

Log-
55x10,8
107x5
127x5
147x5
172x5
192x11 (PR)

Pullups (ng)-5s
bw x 5
35x5
45x5
55x8

Inc Bench-
140x3
190x5
210x2
230x8+3+3 (14)

Chest supp row-
100x8
130x5
160x8+5+5 (18)

Tribar oh ext-
80x10
100x5
120x10+3+3 (16)

Hammer bar curl-
100x8
120x5
140x8+3+5 (16)

*Just downright awesome workout. An alltime log press pr with some DC assitance workout.
__________________
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
  #1827  
Old 01-09-2011, 07:20 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,102
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New Split is 5/3/1 with DC assitance.

Sun- Log wk 1 5s wk 2 3s wk3 1s
Mon- Squat Wk 1-3s, wk 2 5s, wk 3 1s
Wed- Bench wk 1 3s, wk 2 5s, wk 3 1s
Fri- DL- wk 1 3s, wk 2 5s, wk 3 1s

So log is 5/3/1, Squat, Bench, DL 3/5/1. I always fall back on 5/3/1 or 3/5/1 when I need a solid program. The assitance work is what I always mess with. I like to try new assistance work to stimulate new gains.
__________________
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
  #1828  
Old 01-11-2011, 01:54 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,102
Default

1/10/11 Squat

Axle Clean-
90x5
130x3
150x3
170x3
190x4

Squat-
140x5
220x3
260x3
305x2
350x1
390x3 (add belt + wraps)
420x1

RDL-
230x5
280x2
320x8+4+3 (15)

Donkey Calf-
90x8
135x5
180x10+6+2 (22)

BB rollouts-
100x8
120x8
140x10+5+5 (20)

Btb wrist-
140x8
160x5
180x11+5+5 (21)

*Another productive day in the shed. I am loving the DC style assistance. More reps with heavy weight has to be a good thing. I use less rest on calves, abs, forearms because they recover faster. 10-15 breathes on big lifts 5-8 on small. I pick up things and I put them down!
__________________
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
  #1829  
Old 01-13-2011, 02:08 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,102
Default

1/12/11 Bench 3s

Bench-
100x10,8
150x5
190x5
230x3
260x3
290x3
310x1

T-bar rows-
180x5
245x5
280x3
315x8

Strict bb milt-
100x10
120x5
140x11+4+4 (19)

Rack pullups-
bw x 10
2 chain x 5
2 chain x 12+6+6 (22)

BTB dips-
2 chain x 12
2 chain +45 x 6
2 chain+45 x 16+7+6 (29)

Alt db curls-
50x3
55x3
60x7+3+3 (13)

*Bench form and setup was off today. I couldn't get tight or arch enough (not like I have much of an arch anyway). I don't know if it was from being sore or shoveling more snow today. I still hit my required reps though. Everything else went well.
__________________
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
  #1830  
Old 01-15-2011, 01:43 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,102
Default

1/14/11 DL 5s

Snatch-
50x5
100x3
120x3
140x3

DL_
140x5
230x5
330x5
385x3
435x5 (beltless)

SSQ stepup-
135x6
185x3
215x7+4+3 (14)

HLR-
8
5
15+6+6 (27)

BB static hold-
320x15sec
340x10sec
360x15sec+5sec+5sec (25)

Seated calf-
90x12
135x12
180x15+10+10 (35)

*Not bad for a friday. DL were pretty easy and decided to do my 5s beltless.
__________________
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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