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  #1831  
Old 01-16-2011, 06:43 PM
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superbilt superbilt is offline
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1/16/11 Logs 3s

Log-
55x10,5
107x5
137x5
157x3
182x3
202x10 (ties pr or is a pr)

Pullups (ng)
bw x 5
45 x 3
55 x 3
70 x 7

Strict BB milt-
105x12
125x12
145x12

Chest supp bb row-
125x12
145x12
165x12

Tribar oh alternated with hammer bar curl-
90x12/105x10
105x12/120x10
120x12/140x10

Band pushdown-
g x 20+15+15

*I wore myself out on the log and pullups so I backed off on the other stuff. My strict milt press has been improving every 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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  #1832  
Old 01-18-2011, 01:28 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/17/11 Squat 5s

Axle Clean-
90x5
110x5
140x5
160x5
180x5

Squat-
140x5
230x5
280x3
320x2
360x5 (belt +wraps)

SSQ squat-
155x8
175x8
195x8
205x8

GHR-
bw x 8,8,8,9

BB rollout/Standing calf-
100x10/bw x 15
105x10/bw x 15
110x10/bw x 15
115x10/bw x 15
120x10/bw x 15


then a few hours later



1/17/11 DE LOWER

SSQ box squat (50%)
205 x 8 x 2

DL-
280 x 6 x 1

Farmers DL-
330x5
370x5
410x5
420x5+10sec hold

GHR-
bw x 8,8,8,9

BB rollout/Standing calf-
100x10/bw x 15
105x10/bw x 15
110x10/bw x 15
115x10/bw x 15
120x10/bw x 15

Side band pushdown-
purple x 10,11,12
__________________
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; 01-18-2011 at 06:27 PM.
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  #1833  
Old 01-20-2011, 01:37 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/19/11 Bench 5s

Bench-
50x10
100x6
140x5
180x5
210x5
242x5
275x8

CG bench-
160x10
165x10
165x10
170x10
170x10

T-bar rows-
205x10
215x10
225x10
235x10
235x10

Elbows out ext-
50x12
50x12
50x15

Facepulls/Standing abs-
g x 15/g x 15
gx15/gx15
gx15/gx15
gx15/gx15

*One of my better bench workouts lately. I decided to bulk up a little and some new quality mass to assist in strength 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
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  #1834  
Old 01-22-2011, 12:34 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/21/11 DL 3s

DL-
140x8
230x5
280x3
360x3
410x3
460x1
500x1 (add belt)
460x5

Deficit DL (2 inches)
250x8
255x8
260x8
260x8

HLR-
11
11
11
11

Suitcase DL-
115x6
135x6
155x6

Plank (1 leg/1 arm alternate)/Seated calf-
40sec/90x25
40sec/135x25
40sec/135x35

*Pretty good today. Nice to be on a program (5/3/1) again and feeling like I am making progress. I am definately adding some size right now. My yoke is definately growing. I am stepping up the ab work because it usually translates into a better squat and dl.
__________________
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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  #1835  
Old 01-23-2011, 07:13 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/23/11 Log 3s

Log-
55x10,5
107x5
137x5
167x3
192x3
212x8 (pr)
http://www.youtube.com/watch?v=1FBCfg9Q1As

Pullups (ng)-
bw x 5
45 x 3
60 x 3
75 x 5

Strict bb oh-
110x10
115x10
120x10
125x10
130x10

Rack pullups wg-
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

Hammer bar curls/band pushdown-
80x12/g x 20
85x12/g x 20
90x15/g x 20

*Great session today. A nice new log pr and good volume. My arms were on fire by the end.
__________________
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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  #1836  
Old 01-25-2011, 02:13 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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1/24/11 Squat 3s

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

Squat-
140x5
210x3
255x3
300x3
340x3
382x5 (belt + wraps pr?)

SSQ-
165x8
185x8
205x8
210x8

GHR-
9
9
9
9

BB rollouts-
105x10
110x10
115x10
120x10
125x10

*Making some good progress again. Squats felt good 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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  #1837  
Old 01-27-2011, 06:27 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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1/26/11 Bench 3s

Bench-
50x10
100x5
140x5
170x3
200x3
230x3
260x3
292x5

Cg Bench-
165x10
170x10
175x10
180x10
180x10

T-bar rows-
215x10
225x10
235x10
245x10
245x10

Elbows out ext-
55x12
55x12
55x15

Facepulls/Standing ab-
gx16/gx16
gx16/gx16
gx16/gx16
gx16/gx12
__________________
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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  #1838  
Old 01-29-2011, 12:20 AM
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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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1/28/11 DL 1s

DL-
140x8
230x5
320x3
390x2
435x1
485x3 (belt)
515x1
515+40lbs chain x 1 (pr)
http://www.youtube.com/watch?v=trByzX9vBQ8

Deficit DL (2 inch)
255x8
260x8
265x8
265x8

HLR-
12,12,12,12

Suitcase DL-
125x6
145x6
165x6

Plank (1 arm/1 leg alternate)/seated calf-
40sec/135x25
48sec/135x25
48sec/135x40

*I am making some good progress. Technique is improving on all lifts. That might have been one of the easiest 500+lb dls ever for me. First time pulling a heavy single with chains and it was easy.
__________________
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
  #1839  
Old 01-29-2011, 07:48 PM
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Commander Commander is offline
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You had more in you, that was a smooth PR.
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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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  #1840  
Old 01-29-2011, 10:52 PM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by Commander View Post
You had more in you, that was a smooth PR.
Yeah, you destroyed that dude.
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Florida Atlantic University
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