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  #2421  
Old 05-16-2013, 12:41 AM
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5/15/13 ME Bench

1a)Worked up to 317x2 on bench
Reverse band bench (light)-
230x3
280x3
310x3
340x2
360x1
380x1
270x5
280x5
285x5
http://www.youtube.com/watch?v=Ia0kZyBUqq0

1b)Plate shrugs-
45x14

2)Rack lockout (8 hole)
230x5
260x5
300x5

3)BB row-
190x8
200x8
210x8

4) Kneeling Oh press-
100x10
110x10
120x10

5) BB curl/BB skullcrusher-
100x8/100x8
105x8/105x8
110x8/110x8

*Felt I need to make a change since progress has stalled. Hitting only 317x2 on the bench set me off. I am confident that adding more variety and heavier weights will help me blast off again.
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Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
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  #2422  
Old 05-18-2013, 03:32 PM
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5/17/13 DL deload

Deficit DL-
140x5
230x3
280x5x1
330x1
380x1
430x1
Floor-480x3 (belt)

SSQ gm-
115x10
115x10
115x10

HLR-
11
11
11

Sled forward-
140x70ft
165x70ft
190x70ft
190x70ft

*Deloadness.
__________________
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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  #2423  
Old 05-19-2013, 05:57 PM
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5/19/13 Log

1)Strict Log-
55x8
107x5
147x5
172x5
202x5
222x3
227x3
232x3 (pr)

2a) Pullup ng-
10
10
10
10
10

2b)Inc Cg Bench with chains-
160+40lb x 5
180+40lb x 5
200+40lb x 5
220+40lb x 5
240+40lb x 5 (pr)

3a) Hammer bar curl-
80x10
85x20 (pr)

3b) Tribar skullcrusher-
80x10
85x16

4) face pull-
px15
px20

*Solid effort today. Felt pretty good and hit some PRs finally. Finally wised up and deadlifted the log into position for the clean which is smart and I have been rowing it for too long which is dumb and a waste of energy.
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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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  #2424  
Old 05-21-2013, 01:00 AM
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5/20/13 Squat (430tm) 5s

Squat-
140x5,5
215x5
280x3
325x2
365x7 (belt/wraps)
365x5

Sumo DL-
140x5
190x5
240x5
260x5
280x5

Farmers Walks-
165x70ft
165x70ft
175x70ft
175x70ft

GHR-
10
10
11

BB rollout-
120x10
130x10
140x11/situps-22

*Pretty please with this one. Decided to take a few steps back on my squat and lighten the load and focus on form.
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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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  #2425  
Old 05-25-2013, 12:27 AM
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5/22/13 Bench 5s

Bench-
50x12
100x8
150x5
190x5
215x5
245x5
277x7

Bench (w,w,n,c,c)-
160x10
160x10
165x10
165x10
170x10

Chest supp row-
120x11
120x11
125x11
125x11
130x11

BB curl-
75x10
80x10
85x10

*Decent.
__________________
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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  #2426  
Old 05-25-2013, 12:32 AM
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5/24/13 DL (515tm)

DL-
140x5,5
230x5
280x3
340x3
385x2
440x6 (belt)

BB shrugs-
370x6
410x6
460x6

Lying leg raise-
15x8
15x8

Suitcase DL-
165x6
170x6

Crunch (weight behind head)-
25x12

*Took my training maxes down a bit and focusing on better technique and killing weights 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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  #2427  
Old 05-26-2013, 08:18 PM
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5/26/13 DE Bench Wk 1 Day 1

DE Bench-
50x15,10
100x8
140x3,3
140+40lb chain x 8x3
http://www.youtube.com/watch?v=p4GDgLXBPGY

Axle Strict Press-
110x5
130x5
150x5
170x5
190x5 (pr)

Pullups (ng)-
5
25x5
25x5
25x5

DB row-
100x10
105x15 (straps)

Rolling db ext-
30x12
30x12
30x12

Band pd-
px20
px25

Sled pull (1 arm row)
95x12
95x12

*Today was a good day. I am ready to start smashing weights again. Started off very light on the speed bench but and I killed every rep of every set.
__________________
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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  #2428  
Old 05-27-2013, 12:20 AM
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Keeping the weight submaximal for deadlift helps a ton for me.
Great speed on bench.

Do you wrap your wrists for the OH Press?
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  #2429  
Old 05-28-2013, 01:08 AM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
Keeping the weight submaximal for deadlift helps a ton for me.
Great speed on bench.

Do you wrap your wrists for the OH Press?
I need variety on the DL or I get stale and my back hates me.
Thanks on the bench.
I wrap my wrist on the OH Press on my heavy sets. Years back I messed up my wrist doing BB curls of all things. So on all my heavy work on bench, dl, squat and oh press I wrap them for support.
__________________
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
  #2430  
Old 05-28-2013, 01:14 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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5/27/13 ME Lower

Squat-
140x5
140x5
230x3
300x3
350x2 ( add belt)
410x1
440x1 (add wraps)
475x1
505x1

Sumo DL (weight elevated 2 inches)
230x3
280x2
330x2
380x2
400x3 (belt)

GhR-
10
10
10

Str8 leg situp-
15
5x15
10x15

STR8 Leg GM-
100x10
100x10
100x11

*Had some fun today and killed some weights. I did plenty of mobility work prior to squats and it paid off and my hips and back felt great. Elevated Sumos were fun and fast. Once I got it off the floor I blasted it.
__________________
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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