The return of Superbilt - Page 267 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #2661  
Old 06-01-2014, 12:44 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

5/31/14 log 212tm 3s

Bunch of squat practice

1a)Strict Log-
55x8
107x5
147x3
172x3
192x5

1b)ng pull-up
Bw x 5x6

2a) fat grip strict press
105x10
105x10
105x10
105x10
105x12

2b) chin-up
Bw x 5 x 6

3) seated db clean ss band row to chest
10x15/px15
10x15/px15

*was gonna do squats today but it was not going well. Not much to report here.
__________________
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
  #2662  
Old 06-01-2014, 07:24 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/1/14 ME Lower

Seated box jump-
high bench 3x3

SSQ-
65x5
115x5
165x5
205x3
245x3
275x2
305x1 (add belt)
325x1
340x3 (pr)

Rack pull 1 hole-
295x5
350x5
405x5

GHR-
15
15
15
15
15

BB rollout-
100x15
105x15
110x15

BB standing twist-
b+10x15
B+12.5x15
b+15x15

Run-
5:05
walk 1 min
5xstairs
walk 1 min
run 1 min
walk 1 min
run 1 min

*Finally a good lower body day. A small PR on the midevil torture device aka ssq bar.
__________________
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
  #2663  
Old 06-04-2014, 12:57 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/3/14 paused bench

Plyo push-up
6 block x 4x 2

Paused Bench-
50x5,5
100x5
150x5
200x5
230x3
260x3
290x3
320x1
1 brick-335x1

Bench-(3w, 2c)
160x10,10,10
165x10,11

Chest support row-
100x12
110x12,12,12,13

Btb shrug
140x12
160x12

Bb curl
50x20
55x20

Run-5:40
Walk-5

*still felt beat up from Sunday Lower day and running.
__________________
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
  #2664  
Old 06-06-2014, 02:29 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/5/14 DL 450tm 5s

Walk 2 min run 2 min
Limber 11 minus foam rolling

DL-
50x5/Ab pd px10
135x5/px10
185x5/px10
205x3/px10
250x3/glute bridge x 10
295x5/x10
335x5
385x5
335x5
295x6

Sldl deficit DL 1.5 in (390tm 5s)
255x5
295x5
330x5

Hlr/sled grass
10/95x120ft fw
10/140x120ft
10/140x120ft bw
10/165x120ft
10/plate swing 25x12

Sprint 4x15sec
Run 2 min

*i got a Texas Power Bar today and what a difference from my other bar. I thought the grip on my other bar was rough but this thing is brutal. My pinkies are tore up. The theme of my new program is do what you suck at second. So I chose exercises that will help the main lift the most and I am using the 5s progression on them.
__________________
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
  #2665  
Old 06-07-2014, 09:18 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/7/14 log 222tm/incline cg 270tm 5s

Run- 1 block in 2:18
Limber 11

1a)Log-(clean 1st)
55x8
97x5
127x5
147x5
167x5
187x8
167x5
147x8

1b) ng pull-up dead hang
4
4
25x3x4

2a)inc cg bench
155x5
175x5
205x5
230x6
175x10

2b)face pulls
Px4x15

3a) dips
12
12
12

3b) db hammer curl
40x10
40x10
40x10

4)dead hang wg
45x30sec
45x30sec

5) straight leg sit-up paused
15
10x15
20x15

Run 1block in 2:15
Walk 2 min

*for the next 6 weeks I will be doing things a little differently as I may or may not be going to an academy in July. So I am preparing as I will be and stepping up the running and conditioning. I also plan on doing some more body weight work. I will be doing less assistance volume but more sets on the main lifts. I will be varying my runs by shorter faster and longer slower.
__________________
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; 06-08-2014 at 09:00 PM.
Reply With Quote
  #2666  
Old 06-08-2014, 08:57 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/8/14 squat 405tm 5s

3 min elliptical
Mobility stuff

Squat-
Bw x 10/ab pd x10
45x5/px10
135x5/bench jump x 5
185x5/x5
225x5/plank x 30sec
265x4
265x3 (switch to Olympic shoes)
305x3 (add belt)
345x6
305x5
265x6

Farmers walk (drop and turn at 40)205tm
135s x 80ft
155s x 80ft
175s x 80ft

Ghr
10
1 ch x 10
1 ch x 12

Ssq stepup
65x10
85x10

*nothing awesome but squats are starting to feel a little better.
__________________
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
  #2667  
Old 06-10-2014, 11:29 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/10/14 oh 200/inc cg 270tm 5s

Run 3 min walk 1

Plyo push-up -
5 bl x 3x3

1a) strict press-
50x10
90x5
110x3
130x5
150x5
170x8

1b)pull-up ng
4
4
25x3x4

2a)cg inc
155x5
175x5
205x5
230x7

2b)face pull
Px20
Px20

3a) dips
Bwx 5x10

3b)db hammer
40x3x10

4)paused straight leg sit-up
10x10
25x10
25x12

Run/walk
Run 90s/walk 90s
Run 3min/walk 3min
Run 90s/walk 90s
Run 2min/walk 4 min

*running before lifting is stupid. That is all.
__________________
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
  #2668  
Old 06-13-2014, 01:21 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/11/14 run

1/2 mile in 4 min
The run straights and walk curves for 1.5 miles

6/12/14 full body

Limber 11

Bench jump
3x3

Ssq-
65x6
115x5
155x5
205x3
245x1
275x5 (belt)

Cg paused Bench
50x10
100x5
150x5
175x4
205x3
225x2
235x2
250x1
265x1 (3 sec pause)
210x15

Tbar row
135x10
180x8
225x6
245x5
250x5
255x5

Run 5:05
Walk 3

*pretty good on the three lifts. Nothing was very hard. I should have switched to full body a month ago.
__________________
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
  #2669  
Old 06-13-2014, 06:05 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/13/14 bw and recovery

Jumping jacks x 30
Limber 11

Glute bridge/forearm plank
15/30sec
15/30sec

Push-up/sit-up
20/20
20/20

Face pull/1 leg calf
Px15/15
Px15/15

Db curl/db side raises
10x25/10x15
10x25/10x15

Stretch
Calves
Shins
Hams
Hip flexor
Piroformis

*quick active recovery session and some extra work.
__________________
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
  #2670  
Old 06-14-2014, 10:55 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default

6/14/14 full body

Limber 11

Axle clean-
110x5
115x5
115x5

Squat paused
135x5
185x3
225x1
265x8x3

Inc bench (1 inch from ring)
135x10
155x8
175x6
185x5
195x5
205x5

DL-
215x5
250x4
295x3
320x2
335x1
355x1
380x1

Farmers walk (turn at 40)
115s x 80ft
115s x 80ft

Run 5:30
Walk 3min
Run 1 min
Walk 2

*putting in work. So far I am liking this full body stuff. I find I am working smarter and recovering well so far as the weights are light and the running is increasing.
__________________
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
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 01:39 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.