The return of Superbilt - Page 100

superbilt · #**991** 09-22-2008, 10:21 PM

9/22/08 ME SQ/DL

Concentric Goodmorning (10 hole below belly button)-
135x5
225x5
275x5
325x3
375x2
405x1
435x1
460x1
485x1 (5lb pr) (belt)
500x0 (almost)
405x3 (belt)

http://www.youtube.com/watch?v=r_I-KxzIiPQ

SLDL-
275x6
315x6
345x6
375x5

Hip belt box squat- (parallel) (bands above knees)
50+mini x 10
60+2 mini x 10
70+2mini x 12

Db side bend-
155x6 (pr)
160x6 (pr)
165x6 (pr)

Donkey calf rasies-
135x12
170x12
170x13

Ab wheel (2 sec hold)
10
10
10+10sec hold

* Good day. I got 500 just off the rack on the concentric goodmorning then collapsed. I think I could have gotten 495 tho.

superbilt · #**992** 09-24-2008, 11:01 PM

9/24/08 ME OH

OH press (bb) (power clean 1st)-
45x8
95x5
125x5
155x3
185x3
215x1
235x1 (almost 2 missed an inch or 2 short) (pr)
http://www.youtube.com/watch?v=SvgFyNcuCB0
240x0 (just missed clean)
205 x 5 (pr)
http://www.youtube.com/watch?v=vLXk1kZbonY

Power cleans-
185x5
190x5
195x5
http://www.youtube.com/watch?v=mBTokIQ3e6c

Seated CG BB OH half press (forehead level 1 inch above eyes)
135x5
185x5
205x3 (pr)

BB rows-
195x6
235x6
275x6 (pr)

5a) Lying Db tricep ext with bands (thick dbs 2 inch)
50+mini x 12
55+mini x 12
60+2mini x 15 (pr)

5b) Db hammer curls (thick 2 inch)
55x10
55x10
60x10 (pr)

*Awesome day 9.5 out of 10. The only way it could have been better is if I hit 240 on the clean and press. I need to strengthen my power clean and get better technique. I am getting more flexible and getting my butt down low I just need to straighten my back at the start and dip a little lower. Triceps are my weak point on the press. DB tricep extensions with bands are a great exercise.

superbilt · #**993** 09-26-2008, 01:27 AM

9/25/08 DE Squat/DL
Box Squat (13 1/4 inch) (bands around hips)-
245+mini 4x2
245+2mini 4x2
DL against bands
275+2minis 8x1
Stone trainer-
110x3
150x3
180x3 (pr)
180x3
DB swing (1 arm)
60x8
70x8
75x8 (pr)
Lying leg raises-
25x8
30x8 (pr)
30x8
Ironwill twists
55x6
60x6
70x6
80x6
85x6
http://www.youtube.com/watch?v=jCRimup4I0Q
*Bands make everything more fun. Got bored so i wanted to try something new for abs so I made this Ironwill twists up. Very simple very effective for the obliques/abs/lower back and grip.

superbilt · #**994** 09-26-2008, 10:06 PM

9/26/08 Tris/bis/forearms aka arm day
1) Cg bench-
135x10
135x8
175x6
205x3
235x1
255x5
265x3
2board-
265x5
2)Hammer curls (tri-bar)
130x5
145x5
160x6 (pr)
3a) Oh bb ext-
125x8
135x8
145x8 (pr)
3b) Alt db curls
40x8
45x8
50x8 (pr)
4a) Lying db ext-
65+mini x 12 (pr)
65+2mini x 10 (pr)
65+2mini x 10
4b) Rev bb curl-
95x12
100x10
100x10
5) Static axle hold-
217x20sec
267x20sec (pr)
277x15sec (pr)

6) BB wrist curl-
185x10
195x10
205x10 (pr)
7)bhb wrist-
155x10
165x10
175x10 (pr)
*good arm day. My core is so sore from the Ironwill twists that is definately a keeper. My new split is a combination of all the program I like Westside/Max-ot/Strongman/Olympic.
Day 1 Chest/Back
Day 2 ME Sq/DL/Strongman
Day 3 Off
Day 4 ME OH/Delts/Traps
Day 5 DE Sq/DL/Strongman
Day 6 Tris/bis/forearms
Day 7 cardio or off

superbilt · #**995** 09-28-2008, 03:54 PM

9/28/08 Chest/back
Inc Bench-
115x10,8
145x6
165x3
185x1
205x5
215x5
225x5 (pr)
Pullups (ng)
65x5
75x5
80x4
Db bench (thick db) (palms in)
90x8
95x8
100x8 (pr)
Db rows- (thick db)
100x8
120x8
125x8
5a) Pushups (feet elevated)(bands)
mini x 15
2mini x 12
light x 12
5b) Chest supported bb rows-
135x12
140x12
145x12

superbilt · #**996** 09-29-2008, 11:04 PM

9/29/08 ME DL

Box squat-(13 1/4 inch) (ssq bar)
225 8x2

DL standing on 3 inch blocks-
135x5
225x3
315x3
365x1
405x1
430x1
455x3 (pr) (belt)

Sumo DL-
315x5
335x5
355x5

RC situp (2 sec paused)
125x8
145x8
155x9 (pr)

Db side bend-
160x6
165x6
170x6 (pr)

1 leg calf raise-
30 x 12
40x12
50x12

*awesome day 9.8 out of 10.

superbilt · #**997** 10-01-2008, 10:23 PM

10/01/08 SHoulders/traps
Oh bb press (clean 1st rep)
45x8,5
95x5
125x5
155x3
175x1
195x5
200x4
195x5
195x5
Power Cleans-
190x5
195x3
185x5
1 arm db oh press- (standing)
60x6
70x6
1 arm db side lateral-
60x6
65x6
BB shrugs-
500x6
520x6
540x6
BHB shrugs-
455x6
465x6
*nothing special today. I was tired all day and didnt have great energy today. OH pressing and cleans felt heavier than last week and that shouldnt be.

superbilt · #**998** 10-03-2008, 01:39 AM

10/2/08 Back/traps

DL-
135x8
225x5
315x3
365x1
405x1
435x1
460x3

BB rows-
245x6
255x6
275x6

Db row-
130x6
140x6

Pullups (50reps) (NG)
15+11+9+8+7

BB shrugs-
545x6
550x6

*back was a little sore today and I took it easy on deadlifts. Shurgs two days in a row big deal I decided to move traps to back day. I like them better on back day than shoulders.

superbilt · #**999** 10-04-2008, 09:13 PM

10/03/08 Chest/ABs

INC Bench-
115x12,10
145x6
175x3
205x1
220x6
225x5

DB Bench (fat db)
105x6
110x6

Dips-
45x6
70x6
90x5

RC situps (2sec pause)
155x8
160x8
165x8 (pr)

Lying leg raise-
33x8
38x6

Ironwill twists-
90x6
95x6

superbilt · #**1000** 10-04-2008, 09:17 PM

10/4/08 Events

DB snatch (thick bar)-
55x3
60x3
65x3
Stones (200lb stone)
5x1 (pr)
1x2 (pr)
1x3 (pr)
Farmers walks-
410(205) 2sets of 50feet
Sled-
140 x 100ft
230 x 100ft
320 x 100ft
410 x 100ft
455 x 50ft
500 x 50ft
500 x 50ft
450 x 50ft
*awesome day. I finally learned how to pick up an atlas stone. I have video but unfortunately I cant put it up because it exceeds the maximum size to send (stupid camera phone)