The return of Superbilt

[superbilt]

Originally Posted by maverickBU

Sick stuff, I especially liked the snatch grip deads, awesome work!

Snatch grip deads are pretty good and could help widen the back and build the deadlift. You just have to watch your family jewels because of where the bar ends up.

[superbilt]

6/26/09 Inc upper

Inc Bench-
95x5
135x5
170x5
195x5
220x7 (pr)

Pullups (ng)-
40x5
55x5
65x7 (pr)

Db bench (palms in) (30sec tut)
75x13,13,10

Chest supp bb row- (30sec tut)
115x15
125x14,14

Db tri ext- (30sec tut)
55x15,16,14

Db hammer curls (30sec tut)
55x12
50x12,12

Band pushdown ss band curls- (35 sec tut)
purple x 25/23
purple x 23/21

*9.5 out of 10. I met all my major goals today. For my assistance work I used all 30-35 second time under tension sets with 90 sec rest. I am doing this to add some muscle size back that I lost when I dropped 10lbs and become JACKED. Today was powerbuilding in its truest form.

[superbilt]

6/27/09 DL

DL-
135x5
255x5
355x3
390x2
435x6

DL standing on 1.5 inch-
255x8
260x8
265x8

SSQ Lunge-
65x10
85x10
105x9

HLR_
15
14
13

*short on time but not on effort.

[superbilt]

6/28/09 Log

Log press (clean 1st)-
55x5
107x5
147x5
169x3
189x8 (pr)

Log press (strict)
112x10
117x10
122x10
127x10
132x10

Db rows-
105x10
110x10
115x10
120x10
125x10

California SKullcrushers-
80x10
90x10
95x10
100x10
105x10

*Big but boring yeah right. Big but brutal more like it. So simple yet so effective. I did a lot of walking in D.C. yesterday so that counts as cardio right.

[superbilt]

6/29/09 Squat

Squat-
135x5
205x5
275x5
320x1
355x5 (belt)

Squat (olympic)-
210x8
215x8
220x8
225x8
230x8

GHR- (natural)
5 x 8

SSQ calf raises-
295x12
315x12
335x12
355x12

DE DL-
275 8x1

* I am sure going to be sure tommorow. I will never question the effectiveness of natural GHR's again my hamstrings are fried.

[Commander]

Originally Posted by superbilt

* I am sure going to be sure tommorow. I will never question the effectiveness of natural GHR's again my hamstrings are fried.

No doubt, I just did them last night, I love 'em. 5 sets of 8! That is awesome.

[superbilt]

Originally Posted by Commander

No doubt, I just did them last night, I love 'em. 5 sets of 8! That is awesome.

I am getting better at them too. I do not use very much of a push at the bottom and I take 4 seconds to lower on each rep. My groin is sore today and my hamstrings are a little, but they will probably be worse tommorow.

[superbilt]

6/30/09 DE Sq/DL

Box Squat (15 inch)
245+chains 10x2

DE DL-
275+chains 8x1

DB swings-
85x8
95x8
100x8
105x8

Pullups (ng)-
25x8
35x8
45x8

STR8 Leg situps-
105x10
115x10
125x10

Lying leg raises-
25x9
25x9
25x9

BHB wrist curls-
155x12
175x12
185x13

*Pretty good today. I used a higher box to help me sit back more to develop my hamstrings and widen my stance. When I used a wider stance I was a much better squatter. I will use this height for 3 weeks then drop it down. For some reason I squat so much better with a box then with out one. I am optimistic I will get my squat back up though. This day is a good one to experiment and work on form so on the DL I tried Konstantinovs's deadlift form where you round the upper back and start the lift looking down. I have to say I felt that it helped explode of the floor where I am weakest. I have to give it a try with heavier weight to see its real effects though.

Sun- Events (because it seems to not rain on sundays)
Mon- ME OH
Tue- DE Sq/DL
Thur- DE OH
Fri- ME Sq/DL (still do not know how I am going to plan this one out yet)

This makes sense for me because it gives me variety and it helped me get as strong as I am in the first place. Time to stop changing things around and overthinking. It is time to start prioritizing the important lifts and get stronger. Also, I find I can do DE lower or upper body anytime or anyday and still have it be effective. This is not the case when I constantly pound myself into the ground with 4-5 heavy days a week. On this new or should I say old split I really have 2 heavy days 2 light days and one moving with weight day. So that all important factor know as recovery will be enhanced.

[Commander]

I'm curious to see how that Konstantinovs-style works for you. Funny, I just watched those videos the other day when you posted them on the "Thread of Physical Awesomeness" but I didn't notice his unique style until re-watching them.

And regarding the box, I enjoy using one, it really helps regulate depth which is a nice advantage.

[superbilt]

Originally Posted by Commander

I'm curious to see how that Konstantinovs-style works for you. Funny, I just watched those videos the other day when you posted them on the "Thread of Physical Awesomeness" but I didn't notice his unique style until re-watching them.

And regarding the box, I enjoy using one, it really helps regulate depth which is a nice advantage.

I will find out soon enough with the Konstantinovs DL style. I liked it with the speed weight, but heavy weight is a big difference.

I like the box because I squat better with it and recover faster. I always get so sore from regular squats and it makes it miserable to walk for days that is not the case with the box. Also, if you use a low box and close stance it can really help starting strength on the DL.