The return of Superbilt

[superbilt]

11/8/08 Back/traps

BB rows-
135x12,10
185x6
225x3
245x1
260x6
270x6
275x6
280x6 (pr)

NG Pullups ss Horizontal body rows with feet elevated-
45 x 8 ss bw x 10
50 x 8 ss bw x 10
55 x 6 ss bw x 10

Chest supported bb rows-
150 x 10
155 x 10
160 x 9

Seated band pds to chest- 100 rep set
purple x 40+30+30

BB shrugs- (strict)
455x6
465x6
475x6
485x6

BHB shrugs ss lying neck raise-
315x12 ss 10 x 12
335 x 12 ss 10 x 12
355 x 12 ss 10x15

* Started HSS-100 today for a change of pace and to put on some new muscle. Pullups ss with Body weight rows is brutaly fun. Talk about an entire back pump.

[superbilt]

11/9/08 CHest

Inc Bench-
135x5
185x3
205x6
210x6
215x6
220x4

Db bench- (palms in)
80x8
85x8
85x8

Inc flyes ss Flat flyes
43x12 ss 43x8
43x12 ss 43x8

Pushups holding onto bb- (never resting more than 10sec)
100 rep set (17+13+13+11+11+9+10+9+7)

*chest muscle fiber destruction.

[superbilt]

11/10/08 ME SQ/DL
Squat (boots)-
135x5,5
225x3
275x3
315x3
355x1
385x1 (belt)
415x1
445x1
455x1 (pr)
rep work-
315x5
320x5
Sumo DL-
185x5
275x3
335x3
385x1
335x5
355x5
365x5
RC situp (3 sec pause) (plate behind head)
10 x 10,10,10
Band pull-thru (sl)
green x 15,13,13
Seated goodmorning ss plank feet elevated-
115x15/30sec
125x12/30sec
125x12/30sec
*Squats felt great today. I like squatting in boots because depth is not a problem. On DE day I use chucks to do box squats.

[superbilt]

11/12/08 ME Bench

Cg Bench-
95x5,5
135x5
175x5
205x4
240x3
275x3
300x3 (ties pr)
315x1

Rep work-
240x5
245x5
250x5

Seated BB milt-
135x10
145x10
155x8

Floor press lockouts-
235x8
255x8
275x8

T-bar rows-
205x10
225x10
250x10 (pr)

Pullups-
bw x 15
bw x 12

Face Pulls (2 sec pause)
green + block x 15
green + block x 15

Plate cuban rotations-
5s x 20
5s x 20

*good day. No shoulder pain on benches and setup was much better. All around good strength.

[superbilt]

11/13/08 DL/Back

DL-
135x8
225x5
315x3
365x2
405x1
445x3
450x3
455x3

Db rows-
135x6
140x6
145x6

Pullups (ng)-
50x8
55x8
60x6

Chest supp bb rows-
155x10
160x9
165x8

BB body row-
bw x 10,10,10

Band goodmornings-
2 purple x 20,20,20

[superbilt]

11/14/08 Shoulders/traps/forearms

Push press (hang clean 1st)-
65x10,8
100x6
135x3
155x1 (end strict)
175x5 (start push press)
180x5
185x5

Db side laterals-
40 x 10,10,10

Db rear laterals-
40x10,8,8

BB shrugs (strict)-
405x10
425x10
445x10

BHB shrugs ss neck raises-
355x12 ss 10x15
365x12 ss 10x15
375x12 ss 10x20

BB wrist-
200x12
205x12
210x12

BHB wrist-
165x12
170x12
175x12

Plate pinches-
60x20sec
65x20sec
65x20sec

*Not bad. I don't know if push presses were weak because my back was sore or if it was because I haven't done them in awhile.

[superbilt]

11/16/08 Chest/Bis

Inc Bench-
105x10,8
140x6
170x3
205x1
205x5
210x5
215x5
220x5
220x4

Db bench (palms in)-
80x8
85x8
90x8

Inc db flyes-
50x12
50x10
50x10

Alt db curls-
50x6
55x6
60x6

Hammer bar curls-
130x8
140x8
145x8

1 arm db preacher-
20x12
25x12
30x12


New split

Sun- Chest/bis
Mon- Legs/calves

Wed- Back/Light abs
Thur- Shoulder/tris
Fri- DL/heavy abs/traps/forearms

[superbilt]

11/17/08 Legs/Calves

Squats (boots)-
135x5,5,5
225x3
275x3
315x1
315x5
325x5
335x6 (belt) (pr)

SLDL-
355x6
365x6

Step-ups (ssq)-
125x6
145x6

Ssq calf raise-
335x10
355x10
375x10 (pr)

1 leg standing calf (db)
50x10
55x10
55x10

Seated knee-outs-
mini x 15
2 mini x 20

*great depth on squats. I am really pleased on my squat technique progress since switching to boots. I am getting better every week.

[Commander]

Originally Posted by superbilt

*great depth on squats. I am really pleased on my squat technique progress since switching to boots. I am getting better every week.

I am curious about the boots, can you explain?

[superbilt]

I used to squat in chuck tailors now I just use my boots that I used in the Army to squat. This allows me to get deeper and take more advantage of my quads.