The return of Superbilt

[superbilt]

12/28/09 Log Wave 2 Week 3

Log-
55x8
107x5
132x5
177x3
202x3
222x5 (pr)
http://www.youtube.com/watch?v=tUXxdPklJ20

Log (strict)-
127x10
132x10
137x10
142x10
142x8

Pullups- (wg)
1 chain x 5 x 10

Dips (parallel bar)-
bw x 12, 12, 12, 14

Hammer bar curls-
130x8
140x8
150x8

BB wrist-
215x10
225x10
235x10

* Did this after coming off of a double shift and then getting less than 6 hours of sleep and still had a great day. I have to adjust to midnight shift again which could take a few days. I finally was able to do parallel bar dips for the first time in a long time. I am not ready to add weight yet but I was still glad just to do them. This 5-3-1 stuff really works great especially for my log and bench.

[Ellingham]

Just read your reply to my "are supps worth it" thread, I have 2 questions;
1. what do you eat as your last meal of the day?
2. Do you think creatine monohydrate would be any use to a beginner? Iv'e only been lifting six weeks and currently don't use creatine.

also i checked out your vids on your youtube channel, very impressive man!

[superbilt]

Originally Posted by Ellingham

Just read your reply to my "are supps worth it" thread, I have 2 questions;
1. what do you eat as your last meal of the day?
2. Do you think creatine monohydrate would be any use to a beginner? Iv'e only been lifting six weeks and currently don't use creatine.

also i checked out your vids on your youtube channel, very impressive man!

1. A whey protein shake in 10oz of milk with a teaspon of olive oil.

2. I think everyone that lifts should take creatine.

Thanks for the compliment.

[superbilt]

12/28/09 Squat (wave 2 week 3) (partial deload)

Squat-
145x5
215x5
275x3
320x3
360x3
400x3 (pr)

DB swings-
85x10
90x10
95x10

Lunges-
12
15

SSQ calf raises-
295x12
315x12
335x12
355x14

BHB static hold-
285x10s
305x10s
325x10s
345x10s

*Really was not feeling that strong today but still hit a squat pr so I will take it. I backed off on the assistance work in hopes that I will be extra strong come friday on deadlift day. Lunges were bw only but still gave me a real good leg pump. I feel that lunges and step ups have really helped my squat strength and have helped me be able to squat deeper.

[Ellingham]

Originally Posted by superbilt

1. A whey protein shake in 10oz of milk with a teaspon of olive oil.

2. I think everyone that lifts should take creatine.

Thanks for the compliment.

No worries, i would like to try creatine but (this might sound stupid) I have heard about all the water retention and the bloated/puffy look which is something i dont really want. So what are your experiences using it? And **** good work on the sqauts, hopefully i might be able to hit those kind of numbers in the future

Also what do you take pre-workout?

[tmkeehn]

Nice squattin man, that's a good PR!

[superbilt]

Originally Posted by Ellingham

No worries, i would like to try creatine but (this might sound stupid) I have heard about all the water retention and the bloated/puffy look which is something i dont really want. So what are your experiences using it? And **** good work on the sqauts, hopefully i might be able to hit those kind of numbers in the future

Also what do you take pre-workout?

I feel a little bloated postworkout because I drink a lot of water pre during and post. If I stop taking it for a few days I am a bit leaner from hoilding less water. But holding water is not a bad thing because it makes you stronger.

Thanks on the squats I should be a lot stronger on them though for the past year plus I went pretty much nowhere on them but now I am seeing progress.

[superbilt]

Originally Posted by tmkeehn

Nice squattin man, that's a good PR!

Thanks it feels good to put up over 400 again.

[superbilt]

12/30/09 Bench (wave 2 week 3)

Bench-
55x5
105x5
145x5
185x3
215x3
245x3
275x3
305x5 (pr)

Cg bench-
155x10
160x10
165x10
175x10
180x10

BB upright rows-
110x10
115x10
120x10
125x10

BB curls-
105x10
115x10
125x10

Band ext-
Green x 20, 20, 20

*another bench pr. Gaining weight and size on my upper body is noticable and it is paying off big time on bench and log. I am up to about 200 now.

[superbilt]

1/1/2010 DL

DL-
145x5
235x5
325x3
395x2
450x1
500x4 (pr)
http://www.youtube.com/watch?v=LUp-GsmQlQM

BB shrugs- (double oh no straps)
235x10
255x10
275x10
295x10
315x10

HLR-
bw x 5 x 12

Seated calf (1 leg nonstop)
90x35
90x35
90x35 ss 1 leg standing bw x 20

*First day of a new year and a new DL pr just like last year. I thought about going for a 1rm but I decided to hit a pr at 500 for reps and stay on the program. My low back was destroyed after that so I stayed away from any other lower back work.