The return of Superbilt

[superbilt]

4/9/10 DL wv6 wk 3

DL_
145x5
235x5
345x3
415x2
485x1
530x3 (PR)
http://www.youtube.com/watch?v=c_-ekuyXnGM

Farmers DL-
410x5
510x4
570x4

Lying Leg raises-
25x8
30x8
35x8

Donkey Calf-
90x15
135x15
135x20

*Nice DL pr with bloodshot eyes to show.

[superbilt]

4/11/10 DE Bench

DE Bench-
185+chains 8 x 3

Seated bb milt-
145x10
155x10
165x10

Db bench (palms in thick db)
75x10
85x10
95x10

Db ext-
65+mini band x 12
70+mini band x 12
70+mini band x 10

Pullups-
bw x 12
1 chain x 12
2 chain x 12

Inverted row-
bw x 11
bw x 12

Db hammer curls-
50x10
55x10
60x10

Face pulls ss shoulder horn-
green x 21/ 5s x 15
green x 22/ 5s x 15

Gripper-
200x10
200x10

*Changing things up and working on speed and max strength ala westside.

[superbilt]

4/12/10 Squat

Squat-
145x5
195x5
235x5
285x3
335x3
375x5 (belt)

SLDL (3 inch blocks)-
235x8
255x8
275x8
295x8
315x8

Lunges (alternating legs)-
bw x 10
1 chain x 10
2 chain x 10
2 chain x 10
2 chain x 10

SSQ calf-
335x12
345x12
355x12
365x12
375x12

RC Situps (paused)
bw x 10
25 x 10
25 x 10
25 x 10
25 x 10

*Felt like crap today had a massive painful headache and have had a sore throat. Came home and took a nap which helped a lot and then I felt much better and had a decent workout. First time doing SLDL in a longtime and they felt good.

[superbilt]

4/14/10 Bench wv7 wk 1

Bench-
105x5
145x5
195x5
235x5
265x3
290x9 (pr)
http://www.youtube.com/watch?v=mh9qi-N1t8I
Db bench-
75x10
80x10
85x10
90x10
95x10

Db rows-
110x10
115x10
120x10
125x10
130x10

Cg Bench alt ez bar curls
175x12/70x12
185x12/80x10
195x10/80x10

Plate pinches-
90x15sec
90x15sec

*great day. shoulder felt pretty good and I hit a pr. legs and low back still very sore from squat day on monday.

[Spectre]

Good looking workouts man! I love the intensity on the deadlifts. Outstanding!

[superbilt]

thanks spectre.

[superbilt]

4/16/10 Dl Wv7 week 1

DL-
145x5
235x5
325x3
395x1
465x1
525x1
570x0 (grrr)
490x5 (pr)

SLDL (Standing on 3 inch)-
235x5
285x5
335x5
385x5 (pr)

Lying leg raises-
30x8
35x8
40x7

Db snatch (thick db)
75x5,5,5

Stair calf-
bw x 34,34,32

*Even though I hit two prs today still sucked. I went fo 570 and missed it below the knee. I should have had it but lost my air.

[superbilt]

4/18/10 RE Upper

Cg Bench-
200x12
200x12
200x15

Pullups ss Face pulls-
bw x 12/Green x 15
1 chain x 12/ Green x 15
1 chain x 12/ Green x 15
1 chain x 12/ Green x 15

Seated BB milt-
145x10
155x10
165x10
175x10

BB shrugs/BTB Dips/Db hammer curls- (triset)
325x12/45x12/55x10
395x12/45x12/60x10
395x15/45x15/65x10

Grippers-
200x10
200x10
200x10

[superbilt]

4/19/10 DE Sq

Box Squat-
275 x 8 x 2

WS Goodmorning-
235x5
265x5
300x5 (pr)

GHR-
10
1 chain x 10

Str8 leg situps-
100x12
110x12

Db side bend-
150x8
160x8 (straps)

Seated knee abductions-
1 band x 20
2 band x 20 + 20 prisoner squats

*Well today started out squatting but I sucked at it and it wasnt going well so I lightened it and did de box squats. I realized that squatting heavy on monday and dling heavy on friday doesnt work anymore so I will go de on monday and me on friday and bring back the westside split.

[superbilt]

4/21/10 Bench

Bench-(CG)
145x5
195x5
245x3
275x3
305x6

Rev band bench- (green)
325x5
350x5
370x5 (pr)

BB rows (underhand)-
145x10
165x10
185x10
205x10
215x10

Db bench (thick) ss Face pulls-
55x15/g x 20
65x15/g x 20
75x15/g x 20

BTB bb wrist-
145x15
165x15
185x15

*Decided to makeup a westside 5/3/1 hybrid. Largely due to my squat failures. My Bench continues to progress each week so I will keep that 5/3/1 and my log has done well too. DL has progress in rep prs but I am not so sure of 1rm. I will bring back the box squat and make a dynamic effort day on mondays because when I did regular box squats I was a much stronger squatter.