The return of Superbilt

[superbilt]

3/1/06 med bench day
bp-215 3x4 w,m,c
inc bp-205*3,3,3
t-bar rows-180*7,7,7
seated oh ext-b+90*10,10
hammer curls-40*12,12
side db laterals-35*12,12
hs grip-180*15,15

20mins treadmill 1.84

36pu
20dec situp

[superbilt]

3/2/06 bb day
weighted pullups-45*5,5,4
chinups ladder-1to5to1
seated cable rows-16*10,10
ab pd-11*15, 12*14 (big plates) parallel dips in between12,12
alt db culrs-40*10,10
side laterals-35*12,12 (yeah 2 days in a row and easier today)
static bb hold-315*15s, 325*12s
hlr-15

1.5miles in 15mins plus 5mins walk

10hypers/36pu/15twisting situps (each side)

*one tuesdays and thursdays and some saturdays i am gonna work the muscles that arent used in the bench/dl/squat. im not goin to failure on anything.

[superbilt]

3/3/06 med pl
squat- 225*5, 270*5, 315*2,2, 360*2,2, 405*1,1,1,1
Bench-155*5, 185*5, 215*2, 245*2, 275*2,2
DL-240*5, 290*3,3 335*3,3 385*2,2 435*2,2
Military press-115*3,3, 130*3,3,150*2,2

dec situp-20
pushups-37

* good workout i felt strong all around. 9 out of 10. i'm posting this saturday morning and my lower back is sore amongest other areas. today im gonna go to the gym for a recovery workout and cardio.

[superbilt]

3/5/06 med bench day
bp-155*5, 185*5, 215*4,4, 245*3,3,3 250*2, 155*2,2,2 (fast)

bb rows-135*5, 185*5, 215*4,4, 245*3,3,3, 155*2,2 (fast)

milt press-11585, 13584, 155*3,3,3

1.52miles in 15mins

37pu
8pullups
22dec situps

*awesome workout everything went smooth. 9.5 out of 10. i still feel fresh and like i have more energy than i started with. i love this style of lifting i plan on sticking with it as long as i can. it keeps me motivated and im actually having fun doing it.

[el_diablo007]

wow man you've come a long way since I first started reading your journal a year ago!

keep up the good work!

[superbilt]

hey thanx for the complement man i appreciate it. part of it has to do with muscle memory my squat still isnt as strong as it used to be but everything else i have improved a lot on. hard work and consistency can go a long long way.

3/6/06

med squat/dl

squat-225*5, 275*5, 315*4,4, 355*3,3,3, 225*2,2,2 (fast)

DL- 240*5, 290*5, 335*3, 385*3,2,3, 240*2,2 (fast)

Goodmorning-225*5
sldl-225*5
bb shrugs-405*5

15mins walking 4.0 1mile

37cg pu
8chins
10hlr

good workout 9 out of 10. on my 2nd set of 385lb dls my grip wasnt gonna allow a 3rd rep. i had to resort to straps on the last set. im really trying to avoid using them expect when completely neccessary.

[superbilt]

3/7/06 light bench day
bp 155*5,5, 185*3, 215*4,4,4, 155*2,2,2 (fast)

bb row- 135*5,5, 185*3, 215*4,4,4, 155*3,3 (fast)

mp- 115*5,5, 135*4,4,4, 115*3,3(fast)

7mins at 6.3
4.0 for 2min
8.0 for 1min
4.o for 2
9 for 1min
4.0 for 2min

37pu
8pullups
22dec situp

8.5 out of 10. all goals were met but i didnt have a lot of energy today.

[superbilt]

3/8/06 squat/dl light

squat- 225*5,5, 275*2,2, 315*2,2,2, 225*2,2 (fast)

power clean-135*3,3, 155*3, 175*2,2

gmorning-225*5
sldl-225*5
bb shrugs-405*5

2mins at 6.3
2mins at 4
1min at 9.5
2min at 4
1min at 10
2min at 4
1min at 10.5
4min cooldown

37pu
70fks
8 chins

*good workout 9. i had a lot more energy today. i don't know how those westide guys can do those wide stance squats they hurt my inner thighs. im gonna stick what works best and that is shoulder width with toes pointed straight. i have no problem goin to parallel with that stance.

[superbilt]

3/9/06 bench heavy

bp-155*5, 185*5, 220*2,2, 250*2,2 280*2, 285*1, 255*2, 155*2,2

bb row- 135*5, 185*5, 225*2,2, 275*2,2,2

bp-225*2,2

10mins cardio

38push/22dec/ 8 pull

*7 out of 10 my bench sucked today. 280 for 2 was a huge struggle. and 285 for 1 wasnt much better. i think i need to re-evaluate my plan.

[superbilt]

3/10/06 dl

max- dl 495*1, 505*1!!!!!!! (YES)
speed box squat-270* 5sets of 2
sldl-275*6,6
bb rows-250*6,6
weighted chins-25*8,8
machine isolateral row-180*10,10
bb wrist-205*12, 225*10,10

awesome workout i give it a 10. my plan was to deadlift 490 today but i said hey why not try 495 and it went up easy. so i was like i gotta try 505 and to my suprise that wasn't much of a struggle either. next week im going for 515.