The return of Superbilt

[superbilt]

3/11/06 speed bench

bench- 180 *8sets of 3 (m,w,c)
parallel dips-90*8,8 (too easy)
tri pushdown-10*12, 11*12
inc db face ext-40*12,12
alt db curls-40*11,10
bb ext rotation-45*12,12

1min at 9
1min at 5
1min at 9.5
1min at 5
1 min at 10
1min at 5

10 clapping pu
23 dec situp

*9 out of 10. good workout i need to increase the weight on dips i just wanted to go light today cuz it has been awhile.

[superbilt]

3/13/06 speed squat/dl

box squat- 275* 8x2, 335*1
speed dl- 285* 6 singles
goodmorning- 225*6,6,6
ab pd-11*15, 12*14,14
roman chair leg raise-15,15
inc hypers-15,13,11
bb wrist- 230*10,10,10

5mins at 5
5min at 4
5mins at 6
5mins at 4

20pu

*good workout 8.5 not great. i need to squat wider so i can handle the big weights. right now i use slightly wider than shoulder width but i wanna go wider like westside barbell but for some reason it hurts to much to go down far with wide.

[superbilt]

3/14/06 max bench day
bench warmup-45*5, 95*5, 135*5, 185*3, 225*3
top 1/2 bench- 250*3, 275*2, 300*1, 315*1, 335*1,1,1,1
incline bb- 205*5,5,5
bb rows- 255*5,5,5
front db raises-40*11,11,11
face pulls(rope)-12*12, 13*12,12
overhead db-40*12,12

6mins hiit
4mins walk
35pushup

*7 out of 10. not very good today. i think im capable of much better on the top half bench and the incline was just pathetic. i had intended to use a cg incline but after 3 reps of 215 i decided that wasnt gonna work.

[superbilt]

3/15/06 easy/recovery day
pullups-12,11,10
db flyes-45*12,12,12
hammer curls-45*12,12
bb cuban rotation-50*10,12

3mins at 6
3min at 4
2min at 7
2min at 4
1min at 8
1min at 5
1min at 4
1min at 3

25cg pu

*easy day. i'm saving my energy for tommorow where i go for a new dl pr of atleast 515.

[superbilt]

some days are good some aren't
3/16/06 max dl
Dl-495*1, 515 failed
rack dls (1 inch below knee)-405*1, 495*1, 585*1
smith machine box squat-270*5
bb shrugs-495*8,8,8
1 leg ham curl-100*10,10,10
standing ab (lat pd)-5*15,15,15
db wrist-45*12,12,12

*well i had so much energy prior to the gym. then when i got there it seemed that the air was dead and the motivation gone. 495 was a struggle. 515 i couldnt get off the floor. so i went to the power rack and just did some lockouts. i think im gonna changed things around a little to a 5day split based on my what i know works for me.

[superbilt]

3/17/06 top half bench focus

speed bench-180* 3*3 m,w,c
cg bench-205*3, 225*3, 235*3, 245*4
board press(halfway)-250*3, 265*3, 270*3
weighted chins-12*bw, 45*6, 47.5*5, 50*4
overhead bb ext-115*4, 125*6, 130*6, 135*6
hammer curls-40*4, 50*6, 55*6, 60*6

6mins hiit
4mins walking 4
2mins hiit
4mins walk

25cg pu

*much better today. 9 out of 10. everything felt pretty good and i had a lot more energy.

[superbilt]

3/18/06 ME squat focused day
box squat (use bench to parallel)-137*7, 225*4, 275*3, 315*2, 365*1, 405*1, 425*1, 435*1
gmorning-225*5, 230*5, 235*5
bb shrugs (straps)- 500*6, 505*5, 510*4
sldl- 225*8,230*8
ab pd (with pause at top)- 12*15, 13*14, 14*12
standing calf (w pause at top)- 15*12, 16*12
bb static hold-315*15sec, 325*12 sec

10mins jog 6.0
3min walk

* good workout 9 out of 10. things felt good and i had a lot of energy. i tweaked my plan a little bit fo go on more instinctive training. its a 4 workout split and with 2 bench days, 1 squat focused, and 1 deadlift focused. you could call it a modified westside approach. instead of using a 4 day a week workout some weeks i might do 5 days some weeks i might get up to 6. others maybe only 4. the overall point is to get more workouts in then normal.

[superbilt]

3/19/06 speed bench

speed bench-160 9x3 (3n, 3w, 3c)
cg bench-230*3, 240*3, 250*3
lying t-bar- 135*8, 137.5*8, 140*8
board press w pause (half)-255*3, 265*4, 275*3
hammer curls-50*8, 55*7, 60*6
side laterals-30*12, 35*10, 40*8
laying rear laterals-20*10,10,10 (dont like this it will be replaced)

* great workout 9.5 out of 10. on the speed bench that weight felt like nothing it flew up like air. then it carried over to the cg bench because that felt light too.

[superbilt]

3/20/06 DL focused day
DL- 405*2x2 (no straps all raw)
speed box squat- 10x2 @225 (alternate between normal and wide stances)
power cleans-135*3, 145*3, 155*3
leg press-600*5, 690*5
standing ab pd-6*15,14,13
seated calf-140*15,15
bb wrist-235*12, 245*9

*decent 7.5 out of 10. i was feeling good so i was about to try 455 but i think i got to excited and try to do it to soon so i dropped it back down to 405 and did another double. my legs arent completely recovered from saturday. tommorow is either gonna be an off day or a max effort bench day i still havent decided. i'll go by instinct tommorow.

[superbilt]

3/22/06 me bench with bottom focuse
cg benc-135*7, 185*4, 225*3, 245*3, 265*3, 285*1, 305*1, 315*1,1
pause press-245*2,2,2
weighted chins-47.5*6, 50*5, 52.5*4
db bench(deep as possble)-90*6,6,6
overhead ext-135*6, 140*6, 145*5
alt db curls-40*8, 45*7, 50*6
front db raises (palms down)-30*12,10
face pulls (bar)-9*15, 10*14, 11*13

5mins hiit

40pushups

*9.0 out of 10. first time i ever maxed on decline i used a fairly cg. once my spotter (gf) touched the bar on the 2nd attempt at 315 because i wasnt gonna get thru my sticking point but once she touched it i blasted thru it. i need to eliminate my sticking point and my weights will go up very quickly. i need to work more on reversal strength. i plan on doing this by pause pressed and deep stretch db presses. plus extra work for my front delts as well as my upper back.