The return of Superbilt

[superbilt]

3/23/06 me squat
box squat- 135*5, 225*5, 275*3, 315*3, 365*2, 410*1, 440*1
pause squat-315*2,2 *left knee hurt too much to do another set)
leg press-390*8, 470*8, 560*8
hs shrugs-360*12, 410*10,9 (no straps)
ab pd (w 1 sec pause)-12*15, 13*15, 14*13
hs calf-270*15, 320*13
oblique pushdown-6*15, 7*15
static bb hold-325*15s, 335*12s

6mins jog at 6.4
5mins bike

20leg extension 9plate

*decent 8 out of 10. im capable of a lot more on the squat i know it. 440 wasnt heavy but my left knee hurt after 410 i messed up on getting set in postion.

[superbilt]

3/27/06 speed/top half bench

speed bench-165* 6sets of 3
cg bench-235*3, 245*3, 255*3
board press-260*3, 270*3, 280*3
lying t-bar row-137.5*8, 140*8, 142.5*8
bench lockouts-285*3, 295*3, 305*3
hammer curls-55*8, 60*7,6
side laterals-35*12, 40*10, 45*8
rope face pulls-10*15, 11*14, 12*12 (smaller plates)

9mins at 6.5
1min at 7.5
5min walk

35cg pu

*good workout 9 out of 10. i felt rested suprisingly because i did a 4mile road march with god knows who much weight on saturday and barely spelt at all this weekend except for last night till this morning i splet real good. if i had someone to go the gym with me today i woulda prolly maxed my bench i felt real strong today. hopefully thursday ill feel this good and hit a new max.

[superbilt]

3/28/06 me dl

sumo dl-135*7, 225*5, 315*3, 405*1, 455*0, 415*0
dl-405*1
gmorning-235*5, 240*5, 245*5
shrugs- 505*6, 510*5, 515*4
sldl-235*8, 240*8
dec situp w 5 sec pause-12,9,8
seated calf-150*15,15,15
bb static hold (overunder fat bar)-405*5, 10

10knuckles
10fingetips

*decent 6 out of 10. i wanted to see how bad i was with sumo compared to regular.

[superbilt]

4/3/06 ME BENCH DAY WOO HOO
bench- 135*5, 155*5, 190*3, 220*2, 250*1, 280*1, 300*0,1, 315*1, 320*1 (YEAH!!!!) NEW PR
pause bench- (1sec at bott) 255*2,2,2
chins- 52.5*6, 55*5, 57.5*4
db bench-100*6,6

* new bench pr im so happy. after 5 days of unwanted rest. 10 out of 10. on my first 300lbs attempt i stalled about 2 inches from lockout and my gf had to save me. then next 300lb attempt i fixed myself and it flew up like nothing. 315 went up rather easily too. 320 wasn't too hard either. i might go higer next week.

[superbilt]

4/4/06 DL day
DL- 135*5, 225*4, 275*3, 315*2, 365*1, 405*1, 425*1, 445*1
sumo dl-315*3, 325*3, 335*3
goodmorning-245*5, 250*5, 255*5
power cleans-155*3, 165*3, 175*3
dec situp w 5 sec pause-10,9,8 12reg
static bb hold (reg)- 335*15s, 355*15sec, 375*12sec

*9 out of 10 good workout. i pan on adding 10lbs to the deadlift each week until it doesn't work anymore. hopefully in a few weeks i'll end up hitting more than 505. 445 flew up easy today so it should work.

[superbilt]

4/5/06 speed/top half bench
speed bench-170 6sets of 3
cg bench-220*3, 230*3, 240*3, 250*3, 260*3
board press (1/2)-265*3, 275*3, 285*3
bb row to chest-135*8, 155*8, 175*8
bench lockouts-295*3, 305*3, 315*3
milt press-135*5, 145*5, 155*5
face pulls (rope)-10*15, 11*14

5mins at 5.0
5mins at 4

25cg pu

* i was very sore today in my lower back which i hate. i also had some chest, and shoulder soreness. but i gave muscle soreness the finger today and battled it out and met all my objectives. 9 out of 10.

[superbilt]

4/6/06 squat day
squats-135*5, 185*5, 225*4, 375*3, 315*3, 345*3, 355*3, 405*1
box squats-320*2,2,2
leg press-400*8, 500*8, 600*8
ab pd-13*12,12,12,12 15*12
static bb hold (over/under alt r/l/r)- 415*12sec, 425*7sec, 435*12

*decent 7.5 out of 10. my lower back was still sore. i prolly shoulda waited till tommorow.

[superbilt]

4/7/06 bottom bench
bench-135*5, 155*5, 190*4, 225*3, 250*3, 260*3, 270*3, 290*1
pause bench- 255*2,2,2
weighted chins-55*6, 57.5*5, 60*4
dec bench (wide)- 225*6, 245*6, 255*6
hammer curls-40*12, 45*10
face pulls- (bar)-8*15, 9*15

*good 8.5 out of 10.

[superbilt]

4/9/06 top/speed bench
speed bench- 175 6x3
cg bench- 235*3, 245*3, 255*3, 265*3
board press- 270*3, 280*3, 290*3
bb row to chest- 145*8, 165*8, 185*8
milt press- 140*5, 150*5, 160*5
lockouts- 300*3, 310*3, 320*3
pulls to top of chest- 6*15, 8*15 (lat pd mach)

*20mins treadmill

*decent workout 8.5 out of 10. i hurt my left knee pretty bad last night i think i hyperextended it which sux.

[superbilt]

4/10/06 squat/dl torture

my left knee still hurts so this was all will power.

squats-135*6, 225*5, 275*4, 315*3, 350*2, 370*2
DL- 135*5, 225*4, 315*3, 365*2, 415*1, 435*1, 455*1
Goodmorning- 225*8,8,8
ab pd- 13*15, 14*12,12
leg raises- 15lbs*12,12
bb static (over)- 355*12s, 375*15s,375*12 (over/under)

10mins at 4.0
5mins at 5.5
5mins from 4-3.2

20pu

*decent very tiring. 8 out of 10. if my knee was healthier it would have been a lot better.