The return of Superbilt

[superbilt]

8/7/06 chest/light abs
Dec Bench-255*6, 260*5,4
inc db-90*6, 95*6
flat db-100*5

hlr-20,20
crunches on ball-bw*20, 25*20

*12mins treadmill
2 at 6/2 at 4/2 at 6.5/ 2 at 4/ 2 at 7/ 2 at 4

10 clapping pushups

*i am not gaining my strength back as fast as i should be. it is getting frustrating.

[superbilt]

8/8/06 DL
DL-255*5, 305*3, 355*2, 405*1, 455*1, 460*0, 405*2
box squat-225 6x2 (couldnt sit back all the way today)
power clean-135*3, 155*3, 175*3
leg press-(high and wide) 520*8, 585*8, 675*8
ab pd (paused)-10*12, 11*12, 12*12
hypers-bw*12, 10*12
ob side bend-85*12, 90*12
1 leg calf-30*15, 16, 17

bike 7 miles in 19:28

*decent. i am slow on my deadlift and 455 should be no problem i need to work on speed and form.

[superbilt]

8/9/06 Traps/bis/forearms
BB shrugs-495*6, 515*6, 535*6
db shrugs-125*12,13
hs shrugs-560*15, 610*12

all bicep uses stretch flex technique
alt db curl-45*6, 50*6, 55*6
hammer curl-45*8, 50*8, 55*6
cable curl-6pl*12, 7pl*12

bb wrist-135*12, 155*12, 175*12

10mins elliptical

*best workout since i have been back. not the best numbers but everything felt good. on my left hand i tore off 2 pieces of skin yesterday deadlifting and that hurt bad today even with straps.

[superbilt]

8/10/06 Speed Bench
SPeed bench-170 8x3
cg bench-225*5, 235*5, 245*4+1pt
stand milt-135*6, 145*6, 155*5
t-bar-135*8, 170*8, 185*7
overhead bb ext-115*8, 120*7, 125*5
pullups-bw*15,12
db flyes-35*12, 40*12
face pulls (bar)-10*12, 11*12, 12*12

10mins 4.0 ele 3

15clapping pushups

*pretty good today. getting my strength back faster than before.

[superbilt]

Squat Day 8/11/06
Squat-135*10, 185*8, 235*6, 285*3, 315*3, add belt 335*3, 355*3
box squat-225*3, 250*3, 275*3
speed dl-255 6x1
sldl-245*7, 275*7, 315*7
weighted situp-35*12, 45*12, 55*12
lying leg raise-15*12 ss w frog crunch-20
step up-45's*8 each leg
hs calf-450*9,9,9
bb static hold-315*10, 335*10, 365*10s, 405*10s

10mins bike 3.6miles

*getting stronger. 355 didnt feel too heavy today. my form was way better today than last week.

[superbilt]

8/12/06 traps/bis/forearms
Bb shrugs-515*6, 535*6, 555*5
db shrugs-130*12, 135*12
hs shrugs-610*12, 630*12

alt db curl-50*6, 55*6, 60*4
hammer-45*8, 50*8, 55*6
cable-7*12, 8*10

bb wrist-155*12, 175*12, 195*12

11mins bike 4 miles

*i dont know if i was fully recoverd but i still did pretty well.

[superbilt]

Me Bench 8/14/06
Bench- 135*12
160*5 (50%)
190*3, (60%)
225*2, (70%)
255*1, (80%)
290*1 (90%)
305*.5 (95%) needed help at bottom grr
295*1 (92%)
Dec bench (paused)-225*5, 5, 250*5, 265*3
weighted pullup-45*6, 50*5, 55*4
db milt-65*10,10, 9
elbows out ext-40*12,12 45*12
seated cable row-15*12, 16*10
side laterals-45*10, 11
rope pushdown-10*10

[superbilt]

ME DL 8/15/06
DL (35lbs plates not 45s)- 115*8, 195*6, 255*3, 325*2, 395*1, added belt 445*1, 455*1 (PR) first time ever doing these
sumo dl-315*5, belt 355*5, 375*5(PR)
box squat- 225*3x2, 235*3x2 (shoulder width)
bb shrugs-405*10, 425*10, 445*11(PR)
db shrugs-130*12, 135*12
alt db-50*6, 55*6, 60*4
hypers-10*12, 13

[superbilt]

8/16/06 abs/calves/forearms
dec bb situp-75*8, 85*8, 95*6 (hardcore ab exercise)
ab pd-13*12, 14*10
standing ab pd to sides-7*12, 8*12
lying leg raises-15*12,12

standing calf-17*12, 18*12, 19*12
leg press calf-870*12, 960*10
1 leg calf-30*15, 15
seated-90*20, 110*20

bb wrist/bhb wrist-135*12/12, 155*12/10
db wrist-40*12

bike 6 miles in 16 mins

i torched my abs, seared my calves, and burned my forearms.

[superbilt]

OPERATION DESTROY STICKING POINTS is in full effect

8/17/08 Speed Bench

speed bench-175 8x3
cg bench-230*3, 240*3, 250*3, 260*3
push press-140*6, 150*6, 160*4
t-bar- 170*8, 180*8, 190*6
bench lockouts-275*5, 285*5, 295*5
pullups-16, 13
palms in db bench-60*12, 65*10, 8 (i really like this)
face pulls-11*12, 12*12, 13*12

time to destroy sticking points and raise my lifts.