The return of Superbilt

[superbilt]

8/18/06 Squat day
Squats-335*3, 345*3, 365*2.5 (last rep didnt count)
box squats-235*3, 265*3, 295*3
speed dl- (35s) 265 6x1
sldl-275*7, 315*7, 335*5
bb shrugs-520*6, 540*6, 560*6 (yeah i'm a bada$$ mother shruger lol)
pullthrus-9*12, 10*12, 11*10
bb curl-95*8, 105*7, 110*6
bb static-325*10s, 365*10s, 405*10s, 425*10s

5mins bike

*everything but squats went great. i am going to widen my stance because i was having issues getting good depth today.

[superbilt]

8/21/06 ME bench
dec bench-135*10,
185*6,
225*4,
255*3,
285*1,
305*1,
320*x, 1 (PR),
330*half rep (i knew i wouldnt have gotten it so i brought it a little more than half way down) (ill get it next week)
paused bench-225*2, 235*2, 245*2, 2, 235*2
bb rows-225*6, 235*6, 245*6, 235*6
seated milt-135*6, 145*6, 155*5
db bench (palms in)-65*10,9, 70*8 (i love this)
alt db curl-35*10, 40*8,8

10mins walking

*good workout 9 out of 10. i am pleased with this. i think if i wasnt tired i could have hit 330 easily cuz 320 was no problem. the first time i brought 320 down way to fast and a little uneven so i didnt count it cuz i knew it wasnt competetion worthy. tommorow im gonna max sumos i cant wait.

[superbilt]

8/22/06 me dl
sumo dl-135*9, 225*6, 315*2, 365*2, 415*1 (10 lb pr) 455*0,0, 315 4X1 REG DL as punishment
box squat-225*2, 235*2,2,2,2,2
gmorning-135*5, 185*5, 205*5, 215*5
rdl-225*8, 255*8, 285*8
bb shrugs-425*10, 445*10, 455*10
pullups-17, 12, 8

bike 5 miles in 13:55

well the good news is i hit a 10 lb sumo dl pr the bad news it my sumo still sucks. i guess i should stick wih conventional dls cuz i am so much better 90lbs better.

[superbilt]

8/23/06 extra
Power cleans-135*3, 155*3, 175*3, 185*3, 195*3 (PR)
bb shrugs-545*6, 560*6, 570*5
db shrugs-135*12, 140*13

db side bend-90*10, 95*10,10

adductor-6*12, 7*12
abcutor-6*12, 7*12

bike 5 miles 13:50

[superbilt]

8/24/06 speed bench
speed bench-185 8x3
cg bench-235*3, 245*3, 255*3, 265*3
4 board press-245*5, 275*5, 295*5
db milt-55*10,10,10
db rows-110*6,7,6
palms in db press-65*10, 70*9, 8
hammer curl-45*8, 8, 8
face pulls-12*12,12, 13*12

7mins walk

2x5 clapping pushups

*so-so i have had better. i been having a crappy day so its not too bad.

[superbilt]

8/25/06 squat day
Squats-135*5
225*5 (50%)
270*4 (60%)
315*3 (70%)
340x3,3,3 (75%)
360x1 (80%)
paused atg squats-225*3, 245*3, 265*3
sldl-315*7, 335*6, 345*5
paused leg press- (hi and wide)-400*6, 600*6
seated ab machine-12*10, 14*8, 15*8, 16*6
bb static (alt grips)-335*10s, 375*10s, 415*10s, 455*10s
standing calf-17*12, 18*12, 19*12

10mins bike

*chuck taylors rule.

[superbilt]

8/27/06 ME Bench day
Dec bench-135*10, 185*6, 230*4, 260*2, 290*1, 315*1, 330*1 (10lb PR!) 340*2/3 i brought it down way to slow but it felt light if i brought it down faster i woulda hit it
paused bench-230*2, 240*2, 250*2,2 240*2
seated milt-135*6, 155*6, 160*6
chest supported row-135*8, 145*7, 155*6
elbows out ext-45*12, 12, 13

7mins walk

20pu

*9.8 awesome workout. the weight didn't feel heavy at all today. i blasted 330 up. i shoulda went heavier. i might try for 340 next week i coulda had it but i was too slow bringing it down. either way i am happy with today.

[LxSport]

Way to go bro! Awesome workout today [img]/forum/images/graemlins/laugh.gif[/img] Congrats on the PR!

BTW, what are you current goals?

[superbilt]

thanx for the encouragement man. my current goals are to bring up the numbers on my big three lifts, bench, squat, and dl. i want to get all my maxes up so that i can enter a powerlifting competetion. i am working on a plan and right now i am testing exercises to see what works for me and what doesn't.

[superbilt]

Me Dl/squat day
DL-135*8
225*6
315*4
405*3
465*1
515*0,0 couldnt get it off the floor
495*0 too tired at this point
405*1, 1 resetted for about 10 sec in between reps
speed pulls-275 6x1
goodmornings-205*5, 215*5, 225*5
rdl-235*8, 265*8, 295*8
ab pd (paused)-11*12, 12*12, 13*12, 14*12
hs calf-360*12, 450*12, 470*11

bike 5 mins

very frustrating day today. i was hoping to get 515 for a new pr and i couldnt get it off the floor. my body came up but then i went into a sldl and there was no way i would get it off the floor like that. everything 465 and below flew off the ground like a rocket but when 515 came i couldnt do it. i think i need to take a day off between me bench and me dl/squat day or rearrange the days so that they are not back to back. i am going to develop a plan tonight. i am done messing around and im gonna make a plan and stick to it.