The return of Superbilt

[superbilt]

8/29/06 extra/recovery
power cleans-135*3, 160*3, 180*3, 200*3 (PR but hard)
bb shrugs-405*12, 435*12, 465*13 (light weight woo)
abductor-7*12, 8*12
adductor-7*12, 8*12
standing calf-18*12, 19*12, 20*12
seated calf-110*20, 130*20

dec situp-50reps
inc hypers-20reps

12mins treadmill
6.0 at 5mins
3mins at 4
2mins at 7
2mins cooldown

*power cleans were harder than expected prolly becuz of deadlifts yesterday. shurgs felt super light.

[superbilt]

8/30/06 dynamic effort bench
bench-175 8x3 55% (paused at bottom)
cg bench-240*5, 245*5, 250*5
seated milt press-140*8, 150*8, 155*7
pullups-12,12,10
db press (palms in)-70*10, 10, 8
hammer curls-35*12, 12, 40*10

13mins walk4.0-4.2

3x5 clapping pushups

*speed benches flew up today and so did cg bench.

[superbilt]

9/1/06 ME Squat/dl
Goodmornings- 135*5
185*5
230*3
275*3
added belt295*1
315*1
335*1
355*0 (looked more like a squat than gmorning)
sldl-315*6, 320*6, 325*6, 330*6
hip belt box squats- 45*12, 50*12, 12 (next week im going to elevate myself to go past parallel)
ab pd-13*12, 14*12, 14+pl*12, 15*10
static bb hold- 405*10 RU, 430*10s (LU), 455*10s (LU), 480*10s (RU)

12mins bike

good workout. 9 out of 10. i coulda had 355 on the goodmorning but i messed up. the weight wasnt heavy i just didnt stick my butt back enough. i love hip belt squats they are killer for my thighs. i just need to stand on 100lb plates or a stepper next time so i can go deeper without the weight hitting the floor.

[superbilt]

9/2/06 extra
bb shrugs-415*12, 445*12, 475*12
db shrugs-135*12, 140*13

adductor-8*12,12
abductor-8*12,12

standing calf-19*12, 19+pl*12, 20*12 (max machine)
seated calf-140*20, 150*20

dec situp-55
inc hyper-21

12mins bike

nice easy day

[superbilt]

9/3/06 ME Bench
rack press (inch of chest)-
135*7
185*5
225*3
265*1
275*1 (PR)
rack lockout (3inches)
275*2
315*2
335*1
355*1
375*1 (PR)
dec bench (normal grip)-245*5, 250*5, 255*5
t-bar rows-135*6, 155*6, 175*6, 195*6
elbows out ext-45*12, 12, 12, 12
alt db curl-40*8, 8, 8
front db raise (palms done)-30*10
front db raise (palms in)-30*11
side laterals-30*12

* good day 9.5 i am pleased. this is the first time i ever pressed out of the rack and i underestimated how hard it would be from about 1 inch off of my chest. i like handling 375 for lockouts it wasnt that heavy. i went pretty light on dec bench cuz getting it off the rack was the hardest part with no spot cuz my tris were a little funny after the rack pressing.

[superbilt]

9/5/06 dynamic effort squat/dl
box squat-10x2 @66% 300lbs
DL-6x1 @70% 355lbs
rdls-255*8, 280*8, 305*8
paused leg press (hi and wide)-600*6, 650*6, 700*6
ab wheel-12, 12, 12
ob side bends-100*10, 10, 10

bike 10 mins

good workout today 9.0. i blasted up my box squats (i used a low bench to parallel). dl's could have been faster i got to work on starting strength. once i get the bar past my shins i blast the weight up.

[superbilt]

dynamic effort bench 9/6/06

speed bench-185 8x3 (fast today)
cg bench-245*5, 250*5, 255*5
seated milt-145*8, 155*8, 160*7
pullups-12, 12, 12
db press (palms in)-70*10, 75*10, 8
hammer curls- 35*12, 40*12, 12

15mins 4.0 ele 2 on treadmill

3x5 clapping pushups

*good day. 9 out of 10. im getting more explosive with my benching. on pullups i almost flew over the bar on some reps lol. (time to add weight again)

[superbilt]

9/7/06 active recovery
bb shrugs-420*9, 10 315*20
face pulls (rope)-10*15, 11*13, 13
bar pushdowns-6*20, 7*20

bench-95*20
front plate raise-25*20

leg ext-6*20
seated ham curl-6*20

5mins bike
7 mins treadmill

*easy recovery day to get the blood flowing and help me loosen up.

[superbilt]

9/8/06 ME Squat/dl
Goodmorning- barx5
135x5
185x5
230x3
275x3
add belt 300x1
320x1
340x1 (5lb pr)
360x1 (25lbs pr) in one week woo hoo
330x1

sldl-325x6, 330x6, 335x6, 340x6
hip belt box squat-50x12,
add bar-60x12, 75x12 (awesome exercise for adductors)
ab pd-14x12, 14+plx12, 15x10, 10
static bb hold-410x10s, 445x10s, 480x10s, 515x11s

12mins bike

awesome day i hit a 5lb pr and a 25lb pr on goodmornings. sldl's were deep off a platform. i like using a bar like normal squats when doing hip-belt squats so im gonna do that from now on. i got 2 more workouts in this 2 week cycle then its time for a change.

[superbilt]

extra 9/9/06
db shrugs (paused)-140*12,12,12
face pulls (bar)-12*15, 13*15, 13+pl*12

hs calf-270*12, 360*12, 450*12
seated calf-150*20, 160*20


hypers-15
machine hyper-4*20

15mins treadmil 1 mile ele 1

*extra work and recovery for my sore lower back.