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  #381  
Old 09-24-2006, 09:10 PM
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superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

9/24/06 ME Bench
bench- 135x6
185x5
230x3
260x2
295x1
315x1
335x1
345xhalf rep didnt have it today
cg paused-230x3, 240x3, 250x3 *this went well tho
palms in pullup-45x6, 55x6, 60x5
1 arm db milt press-50x12, 55x10,10
1 arm overhead db ext-40x12, 45x11,11,12
alt db curl-40x10,10

5mins walk

*didnt have the energy today to hit 350. im going to start a program tommorow. im going to now bench 2x a week for 2 weeks. then drop it down to once a week. im going to try a load and unloading program. the first 2 weeks will be about building up volume. then it will be about building strength.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #382  
Old 09-25-2006, 10:03 PM
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superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

9/25/06 DL day

DL= 135x8, 245x5, 335x3, 415x3, 425x2, 435x2
box squat (shoulder width)-8x2 @ 250
leg press-580x8, 630x8, 670x8
pullthru-10x12, 11x12, 12x12
bb shrugs-405x10, 425x10, 445x10
standing ab pd-9x12, 10x12, 11x12
ob pushdown-6x12, 8x12, 9x12

13mins treadmill intervals

*pretty good today 8.5. i think this was the best dl workout in a while.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #383  
Old 09-27-2006, 06:43 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,136
Default Re: The return of Superbilt

9/27/06 squat day
squats-165*8,8, 205*6, 255*3, 305*1, 320*3, 340*3, 360*3
box squats-275*5,5,5
sumo sldl-245*8, 265*8, 285*8
dec paused situp-60*12, 65*12, 70*10
db snatch-40*3, 50*3, 60*3 (3sets each arm)
weighted inc hyper-25*12, 35*8,8
adbcution-8*12, 9*12,12
adduction*8*12, 9*12,12 (i lean forward on these)

10mins bike

*not bad cuz i had sore lower back today.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #384  
Old 09-28-2006, 05:53 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Default Re: The return of Superbilt

9/28/06 cg bench day
Cg bench-135x10, 8 175x6, 215x3, 235x1
paused cg- 255x4, 260x3, 265x3, 270x3
pushpress-155x6, 160x6, 165x6
db row-110x6, 115x6, 120x6
db press (palms in)-75x10, 80x9,8
hammer curls-55x8, 60x7,6
elbows out ext-40x12, 45x12, 50x11
face pulls-10x12, 11x12, 12x12

12mins treadmill intervals

1x5 explosive pushups
2x5 clapping pushups

*pretty good day today. i cant complain i met all my goals
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #385  
Old 09-29-2006, 08:08 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,136
Default Re: The return of Superbilt

9/29/06 dl day
DL-135x10, 225x6, 315x3, 405x1, 425x1, add belt 445x3
DL with 45s under-455x3, 465x2
sumo dl (no belt)-315x3
leg press- 580x8, 670x8, 720x8
pullthrus-10x12, 11x12, 12x12
standing ab-10x12, 11x12, 12x12
ob pushdown-8x12, 9x12, 10x12
static bb hoold-435x10s, 485x10s, 535x10s, 575x10s

5mins treadmill walk

*best dl in a long time.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #386  
Old 10-01-2006, 08:18 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,136
Default Re: The return of Superbilt

10/1/06 Bench day 1
Bench-135x10,8, 185x6, 225x3, 255x1, 285x1,
305x1,1
310x1
Slow negative bench (10sec neg)-70% 240 5x2
plyo pushups (2sec pause at bot)-3x5
weighted pullup-55x6,6 60x5
1 arm db milt-55x10, 60x8,8
hammer curls-60x6,6,6

12mins intervals

*yeah my new program will be 6days a week with 3 bench days and 3 squat/dl days. the program uses a lot of diff methods to develop speed and strength. i love it already.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #387  
Old 10-02-2006, 06:29 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,136
Default Re: The return of Superbilt

10/2/06 Squat/dl day 1

Squat-135x10, 185x8, 235x6, 285x3, 325x2, 365x1,
add belt- 385x1, 405x1, 370x3
box squat-280x5,5,5
speed dl- 250 6x2
sldl-280x6, 300x6, 320x6
power shrug-405x10, 425x10, 445x10
kneeling ab pd (paused)- 13x12, 14x12, 15x12

5mins bike

ok coulda been better i had trouble getting low on normal squats on 405. 370 for 3 went good tho. speed dl were super fast. sldl were good too. my problem on heavy squats seems to be pushing my butt back enough and pushing my knees out.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #388  
Old 10-03-2006, 05:37 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,136
Default Re: The return of Superbilt

10/3/06 Bench Day 2

Paused bench-135x10, 8, 175x6, 215x3, 255x1
270 3x2 (2sec pause on chest)
fat bar speed bench-170 6x3
isoballistc bench (fat bar)- pause on chest and squeeze bar for 10 sec than explode bar up 135 5x2
db row-115x6, 120x6, 125x6
side laterals-30x12, 35x12, 40x10
face pulls (rope)- 11x12, 12x12, 13x10

12mins treadmill (intervals)

*good day. i had fun. i love this speed work i am doing. i feel like i am getting super explosive on my bench. this is the first time i ever used that fat bar for benching and i like it.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #389  
Old 10-04-2006, 04:59 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,136
Default Re: The return of Superbilt

10/4/06 Squat/dl day 2

squat warmup-135x10, 185x7, 235x5, 285x3
paused squat (2sec)- 315 70% 3x2
isoballistic squat (10seconds in hole)- 185 5x2
power cleans-155x3, 175x3, 185x3
db snatch- 60x3, 65x3, 70x3
goodmorning- 185x6, 195x6, 205x6
ob pushdown- 9x12, 10x12, 10+plx12

12mins treadmill 2 mins jog 6.5 10 walk 4 ele 3

*so far so good. 2 more workouts left this week.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #390  
Old 10-05-2006, 07:20 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,136
Default Re: The return of Superbilt

10/5/06 Bench 3

cg bench-135x10, 8, 175x6, 220x3, 245x1
265x3, 270x3, 275x3
slow neg bench- (6secs) 270 3x1
ballistic bench (smith machine throw)- 70lbs 5x3
push press- 160x6, 165x6, 170x6
seated cable row-16x8, 17x8, 18x8
elbows out ext- 45x12, 50x12, 12

12min treadmill

*pretty good today.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
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