The return of Superbilt - Page 39

superbilt · #**381** 09-24-2006, 09:10 PM

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.

superbilt · #**382** 09-25-2006, 10:03 PM

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.

superbilt · #**383** 09-27-2006, 06:43 PM

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.

superbilt · #**384** 09-28-2006, 05:53 PM

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

superbilt · #**385** 09-29-2006, 08:08 PM

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.

superbilt · #**386** 10-01-2006, 08:18 PM

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.

superbilt · #**387** 10-02-2006, 06:29 PM

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.

superbilt · #**388** 10-03-2006, 05:37 PM

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.

superbilt · #**389** 10-04-2006, 04:59 PM

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.

superbilt · #**390** 10-05-2006, 07:20 PM

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.