The return of Superbilt

[superbilt]

12/28/06 de bench

speed bench- 56% 8X3 190
dec cg bench-235x6, 245x6, 255x6
chins-50x6, 60x6, 70x6
db milt-65x10, 70x10, 75x10
seated cable row (wide)-160x10, 170x10, 180x10
inc db palms in-85x8, 90x8,8
elbows out ext-50x12, 55x12,12

clapping pushups

[superbilt]

12/29/06 ME DL
DL-135x8, 245x6, 315x4, 385x3, 435x1,
add belt 480x1, 515x1 (10lb PR)
Leg press-650x6, 740x6, 830x6
goodmorning-225x6, 235x6, 245x6
standing abs-190x12, 195x12, 200x12, 205x12
db snatch-70x3,3,3
hypers-45x12,12,12

*new dl pr finally!!! ain't nothing to it but to do it! i ripped it off the floor fast then around knee level to lockout it was a struggle but i knew i had it once i got it off the floor. im pretty proud of myself today.

[Growth In Motion]

Nice work with the 10lbs increase on your deadlift superbilt, keep em comin

[superbilt]

thanx

12/31/06 ME bench deload
Bench-135x8, 175x6, 215x4, 240x3, 275x1, 300x1, 325x1, 350xmiss
paused bench-250x3, 260x3, 270x3
weighted pullup-55x6, 70x5
push press-175x4,4
db row-120x6, 125x6
oh bb ext-125x6, 135x6
hammer curl-55x8, 65x5

[superbilt]

1/1/07 de sq/dl
box squat-8x2 50% 240lbs 6w 2 n
speed dl-6x1 50% 260
rdl-275x8, 315x8, 355x6
dec paused situp-65x12, 70x12, 75x12
front squat-95x6,6
squat jump-95lbs 3x3
side pushdown-100x12, 110x12, 120x12
standing calf-330x11,12 240x20

[superbilt]

1/3/06 olympic/power
clean and press-155x3, 165x3, 175x3
snatch-135x3, 145x3, 155x3
snatch dl-225x5, 245x5, 265x5
high pull-135x5, 145x5, 155x5
bb power shrug-225x5, 255x5, 285x5
box jump-3x3
1 arm db swing-40x5, 50x5, 60x5
hlr-10
power pullup-5
power pullup with release and catch-5
plank-30seconds
bridge-30s

10mins elliptical

[superbilt]

de bench 1/4/07

de bench- 61% 205 8x3
cg bench-245x5, 255x5, 265x3
chins-12,12,12
seated db milt-70x12,12 75x10
seated cable row-170x10, 180x10,10
inc db palms in-85x9, 90x8,7
elbows out ext-50x12, 55x12
ezbar curl-b+70x8,8

*very little rest today really worked hard.

[superbilt]

1/5/07 squat/dl day
Squats- warmup 135x5, 225x5, 315x1
335x5
350x4
365x3
380x2
395x1

Dls- 360x4, 360x5

Goodmorning-235x5,5

Dec paused situp (3seconds)- 65x5, 80x5,5
alternated with
Power cleans-145x5,5

10mins elliptical

* I am going to be using a simple specific progressive overload system now with the main focus on squatting. I downloaded Pavel's beyond bodybulding e-book part 1 and took some ideas from there. I really like the way things went today. I will be alternating lower and upper days for 6 days a week for 3-4 weeks then i will change it up.

[superbilt]

1/7/06 Bench
Bench-135x5, 225x3,
240x5,5
245x3
255x3,3

pullup-45x5,5
2 board press-225x5, 260x5,5
chinup-45x5,5
push press-140x5,5

[superbilt]

1/8/07 morning squat

squat-135x5, 225x5, 315x1, 340x3
dl-365x5,5
gmorning-240x5,5
power shrug-315x5,5
dec situp-85x5,5