The return of Superbilt

[superbilt]

1/9/07 afternoon deadlift
DL- 360 8 sets of 3
box squat- 225 8x2
rack pull-315x3, 365x3 (hands ripped)
ab pd-195x12, 200x12, 205x12
suitcase db dl (4 box)- 60x8, 65x8, 70x8
1 leg squat off bench- 12,12,12

5mins cardio

*much better than the morning. next time i need to remember to bring chalk

[Growth In Motion]

Hey bro, nice lifting. Are you getting ready to test your 1RMs or compete, i noticed your volume is goin down?

[superbilt]

nope i am going to up my frequency. Bench days will be 3x a week and dl/squat will be 2x a week. Then I will have one power/core day.


1/9/07 Bench (medium)
Bench-
50% 170x5
60% 205x4
70% 240x3
80% 270 5sets of 2

chins- 45x 4sets of 6

push press- 135x5, 145x5,5 155x5

hang high pull- 135x5, 145x5,5

5mins cardio

everything felt pretty easy today so things are going well.

[Growth In Motion]

[ QUOTE ]
nope i am going to up my frequency. Bench days will be 3x a week and dl/squat will be 2x a week. Then I will have one power/core day.

[/ QUOTE ]

Fair enough [img]/forum/images/graemlins/cool.gif[/img] Just keep that protein intake high [img]/forum/images/graemlins/grin.gif[/img]

[superbilt]

protein is always high

1/10/06 Power/core day
Power cleans- 135x3, 155x3, 175x3, 180x3
squats- 230 6 sets of 3
db swing- 40x5, 50x5, 60x5

box jumps- 3x3
vertical jump- 3x5

ab wheel- 12, 10, 10
hlr-12, 10, 10
situp on ground ( no feet held or hooked)- 12, 10lbs x12, 25lbs x12

[superbilt]

1/11/07 bench day 3
Bench- 50%x5 170
60%x4 205
70%x3,3 240
80% 5sets of 3 270

db row-105x6, 110x6,6

bench (3sec pause)- 225x5, 235x4, 245x3, 255x2

seated cable row-170x8, 180x8, 190x8

[superbilt]

1/11/07 tris/delts (afternoon)

cg bench- 225x5, 235x5, 245x5, 255x5,5
push press- 135x5, 145x5, 155x5, 165x5,5
2 board press- 230x6, 240x6, 250x6, 260x4
db milt-70x8, 75x8,8
overhead bb ext-115x8, 125x8
1 arm db overhead- 50x8
side laterals-40x8, 45x8, 50x8

not bad for my 2nd workout today.

[superbilt]

1/12/07 dl/traps/abs

Deadlift- 135x5
225x5
315x3
360x3
370x3
380x3
390x3
400x3
410x1
420x1
430x3

goodmorning- 195x6, 205x6, 215x6, 225x6

bb shrugs-405x6, 425x6, 445x6, 465x6

db shrugs- 135x8, 140x8, 145x8
alternated with
standing abs- 195x12, 205x12, 215x12

ab wheel- 12,12,12

hypers-45x12, 12, 12

10mins elliptical

lots of deadlifts today. i alternated my grip ever set with left under right over and left over right under. my hands were tore up by the end. good workout.

[superbilt]

1/14/07 Bench day
Bench- 135x6, 185x5, 225x2
245x3
250x3
255x3
260x3
265x3
270x3
275x3
280x3
Paused Bench- 225x3, 235x3, 245x3, 255x3
Inc db bench-80 4sets of 6

BB curl-80x6, 90x6, 100x6, 110x6
alt db curl-45x8
hammer curl-45x8

[superbilt]

1/15/07 Back/abs
DL-135x8, 225x5, 315x3, 405x1, 435x5, 445x4 (raw)
weighted pullups-50x6,6
db row-130x6,6,6 (straps)
chins-45x6, 55x6
seated cable row-200x6, 210x6

dec paused situp- 70x10,10
kneeling ab pd-185x12, 195x10,10