The return of Superbilt

[FloridaTitan]

How far do you dip down for push press?

[superbilt]

i use a split stance and i only dip down a little. im not doing them olympic style.

1/25/07 tris/bis
Cg Bench- 240x3
255x3
265x3
275x3
280x3
BB curl- 120x6, 125x6, 130x5
top 1/3 bench-275x5, 280x5, 285x5
alt db curl-60x6
1 arm overhead db ext-55x8, 60x8
hammer curls-65x8,8

8mins elliptical

*pretty good today. i have noticed that my body feels a lot harder since i switched to training muscles once a week again. i look better too. i think part of it is that since i am only working a muscle once a week i am working to near failure on most of my sets.

[superbilt]

1/26/07 ME squat day

Squat-135x8
225x5
275x5
325x3
375x2
belt 415x1
435x1
455x1
470x1
box squat- 235x5, 255x5, 275x5
8 box, 7 box, 7 box
goodmornings-225x5, 235x5, 245x5
dec paused situp (3sec)- 75x10, 80x8, 85x8
standing abs-215x12, 225x12, 235x12
abduction-110x12, 115x10, 120x8
adduction-110x12, 115x10, 120x9

8mins elliptical

*good day 9.5 out of 10. squats felt real good today and i broke parallel. i really focused on my technique of pushing my butt back, hips out, and trying to spread the floor. i did a good warmup and it made a huge difference. next friday i plan on hitting a new PR of atleast 5lbs at 480. 470 really didnt feel all that heavy today i just need to work harder on my hips, and posterior chain and 500 shouldnt be too far away.

[superbilt]

1/28/07 ME bench singles

Bench-135x9, 185x6, 230x4, 265x2, 285x1, 305x1, 310x1, 315x1, 320x.5
paused bench-250x3, 260x3, 270x3
chins-55x6, 60x6, 70x6
push press-155x6, 165x6, 175x6
seated cable row-200x8, 210x6, 220x6
palms in db press-80x8, 85x8, 90x8

*3 good singles over 90% not too bad. warmups flew up easy but i messed up when it came to 320 i think it was party cuz of a bad hand off.

[superbilt]

1/29/07 RE DL/sq (am)
Dl-135x8,
225x6
315x3
405x1
405x6 (chalk only)
405x7 (straps)
leg press-720x6, 810x6,5
wide stance sldl-275x6, 295x6, 315x7
kneeling abs-200x12, 210x10,12
pullthrus-110x12, 120x10, 130x10
lying leg raises-12.5x10,10,10

8 mins elliptical

*not bad today. my legs and hips were still sore from friday tho and it effect my dls.

pm
30mins treadmill incline
10mins elliptical

[superbilt]

1/30/07 Extra

BB shrugs-365x12, 385x12, 405x10
seated cable row-180x9,9 190x8
bb curls-90x6,7,8
standing calf-135x12, 225x12,12
hammer curls-40x12, 45x10

5mins treadmill

* a bunch of extra stuff today. next week im going to make this an active recovery/endurance day instead.

[superbilt]

1/31/07 DE bench
De bench-195 8x3 58%
cg bench-250x5, 260x5, 270x6
pullups-45x8, 47.5x8, 50x7
inc db press-80x8, 85x8,9
elbows out ext-45x11, 50x10,12
hammer curls-35x12, 40x10
shoulders - front db raises-30x12
side laterals-35x12
rear pec dec-60x12
face pulls-110x15

15mins cardio treadmill intervals

2x5 clapping pushups
1x5 catch pullups

*good workout today. felt strong. i used a pause on my speed bench to help me focus more on my weak point of the bench.

[superbilt]

2/2/07 Me Sq/dl

Squat-135x8,
225x5,
280x5,
330x3,
380x2,
420x1,
440x1,
460x.5 (half squat i didnt take it out of the rack right almost lost it)
405x5 1/4squats

sumo dl-315x5, 335x5, 355x5
dec paused situp (2sec)-80x9, 85x9, 90x8
paused smith squat (narrow)-90x3, 180x3, 270x3
standing abs-220x12, 230x12, 240x12
db row-130x6, 135x6, 140x6PR easy
abduction-115x10, 120x9, 125x8
adduction-115x10, 120x9, 125x8
bb static hold-405x15s over, 455x11s LU, RO, 505x10s RU, LO

10mins elliptical

long workout today. squats sucked i realized everytime i do a me exercise 2 weeks in a row i suck the 2nd time. everything else was great tho. i didnt need much rest on anything.

[superbilt]

2/3/07 cardio

Treadmill- jog 3 miles in 29:13
walk 5 min cooldown

*suprisingly my legs werent feeling sore today so i decided to do a little run. i haven't jogged this long in awhile but it felt good. now my quads and calves will prolly be sore tho.

[superbilt]

2/4/07 ME Bench
CG bench-135x9
185x6
225x4
260x3
290x1 (fast)
310x1
325x1 (5lb Pr)
Cg bench-230x5, 235x5, 240x5
standing bb milt press-135x8, 145x8, 155x6
floor press lockouts-225x8, 255x8, 285x8
seated cable row-170x10, 180x9, 190x8
reverse pec dec-80x10, 90x10
face pulls-120x15, 130x15
db curls-40x10,10,10

10mins elliptical

*pretty good day today. lots of energy and i was pumped and didnt want to stop working out today. i liked floor press lockouts a lot. first time i ever did any kind of floor press.