The return of Superbilt

[superbilt]

thanks its i guess u could consider it a hybrid strenght/power/hypertophy/endurance program.

the days go as follows

sun- me bench + assistance
monday- me dl +assistance
tues- upper de and power +assistance

thursday- lower de + assistance + endurance
fri- upper endurance

[superbilt]

6/14/07 Lower de

de squats- 245 10x2
315 2x2

power clean- 155 3x3

sumo dl (de)- 245 6x1

pullthrus- 10x12 ss speed pullups 3x5
11x12
12x10

leg ext-
8pl x 20
8pl x 15
8pl x 16

dec twisting situp- 10pl x 12,12,10

reverse crunch (inc)- 3x15

side plank ss reg- 30 ss 30
30 ss 30

standing calf-
15pl x 15
16pl x 15
17pl x 15

standing- 100 reps in 2:30

[superbilt]

6/15/07 upper endurance

bench- 175 x 18, 13, 11

pullups (50)- 16,11,9,6,8

db inc- 50 x 20,17

db milt- 40x17, 15

db shrugs- 115 x20,20,20

cg pd- 8pl x 20,20,18

seated db- 25x18,15,13

face pull-
9pl x20
9pl+5 x 20, 18

hlr- 15,15,15
seated inc cable- 20x15,15,15

bb wrist- 95x30,25,20,20

jog 1.3 mile in 12 min

[superbilt]

6/17/07 ME bench

Bench-
135x5
185x5
225x5
255x3
280x2
305x1
315x1
330x1

paused- 280 3x2

standing milt-
145x6
155x6
165x5

seated cable row (u shaped attach)
16x8
17x8
18x7

1 arm seated cable-
7x8
7x8

super slow bench- (10sec neg)
230 3x2

alt db curl-
60x6,4,5

cg pd-
15x6
15+5x6
15+10x5

standing rear delt pec dec-
70x12
90x10

hlr- 15,15,15
side twist cable- 22.5x8,8

5mins bike

12pullups

*i really focused on bench set up today and it payed off. i put my feet on 45's to give me better leverage. my setup still needs work but 330 is the most i have done in a longtime so im content with it.

[superbilt]

6/18/07 DL

DL-
135x8
225x6
315x3
385x1
430x3 (belt)
480x3

sumo- 385x2x2

sldl-275x7,6

dec situp (plate behind head)- 25x12,10
really steep dec- 12

standing abs-
8plx10
9plx9
10plx7

plank- 30s, 30s
static leg raise- 30s (3pos) 30s (3pos)

hs calf-
450x12
540x10
610x8

seated- 100x15,15

10mins stairmaster inteverals

[superbilt]

4/19/07 DE upper

De bench- 195 8x3

cg bench-
235x3
255x3
275x3
255x3
235x3

chins-
70x6
75x6
80x5

clean + press- 165 3x3 (not very fast)

inc db- 85x8,8,8

elbows out ext- 55x10,10,12

hammer curls- 55x8,8,8

rope urpright row-
7x12
8x12
8x12

12mins 1.4 miles treadmill

hlr 15,15,15 ss swiss ball crunches 15,15,15

[superbilt]

6/20/07 De lower

Speed squat- 265 10x2

power clean- 165 3x3

speed sumo- 265 4x1
reg dl- 265 4x1

ab crunch machine-
8x20
9x20
10x15

lying leg raise ss plank
15/30 3sets

hypers- 2x12

standing calf- 15plx12 3sets

11mins styair master intervals

3hours later run 2 miles in 16:00

*not vert dynamic today my lower back and thighs were still tight from dl day 2 days ago. normally id take wed off but i cant this week cuz im taking friday off.

[superbilt]

6/21/07 Delts/traps/extra abs

Seated milt bb press-
45x12
95x10
115x6
135x3
155x1
165x6
170x6
175x6

1 arm side db lateral-
55x6
55x6

1 arm rear bent over lateral-
45x8
45x8

bb shrugs-
455x8
475x7
485x6

hs shrugs-
560x12
650x10
470x20

12mins treadmill 1.43 miles

dec crunch- 25, 20
lying leg raise- 15,15

*im going back to a split routine but still focusing on max strength for my bench and dl. this way i will recover better and have more energy for my workouts.

[superbilt]

6/25/07 Chest/abs

Bench-
135x7
185x5
225x5
260x3
285x2
310x1
325x1
285x2
285x2

Dec bench-
265x6
270x6

inc db-
100x6
100x6

seated ab machine-
12plx12
13plx12
14plx10

reverse inc crunch-
bwx15
12plx10
12plx10

oblique crunches- 12 each side

10mins bike

[superbilt]

6/26/07 back/calves

DL-
135x8
225x6
315x3
385x1
435x3 (belt)
490x3 (3rep pr)

pullups- 50 reps (15-12-8-6-5-4

db rows-
130x6
135x6

lat pd (hard tower)
11x8
12x7

seated cable row-
18plx7
19plx7

hs calves-
630x8
650x6
650x8

seated calves-
210x8
160x12
160x12

13mins stairmater intervals