The return of Superbilt

[superbilt]

yeah i mean hammer strength im just too lazy to type it.

squats are parallel or slightly below i have my good days and bad days with squats.

if u want to get better at pullups practice makes perfect. i used to do them 3x a day one set at a time . look at grease the grove by pavel t. at dragondoor.com for more info it works.

[superbilt]

7/1/07 chest/abs

Bench-
135x8
185x5
225x3
255x1
280x3
290x2 (grr)

dec bench-
270x4
275x4

inc db-
100x6
105x5

inc flyes-
40x12

seated ab machine-
13plx 10
14plx8
14pl x 8

inc leg raise bent knee-
bw x 16
12 x 10
12 x 10

swiss ball oblique crunch-
10
8

15mins treadmill 1.45 miles

*todays workout sucked. i had a pt test yesterday which i maxed my pushups and situps but my 2mile run sucked at 15;42 which is worth 69 points so i got a 269 score which is ok but i usually score in the 290s. i got to get better at running.

[superbilt]

7/2/07 Back/calves

DL_
135x8
225x6
315x3
385x1
445x2 belt
500x2 (2 rep pr)

pullups- 17,12,10,8,4

db rows-
135x6
135x6

lat pd-
16x8
17x8

seated cable row-
19plx8
20plx7

hs calf-
630x8
650x8
660x8

seated -
180x12,12,12

12mins stairmaster

*i wanted 500 for 3 but i didnt want to risk it so i stopped at 2. although it is the first time i have done multiple reps with more than 500 so it aint bad.

[superbilt]

7/3/07 de bench + assitance

de bench- 180 8x3

cg bench-
230x3
255x3
280x3
280x3
260x3

lockouts-
295x3
305x3
315x3

seated milt-
135x8
155x8
165x6

pullups-
12, 10, 10

cg pushdown-
11plx12
12plx10
12plx10

alt db curls-
35x12
40x10
40x10

15mins treadmill (jog 6.5-6.9 for 5 mins walk 4 ele 2 for 9min)

[superbilt]

7/5/07 Squat day

squats-
135x5
245x5
300x4
330x3
355x3 add belt
355x3
375x2
245x3

power clean-
135x3
155x3
185x3

sldl-
225x5
285x5
335x5

bb shrugs-
315x5
395x5
485x5

ab pd (kneeling)
15plx8
15pl+25x8
15pl+45x7

lying leg raise-
5x8
10x8
10x8

pullups- 10

13mins stairmaster.

*now focusing on technique i will be benching 3x a week using sheiko. dl and squats once a week.

[superbilt]

7/6/07 Bench sheiko

Bench-
135x5
175x5
205x4
240x3
240x3
270x3
270x3
270x3
270x3
270x3

standing milt press-
115x5
145x5
180x4

bb rows-
155x5
205x5
245x5

dips-
45x5
65x5
85x5

alt db curls-
45x5
55x5
65x5

pullups- 10

rope face pulls-
10pl x 10
10pl x 10

15mins bike

[superbilt]

7/8/07 Bench Sheiko wk 1 day 2 marathon

Bench-
135x5
175x6
205x5
240x4
240x4
255x3
255x3
270x2
270x2
290x1
290x1
270x2
270x2
255x3
255x3
240x4
220x5
205x6
190x7
175x8

Chins-
35x5
55x5
75x5

dec cg bench-
155x5
205x5
255x5

seated cable row-
15pl x 5
18pl x 5
20pl+5 x 5

db hammer curls-
45x5
55x5
65x5

pullups- 10

face pulls- (rope)
11pl x10
11pl x 10

jog 1 mile 8 mins (1.5 in 13mins)

*yeah thats 20 sets of bench. bench went really good today when u do 20 sets it gives u a lot of time to work on set up and form my two biggest flaws. energy was good through the whole workout which i like.

[superbilt]

7/9/07 DL day

DL-
135x8
260x5
365x3
420x2
470x1 belt
525x1 (10LB PR! Easy)

Goodmornings-
155x5
195x5
225x5

BB shrugs-
325x5
405x5
495x5 (straps)

Dec situps-
10lbs x 12
25lbs x 10
25lbs x 8

Ob db side bends-
90x8
100x8
110x6

hs calf-
450x8
540x8
630x8

13mins stair master intervals

10 pullups

*awesome day today. i decided yesterday i was gonna try a DL Pr and i hit it easy. it flew up to my knees easy then it slowed but i had no doubt id get it then i held it at lockout for about 5 seconds for fun. i wish i went heavier like 545 but i didnt want to get greedy. my goal is to hit 545 by the middle of august when i go away.

[richnewton]

great work on 525 superbuilt!

[Growth In Motion]

**** 525 is a lot man! Great stuff