The return of Superbilt - Page 66 - ABCbodybuilding

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  #651  
Old 08-02-2007, 09:29 PM
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superbilt superbilt is offline
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Default Re: The return of Superbilt

8/2/07 Legs/abs

Squats-
135x8
225x5
275x3
315x3
365x3
385x4 (belt)

sldl-
325x6
335x5

leg press-
780x6
830x5

dec situp- (paused)
45x12
45x12

seated ab machine-
12pl x 12
13pl x 12

dragon flags-
10
10

hypers-
25x10
25x10

10mins walk 4.0 ele 4

*im trying to apply my deadlifting theory to my squats to see if it works.
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Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #652  
Old 08-03-2007, 07:04 AM
Growth In Motion Growth In Motion is offline
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Default Re: The return of Superbilt

[ QUOTE ]
im trying to apply my deadlifting theory to my squats to see if it works

[/ QUOTE ]

I'd like it if you shared your theory with me [img]/forum/images/graemlins/smile.gif[/img]
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  #653  
Old 08-03-2007, 09:40 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Default Re: The return of Superbilt

the theory is simple add weight every week for 3 weeks aim for a 3rm and then on the 4th week go for a 1rm max. then on week 5 back off a little which means either start 10lbs heavier than week 1 and workup to a set of 3 or do heavy rack pulls. then start over this way u can continously lift heavy without wearing yourself out.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #654  
Old 08-03-2007, 09:44 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

8/3/07 ME Bench

Dec bench-
135x5
175x5
215x5
245x5
275x3
295x2
315x2
325x2 (2rm)
335x1 (easy no spot)

paused fat bar bench-
245x3
265x3
285x2

seated milt press-
135x6
155x6
175x6

seated cable row-
20pl x 7
20pl +10 x 6
20pl +20 x 6

hs inc-
230x8
250x7
270x8

1 arm db row-
95x8

cg pd-
15pl x 8
15pl+5 x7
15pl+5 x 6

bent over cable row (rope)
10pl x 12
11pl x 12

5mins treadmill

*pretty good day today. i did tris and delts 2 days ago but i still did good for no spot. most weight i ever dec without a liftoff and it was easy. if i had a liftoff i coulda hit 365 on the decline.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #655  
Old 08-07-2007, 12:43 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Default Re: The return of Superbilt

8/5/07 De bench

De bench- 175 8x3

cg bench-
265x5
275x4
285x4

dips-
90x6
100x6
110x5

weighted pullups-
45x8
55x7
65x6

db bench (palms in)-
80x9
85x8
85x8

seated cable row (str8 bar)-
16pl x 8
17pl x 8
17pl+5 x 7

elbows out ext-
50x12
50x12
50x12

alt db curl-
50x8
50x6

1.5miles intervals 13:30
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #656  
Old 08-07-2007, 12:48 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Default Re: The return of Superbilt

8/6/07 Me dl

Dl-
135x8
225x6
315x3
375x2
425x1
485x1
535x0 (got it to about an inch below my knee and lost it)

leg press-
700x6
750x6
800x6

goodmornings-
205x5
225x5
235x5

ab pd (full rom)
15pl x 10
15pl+20 x 9
15pl+30 x 8

db side bends-
105x8
110x8
115x8

hypers-
30x10
30x10

hs calf-
500x10
560x9
590x9

6mins elliptical

*didnt go as planned today. i tried to use less warmups and it didnt work. my technique sucked o 535 and thats why i missed it. it looked my like a sldl instead of a dl. i wish i coulda used this week as a deload but i cant cuz its my last week of lifting for 3 weeks.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #657  
Old 08-08-2007, 09:53 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,132
Default Re: The return of Superbilt

8/8/07 Me Bench

Dec bench-
135x6
175x5
215x5
245x5
275x3
295x2
315x2
335x1
355x1 (5lb pr)

paused bench-
250x3
270x3
290x2

seated milt press-
140x6
160x6
180x5

seated cable row-
20pl +10 x 8
20pl +20 x 7
20pl +20 x 6

hs inc-
240x8
260x8
280x8

cg pd-
13pl x 8
15pl x 8
15pl+10 x 7

rope row-
12pl x 12
13pl x 12

10mins treadmill

*pretty good today. 355 was harder than it should have been but a pr. my shoulders were feeling tight today tho.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #658  
Old 08-09-2007, 12:08 AM
airborneninja airborneninja is offline
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Posts: 259
Default Re: The return of Superbilt

Hey Super, impressive lifts! Few questions if ya don't mind -
Are you a power lifter by chance? (I just recently did my first powerlifting comp for fun and am pretty interested in continuing them for fun) Im sure somewhere in the 33 pages I may find it but figured I'd just ask, I was curious how long you take between sets also.

Thanks!
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  #659  
Old 08-10-2007, 06:04 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

I am a powerlifter but I havent competed yet. Im hoping to do my first show in the fall sometime.

in between sets of the big lifts such as squats, dls, and benchs i usually take 2-3 mins rest. for the accessory lifts it could be anywhere from 30secs to 2mins depending on the reps or the muscles used. a normal upper body day lasts around 55-60mins and a sq/dl day lasts around 65-70mins without cardio or stretching.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #660  
Old 08-10-2007, 06:07 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,132
Default Re: The return of Superbilt

8/9/07 de sq/dl

Box squats (de)-
245lbs 12x2

power cleans-
135x3
155x3
175x3

rack pull (knees)- (no belt)
315x3
405x2
495x2
545x1
495x3

step ups (holding dbs)-
40x10
40x10
40x10

1 leg ham curl-
90x10
100x10

dec situp holding bb-
45x12
55x10

dragon flags-
12
11

side pd-
8pl x 12
9pl x 12

seated calf-
140x12
160x12
160x12

8mins stair master. intervals. squats felt good today. real fast and explosive.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
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