The return of Superbilt

[superbilt]

12/11/07 upper assistance/rep work

DB milt-
70x8
75x8
75x8

bb rows-
135x5
185x5
230x5
240x5
255x5
270x5

dips-
55x8
65x8
80x8

lat pd-
16pl x 10
17pl x10
18l x 9

inc db (palms in paused)-
80 3sets of 8

seated hammer curls-
30x12
30x12
30x11

seated db shrugs-
75x12
75x12

12mins intervals

ab cinco set (swiss ball oblique crunches/fks/swiss ball crunches/cable side turns/hlr) nonstop

*my left wrist has been hurting the last few days i think i strained it but im not sure. it mostly hurts when turning a doorknob or and twisting motion.

[superbilt]

12/13/07 Bench

Bench-
135x5
135x5
185x5
225x4
250x3
275x3
285x3
295x2.75 (last rep didnt touch)
300x1

hs row-
230x6
250x6
260x6
270x7

cg bench (5sec neg)-
225x3
245x3
255x3

seated cable row-
17pl x 10
18pl x 9
19pl x 9

db inc flyes-
40x12
40x12

1 arm oh tri db-
35x12
40x12

standing plate chest push- (hold 2 plates together and push from chest)
10's x 3x12

5mins cardio

[superbilt]

12/14/07 Dl deload

DL_
135x8
225x5
315x2
365x1
405x2
445x1

box squat-
245x10x2

power clean-
135x3
155x3
175x3

db snatch-
50 3x3

dex situp-
65x 2x8

db side bends-
110 2x8

lp calf-
380 x 75

leg ext-
6pl x50

inc hypers-
20

*light day. i worked out early today and i didnt have the strength i normally would and i had to take it light.

[superbilt]

12/16/07 De bench

De bench-
175 8x3

dec bench-
225x8
235x7
245x7

t-bar rows-
205x8
210x8
220x8 (PR)

inc db palms in-
75x9
75x8
75x7

elbows out ext-
45x12
45x12
50x11
50x13

pullups-
15
12

smith machine bench press throw-
50 3x5

hammer curls-
40x12
40x10
40x10

pec dec- 60x60/ reverse 40 x 25


*i ate a lot of food this weekend a lot. so my energy was pretty good today.

[superbilt]

12/17/07 ME sq/dl

Box squat (med stance)-
135x5
135x5
225x5
275x5
315x3
345x3
375x2
410x2 (add belt)
435x2 (pr i think)

sumo dl- (awkward need to practice technique sucked)
225x3
275x3
315x3
335x3

pullthrus-
11pl x 10
11+5 x 9, 8
12pl x 8

kneeling ab pd-
15pl x 12
15+5 x 11,10,10

inc hypers-
50x8
50x8
50x10

side pd (obliques)
7pl x 10
8pl x 10
9pl x 10

seated calf-
110 x 75

neck machine-
6pl x 2x15

leg ext-
6pl x 50

*pretty good today. i squatted good 2 weeks in a row woo hoo! that hasnt happened in a long time. im starting to like squatting again.

[superbilt]

12/18/07 Olympic delts/traps

Power cleans-
135x3
135x3
155x3
175x3
195x3

push press-
135x5
155x5
175x5

db snatch-
55x3
55x3
60x3

snatch grip dl-
225x5
245x5
265x5

bb power shrugs-
405x10/10/12
225x30

db side laterals-
45x10/9

face pulls-
10pl x 15/20

dec situp-50

treadmill hill intervals
13mins hardcore

[superbilt]

12/20/07 Me bench

Dec bench-
135x5,5
185x5
225x5
265x3
295x1
315x1
335x1
345x 3 1/3 reps
275x3

flat db (palms in paused)
75x10,10,9,8

bb row-
135x10
185x10
205x10
225x10 (pr)

elbows out ext-
45x12
50x12,12,10

seated cable row-
16pl x 12
17pl x 10
18pl x 10

cg pd-
12x12,12

rope hammer curl-
7x12
8x11,11

rear delt cable ( 1 arm)-
4x12,12

[superbilt]

12/21//07 De sq/dl

Box squat (parallel)-
50% 245 10x2

de dl-
315 6x1
405x1

sldl-
225x5
275x5
315x5
335x5
315x5
325x5
275x5
245x5

leg press-
605x8
605x8
625x8

standing abs-
7pl x 10
8pl x 10
9pl x 9
9pl x 8
9pl+5 x 8

lp calf-
380 x 87reps

leg ext-
6pl x 55

inc hypers-20

*8 sets of sldl= pain. im determined to blast the life out of my posterior chain and build an huge deadlift.

[Stevie-G]

Dude you started back the beginning of this year, and its amazing how much your numbers increased. Keep up the awesome work, and keep us clued in!

[img]/forum/images/graemlins/wink.gif[/img]

[superbilt]

actually i restarted back in 05 but thanks. i have been making too many program changes over this last year and havent seen my lifts go up very much. i need to stay focused and everything will workout out better. i have seen good changes in many areas though. the goal for next year is to get to a 400 bench, 575 deadlift, and a 550 squat. right now im at 450/525/475 squat but a 500 box squat.