The return of Superbilt

[superbilt]

12/23/07 De bench

de bench-
185 8x3 55%

cg bench-
230x5
250x4
270x3
250x4
230x5

t-bar rows-
210x7
210x8
220x8
180x10

db milt-
70x10/9/8

bench throw ss pullups-
60x5/12
60x5/11
60x5/9

oh db ext (1 arm)-
40x12
40x12

face pulls (rope)-
9pl x 12
10pl x 12
10pl+5 x 11

db cuban rotation-
10 x 15
10 x 15

5mins bike

*this workout was exhausting.

[superbilt]

12/24/07 Me sq/dl

Squat-
135x5/5
225x5
275x3
315x3
box squat-
355x2
385x1
415x1 (add belt)
435x1
450x.5 (i put the safety bars to high in the power rack and i banged the bb on the way down grr.)
405x2
500 x 10s walkout

sumo dl-
275x3
325x3
365x3
405x3 (belt)

pullthrus-
11pl+5 x 10/10
12pl x 9/9

kneeling ab pd-
15pl+5 x10
15pl+10 x 10/9/8

inc hypers-
50x9/9/9

side pd (obliques)-
9pl x 10
10pl x 10
9pl x 10

seated calf-
120 x 77

neck machine-
6pl x 15/16

leg ext-
6 x 47

[superbilt]

12/26/07 Back/traps

Power cleans-
135x3
135x3
160x3
180x3
200x3

bb rows-
245x6
255x6
265x5

pullups-
50x6
55x6
60x6

db rows-
125x6
130x6

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

bb shrugs-
455x6
475x6
495x6

bhb shrugs-
425x6
445x6
450x6

neck machine-
5pl x 15
6pl x 15

neck bridge-
20sec
20sec

7mins treadmill
1mins at 6.8/4/9/4/10/4/3

[richnewton]

Sup superbilt?

I noticed your goals and couldn't help but think about my progress and I've found that there is almost always a 100 lb difference between my core lifts.. so something I'm aiming for is like:

360 bench
460 squat
560 deadlift

I find that's just how it continues to workout everytime I move up in weight. Anyway, good luck with your goals dude - keep up the hard work.

[superbilt]

yeah my core lifts have been stuck for a while and i havent tried to max in a while either. right now i have moved back to a simple progressive overload program with focusing on making everything stronger similar to max-ot. it always works to get me out of a rut just gotta be careful cuz it is stressful on the joints.

how are u lifting right now? what is ur program? are u specifially emphasing those lifts?

[superbilt]

12/27/07 Chest/bis

Bench-
135x5
135x5
185x5
225x4
250x2
275x5
280x4
285x3.5 (last rep was a half rep)

inc db-
100x6
100x7

dips-
90x6
90x6

alt db curls-
50x6
55x6
60x5

hammer curls-
55x6
60x6

seated db alt curls-
40x6

db flyes (flat)-
40x12

4mins treadmill walk

*decent today. im just gonna try to lift a little more weight each week and see how it goes. tommoorow is gonna be a fun day deadlifts baby.

[richnewton]

My training is going ok. I was doing really well over thanksgiving, got sick with pneumonia and then I'm finally getting better so I feel good again. Didn't lose a lot of strength thankfully.

Overall I focus on core lifts. I basically alternate it so that 1 workout I'll go for max, the next I'll go for reps of maybe 80% of max. Then maybe do a week where I don't do that lift at all and do something else.

I consider my core lifts to be bench, deadlift, squats but generally on the hacksquat machine, and heavy shrugs which I think helps a lot with back thickness.

[superbilt]

i will respond to ur comment when i get a chance right now i am in a hurry.

[superbilt]

12/28/07 Dl/ham/abs/forearms

DL-
135x8
225x5
315x3
365x1
405x1
430x5 (add belt)
450x5 (5rep pr)

snatch grip dl-
275x5
315x5 (straps)

db swing (1 arm)-
40x5
45x5
50x5

1 leg ham curl-
90x8
110x8

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

db side bends-
115x8
115x8

bb wrist-
225x8
235x8

plate pinches-
25x30s
25x30s

*good workout today a nice pr on deadlifts. i really like snatch grip dls too i can get so low and a lot of leg drive.

[superbilt]

12/30/07 Tris/delts

CG dec bench-
135x5
135x5
185x5
215x4
250x1
270x6
275x6
280x6

push press-
175x5
180x5
185x6

oh bb ext (cg)-
120x8
130x8

db side laterals-
50x8
55x6

cg pd-
15pl+5 x 7
15pl+10 x 7

db rear laterlas-
45x8
50x7

1 arm oh db ext-
55x7

plate push- 20 (2x10lb) x 20
(you stand hold two plates facing each other as tight as possible like u r praying with ur fingers point straight and push it out and pull it back in) good for ur inner chest/front delts/bis
(idk the real name)

*awesome intensity today 9.5 out of 10. two really good workouts in a row.