The return of Superbilt

[superbilt]

1/25/08 ME sq/dl

Goodmornings (wide stance)-
135x5
135x5
185x5
215x5
245x3
275x3
300x2 (loose belt) (pr)
320x1 (belt)
340x1
360x1
375x1 (10 lb pr)
275x4 (pr)

DL-
225x5
315x3
365x2
415x3
455x2 (belt)
500x2

Pull-thru (ws)-
10pl x 10
11pl x 10
11pl x 10
11pl x 10

standing abs-
9pl x 10
9pl x 10
10pl x 8

BB shrugs-
405x10
475x10
545x7

hlr-
12
12
10

1 leg stand abduction-
4pl x 12
5pl x 12

* another good day and new prs. 2 Pac was right when he said "Westside is the best side" I make my best progess on it.
5pl x 12

[superbilt]

1/27/08 DE bench (wk 1 high volume)

De bench-
50% 175 8x3
225 x 1

Bench-
155x20
155x16

elbows out ext-
55x8
60x8
60x8
60x8

bb rows-
135x8
185x8
225x8
245x8

Face pulls (str8 bar)-
11pl x 10
12pl x 10
13pl x 10
13pl x 10

Db side raises-
35 x 12
35 x 12
35 x 12

Seated db curls-
30 x 10


* i am doing an 8 week westside program with different volume based on each week. Wk 1 is high volume.

[superbilt]

1/28/08 DE Squat/dl WK 1 Large volume

Box Squat- 245 10 x 2 50%

SPeed dl- 10 x 1 275

SLDL (off platform)-
275x6
295x6
315x6
335x6
345x5

Spread Eagle situps- (wieght behind head)
bw x 10
10 x 10
10 x 10
10 x 10

INC hyper- (plate behind head)-
25 x 8
25 x 8
25 x 8

Seated abduction-
4pl x 12
5pl x 12

Seated adduction-
4pl x 12
5pl x 12


*my groin and outer thighs were really tight today and it made box squatting suck. I gotta really warm up and make this area stronger to improve.

[superbilt]

1/30/08 ME SQ/DL

Sumo DL-
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1 (belt)
470 x 1 (PR)
415 x 2
315 x 5

SL Goodmornings-
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5 (loose belt)

Pull-thru- (ws)-
11pl x 10
11pl+5 x 10
12pl x 10

Standing abs-
10pl x 8
10pl x 8
10pl+5 x 7

Db SIde bends-
105 x 8
105 x 10
105 x 8

DB shrugs-
120 x 12
120 x 13

STanding hip abduction-
5pl x 12
5pl x 12
5pl x 12

*good day. new sumo dl pr.

[superbilt]

2/1/08 ME Bench

Dec bench-
135 x 5
135 x 5
185 x 5
225 x 5
250 x 3
275 x 3
300 x 1
320 x 1
340 x 1
360 x 1 (5lb pr)
360 x 3 partials
250 x 5


Clean + press-
135 x 3
135 x 3
185 x 3

Db bench ( palms in)-
80 x 8
90 x 8
90 x 8
90 x 7

BB ext-
95 x 7
95 x 6
95 x 5 + 5 cg bench

Chest supported rows-
100 x 10
110 x 10
120 x 9
120 x 8

Seated db cleans alt with front plate raises (big rom)-
30 x 10/ 25 x 15
35 x 8/ 25 x 15
30 x 10

* decent day today. I felt well rested and had good energy. I thought clean and press would be a good idea after ME work but it wasnt. my coordination wasnt great and i will scratch that next week.

[superbilt]

2/3/08 ME Squat

Box squat //-
135 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3

Box squat 1 inch above parallel-
385 x 1
405 x 2
430 x 1
460 x 1
405 x 1

Sumo DL 35's-
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 3 (PR)

Hip belt box squat-
35 x 10
50 x 10
60 x 12
75 x 10

Pullthrus- (WS)
11pl x 10
13pl x 10
13pl x 10
14pl x 10

Standing abs-
10pl+5 x 6
11plx 6
11pl+5 x 6

Db side bends-
115 x 6
120 x 6
125 x 6

DB shrugs-
130 x 12
130 x 13

[superbilt]

2/4/08 De Bench

De bench-
185 4 x 3
195 4 x 3

Bench-
225x3
250x2
275x2
285x3

Standing Milt Press-
135 x 8
145 x 7
155 x 6

Push Press-
175 x 5
180 x 5

Elbows out ext-
55 x 8
65 x 3 x 8

CG Pushdowns-
11pl x 10
12pl x 10
12pl x 10
12pl+5 x 10

Db shoulder horn-
10 x 20
10 x 18

Bosu ball Pushups- 20

*I worked my setup good today and found a set up I like and i got a decent arch too.

[superbilt]

2/5/08 Pull day

Power Cleans-
135 x 3
135 x 3
160 x 3
180 x 3
200 x 3
210 x 3

Pullups-
8
25 3 x 8

Hs seated row-
180 x 10
200 x 10
210 x 9

Bent over cable row-
11pl x 12
12pl x 12
13pl x 12

BB shurgs-
405 x 8
475 x 8
500 x 8
315 x 20
315 x 19

Face pulls-
13pl+5 x 8
14pl 3 x 8

Db hammer curls-
40 x 8
45 x 8
50 x 8

Static db holds-
120 x 25s
120 x 20s

Plate pinch-
25s x 25sec

[superbilt]

2/7/08 De Sq/DL

Box squat-
265 5 x 2 (1 inch above //)
265 5 x 2 (1 inch below //)
315 x 1 x 2 (1 inch above //)

Goodmornins (ws)
135 x 3
185 x 3
210 x 5
230 x 5
250 x 5

Speed DL-
300 8 x 1 (10 sec rest between rep)

Leg Press ( high and wide with pause)-
600 x 6
650 x 6
700 x 6

Spread Eagle situps- (weight behind head)-
10 x 3 x 10

Standing side pd-
6 x 12
7 x 12

Standing hip abduction-
5 x 10
6 x 10
6+5 x 10

Seated hip adduction-
5 x 10
6 x 10
7 x 10

*good day. my technique is getting much better at squatting. it certainly isnt perfect but it is getting better.

[superbilt]

2/8/08 ME Bench

Bench (Fat Bar)-
135x5
185x5
205x5
235x3
265x3
295x1
315x1
330x1
345x.75 (just missed the lockout)
315x1

Rack Lockouts-
315x5
365x5
405x5
425x4

Db bench (palms in)-
90 x 8
95 x 7
95 x 7
95 x 6

Chest supported rows-
120 x 10
120 x 9
125 x 7
125 x 7

Upright rows alt with Front plate raises
65 x 12 / 45 x 12
70 x 10 / 45 x 10
75 x 8 / 45 x 8

* just missed the lockout on 345 so disappointing. The weight didnt even feel heavy i should of had it but i lost my air and didnt drive hard enough. im assuming the fat bar still weighs 45lbs like a normal bar but im not sure.