The return of Superbilt

[superbilt]

2/10/08 ME Sq/dl

Box Squat ( 1 inch above //)-
135 x 5
185 x 5
225 x 5
275 x 4
315 x 3
365 x 3
405 x 2 (add belt)
430 x 1
455 x 1
470 x 1
425 x 1

Sumo dl (35s)-
185 x 5
255 x 5
325 x 3
375 x 2
425 x 3 (belt) (pr)

Hip belt squat (standing on 100s to low bench)-
75 x 10
75 x 10
77.5 x 10

Pullthrus- (ws)
13pl x 10
14pl x 10
14pl +5 x 10

Standing abs-
11pl x 6
11pl+ 5 x 6
12pl x 6

DB side bends-
120 x 6
125 x 6
130 x 6

Seated calf-
90 x 25
90 x 20
90 x 18

*pretty good day today. Im getting there on squats. I need to arch harder tho. I also need to get my stance wider. my hips are getting much stronger since i have been hammering them. My sumo dl is getting pretty nice too. I love the extra rom with the 35s it really builds some starting strength.

[superbilt]

2/11/08 DE Bench

1) De bench (fat bar)
185 4 x 3
195 4 x 3
225 x 1
245 x 1

2) Fat bar Bench (wide grip middle finger on ring)
225 x 5
245 x 5
250 x 5

3) Standing Milt bb-
140 x 8
150 x 8
160 x 6
185 x 5 (push press)

4) Elbows out ext-
60 x 8
65 x 10
65 x 10
65 x 8

5) Seated cable rows
15pl 4 x 10

6a) Cg pd-
12pl x 10
12pl x 10
12pl+5 x 10
12pl+5 x 10

6b) Face pulls-
13pl x 12
13pl x 12
13pl+5 x 10
13pl+5 x 10

7) Db shoulder horn-
10 x 20
10 x 18

* my right tri has been killing me when i try to do pullups and open doors. but it doesnt bother me when i bench, milt press, or do tris at all i dont get it. and my left wrist hurt today to. so i got an annoying injury on different parts of both arms.

[superbilt]

2/12/08 Olympi and assitance

Power cleans-
135 x 3
135 x 3
160 x 3
180 x 3
200 x 3
215 x 1
215 x 1
185 x 3

Db snatches- (1 arm)
50 x 5
55 x 5
55 x 5

Db swings (1 arm)-
50 x 5
50 x 5
50 x 5

BB shrugs-
405 x 6
455 x 7
495 x 7
315 x 25 drop 225 x 20 drop 135 x 15 (yeah burn baby)

Db hammer curls-
45 x 8
50 x 8
55 x 7

Db static holds-
125 x 25sec
125 x 25sec

Db plate pinches-
25's x 20sec

Ab wheel-
12
12

Dec situps (5 sec pause (steep decline)-
bw x 10
bw x 10

* pretty good day today.

[superbilt]

2/14/08 DE sq/dl

Box squat (parallel)-
285 8x2
315 x 1

Ws Goodmornings-
135 x 3
185 x 3
215 x 5
235 x 5
255 x 5 (loose belt)

DL-
135 x 3
225 x 3
315 x 1, 1 (right tri hurt to much)

Leg Press (paused) High and wide)-
630 x 6
680 x 6
730 x 6

Dec paused situp (5 sec)-
10 x 10
10 x 9
10 x 9

Side pd-
7pl x 12
8pl x 12

Standing hip abduction-
6pl x 10
6pl x 10
7pl x 10

Seated hip adduction-
7pl x 10
7pl x 10
7pl x 10

*my right tricep is hurting i think i pulled it. it only hurts when i pull tho and not push.

[superbilt]

2/15/08 ME Bench

Bench-
135 x 5
135 x 5
185 x 5
215 x 5
245 x 5
275 x 3
305 x 1
325 x 1
345 x .75 (missed the lockout again)
345 x 2 half presses
325 x miss (exhausted)
275 x 3
275x 3

Wide grip bench-(middle finger on ring)
225 x 5
245 x 5
255 x 4

Overhead bb ext-
125 x 6
130 x 6
135 x 5
135 x 6

Seated chest supported row ( 1 arm)-
90 x 12
100 x 10
100 x 10

BB upright row-
65 x 12
75 x 10
75 x 10

Db shoulder horn-
10 x 20
10 x 20

*i missed 345 again im so annoyed. it came off my chest fast but then i just stalled at lockout again.

[superbilt]

2/17/08 Me Squat/ DL (Deload week)

Sumo Dl-
135 x 8
225 x 5
275 x 3
320 x 3
365 x 1
405 x 1
445 x 1 (belt)
475 x 0 (tried using straps cuz of my tricep but i hate straps and couldnt pull)

DL-
405 x 4 (belt and straps)
405 x 4
225 x 15 (raw)

Concentric good morning (slightly above //)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 5 (nice for the 1st time doing this)

Dimel DL-
135 x 15
185 x 12

Dec paused situp- (5 sec paused)
10
10pl x 10

Inc hyper-
35 x 8
35 x 8

*tricep is a little better but i didnt wana risk it today becuz it is my right tri and I use right hand under and left over on heavy deadlifts and i didnt wanna do anything stupid so i tried to use straps with a double overhand grip and well that blew a$$. Concentric Goodmornings rule this is my first time doing these and i really like them. I was suprised at how much weight i could do on these. Even 345 wasnt heavy but i had to stop cuz today is a deload day. The rest of the week is gonna be fairly light with more reps and no Dynamic effort or Max effort only Repitition effort.

[superbilt]

Observations from this cycle of training.

Bench

1) My bench sticking point has risen from 1 inch or my chest to lockout for some strange reason.
2) Don't attempt to max out of the same exercise two weeks in a row cuz it doesn't work unless its a new exercise.
3) I need more benching in the 3-5 rep zone because my bench gets better when i do that. I am thinking of alternating my max effort work from a 3 rep max with a 1 rep max each week.
4) Instead of doing De work each week i am going to use cg bench for a 3-5 rep max and then do more accessory and supplemental work on this day.
5) I am going to use more benching at different rom kinda like board presses without the boards.


Squat/DL

1) I need to use more progressive overload for both of these exercises.
2) Next cycle I am going to have a squat day and a DL day.
3) I need to use 3 reps instead of 1 more often because I respond better to 3 than 1 for both of these.
4) I should rotate my assistance and supplemental work every 3 weeks.
5) Deload every 4th week whether I want to or not because I suck every 4th week.

[superbilt]

2/18/08 Bench assistance (Deload)

1) Cg bench (fat bar)-
135 x 8
135 x 5
185 x 5
225 x 3
250 x 1
260 x 5
270 x 3
280 x 3

Push press-
135 x 10
145 x 10
155 x 10
165 x 8

Inc db (palms in)-
70 x 10
70 x 8

Lying db ext-
25 x 15
25 x 13

Rope pd-
6pl x 18
6pl x 15

Face pulls (rope)
9pl x 15
9pl x 13

* i thought this was gonna be easy but it was really hot in the gym today and i wore way too much clothing so it felt like cardio. i am not built for hi-rep stuff. Push presses were exhausting and inc dbs felt heavy after doing them. The good news is my tricep is starting to feel better i think all the high rep tricep work and 4x a day icy hot and icing has helped with the combo of avoiding back work.

[superbilt]

2/19/08 Olympic + sandbag

Power cleans-
135 x 3
135 x 3
155 x 3
155 x 3

Snatch-
135 x 3
135 x 3

BB high pull-
135 x 3
135 x 3

Sandbag clean (50ls)-
3 sets of 5

Sandbang clean and press-
3 sets of 5


*i wasnt gonna train today but i had the urge to do something. I went to home depot and bought lots of wood to make a box with and a 50lb sandbag to play with. I took it easy today because it was my popping of the cherry with sandbags.

[superbilt]

2/20/08 ME Overhead Press

Push Press (fat bar) ( hang clean 1st rep)-
95 x 5
135 x 5
165 x 5
195 x 3
215 x 3

Push Press (out of rack)-
135 x 5
185 x 5
185 x 5

Inc Bench-
135 x 10
155 x 8
175 x 6

Overhead bb tri ext-
95 x 12
105 x 10
105 x 9

Upright rows-
85 x 3 sets of 8

AB circuit-
Standing abs- 6pl x 10
Standing ab crunch- 7pl x 10
Med ball woodchopper- 11 lbs x 10(each side)
Plank on med ball- 30 seconds

* First day ever of ME overhead pressing. I have been debating this idea for awhile and so far I really enjoy it.
The new split will be
Day 1- ME bench
Day 2- ME/RE Squat
Day 3- ME/RE Overhead Press
Day 4- ME DL
Day 5- Strongman/GPP

I am going to incorporate some strongman training with my powerlifting. This is because I love powerlifting and Strongman seems like a lot of fun. Not to mention it will help me build a stronger posterior chain, core, and overhead pressing ability. I feel my shoulders are what has held me back in my benching so i need to hit them hard and heavy. Also, one day I hope to enter a strongman competition. The biggest problem is getting equipment for strongman though. Finding a big tire has been hard and i dont want to break the bank buying equipment.