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  #801  
Old 02-21-2008, 11:24 PM
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2/21/08 ME DL-

Rack pulls (1 inch below bottom of knee) (aka no man's land)-

135 x 5
225 x 5
315 x 5
405 x 3
460 x 3
505 x 3
555 x 2 (belt)
575 x 1 (PR)
495 x 2

Concentric Squats ( parallel) (close stance)-
135 x 5
225 x 5
275 x 5
315 x 3

Db swing (1 arm)-
50 x 5
55 x 5
60 x 5

Dec situp (2sec pause) -
60 x 10
75 x 8
75 x 9

Rockies- (med ball)
9lb x 10
11lb x 10
11lb x 10

Db static holds-
135 x 3sets of 30 seconds

inc hypers- 20
swiss ball crunches- 20

* so much for deloading lol. I felt good today so i pushed it a little but i took it fairly easy on the assistance.
__________________
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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  #802  
Old 02-26-2008, 02:07 AM
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superbilt is getting stronger than ever
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2/23/08 Olympic/gpp

Power Clean-
135 x 3
135 x 3
165 x 3
185 x 2
205 x 1
205 x 1
205 x 1

Hang Clean off 2 blocks-
135 x 3
185 x 3
185 x 3

High pull-
135 x 3
145 x 3
145 x 3

Clean Pull standing on 1 block-
225 x 3
225 x 3
225 x 3

Zercher goodmornings-
115 x 3
115 x 3
115 x 3

Sandbag Clean and Press (50lb)-
3 sets of 8

Sandbag Zerchers (50lbs)-
3 sets of 10

*Back was really sore today. A decent day.
__________________
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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  #803  
Old 02-26-2008, 02:08 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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2/24/08 ME Bench

Floor Press-
95 x 5
135 x 5
185 x 5
225 x 5
250 x 4
275 x 3
295 x 2
315 x 1
325 x 1 (PR)
325 x 1
295 x 3

Bench-
225 x 5
245 x 3
265 x 3
275 x 2

Inc CG Bench-
135 x 5
185 x 5
205 x 5
215 x 4

BB row-
135 x 10
175 x 10
185 x 10
195 x 9

BB CG milt press (60 sec sets for max reps)
100 x 30
100 x 24 (push press)
100 x 23 (both)

BB body row (hang of bb and row bw to bar)-
10
12
12

Oh bb ext-
100 x 12

*First time for floor presses not bad. The timed cg bb milt was fun.
__________________
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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  #804  
Old 02-26-2008, 02:14 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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2/25/08 Squat Day

Squat-
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
335 x 3
355 x 3
365 x 5 (belt)
375 x 4 (belt)

Concentric goodmornings-
225 x 5
275 x 3
315 x 3
355 x 0
315 x 4

Sandbag lift and load onto platform-
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 12 (60sec timed)

Weighted Spread Eagle situps ss with lying bench leg raise-
10pl x 12/12
20pl x 12/12
30pl x 12/12

1 arm db bb side bend-
135 x 6
135 x 6
135 x 6

Sandbag walks timed (60 Yards estimate)
100lbs in 31 sec
100lbs in 28 sec

*I am pretty happy with todays workout. Squats felt great. Concentric goodmornings werent so hot tho. The sandbag carries kicked my a$$ and i loved it. I probably scared some of the neighbors tho lol. I filled an old duffel bag with 100lbs of sand for this and I got plenty more sand. I am gonna ad about 10lbs a week for this. My short term goal is to load 200lbs sandbags and also walk with it zercher style.
__________________
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
  #805  
Old 02-27-2008, 05:09 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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Default Re: The return of Superbilt

2/26/08 Extra

Power Cleans-
135 x 3
165 x 3
185 x 3
185 x 3
185 x 3

Db snatch (1 arm)-
55 x 5
60 x 5
65 x 5
65 x 5

Db shrugs-
125 x 8
125 x 8
125 x 8

Dec situps-
10 x 20
10 x 20
10 x 10

Alt db curls-
40 x 10
40 x 9
40 x 8

Rockies-
11lbs x 10
11lbs x 11
11lbs x 10

5mins stairmaster


*despite being sore today it went well. SHort rest periods today everything was 30-60seconds. Power cleans were extremely 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
  #806  
Old 02-29-2008, 01:54 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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2/28/08 ME Overhead pressing

Push Press (out of rack)-
95 x 8
115 x 8
140 x 5
170 x 5
200 x 3
220 x 2
230 x 2 (pr)

Db row (1 arm)-
110 x 6
120 x 6
125 x 6

Cg bench-
185 x 5
225 x 5
240 x 5
255 x 5

V-bar lat pd-
10pl x 12
12pl x 12
14pl x 10

Tri bar overhead press superset with hammer curls-
bar + 50 x 12/ bar +50 x 12
bar +60 x 12/ 40s x 10
bar + 70 x 12/ 40s x 10

hlr-
15
15
13

Hs gripper-
135 x 8
180 x 8
205 x 8

*good day all around. 230 x 2 is the most i ever push pressed. db rows were great and i didnt use straps as i am avoiding the use of straps on everything except heavy shrugs. the tri bar at my gym sucks it was wobbly and so hard to balance and my grip got more of a workout then my tris. I really like the feel of it tho so when i create my home gym I am gonna get one. I attempted to do chins but my tricep killed me so i decided not to. I can do rows and pulldowns pain free now which is good but chins and pullups are still out of the ?
__________________
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
  #807  
Old 03-01-2008, 03:19 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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Default Re: The return of Superbilt

2/29/08 ME DL

DL-
135 x 8
225 x 5
315 x 3
405 x 1
455 x 1 (belt)
500 x 3 (PR)
405 x 8 (PR)

Safety squat bar (box 1 inch above //)
135 x 10
185 x 10
225 x 10
245 x 10

Db swing (1 arm)-
55 x 5
60 x 5
60 x 5

Dec paused situps- (2sec)
75 x 8
85 x 8
85 x 8

Db static holds-
140 x 3sets of 30 secs

Cable woodchopper-
25 x 10
30 x 10
35 x 10

Lunges-
bw x 12 each side ss with plank hold 30 sec

*great day today. I was feeling awesome deadlifting and i think if i wanted to i could hit a new 1 rm. But my goal was to hit 500 for 3 then 405 for as many as i could. This is like the 2nd time I ever used the safety squat bar and i love it. I swear I pretty much had to wipe the dust of this thing because nobody ever uses it in my gym.
__________________
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
  #808  
Old 03-02-2008, 08:36 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: 4,095
Default Re: The return of Superbilt

3/2/08 ME Bench

Bench-
135 x 6
135 x 5
185 x 5
215 x 5
245 x 5
270 x 2
285 x 1
300 x 3 (PR)

2 Board bench-
285 x 3
300 x 3
310 x 3

BB row-
135 x 10
185 x 10
205 x 8
215 x 7

Inc Cg bench- (higher incline than last week)
135 x 5
185 x 5
215 x 3
205 x 3

Cable row (rope)-
11pl x 10
12pl x 10
13pl x 10

CG Overhead press (60 sec)-
115 x 23
115 x 23

Overhead bb ext ss Db hammer curls-
105 x 10/ 50 x 8
105 x 10/ 55 x 6

*tied my Bench 3rep max today. Pretty good day all around.
__________________
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
  #809  
Old 03-04-2008, 01:33 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default Re: The return of Superbilt

3/3/08 Squat day

Squat-
135 x 5,5
185 x 5
225 x 5
275 x 5
315 x 1
335 x 3
355 x 3
375 x 5 (added belt)
385 x 4

Safety squat goodmorning/squat-
155 x 5
204 x 4
175 x 6

Db snatches-
60 x 5
65 x 5
70 x 5

Spread eagle situps-
25 x 10
35 x 10
45 x 10

1 arm suit case deadlift (t-bar)
135 x 6
145 x 5
150 x 5

Plate pinches-
25's x 3 sets of 30 seconds

*good day. SSB goodmornings are sick and so hard. Db snatches flew from the ground to over my head. Squats went good too.
__________________
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
  #810  
Old 03-04-2008, 11:06 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,095
Default Re: The return of Superbilt

3/4/08 Strongman/gpp

Power cleans-
190 5 x 3

Power shrugs-
225 x 5
275 x 3 x 5

Sandbag lift and load onto 36inch platform-
100 x 5
110 x 5
120 x 5

Sandbag walks- (120lbs)
30 secs
45 sec
60 secs

Box jumps- (16inches)
3 x 5

Box squat and lunges superset
3 sets of 25/20

*fun day. it rained outside and i attempted car pushes but my feet kept slipping.
__________________
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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