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  #821  
Old 03-21-2008, 01:06 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

3/20/08 OH press

Clean and press (clean 1st rep) (1.5 bar)-
95 x 5
120 x 3
155 x 3
185 x 3
200 x 3
215 x 3
230 x 3 (pr)

DB inc (palms in)-
85 x 8
90 x 8
90 x 8

BB row (1.5 bar)-
185 x 6
225 x 6
230 x 6
235 x 6

Seated Db milt alt with alt db curls-
70 x 8 / 55 x 6
70 x 8/ 55 x 6
70 x 8/ 55 x 6

V-bar lat pd-
15pl x 10
16pl x 10
17pl x 8

Plate oh press-
100 x 12
100 x 12
100 x 12

Hlr-
bw 3 x 16

Pec dec (2nd pause at end and squeeze)-
80 x 10
100 x 10
120 x 8

*awesome day. 230 x 3 was a pr for oh press and for a power clean. My clean and pressing strength is taking off. I am making great progress right now. I threw in the pec dec with a hard contraction hold at the end to stimulate hugging the atlas stones.
__________________
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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  #822  
Old 03-21-2008, 11:36 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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Default Re: The return of Superbilt

3/21/08 DL day

DL-
135 x 8
225 x 5
315 x 3
365 x 2
405 x 2
455 x 1 (add belt)
505 x 3 (5lb pr)

Rack pulls (below knee)-
405 x 5
445 x 5
465 x 3

Front squats -
95 x 5
100 x 5
105 x 5

SLDL-
225 x 6
275 x 6
295 x 6

Standing abs-
9pl x 8
10pl x 8
11pl x 8

Cable woodchop-
30 x 8
40 x 8
45 x 8

Static bhb hold (double overhand)(30 sec rest)-
315 x 10sec
315 x 12 sec
315 x 12 sec

*good day. 5lb DL 3 rep pr. I gotta learn to front squat better. I really have never done them so they feel awkward. Not heavy just awkward holding it.
__________________
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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  #823  
Old 03-23-2008, 02:01 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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Default Re: The return of Superbilt

3/22/08 Bench day

CG Bench-
135 x 8,8
185 x 5
225 x 3
250 x 1
270 x 5
275 x 5
280 x 5

Inc Cg-
195 x 5
205 x 5
210 x 4

T-bar rows-
250 x 6
260 x 6
270 x 6 dropset 225 x 6

Tribar oh press-
b+100 x 8
b+105 x 8
b+110 x 8

Tri-bar oh ext ss db hammer curls-
b+70 x 10/ 60 x 8
b+75 x 10/ 65 x 6
b+80 x 10/ 65 x 6

BB upright rows-
95 x 8
105 x 8
115 x 8

Db wrist curls-
55 x 12
60 x 12
65 x 12

*yesterday i tore a callus off my hand with a nice size piece of skin so the bar hurt today. I had to use a lot of chalk on everything. Not bad day tho I made all of my goals even tho i had to go on one day less rest cuz tommorow is Easter.
__________________
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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  #824  
Old 03-23-2008, 11:04 PM
Vamoose Vamoose is offline
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Join Date: Jul 2005
Location: Marquette, MI
Posts: 871
Default Re: The return of Superbilt

Your deadlift is insane. How old are you? That 3x bodyweight deadlift you hit awhile back is my primary training goal to accomplish by age 30.
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"Do not make the mistake of limiting your practices to any one set of lifts...Practice everything...single and double-handed lifts, snatching and swinging, jerking and pressing, lying down with weights, supporting weights, lifting weights while laid on the back, ring weights, human weights, and, if possible, double-handed lifts to the knee, and harness lifts, also holding the bell aloft and bringing a weight after with the disengaged hand." ~ Arthur Saxon
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  #825  
Old 03-25-2008, 12:50 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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Posts: 4,095
Default Re: The return of Superbilt

thanks man. I am 23. The DL is my favorite lift. I think I do the best at it because it is a simple caveman lift that isnt technical like the squat.
__________________
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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  #826  
Old 03-25-2008, 12:54 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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Posts: 4,095
Default Re: The return of Superbilt

3/24/08 Legs/abs/calves

Squat- (med stance)
135 x 8, 8
225 x 5
275 x 3
315 x 1
345 x 5 (loose belt)
355 x 5 (tight)
365 x 5

Front squats-
135 x 5
155 x 5
175 x 5 (pr)

SLDL-
315 x 5
325 x 5
335 x 5

Dec situps (2 sec pause)-
100 x 7
100 x 6

1 arm DL (t-bar)-
160 x 5
170 x 5

Standing BB calves-
315 x 8
365 x 8
385 x 6

*pretty good today. I have switched back to a body part split for better recovery. Hit a big front squat pr today because it is the 2nd time I have done them lol. The weight isnt heavy but still uncomfortable. Also, my right wrist hurt today and bothered me on squats so i had to use wrist wraps on my 365 set and it helped.
__________________
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
  #827  
Old 03-26-2008, 01:23 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

3/25/08 Delts/traps

Power cleans (1.5 inch bar)-
135 x 3
165 x 2
190 x 1
205 x 5
205 x 5
205 x 5

Push press (clean 1st rep)-
195 x 5
200 x 5
205 x 6 (pr)

Db snatch-
70 x 5
75 x 5
75 x 5

Tri bar oh press-
b+ 110 x 6
b+ 120 x 6
b+ 130 x 5

BB shrugs (1.5 inch bar)-
455 x 6
475 x 6
485 x 6

BB upright row (1.5 inch bar)-
135 x 6
140 x 6
__________________
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
  #828  
Old 03-27-2008, 09:59 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

3/27/08 Delts/tris

Axle push press (clean 1st rep)-
67 x 5,5
97 x 3
137 x 3
167 x 1
197 x 1

Axle push press (out of rack)-
177 x 5
182 x 5
182 x 5

CG floor press-
225 x 5
245 x 5
265 x 5

Cg strict overhead press-
155 x 5
165 x 5
170 x 5

Overhead bb ext-
115 x 6
125 x 6
135 x 6

Axle high pull-
127 x 5
127 x 5

Dips-
12
12
12

*good workout today. I got my new power rack and it comes with a pullup bar and detatchable dip bars. Unfortunately pullups still hurt my tricep so i cant do them. Using the 2 inch axle i made is much harder than a regular bar or a 1.5 inch bar.
__________________
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
  #829  
Old 03-29-2008, 01:26 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

3/28/08 Back/traps

Axle DL-
107 x 5
197 x 5

Rack pull (1 hole) 2 inch below knee-
275 x 3
315 x 3
405 x 3
455 x 1
505 x 2 (belt)
515 x 2
525 x 2

Concentric Goodmorning-
275 x 5
295 x 5
315 x 5

BB rows ss Spread Eagle Situps-
225 x 5 / 45 x 10
235 x 5 / 45 x 10
245 x 5 / 45 x 10

Chins (hammer grip) ss Dragon Flags
8 / 12
9 / 12
10 / 12

BB shrugs-
425 x 6
445 x 6
465 x 6

DB row (2 inch db)-
93 x 6
93 x 5

Horizontal Pullups-
10
10
__________________
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
  #830  
Old 03-30-2008, 07:25 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

3/30/08 ME Bench

CG Bench-
135 x 5,5
185 x 5
225 x 3
250 x 1
275 x 2
285 x 5 (pr)
245 x 5
250 x 5
255 x 5

Axle Push press-
157 x 6
162 x 6
167 x 7

Rack lockouts-
275 x 5
315 x 5
335 x 5

Pullups (hammer)-
10
10
11

Axle upright rows-
72 x 12
77 x 10
77 x 10

Axle reverse curls-
67 x 10
72 x 10
72 x 9

Db shoulder horn (2inch db)-
13 x 12
13 x 13

*good day today. I met my goals. My bench is lower than the one in the gym so it will take sometime getting used to. Also, it isnt as hard either. It will take sometime getting tight on it but I will figure it out.
__________________
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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