The return of Superbilt

[superbilt]

3/31/08 DE squat/dl

Box Squat-
225 10 x 2

Power Cleans-
185 5 x 3

Goodmornings-
185 x 5
205 x 5
225 x 5

Snatch grip DL-
225 x 5
275 x 4
315 x 5
335 x 5

BB side bend-
135 3 x 6

Swiss ball crunch ss hlr-
12/10
15/10
15/10

Box jumps-
3 x 5 (16 inch bench)

Swiss ball plank-
3 x 30sec

*my bar sux it is an olympic bar from sports authority. I got it years ago and sinch now i train at home again i need a real bar. So i am gonna order a jesup power bar.

[superbilt]

4/1/08 Event/GPP

Axle hang snatch-
67 x 5
77 x 5
87 x 5

Farmers walks-
230 (115) for 110 feet
430 (215) for 55 feet
430 (215) for 55 feet

SLed pull-
140 x 2 sets of 55 feet work up to 320 for 55 feet

[superbilt]

4/3/08 ME DL/Squat

DL-
135 x 8
225 x 5
315 x 3
365 x 1
405 x 2
455 x 1
495 x 1
525 x 1
555 x 0 (so close got it past knees and stalled at lockout)

Concentric Rack Squats (close stance) (10 hole)-
135 x 5
225 x 5
275 x 5
315 x 5
355 x 3
375 x 3

SLDL (from floor) (pause on floor) (double overhand)-
225 x 8
255 x 8
275 x 8

Spread Eagle situps-
45 x 9
50 x 8
55 x 8

1 arm farmers walks side bends-
115 x 8
135 x 6
155 x 6

Static Axle hold-
197 x 15 sec
247 x 11 sec (all double overhand)
267 x 15 sec
267 x 15 sec
287 x 15 sec
287 x 15 sec (all under over)-

*good things and bad things about today.
The bad- missed 555 which would have been a 10lb pr
The Good-
1. I video taped it and i see that my setup was the problem. I was leaning to far over the bar and not getting back enough.

2. Everything else went well. I really like the farmers walks side bends.

[superbilt]

4/4/08 DE Bench

Bench-
135 9 x 3

Push press-
135 x 5
135 x 3
175 x 3
205 x 3

Rack lockouts-
275 x 5
315 x 5
345 x 5

Oh bb ext-
115 x 10
125 x 9
135 x 8

BB rows-
225 x 6
245 x 6
265 x 6

Dips-
15
15

Reverse Axle curls-
67 x 10
77 x 10
77 x 10


*starting over with the DE bench this time i am starting really light and when I feel I am really fast with a weight I will move up in weight. 135 flew extremely fast so next week I will use 145. Heavy push presses are a bad idea after DE bench so i will not do them next week. I will move them to my ME Bench day as the 2nd exercise.

[richnewton]

[ QUOTE ]
. I video taped it and i see that my setup was the problem. I was leaning to far over the bar and not getting back enough.

[/ QUOTE ]

This is the hard part for me too. Its hard getting close because I'm worried about clearance on my knees but if I'm too far out even by a millimeter it screws the entire life. Guess it will just take more practice.

[superbilt]

i used to be weak off the floor and then if i got it off the floor i always had it. Now my sticking point has moved to the lockout. I am going to alternate each week between floor dls and rack pulls to help adjust the problem. I feel if i fix the lockout problem i would be good for atleast 565.

[superbilt]

4/6/08 DE Squat/DL

Box squat- 245 10 x 2

SPeed DL- 275 8 x 1

Sumo DL-
225 x 8
275 x 8
315 x 5

Stone Trainer-
95 x 6
105 x 6
120 x 6
130 x 6

Walking Lunges with sprints-
140 feet with 2 70 feet sprints

Swiss Ball crunch-
25 x 12
25 x 12
25 x 12

HLR-
11
11
11

* pretty good speed today. I thought id get 315 x 8 on sumo dl but i didnt push it. I attempted the 210 lb stone i made and i couldnt even get it off the ground. I think i am gonna try to elevate it 1 or 2 inches off the ground and then attempt it because I know I have the strength but not the technique. I just made a 180 lb stone and it should be ready by next sunday. Also, I just got a jesup power bar and I like it much better than the crappy olympic bar I have.

[richnewton]

[ QUOTE ]
i used to be weak off the floor and then if i got it off the floor i always had it. Now my sticking point has moved to the lockout. I am going to alternate each week between floor dls and rack pulls to help adjust the problem. I feel if i fix the lockout problem i would be good for atleast 565.

[/ QUOTE ]

You might want to try more reps like I've been working on. I had the EXACT same issues going on. My liftoff was lagging then my lockout started lagging. Right at the weights you're working on. Once I started hitting 495 for reps my maxes have been increasing like clockwork.

[superbilt]

That might be a good idea. I have always responded well to heavy triples with progressive overload that took my max from 525 to 545. By increasing by 10 to 15lbs each week for 3-4 weeks than testing my max. Right now I am doing westside barbell routine because it works great for me overall when i stick with it. I will probably throw in rep work after my Max Effort work. I have started doing that with my ME Bench exercises.

[superbilt]

4/7/08 ME Bench

Inc CG bench-
95 x 5
135 x 5
175 x 5
205 x 3
225 x 2
245 x 1
265 x miss
265 x miss
255 x 1
265 x 1 (finally)

Rep work-
210 x 3
215 x 3
220 x 3

Axle Push Press-
157 x 5
167 x 5
177 x 5
182 x 5

OH bb ext-
95 x 13
105 x 12
105 x 10

Pullups (hammer grip)-
10
10
10
10

Axle upright rows-
77 x 10
77 x 10
77 x 10

Plate curls-
75 x 8
80 x 8
80 x 8

*good day today. First time ever maxing on any INC bench. 265 wasnt that heavy I should have had it the first time but i kept missing at lockout. However, I have barely ever done INC CG before so I cant be that disappointed. Everything else went well. Tommorow I am going to Do DE squat/dl again because I am going to switch my days around because I hate Benching the day after squats and deadlifts.

Sunday- Olympic lifts and extra accessory
Monday- ME Bench
Tue- DE sq/dl
Thur- De Bench
Fri- ME SQ/DL