The return of Superbilt - Page 84 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #831  
Old 04-02-2008, 12:29 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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.
__________________
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
  #832  
Old 04-02-2008, 12:33 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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
__________________
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
  #833  
Old 04-03-2008, 10:06 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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.
__________________
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
  #834  
Old 04-04-2008, 09:55 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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.
__________________
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
  #835  
Old 04-05-2008, 03:19 AM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: The return of Superbilt

[ 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.
Reply With Quote
  #836  
Old 04-06-2008, 07:37 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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.
__________________
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
  #837  
Old 04-06-2008, 07:42 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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.
__________________
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
  #838  
Old 04-07-2008, 12:14 AM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: The return of Superbilt

[ 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.
Reply With Quote
  #839  
Old 04-08-2008, 12:34 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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.
__________________
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
  #840  
Old 04-08-2008, 12:39 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,112
Default Re: The return of 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
__________________
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
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 08:10 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.