The return of Superbilt

[superbilt]

4/19/08 ME Bench

Bench-
135 x 5,5
185 x 5
215 x 5
245 x 3
275 x 3
285 x 2
295 x 2
285 x 3

1 board-
275 x 3
285 x 3
290 x 3

Inc Bench-
155 x 8
175 x 8
190 x 8 (pr)

T-bar rows-
180 x 10
205 x 10
215 x 10
225 x 11 (pr)

lying db exts-
33 x 12
39 x 12
39 x 15

Axle upright rows-
77 x 12
82 x 12
82 x 12

Ez bar curl-
60 x 12
70 x 12
70 x 16

*Not bad. I need to get good dumbells the weight flew off the db doing lying db exts just missed my head. I gotta find good dumbells that hold a lot of weight and are safe.

[superbilt]

4/20/08 DE Squat/dl (sort of)

Box Squat (Parallel)-
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
345 x 2
315 x 2
285 x 2,2,2

Squat- (cs)
225 x 11
225 x 11

Goodmornings (cs)-
185 x 3
205 x 5
230 x 5
250 x 6

Sumo dl-
225 x 5
225 x 8
225 x 10

Rack pull (2hole)-
225 x 7
225 x 15

BB shrugs-
275 x 12
315 x 10
365 x 22

1 arm farmers side bend-
115 x 8
135 x 8
135 x 12

Dragon flags-
10
12
13

*Lower back was still really sore today. It made it very difficult to squat. I am gonna scratch to 2 on 1 off schedule my lower back cant handle that.

New split

Sun- DE/re squat

Tue- Bench assistance

Wed- Me Squat/DL

Fri- ME Bench

[superbilt]

4/22/08 DE Bench

1) De bench- 185 8 x 3

2) Push press-
135 x 5
185 x 5
190 x 4
175 x 6

3) cg bench-
185 x 10
185 x 10
185 x 12

4) Pullups (palms in)-
bw x 10
10 x 10
10 x 12

5a) Seated ez bar oh ext-
65 x 12
85 x 12
100 x 12

5b) Ez bar curls-
65 x 12
85 x 10
85 x 12

6) Plate shoulder horn-
10 x 10
10 x 12

*everything went well today except push presses. I suck at push presses when I do them after DE benching. Everything else went great tho. The first time I was able to add weight when doing pullups in a long time. Yeah it was 10lbs but it was better than nothing.

[superbilt]

4/23/08 ME Suat/dl

Goodmornings (ws)- (warmups for concentric)
95 x 5
135 x 5
185 x 5
215 x 3
245 x 3
275 x 3
300 x 1
325 x 1
345 x 1
Concentric goodmornings-
315 x 3
345 x 3
375 x 2
405 x 1 (add belt)(pr)
425 x 1 (PR)

DL (standing on 45s)-
225 x 3
315 x 3
365 x 2
405 x 1
445 x 2
405 x 5 (pr)

GHR- (ankles held)
bw x 8
bw x 8
bw x 8

Dec situps- (5 sec pause)
25 x 8
45 x 8
45 x 9

BB shrugs-
405 x 6
455 x 6
505 x 6

Gorilla leg raises (as high as possible)
10
10
12

*i planned to do goodmornings for a 1rm but wasnt feeling it so i switched to concentric and it worked well. the workout lasted entirly to long tho about 1 hr 45mins.

[superbilt]

4/24/08 ME BENCH

1)Rack press (off chest)-
135 x 5
185 x 5
225 x 3
250 x 3
275 x 2
290 x 1
305 x 1
315 x miss

2)Rack lockout-
315 x 3
345 x 3
375 x 1
385 x 1

3) 2 board press-
265 x 5
275 x 5
285 x 5

4) Chest supported rows- (paused at top)
95 x 8
115 x 8
125 x 8
135 x 8

5a) standing bb oh ext-
115 x 12
125 x 10
130 x 9

5b) Plate curls-
75 x 12
80 x 12
85 x 10

6) Front plate raises-
45 x 10
45 x 10
45 x 10

*decent today no prs. I wasnt planning on doing this today but i felt like it. I am going to switch my schedule next week to
Sun- de bench
Mon- DE squat/dl
Wed- Me Bench
Fri- ME Squat

so I can get a day off before and after both ME days.

[superbilt]

4/25/08 ME Squat/DL (not really)

Sumo DL-
135 x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
355 x 2
385 x 1

Rack pull (1hole)- 2 inches below knee
315 x 3
405 x 3
455 x 2
495 x 1

SLDL off 45s-
315 x 5
325 x 5
335 x 5
345 x 5


Seated Goodmornings-
115 x 10
125 x 10
135 x 12 (pr)

Spread eagle situps-
45 x 8
45 x 8
45 x 8
45 x 8

DL-
225 x 20

*obviously not a good idea to do 3 days of ME in a row. Next week I am going to get on a normal schedule with enough rest. I couldnt hit anything heavy today and I felt like crap.

[superbilt]

4/27/08 DE Bench

Bench- 175 8 x 3
205 x 1

Seated Milt BB-
135 x 10
145 x 10
145 x 10

Flat db (palms in)-
75 x 10
75 x 10
75 x 11

1 arm oh db ext-
55 x 10
55 x 10
55 x 12

T-bar rows-
180 x 10
200 x 10
220 x 10
235 x 10

Upright rows-
95 x 10
95 x 10

Db hammer curls-
55 x 7
55 x 7
55 x 7

Axle cuban rotations-
17 x 15
17 x 15

*good day today. I designed a plan and I am gonna stick to it. I picked 4 Max effort lifts for the bench and 4 ME for the Squat/DL. The plan is going to be for 8 weeks. Then on the 9th week I will test my main lifts. The supplemental and accessory work will last 4 weeks then I will change out those lifts.

[superbilt]

4/28/08 ME Squat/DL

Goodmornings (close stance) (bent knee)-
95 x 5
135 x 5
135 x 5
185 x 5
225 x 3
255 x 3
280 x 2
305 x 1
330 x 1
355 x 1 (add belt)
380 x 1 (5lb pr)
405 x 1 (30 lbs pr !!!)
375 x 1

DL off 45lb plates-
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1
475 x 3 (ties pr)

Glute ham raises (assisted)-
bw x 8
bw x 8
bw x 8

Hypers-
bw x 10
bw x 10
10 x 10

Roman chair situps (5 sec pause)
bw x 10
10 x 10
10 x 10

db side bends-
125 x 6
135 x 6
135 x 7

*awesome day today. Great energy and a big PR. Today I am a true beleiver in Westside. This is my first time maxing on close stance goodmornings and I hit a 30lbs PR over my wide stance goodmorning. I found a great way to do hypers, glute ham raises, and roman chair situps with just a bench and a barbell in a power rack.

[superbilt]

4/30/08 ME Bench

Floor Press-
95 x 5
135 x 5
135 x 5
185 x 5
225 x 5
250 x 3
275 x 2
295 x 1
315 x 1
330 x 1 (5lb pr)
335 x miss at lockout

JM Press-
175 x 10
180 x 10
185 x 8
185 x 8
185 x 8
185 x 8

DB rows-
103 x 10
108 x 8
118 x 8

Pullups-
12
15

BB shrugs-
315 x 12
385 x 12
425 x 10
425 x 12

Ez bar curls-
60 x 12
80 x 10
86 x 10
86 x 12

*good day today. My arms are fairly short so on floor presses the bar comes about 2-3 inches off my chest. First time ever doing JM presses and they are great. I was gonna do elbows out extensions but they hurt my right wrist. I feel like I am making progress now and hitting PRs. Maybe this westside stuff actually works who knew lol.

[superbilt]

5/2/08 DE Squat/DL

Box Squat- (1 inch above //)
10 sets of 2 @ 260
315 x 1
355 x 1

DL-
8 sets of 1 @ 300

RDL-
245 x 8
265 x 8
275 x 8
285 x 8
290 x 8

Glute ham raises (assisted)-
bw x 8
bw x 8
bw x 8

Roman chair situps (paused 5 sec)-
25 x 10
25 x 10
25 x 10
25 x 10

Farmers walk side bends-
135 x 8
145 x 8
155 x 8

*good day today. I am working on getting my squat stance wider. So for this 3 week wave I am using a box 1 inch above //. I need to really step up the hip mobility work and flexibility.