The return of Superbilt

[superbilt]

My new template is as follows:

Sunday DE Bench

1) De bench -55%-61% 1 x1 @75%

2) Triceps focused Press- work up to 3 rm
4 Board Press
Rack lockouts


3) Delts- 3 x 6-10
DB INC
DB Bench
MIlt Press


4) Triceps- 3 x 6-10
Db ext
bb ext
Elbows out ext


5) Lats- 5 x 5-8
Pullups or chinups

6) Biceps- 4x 8-10
DB curls
Hammer curls
BB curls


Monday ME Squat/DL

1) ME movement
(DL, Squat, Goodmorning)

2) Supplemental- 4-5 x 3-5 or 6-8
(SLDL, Sumo DL, RDL, DL variations, Rack pull, etc)

3) Hips/ hams - 3 x 8-10
Hip belt squat
Step Ups
Lunges

4) Hypers 4 x 8-10

5) SIde bends- 4 x 6-8
Farmers
DB
1 arm dl

6) Leg raises 3-4 x 8-10
Lying
Hanging


WED ME Bench

1) ME
(1 board, 2 board, 3 board)

2) ME Movement rep work 3 x 5

3) Triceps extension- 3 x 8-10
DB or bb


4) Lats 5 x 6-10
Rows

5) Upper Back- 4 x 8-12
Shrugs
Upright rows
Rear or side delts

6) Biceps- 3-4 x 8-12


Fri DE Squat/DL

1) Box Squat 8-10 x 2 (55-61%) 1 x 1 75%

2) DL- 6-8 x 1 (55-61%)

3) Supplemental 5 x 6-8
(RDL, SLDL, Sumo SLDL, Goodmorning variations)

4) Ham/low back 3 x 8-10
Glute ham raises
Hypers

5) ABs 4 x 8-10
Roman Chair situps
Decline SItups
Spread eagle

6) Abs 3 x 6-8
Db side bends
Lying leg raises
Farmer side bends

[superbilt]

5/3/08 Sled and gpp

SLED dragging forward-
140lbs x 10 sets of 170 feet (nonstop)

SLed dragging backward-
140lbs x 10 sets of 170 feet (nonstop)

Walking lunges ss with bw box squats-
70 feet/ bw x 20
70 feet/ bw x 20

Hip work

Swiss ball situps-
3 sets of 30 (5 sec between sets)


*My lower back and hamstrings were very sore today and this stuff helped loosen me up.

[superbilt]

5/4/08 DE Bench

1) Bench- 55% 185 8 x 3
225 x 1
255 x 1

2) 4 board press-
255 x 3
285 x 3
315 x 3
325 x 3 (pr)

3) DB inc (palms in)
83 x 8
83 x 8
83 x 8

4) lying db ext-
33 x 12
33 x 12
33 x 13

5) Pullups (palms in)
bw x 10
25 x 8
30 x 8
30 x 8
35 x 9

6) Db hammer curls-
43 x 10
43 x 10
43 x 10
43 x 11

* Awesome energy today. Great speed on DE Bench. My first time ever doing 4 boards really and it sucks to do them with no hand off but I still did good. I had great tightness and I felt real good on my setup on DE bench. I lost some tightness on the heavy 4 boards tho cuz of the weight was heavy and no hand off.

*GO Flyers!!

[superbilt]

5/5/08 ME Squat day

Safety Squat Bar Box squat (1 inch above //)
65 x 5
155 x 5
205 x 5
255 x 3
295 x 1
315 x 5 (Belt) (PR)

Goodmornings (wide stance)-
185 x 5
210 x 5
230 x 5
250 x 5
265 x 5 (PR)

DB swings (2 hand)-
75 x 10
80 x 8
80 x 10

Glute Bridges (1 leg alternating off bench) (3 sec hold)-
bw x 8
bw x 8
bw x 8

Db side bends-
135 x 8
135 x 8
135 x 8

Lying leg raise (bent knee)-
13 x 10
13 x 10
13 x 10

*i got my safety squat bar today and I had to try it out. 315 x 5 and I was seeing stars. The glute bridges really challenged my (!@#$%^&*).

[superbilt]

I have just started a 4 week program.

Day 1 Bench

Day 2 Squat/DL

Day 3 Bench

Day 4 DL

Weeks 1 and 3 are High volume. Week 2 is Medium volume.
Week 4 is Deload and Test Bench and DL max. I found this program awhile ago and I wanted to try it out so I decided to scratch the westside for now and do this to see how it works. I got the program off of dragondoor.com under the title "How I added 40lbs to my DL in 4 weeks." I am not expecting that much of a gain but I think I will be good for 20lbs on the DL and 10 on the bench. This is a huge shock to my body so I believe it will work well. At least my technique will get better from all the practice.

[superbilt]

5/6/08 Bench Day 1 Week 1 High volume

Bench-
95 x 5
135 x 5
185 x 3

225 x 5
240 x 5
250 x 5
260 x 5
235 x 5
245 x 5
255 x 5
260 x 5
245 x 5
255 x 5

Inc Bench-
135 x 5
155 x 5
175 x 5
185 x 5
160 x 5
175 x 5
185 x 5
170 x 5
160 x 5
165 x 5


Chest supported bb row-
115 x 10
135 x 10
145 x 10
155 x 10
165 x 10

Lying db exts-
33 x 12
35 x 12
35 x 12

BB upright rows-
95 x 12
95 x 10
95 x 10


* This benching volume was insane. I never have been so tired from benching before. I almost puked during inclines. I loved every minute of it.

[superbilt]

5/7/08 Squat/DL High Volume aka Cruel and Unusual Punishment

1) Box Squat (1 inch above //)-
135 x 5
185 x 3
225 x 3

275 x 3
295 x 3
315 x 3
325 x 3
285 x 3
305 x 3
325 x 3
305 x 3
315 x 3
315 x 3


SLDL- (straps)
275 x 5
295 x 5
325 x 5
355 x 5
315 x 5
335 x 5
285 x 5
315 x 5
335 x 5
315 x 5

Roman chair situps (5 sec pause)-
25 x 10
35 x 8
35 x 8
35 x 8
35 x 8

Axle static hold- (double overhand)
197 x 15
247 x 15

Plate pinch holds-
25's x 30sec
25's x 30sec


*This was exhausting. Today I pushed myself hard and it was exhausting. However, after today I see that this is pointless it isnt going to make me any stronger. All it is doing is making me in better shape. I am going to go back to normal training starting tommorow. While I am sure this shocked my body and it didnt see it coming the lack of PR's is a real problem for me. I don't feel enough tension with the weight and I think that is a real problem. I need to stop reading so much and just pick something and stick with it.

[richnewton]

Yah dude that looks exhausting. I can imagine you could push it to overtraining pretty fast if you didn't rest/eat enough for even a day.. that's some brutal volume.

[superbilt]

yeah it might work for some but it isnt for me. I am going to be what works best for me and stick with it.

[superbilt]

5/8/08 Top End Bench

CG bench (pinky 1 inch from ring)-
95 x 5
135 x 5
175 x 5
215 x 5
245 x 3
275 x 3
285 x 3
295 x 3

4 Board-
295 x 3
315 x 3
330 x 3 (PR)

3 Board-
300 x 3
310 x 2

Rack Lockouts-
315 x 3
335 x 3
355 x 3

Pullups (palms facing in)-
bw x 8
25 x 8
35 x 8
40 x 8

Elbows out exts-
33 x 12
33 x 12
33 x 12

Alt db curls-
33 x 10
33 x 10
33 x 10

*i am pretty happy with today. The only thing I will change next week is instead of doing 4 diff bench exercises I will cut it to 3. CG, 4 board, and rack lockouts. I will drop the 3 boards for now. My tris are fried.