The return of Superbilt

[superbilt]

5/9/08 ME DL

DL standing on 45's -
135 x 8
225 x 5
315 x 3
365 x 1
405 x 1
435 x 3
470 x 3 (PR) (Belt)

Safety squat bar box squat (1 inch above //)-
155 x 5
245 x 5
275 x 5
295 x 5

Stone trainer-
105 x 5
125 x 5
135 x 5

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

Farmers side bends-
145 x 8
155 x 8
165 x 8 (pr)

Lying leg raises-
13 x 10
13 x 10
13 x 12

*this is my 6th straight day of lifting. I still hit a PR on the Elevate deadlift. My 45s are 1 3/8 inch thick. I am going to cut down to 5 days and stick with that. Next week I might try for some kind of Deadlift max if I am feeling good.

[richnewton]

I know how you're feeling man.. this is my 9th day with no break and I don't plan on taking one til Tuesday. Bleh.. I'm feeling pretty taxed

[superbilt]

I need to simmer down a little and let my body recover. I am backing off the upper/lower split for awhile and doing 1-2 muscles a day so I can be fresh and smash everything.

[superbilt]

5/11/08 Chest/forearms

Bench (warmup)(middle finger on ring)-
95 x 5
135 x 5
175 x 5
215 x 3
245 x 1

1 Board (middle finger on ring)
250 x 5
255 x 5
260 x 5

INC Bench (middle finger on ring)-
190 x 6
195 x 6
200 x 6

DB (pamlms in)-
83 x 10
83 x 10

BB wrist curl-
205 x 8
215 x 8
220 x 9

BHB wrist-
165 x 8
170 x 10

Plate pinches-
35s x 20sec
35s x 20sec


*I was very tight in my low back and shoulders today. I was gonna do wide grip bench to chest but I used one board cuz i was feeling week and my chest was tight. The middle finger on the ring is wide grip for me I usually use my pinky 1-2 inches inside the ring. However, on Thursdays I will use my cg power grip. I am using the wide grip on chest day cuz i am very week with it. I will stick with the one board for now on sundays cuz i dont want to bench to my chest twice a week heavy.

[superbilt]

5/12/08 Legs/ABS

Squats warmups-
135 x 5,5
225 x 5
275 x 3
315 x 1
355 x 3

Safety Squat Bar Box squat (13 1/2 inch box)-
155 x 3
205 x 1
245 x 6 (belt)
265 x 6
275 x 6

Sumo DL-
135 x 3
225 x 5
315 x 5
325 x 5

Step ups with safety squat bar(15 inches)
115 x 6
125 x 7

Belt squats onto box-
50 x 8
60 x 8

Roman chair situps (5 sec pause)-
45 x 8
45 x 8
45 x 8

Lying bent leg raises-
18 x 7
18 x 8
18 x 8

*I was gonna start with free squats but they were not working for me today. I did everything possible for hips and hams in my dynamic warmup but i couldnt get low on these. I am a much better box squatter than free squatter. I can set a box at any height and be fine but when i free squat i suck lately.

[superbilt]

5/13/08 Delts/traps/obliques

Seated Milt press-
65 x 10,10
95 x 6
125 x 3
150 x 1
165 x 6
170 x 6
175 x 6

Side db laterals-
53 x 6
53 x 7

Rear laterals (1 arm)-
53 x 8
53 x 8

BB shrugs-
475 x 6
505 x 6
525 x 6

Bhb Shrugs-
425 x 6
445 x 6

Farmers side bends-
165 x 6
175 x 6
175 x 6

* good workout today. I am concentrating on doing less each workout and keeping my workouts under 50-55 mins. I am a lot more focused this way and I can really pound the heavy weight and I dont get worn out.

[superbilt]

5/15/08 Tris/bis/forearms

CG Floor press-
135 x 12
135 x 10
185 x 6
225 x 3
250 x 1
275 x 5 (pr)
280 x 4
280 x 3

Ez bar curls-
105 x 6
115 x 6
115 x 6

Oh standing bb ext-
135 x 6
145 x 6
150 x 6 (pr)

Db hammer curls-
63 x 6
63 x 6

Lying ez curl bar exts-
95 x 6
101 x 6

BB wrist-
225 x 8
235 x 8

BHB wrist-
175 x 8
185 x 8

*good day 9.5 out of 10. I would have liked to do a little better on floor presses but everything else was great.

[superbilt]

5/16/08 Back

Deadlift-
225 x 6
225 x 5
315 x 3
365 x 2
415 x 1
465 x 4 (belt)
475 x 3

T-bar rows-
250 x 6
270 x 6
295 x 4

Pullups (palms facing in)-
55 x 6
60 x 6
70 x 5

DB row-
123 x 6
133 x 6

Stone trainer-
140 x 6 (pr)
145 x 5 (pr)

*everything went great except deadlifts. I got gassed on the 475 set. Next week I will do one heavy beltless set for 3reps then one belted set all out. The 465 set was stopped 1 or 2 reps short of failure but 475 still suffered. Everything else was great tho. It feels awesome to lift heavy weight. The new split is Max-ot with some conjugate training. After week 1 I am very happy with my progress. I love keeping my sessions under 60 mins and training heavy with no wasted sets.

[superbilt]

5/18/08 Chest/abs (MAX-OT week 2 )

Bench (wg) (middle finger on ring)
135 x 12
135 x 10
185 x 6
225 x 3
250 x 1
265 x 5
270 x 5
275 x 5 (pr)

Inc bench (middle finger on ring)_
200 x 6
205 x 5
205 x 5

DB (palms midway in)-
93 x 5
93 x 6

Roman chair situps (5 sec pause at bot)-
53 x 8
53 x 8
60 x 8

Lying bent knee leg raise-
23 x 7
23 x 7

Swiss ball twisting crunch-
25 x 8
25 x 8

*good day. I am making progress. I felt much stronger this week than last. Well rested to. I am feeling very motivated and can't wait to each training session.

[superbilt]

5/19/08 Legs/calves

Safety Squat bar box squats (13 1/2 inch box)-
135 x 8
135 x 8
185 x 5
225 x 3
250 x 1
275 x 5 (belt)
275 x 5
280 x 6

SLDL- (standing on 45)-
355 x 6
365 x 6 (pr)

SSq bar step ups-
135 x 6
145 x 6

Standing calves (safety squat bar)_
315 x 8
325 x 8
335 x 8

Seated calf- (bar on legs)-
167 x 8
187 x 8
207 x 8