The return of Superbilt

[superbilt]

5/28/08 Back/traps/forearms

Snatch grip DL-
135 x 5,5
225 x 5
315 x 3
365 x 1
415 x 3 (10lb pr) (belt)
425 x 3 (20lb pr)

T-bar rows-
270 x 6
275 x 6

Pullups (50 reps)-
12
10
10
9
9

Stone trainer-
150x 6 (pr)

BB shrugs-
565 x 6
565 x 6

Standing db wrsit-
53 x 8
53 x 8

*5th day in a row. I am beat. I decided shoulders and tris on the same day doesnt work well. So i am going to this split
Day 1: Chest/abs
Day2 : Legs/calves
Day 3: Delts/traps/forearms
Day 4: Tris/bis/abs
Day 5: Back
I want to go day1-3 then take a day off then do 4 and 5 then a day off. However, I am going to be very busy next week so it will probably be day 1-4 the off then 5 then off.

[superbilt]

5/30/08 Chest/ABS

Inc Bench-
115 x 12
115 x 10
145 x 6
175 x 3
205 x 1
215 x 6
220 x 6
225 x 4 (missed 5th)

DB bench-
103 x 6
105 x 7 (pr)

Dips-
95 x 6
100 x 5

Floor leg raises-
15 x 8
15 x 8
15 x 8

Dec crunches-
75 x 10
80 x 10
85 x 10

*pretty good day today. I found a great way to get dumbells into place for flat db press. I use two benches one to lay on and the other to put my feet on. I start with the dbs on my thighs and lay back and then put my feet on my 2nd bench and it gets me into great position.

[superbilt]

5/31/08 ME DL

DL standing on 45s-
135 x 8
225 x 5
315 x 3
365 x 2
405 x 1
440 x 3
475 x 3 (PR) (belt)

SLDL- (standing on 45s)-
320 x 5
350 x 5
380 x 5 (PR)

Db swings-
75 x 8
80 x 7
80 x 7

Pullups-
45 x 6
50 x 6
50 x 6

Roman chair situp- (5 sec pause)
55 x 8
60 x 8
65 x 8

Suitcase DL (farmers walk)-
165 x 5
165 x 6

*great day. Awesome intensity. I have decided to combine Max-ot with Westside. All the assistance exercises are progressive overload and the Main lifts are max effort. The split will stil be 5 days with

Friday- ME bench (chest focused)
Sat- ME DL
Sun- ME OH
Tue- ME Bench (tri focuses)
WED- ME Squat

[superbilt]

6/1/08 Delts/traps/Forearms

Power Clean-
135 x 3
135 x 3
160 x 2
175 x 1
185 x 3
185 x 3

Push Press (out of rack)-
175 x 5
180 x 5
185 x 7 (pr)

Side laterals-
50 x 8
50 x 8

1 arm rear laterals-
60 x 8
65 x 7

BB shrugs-
525 x 6
550 x 6
570 x 8 (pr)

Seated bb wrist (underhand curl bar)-
50 x 10
70 x 10
80 x 10
90 x 9

Standing db wrist-
60 x 12
70 x 10

*pretty good day today. I am gonna scratch power cleans from this day and add them on my squat day. I dont like doing them the day after DLs because they arent as explosive.

[superbilt]

6/2/08 ME Bench (tri focused)

CG bench-
135 x 12
135 x 10
185 x 6
225 x 3
255 x 1
275 x 6
280 x 6 (pr)

JM press-
135 x 6
155 x 6
175 x 6
185 x 6

Elbows out ext-
52 x 8
52 x 10
52 x 10

Pullups-
45 x 6
bw x 12
bw x 12
bw x 12

DB hammer curls-
52 x 8
62 x 7
62 x 8

Dragon flags-
12
12
12


*good day. Progressive overload is working great on my cg bench. I watched videos of JM presses yesterday and realized i had been doing them wrong. I was doing more of a bench toward my throat. I realized that it is an extension then a press. I still handled pretty good weight today on them and i really felt them in my tris today.

[spider-man]

hey bro how old are you?

[superbilt]

i am 23 right now and i will be 24 at the end of july.

[superbilt]

6/4/08 DE Squat

Box squat (1 inch below parallel)
250 10 x 2
315 x 1

Goodmornings (CS)-
185 x 5
215 x 5
235 x 5
255 x 6 (PR)

Db snatch-
62 x 5
67 x 5
67 x 5

DB rows-
128 x 6
133 x 6
133 x 6

Stone trainer-
145 x 5
145 x 4

Standing calf raise (SSQ bar)-
335 x 8
355 x 8
365 x 8 ss with bw x 20 off stairs


*good day today. I decided to do DE instead of ME and I am going to do both ME Squat and DL on saturdays. this way my recovery will be better.

[superbilt]

6/6/08 ME Bench

Inc Bench (pinky 1 inch from ring)-
115 x 12,10
145 x 6
175 x 3
205 x 1
230 x 2
250 x 1
270 x 1
280 x 1 (5lb pr)
285 x 0

Db bench-
105 x 6,6,6

Lying bb ext-
90 x 8
100 x 8
105 x 6

Chest supported bb row-
145 x 10
155 x 10
165 x 8
165 x 8

Seated rear laterals-
21 x 12
21 x 10
21 x 10

Ez bar curls (cg)
95 x 8
95 x 8
95 x 9

[superbilt]

6/7/08 ME Squat/DL

Concentric Goodmorning (belly button level)-
225 x 5
275 x 5
315 x 3
365 x 2
385 x 1
410 x 1 (add belt)
430 x 1 (5lb pr)
440 x 0 (I quit too soon)


DB swing-
83 x 8
83 x 8
88 x 8

Pullups (palms facing each other)
25 x 10
30 x 10
35 x 8
40 x 8

Roman chair situps- (5 sec pause at bottom)
65 x 8,8,8,8

Plate zerchers-
45 x 20
45 x 20

*today sucked. I started doing DL standing on plates with the goal of a new 1rm but i sucked today horribly so i changed to concentric goodmornings. I am going to go back to a standard 4 day split to enhance recovery and throw in an extra workout or 2 on off days. Two ME days in a row is brutal for me.