The return of Superbilt

[superbilt]

6/8/08 DE Bench

Bench- 175 8 x 3

Incline Bench-
205 x 5
210 x 5
215 x 5

Flat DB (palms in)-
83 x 10
85 x 10
85 x 11 (pr)

Tate Presses-
40 x 12
50 x 10
50 x 12

Chest supported rows-
155 x 10
165 x 8
165 x 8
165 x 8

Seated db cleans-
30 x 12
30 x 10

Seated hammer curls-
30 x 10
35 x 10
35 x 10

Cuban rotations-
45 x 10
45 x 10

*good day today. I met all my goals and surpassed some. I tried so different exercises today for a change. I am very motivated about my new program and plan on seeing it through and making great results.

[Nathan]

Your progress to date has been amazing! Incredible work! I can't wait to see your future gains

[superbilt]

Thanks for the comment but I really feel I havent made a whole lot of progress lately. May be this is because I havent tested any of my major lifts in awhile. I am going to try to start testing them every 5-6 weeks though to really gage my progress on the main lifts (squat, bench, dl). I feel my assistance lifts have been imporving well though.

[superbilt]

6/9/08 DE Squat/DL


Box Squat (1 inch below //)-
260 10 x 2
315 x 1

Speed DL-
300 8 x 1 (conventional)
300 2 x 1 (sumo)

Zerchers (wide stance) (thick bar) (2inches above knee)-
157 x 5
177 x 4
182 x 3
182 x 3

Glute ham raises-
10
8
10

Farmers side bends-
165 x 8
170 x 8
175 x 7

V-ups-
10 x 12
10 x 10
10 x 10

1 arm farmers static hold-
175 x 15sec
175 x 17sec


*Awesome speed today on box squats. Amazing speed on deadlifts. By far the fastest ever on those. After reading an article I realized I should throw my shoulders back before I get to my knees like the europeans do and that made a big difference. The deadlifts were coming up so fast i almost feel backwards. Zerchers were brutal i kept loosing the bar next week I am gonna try them with my Safety squat bar. The 1 arm farmers static hold was extremely brutal on my core. That gave out before my grip.

[superbilt]

6/11/08 ME Bench

Bench warmup-
95 x 5
135x5,5
185 x 5

2 Board (cg)-
225 x 5
255 x 3
285 x 3
305 x 1
325 x 1
345 x 1 (5 lb pr)
350 x 1 (10 lb pr)

DB inc bench (palms in)-
83 x 8
85 x 8
85 x 8

Lying bb ext-
90 x 8
95 x 8
100 x 8

BB rows-
205 x 8
225 x 8
235 x 7
235 x 8

Front db raises-
25 x 12
25 x 12

Side laterals-
40 x 10
40 x 10


*great day today. I hit 2 prs on the 2 board bench. The great thing about that was I had no liftoff or spotter and still nailed it. My light bands came today unfortuanately after my workout tho but i did some tri pushdowns and benching to get a feel for them. I cant wait to give them a try.

[superbilt]

6/13/08 ME Squat/DL

Low Box Squat (12 inches) (shoulder width)
135 x 5
225 x 3
250 x 3
275 x 2
300 x 1
325 x 1
350 x 1 (belt)
370 x 1 (pr)
385 x 0

SLDL- (standing on plates)
320 x 6
330 x 6
345 x 6
360 x 6

Seated Goodmornings (wide stance)-
135 x 10
140 x 10
145 x 10
150 x 10

Roman chair situps (5 sec pause)
65 x 8
70 x 8
75 x 8

Kneeling band ab pd-
light band x 12
2 light bands x 12
2 light bands x 15


*good day today. I am not used to squatting that deep. My power was great off the box tho. Until 385 stapled me.

[superbilt]

6/15/08 DE Bench


De bench-
135 + light band 8 x 3

Cg 2 board press-
275 x 5
285 x 5
295 x 5

Push press-
155 x 8
165 x 8
175 x 7
175 x 8

Tate press-
50 x 12
55 x 12
60 x 12

Chest supported row-
165 x 10
170 x 8
170 x 8
170 x 8

Seated db hammer curls-
40 x 10
40 x 10
40 x 10


*awesome day today. My first time benching with bands went great. I had to use light bands becuz my mini bands and average bands will come tommorow. My speed was very fast and I really liked the added tension to the weight. Next week I think I am only going to do 3 sets of Overhead pressing instead of 4. I cant wait till box sqaut with bands tommorow.

[superbilt]

6/16/08 DE Squat/DL


Box squat (1 inch below //)-
245 + light bands 8 x 2

Speed DL-
315 8 x 1
315 2 x 1 (sumo)

Zercher lift (ssq bar) (4 hole 1 inch above knee)
155 x 5
175 x 5
200 x 5
225 x 5
245 x 5 (PR)

Hip belt box squat-
75 x 10
80 x 8
85 x 8

Farmer side bend-
170 x 8
175 x 8
180 x 6

HLR (bent knee full rom)
12
12
13

*Today was my first time squatting with bands. All I got to say is wow. It was so much harder than with just straight weight. The bands want to crush you and staple u to the box and you really gotta explode to get off. I still had good speed tho. Usually my favorite part of the lift is the top but with bands I like sitting on the box better lol. Zerchers with the SSQ bar are awesome becuz i cna do the lift without much pain on the elbows.

[superbilt]

6/18/08 ME BENCH!! (Finally a new PR)

Bench (pinky 1.5 inch from ring)-
95 x 5
135 x 5
135 x 5
185 x 5
225 x 3
255 x 3
285 x 1
305 x 1
325 x 1
345 x 0 (spotter made unneccesary save)-
345 x 1 (5 lb PR) (Nailed IT)
350 x 0 (missed about 5 inches off chest) (lost air)

BB ext (cg)- (30 sec rest between sets)
90 6 x 8

Band Pushdown- (1 min rest)
2 light bands 3 x 10 ( 1 band per arm)

Pullups- 1 min rest
12
12
10
10

Front plate raise- 1 min rest
25 x 20
25 x 20
30 x 20

Seated db cleans- 1 min rest
30 x 10
35 x 10
35 x 10

*Awesome day today. I finally hit a new bench PR after over a year and a half. My first attempy stalled and my little brother tried to save me and I yelled dont touch it and lost my air. Then I got angry and focused and nailed 345 it was pretty fast. 350 came down and off my chest good but I lost my air. I think I would have had it if I was fresher. The assistance work was fast paced. I am thrilled with today because now that I hit that 5lb PR I feel that I am on the right track and can make real progress.

[superbilt]

6/20/08 ME DL/SQ

Reverse Band DL- (Average bands)-
225 x 5
315 x 4
365 x 3
415 x 2
455 x 1
495 x 1 (belt)
525 x 1
550 x 1 (PR)
570 x 0 (missed at knees)
570 x 0 (missed before knees)

SLDL (standing on plates)-
325 x 6
340 x 6
355 x 6
365 x 4

Seated Goodmorning (ws)-
145 x 10
155 x 10
165 x 10
175 x 12 (pr)

Roman Chair situps (5 sec pause)-
75 x 8
80 x 8
85 x 8
90 x 8 (pr)

BB static hold (double overhand)-
315 x 15sec
335 x 15sec
355 x 15sec
365 x 15sec

*well Reverse band dls were dissapointing. I only hit 5lbs higher than my reg dl max. I got greedy and went for 570 and I know I woulda had 560. 550 went up pretty fast. I think 570 was more of a technical error. SLDL sucked Idk if I plateaud on them or it was because it was a second dl movement. I think it was too much on my low back. I am gonna change up the max effort sq/dl day a little. I am gonna do a 1rm on a squat and a 3-5rm on a dl and then the next week a 1rm on a dl and a 3-5rm on a squat. Every 4th week I wont do any deadlifting. I cant wait for next friday so I can redeem myself.