The return of Superbilt - Page 92 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #911  
Old 06-22-2008, 11:36 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

6/22/08 DE Bench

De Bench-
145 + mini band 6 x 3
185 x 1
225 x 1

Push press (out of rack)-
95 x 5
135 x 3
165 x 2
185 x 2
205 x 1
185 x 8 (pr)

DB bench (palms in)-
85 x 10
90 x 10
90 x 12 (pr)

elbows out ext-
40 x 12
45 x 12
50 x 15

Chest supp row-
175 x 9
175 x 8
175 x 8
175 x 7

Seated hammer curl-
45 x 10
45 x 10
45 x 10

Band face pull-
average band x 15
average band x 16
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #912  
Old 06-24-2008, 11:21 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

6/23/08 ME Squat

Tire Squat (17 1/2 inch sinkng) (ws)-
135 x 5,3
225 x 3
275 x 3
315 x 3
345 x 2
375 x 1 (belt)
405 x 2
315 x 3
325 x 3

Power Cleans-
135 x 3
160 x 3
185 x 3

Sumo DL (DE)-
225 6 x 1

DB swing (1 arm)-
50 x 8
55 x 8

Stone trainer-
110 x 5
130 x 5
145 x 5

DB side bend-
125 x 8
130 x 8
135 x 8

Standing band abduction-
mini x 15
mini x 15


* Box squatting onto tires was cool because the sink like foam
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #913  
Old 06-24-2008, 05:36 PM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: The return of Superbilt

you always do such interesting lifts man. keep up the good work!
Reply With Quote
  #914  
Old 06-25-2008, 06:27 AM
spider-man spider-man is offline
spider-man is BACK!!!!!!!! wait.... where'd i go?
Light-Heavyweight
 
Join Date: Jan 2008
Location: Chandler, Arizona
Posts: 1,818
Default Re: The return of Superbilt

what is a tire squat?
__________________
Behold, I say unto you, many are called, but few are chosen.....
Reply With Quote
  #915  
Old 06-26-2008, 11:04 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

thanks guys. A tire squat is a box squat but instead of using a box I took 3 old care tires and put one 45lb plate on top then squatting onto. The point of this was so that once i sit on the tire it sinks in 1-2 inches which makes the lift a lot harder out of the bottom.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #916  
Old 06-26-2008, 11:08 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

6/25/08 ME Bench

Reverse Band Bench (green bands)-
225 x 5
275 x 5
315 x 5
350 x 2
380 x 1
400 x 1
425 x 1 (pr)
300 x 5
310 x 5
320 x 5

Standing MIlt press (strict)-
135 x 8
145 x 8
155 x 6

Lying db exts-
35 x 12
40 x 12
45 x 15 (pr)

Pullups-
bw x 10
25 x 10
25 x 8
25 x 8

Seated db cleans-
40 x 10
40 x 10

Alt db curls-
40 x 8
40 x 8

*awesome day today. Reverse band benches went awesome. I think I got at least another 25lbs in me on them. May be next week I will try 450.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #917  
Old 06-27-2008, 10:38 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

6/27/08 ME Squat/dl

Sumo Deadlifts (for form)-
135 x 5,5
225 x 5
275 x 3
315 x 1
365 x 1

Rack Pulls (1 hole) (bar 16 inches off ground)
315 x 3
405 x 3
455 x 2
500 x 2
535 x 1
565 x 1
585 x 0 (grr)
580 x 0
510 x 3 (pr)

Atg Squats (high bar) (cs)-
135 x 5
225 x 5
275 x 5
300 x 5 (pr)

Goodmornings (ws)-
185 x 8
205 x 8
225 x 8 (pr)

Spread Eagle situps (db on chest)-
25 x 8
40 x 8
60 x 8

Standing abs (paused)-
green band x 10
green band x 10
green band x 12

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

*After today I decided I am gonna do only 1 ME day a week 2 is too much CNS stress for me. My previous rack pull 1 hole record is 575 so I shoulda hit 585 but I didnt. I think this was largely due to going to heavy on monday and/or hitting a rev band deadlift 1rm last week. I know from past experience I can deadlift heavy 3-4 weeks in a row but not 1rm heavy. So I will alternate a ME Squat and DL every week and then hit a 5rm squat or dl exercise 2nd. On my ME DL days I will do either Rack pull, standing on plates dl, or reg dl, and on my ME Squat day I will do some type of sumo dl for a 5rm so I can strengthen my hips and give my low back a break. Also, I am going to put some type of plyos into my program. If I feel strong on Monday I will move my ME sq/dl to monday and put DE friday. IF not I will keep it the way it is now.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #918  
Old 06-28-2008, 04:18 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

6/28/08 GPP torture

Sled dragging- (forward)

185 x 450 feet

185 x 300 feet (5sets) (20sec rest in between)

Sled dragging- (backward)

185 x 300 feet (5 sets) (20 sec rest in between)


Farmers walks (1 arm)-
115 x 150 feet (2 sets each arm)

Swiss ball situps-
50 reps


* a good ole a$$ kicking. 1 arm farmers walks are very hard on the core.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #919  
Old 06-29-2008, 11:41 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

6/29/08 DE Bench

Isometric Pushups- (10 sec hold at bottom then explosive)
2 x 4

DE Bench-
185 x 8 x 3

Seated DB milt-
70 x 10
75 x 10
75 x 8

Db bench (palms in)-
90 x 10
95 x 10 (pr)
95 x 9

Elbows out ext-
50 x 12
55 x 10
55 x 12

Chest supported row (cg)-
145 x 10
155 x 10
165 x 10
175 x 8

Plate curls-
75 x 10
80 x 10
80 x 10

Seated band face pulls-
green x 12
green x 15


*brutal workout today. fast paced. everything was good but db milt cuz my dbs are kinda long and it is very awkward. I am gonna get a tricep bar soon so i can do overhead pressing with it to simulate a log press. my lower back is still very sore yesterday was worse but today still is sore. hopefully it will be better tommorow. rack pulls make my lower back more sore than anything else.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #920  
Old 07-01-2008, 12:26 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

6/30/08 ME Sq/DL

1) Box Squat (almost 16 inches)-
135x5,5
225 x 5
285 x 3
335 x 3
375 x 1
405 x 1 (belt)
435 x 1
465 x 1
485 x 1
500 x walkout (10sec)
335 x 5

2) Sumo DL-
135 x 3
225 x 3
315 x 3
365 x 1
405 x 3 (belt)

3) Stone trainer-
110 x 5
135 x 5
155 x 5 (pr)

4a) Ab pd (kneeling)- (3 sec pause)
green band x 12
green band x 12
2 purple bands x 10

4b) Pullups-
12
12
12

5) Standing band abduction-
mini x 15
mini x 15

*Awesome day today. This is the heaviest I have handled in any squat in more than a year. I hit 495 on this height back then. Had I not done 485 I think I woulda hit 500 today. I am confident that I could do 500 if i didnt have to walk it out. Also, this is the best sumo deadlifting I have done in a long time. The 2 refresher sumo dl sessions last week really helped. I feel great right now and that I am on the right track to making real progress and smashing PR's.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:09 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.