The return of Superbilt

[superbilt]

7/2/08 ME Bench

Floor press-
95 x 5
135 x 5,5
185 x 5
225 x 3
250 x 3
275 x 2
300 x 1
320 x 1
335 x 1 (5lb pr)
335 x 1
275 x 3
275 x 3
275 x 3

Stand Milt press (strict)-
145 x 8
155 x 8
160 x 6

Lying db ext-
40 x 12
45 x 12
45 x 15

Pendlay row-
135 x 10
155 x 10
185 x 10

Pullups (palms facing)-
15
16

Upright rows-
105 x 8
105 x 8

Alt db curls-
45 x 8
45 x 8

*another great day. I am making real progress now. The best thing about hitting the 335 on the floor press was I did it with no liftoff or spot. However, I am going to make some changes in my schedule and ME bench will be moved to mondays and ME squat/dl will be thursday. Dynamic bench will be fri and de sq/dl will be sat.

[superbilt]

7/3/08 ME dl/sq

DL off blocks (6 inch)-
135x5,5
225x5
315x5
375x3
425x2
475x1
515x1
550x0
525x0
455x5

Safety squat bar box squat (14.5 inches)-
155x5
205x3
250x3
295x1
335x3 (pr)
355x3 (pr)

Stone trainer-
115 x 5
140 x 5

band pull thru-
average x 20
average x 18

Spread eagle siups (3 sec paused)-
45 x 10
60 x 8
65 x 8
70 x 8
70 x 8

BB static hold (double over)-
355 x 15sec
375 x 15 sec
385 x 15sec

*i felt like training today but my deadlift sucked. I am stronger off the floor than i am with the plates elevated 6 inches. SSQ box squats were great tho.

[superbilt]

7/4/08 DE Bench

DE bench- 8 x 3 185lbs

Cg bench-
265 x 5
275 x 5
280 x 5

Pullups (palms in)-
25 x 10
35 x 10
45 x 8

Lying db exts-
45 x 12
50 x 12
50 x 15

Seated band face pulls ( 2 sec pause)-
green x 12
green x 13
green x 12

Hammer curls-
50 x 10
50 x 11
55 x 10

*good day today considering i did ME bench 2 days ago. I cut my exercises a day to 5-6 and I think that was smart.

[superbilt]

7/5/08 DE Squat/dl

Box Squat (14.5 inch)- 12 x 2 50% 240lbs (6 normal 6 wide)

Speed DL (stand on 1.5 inch block)-
8 x 1 50% 275

Goodmornings (wide stance)-
185 x 5
210 x 5
230 x 5
250 x 5
270 x 6 (pr)

Dimel DLs-
185 x 20
195 x 20

Kneeling band ab pd- (5 sec pause at bottom)
green x 12
Green + board x 10
green + board x 10

Band oblique pushdown- (2 sec pause)
green+ board x 12,12,12

*I took it light on box squats and deadlifts since it is my 4th day in a row and i am adjusting to a new schedule. No matter what i did today my hips were tight probably since I did ME squat/dl less than 48 hours ago. Next week I will be on my new schedule and my recovery will be better. Regardless I still hit it hard today.
green

[superbilt]

A new beginning of training starts today. I am more focused and more determined than ever before. I have my goals and I will smash them.

[superbilt]

7.6.08 DE Bench

DE Bench- 50% 175 8x3
225 x 1
250 x 1

Reverse band Bench (average bands) (cg)-
315 x 5
335 x 5 (pr)
355 x 5 (pr)

Chest supported bb row- (cg)-
165 x 10
175 x 9
185 x 8 (pr)

Lying db exts-
50 x 12
55 x 12 (pr)
55 x 15 (pr)

Hang BB cleans-
105 x 10
115 x 10
125 x 10

Reverse bb curls-
95 x 10
100 x 10 (pr)
100 x 10


*awesome speed on de benching and i destroyed everything today. One little adjustement in my bench setup and I was stronger and tighter than ever. The progress I have made on lying db exts is amazing. I used to struggle with 30s for 12 now I got 55 for 15. I hit a 30lb pr on reverse band benches for 5 reps. I cant wait till tommorow for ME Sq/dl.

[superbilt]

7.7.08 ME SQ/DL

Concentric Goodmorning ( below belly button)-
135 x 5
225 x 5
275 x 5
325 x 3
355 x 3
385 x 1
410 x 1 (belt)
435 x 1 (5lb pr)
455 x 1 (20 lb pr)
465 x 1 (30 lb pr)
480 x 1 (45lb pr!)

DL standing on blocks (1.5 inch)
225 x 3
315 x 3
365 x 2
405 x 1
435 x 1
465 x 1
495 x 1
510 x 1 (5lb PR)

Db swings (1 arm)
52.5 x 8
60 x 8
60 x 8

Glute ham raises (natural) (4 sec eccentric)
bw x 8
bw x 8
bw x 8

Roman chair situps ( 5sec pause)
60 x 8
70 x 8
75 x 8
85 x 8
95 x 8

Seated band abductions-
mini x 15
2 mini x 15
2 mini x 15

*probably the greatest ME Sq/dl dsy ever for me. I cant believe how many prs i hit. I had more in me too.

[superbilt]

480lb concentric goodmorning

[richnewton]

hahaha you got so excited. awesome

[superbilt]

yeah anytime i hit a big PR i get excited. Gotta have fun when training or whats the point.