The return of Superbilt

[superbilt]

8/2/08 ME DL

Snatch grip DL-
135x5
225x3
275x3
315x2
365x1
405x1
405x3

RDL-
225x8
275x8
305x7

Lying leg raises-
20x10
20x10
20x10

Suitcase DLs-
125x8
135x8
145x8

*Didnt go well today I was going to do ws goodmornings but once I got to 315 it felt like a ton and my hips wouldnt let me push back. So I went with snatch grip dls which were decent. I know I am overtraining and I am beating myself up hard but I am going on vacation in a few days and I will have a nice week off. So I am trying to get in as many training sessions as possible. I think I am going to back off of 1rms for awhile and use 3-5rm maxes to get stronger and better my form.

[superbilt]

8/3/08 RE Upper

CG Bench-
185 3 x 12

Milt press- (strict)
135x10
140x8
140x8

Pullups (neutral grip)
25 x 10
25x10
25x10

Tate press ss w band pd-
55x12 purple x 12
55x12 green x 12
55x15 green x 15

BB shrugs-
315x12
365x12
405x12

*No motivation today and no energy so I kept it light.

[superbilt]

8/11/08 ME Bench

1 board bench-
95 x 5
135 x 5
185 x 5
215 x 3
245 x 3 (add board)
265 x 1
285 x 2
305 x 3 (pr)

DB Inc (palms in)-
70 x 3 x 10

T-bar rows-
180 x 10
205 x 10
225 x 10
245 x 8

Db shrugs ss face pulls-
110 x 12 ss green x 12
115 x 12 ss green x 13
115 x 14 ss green x 15

DB hammer curls-
50 x 3 x 10


*first day back in a week. My body felt great after vacation. Bench technique could have been better but still pretty strong.

[superbilt]

8.12.08 DE/ Strongman day

Power Cleans-
135x3
155x3
175x3
185x3
185x3

RDL-
230x8
280x8
310x6

Step-ups (SSQ bar)
115x10
125x8
125x8

Sandbag carry-
150 x 50ft
150 x 50ft

Ab circuit-
lying leg raises/crunches/woodchopper-
20/20/10x15
20/20/10x15
20/20/10x20

Plate pinches-
25s x 25sec
25s x 30sec
25s x 30sec


* This is my most flexible day in my new template. I will only be squatting and deadlifting once a week. My dynamic day will start with an olympic lift variation.

[superbilt]

8/13/08 OH press/traps

Push Press-
65x10
65x8
100x6
135x3
155x1
175x5
185x5

Power Cleans-
135x5
155x5
175x5

Db snatch (1 arm)-
50 x 5
60 x 5
65 x 5

BB Shrugs-
365x8
405x8
455x8
475x8

Upright rows-
45 x 50 rep set (20/15/15)

BW/Conditioning work
jumping jacks 4 x 25
toe touches- 3 x 25
flutterkicks- 2 x 50

* I decided to go with a 5 day split because 4 isn't enough for my lifting addiction. Plus I seem to be in better shape when I train 5 days instead of 4. Also, on most days I am throwing in some kind of condition work once I am done with my lifting whether it be bw exercises, circuits, running, or boxing, or whatever I think of.

[superbilt]

8/14/08 ME OH Press

OH Press (Tri-bar) Clean 1st rep
30 x 10
80 x 8
110 x 5
140 x 3
160 x 3
180 x 3
200 x 4 (PR)

Pullups-
45 x 6
50 x 6
52.5 x 6

DB INC (Palms in)-
70 x 10
75 x 10
75 x 10

Chest Supp BB ROW-
145 X 10
155 X 10
165 X 8

5a) Tri- bar oh ext-
90 x 12
100 x 10
100 x 10

5b) Hammer curls (tri-bar)-
90 x 12
100 x 10
100 x 10

*2nd day in a row of OH Pressing and 3rd day involving cleans and I still hit a PR. Sometimes I have a bad day in a lift then the next day I do a differen variation and hit a PR. May be there is something to that.

[superbilt]

8/15/08 ME DL

DL-
135 x 8
225 x 5
315 x 3
365 x 2
405 x 1
425 x 5
435 x 5 (Belt)

Snatch Grip DL-
335 x 5
345 x 5

Db Swings-
70 x 10
70 x 10
75 x 10

Spread Eagle Situps-
50 x 10
70 x 10
90 x 12 (Pr)

Woodchoppers-
25 x 10
25 x 10
25 x 10

WS BW Squats with Bands on Hips-
Mini x 15
2Minis x 15
2Minis x 15


*Awesome day today. Effective session to build some progress. On DL's I did 365 x 2 double overhand in warmups which means my grip has gotten stronger. 425 x 5 with no belt was good too. 435 x 5 with a belt went well too the last rep was a little hard tho.

[superbilt]

My new program is based on what I call the big 5 lifts. Each day starts with one of these lifts or a variation and I add 5-10lbs each week on my top set. The big 5 are

1) Power Cleans
2) Bench
3) Squats
4) OH Press
5) DL

My Theory is by focusing and strengthing these lifts I will gain more overall strength and muscle. Also, this will split will allow me to maximize my recovery instead of wearing out my CNS. I feel that my training has been constant experimentation and my best results have come from squatting and deadlifting only once a week on seperate days. My plan is to use 3 week waves and then make minor adjustments. I know from past experience that I can get stronger for 3 and sometimes 4 weeks in a row on a specific lift then I need to make changes. This program is based off of principles of mostly WBB and Progressive Overload. I will be limiting the main exercises to 2 or 3 variations of the lift depending on how things go.

[superbilt]

8/17/08 Power/Strongman

Power Cleans-
135x3,3
155x3
175x5
180x5
185x5

Db snatch (1 arm)
60x5
65x5
70x5

Sandbag lift and load- (50 inch)
150 lbs x 3 x 3

Farmers Walk- (turn around)
115s x 100 ft
165s x 100 ft
165s x 100 ft

Abs tri-set
Lying leg raises/kneeling ab pd/twisting crunches
20/purplex20/10
20/greenx20/10
20/greenx20/10

*Pretty good day today. I didnt have all my explosiveness on the power cleans because i ran yesterday and my legs were a little sore and tired today.

[superbilt]

8/18/08 Bench

Bench- 135x8,8
185x6
225x3
245x1
265x5
275x5

2 board-
275x5
280x5

T-bar rows-
200x8
225x8
245x8

BB high pull-
135 x 6,6,6

5a) Elbows out ext-
50x12
55x11
55x10

5b) Rev bb curl-
65x12
65x12
75x12