The return of Superbilt

[superbilt]

2/20/09
ME DL/SQ (deload)

DL-
135x8
225x5
315x3
385x1
435x1
470x1
505x1
405x8

SSQ box squat (11 1/2)
155x5
205x5
245x5

Db swings (2 arm)
85x8
90x8
95x10

Db side bend-
135x10
140x10
145x10

SSQ walkout and hold-
335x10s
425x10s
475x10s

Seated calf raise-
140 x 100rep set

Axle static hold (2 1/2 inch)
202x10sec
212x10sec
212x10sec

[superbilt]

2/21/09 Sled torture-

Sled forward-
140x150ft
185x150ft
230x150ft
275x15oft
320x150ft

Sled explosive pulls (backward)
140x150ft
185x150ft

Sled backward-
185x150ft
230x150ft
275x150ft

Standing abs pd-
green x 12,12,12

Suicide runs- sort of (backyard with stairs)
180 yards
180 yards

*conditioning day never rested more than 30 secs at a time the whole workout

[Commander]

did you own a sled or make one yourself?
I'm thinking about making one for the spring.

[superbilt]

I own one. I bought it off e-bay for like 100 something a year ago. I like it is great quality and well made. It is also a prowler too which is torture.

You could make one with an old tire and rope too. Just put some wood or something in the tire to hold the weights.

[superbilt]

2/22/09 DE Oh

DE oh axle (clean 1st)

Rev band bench (cg)-
325x5
345x5
365x4 (ran out of gas wanted 5)

BB rows-
225x8
245x8
265x8
285x8

Skullcrushers-
70x10
80x10
85x9

Db hammer curls-
55x10
60x10
65x10

Bb upright rows-
85x10
90x10
95x10

Band pd-
green x 25+15+10 (50 rep set)

*pretty good today. Skullcrushers with a ezcurl bar are a bad idea they bother my wrist too much and the weight I use is a joke. I am better off with dbs or the tricep bar.

[Commander]

Originally Posted by superbilt

I own one. I bought it off e-bay for like 100 something a year ago. I like it is great quality and well made. It is also a prowler too which is torture.

You could make one with an old tire and rope too. Just put some wood or something in the tire to hold the weights.

Cool, what's a prowler?

That was my plan, I got my tire on the side of the road one day, it's a nice size one, like for a big pickup truck. Gotta get a good rope and a screw with an eye to put the rope through.

[superbilt]

Originally Posted by Commander

Cool, what's a prowler?

That was my plan, I got my tire on the side of the road one day, it's a nice size one, like for a big pickup truck. Gotta get a good rope and a screw with an eye to put the rope through.

A prowler is like the football player sleds (dummies) that o-line man usually push. It is two handles but you gotta get low to drive it forward.

I am desperate to get a tractor tire to flip. In NJ it seems so hard to find. I called like 20 tire companies to see if I could get one. I need to find some construction companies to see.

[superbilt]

2/23/09 ME SQ/DL

Concentric Goodmorning (10hole 1 inch below belly button)
135x5,5
225x5
275x3
325x3
375x2
415x1
445x1
475x1 (belt)
500x1 (5lb pr)
http://www.youtube.com/watch?v=eaA-Xenwlhc
510x0
350x5

Snatch DL-
225x4
315x1
365x4
395x4
425x3

Db swing-
80x8
90x8
100x10 (pr)

Farmer side bend-
115x8
135x8
155x8

Lying leg raise-
20x10
25x10
30x8

1 leg calf raise-
60x10,10,10

*good day. Back to training Westside because it works. I wonder how strong id be if I never stopped.

[miker44]

not sure why, but i never checked out your journal before.......your workouts are awesome, and your strength is ridiculous.....im definitely going to be stopping in here more often.

[superbilt]

Originally Posted by miker44

not sure why, but i never checked out your journal before.......your workouts are awesome, and your strength is ridiculous.....im definitely going to be stopping in here more often.

Thanks man. I still got a long way to go in the strength department before I am satisfied.