The return of Superbilt - Page 137

superbilt · #**1361** 08-11-2009, 01:39 PM

8/10/09 DE DL/Events

Box JUmp- 3x3

Deficit DL (3 inch)
295+chains 8x1

Db Snatch (thick db)
60x5
65x5
70x5

Farmers Walks-
205 (410) x 50ft
225 (450) x 50ft
235 (470) x 50ft

Sandbag Carry/Sled Medley
210 x 50ft/ 320 x 100ft
210 x 50ft/ 410 x 50ft

Sled Forward-
320 6x50ft

Sandbag Carry-
210 x 100ft

Situps-
2 chains x 20,20,21

*8.5. It was really hot outside today. I was sweating so much it was really hard to keep a grip on farmers walks. This is why I only did 50ft runs. I am pleased with everything else though.

superbilt · #**1362** 08-11-2009, 09:29 PM

8/11/09 Cardio

2miles (intervals) 18 mins
stair sprints x 4 (nonstop)
walk 1/4 mile

*It was so hot and the air was so thick today which made it fun. As added motivation my town's SWAT team was training at the high school I run at. That made me remember why I run.

Commander · #**1363** 08-12-2009, 11:54 AM

I just noticed....
"Once I stick to the program I am going to get really strong."
...in your signature, lol!

superbilt · #**1364** 08-13-2009, 01:42 PM

Quote:

Originally Posted by Commander

I just noticed....
"Once I stick to the program I am going to get really strong."
...in your signature, lol!

Yup, over the last few months I have been going back and forth between Westside and 5-3-1. I have noticed 5-3-1 works great for my log press and inc bench. However, my squat and dl do better with conjugate method. I hate combining programs though. I was going to go down to 4 lifting days as opposed to 5, but I really think it does not help at all so I will stick to 5. I want to try one more thing and then I will have it down lol.

superbilt · #**1365** 08-13-2009, 01:46 PM

8/12/09 Log

Log-
55x5
97x5
147x5
177x2
207x1
192x8

Pullups-
40x5
55x5
65x6

Log press (strict)
112x10
117x10
122x10
127x10
132x8

Chest supp bb row-
145x10
150x10
155x9
155x9
155x10

Oh bb ext-
115x10
120x10
125x9

BB curls-
100x10
105x10
110x10

Jumping Jacks/Punching bag combos-
20/20 4 rds nonstop

*7. Did a lot of driving today down to Delaware and back and lived off of protein bars and shakes. Result was low energy and not feeling strong.

Commander · #**1366** 08-13-2009, 02:03 PM

Quote:

Originally Posted by superbilt

Yup, over the last few months I have been going back and forth between Westside and 5-3-1. I have noticed 5-3-1 works great for my log press and inc bench. However, my squat and dl do better with conjugate method. I hate combining programs though. I was going to go down to 4 lifting days as opposed to 5, but I really think it does not help at all so I will stick to 5. I want to try one more thing and then I will have it down lol.

Huh *Lightbulbs going off inside my head*, Westside didn't work too great for my bench press. Smolov is great for squat, but I am not sure if my press is going to benefit from the template, I feel like I might burn out like I did on the Russian Volume program. Both exercises you mentioned, log and inc, are presses, I might have to give some serious thought to trying 5-3-1 for my press.

superbilt · #**1367** 08-13-2009, 09:51 PM

8/13/09 Inc Bench

Inc Bench-
110x5
145x5
165x5
190x5
217x7

INC CG-
135x10
140x10
145x10
150x9
150x8

T-bar rows-
215x8
240x8
265x8

Pullups-
12
13

Pushups (ng handles)
chain x 20
chain x 20
chain x 16

Face pulls-
green x 18
green x 18
green x 18

superbilt · #**1368** 08-15-2009, 05:46 PM

8/14/09 DL

DL-
135x5
235x5
325x4
375x2
430x8 (pr) (no belt or straps)

Deficit DL (double overhand) (1.5)
255x8
260x8
265x8
270x8

BB rollout-
225x10
230x10
235x10
240x10
250x10 (pr)

Sandbag carry-
210 x 50ft
210 x 50ft
210 x 100ft

*9.5 out of 10. Awesome deadlifting today.

8/15/09 Cardi0

Run 2 miles in 15:50
(1 mile in 7:00)
(1 mile intervals in 8:50)

superbilt · #**1369** 08-16-2009, 04:08 PM

8/16/09 Log

Log press- (clean 1st)
92x5
122x5
147x5
172x3
197x9 (pr)

Pullups- (ng)
35x5
50x5
65x7

Chest supp row-
155x11
155x11

Log Press (strict)-
117x10
122x10
127x10
132x10
132x9

Rev bb curl-
100x10
105x10
110x9

Cali ext-
100x10
105x10
110x10

*9.5 out of 10. Excellent day. I needed this for motivation.

superbilt · #**1370** 08-18-2009, 02:05 PM

8/17/09 Event

Box Squat- (13 inch)
Work up to 340x3
255 4x2

Farmers walks- (turn at 50)
165 (330) x 100ft
185 (370) x 100ft
185 (370) x 100ft

Sled forward-
330 x 100ft (5 sets)

Wheelbarrow runs-
210 x 150ft
210 x 150ft
210 x 225ft

*Felt weak today and motivation was very low. I am having trouble heavy squatting and DLing in the same week. I need to put both of them on the same day and do dynamic work on monday or tuesday. I got my upper body right but the squats have really suffered.