The return of Superbilt

[superbilt]

9/22/10 Bench 3s

Bench-
50x10
100x5
140x5
190x5
230x3
260x3
287x5

T-bar rows-
235x8
255x8
275x8

Inc Cg bench-
150+2chain x 10
160+2chain x 10
170+2chain x 8
170+2chain x 8

BB rows (underhand)
140x10
160x10
180x10
200x10

Handle pushups/Face pulls-
16/gx16
16/gx16
16/gx16

BTB bb wrist-
160x15
165x15
170x15

* Better than lately but not good enough.

[superbilt]

9/24/10 ME Lower

Deficit DL (3 inch)
140x5
230x3
300x3
360x1
410x1
460x1
485x1
510x2 (pr)
http://www.youtube.com/watch?v=IbRQMz139bU

SSQ box squat (14 inch)
155x3
205x3
245x3
285x3
325x3 (pr)

GHR-
10
1chain x 10
2 chain x 8

BB shrugs-
430x8
480x8
530x8

BB rollout-
65x10
70x10
70x13

Prowler-
230x150ft
230x150ft
230x100ft

*First time N.O.V. in a while. I needed a change so I brought one on with a vengence.

[superbilt]

9/26/10 DE Bench

DE Bench-
165x9x3

Axle (clean 1st)-
110x5
150x5
180x3
200x5

Pullups (ng)-
45x3
65x3
85x5 dropset bw x 7

Db bench (palms in)
80x10
85x10
90x10

Db rows-
100x6
120x6
140x10 (pr?)

Hammer bar curls-
130x8
140x8
150x8

Grippers-
200x8
200x9
200x10

*Good day today. Bar speed was good and felt strong.

[superbilt]

9/27/10 Squat 1s

Squat-
140x5,5
215x3
275x3
325x1
365x1
410x1 (belt + wrap)
410x1

SSQ box squat-14 inch
155x3
210x3
250x3
300x3
330x3 (pr)

Db swings-
105x6
110x6
115x6

Woodchoppers-
25x8
35x8
35x9

Donkey calf-
90x12
115x12
135x14

Power clean-
140x12

*Just the minimum reps today. My back was not ready to go any heavier.

[superbilt]

9/29/10 Bench 1s

Bench-
50x10
100x5
140x5
175x5
215x3
245x3
275x3
305x3
325x1

Inc CG Bench-
190x3
210x3
230x3
250x3
270x3

BB rows-
230x8
260x8
295x5
315x9

Pullups (wg)
11
12

Lying Tri bar ext (forehead)
90x10
95x10
100x8

Tribar front raise ss Band pull to upper chest-
50x12/gx15
50x12/gx15
gx20

BTB wrist-
165x15
170x15
175x15

*Can I borrow someones right shoulder for bench days. I have smoked 365 before but 325 hurt to do for a single.

[Commander]

Originally Posted by superbilt

*Can I borrow someones right shoulder for bench days. I have smoked 365 before but 325 hurt to do for a single.

Sure, you can borrow my pain free shoulder in exchange I get your stronger shoulder. I think I got the better end of the deal, you will be a wimp with my shoulder.

[superbilt]

Originally Posted by Commander

Sure, you can borrow my pain free shoulder in exchange I get your stronger shoulder. I think I got the better end of the deal, you will be a wimp with my shoulder.

LOL I would make that trade in a second. Because at least with a pain free shoulder I could make it stronger and make progress. Besides, your shoulder is not weak.

[superbilt]

10/1/10 DL/Back/Forearms

DL-
140x5,5
230x5
320x3
390x1
440x1
480x1 (pathetic)

Pullups (ng)
70x6
75x6

DB rows-
150x6
155x6

Pullups (wg)
14
12

BB shrugs-
550x6
555x6

BB wrist curl-
230x8
235x8

BTB wrist-
210x8
215x8

Gripper-
200x10

*Today was supposed to be a glorious day where I got my stiches out and I was fully recovered from surgery. But, of course that was not the case. Yesterday I started feeling pain there and it looked and felt infected which worried me because I was nervous I had another cyst. Well, the stiches came out today and I do have an infection and a small opening because the wound did not close. Now, I got to go to the frikken hospital everyday and get it packed until it heals which is so frustrating and annoying plus go see the doctor every week. The only good thing about this is that after the stiches were removed my pain has gone down big time and I have hope that maybe just maybe I can go on pain free. I don't care how long it takes for the wound to close as long as I can live pain free and never get these **** cysts again. So, needless to say I Had no strength or desire on the DL from stress and I was not recovered for it. Decided to go back to training each muscle once a week because I am having recovery problems and it seems to jumpstart my strength.

[superbilt]

10/3/10 Log 5s

Log-
55x8
107x5
127x5
147x5
172x5
197x9
http://www.youtube.com/watch?v=-InjVKh7RqY

Pullups-ng
35x5
45x5
60x9 (pr)

Log viper-
127x8
137x7
147x8 (pr)

Body row-
10
10
10

BTB dips/ hammer bar curls-
45x16/80x12
45x17/90x12
45x18/100x12

Db crucifix/band pull apart-
20x10sec/mini x 10
20x15sec/mini x 10

*9.5 Today was about attitude. About time I had some.

[superbilt]

10/4/10 Squat Deload Boringness

Squat-
140x5
210x5
250x3
270x3

Db swing-
115x6
115x7

GHR-
10
11

BB rollout ss ab pd-
80x11/gx12
80x12/9x15

Seated calf raises- nonstop adding weight
90x12/135x12/180x12/225x12/270x12/225x12/180x12/135x12/90x20+standing x 25

Snatch/sldl/row complex-
80x5/5/5 3rds

*Deloads are boring thats why I am staggering mine. On the 5s week for log/dl I am deloading on bench/squat to keep my mental sanity.