The return of Superbilt

[superbilt]

Originally Posted by WorkoutMchne

The shed sounds awesome.

Thanks I am enjoying it. The house I bought is great, but with a finished basement and no garage so it was either use the shed or join a gym and that was not a hard decision lol.

[superbilt]

12/3/10 DL

Db snatch-
55x3
65x3
75x3

DL-
140x5
230x3
320x3
390x1
450x5

Farmers Picks-
230x3
330x3
410x3
510x3

HLR-
bw x 5 x 10

Sled drags in grass (way harder)
95x120ft
140x120ft

*I wanted to squat today but my body did not. Back to dling on friday and squatting on monday. Sled drags in the grass are way way harder than the road.

[superbilt]

12/5/10 Log 3s

Log-
55x5,5
107x5
137x5
172x3
197x3
219x5
152x5 (c+p each)

Axle Cleans-
110x3
160x3
180x3
200x3

Seated milt press-
105x10
110x10
115x10
120x10
125x10

Inverted row-
10
1 chain x 10
1 chain x 11

Lying tribar skullcrusher-
85x10
95x10
105x10
55x16

Db side laterals-
30x11
30x11

*decent day since I ate like crap yesterday, nobody's fault but my own. Since I stopped taking creatine 2 weeks ago since I ran out and did not order more I noticed I only looking leaner probably just water weight loss.

[superbilt]

12/6/10 ME Squat

Squat-
50x5
100x5
150x5
200x3
250x3
300x2
350x1
400x1 (add wraps + belt)
450x1
430x3 (10lb pr)

SLDL-
230x5
280x5
320x5
370x2
400x6 (pr)

DB Lunges-
bw x 8
20 x 8
20 x 8

RC paused situp-
10x10
20x10
25x10
35x10
35x10

Standing bb calf ss plate pinches-
140x15/25s x 25sec
150x15/25s x 25sec
160x15/25s x 35sec

Plate runs-
45 x 3 x 120ft

*Yay westside! Nothing like squatting in a freezing shed.

[superbilt]

12/8/10 Inc 1s

Inc Bench-
50x5
80x5
120x5
150x5
180x3
205x3
235x2
262x3
280x1

Cg Bench-
140x10
155x10
170x10
190x10

Db rows-
100x6
110x6
120x6
130x6
140x6

JM press/Db hammer curls-
150x10/50x10
160x10/60x10
170x12/65x10

Db rear laterals-
30x8
30x8
30x8

*OK day considering I was freezing through most of it. I thought my hands were going to get frozen to the barbell if I did to many reps lol.

[superbilt]

12/10/10 DE squat/events

SSq box squat-
205 x 8 x 2

Farmers Walks- (per hand)
165x60ft
185x60ft
205x60ft
225x60ft

Stone Trainer-
105x5
120x5
135x5

HLR-
11
11
11

GHR-
10
10
10

Woodchopper-
25x8
35x8

Sled forward in grass-
140x4x60ft

*Effective training day.

[superbilt]

12/12/10 DE Bench

DE Bench-
160x8x3

Rev band bench-(green)
230x5
280x5
320x5
370x5

Inverted row/High band chest pull-
bw x 11/g x 12
bw x 11/g x 12
bw x 11/g x 12

Oh tribar ext-
80x10
90x10
100x10

BB upright row-
100x10
110x10
115x10

*Benching went well today. Good speed and pain free.

[superbilt]

12/13/10 Squat Deload

Squat-
100x5
140x5
220x3
270x3
330x1

DE Deadlift-
325x6x1

Db Swing-
75x8
85x8

SSQ stepup-
115x8
135x8

Suitcase DL-
115x6
125x6

Ab wheel/Standing ab-
15/g x 15
16/g x 16

*Nothing much to report here. Deloads are boring.

[superbilt]

12/14/10 Axle Clean/Back 5s

Axle Clean-
70x5
110x5
135x3
155x3
175x5

Corner Rows-
140x5
230x5
270x5
300x12 (pr)

Seated lat band pd-
g x 15,15,15

DB rows-
120x10
130x10

BB shrugs-
280x20
290x20

*One of the best workouts in months. 300x12 was a huge PR and I could have done 15. Once I can do pullups again I will really start to make progress. I decided to go back to 5 days a week instead of 4 with each workout being shorter. I find I gain better on this type of schedule and lower volume.

[WorkoutMchne]

Originally Posted by superbilt

I decided to go back to 5 days a week instead of 4 with each workout being shorter. I find I gain better on this type of schedule and lower volume.

I agree, I think MOST (not all) of the time increasing frequency is a good idea. Also, how is training the shed working out for you so far? It sounds pretty awesome to me.