The return of Superbilt

[superbilt]

5/8/11 ME OH

Log c+p-
55x5
107x5
132x5
157x5
187x3
212x2
237x1
257xalmost
262x1 (10lb pr)
207x6
http://www.youtube.com/watch?v=0tjIM_tJniA

BB rows-
140x5
210x5
280x5 (add straps)
320x5
350x5

Db bench (palms in)-
85x8
90x8
90x10

Floor db ext-
50x12
50+mini x 12
50+mini x 12

Lying rear delt db raises-
20x8
20x8
20x8

*I missed 257 at the lockout and just about blacked out. Then I got angry added 5lbs (262) and smashed it.

[superbilt]

5/9/11 Squat 3s 3/5/1

Seated box jumps-
3x3

Squats-
140x5
220x5
280x3
320x2
355x1
390x3 (Belt + wraps)
430x1
435x1

Sandbag lift-
175x3
175x3
175x3

GHR-
10
10
10

BB rollout-
135x10
145x10
155x10

Sled backward (grass)-
140 x 8 x 50ft (10 sec rest after set)

*Kinda beaten up from the log the day before but still managed the minimum. My new program is going to incorporate 3/5/1 with some conjugate stuff and strongman. I am going to do some dynamic effort type lift at the start of everyday.

[superbilt]

5/11/11 Bench 3s

Cg Bench-
50x10
100x5
140x5
165x5
195x3
230x3
260x3
290x3
305x1
310x1

T-bar rows-
135x5
180x5
225x5
250x5
270x9

Db floor press-
50x12
60x12
65x12

Db hammer curl-
60x8
65x8
65x9

Band pushdown/Band lat pd
gx17/gx17
gx17/gx17
gx17/gx17

Prowler-95x5x50ft

*Started out doing inclines made no difference on my shoulder so I just benched.

[superbilt]

5/13/11 DLs

Db snatch (thick db)-
55x3
65x3
75x3

DL-
140x5
230x5
330x3
385x2
435x7

Deficit dl- 2 inch-
250x8
255x8
260x8
260x8

Lying leg raise-
15x10
15x10
15x10
15x10
15x10

Farmers Walks-
330x60ft
330x60ft
370x120ft

*DLs felt pretty good today. Hoping more volume can help improve my DL.

[superbilt]

5/15/11 Log (242 tm) 5s

1) Log-
55x8
107x6
132x5
157x5
182x5
207x8

2a)Pullups-
bw x 10
bw x 10
bw x 10
bw x 10
1 chain x 7

2b)strict bb milt-
110x10
115x10
120x10
125x10
130x10

3) cali ext-
80x12
90x12
95x10

4a) Hammer bar curl-
100x10
110x10
120x10

4b) Chest band row-
g x 15
g x 15
g x 20

*All done in 45 minutes. Fast paced and good volume.

[superbilt]

5/16/11 Squat 5s

Axle Clean-
90x3
130x3
160x3
182x3

Squat-
140x5
190x5
240x5
285x3
325x1
365x6 (Belt + wraps)

SSq squat-
155x8
165x8
175x8
185x8

GHR-
10
10
10
10

BB rollout-
120x10
130x10
140x10
150x10
160x10

Sled backwards (wet grass)-
150x8x50ft (10 sec rest max)

*Squatting lack awesomeness today. My back was sore from yesterday which seemed to effect my squats. The ssq squat likes try to crush me like an accordian which makes it much harder than bb squats.

[superbilt]

5/18/11 Bench 5s

Bench-
50x10
100x5
140x5
180x5
215x5
245x5
277x7

CG Bench-
150x10
160x10
170x10
180x10
190x10

T-bar rows-
205x10
215x10
225x10
235x10
245x10

Elbows out ext-
50x12
55x12
55x12

Pushdowns ss band pullaparts-
gx20/mini x 15
gx20/mini x 16

Prowler-
140x4x80ft (10 sec rest between)

*Nothing like delaying the start of your workout like when you come home and your house smells awful and see your puppy diarrhead all over. I would say poor puppy but it was like poor me for having to clean it. Benching felt a little better today. After my main sets I made a small adjustment to my setup which made benching feel much more stable.

[Commander]

Originally Posted by superbilt

*Nothing like delaying the start of your workout like when you come home and your house smells awful and see your puppy diarrhead all over. I would say poor puppy but it was like poor me for having to clean it. Benching felt a little better today. After my main sets I made a small adjustment to my setup which made benching feel much more stable.

Once you have this puppy house trained, you will be ready for children. Trust me, I've done both, and puppies are almost as much work as a newborn!

[superbilt]

Originally Posted by Commander

Once you have this puppy house trained, you will be ready for children. Trust me, I've done both, and puppies are almost as much work as a newborn!

I am in no rush for children lol. I will stick to the puppy at this time lol. She is pretty closed to house trained, but she had some poop problems from this bacon looking treat she got from her training classes.

[superbilt]

5/20/11 ME Lower

DL-
140x5
230x3
320x2
390x1
440x1
490x1 (loose belt)
Add reverse green bands-
535x1
570x1 (pr)
590x0
520x2

SSQ squat- (deep.. for me)
155x5
205x5
245x2
295x5

GHR-
10
12
1chain x 10

Lying db leg raise-
15x10
20x10
25x8

BTB bb hold/plank (alt 1 arm 1 leg)-
320x12sec/2 chain x 40sec
330x12sec/2 chain x 45sec
340x14sec/2 chain x 60sec

Sled backwards- (10 sec rest in between)
165x6x50ft

*Not bad today. I would have like to have done 570 dl without reverse bands but a Pr is a Pr. I have switched to a conjugate template to give more variety and deal with more singles. I am hoping the world does not end tommorow because I am motivated to hit some more PRs lol.