The return of Superbilt

[superbilt]

10/26/11 Bench 5s

Plate chest throw-
10x4

Bench-
50x10
100x8
140x5
190x5
230x5
265x5
295x5

CG Bench/Bandpullapart-
160x10/mx15
165x10/mx15
170x10/mx15
175x10/mx15
180x11/mx15

Db row-
110x10
115x10
120x10
125x10
125x10

Db hammer curl/kneeling oh tri ext-
50x10/70x12
50x10/70x12
55x10/80x12
55x10/80x12

Clean+press/bbrow/pushup-(30 sec rest)
100x5/5/bw x 5 x 3rds

*Pretty good today. I am getting stronger.

[superbilt]

10/28/11 Dl 5s

Box jump-
3

DL-
140x5
230x4
340x5
400x3
450x6 (belt)

Speed DL-
230+purple band x 3x3

SSQ gm-
135x10
140x10
145x10
150x10

HLR-
12
12
13
13

Farmers walks-
165sx70ft
165sx70ft
185sx70ft
185sx70ft

Plank-
2chain x 60sec
2chain x 6osec

[superbilt]

10/30/11 Log 5s

Plate soccer throw-
10x4

Log-
55x8
107x5
147x5
172x5
197x5
222x7

Pullups- ng
bw x 5
40x5x5

Strict bb oh/face pull-
120x10/gx15
125x10/gx16
130x10/gx17
135x10/gx17
135x10/gx17

Dips- btb
45x12
55x12
70x12

Db preacher curl-
30x10
30x10
30x12

Snatch/ab pd- (15 sec rest-
110x3/gx10 x 4rds

*Solid effort today. I am building the machine. Progress on strength/power/endurance/conditioning is going well.

[superbilt]

10/31/11 Squat 3s

Squat-
140x5
190x5
260x3
310x2
355x2
400x3 (belt + wraps)

SSQ box sq-
155x5
160x5
165x5
170x5
175x5

GHR-
bw x 5 x 10

BB rollout/SSq calf-
120+2 chain x 10/245x12
125+2 chain x 10/255x12
130+2 chain x 10/265x12
135+2 chain x 11/275x13

Hang Clean/Seated plate twist-
100x16/10x20

*Got to train early today in the cold shed yay. Not gonna lie squatting in a cold shed sucks big time. It is hard to get warmed up enough. I always get crazy ideas for finishers as I train so I decided to see how many hang clean reps I could get with 100lbs and 16 was good enough lol. I went to the Eagles destroying the Cowgirls game last night which was fun.

[superbilt]

11/1/11 Back 3s

BB row-
140x10
140x8
210x6
260x3
290x3
320x6
325x6

Pullups (ng)-
45x5
45x5
45x5

Db row-
140x6
160x6
110x20 (pr)

Rack pullup (wg)-
12
13

BB shrugs/neck-
410x8/10x20
460x8/10x20

BTB shrug/face pull-
320x12/gx15
340x12/gx17

Sandbag run-
25x140ftx3

*Fairly good back day today.

[Commander]

You don't typically do a pure back day do you?

[superbilt]

Originally Posted by Commander

You don't typically do a pure back day do you?

Nope, but in the past I have gotten stronger on my DL and Bench when I do. So I thought I would try it out for a little bit. Plus I got the OK from my wife to lift 5 days a week because she is going to gymnastics again lol. I kind of missed hammering a muscle 1x a week like I used to anyway.

[Commander]

Originally Posted by superbilt

Nope, but in the past I have gotten stronger on my DL and Bench when I do. So I thought I would try it out for a little bit. Plus I got the OK from my wife to lift 5 days a week because she is going to gymnastics again lol. I kind of missed hammering a muscle 1x a week like I used to anyway.

Makes sense.

Plus, I like the "OK from the wife. Good family man, that's important.

[superbilt]

Originally Posted by Commander

Makes sense.

Plus, I like the "OK from the wife. Good family man, that's important.

Commander, I gotta make quality time because we both work plenty. That Back day is probably going to become a conditioning day. Did not like the effect it had on my bench day.

[superbilt]

11/3/11 Bench 3s

Plate chest throw-
10x5

Bench-
50x10
100x5
140x5
180x5
210x3
245x3
280x3
310x4 (failed on 5th rep)

Tbar row-
225x6
270x6
315x8+4+4 (16)

Inc bench-
190x6
210x6
230x7+2+2 (11)

Rack pullup (wg)-
8
1 chain x 8
1 chain x 10+4+4 (18)

Cg floor press-
190x6
210x6
230x8

Db hamme curl-
50x6
55x6
60x10+3+3 (16)

Jumping jacks/shadow box combo-
25/10 x 4rd nonstop

*On my 5th rep at 310 I blew a gasket and failed and got the biggest headache. Not sure what happened because my best set is 310x7 so 5 is not too hard. After that motivation went down.