The return of Superbilt

[bigbear6708]

Originally Posted by Commander

Makes sense.

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

Thats why I lift first thing in the morning..whole family is still asleep! but i do have to get the "ok" if for some reason I will have to lift later in the day.

[superbilt]

Originally Posted by bigbear6708

Thats why I lift first thing in the morning..whole family is still asleep! but i do have to get the "ok" if for some reason I will have to lift later in the day.

I lift in the morning on Sundays but there is no way I am waking up to lift at 6:30am on M/W/F lol. There was a time I lifted at 5am and those days are over lol.

[superbilt]

11/4/11 DL 3s

Box jump-
4

DL-
140x5
250x3
320x3
370x2
430x2
480x4 (belt)

DL against band-
250+purple x 3 x 3

SSq gm-
140x10
145x10
150x10
155x10

HLR-
13
13
13
13

Farmers walk/plank-
185s x 70ft/2 chain x 60sec
185s x 70ft/2 chain x 60sec
205s x 70ft/2 chain x 60sec
205s x 70ft

*No complaints today. Pretty solid effort. My DL is starting to gather momentum. DLing against bands seems effective because it forces me to pull hard and fast and makes the lockout a challenge.

[superbilt]

11/6/11 Log 3s

Plate soccer throw-
10x4

Log-
55x8
107x5
137x5
157x3
187x3
212x3
237x5 (ties pr)

Pullups (ng)-
5
45x5x5

Strict bb oh/Pullups (wg dead hang)-
125x10/bw x 5
135x10/bw x 5
145x10/bw x 5
155x8/bw x 5

BTB dips/face pull-
55x12/gx16
70x12/gx16
90x15/gx17

Db preacher curl-
35x10
35x10
35x11

Hang snatch/bb cg pushup/gripper-(15 sec rest)
110x3/bw x 6/200x5 x 3rds

*Good day. Keep moving forward.

[superbilt]

11/7/11 Squat 1s

Jump over bench-
2x3

Squat-
100x3
140x5
230x3
290x3
335x1
380x1 (add belt)
425x2 (add wraps)
455x1
490x1
525x1 (5lb pr)
http://www.youtube.com/watch?v=ipW30...ature=youtu.be

Squat (olympic shoes)-
230x5
240x5
250x5

GHR-
bw x 5 x 11

BB rollout/SSq calf-
125+2chain x 10/265x12
130+2chain x 10/285x12
135+2chain x 10/305x14
140+2chain x 11

Power clean/full contact twist/kneeling ab pd-
140x12/25x10/gx15

*Good day. Must have been the apple pie I ate yesterday.

[superbilt]

11/9/11 Bench 1s

Plate chest throw-
10x4

Bench-
50x6
100x5
140x5
190x5
230x3
265x3
295x3
327x2
350x1
370x5 sec hold
http://youtu.be/PINSzNeRY0o

Inc cg-
210x6
225x6
240x6

Db row-
125x6
145x6
165x4
115x20 (pr)

Kneeling oh ext/db hammer curls-
80x12/50x10
90x12/55x10
100x12/60x10

Db shrugs-
60x15
60x16
60x19

Clean and press/bb row/bb pushup/face pull/band pd/sprint complex-
100x5/100x5/bw x 5/gx5/gx5/140 feet x 3 rds

*Pretty good today. Benching felt fairly easy. I was gonna take a shot at 370 but I felt off after I unracked it so I just did a hold.

[superbilt]

11/11/11 ME DL-

DL- worked up to 505x2

18 inch DL-
320x3
410x1
480x1
550x1 (add straps belt)
600x1
650x1 (pr)
http://www.youtube.com/watch?v=54OfQM-JH0o

SSQ squat-
155x5
205x5
245x5
295x5

DB swings-
75x8
85x8
95x8

HLR-
13
14
15

Db side bend-
130x6
140x8
150x8

Prowler- (10 sec rest)
140x3x100ft

*Well this started out as my 1s day for DL but it was feeling crappy. I worked up to 505x2 and then got annoyed and switched to 18 inch DL and hit a pr. I think the heavy DLing from the floor week after week has caught up and I needed a change anyway.

[superbilt]

11/13/11 Log

Log-
55x5
107x5
147x5
172x3
197x3
222x1 (add belt)
247x1
264x1
282x0 (made clean missed press grr)
257x3 (pr)
202x8

Pullups (ng)-
5
50x5x5

Cg floor press/Wg pullups (dead hang)-
160x8/bw x 6
190x8/bw x 6
220x8/bw x 6
240x8/bw x 6

BTB Dips/Kneeling pd to chest-
70x15/gx16
70x15/gx16
80x17/gx16
gx17

Hang snatch (10 sec rest)-
100x5/4/3/2/1

*Other than the miss at 282 on the log things went well. The clean took too much out of me and I hesitated on the press. My lower back was still sore from friday which did not help.

[superbilt]

11/14/11 Squat 5s (wave 2)

Axle Clean-
110x3
140x3
160x3
180x3

Squat-
140x5
200x3
250x3
300x2
345x1
385x5 (belt + wraps)
300x3 (paused)
305x3 (paused)
http://www.youtube.com/watch?v=Dqctf3U0Ct4

RDL-
190x8
210x8

BB rollout-
140x10
140x10

Full contact twist-
25x10
25x11

Sled backward (grass)-
185x50ft
210x50ft

*Decent day for being sore in every upper body muscle + back. I was supposed to deload but I hate that so I backed off on the assitance work. I noticed my heels came off the ground a little on my squats in the video. I did not notice that when I squatted. Definately have to fix that.

[superbilt]

11/16/11 Bench (350 tm) 5s

Bench-
50x10
100x5
140x5
190x5
230x5
265x3
297x5

Cg floor press-
190x5
220x5
240x5
255x5

Db rows-
100x10
105x10
110x10
115x11

DB hammer curls- (30 sec rest between sets)
50x5x6

Seated band row (chest)-
gx15
gx15
gx15
gx16

Squats-(practice form)
140x8x2

*Decent day today. My elbows were bothering me so I did more pulling than pushing. I think doing the floor presses on my log press day was a bad idea and took away from today so I have done back to doing my horizontal pressing on bench day and vertical on log day. I am trying out some new ideas this wave to keep things fresh.