The return of Superbilt

[superbilt]

11/18/12 DE Log/bb work

Log-
55x10
107x6
152+40lb chain x 4 x 3
157+40lb chain x 4 x 3
https://www.youtube.com/watch?v=HtZ2pl0IAzc

Bench/band pullapart-
165x5/mx10
195x16/mx35

Db press-
65x15
70x16

Pullups Wg-
11
11

Chest supp row-
120x15
130x13

Jm Press/bb curl-
120x12/100x8
130x12/100x10

Tribar oh/tribar curl-
60x22/60x16

Crunch (plate behind head feet up)
10x20
25x20

Plyo incline pushup into punch combo-
5
5

Plyo pullup-
2x3

*This Type of training was made for me. I think this will help me get stronger and more powerfull.

[superbilt]

11/19/12 ME Lower

Jump over bench-
3x2

SSQ squat-
65x5
115x5
155x5
205x3
245x3
285x2
315x1 (belt)
340x1
360x1
380x1(pr)
390xwalkout and 10sec hold
225x5

Sumo SLDL-
140x3
230x3
280x3
330x3

DB Swing-
75x8
85x9

Stepup-
25x12
25x15

HLR-
12
15

Db side bend-
150x6
150x8

Sled forward (rope between legs)-
95x4x70ft (10 sec rest)

*Pretty happy with today's performance. I have never maxed on the ssq before and it is tough. The bar basically tries to crush you into an accordian and you have to fight hard to avoid that. Atleast that is the way I see it.

[Commander]

Never heard of a sumo SLDL. Some interesting stuff going on in this log.

[superbilt]

Originally Posted by Commander

Never heard of a sumo SLDL. Some interesting stuff going on in this log.

They really suck lol. I have not really done anything sumo or widestance in a long time and my hips are weak from neglect.

[superbilt]

11/21/12 Bench (335tm) 5s

Plyo pushup-
2x3

Bench-
100x10
140x8
190x5
215x5
250x5
285x5

Axle oh-
110x8
130x5
150x10+2

Pullups (ng)-
8
5
15+4+4 (23)

Inverted row-
10
10

Pushup/mini band pullapart-
15/mx15
30/mx30

Db hammer-
50x8
60x12 (pr?)

Plank-
40sec
60sec

Plate walk-
45x3x140ft

*A bunch of randomness today. I need to find a bench setup that works for me. I had zero leg drive today.

[superbilt]

11/23/12 DL program week 1

Bench Jump (high bench)-
3x2

DL-
140x5
230x3
300x3
350x2
400x2
450x3 (belt)

DL- (60%)(60 sec rest between sets)
360x3
360x3
360x3
360x3
360x3
360x3

3 inch Def DL-(70%)
420x1
420x1
420x1
420x1
420x1
420x1

BB row-
230x8
240x8
250x8

DB shrug (2 sec hold at top)
70x12
80x12
85x12

Pullup (ng)-
10
10
10

GHR-
6
20lb chain x 6
20lb chain x 6

HLR-
12
15

*I started a new DL program in hopes of reaching the 600lb club. So far so good.

[superbilt]

11/25/12 Log (252tm) 5s

Log-
55x12
107x6
147x5
167x5
192x5
214x8

BB strict press-
140x8
160x6
160x9

Tribar nosebreaker-
90x8
100x8
110x8

BTB Dip-
12
20lbx12
40lbx15

Face pulls-
gx15
gx15
gx15
gx15

Crunch/plate crucifix-
10x20/10sx15sec
10x20/10sx15sec
10x21/10sx25sec

Elliptical-8mins

*Pretty good today.

[superbilt]

11/26/12 Axle (225tm)/Squats (440tm) 5s

Axle Cleans-
110x3
150x3
170x3
190x5

Squat-
140x5
230x3
285x3
330x2
375x6 (belt/wraps)
https://www.youtube.com/watch?v=8FRrFOlD_xA

Pause Squats (2 sec)-
300x3
310x3
320x3

BB rollout-
150x8
160x8
170x8

Farmers suitcase dl-
165x6
175x6

Sled (backward)-
230x4x55ft

*Cleans squats felt good today.

[superbilt]

11/28/12 Bench (335tm) 3s

5mins elliptical

Plyo Pushup-
2x3

Bench-
100x10
100x5
140x5
190x5
235x3
270x3
300x5

Band pullapart- (between all bench)
mx11x10

Cg bench-
230x5
240x5
250x5

WG bench-
200x8
205x8

Db hammer curls-
40x5x10

Plank/Plate carry/neck-
45s/45x140ft/10x20 x 3sets

*Working on bench technique to get it moving.

[superbilt]

11/30/12 DL week 2

Bench Jump (high)-
3x2

DL-
140x5
230x3
300x3
370x2
430x2
480x3 (belt)

DL (60 seconds rest)
360x6
360x5
360x4
360x3

Deficit DL (3 inch)-
450x5x1

BB row-
240x7
250x7
260x7

DB shrug (2 sec hold at top)-
85x12
85x12
85x12

Pullups (ng)-
10x7
20x7
30x7

GHR-
20lb chain x 6
40lb chain x 6
40lb chain x 6

HLR-
13
16

*Pretty good today. DL strength off the floor is improving. I thought the deficit DL might be a problem but they went well. Only thing I was off on was my rep work on the DL. It was supposed to be 3x8 with 60 seconds rest but my back was not having it.