The return of Superbilt

[superbilt]

1/13/13 DE Log

Plyo Pushup- (3sec hold at bottom)
3
3

Log Press-
55x12
107x10
147x5
167+40lb chain x 8 x 3
http://www.youtube.com/watch?v=3peACGnTmc0

Inc Cg bench/pullup (ng)-
140x5/6
190x5/6
210x5/6
240x10 (pr)/6
10

BB curl-
90x8
100x8
110x10

BTB Dip/bandpullapart-
20/mx20
20/mx20
20/mx20

DB side laterals-
10x20
10x22

Pullup/Pushup/Crunch/box squat-
6/11/21/10 x 2

*Very effective day today. All goals were met and I felt strong. Operation Cyborg is back in full effect and I will be using plyometrics, powerlifting, strongman, olympic lifting, max effort, dynamic effort, bodybuilding work, body weight training and grip training to make a better me.

[Commander]

Originally Posted by superbilt

Operation Cyborg is back in full effect and I will be using plyometrics, powerlifting, strongman, olympic lifting, max effort, dynamic effort, bodybuilding work, body weight training and grip training to make a better me.

Ha, ha, sounds awesome. : )

[superbilt]

The goal is always to be more awesome.

1/14/13 Squat

Jump over bench-
3x2

Squat-
100x6
160x5
230x4
280x3
330x2
380x1 (belt)
430x1 (wraps)
480x1
410x5 (pr)
http://www.youtube.com/watch?v=0qZWl9XTU0I

Sandbag lift-
175x3
175x3
175x5

Sled backward (grass)-
275x50ft
320x50ft
365x50ft
390x50ft

BB rollout-
140x10
160x10
180x14 (pr) + hanging windshiled wiper- 6

Plate pinch-
90x15sec
90x25sec

Hang Clean/pushup/pullup/crunch/jj-
140x3/11/6/21/21 x 2 rds

*Felt pretty **** good today. I need to continue the momentum.

[superbilt]

1/16/13 Log (262tm)

Log- (bpa between all sets mx11)
55x10
107x10
147x5
182x3
209x3
237x3
279x clean only
257x1
237x4
237x3
179x10

Db row-
120x8
140x6
100x16

CG Bench-
140x10
160x10
180x10
200x12

Oh bb ext-
90x12
100x12
100x12

Db hammer curl-
25x20
25x21

Hang Snatch/Pushup/Pullup/Crunch/JJ-
100x3/11/6/21/21 x 2rds

*Everything went well except the log clean on 279 took too much energy otherwise I would have pressed it but I got out of position. No big deal.

[superbilt]

1/18/13 DL (530tm) 1s

Jump onto bench-
4 block x 3,3,3

DL-
140x6
230x4
320x3
400x2 (double oh)
460x2 (add belt)
505x3
525x1
http://www.youtube.com/watch?v=ZCOKzL-akGg

18 inch dl-
320x5
340x5
360x5
380x5 (straps)
400x5

HLR-
11
11
11
11
11

Farmers Walks (drop and repick at midpoint)-
165s x 140ft
175s x 140ft
175s x 140ft

Plate pickup/pushup/pullup/crunch/run-
45x5/12/7/22/140ft x 2

*about as good as it gets in a cold shed on a freezing day. DL felt real good. First time in awhile for farmers walks. A few hours after I went to my mom's house and got one of my atlas stones so now I can practice with it. Man that thing is heavy when you have not touched one in a few years.

[superbilt]

1/20/13 Inc 282 tm (1s)

Plyo pushup-
bw x 3
bw x 3

Inc Bench/Pullup (ng)-
100x10/7
140x5/7
170x5/7
210x5/7
240x3/7
270x5/11

Log strict press/band pullapart-
107x10/mx12
117x10/mx12
127x10/mx12
137x10/mx12

BB curl-
100x8
110x8
110x10

BTB dip-
21
21
21

Side lateral-
10x21
10x23

Pullup/pushup/crunch/box squat-
7/12//22/11 x 2

Stone lift- practice
210x1
210x1
210x1

*Pretty decent effort today. I tried to lift the stone with just chalk but it kept slipping. I used some stickum and waalaa I blasted it off the ground to lap and then exploded it as high as possible. I was reminded of how much cleaning stickum or tacky off of myself sucks lol. Still it was a huge confindence boost to lift the stone. Unfortunately it is not a perfect atlas stone and it is way to smooth (which makes it harder to lift) and not perfectly round on one side. I shold have used a better type of concrete when I made it.


1/21/13 Squat days 1s (450tm)

Jump over bench-
3x2

Squat-
110x6
160x5
230x4
280x3
335x3 (belt)
380x2
427x3 (wraps)
460x1
280x3x3 (paused)

GHR-
bw x 5 x 10

BB rollout-
150x10
160x10
170x10
180x15

Hang Clean-
150x3
150x3
150x3

Stones-
210x1+3 ext
210x2 (failed to extend on 3rd)
210x2 (failed to extend on 3rd)

Pushup/pullup/crunch/jj-
12/7/22/22 x 2

*It was a very cold day and warming up sucked. Squats were decent but not my best. Stones went ok but not bad considering it is 2 days in a row. First time using athletic tape on forearms and I liked it until it came time to rip it off. When I remind myself to keep my arms straight and squeeze I am a lot more successful on the stone. I have the strength and power just need to work on the technique.

[superbilt]

1/23/13 Bench Deload suckness

Plate toss-
10x6

Bench- (bpa x 11 between sets)
100x10
150x8
200x5
230x4
260x3
290x1
230x10

Inc cg-
140x12
145x12
145x13

BB chest supp row-
110x12
110x12
110x15

Db hammer curls (100rep)-
10x50+30+20

Crunch-
50+25+25

*it was 18 degrees outside today and the shed wasn't much colder. I could never get warm enough no matter what I did. I did jumping jacks and run in place between sets to try and get warm didn't matter. I was due for a deload anyway.

[superbilt]

1/25/13 DL day

Jump onto bench-
4 block x 3,3
5 block x 3 (pr)

DL (deload)-
140x6
230x4
320x3
370x1,1,1
18 inch dl-
430x3
480x3

Farmers DL-(weight per hand)
115x5
205x3
255x3
295x3
315x2 (belt)
345x2 (pr)
http://www.youtube.com/watch?v=pawOyqo26TY

SSQ gm-
155x8
155x8
155x9

Dragon flag-
12
12
12

Hang Snatch-
100x3
110x3
120x3

Pushup.pullup.crunch.jj-
12/7/22/22

*Was meant to be an easy deload day. Then I decided to do something cool and hit a PR on farmers dl.

[superbilt]

1/27/13 Log 3/5/1 (262tm)

Plyo pushup-
2x3

Log-
55x10,10
107x6
147x5
184x3
209x3
237x3 (belt)
252x1
252x1
197x8 (switch to olympic shoe)

Pullup (ng)/seated bb oh-
8/120x10
8/125x10
8/130x10
8/135x10
10/140x10

Db side laterals-
10s x 30
10s x 23
10s x 22

Log curl-
55x12
75x12
80x12

Pullup/pushup/crunch/box squat-
7/12/22/11 x 2

*Pretty good today. I am working some singles in to get ready for a big attempt. The second 252 x 1 was stupid easy. I switched to olypmic shoes for the 197x8 because I was slipping with th chucks. Next week I will give the O shoes a try and see if I am more stable.

[superbilt]

1/28/13 Squat 3/5/1 3s 455tm

Jump over bench-
3x2

Hang clean-
100x3
120x3
140x3,3,3

Squat-
140x6,5
200x4
255x3
320x3,3
365x2 (belt)
410x4 (wraps)
445x1,1
280x3 (paused)

RDL-
200x5 (warmup)
200x12,12,12

BB rollout-
150x11
160x11
170x11,14

Sprint-
6x70ft

Pullup/pushup/crunch/jj-
7/12/22/22

*Solid performance today. Mother nature ruined my plans on stone lifting and prolwer pushing but I nailed my squats and everything felt good.