The return of Superbilt

[superbilt]

3/13/13 Bench (325tm) 5s week 1 bbb challenge

1) Bench- miniband pullapart x 10 between all sets
50x15
100x10
140x5
180x5
210x5
242x5
275x7

2a) Strict press-
105x10
105x10
105x10
105x10 (fat gripz)
105x10 (fat gripz)

2b) db row-
100x10
100x10
100x10
100x10
100x10

3a) bb curl-
90x10
95x10
95x10

3b) handle pushup-
15
15
15

4) db clean-
10x15
10x15
10x15

*Bench set up is improving but I still need to get tighter. Everything else was cake.

[superbilt]

3/15/13 DL (530tm) 5s week 1 day 4

Snatch-
70x3x3

DL-
140x5
230x5
300x3
350x5
400x2
450x7 (pr?)
http://www.youtube.com/watch?v=O-wobngBpcY

Squat (high bar, olympic shoe)-
200x8
200x8
200x8
200x8
200x8

HLR-
10
10
10
10
10

Prowler- (15 sec rest)
140x6x60ft

Lunge/Pullup/Pushup/FK-
3/3/3/3 x 3rds

*If carbs are the devil then why have bodybuilders enjoyed them for many years?

[Commander]

Curious as to your post about carbs...

[superbilt]

Originally Posted by Commander

Curious as to your post about carbs...

The new trend in the fitness industry is to avoid carbs. Carbs give us energy and we need them to gain size and strength. Very few have ever gotten big and strong on a low carb diet. I think carb backloading and all that other garbage has gotten popular because big and strong guys (most of them are also fat) have popularized it and books can be written which equals money. But bodybuilders, strongman, powerlifters, football players, etc have always used carbs to fuel up and get bigger and stronger.

[superbilt]

3/17/13 Log (254tm) 3s BBB challenge wave 1 week 2

Plyo pushup/plyo pullup-
3/3
3/3

1)Log-
55x12
107x6
147x5
177x3
202x3
229x5

2a) pullups (wg)-
10
10
10
9
7
6

2b)- Bench (m,m,w,w,c)
165x10
165x10
165x10
165x10
165x10

3a) hammer bar curl-
85x10
90x10
95x10

3b) Band pushdown (db)-
gx16
gx17
gx18

4) Facepull (db)-
gx14
gx14
gx14
gx14

*Good news is I was not that sore from Friday. Bad news is I started to get a cold yesterday and was feeling fatigued during this one.

[Commander]

Originally Posted by superbilt

The new trend in the fitness industry is to avoid carbs. Carbs give us energy and we need them to gain size and strength. Very few have ever gotten big and strong on a low carb diet. I think carb backloading and all that other garbage has gotten popular because big and strong guys (most of them are also fat) have popularized it and books can be written which equals money. But bodybuilders, strongman, powerlifters, football players, etc have always used carbs to fuel up and get bigger and stronger.

Dumb trend, lol. I love me some carbs. : )

Your last sentence hits the nail on the head.

[superbilt]

3/18/13 Squat (450tm) 3s

Axle clean-
110x5
150x3
170x3
190x3

Squat-
140x5
200x3
260x3
315x3
360x3
405x3 (belt/wraps)

2 inch def dl-
235x8
235x8
235x8
235x8
235x10

Ab rollout-
12
12
12
12
12

Seated knee outs/calf-
mx12/20 x 3 nonstop

*Ok but nothing special. **** cold.

[superbilt]

3/20/13 Bench 3s (325tm)

1)Bench-
50x12
100x10
140x6
190x5
230x3
262x3
292x6

2a) DB row-
105x10
105x10
105x10
105x10
105x11

2b) Strict press-
110x10
110x10
110x10
110x10
110x10

3a) BB curl-
100x10
100x10
100x11

3b) Handle pushup-
16
16
16

4)DB clean-
10s x 16
10s x 16
10s x 16

*Everything felt good today dispite being tired from a cold.

[superbilt]

3/22/13 DE Lower

Snatch-
80x3x3

Box squat-
140x3,3,3
190x2,2
230x8x2

Sumo DL-
250x4x1
270x3x1
270x2x2

Sled backward-
185x50ft
230x50ft
230x50ft
255x50ft

GHR-
10
20lb x 10
20lb x 10
20lb x 12

HLR-
12
12
12

Seated ab twist-
10x12
10x13
20x12

BTB hold-
230x15se
250x15sec
270x15sec

*I was planning on Deadlifts today but was not feeling it. I think the deads 2x a week for reps is not working well. Adapt and overcome.

[superbilt]

3/24/13 Log (254tm) 1s

Plyo pushup-
3
3

Log-
55x12
107x8
147x5
192x3
217x2
242x3

Speed Bench-
170x8x3

Pullup (ng)-
6
6
25x5x5

Band pd(db)/Db hammer curls-
gx15/40x10
gx15/40x10
gx15/40x11
gx16/40x12

Facepull (db)-
gx15
gx15
gx15
gx15

*Decent.