The return of Superbilt - Page 114

superbilt · #**1131** 02-05-2009, 09:10 PM

2/4/09 Power clean
Axle power cleans-
97x5
107x3
137x5
157x5
177x7 (pr)
Bb rows-
245x6
265x6
285x7 (pr)
Pullups-
10x8
15x8
20x9
db row-
105x10
115x12
hammer bar curls-
130x6
150x6
170x6
Seated db curls-
50x10
55x10 (pr)
face pulls-
green x 15,20

superbilt · #**1132** 02-05-2009, 09:14 PM

2/5/09 Bench

Bench-
95x5
135x5,5
185x5
230x3
250x3
270x6 (i wanted 7)

Inc bench (cg)
175x8
185x8
190x6

Oh bb ext-
115x8
125x8
135x8

Tate presses-
50x12
55x12
55x15 (pr)

Band pushdowns-
green x 20,20

*right front delt/upper peck hurt today when benching mostly at the top of the lift and I wasn't able to deliver full force into the bar. Hopefully it is better next week and I will spend more time warming up the area.

superbilt · #**1133** 02-06-2009, 09:58 PM

2/6/09 ME SQ/DL
Concentric half squat 11 hole-
135x5
225x5
315x3
365x2
405x1
445x1
475x1
505x1
535x1 (belt)
555x1 (pr)
575x0 (went too forward)
505x1
Snatch DL-
225x3
315x3
365x1
365x3
405x3
415x3
Db snatch- (thick)
65x5
70x5
75x5
Gluteham ss bridges-
bw x 8/10
bw x 8/10
bw x 8/10
Ab wheel ss standing plate twist-
12/ 25x10
12/ 35x10
12/ 45x10

*sad day. Motivation was low.

superbilt · #**1134** 02-07-2009, 07:34 PM

2/7/09 ME Snatch

Snatch-
65x3
95x3
115x3
135x3
145x3

SSQ Zerchers- (3hole)
155x5
205x5
245x5 (pr)

Sled torture- (30 secs between each pull)
Sled pull backwards- 275x150ft
Sled row backwards- 275x150ft
Sled pull forwards- 275x150ft
*repeat
Sled pull backwards- 185x150ft
Sled pull forwards- 185x150ft

Jog/walk 1 mile

* the sled torture was just that. My heart rate was near the max and my legs were on fire. My legs were saying no my head was saying stop and my heart was saying do it never quit.

superbilt · #**1135** 02-08-2009, 07:50 PM

2/8/09 ME OH/DE DL

Tribar oh press (clean 1st)
80x8
120x5
150x5
180x5
205x5 (pr)
180x7 (pr)

DE DL-
275 8x1

Inc Cg bench-
185x8
190x7
195x6
155x9

T- bar rows-
205x8
225x8
250x8
225x10

Db lying triceps- (1 min rest)
60x12,12,12

Db hammer curls- (1 min rest)
60x10,10,10

* pretty good today. Locking out those reps on the tri-bar is pretty difficult sinch the grip is only 8 inch apart.

superbilt · #**1136** 02-12-2009, 12:09 AM

2/9/09 ME Clean/Squat

Axle clean-
67x5
107x3
137x3
167x3
187x4 (pr)

Squat-
135x5
225x3
275x3
315x3
345x1
370x3

Stone trainer-
130x3
155x3
180x3

Lying leg raise ss plank 1 arm feet on bench-
15x12/3osec
20x11/30sec
20x10/30sec

Plyo box jumps ss bb static hold-
3/315x15sec
3/335x15sec
3/365x20sec

superbilt · #**1137** 02-12-2009, 12:15 AM

2/11/09 ME Bench
De bench-
135+minis 5x3
Db bench- (thick db)
75s x 10
85s x 10
95s x 10
Pullups- (30sec rest)
25 10x3 (thats 10 sets of 3)
Floor press lockouts-
225x8
245x8
260x8
Seated db curls-
50s x 10
50s x 9
50s x 8
Plate front raises-
35x12
35x12

* Got a promotion at work and been so frikken busy with so much responsibility feel like a person who can't swin thrown into the ocean but somehow I found a buoy and I am surviving lol. No really I barely got any training and now I am the boss because of an unfortunate tragedy. I just have to adapt and overcome. these training sessions help a ton it is like therapy. today kind of sucked because I meant to bench after de benching ut my right front delt/upper pec hurt like hell with only 255. I need to take some time off from benching and hope it gets better with rest.

superbilt · #**1138** 02-12-2009, 11:05 PM

2/12/09 DL

DL-
135x6
225x5
315x3
385x1
435x1
465x3

Farmers DL-
165s x 6
185s x 6
205s x 8

DB swing (2 hand)
85x8
90x8
95x10 (pr)

BB shrugs-
405x10
435x10
465x10

Seated calf- 100 rep set
120 x 40-30-30

Commander · #**1139** 02-13-2009, 05:05 PM

Quote:

Originally Posted by superbilt

* Got a promotion at work and been so frikken busy with so much responsibility feel like a person who can't swin thrown into the ocean but somehow I found a buoy and I am surviving lol. No really I barely got any training and now I am the boss because of an unfortunate tragedy. I just have to adapt and overcome.

I don't know whether to say congratulations or not, ha, ha! I'm sure you would have rather gotten promoted without the tragedy, but hey, a promotion is a promotion, someone had to get it and they choose you.

Given how you attack the iron game, I am positive you will attack this new position and make it work.

superbilt · #**1140** 02-14-2009, 07:45 PM

Quote:

Originally Posted by Commander

I don't know whether to say congratulations or not, ha, ha! I'm sure you would have rather gotten promoted without the tragedy, but hey, a promotion is a promotion, someone had to get it and they choose you.

Given how you attack the iron game, I am positive you will attack this new position and make it work.

Thanks for the kind words. Yeah I am happy to be promoted it just sucks because my boss passed away and thats how I got it. And the first couple of days I had to deal with so much crap it is amazing how unreliable people can be. But hey I am the boss now so I can weed out the garbage and hire people who want to work.