The return of Superbilt

[Commander]

as always, thanks for the detailed response, you are very helpful.

[superbilt]

no problem.


6/5/09 Extra

Db snatch-
55x3
65x3
75x3
85x3

Axle high pull-
110x5
130x5
150x5

HLR-
13
13
12

Donkey calf (drop rep set 10 sec in between each)
90x22-20-18-16-14-12

Band ab pd-
green x 12,12

Jumping jack- 10 sec in between
40-30-30

[superbilt]

6/6/09 Event

Farmers walks (turn around at 50)
115 (230) x 100
165 (330) x 100
195 (390) x 100
195 (390) x 100

Sled forward-
185x110
275x110
370x110

Sled backward-
230x110
275x110

1.5 miles intervals (12:20)
200 meter in 37 sec
(2miles total)

[superbilt]

6/7/09 DE OH

Log press (clean 1st)
127+chains 8x3

Pullups (ng)
45x3
60x3
75x7 (pr)

CG Bench-
135x5
185x5
225x5
250x7 (pr)

BB chest supp row-
145x10
155x10
165x10

Oh bb tri ext-
115x10
125x10
135x10

Alt db curls-
50s x 8
55s x 8
55s x 9

Run 1 mile in 7:30

*great day 9.5 out of 10. First time benching in a few months and I hit a PR! It must have been all the inclines, log, axle, and dbs. It was pretty much 95% pain free too.

[superbilt]

6/8/09 Squat (deload sort of)

Squats (high bar, olympic)-
135x5
185x5
225x3
275x3
315x1
355x1
395x1
425x1
300x5
300x5

Stones-
200 3x2

RDL-
225x6
265x6
305x6

Stepups (dbs)
50s x 8
50s x 8

RC situps-
105x10
125x10

Db side bends-
155x8
155x8

*My calves are still insanely sore from the 6x donkey calf drop set on friday.

[superbilt]

6/9/09 Axle Clean/back

Axle Cleans-
80x5
110x3
130x3
150x3
170x3
190x5 (pr)

Pullups (ng)
50x3
65x3
80x6 (pr?)

Db rows-
125x8
135x8
145x10

BHB shrugs ss lying neck raises-
405x12/10x15
435x12/25x15
455x12/25x20

Reverse rows-
12
12

BHB bb wrist curls-
155x12
175x12
195x12

Plate pinches-
70 x 35sec
80 x 35sec

Run 1.5 miles in 11:50 (calves hurt the whole way from being sore lol)

*NO MERCY! Great day 9.9 out of 10. I felt strong on everything which is strange because I usually take off on tuesday but I need to take off on friday to rest this week.

[superbilt]

6/10/09 Log

Log press (clean 1st)
55x5
110x5
132x3
157x3
177x3
200x5

Strict log (clean 1st)
147x8
152x7
152x8

Db side laterals-
40s x 10
45s x 10
45s x 11

JM press-
155x8
175x8
185x7

Elbows out ext-
55x12
55x13

Band pd-
green x 25

Run
3/4 in 5:30
then intervals 3/4
total 12:30

[superbilt]

6/11/09 DL (deload)

135x8
225x5
315x3
365x1
415x1
465x3 (belt)

Farmers DLs-
205 (410) x 6
225 (450) x 6

BB rollouts-
165x10
170x10
175x11

Stone trainer-
130x5
165x5

*Easy deload day. Then tommorow is a rest day, sat is fitness test and sunday back to lifting heavy and hard.

[superbilt]

6/14/09 Axle clean/back/forearms

Axle Cleans-
80x5
110x5
140x5
162x3
184x5

BB rows-
245x6
265x6
285x9

BB shrugs ss band face pulls-
425x12/green x 15
445x12/green x 15
465x12/green x 16

Seated band rows- (100 rep set)
green x 30-23-20-27

BHB bb wrist curls ss bench knee ups-
160x12/ bw x 20
175x12/ bw x 22
190x13/ bw x 25

Plate pinches ss twisting swiss ball crunches-
95 x 25sec/ 12
95 x 30sec/ 13
95 x 32sec/ 13

Run 1/4 in 1:30
5 x 100yard sprints (walk 2 mins in between)

*Started with a headache and felt weak but it got better as it went on. I have had some kind of stomach virus for the last week and my weight is down to 193 now. I decided to put this day on sunday to start the week because it makes more sense since it is a long day and may be I will be stronger by squatting on tuesdays.

[superbilt]

6/15/09 Chest/bis

Inc Bench-
95x8
125x5
155x3
185x1
205x6
210x6
220x4
225x4

Db bench (palms in thick db)
85x8,8,9

Db flyes ss band chest press-
55x11 ss purple x 10
55x12 ss purple x 11

Inc pushups-
15+10+10

Log curls-
127x6
147x6
157x5

Alt db curls ss rev bb curls-
50x8/75x8
50x9/80x8

Band curls- (50 rep set)
purple x 25/15/10

Punching bag 80 punches total

*Each muscle will start 3-4 sets x 4-6 reps, then 3x8-10, then a 2-3 x superset, then a high rep finisher. Smaller muscles are 3-4 heavy, then 2-3 superset, then high rep finisher. My supersets are No Mercy supersets because at some point I yell No Mercy on my muscle fibers.