The return of Superbilt

[superbilt]

9/16/09 Inc

Inc Cg-
105x5
145x5
185x5
215x3
235x3
255x4 (pr)
265x3 (pr)
http://www.youtube.com/watch?v=09HgcUp4roI

DB bench-
95x8
100x8
100x8

Pullups-
12
12
11
10
7

Pushups (handles cg)
1 chain x 15
2 chain x 15
2 chain +5 x 15

Upright row-
105x10
115x10
120x9

Db exts-
60x12,13,12

Punching bag/jj/ mountain climbers stuff

*Pretty good the last few days. I got my intensity and aggression back.

[superbilt]

9/17/09 DL

DL-
145x5
235x5
325x3
385x1
450x2
490x3 (belt)

Deficit DL- (2inch)
285x8
290x8
295x8

Db swing-
95x10
100x10
100x10

BB rollout-
295x10
305x10
315x10

Suitcase Dl (farmer)
135x8
155x8
160x8

Donkey calf-
90x20
135x20
170x20

Punching bag 1 min on 30 sec rest 3 sets
Jumping jack 30sec on 10 sec rest 3 sets

[superbilt]

9/19/09 ME OH

Log Press-
55x5
107x5
147x5
177x3
207x3
222x3
227x3 (pr)
http://www.youtube.com/watch?v=8PN519eDCUo

Log Press (strict)-
172x5
177x5
182x5

Pullups- (ng)
50x5
75x5
100x5 (pr) (goal complete)

Jm press-
175x8
185x8
195x8

Chest supp bb row-
145x12
155x12

Pushups (handle cg)
1 chain x 15
2 chain x 15
2 chain x 17

Rev bb curl-
105x10
115x10
120x10

Plank (1 arm switch every 10 sec)
60 sec
60 sec

*9.5 out of 10. Nice log pr and finally reached my pullup goal of 100x5.

[superbilt]

9/20/09 DE Squat/DL

Box Squat- (15 inch)
255+CHAINS 8x2

Deficit DL (3inch)
285+chains 8x1

Goodmorning (cs)
145x5
195x5
245x5
285x5 (pr)

Stepups- (dbs)
50x10
50x10

Lying Leg raise-
25x10
30x8
30x8

Str8 leg situp (3 sec neg)
2 chains +35 x 10
2 chains +45 x 10
2 chains +45 x 10

1 min punching bag +30 sec jumping jack +30sec rest (3 rounds)

[superbilt]

9/21/09 Chest/Forearms

Inc Bench-
95x5
145x5
195x5
235x5
245x5 (pr)

Db bench-
90x10
90x8
90x8

Db flyes-
50x11
50x12

Pushups (handles)
15-14-13-12-11

BHB wrist-
195x10
205x10
215x10

Standing db wrist-
50x15
50x15
50x16

Plate pinches-
90x25sec
90x25sec

Tabata (8 min)
JJ/Punching bag/Swiss ball crunch/Punching bag

[superbilt]

9/22/09 Squat

Squat-
145x5
215x5
265x5
305x5
345x6 (belt)

SSQ squat-
155x10
175x10
195x10

Db swings-
95x10
100x10
105x9

Glute ham-
10
10
10

Str8 Leg situps-
2 chain +45 x 10,10,10

HLR-
12
12
12

Sled forward-
230 x 1000feet

Sled backward-
230 x 300ft

Stair calf raises- (non stop)
15-14-13-12-11-10-9

[superbilt]

9/23/09 Clean/Back

Axle clean-
70x5
110x5
140x5
160x5
180x6

BB rows-
235x6
285x6
305x6
325x6

Pullups (ng)-
45x8
50x8
55x8

Db rows-
100x12
110x12
120x12

Farmers shrugs-
115s x 15
135s x 15
155s x 16

Lying neck raise-
25x20
25x20
25x20

Plate pinches-
90x25sec
90x25sec

[superbilt]

9/24/09 Delts/Tris

Log-
107x5
127x5
147x5
172x5
192x6
197x6
202x5

Oh bb ext-
145x6
150x6
155x6

Db side later-
60x6
60x6

Cali ext-
130x8
135x8

1 arm rear delt-
60x8
60x8

db kickback-
60x8

*9 out of 10. Solid day.

[superbilt]

9/26/09 DE Lower

Seated box jump-
14 ichh box to 25 inches- 6x2

Speed DL-
285+ chains 8x1

SSq step up (1 leg)
155x8
175x8
195x8 (pr)

Sand bag load-
210 x5,4,5

Str8 Leg situps-
2 chain +35 x 12,12
2 chain + 45 x 11,10

Axle hold (btb)
200x20sec
220x15sec
220x15sec

[superbilt]

9/27/09 RE Upper

Cg bench-
105x8
145x8
185x12
185x14
185x12

Pullups (ng) ss seated db rear delts-
50x8/20x10
55x8/20x11
60x8/20x10

Seated bb milt-
145x10
150x10
155x8

Db hammer curls ss elbows out ext-
50x12/50x12
55x10/55x10
55x11/55x10

Seated db shrugs-
55x15
70x15
70x15

BHB wrist curls-
195x12
200x12
205x12

Planks ( 1 arm swith every 10 sec)
60 sec
60 sec
60 sec

*9 out of 10. Effective day still have to get used to so many reps. I am doing WS4SB 3 for the most part with some strongman stuff mixed in. I am looking to add some mass and strength. Right now I am about 192 I am looking to hit a solid 200.