The return of Superbilt

[Commander]

dang, your log has been incredible lately, PR's left and right.

is it still a modified version of 5/3/1?

[superbilt]

Originally Posted by Commander

dang, your log has been incredible lately, PR's left and right.

is it still a modified version of 5/3/1?

Thanks, Yup still doing 5/3/1. I just do the assistance work the way I want to and I do what I want on the deload weeks. I think the cycling of the weights and actually doing and improving on the same lifts each week is a big reason for the recent success.

I know when I did more of a westside style split my technique would be off of the lifts after not doing them every week. Now, I feel comfortable on the squat, dl, bench, and log and I know I am going to hit a PR everytime I touch them.

[superbilt]

1/15/10 DL

DL-
145x5
235x5
345x3
410x2
460x5

BB shrugs-
285x10
305x10
325x10

Kneeling band ab pd-
green x 20
green x 20
green x 20

*Nothing to brag about today. For some reason my ankle/shin hurt so bad today and it made it very hard to deadlift or even walk. Also, my legs mostly my groin/quads were still very sore and I could not get into a good dl position. I basically stiff legged all 5 reps at 460. I had enough strength for 8 or more but did not want to risk it. I guess I can't hit a big pr every training session.

[superbilt]

1/17/10 Log

Log-
55x5
107x5
147x5
177x3
197x3
217x6 (pr)
http://www.youtube.com/watch?v=36KAZTJKkIg

DB rows-
130x6
140x6
150x6

Inc Cg bench-
190x8
210x8
230x8 (pr)

Db hammer curls-
65x8
75x8
85x6 (pr)

BTB dips-
45x15
45x15
45x15

Seated bent over rear plate laterals-
10x16
10x16
10x16

BTB bb wrist-
200x15
210x15
220x15

*Really wasnt feeling that energized today but still hit a few prs and made progress. I kind of messed up on the 3rd rep of the log at 217 and that might have cost me a rep. I have video of it and will put it up when I get a chance.

[superbilt]

1/18/10 Squat (deload sort of)

Squat-
145x5
235x5
305x3

SSQ stepup-
185x6
195x6

DB swings-
100x6
110x6

SSQ standing calf raises-
375x8
395x8
415x8

Seated calf raise (rp)
135x50+20

Suitcase farmers dl-
165x6
175x6

HLR (str8 leg)
12
12

Legs up crunches-
45x15
45x15

*Squatting was awful due to not being recovered on only 6 days rest and a tight lower back today. I was supposed to go up to 390x3 minimum but everything felt way to heavy and tight. I made the decision to go back to squats on mondays to help my dl on friday and it will pay off next week hopefully. I am planning to reduce volume and take each set to failure or close to it so no wasted sets.

[superbilt]

1/19/10 Back

BB Rows-
145x10
145x8
205x6
265x3
305x1
335x6 (Added straps)
345x6

Pullups (ng)-
70+1 chain x 6
72.5+1 chain x 6

Db rows-
155x6
160x6 (pr no straps)

Pullups (wg)
17
15

*run/walk 1 mile.

*My back felt much better today 9.5 out of 10. I like how I only had to do 8 work sets hard and heavy. Did some running/walking out in the freezing cold that sucked.

[superbilt]

1/20/10 Chest/Bis

Bench-
145x6
145x5
195x5
235x3
270x1
290x6 (pr)
295x7 (pr)

Inc Bench-
235x6
240x6 (pr)

Db flyes-
70x8
75x6

BB curls-
165x6
170x5

Pinwheel curls-
60x8
70x8 (pr)

Alt db curls-
70x6

Pushups-21

*Great workout. 9.8 out of 10 lots of Prs.

[superbilt]

1/22/10 DL/Squat

DL-
145x5
235x5
325x3
385x3
435x2
485x6 (pr)

Concentric Squat (9hole)-
235x5
285x5
335x5
375x5

BB shrugs- (no straps)
325x10
345x10
365x9

HLR (st8 leg)-
12
12
12

BHB wrist ss w. legs up crunches-
235x10/ 45x15
245x10/ 45x15
255x10/ 45x15

Ez bar reverse curl (3 grips burnout set w.m.c)
50x15+10+7

*9.5 out of 10. Once again I woke up late and felt tired and unmotivated, warmups felt heavy then I pull a DL PR out. I was aiming for 5 and then said screw it and hit 6.

I plan on doing DLs and Squats on the sameday for added recovery (something I thought about for awhile and it took a few bad squat workouts to convince me). I am thinking about either doing squats after DLs on most weeks or alternating but I am unsure at the moment (mostly because my DL has been on fire and I want to ride this wave). On monday I will still do leg work and possibly some strongman stuff. I am basically doing a hybrid of training right now basing it on different systems that I enjoy and mixing it up, but still focused on getting bigger and stronger.

[superbilt]

1/24/10 LOG Wave 3 Week 3

Log- (clean 1st and press away)
55x8
107x5
147x5
187x3
207x3
227x4 (pr) (took it easy)
250x3 (PR!) Beat my old 1rm of 242 by 8lbs and 2 reps)
http://www.youtube.com/watch?v=iCpAYwpiuac

Seated BB milt-
145x10
165x10
185x10

Band face pulls ss w. CG handle pushups-
Green x 20/ bw x 20
Green x 20/ bw x 20
Green x 20/ bw x 18

Band pushdowns ss plate side lateral raises-
Green x 18/ 10s x 18
Green x 18/ 10s x 18
Green x 20/ 10s x 20

*10 out of 10 today baby. I woke up from a nap and was in the zone within a few mins. The goal weight for today on the log was 227x as many reps as possible but then I decided to cut 227 short after 4 reps which was so easy. The I wanted to break my old log 1rm at 242 and go for 250 and instead of hitting a 1rm I knocked out 3 nice reps. I have video and I made it look easy. After that I was so excited I did not know what to do for the rest of my workout so I did seated bb milt for 3x10 and then did some brutal triceps/shoulders supersets that set both on fire with lactic acid and blood that I could barely lift my arms after. On the log I made about 50lbs of progress at 3reps since april not bad. I am on my way to 300.

[superbilt]

1/25/10 DE Sq

SSQ box squat (13 inch)-
210 6x2

SSQ stepups-
205x6
215x6 (pr i think)

DB swings-
110x8
115x8

SSQ standing calf raises-
405x8
415x8
425x8

Seated calf raises ss standing calf raises
135x100 ss bw x 25

Db Farmers Walks (thick db)-rest pause
100s x 100ft (3 turns) + 50 ft (1 turn)

Kneeling band ab crunch/ Plank/ Jumping Jacks (triset)- minimal rest in between sets
Green x 15/ 30 sec/ 25
Green x 15/ 40 sec/ 30
Green x 16/ 45 sec/ 45

*Started out barbell squatting and realized that was not gonna work so I stuck to my original plan of ssq box squats and a bunch of assitance. First time doing thick db farmers walks which taxed the grip hard. I had a 25 foot path in my basement so I hard to make a lot of turns. I figured that I have not done reg farmers walks in so long cuz of the weather this would be helpful.