The return of Superbilt

[superbilt]

Thanks Commander much appreciated.


9/8/10 DE OH

DE log press-
127 8x3

Inc Cg bench-
140x5
190x5
220x5
250x6

Pullups-
bw x 10
bw x 11
bw x 12

Hammer bar curls-
130x8
150x8
160x6

Band pushdown-
g x 20
g x 20
g x 20

Band row-
g x 15
g x 15
g x 16

Gripper-
200 x 10
200 x 10
200 x 10

BTB wrist-
140x20
140x20
140x20

*I was gonna just do band pushdowns and band face pulls and easy stuff but I had such a strong desire to do more. Nothing was hard today but it felt so good to lift weights today. I was like a kid in a candy store. I still have pain but today I learned ibprofun and green tea work better than the prescription pain killer they give me lol. I wish I knew that 7 days ago but back then nothing would have helped. I don't know when I will be able to squat or dl again but I am good on the upper body stuff. The Dr. told me to take a week off of work and no lifting so I listened for once. Laying on my side for 23 hours a day sucks bad so I can't wait to go back to work tommorow.

[superbilt]

9/10/10 DL 5s

DL-
140x8
230x3
330x3
380x2
430x6 (no belt easy)

Db swings-
85x6
95x6
105x6

BB shrugs-
230x5
280x5
320x5
370x5
430x5 (straps)
480x5

Ab pd-
g x 15
g x 15
g x 15

BTB static hold/standing calf-
320x10sec/20
330x10sec/20
340x10sec/20

Prowler-
140x2x60ft
Sled backwards-
140x10x60ft
Plate farmers walk-
90x200ft + 50 shurgs

*Today was a test to see how my stitches would hold up and I passed the test. As long as I avoid lunges and steups I should not have a problem. I gotta have them in for another 3 weeks and it would be a disaster to tear them. 430 felt light today and I could have done 10 if I pushed it.

[superbilt]

9/12/10 Log 5s

Log-
55x8
97x5
127x5
152x5
172x5
194x8

Pullups- ng
25x5
40x5
55x10 (pr)

Axle strict oh press/Pullups (wg) (1 min between each)
120x10/bw x 11
130x10/bw x 11
140x9/bw x 11

Oh tri bar ext/rev bb curl (1 min between each)
100x10/100x10
105x10/105x10
110x10/110x10

Side laterals/Face pulls (1 min between each)
30x12/g x 15
30x12/g x 15

[superbilt]

9/13/10 Squats 5s

Squat-
100x5
145x5
215x5
255x1
285x3
325x2
365x6 (belt + knee wraps)

Sandbang load- (54 inch)
150x5
150x5
175x4

Hip Belt box squat-
60x10
70x10

Db side bends-
165x6
175x6 (pr)

Donkey Calf raise-
90x15
90x15
90x15

Ab wheel ss standing calf-
15/15
15/15
17/17

*decent day. I would have liked more reps on the squat.

[superbilt]

9/15/10 Inc Bench 5s

Inc Bench-
120x5
150x5
180x5
200x5
225x6

Inc Cg bench + chains-
140x10
145x10
145x10
145x8
145x8

T-bar rows-
180x10
205x10
225x10
250x10
260x10

NG pushups/bb upright rows-
bw x 15/100x10
bw x 15/100x10
bw x 15/100x10

*Apparently I managed to strain my left lower back to add to my problems. I woke up yesterday and could barely get out of bed and get my socks and shoes on. Today was a little better. I tried to bench today but it was too painful on my stitches. I will use incline at least until I get them out on Oct 1 which I am counting down the days. I can't wait to go north of the vag cuz I am so far south right now I can't even see the equator line.

[antisteroids]

Originally Posted by superbilt

9/10/10 DL 5s

DL-
140x8
230x3
330x3
380x2
430x6 (no belt easy)

Db swings-
85x6
95x6
105x6

BB shrugs-
230x5
280x5
320x5
370x5
430x5 (straps)
480x5

Ab pd-
g x 15
g x 15
g x 15

BTB static hold/standing calf-
320x10sec/20
330x10sec/20
340x10sec/20

Prowler-
140x2x60ft
Sled backwards-
140x10x60ft
Plate farmers walk-
90x200ft + 50 shurgs

*Today was a test to see how my stitches would hold up and I passed the test. As long as I avoid lunges and steups I should not have a problem. I gotta have them in for another 3 weeks and it would be a disaster to tear them. 430 felt light today and I could have done 10 if I pushed it.

was lurking through and noticed you have or have axcess to a prowler
* lucky!*~napoleon dynamite voice~

[superbilt]

Originally Posted by antisteroids

was lurking through and noticed you have or have axcess to a prowler
* lucky!*~napoleon dynamite voice~

It is actually a prowler/sled I bought from a guy on ebay. It has handles on one side so you can make it a prowler that way and a dragging strap on the other to make it a sled. Very good investment on my part and it only cost $110 I think.

[superbilt]

9/17/10 strongman speed day

Axle clean-
90x5
110x3
140x2
160x7
160x7

Farmers walks
330 (165) x 4 x 50ft

Db swing-
105x6
105x6

Sled (backward)-
280 x 4 x 80ft

Prowler-
230 x 60ft
230 x 60ft
230 x 120ft

Standing ab pd-
g x 15
g x 15

[superbilt]

9/19/10 De Bench/Log

DE Bench-
160x9x3

Log-
107x5
147x5
167x3
187x3
207x5

Pullups (ng)
45x3
60x3
70x6

Db row-
100x12
110x15 (pr)

Inc DB (palms in)
70x3x10

Db hammer curls-
50x10
55x10
60x10

*Pretty good today. First time doing dynamic effort benches in awhile and I was very happy with the speed on them.

[superbilt]

9/20/10 Squat 3s

Squat-
140x5
220x3
260x3
300x3
345x2
387x3 (belt + wrap)

SLDL-
230x8
240x8
250x8

BB shrugs-
410x8
460x8
510x8

GHR-
10
10
10

BB rollout-
65x10
65x10
65x11

Prowler-
140x8x50ft

*Just minimum reps on squat today. My right knee wrap unraveled after first rep but that did not stop me.