The return of Superbilt

[superbilt]

Originally Posted by Commander

Ha, ha, nice. Puppies are lots of work, but lots of fun too.

Yes she is. Always wants attention. She is adorable and fun though.

[superbilt]

3/23/11 Bench 5s

Bench-
50x10
100x5
140x5
190x5
225x3
255x2
285x5
285x5
225x14

Db bench (thick)-
75x10
75x10
75x10

Db rows-
125x8
145x6
115x15

Rack pullup (wg)
13
13

Tribar skullcrusher/BB urpight row-
80x10/100x10
85x10/105x10
90x10/110x10

*Repeated my 5s set because I only did 5. I think I might be on to something with more volume on the heavy sets.

[superbilt]

3/25/11 DL 5s

Seated box jump-
3x2

DL-
140x5
230x5
300x3
350x3
400x2
450x6 (belt)

SLDL-
230x6
250x6
270x6
290x6
310x6

HLR-
10
10
11
11
11

Farmers Walks-
165s x 50ft
165s x 50ft
205s x 50ft
225s x 50ft

*Not bad.

[superbilt]

3/27/11 Log 3s

Log-
55x10
107x5
127x5
152x3
177x3
202x3
224x3

Axle Oh/Pullups (wg dead hang)-
110x10/bw x 6
115x10/bw x 6
120x10/bw x 6
125x10/bw x 6
130x10/bw x 6

BTB dips/ng pullup-
15/6
16/6
17/6

Hammer bar curls-
90x10
100x10
110x10

*Lacked energy today. I did not train until later and had a late night last night and a christening this morning/afternoon. Just did the minimum.

[superbilt]

3/28/11 Squat

Axle clean- up to 190x3

Squat-
140x5
210x5
250x3
305x3
350x1
392x3 (add belt + wraps)
392x3
420x1
450x2 (pr)

SLDL-
140x5
230x5
320x3
370x1
425x5 (pr)

SSq stepup-
155x6
175x6

BB rollout-
100x10
110x10
120x10

SSQ calf/knee outs-
335x10/mini x 12
355x10/mini x 12
375x10

Plate pinches-
70 x 25sec
70 x 30sec

*Was kind of tight on squats at first. The heavier the weight got the looser my hips got and the better my form was lol. Also, hit a longtime sldl goal.

[Commander]

Originally Posted by superbilt

*Was kind of tight on squats at first. The heavier the weight got the looser my hips got and the better my form was lol. Also, hit a longtime sldl goal.

I've been experiencing the same thing recently. I decided that I am not going to force depth on the warmups. If I am high on 75 or 120 pounds so what? As the weight gets heavier, it seems to naturally let you get deeper and deeper.

[superbilt]

Originally Posted by Commander

I've been experiencing the same thing recently. I decided that I am not going to force depth on the warmups. If I am high on 75 or 120 pounds so what? As the weight gets heavier, it seems to naturally let you get deeper and deeper.

I do a proper warmup but somedays I am like that. I figure gravity will take over when the weight gets heavier anyway lol. When it comes to squats "what does down must come up!"

[superbilt]

3/30/11 ME bench-

Bench- 302x4 suckness

Inc Cg-
210x3
250x2
270x1
290x1
280x1

Db rows-
130x6
140x6
150x6

Inc cg-
210x6
220x6
230x6

Pullups-
10
10

Tribar skullcrushers-
90x8
95x8
100x8

Upright row/band pushdown-
100x10/g x 15
105x10/g x 15
110x10/g x 15

Btb wrist-
140x12
150x12

*After another painful benching session I decided it is time for more variety cuz heavy benching has just beaten up my shoulder.

[superbilt]

4/1/11 DL deload

Seated box jump-
3x2

DL-
280x 6 x 1

DB swing-
75x5
85x5
95x5

Farmers-
330 (165) x 4 x 50ft

HLR-
8
14

*deload boringness.

[superbilt]

4/3/11 ME OH

LOG (clean 1st)-
55x10
107x5
132x5
157x3
182x3
207x3
227x3
237x3
247x2 (missed 3rd)
257x0 (made clean missed press)

Pullups (ng)-
bw x 5
45x5
65x3
80x5

Db bench (thick)-
85x5
95x5
105x8

Chest supp row-
120x8
140x5
160x11+3

OH bb ext-
120x8
130x5
140x10

Hammer bar curls-
100x8
120x5
140x8+2

*Pretty good today. I would have like to hit 257 but I wore myself out. I am happy to get the clean though.