The return of Superbilt

[superbilt]

4/4/11 Squat 5s

Squat-
50x5
140x5
190x5
230x3
275x3
320x3
360x7(wrap + belt)

SSQ squat-
155x8
165x8
175x8
185x8

GHR-
8
8
8
9
9

BB rollout-
100x10
110x10
115x10
120x10
125x10

Sled backward-
140x6x50ft

*Ok I am ready to get back on track after being side tracked for a few workouts. I am dropping my training maxes a bit on all lifts to spark some new progress. Squats went well today I could have had 9 if I wanted it.

[superbilt]

4/6/11 Bench5s

Bench-
50x10
100x8
140x5
170x5
210x5
240x5
270x9

Inc Cg-
160x10
165x10
170x9
170x8

BB rows-
190x10
200x10
210x10
220x10
230x10

Band pushdown/Rev bb curl-
g x 20/100x10
g x 20/110x10
g x 20/110x10

Seated band rows/pushup/jj circuit-
g x 15/10/20
g x 15/10/20
g x 15/10/20

*Might be my best benching effort in a year. My form felt on today. My shoulder was feeling good too.

[superbilt]

4/8/11 DE Lower

SSQ box-
205x8x2

Speed DL-
280+2chain x 6 x 1

Db swing-
85x5
95x5
105x5

HLR-
12
12
13

BB shrugs-
410x8
460x8
510x8

Suitcase DL-
165x6
175x6

*Good speed.

[superbilt]

4/10/11 ME OH

Log-
55x10
107x5
137x5
167x5
182x5
207x5
207+2chain x 5 (pr)

Strict bb oh-
100x8
125x8
150x8
160x8

Pullups (wg)-
10
10
10

Dec cg pushup-
mini x 10
purple x 10
purple x 10

Db Hammer-
50x8
55x8
60x8

BB upright row-
110x8
115x8
120x8

*Decided to mix things up a bit after training has gone stale.

[superbilt]

4/11/11 Squat

Squat-
140x5
190x3
240x3
290x3
340x1
390x1
430x1
470x1
465+2chain x 1 (pr)

SLDL-
230x5
280x5
320x5
320x5

Steup-(plate)
45x8
45x10

BB rollout-
150x10,10,10,10

Plate pinch-
70x30sec
75x30sec
80x30sec

[superbilt]

4/12/11 Axle Clean 5s

Axle Clean-
90x5
110x5
130x5
150x5
170x5

DB rows-
130x6
145x6 (add straps)
165x6

Pullups-
10
10
11
8

Db hammer-
55x8
55x8
55x9

Circuit-
Hang Snatch/High pull/Face pull/Kneeling ab-
50x5/50x5/gx10/gx10
50x5/50x5/gx10/gx10

*I went back in my journal and looked back about a year ago when I was kicking some butt and making great progress and decided to go back to that. So I will be training 5 days a week with less work on each day so I can focus more.

[superbilt]

4/14/11 Bench 3s

Bench-
50x5
100x5
140x5
180x5
230x3
260x3
290x6

Rev band bench (green)-
320x5
330x5
340x5

Dec bb pushup/face pull-
15/gx17
1chain x 15/g x 18
2 chain x 17/g x18

Band pushdown/Band pullapart-
gx20/mini x 15
gx20/mini x 15
gx16/mini x 15
gx16/mini x 15

*pretty satisfied how today went. I feel my technique is improving on the bench and my shoulder is the best it has been in a long time. My frikken surgical wound open again at the bottom so frustrating 7 months later and the 3rd time it has happened. I am doing everything possible to get it healed again. In other news it is BEARD SEASON go Flyers!

[superbilt]

4/15/11 DL 3s

DL-
140x5
230x5
320x3
370x2
420x2
470x4 (belt)

3 inch def dl-
370x5
370x5

DB swing-
95x5
105x5
105x6

Farmers Walks-
330(165)x50ft
370x50ft
410x50ft
430x50ft

HLR-
12
13
12

Standing band crunch ss plank-
purple x 12/30sec
purple x 12/45sec

*Lower back was a little sore from benching yesterday but DLs went ok.

[superbilt]

4/17/11 Log 3s

Log-
55x10
107x5
137x5
172x3
197x3
217x6

Pullups (ng)-
bw x 5
45 x 3
57.5 x 3
70 x 3

Inc Cg-
190x8
210x8
230x5

Db hammer-
50x8
60x8
70x8

Dec bb pushup-
1 chain x 15
2 chain x 15
2 chain x 16

Facepull-
gx18
gx18
gx18

Gripper-
200x8
200x9
200x10

*My back was tight to start but got a little better as this went on. Not to bad.

[superbilt]

4/18/11 Squat 1s

Axle clean-
90x3
120x3
150x3
180x3

Squat-
140x5
220x3
280x2
320x2
370x1
405x5 (pr) (belt + wraps)
435x1
http://www.youtube.com/watch?v=gp9kPxtSRiU

Sandbag-
175x3
175x3
175x4

BB rollout-
120x10
130x10
140x10

Sled backward (grass)-
185x50ft
230x50ft
230x50ft
230x50ft

*I finally hit a longtime goal of 405x5 squat which I am happy with. First time doing sandbags in forever was brutal and fun. Sled in the grass just sucks lol my quads and calves were on fire.