The return of Superbilt

[superbilt]

Thanks Commander, will do!

[superbilt]

6/17/11 DL 3s

DL-
140x5
230x3
320x3
380x2
430x1
482x4 (belt)

Farmers walks-
165 (330) x 100ft
205 (410) x 100ft
235 (470) x 70ft

Alt db curl-
50x3
55x9 (pr)

DB sldl-
55x5
70x3
80x12 (pr)

BB rollout-
130x8
150x5
170x13 (pr)

Sled (forward)-
140x4x100ft

*Decent DL day. I need to wear my belt looser it made it too hard to get good air which I suck at anyway. It is kind of amazing how I got to my DL considering how bad I am technique-wise. My weight has ballooned up to 208 which means time to cut some weight. I had switched to 1 and 2% milk instead of my normal skim milk over the last month which added many cals a day.

[superbilt]

6/19/11 LOG 3s

Log-
55x8
107x5
147x5
172x3
197x3
222x6 (pr)

Log cleans-
202x3
222x3

Inc bench-
170x5
200x5
230x6

Pullups (ng)-
5
17+4+4

Lying db ext-
60x8
70x15

Inverted row-
5
13

*OK day. Had to hurry so rest periods were short.

[superbilt]

6/20/11 Squat 1s

Squat-
50x5
140x5
190x3
240x3
290x3
330x1
375x1
420x3 (belt + wraps)
440x1

SSQ stepups-
155x6
165x6
175x8

GHR-
10
1 chain x 10
2 chain x 10

HLR-
12
12
12

Plank-
2chain x 60sec
2chain x 60sec
2chain x 60sec

Sled backward (grass)-
230x50ft
275x50ft
320x50ft
365x50ft (pr)

*Squats felt ok today. I felt kind of tight on the warmup sets. The sled gave a serious quad pump. On 7/9/11 I get to break my own records and hopefully some more.

[superbilt]

6/22/11 Bench 1s

Bench-
50x5
100x5
150x5
180x5
215x3
250x3
282x2
315x3

DB rows-
130x3
150x3
170x8 (straps)

CG Floor press-
190x5
210x5
230x8 (pr)

WG Rack pullup-
10
1 chain x 10
2 chain x 12

Pushups (ng handles)/Band pullaparts-
20/mini x 20
16/mini x 16
16 mini x 16

Plate walk-
45 x 5 x 100ft

*Decent bench day. I am working my technique hard. I feel better each bench workout. I got to lose about 10lbs in 2.5 weeks for my meet that will be fun.

[superbilt]

6/24/11 Dl 1s

DL-
140x5
230x3
300x3
350x2
410x1
460x1
510x1
530x1 (belt)
530+2chains x 1
http://www.youtube.com/watch?v=7pSlyRJutgM

SSQ Gmorn-
115x8
125x8
135x8
145x8

BB rollout-
130x10
140x10
150x10

Suitcase dl-
115x6
135x6
155x6

Sled forward-
140x8x50ft

*Awesome dl day. Everything felt light and easy. If I did not have a meet in 2 weeks I would have hit a new 1rm.

[superbilt]

6/26/11 Log 1s

Log-
55x8
107x5
137x3
162x5
187x3
212x3
234x5 (pr)

Pullups (ng)-
12
12
10

Strict bb oh-
120x10
130x10
140x10

Inverted row-
10
10
9

Db lying ext-
60x12
65x12
65x12

Db hammer-
50x8
50x8
50x10

*Hit a nice log pr. I was very drained today and had little energy. My bachelor party was friday night-saturday morning which led to 4 hours of sleep on saturday and that missed me up a bunch and being drained from other things lol. Only two heavy workouts left.

[superbilt]

6/27/11 Squats opener

Squat-
140x5
190x5
245x3
300x2
345x1
400x1 (belt + wraps)
450x1
http://www.youtube.com/watch?v=o4xtE1KXqoE

SSq stepup-
160x6
170x6
180x6

GHR-
bw x 10
1 chain x 11
2chain x 11

HLR-
13
13
13

Plank (1 arm 1 leg alt)-
2 chain x 60sec
2 chain x 64sec
2 chain x 64sec

Sled backward- (grass)-
230x6x50ft

*Felt like crap (head cold) today but followed my plan to nail my planned opener.

[superbilt]

6/29/11 Bench opener

Bench- (comp style pause)
50x5
100x5
140x5
190x3
230x3
265x2
300x1
330x1 (easy)

Db row-
120x5
150x3
180x5 (straps)

CG floor press-
195x5
215x5
235x8 (pr)

WG Rack pullup-
11
1 chain x 11
2 chain x 12

Handle pushups/Band pullapart-
20/mini x 20
20/mini x 20
18/mini x 18

Plate walk-
45x3x100ft

*Nice easy day despite spiting up flem between each set. Feeling very strong and confindent for the competition. My goal is a 1400lb total at 198 raw.

[superbilt]

7/1/11 DL Deload

Squat-
140x3
140x3
190x3
230x1
280x1

DL-
140x3
230x3
300x1
370x1
370x1

SSQ gm-
140x8
150x8

BB rollout-
145x10
155x10

Farmers suitcase dl-
135x6
155x7

Sled forward-
140x200ft

*Easy and boring. Day 5 of this stupid cold. Only good thing is my weight is dropping nicely.