The return of Superbilt

[Commander]

Originally Posted by bigbear6708

is that 140 lbs plus the prowler? or total weight..I have a hard enough time bear crawling my gym's prowler 50 feet w/ 1 plate on it!

remember surface makes a HUGE difference in difficulty level

[superbilt]

Commander it is actually a sled/prowler combo. A guy makes them and I bought it on Ebay. Great piece of equipment for the money. Way cheaper than a real prowler. And you really do not have an option to be low or high you have to be pretty low which makes it harder. One day I will get a video so you can see what it looks like.

Big Bear it is 140lbs total. 50 for the prowler and 90 on plates. I rarely go heavy on it. I usually use it for conditioning and I use it on the street. When I do sled it is usually in the grass which is way harder.

[superbilt]

9/16/11 PC/SQ 3s

Power Clean-
100x3
150x3
175x3
195x3

Squat-
140x5
210x5
260x3
305x3
345x3 (belt)
385x4 (knee wraps)
http://www.youtube.com/watch?v=WTGdU2M_hSk

Paused Squats-(band above knee)
280+mini x 3
290+mini x 3
300+mini x 3

Sandbag lift-
150x3
150x3
150x6 (pr)

BB rollout/Sled backward-
125x10/230x50ft
145x10/275x50ft
165x10/300x50ft
175x10/325x50ft

Walking lunge/side plank-
20steps/15sec
20steps/15sec

*One of the better squat workouts in a long time. So far the switch to Friday squats and Monday Dls has been good.

[Commander]

Originally Posted by superbilt

Commander it is actually a sled/prowler combo. A guy makes them and I bought it on Ebay. Great piece of equipment for the money. Way cheaper than a real prowler. And you really do not have an option to be low or high you have to be pretty low which makes it harder. One day I will get a video so you can see what it looks like.

Big Bear it is 140lbs total. 50 for the prowler and 90 on plates. I rarely go heavy on it. I usually use it for conditioning and I use it on the street. When I do sled it is usually in the grass which is way harder.

That sounds awesome!

[superbilt]

9/18/11 Log 1s

Plate soccer throw-
5x5

Log press-
55x6
107x5
127x5
152x3
187x3
212x3
237x5 (PR)
257x2 (pr)
http://www.youtube.com/watch?v=fQWejXpUIv8

Pullups (ng)
bw x 5
45 x 4
60 x 3
75 x 3

Strict bb milt-
125x8
145x6
165x10+3

Chest supp bb row-
130x8
160x5
190x6+3+3+2

Cg bench/band pullapart-
140x8/mini x 15
170+2 chain x 6/mini x 16
210x10+5/mini x 18+10

Band pushdown/band ab pd-
g x 15/g x 15
g x 16/g x 16

*Solid day. Two log press prs. I would have went for a new 1 rm but my bicep cramped up twice on the cleans and my legs were too sore from friday.

[superbilt]

9/19/11 DL 1s

Seated box jump-
4x2

DL-
140x5
205x5
260x5
315x3
385x2
435x1
485x2
18 inch DL-
410x2
480x1
530x1
580x1
630x1 (belt) (pr)

DB swings-
75x5
85x5
95x5

Farmers walks-
205s x 50ft
255s x 50ft
275s x 10ft (worn out)

Suitcase dl-
165x6
185x6

HLR-
10
10
12

BTB hold-
320x10sec
340x10sec
350x10sec

*Now I know why I deadlifted on Friday for so long because today sucked. My back was not ready.

[superbilt]

9/21/11 Bench 1s

Chest throw-
10x5

Bench-
50x6
100x5
140x5
170x5
210x3
255x3
285x2
315x3
335x1
345x1 (no liftoff pr)
355x5sec hold
http://www.youtube.com/watch?v=FopjI2xdutA

Inc Bench-
140x5
190x5
230x5
250x5

T-bar row-
225x10
230x10
235x10
240x10
245x10

Handle pushups/Face pulls-
20/gx20
18/gx20
16/gx20

BB curl/Kneeling ab pd-
75x10/gx12
80x10/gx12
85x10/gx12
90x10/gx12
95x10/gx12

Plate walk-
4x45x100ft

*Ok day. I feel like I am making some progress on the bench. I happened to find a way to strain a muscle in my upper bench on the 345x1.

[superbilt]

9/23/11 DL deload

Power Clean-
100x3
160x3
185x2
205x2

Speed DL-
320x6x1

HLR-
10
10
11

BB shrugs-
230x10
280x10
320x10

Band gm/plank (alt 1 leg 1 arm)-
purple x 10/1 chain x 60sec
purple x 10/2 chain x 60sec

*Today was supposed to be a squat day and my back was not having it. I guess doing something was better than nothing though. Everything was light and easy.

[superbilt]

9/25/11 Axle Deload

Axle (clean 1st)-
70x8
110x5
150x5
180x3
210x3
220x3

Pullups-
10
11

1 arm Db oh press (clean 1st)-
55x5
65x5

Standing band row-
gx20
gx20

BTB dips/band pullapart-
20/mini x 20
20/mini x 20

Gripper/dragon flag/oblique crunch/standing ab/band pullapart-
200x8/10/10/gx10/mini x 20
200x8/10/10/gx10/mini x 20

Run/High knee/Mini band pullapart-
60ft/60ft/mini x 20
60ft/60ft

*Light weight to recover. Fast pace.

[superbilt]

9/27/11 Squat 5s

Keg toss sim-
10 x 3

Squat-
140x5
190x4
240x3
285x3
325x2
365x6 (wraps/belt)
410+mini band around knees x 1

Sandbag-
150x3
150x5
150x6

Stepup-
35x10
35x12

BB rollouts-
140x10
150x10
160x10

Db side bends-
120x8
130x8

Sled (backward) + sandbag sprint-
180x50ft/25x50ft x 6 sets

* I had a stomach virus the last 2 days which took a lot out of me and I couldn't eat much. Today I felt much better and got back to work. The keg toss sim was fun I tried to launch it into orbit. The sled/sandbag medley was fun.