The return of Superbilt

[superbilt]

4/16/12 Log 5s (242tm)

Log-
55x10,8
107x5
127x5
157x5
182x5
207x10

Pullups (ng)-
5
30x5
40x5
50x6
11

Strict bb press-
105x10
110x10
115x10
120x10
120x10

Hammer bar-
100x8
110x8
120x8

Pushdowns-
gx16
gx16
gx16

Chest pull/band pullapart-
gx15/mx10
gx15/mx10
gx15/mx10

*Now I realize why I don't do upper body the day after DL...Because I suck the day after. Plus it was 90 out and way hotter in the shed which was draining. Next week I will put log on Sunday and DL on Monday.

[superbilt]

4/18/12 Bench (320tm) 5s

Bench-(band pullapart between sets)
50x10
100x5
100x5
140x5
140x5
180x5
210x5
240x5
272x9

Inc Cg bench-
140x10
150x10
160x10
170x10
175x10

BB row-
160x10
170x10
180x10
190x10
190x11

Db floor press/BB curl-
50x12/75x12
50x12/85x12
50x20/95x12

BB shrugs-
280x12
320x12
350x12

Sled row- (beats the crap out of those puny rower machines)
180x50ft
205x50ft
230x50ft
230x50ft

*Went back to the bench as a main movement and it felt good. Pain free for once. I really focused on my set up and felt stable. I could have had 10-11 on 272 but was running out of gas.

[superbilt]

4/20/12 DL (530tm) 5s

Axle Clean-
110x3
150x3
170x3
190x3

Squat-
worked up to 340x2

DL-
140x3
230x3
300x3
350x3
400x3
450x5

Db swing-
75x8
80x8
85x9

HLR/Farmers Walks-
11/185s x 70ft
11/185s x 70ft
11/205s x 70ft
11/205s x 70ft
11

Sled backward-
180x50ft
225x50ft
250x50ft
250x50ft

*Sucktackular effort. My back was sore and stiff probably from bb rows and it made squatting suck and I realized I should keep my DLs on Fridays and Squat on Mondays because that is what works best for me.

[superbilt]

4/22/12 ME Oh

Axle (clean 1st)-
70x6
110x5
140x3
170x3
200x3
220x3
240x3 (pr)
http://www.youtube.com/watch?v=p9Hf5-l1j54

Axle strict press-
170x5
175x5
180x5

Pullups-
bw x 10
bw x 10
bw x 10
bw x 10

Db inc/face pull-
70x10/gx12
80x10/gx14
80x10/gx15

Db hammer curls-
60x6
65x6
70x7

Band pushdown-
gx16
gx16
gx16
gx13
gx14

*Good day. I trained like a Demon on Cocaine!

[superbilt]

4/23/12 Squat (400tm) 3s

Squat-
50x5
100x5
140x5
200x3
240x3
280x3
320x3 (belt)
360x4 (wraps/belt)
280x5 (belt)
290x5
300x5

Sandbag lift-
175x3
175x3
175x5

BB rollout-
120x10
130x10
140x13

Prowler-
140x2x60ft
230x4x60ft

BB shrugs/Oblique crunch-
320x8/12
370x8/12
420x12/12

*Operation Cyborg has started off well. No PRs on the squat today but rock solid reps that I am happy with. Bombing out last summer was the best thing to happen to my squat because I have focus on form and depth more than ever.

[Commander]

Operation Cyborg...I like it.

[superbilt]

Originally Posted by Commander

Operation Cyborg...I like it.

Hopefully, it works out well.

[superbilt]

4/25/12 Bench day

Bench-(mini band pullapart between each set x 5)
50x10
100x5
100x5
150x5
150x5
190x3
230x3
260x3
290x3
320x1
320+40lb chain x 1
335+40lb chain x 1 (pr)

Inc Cg bench-
190x5
220x5
250x5

Db row-
120x8
140x6
100x20

Feet elevated pushup/bb curl-
15/80x10
15/90x10
16/100x11

WG pullup-bw x 5

Plate carry-
45x3x140ft

*Good day. One of the best benching days in forever. By doing different bench vairation with maximal weights I expect to gain confidence and blast new PRs.

[superbilt]

4/27/12 DL 3s

Dl-
140x5 (3in def)
230x3
320x3
370x3
425x3
477x4 (belt)

3 inch Def DL-
370x3
370x3
370x3

HLR/Farmers Walks-
12/205s x 70ft
12/205s x 70ft
12/215s x 70ft
12/215s x 70ft
12

Sled (backward)/Crunches-
225x50ft/20
225x50ft/20
250x50ft/20
250x50ft/20

*Moving forward one day at a time.

[superbilt]

4/29/12 Log (249tm) 1s

Log (clean 1st)-
55x8
107x5,5
147x5
187x3
212x3
237x3
257x2

Log Strict press-
177x5
182x5
187x5

Pullups (ng)-
11
11
10
10

Db inc (thick)/Face pull-
75x10/gx13
75x10/gx14
75x12/gx16

Db hammer-
65x6
70x6
70x8

Tribar oh ext-
80x12
85x12
90x12

Lying rear delt db raise-
10x12
10x12

*I would have liked to go a little heavier on the log but my low back and hamstrings were too sore and did not want to cooperate. Still a pretty good effort.