The return of Superbilt

[superbilt]

12/28/12 DL 1s week

Jump onto bench-
+2block x 3
+3block x 2
+3block x 3 (pr)

DL-
140x6
230x3
320x3
390x1
440x2 (add belt)
490x3
520x2
http://www.youtube.com/watch?v=qRzACpc407E

Snatch DL-
320x5
330x5
340x8 (pr)

HLR-
12
10
13

Hang Snatch-
100x5
100x5
100x5

Run/Plank/JJ-
1 block/60sec/30

*Felt like a complete workout today. Forearm strain went from hurts like hell to annoying. Only thing that bothered me was the 390x1 because it was double overhand.

[superbilt]

12/30/12 Log (257tm) 1s

Plyo pushup-
2x3

Log-
55x12
107x8
152x5
197x3
222x3
244x2
244x4

Pullup (ng)-
6
45x5
52.5x5
60x5

Strict bb press-
125x10
145x8
165x10

Face pull-
gx15
gx15
gx16

Tribar nosebreaker-
90x10
100x10
110x10

Elliptical-
8min

*Decent today. I got in an awkward position on 244x2 so I got myself together than hit 4.

[superbilt]

12/31/12 ME Lower-

Jump over bench-
3x2

SSQ-
65x5
155x5
205x4
245x3
285x2 (belt)
315x1
345x1
370x1
390x1 (10lb pr)
400x a little high
400x10sec hold
245x6
http://www.youtube.com/watch?v=GgfjkqKNdNI

18 Inch DL-
230x3
320x3
410x3
480x1
520x4 (belt/straps)

Sled backward-
230x50ft
275x50ft
320x50ft
365x50ft

BB rollout-
130x10
150x10
170x15 (pr)

BB shrug-100rep set
230x20,20,20,20,20

W00dchopper-
25x10
25x14

*took sometime to get it going but once I did I went hard.

[superbilt]

1.2.13 Bench (340tm)

Bench-
100x10,8
150x5
200x5
245x3
285x3
322x3( might be a no liftoff pr)

Strict bb milt-
140x5
180x5
140x12
150x12

Elbows out ext-
50x15
55x16

Chest supp row-
125x10
145x8
165x12

Wg rack pullup-
10
14

BB curl-(in the squat rack!)
100x2
100x12

Pullup/pushup/crunch/jj
5/10/20/20 x 2 nonstop

*I felt pretty **** good today. One of my best bench press sessions in along time with no real shoulder pain. I am starting to think I actually know what I am doing again.

[superbilt]

1/4/13 DL (530tm) 5s

Jump onto bench-
3block x 3,3,3

DL-
140x6
230x5
300x3
350x3
400x2
450x6 (belt)
320x5 (snatch grip)

SSQ-
155x5
195x5
235x10 (belt)

Donkey calf-
12
45x10
90x15+10+10 (35)

HLR-
10
15+5+5 (25)

Hang Snatch-
105x5
105x5
105x5

RUn/walk-
6x70ft/70ft

Pullup/pushup/crunch/jj-
5/10/20/20 x 2 nonstop

*Pretty good today. I left plenty in the tank on deadlifts and I am getting better pop off the floor by using my quads more.

[superbilt]

1/6/13 Log

Log-
55x12
107x8,5
147x5
177x5
197x5
222x6
232x1
242x1
174x13

Axle Strict press-
100x17,12,10,11

Db side laterals-
10x20,20,20

Bandpullapart-
mx20,20,20

BB curl-
80x10
90x10
100x13 (pr)

Db hammer-
20x20,20,20

*Holy shoulder pump batman! After the log everything was fast paced. 1 min max rest on everything.

[superbilt]

1/7/13 Squats 5s

Jump over bench-
3x2

Squat-
50x5
140x5
230x3
270x5
320x4 (belt)
370x3
410x2 (add wrap)
430x1
450x1
385x5

Sandbag lift-
175x3
175x3
175x4

Sled backward grass-
275x50ft
320x50ft
365x50ft
375x50ft

BB rollout-
135x10
155x10
175x15

Hang Clean/Pushup/Pullup/crunch/jj-
120x3/10/5/20/20 x 3rds

*pretty good today. Squats are feeling better and my hops are increasing.

[Commander]

Sled work? Nice.

Did the snow melt where you live?

[superbilt]

There hasn't been much snow here. We had a little a few weeks back and it melted a day or so later.

1/9/13 Bench 345tm 5s

Plate toss-
10x6

Bench-
50x15
100x10
140x6
180x5
230x5
262x5
295x6
205x15
Bandpullaparts-
mx10 between all bench

Db row-
100x10,10,10,10,10

Inc Bench/Rear delt raise-
140x12/10x12
140x12/10x12
145x12/10x12
145x12/10x12

Lying Db ext-
50x15
50x15
50x16 ss band pd- p x 20

Pullup/pushup/crunch/jj-
5/10/20/20 x 2

*The best is yet to come. My new favorite thing is the back off set aka high rep set after my last work set. Talk about a pump.

[superbilt]

1/11/13 Dl 530tm 3s

Jump ontobench-
3block x 3,3
4 block x 3 (pr)

DL-
140x6
230x5
300x3
370x2
425x2
477x4 (belt)
320x3
320x3

SSQ gm-
115x10
115x10
120x10
120x10
120x10

Hlr-
10
10
10
10
11

Farmer Shurgs-
165s x 12
165s x 12
165s x 15

Pullup/pushup/crunch/jj-
6/11/21/21
6/11/21/21

*nothing special.