The return of Superbilt

[superbilt]

3/6/08 Overhead Press

Push Press-
115 x 6
115 x 5
140 x 5
175 x 5
205 x 3
225 x 2
245 x 1.5 (PR) (just miss 2nd rep lockout)

BTN Push press-
135 x 5
155 x 2
155 x 8 (front push press)

Db row-
115 x 6
125 x 6
125 x 6

Cg bench-
225 x 5
245 x 5
260 x 4

v-bar lar pd-
12pl x 12
14pl x 11
15pl x 9

Tri bar OH press alt with alt db curls (30 sec in bet)-
bar +70 x 10/ 40 x 10
b+80 x 9/ 45 x 8
b+80 x 8/ 55 x 6

hs gripper-
145 x 8
190 x 8
235 x 8

Inc leg raise-
3 x 15

*push presses went alright but my legs felt weak and like jello today. BTN presses were awkward i need to work on these. The problem isnt the press its the negative. Energy was lacking today but i made progress.

[superbilt]

3/7/08 ME DL

DLs (35lb plates)-
115x8
185x5
255x5
325x3
395x1
445x1
485x1
505x1 (40lbs pr on 35s)
405x4 (my belt was digging in to me so i stopped at 4)

Safety squat bar (box at //)
245 x 6
295 x 5
305 x 5 (pr)

Db swings (1 arm)-
60 x 5
65 x 5
70 x 5 (pr)
75 x 5 (pr)

Dec situps- (2sec pause)
85 x 8
95 x 8
95 x 9

Static Db holds-
145 x 3 sets of 30sec (pr)

Cable woodchoppers-
5pl x 10
6pl x 10
7pl x 8

Plate lifts (stone lift type with front raise grip)-
100 x 10
100 x 10

*good day. My Deadlift days have been going great lately. ssb really make it hard to sit back. the collars at the gym dont fit the ssb so next time i use it imma bring my own. i did the plate lifts like a stone lift except i didnt hug the weight i gripped it. on the first rep i lifted the weight to high and banged it into the bottom of my jaw like a dumba$$. but i kept going. i set prs on db swings too.

[superbilt]

3/9/08 Me Bench

Dec bench (cg 2 finger from ring)-
135 x 5,5
185 x 5
210 x 5
230 x 5
250 x 3
275 x 3
300 x 1
320 x 3 (pr)
300 x 3

Inc cg bench-
185 x 5
205 x 5
215 x 4

T-bar row-
225 x 6
250 x 6
270 x 6

tri bar oh press-
b+90 x 8
b+95 x 8
b+110 x 6
b+90 x 10

Rope cable row-
12pl x 10
13pl x 10
14pl x 10

ob tri bar ext ss db hammer curls-
b+50 x 12/ 55 x 8
b+60 x 12/ 60 x 6
b+70 x 12/ 65 x 6

bb wrist curls- (fat bar)
185 x 11
185 x 12

bhb wrist-
165 x 9
165 x 10

diamond pushups- 20

*pretty good today.

[superbilt]

3/10/08 DE Squat


Box squat- 285 10 x 2

Power cleans- 195 5 x 3

Goodmornings-
185x5
210x5
230x5
250x6 (pr)

Snatch grip dl-
225x8
275x6
275x6

Suitcase DL (1 arm t-bar)-
145 x 6
155 x 6
165 x 5

Spread eagle situps-
45 x 10
45 x 10
45 x 8

Seated calf raises-
90 3 x 20

[superbilt]

3/11/08 Strongman day

Med ball toss (keg toss)- 22lb 3 sets of 5

Db snatch-
55 x 3
60 x 3
70 x 3


BB snatch- 135 x 3

Stone lifts (pipe and plates)-
95 X 5
105 X 5
115 X 5
125 X 5
135 X 5

Farmers walks-
230lbs (115 each)- 4 sets of 140 feet

Car push sprints-
4 sets of 50 yards

*what an awesome day. I had so much fun doing this stuff today. My first time doing farmers walks and car pushes and i feel i did an awesome job on them. Car pushes made me feel so powerfull. I should get my sled tommorow so i cant wait to use that. I made a homemade medicine ball last night with an old basketball filled with sand and i duck taped that thing as much as possible than put a towel around it and taped it again. it held up great on the throws. As soon as my power rack comes in I am quitting the gym and training at home all the time.

[superbilt]

3/13/08 ME OH press

Clean + press (clean first rep)-
95 x 3
120 x 3
155 x 3
185 x 3
205 x 3
215 x 3
225 x 3 (pr)
185 x 6

De bench-
155 5 x 3

Db row-
120 x 6
125 x 6
130 x 6

Inc db (palms in) alternated with db alt curls
85 x 8/ 50 x 7
85 x 8/ 55 x 6
85 x 8/ 55 x 7

V-bar lat pd-
14pl x 10
15pl x 9
15pl x 8

Plate overhead press ss with hanging leg raises-
100 x 10/ bw x 15
100 x 12/ bw x 15
100 x 12/ bw x 15

hs grip machine-
160 x 10
205 x 8
250 x 8


some light sled dragging.

[superbilt]

ME DL

13 inch deadlift (off blocks) (2 1/4 axle)-
120 x 5
210 x 5
300 x 3
switch to 1 7/8 axle
377 x 2
427 x 1
467 x 0
377 x 3
off floor
377 x 3

Zercher Dl (13 inches off floor)-
117 x 5
137 x 5
167 x 3

Sldl- (1 7/8 axle)
167 x 5
217 x 5
287 x 5

Stone lifts (pipe and plates)
95 x 5
140 x 3
150 x 2

Farmers walks-
230 (115) x 140 feet
290 (145) x 110 feet
290 (145) x 110 feet

Sled Sprints- Forward ss backward (rope between legs and in front)

185 x 5/5
195 x 5/5

* my axle bars (steel pipes) are thicker than I realized so i am not as big as a wuss as i thought. I thought they were 1.5 and 2 inches but i measured them and i was wrong. I can handle the 1 7/8 pretty well but the 2 1/4 is tough because my hands arent very big. I couldnt handle anywhere near my normal weight on the deadlifts. But the thicker bar helps a lot on zerchers. I had to do both off of wood because i trained at home today so i could do events too. Hopefully, my power rack will come in sometime next week. Then i will quit my gym and work at home fulltime. I think i am gonna keep the axles for things besides deadlifts. The bars are so thick straps wouldnt even help. They are awesome for grip but are not gonna do anything to help my deadlift. The sled was brutal since i did it in grass with chuck taylors. However, i loved the torture but got a few weird looks from the neighbors oh well.

[superbilt]

3/16/08 Me Bench

CG bench- (1.5 inch bar)
135 x 8, 8
185 x 5
225 x 3
255 x 1
275 x 5
280 x 4
285 x 3

Inc Cg bench (1.5 inch bar)
185 x 5
195 x 5
205 x 5

T-bar rows-
230 x 6
270 x 6
280 x 5
225 x 8

Tri bar overhead press-
b+95 x 8
b+100 x 8
b+105 x 8

Tri- bar oh ext ss with db hammer curls-
b+ 70 x 11 / 55 x 8
b+ 70 x 10/ 60 x 7
b+75 x 10 / 60 x 6

Face rope pulls- (lat pd)
6pl x 12
7pl x 12
8pl x 12

Db standing wrist-
50 x 12
55 x 12
60 x 12

Db holds- (finger tip holds)
15s x 3 sets of 25 seconds

[superbilt]

3/17/08 Squat day

Box squat (1 inch below //)-
135x5,5
225 x 5
275 x 4
315 x 2
355 x 3
365 x 2 (belt)
375 x 3

Power Cleans- (nice)
200 x 5 (pr)
200 x 5
200 x 5

Goodmornings- (explosive)
185 x 5
215 x 5
235 x 5
255 x 5 (pr)

Db snatch-
65 x 5
70 x 5
75 x 5 (pr)

Suitcase DL (t-bar)-
155 x 5
165 x 5
175 x 5 (pr)

Dec situps (paused 2 sec)-
90 x 8
90 x 8
90 x 9

Standing calf machine-
15pl x 12
18pl x 12
20pl x 12

Plate pinches ss with db hex holds (nonstop)
25's x 30sec/ 15s x 30 sec/ 25s x 28sec/ 15s x 24sec/ 25s x 25sec/ 15s x 22 sec

*awesome day. Squats could have been better but everything else went great. Powercleans were a lot of fun and i was super explosive on them. I have never done that kind of weight for sets of 5 before. It got my heart rate going.

[superbilt]

3/18/08 Strongman/gpp

Ball (keg toss sim)-
22lbs 3 x 5

Farmers walks-
230 (115) x 140 feet
410 (205) x 55 feet for 4 sets

Sled Pull (forward with rope in between legs)-
140 x 100 feet (50 then turn around)
185 x 100
230 x 100
275 x 100
320 x 100
365 x 100

Sled pull- (backward holding rope)-
140 x 100
185 x 100
230 x 100
275 x 100
320 x 100
365 x 100

*awesome day lot of fun. Only problem is i must carry all my plates (8 45s) up my stairs then outside to the street. The afterwards I must carry all of them back in. These are farmers walks in themselves cuz i carry two at a time one in each hand. My grip gets really hammered on this day. I was suprised out how good I am with the sled cuz this is only my second time using it.