The return of Superbilt

[superbilt]

7/20/08 ME OH Press + strength endurance

Tri- Bar Oh press (8 inch grip) (clean 1st rep)
30x10
60x8
90x6
120x5
150x3
170x3
190x3 (PR)

DB rows-
90x10
100x10
110x10
115x10 (PR)

CG Bench-
175x10
185x10
195x10
205x10 (pr)

Pullups (neutral grip)
bw x 25 (pr)
bw x 21

DB pushups (wide grip)
20
20

Seated face pulls-
green x 20
green x 21 (PR)

*awesome day. The tri-bar has a very close grip 8 inches away so it uses a lot of triceps on the overhead press. This is my version of the log press because i dont have a log. Lots of PRS today because i usually dont use high reps. 25 pullups wasnt too hard I think I coulda got 30.

[superbilt]

7/21/08 DE squat

Box Squats- (13 inch box)
55% 260 10 x 2

DL (standing on 3 inch blocks)-
225 x 8
275 x 8
300 x 8 (pr)

Sandbag lift and load (50 inch platform)-
130 x 5
140 x 5
150 x 5

Walking Lunges-
3 sets of 75 feet

Medicine ball backwards overhead toss-
25 x 5
25 x 5
25 x 5

Farmers side bends-
135 x 8
155 x 8
175 x 8

*fun effective day. Did the sandbag/lunges/and toss outside in about 100 degree weather but it didnt bother me I was having too much fun.

[superbilt]

7/23/08 ME Bench (350lbs)

Bench-
95x5
135x5
175x5
210x5
250x3
285x1
315x1
335x1
350x1 (5lb pr)
350x0 (push my luck)

Pin Press- (1 inch off chest)-
225x5
235x5
245x5

BB rows-
185x6
215x6
245x6
265x6

Overhead Press-
135x8
155x8
175x8

5a) Lying db tri ext-
55x10
55x10
60x10 (pr)
60x10

5b) Db hammer curls-
55x10 (pr)
55x10
60x8
60x8

*The good news I finally hit the big 350 for the first time. The bad news is it was slow and hard and I didnt get it on video which sucks. Even tho I got the PR I realized it was a bad idea to do this the week after reverse band bench. They are both full rom bench exercises I need to alternate between full and partial movements.

[superbilt]

7/24/08 ME SQ/DL

SSQ concentric gmornings- (belly button level)-
65x5
155x3
205x3
245x3
275x1
300x1
325x1
350x1 (pr)
375x0

SLDL (standing on 1.5 inch blocks)
315x5
335x5
355x5

Sandbag lift and load (50 inch platform)-
150 x 5
160 x 5
170 x 5 (pr)

Roman chair situps (5sec pause)
80x8
90x8
100x8
110x10 (pr)

Pullups (neutral grip)-
25x8
35x8
45x8

*My cns was not ready for this today. I started with ssq bar box squats and they were horrid I got crushed by 365 on the box. So I switched to ssq concentric goodmornings which will humble anyone. I didnt get to the point of seeing stars I got to the point of my head about to explode. I know I could do more weight if I was fresh. I am getting good at the sandbag lifts and I absolutely love this exercise. Hopefully they carry over to the atlas stones and then I get good at them.

[superbilt]

7/25/08 Strongman

Power Cleans-
135x3
135x3
155x3
175x3
175x3

Farmers walks
115 x 100ft (turn)
165 x 100ft
185 x 100ft

Sled-
140 x 200ft
185 x 200ft
230 x 200ft
275 x 200ft
320 x 200ft
345 x 200ft
370 x 200ft

Arm over Arm Pull (sled)
140
185
230
275

Sandbag zercher carries
150 x 50ft
150 x 50ft


*fun day. I didnt go too heavy on anything more conditioning than strength.

[superbilt]

7/26/08 DE Bench

DE Bench- 155 + double minis 8x3

Floor press (cg)-
225 x 5
245 x 5
265 x 3

Db rows-
100 x 10
110 x 10
120 x 10 (pr)
130 x 8 (pr)

Seated db cleans-
40 x 10
50 x 8
50 x 8

5a) Oh tri bar ext-
80 x 10
90 x 12
100 x 12

5b) hammer curls (tri bar)-
80 x 12
90 x 12
100 x 11

*I had to move this up a day earlier and I wasnt recovered enough for it. I forgot how brutal bands were on benching. My tris were immediately sore and messed me up big time on the floor presses. Everything else went good tho.

[superbilt]

7/28/08 ME Squat/DL

Squat- (medium wide)
135x5,5
240x4
290x3
335x2
385x1
430x1 (belt)
460x1
480x1 (5lb pr)
335x5

DL standing on 3 inch blocks-
225x3
315x3
365x1
405x1
435x3 (pr)
445x3 (pr)

Db swings (1 arm)-
70x8
75x8
75x8 (pr)

Db side bend-
115x8
125x8
135x8

Lying leg raises-
15x10
15x10
20x10

Sled (forward)
140 x 150ft
230 x 6 sets of 150 feet (30sec rest between sets)

Walking Lunges-
150ft

*good day today. Hit a 5lb squat pr and found out where my weakness is. I need stronger hamstrings and hips to help me open my hips and sit back further. Going down is harder than coming up which is odd. I really like the deficit deadlifts standing on 3 inch blocks. They develop awesome starting strength.

Yesterday was my b-day and I ate a lot so I had to do a lot today to burn it off. Some of the highlights were I went to a brunch buffet, had about 3/4 of a bag of popcorn, 2 donuts, a bagel, 2 slices of pepporni pizza, half a loaf of garlic bread, + normal food like 2 protein shakes, tuna, and oatmeal. I wouldnt recommend eating like this very often however once in a while is ok. I usually eat strict like a bodybuilder buy it was my b-day. It did give me a lot of energy today tho even though I had a huge headache b4 my workout.

[superbilt]

7/30/08 ME Bench

Pin Press (off chest)-
135 x 5
185 x 3
225 x 2
250 x 2
275 x 1
300 x 1
320 x 1 (5lb pr)
250 x 5

Rack lockouts-
315 x 3
340 x 3
365 x 2

Chest supp bb row-
145 x 8
165 x 8
185 x 8
190 x 8 (pr)

Pullups (neutral grip)
30 x 8
40 x 8
50 x 8

Lying db tri ext-
55 x 12
60 x 10
65 x 10 (pr)
65 x 10

[superbilt]

7/31/08 DE Squat/dl

Box Squats (13 inch box)
250 10 x2

RDL-
225 x 8
245 x 8
265 x 8
285 x 8
295 x 8

Sandbag lift and load (50 inch platform)
170 x 4
170 x 4
170 x 4

Hip belt box squat (w bands above knees)
25+mini x 12
50+mini x 10
50+2 mini x 12

Roman chair situps (5 sec pause)
100 x 8
110 x 8
110 x 8
115 x 8 (pr)
115 x 8

[superbilt]

8/1/08 DE Bench

DE Bench- 175 8 x 3

Tri bar oh press (clean 1st rep)
90 x 6
150 x 3
150 x 3
170 x 3
195 x 3 (pr)
195 x 3

Db Bench (palms in)-
80 x 10
80 x 12
80 x 11

Db rows-
110 x 8
110 x 10
110 x 12 (pr)

Face pulls (band)
green x 15
green x 16
green x 15
green x 15

Hammer curls (tri bar)
90 x 10
90 x 10
100 x 10
100 x 10