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  1. 04-22-2006, 07:14 AM #1
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    Doc susts dead routine rocks

    Im on week 5 now and I love this routine

    The deadlift days are sure starting to get heavy. Especialy the squats I am weak in the squats and squatting after deads and straight leg deads is a real killer.

    But 70% of my max(170kg) in the dead has never feel this easy before especialy not when standing on a box.

    I cant wait to se what Il pull when its 1rm time in 5 weeks.
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  2. 04-26-2006, 09:06 AM #2
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    johan, try the three lift program i sent you next(the spread sheet i sent you) ALL your lifts will sky rocket!!! my dead has gone through the roof, i pulled 545 for 5 yesterday weighing 185lbs. i have never been able to come close to that weight for that many reps at that light of a body weight!
    Last edited by Doc.Sust; 04-27-2006 at 02:05 PM.
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  3. 04-26-2006, 09:11 AM #3
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    johan, i am also putting together a brand new dead program. i take alot of benedict magnusons traing combined with a little help from sgt rock brent howard and andy boloton and came up with a crazy hybrid program that is going to blow any other program!! one traing day a wk, alternating exercises every wk, one wk squat with deadlift auxillaries, the following wk, dead lift with more deadlift auxillaries. than i have one other day where you do ironmanH.I.T traing for quads and hams. it is simplistic, short, and easy to follow, i will print it out after my meet is over.
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  4. 04-26-2006, 10:14 AM #4
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    sounds very promising Cant wait to se that one!!
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  5. 04-26-2006, 10:29 AM #5
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    best program i ever wrote
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  6. 04-26-2006, 11:03 AM #6
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    Word!!!!!!!!!!!!

    Quote Originally Posted by johan
    Im on week 5 now and I love this routine

    The deadlift days are sure starting to get heavy. Especialy the squats I am weak in the squats and squatting after deads and straight leg deads is a real killer.

    But 70% of my max(170kg) in the dead has never feel this easy before especialy not when standing on a box.

    I cant wait to se what Il pull when its 1rm time in 5 weeks.
    I calculated my 1rep max on deads to be about 375 and after three weeks of training the Doc Method, I nailed 405 easily. Felt good to pull four plates.
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  7. 04-26-2006, 01:17 PM #7
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    5 plates is just around the corner..keep working hard it will happen quicker than you think if you stick to the routine
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  8. 04-26-2006, 01:19 PM #8
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    Quote Originally Posted by Grappler13
    I calculated my 1rep max on deads to be about 375 and after three weeks of training the Doc Method, I nailed 405 easily. Felt good to pull four plates.
    plate is just around the corner 4 u, keep up the good work!
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  9. 04-26-2006, 09:26 PM #9
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    Quote Originally Posted by Doc.Sust
    johan, try the three lift program i sent you next(the spread sheet i sent you) ALL your lifts will sky rocket!!! my dead has gone through the roof, i pulled 545 for 5 yesterday weighing 185lbs. i have never been able to come close to that weight for that many reps!

    hah and you could have done more :P seeya tommorow man..
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  10. 04-27-2006, 02:04 PM #10
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    Quote Originally Posted by Sasso09
    hah and you could have done more :P seeya tommorow man..
    no you are being kind. hey every one, this is my new training partner, look out after i am done with him this guy is going to be a force to reckon with! whole lot of raw potential
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  11. 04-27-2006, 02:39 PM #11
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    Quote Originally Posted by Doc.Sust
    i pulled 545 for 5 yesterday weighing 185lbs. i have never been able to come close to that weight for that many reps at that light of a body weight!
    thats pretty damn insane weights. How tall are you bro? Your the weight I want to be with the strenght I want to have
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  12. 04-27-2006, 02:40 PM #12
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    Quote Originally Posted by Grappler13
    I calculated my 1rep max on deads to be about 375 and after three weeks of training the Doc Method, I nailed 405 easily. Felt good to pull four plates.
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  13. 04-28-2006, 07:02 PM #13
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    Quote Originally Posted by Doc.Sust
    johan, i am also putting together a brand new dead program. i take alot of benedict magnusons traing combined with a little help from sgt rock brent howard and andy boloton and came up with a crazy hybrid program that is going to blow any other program!! one traing day a wk, alternating exercises every wk, one wk squat with deadlift auxillaries, the following wk, dead lift with more deadlift auxillaries. than i have one other day where you do ironmanH.I.T traing for quads and hams. it is simplistic, short, and easy to follow, i will print it out after my meet is over.
    doc.sust, any word on when you will post this routine? Also, any chance of making the three lift spreadsheet you drew up accesible to the rest of us?
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  14. 04-28-2006, 07:13 PM #14
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    im also very interested in this routine. please post Doc Sust. My dead lift and squats are my weakest points. would love to blow some plates up
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  15. 04-28-2006, 09:38 PM #15
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    Quote Originally Posted by artica
    doc.sust, any word on when you will post this routine? Also, any chance of making the three lift spreadsheet you drew up accesible to the rest of us?
    shoot me your email via pm and it is yours
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  16. 04-28-2006, 09:40 PM #16
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    Quote Originally Posted by dukkitdalaw
    im also very interested in this routine. please post Doc Sust. My dead lift and squats are my weakest points. would love to blow some plates up
    my dead only routine i have posted as a sticky, if you want the 3 lift program, shoot me a pm of your email and i will get it to you, i would make the spread sheet a sticky but i dont know how to get it from my email to post here , i have tried unsucessfully
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  17. 04-28-2006, 09:40 PM #17
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    Got it, thanks doc...
    Last edited by artica; 04-28-2006 at 09:44 PM.
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  18. 04-28-2006, 09:41 PM #18
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    you will have mail in a few seconds
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  19. 04-28-2006, 09:43 PM #19
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    Quote Originally Posted by Doc.Sust
    my dead only routine i have posted as a sticky, if you want the 3 lift program, shoot me a pm of your email and i will get it to you, i would make the spread sheet a sticky but i dont know how to get it from my email to post here , i have tried unsucessfully
    You might have to host it somewhere then post the link to the DL here. don't know who would host an excel or word file though....

    Yes, the 3 lift routine doc... My previous post above has my email addy for you. Thanks again.
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  20. 04-28-2006, 09:44 PM #20
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    sent it to you, i am sure you will have questions about the exercises, ask me and i will explain
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  21. 04-28-2006, 09:48 PM #21
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    no questions, Manta ray squats will have to be substituted, I understand their purpose so sub won't be hard to figure out.

    Thanks again. Will keep you updated once I give it a go after Senior Nationals. I was looking for something to take less brain power from me...
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  22. 04-28-2006, 10:02 PM #22
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    yeah for the mantas, you can sub in high bar close stance pause squats or high bar box squats, i also added in partial squats,(done on the squat day rt after regular squats) for the first 8 wks and for the last 4 wks, i added in walk outs, feel free to change some things up. i also only did 3 sets of lat movements on the day required for lat movements. program still worked great.

    i also subed in SLDL instead of the dimmels, i did sldl using 75%of whatever weight i used for that deadlift that workout day for 5 reps, 2 sets. than i would do 1 set of dimmels for 15 to finish up. the last 4 wks of the routine, i only did dimmels. this can be subed in with rev hypers, GHR also
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  23. 04-28-2006, 10:03 PM #23
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    good luck at nationals, apf nationals or usapl nationals?
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  24. 04-28-2006, 10:06 PM #24
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    Quote Originally Posted by Doc.Sust
    good luck at nationals, apf nationals or usapl nationals?
    apf.

    As for the routine, definitely will play around with the accesory lifts...

    Maybe spend 3 weeks on dimmels, then switch to reverse hypers, then sldl's the a little rack deads the last 3 weeks to peak.
    Great setup, I like the balance in the days will definitely allow for gpp work or sled work post workout, which I desperately need to include after nationals.
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  25. 04-28-2006, 10:09 PM #25
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    Quote Originally Posted by artica
    apf.

    As for the routine, definitely will play around with the accesory lifts...

    Maybe spend 3 weeks on dimmels, then switch to reverse hypers, then sldl's the a little rack deads the last 3 weeks to peak.
    Great setup, I like the balance in the days will definitely allow for gpp work or sled work post workout, which I desperately need to include after nationals.
    yeah it gives you sometime to hit cardio if you have to, gpp, core strenght work, plyometrics, etc etc. it also lets you recover real easily , i like the idead of a heavy wk than a lighter wk , than another heavy,, 3 steps forward one step back type of method . it prevents you from peaking to early
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  26. 04-28-2006, 10:12 PM #26
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    ah yes, progressive overload. Nice.
    Can't wait to see the routine you drew up based on your conversations with bolton, magnussen,sgt rock and howard. Im interested to see it..
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  27. 04-28-2006, 11:04 PM #27
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    Quote Originally Posted by artica
    ah yes, progressive overload. Nice.
    Can't wait to see the routine you drew up based on your conversations with bolton, magnussen,sgt rock and howard. Im interested to see it..
    i just posted a real rough idea of it take a peak
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  28. 04-28-2006, 11:27 PM #28
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    Quote Originally Posted by johan
    thats pretty damn insane weights. How tall are you bro? Your the weight I want to be with the strenght I want to have
    5 foot ten
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  29. 04-29-2006, 05:58 AM #29
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    Quote Originally Posted by Doc.Sust
    5 foot ten
    we are just about identical heights aswell.

    when it comes to the week where Im suposed to do my new 1rm in the deadlift. Should I skip the upper body workouts completely and rest a few days before I pull??
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  30. 04-29-2006, 08:27 AM #30
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    Quote Originally Posted by johan
    we are just about identical heights aswell.

    when it comes to the week where Im suposed to do my new 1rm in the deadlift. Should I skip the upper body workouts completely and rest a few days before I pull??
    absolutely. i usually take an entire wk off than the following wk i pull and thats is all i do that day
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  31. 10-28-2009, 11:18 AM #31
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    Doc. Sust What was that routine?
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  32. 11-10-2009, 04:46 PM #32
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    it is stickied on the previous page at the top
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  33. 11-10-2009, 04:50 PM #33
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    ahh old thread

    but good
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  34. 11-13-2009, 09:13 AM #34
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    jesus dkkitdalaw, 55000posts! you have been a on a posting rampage!!! dont know how you do it
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