video of my 750 contest squat

[Doc.Sust]

i have taken the vid down, if you want to see it pm me.

[facile]

Incredible, must have felt amazing, when you stepped back!

[Doc.Sust]

^^^ it felt alot better after i got the weight off my back! lol! to be serious it did feel real good to hit that weight.

[956Vette]

Holy shyt awesome vid and lift buddy!!!

[Doc.Sust]

Holy shyt awesome vid and lift buddy!!!

hey good buddy! good to hear from you! thanks, most appreciated. i hope all is well with you and things are going good

[godkilla]

wicked

[MuscleScience]

Amazing Doc just amazing, BTW did you power lift through DC school?

[Doc.Sust]

Amazing Doc just amazing, BTW did you power lift through DC school?

yes and no. only did one contest in the 3.5 years i was in school. i still trained like a powerlifter, but i had to adapt to the school schedule, so i wasnt always able to keep consistent days, i had to be flexible. this is how to do it and this is actually how i train now. all you need is 2 days a wk and an optional 3rd day. it works like this. these are the days i do the lifts on, but this can be switched.

monday
auxillary day(this is the optional day) on this day i hit anything that needs more work or extra work, i usually focus on lower back, hamstrings, glutes,quads, core work i do only one movement with a bar on this day like a good morning or a stiff leg deadlift or a partial squat,. i work my way up to a 3-5 rep max and than stop the movement. after that, i make sure to try to do the rest of the auxillary work using exercises that do not use bar. i do this to give my body and my shoulders a break. if i feel worn out from the squat/dead day, i will skip this day. generaly i do this day 2-3 times out of every 4 wks. only exception is if i am really worn out or just to damn busy.

tuesday- press,tri's, lats, and some rotator cuff movements on occasion.

saturday squat/dead day

squats about 3-5 sets of doubles or triples and two heavy singles(singles are done every other wk)

deadlift 3-5 sets of singles or doubles. choose a different exercise every wk, -romanian deads, partial rack deads, regular deads, band deadlifts, reverse bands deadlift

lowerback/hamstring exercise 3 sets of 8 -12 reps

abs


this routine offers alot of freedom, the auxillary day is done on monday, but if i am busy, i can do it on wednesday. i just lighten it up because it is closer to my squat dead day. the pres can be moved from tuesday to wednesday if needed, and the squat/ dead day can be moved to friday or sunday, if you cant get tothe gym on a particular saturday. so you try to keep your scheduled days, but if you cant because of your school work, you adapt. this template allows for alot of freedom, and you really need this when you are as busy as you are.

[Odpierdol_sie!]

Lovely stuff there doc!!!!

[Dukkit]

sick....

[RJstrong]

nice work... looking strong!!!

[Doc.Sust]

nice work... looking strong!!!

Rj, thanks bro, how have your lifts been going?? when is you next comp?

[Mazzive_T]

yes and no. only did one contest in the 3.5 years i was in school. i still trained like a powerlifter, but i had to adapt to the school schedule, so i wasnt always able to keep consistent days, i had to be flexible. this is how to do it and this is actually how i train now. all you need is 2 days a wk and an optional 3rd day. it works like this. these are the days i do the lifts on, but this can be switched.

monday
auxillary day(this is the optional day) on this day i hit anything that needs more work or extra work, i usually focus on lower back, hamstrings, glutes,quads, core work i do only one movement with a bar on this day like a good morning or a stiff leg deadlift or a partial squat,. i work my way up to a 3-5 rep max and than stop the movement. after that, i make sure to try to do the rest of the auxillary work using exercises that do not use bar. i do this to give my body and my shoulders a break. if i feel worn out from the squat/dead day, i will skip this day. generaly i do this day 2-3 times out of every 4 wks. only exception is if i am really worn out or just to damn busy.

tuesday- press,tri's, lats, and some rotator cuff movements on occasion.

saturday squat/dead day

squats about 3-5 sets of doubles or triples and two heavy singles(singles are done every other wk)

deadlift 3-5 sets of singles or doubles. choose a different exercise every wk, -romanian deads, partial rack deads, regular deads, band deadlifts, reverse bands deadlift

lowerback/hamstring exercise 3 sets of 8 -12 reps

abs


this routine offers alot of freedom, the auxillary day is done on monday, but if i am busy, i can do it on wednesday. i just lighten it up because it is closer to my squat dead day. the pres can be moved from tuesday to wednesday if needed, and the squat/ dead day can be moved to friday or sunday, if you cant get tothe gym on a particular saturday. so you try to keep your scheduled days, but if you cant because of your school work, you adapt. this template allows for alot of freedom, and you really need this when you are as busy as you are.

for your press do you do the same? 3-5 rep max?
what exercises do you do for your tris and lats?

and lower back and hamstring exercises, are they hyperextensions and hamstring curls, stuff like that?

whats your diet like? is it different on the days you work out?

Knowledge is the power, and ive always been intrested in powerlifting! Itd be nice to see whats different to a bodybuilders lifestyle.

Kind Regards, and well done for your hard work. T.

[Booz]

great lift there mate,you looked strong.......................

[scottish]

Nice job Doc.. Thanks for posting up your routine. Might give it a go..

[Doc.Sust]

for your press do you do the same? 3-5 rep max?
what exercises do you do for your tris and lats?

and lower back and hamstring exercises, are they hyperextensions and hamstring curls, stuff like that?

whats your diet like? is it different on the days you work out?

Knowledge is the power, and ive always been intrested in powerlifting! Itd be nice to see whats different to a bodybuilders lifestyle.

Kind Regards, and well done for your hard work. T.

ok i will answer them one at a time

press
one wk i work my raw press and do speed work, the next wk i do my presses in the shirt, so it breaks down like
this. rep range on the bench press is 2-3 reps

wk 1

speed press, i use 50% to 60% of my max. i take 30 sec breaks btwn set. total set 5-8. reps per set 2-3( i usually do these with bands or chains and i lower the percents because of the extra resitance.if you dont have bands or chains, no problem. follow the percentages i listed earlier,)

next i pick another press movement. either full range raw press,pause presses, various board presses form various heights, floor presses or close grip. i work in reps of 5 for 3-4 sets

after this i pick either tri push downs or dumbell tri extensions, 2- 3 sets of 10 to 15 reps

lat work, i usually work 5 sets of 10 - 15 reps on either pulldowns, rows, or a little of both, i change it up every wk, different reps schemes, different bars on the pull downs, supported rows, rows with dumbellss, etc etc, the only thing i dont do is behind the neck pulldowns, they are a waste.

wk 2


shirted press
, i warm up, put on the shirt, i keeping the range of 1-3 reps 3-5 sets(more like 3 sets these days. the weight has been heavy and i am burned out after the 3rd set.)

board presses,
i pick the weakest spot of my press(where i get stuck) and use that board height only on this day(unlike last wk where i may have done various boards with various heights for each set) the weak spot will change as you make it stronger and work that particular board.be sure to address the change as you get stronger and use the correct board for your new weak point. i do 3- 4 sets of 5 reps. if i can only get 3 reps on the last set, it is fine, but if the weight is to heavy and i only get 3 on my second set, i will drop the weight to make sure i get 5 the next set . use a medium grip on this exericse. ( inormaly put my pointer fingers on the rings for a normal press. on board press, i put my pinkys on the rings to more tricep involved)

rack lockouts, put the bar in the power rack, set the pins so the most you can move the bar is 3- 5inches. 3 to4 sets of 5 reps

latwork, pick your own poison here. also maybe some rotator cuff work, and rear delt, 2- 3sets reps at 10 - 15. i dont spend alot of time on these, i just want to get the fcuk out of the gym at this point, so i keep them lighter and do them quick and easy



next question, what i do for low back and hamstrings on the auxillary day. i use hyperextensions,weighted hypers, 45 degree or 90 degree. reverse hyper machine( if i have access to one) pull throughs, glute ham raises, leg curls, sigle leg curls,band leg curls, good mornings with various stances (close, medium, or wide. i do them either with an arched back or a rounded back. this gives you alot of variations. sometimes i do them from suspended chains, some times full range out of a power rack, or sometimes off of a certain rack height off the pins in a power rack) band good mornings, dimmel deadlifts (very rarely) also to work my quads i sometimes (i very rarely do this ,just when i feel my quads need more work) close stance deep, no belt squats ass to the floor. no supportive wraps. these are for quads, but you will get hamstrings out of this as well as long as you go deep

if you are not sure what some of these exercises are check out www.elitefts.com go to the exercise index and all these exercise and other ones i dont particulary use are listed in great detail with explanations

my diet could be better lol! when i get ready for a contest, i eat real clean, high protein low carbs. i take in more protein on the days i work out than the days i dont work out. if i feel really beat up on an off day, i will force myself to take in more protein, basicaly i listen to my body. i make all of my meals consist of protein as the main part of everything i eat. i only take protein shakes post workout, if idont workout, i dont drink them ever! i dont use weight gainers, creatine or any other crap from GNC, it is a waste and a rip off. i dont count exactly what my protein is, i figure if my diet is mainly made of protein, i am in the ball park of where i should need to be. now i have been in my off season, my diet has been like crap. typical day double chicken cutlet for breakfast or 4 egg omlette with ham. double cheesesteak for lunch or a pork sandwich. diner. steak , chicken, pork, hamburgers .lot of it, any way i can cook it. when it is contest time i eat 5 times a day, off season , i eat bigger meals and 3 times a day, it is just more conveinent for me and my schedule. off season weight is about 212-215. my offseason diet sucks. i wouldnt recomend it to anyone, it just work for me

[soulstealer]

Awesome lift man... whats that make your total 1980?... almost 2000 @ 198lbs damn dude...

[ottomaddox]

Amazing, Great job!!!!!!

[Doc.Sust]

Awesome lift man... whats that make your total 1980?... almost 2000 @ 198lbs damn dude...

i havent put the whole thing together in one meet yet. i did the 605 dead and 575 press in one meet and the 750 squat only in another meet. i know i am capable of a 2000lb total. my gym and contest lifts let me know where i stand. if i had an absolute perfect day. it would be an 800 squat, 600 press and a 650-700 dead. this would put me in the range of a 2050 to 2100lbs. only problem is these so called perfect days dont happen often. when you compete 2 times a year, it isnt as probable if anything is off with variables such as injuries, training, or even an off day. alot of times in training. 2 lifts will be going great and one will lag or vice versa.it is like the "perfect storm" to get all three lifts at their very best. for example when i was a raw lifter at 181lbs, i new i was capable of a 1500lb total. it took me almost 3 years until i pulled off the perfect meet. this is when i was even competeing 3-4 times a year. i have no doubt it will happen, when it will happen is the only question. after i go 2000lb plus, i am hanging it up for good with doing full meets and will do bench only meets and see if i can get to or close to 700lbs plus press.

[MuscleScience]

yes and no. only did one contest in the 3.5 years i was in school. i still trained like a powerlifter, but i had to adapt to the school schedule, so i wasnt always able to keep consistent days, i had to be flexible. this is how to do it and this is actually how i train now. all you need is 2 days a wk and an optional 3rd day. it works like this. these are the days i do the lifts on, but this can be switched.

monday
auxillary day(this is the optional day) on this day i hit anything that needs more work or extra work, i usually focus on lower back, hamstrings, glutes,quads, core work i do only one movement with a bar on this day like a good morning or a stiff leg deadlift or a partial squat,. i work my way up to a 3-5 rep max and than stop the movement. after that, i make sure to try to do the rest of the auxillary work using exercises that do not use bar. i do this to give my body and my shoulders a break. if i feel worn out from the squat/dead day, i will skip this day. generaly i do this day 2-3 times out of every 4 wks. only exception is if i am really worn out or just to damn busy.

tuesday- press,tri's, lats, and some rotator cuff movements on occasion.

saturday squat/dead day

squats about 3-5 sets of doubles or triples and two heavy singles(singles are done every other wk)

deadlift 3-5 sets of singles or doubles. choose a different exercise every wk, -romanian deads, partial rack deads, regular deads, band deadlifts, reverse bands deadlift

lowerback/hamstring exercise 3 sets of 8 -12 reps

abs


this routine offers alot of freedom, the auxillary day is done on monday, but if i am busy, i can do it on wednesday. i just lighten it up because it is closer to my squat dead day. the pres can be moved from tuesday to wednesday if needed, and the squat/ dead day can be moved to friday or sunday, if you cant get tothe gym on a particular saturday. so you try to keep your scheduled days, but if you cant because of your school work, you adapt. this template allows for alot of freedom, and you really need this when you are as busy as you are.

Thanks doc,

Yeah i feel guilty if I am in the gym more than three days a week right now. LOL. I will give that routine a try.

[Doc.Sust]

Thanks doc,

Yeah i feel guilty if I am in the gym more than three days a week right now. LOL. I will give that routine a try.

it will work for you. for now put school first.lifting second. once you graduate you will have plenty of time to train.

[Amorphic]

excellent work doc, you're a machine.

[hauss man]

great job buddy! i always thought that was you on fortified iron

im competing january 19th at the pro/am in columbus, will you be there?

[raw12]

Incredible

[cj1capp]

You Rock Doc!!!
Thanks for the vid its inspiring.

[PEWN]

great look.... you looked damn steady.... you could have got some more .....

[IM MACHO]

Damn dude that was impressive!! I have watched it like 100 times!! HAHA

[Denim165]

Nice job! And your sure not built to squat either! I would like to see video of you benching.

[Doc.Sust]

great job buddy! i always thought that was you on fortified iron

im competing january 19th at the pro/am in columbus, will you be there?

what is your screen name on FI? PM me and give me the scoop. nahh no pro-am. my one training partner, d. blankenship, is going to lift. i was thinking about it, but i hate cutting weight in the winter and i need a break from contests so i can focus my training on getting stronger. looking at a few meets. i will pick one in april or may.best of luck at the meet. kick ass and take names!

[Doc.Sust]

great look.... you looked damn steady.... you could have got some more .....

i hope you are right. i really want to hit 800lbs soon!

[Doc.Sust]

Nice job! And your sure not built to squat either! I would like to see video of you benching.

i will post the vid of my 575 press on monday.

my deadlift sucked at this meet

[hauss man]

what is your screen name on FI? PM me and give me the scoop. nahh no pro-am. my one training partner, d. blankenship, is going to lift. i was thinking about it, but i hate cutting weight in the winter and i need a break from contests so i can focus my training on getting stronger. looking at a few meets. i will pick one in april or may.best of luck at the meet. kick ass and take names!

i dont post on fi, i just cruise the board. i remembered your old avatar which you use still on fi, i just didnt want to post about it ever on this board.

and i didn't know you trained with him, i will be on the amateur day. im not cutting, im just lifting in the 220's. i have been squating up at westside once a week and i am hoping to hit some nice numbers.

[Doc.Sust]

i dont post on fi, i just cruise the board. i remembered your old avatar which you use still on fi, i just didnt want to post about it ever on this board.

and i didn't know you trained with him, i will be on the amateur day. im not cutting, im just lifting in the 220's. i have been squating up at westside once a week and i am hoping to hit some nice numbers.

yeah i train with him. b.varg. and m. wilson. they were all at the last pro/am. good group of guys. how is training at westside??!!! must be cool. d. blank. used to train there and always tells stories about louie that make me piss my pants lau***ng.

what numbers you looking to hit?

[Doc.Sust]

i dont post on fi, i just cruise the board. i remembered your old avatar which you use still on fi, i just didnt want to post about it ever on this board.

and i didn't know you trained with him, i will be on the amateur day. im not cutting, im just lifting in the 220's. i have been squating up at westside once a week and i am hoping to hit some nice numbers.

also are you friendly with panora? if so, do you know if he is competeing at 242 or 275? either way, if you do see . him tell him "doc sust" wishes him his best.

[Doc.Sust]

thanks everybody for the positive responses. it means alot to me and i appreciate it from all of you

[Mazzive_T]

ok i will answer them one at a time

press
one wk i work my raw press and do speed work, the next wk i do my presses in the shirt, so it breaks down like
this. rep range on the bench press is 2-3 reps

wk 1

speed press, i use 50% to 60% of my max. i take 30 sec breaks btwn set. total set 5-8. reps per set 2-3( i usually do these with bands or chains and i lower the percents because of the extra resitance.if you dont have bands or chains, no problem. follow the percentages i listed earlier,)

next i pick another press movement. either full range raw press,pause presses, various board presses form various heights, floor presses or close grip. i work in reps of 5 for 3-4 sets

after this i pick either tri push downs or dumbell tri extensions, 2- 3 sets of 10 to 15 reps

lat work, i usually work 5 sets of 10 - 15 reps on either pulldowns, rows, or a little of both, i change it up every wk, different reps schemes, different bars on the pull downs, supported rows, rows with dumbellss, etc etc, the only thing i dont do is behind the neck pulldowns, they are a waste.

wk 2


shirted press
, i warm up, put on the shirt, i keeping the range of 1-3 reps 3-5 sets(more like 3 sets these days. the weight has been heavy and i am burned out after the 3rd set.)

board presses,
i pick the weakest spot of my press(where i get stuck) and use that board height only on this day(unlike last wk where i may have done various boards with various heights for each set) the weak spot will change as you make it stronger and work that particular board.be sure to address the change as you get stronger and use the correct board for your new weak point. i do 3- 4 sets of 5 reps. if i can only get 3 reps on the last set, it is fine, but if the weight is to heavy and i only get 3 on my second set, i will drop the weight to make sure i get 5 the next set . use a medium grip on this exericse. ( inormaly put my pointer fingers on the rings for a normal press. on board press, i put my pinkys on the rings to more tricep involved)

rack lockouts, put the bar in the power rack, set the pins so the most you can move the bar is 3- 5inches. 3 to4 sets of 5 reps

latwork, pick your own poison here. also maybe some rotator cuff work, and rear delt, 2- 3sets reps at 10 - 15. i dont spend alot of time on these, i just want to get the fcuk out of the gym at this point, so i keep them lighter and do them quick and easy



next question, what i do for low back and hamstrings on the auxillary day. i use hyperextensions,weighted hypers, 45 degree or 90 degree. reverse hyper machine( if i have access to one) pull throughs, glute ham raises, leg curls, sigle leg curls,band leg curls, good mornings with various stances (close, medium, or wide. i do them either with an arched back or a rounded back. this gives you alot of variations. sometimes i do them from suspended chains, some times full range out of a power rack, or sometimes off of a certain rack height off the pins in a power rack) band good mornings, dimmel deadlifts (very rarely) also to work my quads i sometimes (i very rarely do this ,just when i feel my quads need more work) close stance deep, no belt squats ass to the floor. no supportive wraps. these are for quads, but you will get hamstrings out of this as well as long as you go deep

if you are not sure what some of these exercises are check out www.elitefts.com go to the exercise index and all these exercise and other ones i dont particulary use are listed in great detail with explanations

my diet could be better lol! when i get ready for a contest, i eat real clean, high protein low carbs. i take in more protein on the days i work out than the days i dont work out. if i feel really beat up on an off day, i will force myself to take in more protein, basicaly i listen to my body. i make all of my meals consist of protein as the main part of everything i eat. i only take protein shakes post workout, if idont workout, i dont drink them ever! i dont use weight gainers, creatine or any other crap from GNC, it is a waste and a rip off. i dont count exactly what my protein is, i figure if my diet is mainly made of protein, i am in the ball park of where i should need to be. now i have been in my off season, my diet has been like crap. typical day double chicken cutlet for breakfast or 4 egg omlette with ham. double cheesesteak for lunch or a pork sandwich. diner. steak , chicken, pork, hamburgers .lot of it, any way i can cook it. when it is contest time i eat 5 times a day, off season , i eat bigger meals and 3 times a day, it is just more conveinent for me and my schedule. off season weight is about 212-215. my offseason diet sucks. i wouldnt recomend it to anyone, it just work for me

doc...ur the man, thanks for taking your time out to write something as detailed as this, it means a lot bro, im definatley going to take into account some of the things youve said when planning my strength training from now on. Thanks once again, T.

[hauss man]

yeah i train with him. b.varg. and m. wilson. they were all at the last pro/am. good group of guys. how is training at westside??!!! must be cool. d. blank. used to train there and always tells stories about louie that make me piss my pants lau***ng.

what numbers you looking to hit?

thats quite a crew, i haven't been going there long so i am just a fly on the wall, i don't bother anyone unless they come up to me. and i haven't seen greg.

im a junior and usually compete at 198 but don't feel like cutting so i will be in the 220.
i don't like to make predictions but my openers will be roughly low 600's, low 400's and low 500's

[Doc.Sust]

doc...ur the man, thanks for taking your time out to write something as detailed as this, it means a lot bro, im definatley going to take into account some of the things youve said when planning my strength training from now on. Thanks once again, T.

no problem. any questions feel free to ask

[Doc.Sust]

thats quite a crew, i haven't been going there long so i am just a fly on the wall, i don't bother anyone unless they come up to me. and i haven't seen greg.

im a junior and usually compete at 198 but don't feel like cutting so i will be in the 220.
i don't like to make predictions but my openers will be roughly low 600's, low 400's and low 500's

i am sure you will do good.post your meet results after the contest. have some fun!

[goose]

Amazing doc,true hardcore.