Doc. Sust training log

[Doc.Sust]

Good stuff Doc!! I've read a lot of your threads and have gotten some great ideas from your stickies. Nice to see you posting again and i'm definetely following.

I don't think i have to tell you to keep up the good work but i will anyway. Keep up the good work. haha....

thank you good sir!

[Doc.Sust]

wed, sq. dl accessory

raw squats,deep
155-5
245-5
335-8

RDL's
135-5
225-5
315-5 all were easy

rack pull above knees conventional

495-5
700-1
585-5

barbell row
135-10
185-10

band hamstring curls,
abs
grip work

[Doc.Sust]

dec 10 bench auxill

raw press
135x5
225x5
275x3
315x8
335x3 pause reps

lockouts
405-5
495-10

cambered bar
135x10
185x10

dbell curls
rope tri push downs

[stpete]

I'm enjoying this. Keep us posted Doc.

[Doc.Sust]

12/12 sq/dl

free squat, using ace briefs and boss suit
235-3
325-3
435-3
525-2
615-1
655-1

straps up
705-1
reverse light bands
795-1
845-1

dead sumo, ace briefs, short bands down
135-5
225-5
315-5
405-2
495-5

ukraninan deads ,increasing weight per set
3 sets of 10

standing abs

chest supported rows

grip work

used my friends boss suit, just ordered one today. loved it. great support great suit.

[Doc.Sust]

12/21/
raw bench
135-8
225-5
315-3
375-1
405 3 board-1
405-2 board-1

shirt bench,overkill shirt
495-2 2board
495-3 2 board, easy set could have done 5 reps
545-1 1 board
565-1 1board (missed the board because i jacked the shirt)
565 1 1 board (unjakced shirt hit the board, got the rep)

reverse green band raw 2 board press
405-5
455-5


raw 3 board
365-4. triceps fried shut it down

pushdowns 2x15
band pull aparts 2x15

[MuscleScience]

This log pumps me up Doc, keep em coming!!!

[Doc.Sust]

This log pumps me up Doc, keep em coming!!!

thanks, you got it, more to come

[Doc.Sust]

12/16
leg accessory

raw squat
135-5
225-5
315-5
365-5

raw squats on this day are getting boring and feel stagnant. going to keep doing a raw squat movement but cycling in some different types. raw box squats with bands, front squats and close stance olympic squats. conjugate method type of training

raw conventional dead
225-5
315-5
405-3
455-1(heaviest i have pulled conventional in over 10 years, big mistake not working my conventional all this time. if you pull sumo, make sure you do some conventional training and not just sumo like i did.you will make quicker gains and your back will be stronger)

sumo rack pulls below the knees monster mini bands doubled and choked
225-5
315-5
405-2
495-2 new pr(personal record)

weighted crunches with 45lb d bell 50 total reps

captain of crush gripers, grip work

barbell rows
135-10
185-8
225-5

[stpete]

Good stuff.

[BgMc31]

Keep it comin Doc. Even us jacked fattys love what you do. I've started incorporating many of your principles into my strongman routine, especially when it comes to my overhead pressing, pulls, and squats...minus the gear of course!! LOL!!!! Good shit brotha!!!

[Doc.Sust]

thank you all here is some more. glad people are using some of the thing i do

dec 17
chest and tri assistance

monster mini bands doubled speed press
135x3x3
185 2x3
(you wouldnt believe how much tension these bands made the bar feel like, felt heavier than 315 plus)

lower rack lockouts from about a 3board height. pinky on the rings grip
315-3
365-3

same as above added reverse blue bands
405-3
495-3

dbell tri ext 3 set 10-15 reps increasing weight

barbell curl (only did one set, my forearms are shot from grip worK, straight bar aggravates this) 1 x 15

hammer curls 1x15

band curls

band rot cuff work few exercises and sets with a rep range of 15'skeep it light and work to keep pristine form for isolation. i basically use 3 different movements for rot cuff rehab, if interested ask and i will go into more detail, but truly it is just basic movmemnts

[Doc.Sust]

12/19/09
sq/dead

snow storm slammed the east coast. couldnt make it to gym so i trained at home

deadlift, sumo full suited, used ace suit and old marathon suit as briefs

135x5
225x1
315x1
405x1
495x1
585x3( wasnt bad could have pulled for more reps,goal was 3 so i left it at 3 for today)

deficit pull standing on plates(stayed in suit straps down)
405x10

box squats blue bands(used ace briefs only)
135x3
225x3
315x3
335x3
365x3

chain suspended half squats
655x1
765x1
was going to do a drop set with 585 for reps but i called it, already did a lot of volume and my mid back was hurting from the weight compressing my discs and low back was sore. even if you have more left in the tank, you have to know when to walk away. if i would have done more i would probably been hampered with pain next wk

one arm static hold with rolling thunder handle for grip. kept adding weight until my grip failed and i couldnt pick it up from floor

standing weighted abs
reverse pulldowns 1 x 15 heavy

at this point my entire back was fried, and i already was in the gym for 2 hours. it was time to call it and go back upstairs and shovel snow and watch tv.havent been doing a lot of isolation movements for back lately. since i have been pulling two days a wk, i dont fell i need a lot of back work, first time doing this, we will see how it works. since i started this, my mid back feels better. before my mid back always hurt and would hamper me on squats and deads every set. i never felt fully healed ever.

[Doc.Sust]

12/21/09 bench day

a lot of wusses on the east coast. we had one guy from our whole team of 7 plus guys show today. everyone complaining about the snow and being tired from shoveling or work. because of this we trained raw today. cant shirt bench with only two people(you can but it is too dangerous imo) all in all, myself and the other guy had what i consider a decent work out

raw press
135-5
225-5
275-3
315-3
345-3
355-3
355-3
315-8

reverse blue bands to chest
(mimics shirt work, best thing we could do under circumstances)

405-3
455-3

reverse blue and light bands

495-5
525-3

close grip press
275-7( did as many as i could before i would have failed)

lat machine push downs with tricep attachment
1 setof 15
1 set of 10 increasing weight

band pull a aparts
2x15 miniband
1x 10 monster mini band

[Doc.Sust]

12/23/09
squat, bench and dead accessory

did a combo day because of holidays. all work done raw, going to do another acessory day tomorrow focusing on lat/back/hamstring and glutes since i wont be squating or deadlifting on saturday. i will be away and dont want to lift at the gym where i will be because it sucks and i wont be able to do what i really need to do

speed box squats, green bands
135-5
225-3
225-3
225-3
245-3
275-3

speed bench w mini bands doubled
135-3
225 3 sets of 3

10th hole rack lockouts
405-3
455-3
495-3
545-3

speed deadlift off two inch blocks with mini bands doubled, alternating conventional stance and wide sumo stiff legged deadlifts

135-3 conv
135-3 sumo sldl
185-3 conv
185-3 sumo sldl
225-3 conv
225-3 sumo sldl
275-3 conv
275-3 sumo sldl

[Doc.Sust]

12/24/09 back accessory

band good mornings
blue-10
black-10
black-10

reverse grip barbell row
135-15
185-10
185-10
225-8

reverse grip pull downs
135-10
180-10
180-8

band pull throughs

monster mini-10
lightband-10
monster and light-10

weighted ab crunches with 65lb dbell
1 x50

ghr
1x15

capt of crush grip work

merry f'n xmas

[Doc.Sust]

12/24/09

forgot about doing these

band rot cuff work and shoulder press

multiple sets of 10

band curls

multiple sets of 15-21 reps

[Doc.Sust]

12/29/09
great day. the overkill shirt is going to pay off once i break it in, best day in a while

raw press
225-5
315-3 reps paused
365-1
405-2brd -3

shirt press
495-2brd-3
495-2 to chest, didnt touch
495-3 to chest,didnt touch
525-2 to chest ,no touch
545 2 to chest, no touch

(even though i didnt touch each set came closer and i felt more comfortable. the weight felt easy and my partners think i should have tripled the 545, looking back i think they were right.oh well. dont cry over spilled milk.)
585-3brd-3, with shirt

raw 3 board, pinky fingers on rings of bar
365-5

raw 4board, pinky
365-10

band pull aparts

band push downs

band tri extensions

[JimmyJam]

Strong man Doc. Looking good.

I got some CoC grippers for xmas. I ended up getting a 1 and a 2.

[Doc.Sust]

Strong man Doc. Looking good.

I got some CoC grippers for xmas. I ended up getting a 1 and a 2.

thanks jimmy

the Coc grippers are great, you made a good choice on 1 and 2, that is all i have and need. i also have the grip helpers to add a little more resistance, but i hardly use them

[Doc.Sust]

12/30/09

squat dead access.

all work done raw

ultra wide sumo deadlift
( i do this by putting the olympic collars on bar first, than 25lb plates. then i load the weight i want to use. this way i can stand very wide and not get my toes crushed by the weight)

195-5
245-5
285-5
335-5
375-5

conventional dead
375-10

sumo rack dead below knees with doubled light bands
315-3
405-3

added double mini bands to the set up above. crazy band tension
405-3
495-3

front low box squats, no belt( used sting ray attachment)
135-5
185-5
225-5

stupid sting ray attachment doesnt help me hold the weight that much. it sucks, got to get used to it. hopefully will be able to increase weight soon

manta ray squats ass to the floor
225-5 ( were easy but my knees started to hurt and i did a lot of volume already)

barbell rows
135-15
225-5
275-3
225-5


crunches with 55lb dbell

Coc grip work

[Doc.Sust]

12/31/09

speed bench/ upper body accessory

starting to realize i really dont need to do much on this day as my monday sessions get heavier, i was able to tell when i was warming up that i was still not recovered from monday.probably going to get rid of this day totaly as i get closer to a meet and move some of the accessory work to wednesday and just have 1 giant upper and lower accessory day

speed bench
135-3
225-3
275-3

speed reverse green bands, 30 sec to 1 minute break btwn sets
315-3
315-3
315-3
365-3

9th hole rack lockouts (lower height than last wk)
405-3 (struggled)

green bands-495-3 (struggled again)

dbell tri ext

35-20
25-20

rot cuff work and curls, circuit training multi sets and reps

happy new year

[graeme87]

Thanks for posting this, I read regularly.

It’s great to see your workouts in detail especially showing the variety you use and being able to read your comments on how that day went.

I think this is a priceless resource on the board and much respect to you for posting it (especially since there are less accomplished lifters on the net selling their workout routines)

[Doc.Sust]

Thanks for posting this, I read regularly.

It’s great to see your workouts in detail especially showing the variety you use and being able to read your comments on how that day went.

I think this is a priceless resource on the board and much respect to you for posting it (especially since there are less accomplished lifters on the net selling their workout routines)

i really hate those idiots that try to sell their routines. it is like trying to reinvent the wheel in 2010. everything i do or anyone does has been done before, just that the way it is done evolves and changes, but still it is basically the same crap everyone has been doing for years to get strong. lift heavy, be smart, get strong.

[Doc.Sust]

1/2/10

squat dead training

used new boss suit w no briefs and straps down. breaking in suit and basically using it as a pair of briefs

145-3
255-3
335-3
455-3
545-3
595-2

straps up, loose. again trying to stretch the suit and break it in
635-1
685-1 low back seized up on this rep. when the mono lift hooks swung back at me to rack the weight, it hit my arms a little harder than normal and my reflex was to jerk away form the hooks and that is when my back locked up.i planned to jump to 775 with reverse bands, but i shut it down, again, i think i did too much on wednesday and it took away from today,also drank a little new years day watching football at a friends party, dont think that helped the cause. not every day can be a stellar day.

raw dead standing in 4 inch box sumo
225-3
315-3
405-1

shut it down, did what i could with the strained back and didnt want to risk injury.this is a tough lift. really tough on the hams and glutes the range of motion is a lot and very tough raw and sumo stance. if this movement wont make your sumo dead strong off the floor, nothing will!

standing abs with ab strap
front lat pull downs

not particularly a great day, but it could have been worse

[Doc.Sust]

jan 4th 2010 bench day

raw press

225-3
315-3
385-1
425-2board -2

overkill shirt

500-2bd-3
545- to chest 1 no touch
565 to chest 1 no touch
565-2bd 2

gained some weight after the holidays. shirt is tighter than it should be and still new, dont think i will have a problem touching when i drop some weight

raw boards pinky grip
3 board 405-5
4 board 455-1
tri's shot, immediately laid back down onbench and did another set with
405
4 board 405-5

tricep push downs
tri extensions
band pull aparts

3-4 sets each exercise 15- 20 reps

[audis4]

^^ been following doc been out of town over break! hope Christmas and New Years went well!

very impressive on the raw board presses! Keep it up doc, I may have some questions for you soon

[Doc.Sust]

^^ been following doc been out of town over break! hope Christmas and New Years went well!

very impressive on the raw board presses! Keep it up doc, I may have some questions for you soon

12/6/10

thanks audis

taking time off until saturday. i am sore head to toe. can use some down time, i never take any. want to see what i can if rested in the sq/dl

[Doc.Sust]

12/6/10 addendum

got to my office and felt like crap for not working out. i really feel out of my groove if i do nothing, slugish and out of energy and not hungry for food. so i did a recovery day toget the blood pumping

SLDL using bands, increasing bands each set

3x15

pullthroughs

3x15

leg curls

2x10

reverse grip pull downs

3x10

band pull aparts

1 set lots of reps

crunches on stability ball

2x30

Coc gripers number 1 for reps

glad to do something instead of nothing. i dont really believe in taking an entire day off.if you are beat up, tone it down for the day, keep the reps high and either do your normal workout light or pick some different exercises that work the body parts needed and go at it. i chose the 2nd option to avoid putting a bar on my back or in my hands. therefore i still got rest and got some work in.

[Doc.Sust]

1/11/10
bench day

took sat. off from squat dead day and went skiing. had a rough wk and needed a break from my mind form work and body from lifting.

today did a raw day and it was on like donkey kong! lol. time off always makes me hungrier and stronger when i come back

raw bench
225-5
315-3 paused
365-1 (flew up easy)
405-1 ( another quick one)

3board 455-1

2board 405-3

3board 405-5

4 board 455-4

reverse blue bands pinky grip, speed reps
405-3
455-3

rev blue and green
495-3
495-3

close grip
315-5

tri p downs
tri ext

band pull aparts

felt strong as hell and going to keep pushing to get my raw press as close to 450 as possible. i amnot one to believe that you dont have to be strong raw to be a good shirt bencher. you need to be good at both IMO

[Doc.Sust]

1/13/10

raw access. day

going to keep tryin the 3 day a wk gig and pace myself so i am not burned out on sat. and mon.

raw low box squat green bands
135-5
225-3
275-3

speed bench mini band s doubled
135-5
225-3
255-3

10th hole tri rack lockouts
495-3
545-3
565-3

conventional speed pulls
135-5
225-3
315-3
405-3

conv. dead rack lockouts above knees w monster mini bands doubled
405-3
495-3
585-3

barbell rows
135-10
225-5
245-5

crunches 45lb dbell

Coc gripers

[Doc.Sust]

1/16/10

squat / dead day

well it started good, ended bad. you will see

deadlift sumo, suited
straps down

135-3
225-2
315-2
405-1

straps up

495-1
545-1
585-1
635-1

great pull for training, i follow benedict magnusons training rule of not pulling over 90% in the gym. so for myself, couldnt be happier with this lift. before i pulled 705, the most i pulled in the gym was a crappy 655 two wk before the meet, so since i am nowhere near doing a meet, pulling this kind of weight at this time is great.

3 inch deficit pulls

405-5 easy
455- 3 easy. decided to save it for squat. back was now sore. i knew the squat was going to be tough with how my back felt

squat, boss suit and ace briefs,straps down on all sets

235-3
345-1
435-1
525-1
605 unracked the weight, put it back, back locked up, but wasnt going to quit
605-1
back was tight got the rep, decided to switch to reverse bands to get work in.i wanted to use the lite bands, but they were alreay tied to the bottom of the rack. to get them off, we would have to unload all the weight, another guy came up with the idea to double up the mini bands. didnt have a choice so i agreed

rev bands mini doubled

675- misload. i told one of the spoters to throw on a ten, he instead took off a 25 lb plate and then put onthe ten. without knowing, took the weight out, bar felt crooked,did 1 rep and racked the weight, then figured out what happened. brushed it off and went on

725- band snapped while i was at bottom of the lift.. almost fell, my back spotter is one of the strongest humans on the planet, grabbed me like a rag doll and threw me back into the rack.. a this point i had it!!! so i shut it down. back was now throbbing and i was pissed. the draw back of squating and deadlifting on the same day is one lift suffers. but you might as well train like this, because on meet day, you are going to have to do both. going to keep it light this wk on raw day wednesday and comback next wk, going squat before i pull, and i am going to squat like a fcuking man possessed !!! very very pissed at how this turned out today, feels like a complete waste.

standing weighted abs

single leg band curls
one band-15 reps per leg

2 bands 1x5

2bands with both legs-20 reps

chest supported rows various grips

[Doc.Sust]

1/18/10 bench day

good day, makes up a little for the squat

raw press
225-5 paused
315-5 paused
365-3
425 2 board-1

shirt press
545 2board-2
585 2 board 1
615 2 board 1
585 1 board 1
585 3 board 3

raw 3 board
405-5

raw 3 board mini bands doubled
315-5
315-5

band tri ext and band push downs back to back
monster mini-20
light band-20

dbell tri ext
45lbs-10

band pull aparts various grips with monst mini
6 sets of 10

[Doc.Sust]

1/20/10

access day

raw 16 inchbox squats

135-5
225-5
315-3
315-3

got to work on these. hips feel weak raw

stiff leg wide sumo deadlifts
135-5
245-5
325-5

rack pulls first hole standing on 3 inch box. puts the bar at about mid shin

315-5
405-5
reverse light band
495-5

speed press mini bands doubled various grips
135-3x3
185-3x3
225-1x3

rack lockouts 9th hole in rack(approx 4 board height)
405-3
add rev light bands
495x2
took off light band and added medium bands
495x3

front lat pulldown 1 x 15, 2x10

will do some Coc grip work later and abs. loving three day a wk training, it gives me a lot more recovery time and doesnt let me train myself into the ground during the wk so i am burned out for saturday or monday, hope it keeps working.

[audis4]

lookin good doc!

off topic but my comp is feb 27...I made last wk my last for heavy deads/bench. I was going to squat heavy tomorrow, do you think I'm too close to comp?

keep in touch doc!

[Doc.Sust]

do you mean january 27th? if so you can still squat.if you really mean feb 27, you are wrapping it up to early

[audis4]

^^feb 27...im still squatting but not going to max out (on deads, squats, or bench). last night went to a 3 rep max on box squats

[Doc.Sust]

^^feb 27...im still squatting but not going to max out (on deads, squats, or bench). last night went to a 3 rep max on box squats

yeah you can do a lot still. you can pull up to 90-92.5% two wks out from a meet. that is what i do. is this a dead only meet? or 3 lift?

[Doc.Sust]

jan 23rd sq/dl day

briefs only squat
145-3
245-3
345-3
435-3
briefs and suit straps down

525-1
615-1

straps up
705 4 sets of 1
having trouble with the new suit. not hitting depth yet, my form sucks too

reverse monster mini bands single loop

705-1
755-1

hit depth on these, with bands on, it gives me enough time to think about form and correct it. it is like squating with training wheels for a bike.

mid back is hurting form the compression of the weight on my spine

speed pulls, standing on 2 inch block

135-3
225-3
315-3
405-3

speed pull no block
495-3

shut it down. mid back was hurting with every pull, took me 30 plus seconds to stand up straight after each set.

Glute ham raises
3 sets of 10 adding bands

standing weighted abs.

[audis4]

yeah you can do a lot still. you can pull up to 90-92.5% two wks out from a meet. that is what i do. is this a dead only meet? or 3 lift?

3 lift....not sure if I will do all 3. Thanks doc! sorry to clog your thread! Keep hittin it strong and let me know how your new shirt treats you!

When's the next meet?