Doc. Sust training log

[Doc.Sust]

hey all, been a little busy and havent had a lot of time but i am going to be posting what i am doing and you can follow a long.

i just did a deadlift only meet.nov 7th i pulled 705 @ 198lbs and just missed 730. had the weight over my knees, just couldnt lock it out.

i am going to be training 3- 4 days a wk,getting myself back in shape for a 3 lift meet. basically going to be trying to do only 3days of training but if i cant finish what i need too on wednesday or need more work, i will be doing it on thursday.

sat. geared Sq/ deadlift, back
monday, raw and equipped bench,tricep
wednesday raw squat,raw deadlift ,raw bench assistance, back
thursday, optional day, shoulder. rot cuff, back, biceps, triceps whatever needs work

here we go,going to post what i did for the past wk in this post, after this i will post each individual workout separately.

november 7th meet, dead only

635 good, 705 good, 730 miss


november 9th

raw press, 135,5
225-5 ,
315-3
365-1
385-1
405- 1

shirt press
495 triple 3brd
545 two singles 3 board. (breaking in new shirt)

raw 3board 405-5
raw 4 board 475 single

band tricep ext, 3 of 15

band pull apart and light dumbell rows



november 11th,

raw squat, 275- 10 reps,
going to start slow and take it easy with the raw squats

conventional rack pull above knees, 225 -5, 315-5, 405 -5

speed bench mini bands doubled 135-3,185,-3 ,225- 3

close grip, 225-10

rack lockouts, 405-5, 495 -,5 545-3

barbell rows 185- 10

3 sets of rev grip lat pull downs, increasing weight, reps 10-15

cheat curl 135 1 set of 5

band curls 2 sets of 15

grip work, captain of crush gripers,

crunches




saturday i will be focusing on my equipped squat , looking fwd to i, probaly not going to do much for the deadlift this wk. since i pulled heavy last saturday

[spywizard]

good stuff doc..

I just did 405 raw but it was only 1/2 rep.. but i'm happy with that, 2 weeks ago i was at 375 x1..

so i figure 2 more weeks and I should be where i want to be..

good luck and great progress.

[Vitruvian-Man]

Those are some great numbers there! big lifts.

what's your height???

[elpropiotorvic]

Wow man good stuff I'll be following your log closely maybe I can get excersises tips that help my performance in the ring

[Doc.Sust]

those are some great numbers there! Big lifts.

What's your height???

5'10''

[Doc.Sust]

Wow man good stuff I'll be following your log closely maybe I can get excersises tips that help my performance in the ring

sure, glad to help

[Doc.Sust]

good stuff doc..

I just did 405 raw but it was only 1/2 rep.. but i'm happy with that, 2 weeks ago i was at 375 x1..

so i figure 2 more weeks and I should be where i want to be..

good luck and great progress.

hey old buddy, how r u? if you are hitting 375, you are close to 405

i just start working my raw numbers again, 4 wks ago i was at 365, now i am back to 405 and i would like to get to 455

[Doc.Sust]

squat day

raw box squats with blue bands
135-5
185-5
225-3

brief free squats
325-3
414-3
505-2
595-1

rev bands squat(monster mini band)

685-1

deadlift,raw, sumo standing on 2 inch box, with doubled mini band
135-3
225-3
315-3

ghr 2x10
rows 2x10
standing abs

[MuscleScience]

Good to see you posting again Doc, The board could use more power lifters posting!

[Doc.Sust]

11?16/09

monday press

cambered bar press
135-5
185-5
225-5

raw press
315-8
335-3

shirt press, super phenom

455-2 brd -3
495 1 brd-1
495-1 brd -1
515 1 brd-1
545 to chest-1

raw boards

2board press 365-5
3board 405-3
5 board 475 single(tris were shot)

band pushdowns and band tri ext, 2x15 of each exercise




wed nov 18

raw squat 295-10

raw conventional dead-
225-5
315-5

rack pulls sumo, below kness, doubled mini bands
225-3
315-3
315-3
335-3

blue band good mornings 1set of 10

barbell row 155x10

cheat curl 135x8

today is an auxillary day, for now keeping it light and working up slowly

[Nooomoto]

Nice work! I'm on a quest to rep 500 on deadlifts...so far I'm at 485x1...my plan is to get to 500 and start trying to rep. I really sprained the shit out of my ankle during rugby practice last week so I'm having to give squats/deadlifts a rest for a bit

I'm following your thread!

[audis4]

good work doc! I'll be following for sure!

My next meet is feb so looking forward to breaking more records

Great lifts all around, especially for the 198 class!

[Monster87]

Always good to see some powerlifters posting on AR . I'll be following this thread, best of luck to ya Doc Sust.

[Doc.Sust]

thanks everyone. will keep up the posts

thurs nov. 17th

mini bands doubled, speed work
135- 3sets of 3, 10 sec break btwn sets, regular 1 set, medium grip,2nd, and close grip 3rd set

185, 3 x3 same as above

225 1x3

9th hole rack lockouts
315-5
405-5
reverse green bands, 495 -3

dbell tri ext
35-15
45-10

^super set with....v

dbell curls
35-15
45-10

rot cuff work

flew through this one. again it is just auxillary work and it is early in training.i keep it simple and a little lighter in the beginning of a training cycle,really pick it up in the middle and than deload right before the meet and pretty much throw out most auxillary work two wks before the meet.

sat is squat/dead day.

[Doc.Sust]

thanks everyone. will keep up the posts

thurs nov. 17th

mini bands doubled, speed work
135- 3sets of 3, 10 sec break btwn sets, regular 1 set, medium grip,2nd, and close grip 3rd set

185, 3 x3 same as above

225 1x3

9th hole rack lockouts
315-5
405-5
reverse green bands, 495 -3

dbell tri ext
35-15
45-10

^super set with....v

dbell curls
35-15
45-10

rot cuff work

flew through this one. again it is just auxillary work and it is early in training.i keep it simple and a little lighter in the beginning of a training cycle,really pick it up in the middle and than deload right before the meet and pretty much throw out most auxillary work two wks before the meet.

sat is squat/dead day.

[Doc.Sust]

sat nov 21
squat/pull day

dead first. often flip it back and forth, squat first one wk,dead first the next wk,or two wk squat first, one wk pull first, this helps my dead a lot. if you continually squat first, you dont have much left to pull with and your dead gets weak.

dead standing 3 inch box sumo

135-5
225-5

added bands
225-3
275-3
315-3
275-10

have a lot more left in the tank,could have pulled a lot more but wanted to save it for squats.

box squats, blue and purple band
135-3
185-3
225-3
275 3 setsx2
315x2
365x2

glute ham raises with band
3x5

chest supported rows
3 sets of 15, various grips

3 sets 15 of standing weighted abs

1 set of 15, 45 degree hyperextensions using a weighted medicine ball

capt of crush grippers

[audis4]

^^Hey Doc, had a question regarding bands....

For bench/deads/squats, I'll do bands or double bands one wk and the next wk I'll do speed bench or deads with just weight. Then the following wk I'll go heavier with chains. I try to alternate and not use bands but once every 3wks or so. Is this what you recommend to not overdo the CNS?

Thanks doc, PM sent btw

[Doc.Sust]

^^Hey Doc, had a question regarding bands....

For bench/deads/squats, I'll do bands or double bands one wk and the next wk I'll do speed bench or deads with just weight. Then the following wk I'll go heavier with chains. I try to alternate and not use bands but once every 3wks or so. Is this what you recommend to not overdo the CNS?

Thanks doc, PM sent btw

i usually switch every other wk. one wk bands or chains,one wk straight wt, next wk band or chains etc. i do lean to using more straight weight as a contest gets closer. i usually stop using the bands 4-6 wks out of a contest on main lifts

[Doc.Sust]

11/23 mon. bench day

raw day, wanted to do more volume,cant do as much when i shirt up. only going to press once this wk because of the thanks giv. holiday

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

reverse green bands
405-3
455-1

reverse blue bands
495-1
495-1
455-3


doubled mini bands rack press from 3 board height medium grip
135-3
225-3
275-3
315-1

close grip 245x10

tricep band ext 2 x15
rope pushdowns 2x15
lat band rows 2x15

triceps were shot

[Doc.Sust]

tues leg accessory work 11/24

raw sq deep
135x5
225x5
315x10

conventional dead
315x5
405x5

rack pulls above knees
405x3
495x3
585x3
675x1

stiff leg deadlift from same height as lockouts
315x10 sumo
315x10 conventional

band leg curls 3x10

reverse lat pull downs to chest
2x10 with medium weight
1x5 heavy weight

straight bar curls 95x15

going to do some quick auxillary speed press, rotator cuff work in the morning. not goingto post what i do because it is going to be trivial. done for the wk! going to enjoy the holiday and rest. happy thanksgiving to all u americans

[Doc.Sust]

11/30
squat dead

single ply old school marathon squat suit
135x5
225x3
315x3
365x3
405x3
455x3
495x1

reverse monster mini band squat
585x3

dead sumo standing on 45lb plates
225x3
315x2
405x2
495x3

cahin suspended squats,height was right above parallel
585x1
675x1
725x1
495x10

weighted ab crunches

[audis4]

^^nice doc!

did you dead with a suit or raw?

[Monster87]

Holy crap you are strong.
How much poundage do you get from the blue and green bands?

[stevey_6t9]

strong mofo

[Doc.Sust]

^^nice doc!

did you dead with a suit or raw?

raw dead

[Doc.Sust]

Holy crap you are strong.
How much poundage do you get from the blue and green bands?

i assume you mean on the bench. honestly i cant tell, it is easier at the bottom and at lockout is where it doesnt help much. give you an example, this past wk i used lite bands with 365 - 5 and earlier in the wk i did 365 for a triple w no band,it is hard to tell with the green and blue since the bands help a lot off the chest and the fact i have good raw lock out strength, it seems like i am getting a crap load oout of the other bands, but is it really the bands or a good lockout?? i cant tell. i just keep trying to use more weight and gauge what to do by looking at what my personal best were in past wks.

[Doc.Sust]

monday nov 30

raw bench
135-5
225-5
315-5
365-3

super phenom shirt
2 board 475-3
1 board 495-2
1 board 545-1
3board 585-1

raw boards med grip,

3 board 2 sets with 405,for 5 reps

close grip 225-15

band tri ext 2-3 sets of lots of reps

[Doc.Sust]

wednesday dec 2nd

dead lift auxillary day and bench accessory

conventional dead raw (my conventional dead just sucks, got to take my time and get these respectable, kept it light, big squat and dead training i hope on saturday)
135-3
225-3
315-3
365-3
315-10

raw pause bench 3 secs per pause
135 3
225-3
315-3
315-3

reverse band
green band 365-5
light band 365-3


rack dead, raw , sumo below knees, monster mini bands double and choked

135-5
225-5
315-3
365-5 (these were easy could have did ten, stoped here to save for saturday)

dumbell tri ext, 2 sets 50-10
band bicep curls, a few sets of lot of reps, dont realy keep track of bi work, just throw it in here and there

front lat pull 155-15, stoped here, right lat cramped, and i knew i was done for the day.

[audis4]

good work doc! whats your current bodyweight?

let me know when you get your new shirt!

[Doc.Sust]

good work doc! whats your current bodyweight?

let me know when you get your new shirt!

body weight 208lbs. got the shirt, looks great, giving shirt a go tonight

[Doc.Sust]

december 5th

squat/dead

sumo dead,suit straps down
135x3
225x1
315x1
405x1
495x1
585x1
545x5, easy could have done 10

raw blue band box squat
135x5
225x3
315x3

suited squat,briefs and suit straps down
335x1
445x1
535x1
615x1
615x1

straps up
655x1

reverse monst mini
745x1

deadlift standing on 4 inch blocks

225x2
225, 1 sets chainsx2
225,2 sets of chains x2
225,3 sets of chainsx2
225 4 sets of chains x2
225, 4 chains and mosnt mini bandx2
225,4 chains, monst mini and reg mini bandsx1
225, 4 chains, monst mini,reg mini and short bandsx1

pooped, i did to much work i was in the gym for three hours, that is just too long. this workout was on the verge of overtraining or overtraining at it best. deadlifting before squating takes a toll on the squat numbers, next wk going to squat first, i wasnt thrilled with my squat performance, i have to be stronger than this and use more weight if i want to go over 800lbs again, but i need to be patient also. next meet will prob. be in feb or march so i have a lot of time. also my squat form sucks, i really need to get it right and stop muscling up the weight with crappy form.

[audis4]

^^holy shit hahahahaha nice work doc!

How much would you say your squat/dead suit adds to your raw totals?

[shawno]

Doc, ballpark, what would 4 sets of chain weigh in total at the top?
Where do you place them?

thx

[Doc.Sust]

Doc, ballpark, what would 4 sets of chain weigh in total at the top?
Where do you place them?

thx

no idea. place them on the outside of the plates on the bar

[Doc.Sust]

^^holy shit hahahahaha nice work doc!

How much would you say your squat/dead suit adds to your raw totals?

no idead, not much for the dead at all,but in the squat, about 200lbs

[Doc.Sust]

monday dec 7th bench

used the new ovekill shirt. ordered the shirt, asked rudy rosales two thousand questions before ordering,he was very helpful, i got a 2ply shirt, three ply sleeves, 3 inch scoop. at first shirt looks similar to a rage,i thought what is the big deal? i tried the shirt. NOTHING like rage!! works great, crazy carryover at the top and through the whole lift. weights move quick off the chest. first time using the shirt, got it to touch a 1 board., shirt broke in quick. works great and tied my pr off the one board, but it was way easier and could have done even more. two thumbs up!

press raw, with 6 inch pvc tubing under low back for arch work
135-5
225-3
315-1

overkill shirt
455-5 3brd
455-3 2 brd
495-3 2 brd
495-2 1 brd
545 -1 1 brd
545-1 1brd

raw board press
405-3 3brd
365-5 3brd
315-10 2brd

3 sets of tri push downs 15- 20 reps per st

wasnt enough volume but i will make up for it on thursday

[Vitruvian-Man]

Very nice bro, I have to doubt that you'll be up @ around 800 for squat within the next 2 - 3 months. Keep up the good work...

Thanks for the updates, very cool.

[MuscleScience]

wednesday dec 2nd

dead lift auxillary day and bench accessory

conventional dead raw (my conventional dead just sucks, got to take my time and get these respectable, kept it light, big squat and dead training

I recently switched back to conventional from sumo, I was shooting for 600 on sumo but could never pull more than 500. Best conventional was 550 before I made the switch to sumo. Now I am getting close to my Sumo numbers but it feels weird as hell right now....LOL

Keep up the hard work, one of my favorite threads to visit each day!

[Doc.Sust]

I have to doubt that you'll be up @ around 800 for squat within the next 2 - 3 months.

i hope you mean that you have no doubt that i will be at 800 plus,lol

[stpete]

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....