Doc. Sust training log

[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.

[Doc.Sust]

1/25/10

bench day

135-5
225-5
315-3 paused
385-1
415-2brd-3

o kill shirt

495-2brd-1
545 1brd-1
585 to chest touched, missed the rep, blew a small hole in the left shirt sleeve. i am pissed! first time i touch and the shirt blows a hole!!wtf!!!! this is the kind of shit that makes me just want to do deadlift only. the dead is the last true lift left, the equipment doesnt really help much with the lift. the numbers of the squat and press are out of control with how much the equipment helps with the lifts. this is why i lifted raw for so long, the equip is a pain in the ass. going to go back to my super phenom shirt for now while i get the other shirt fixed.

raw boards
2 board 405x3
3brd pinky grip 405x5
1brd reg grip 365x5
4brd pinky grip 405-7

band pull aparts 3x15
band tri ext and press downs a few sets 10-20reps

[Doc.Sust]

1/27/10
access. day

raw box squats
135-3
225-3
275-3
315-3
reverse medium bands single loop
365-3 easy

speed conv. deads
135-3
225-3
315-3
405-3

rack romanian deads ,bar below knees
225-5
315-5
405-5

speed press doubled mini bands,pinky grip
135-6
185-6
225-5
275-5

rack lockouts 10th hole
495-5
495-10

barbell rows
135-10
225-8

Coc grip work

in and out of gym in an hour and half.keeping it easy and light

[Doc.Sust]

1/30/10
sq/dl day. great day for me

sumo dead
suited straps down
135-1
225-1
315-1
405-1
495-1
straps up
585-5 easy
635-2 should have pulled it for more. want bad, but i want to save it for later, still not time for a meet yet, plenty of wks to pull more reps

brief box squat blue bands (strong bands)down
135-3
225-3
315-3
365-3
385-3
315-6

stiff leg stretch dead standing on 6 inch box, going way beyond normal range of motion using dumbells. going as far down below normal range as my body will allow.hope this makes sense
35-10
45-10
55-15

lat pulldowns front
135-15
180-10
160-10

weighted crunches holding d-bell
35-25
45-25

Coc light grip work

[Doc.Sust]

2/1/10
raw bench

shirt still not back from getting fixed so i did a raw day

raw bench
225-5
315-5
365-3
385 1 board 3
405 2 board 3

3board pinky grip

405-5
365-5
385-5

reverse green band(medium) band press
365-5
385-5

tri press down,using lat pull machine and tricep v bar
3x10

band pull aparts different grips
4x15

[Doc.Sust]

2/3/10

raw access day

raw squat
135-5
225-5
315-5

reverse mini bands doubled squat
405-5
495-1

raw squat, drop set , no bands
365-5

raw squat is coming back slowly but surely. my best raw squat set ever was 495 for 2 sets of 5 . that was years ago at a heavier body weight. i would like to get back in that ball park, at least 495 for 3. the people i train with dont believe that the raw squat really effects the equipped squat and tell me not to bother with pushing my raw numbers. i think they are dead wrong. although the raw squat doesnt necessarily translate to a high equipped squat for everyone, i believe it does for many. i have noticed a lot of great equipped squaters are also great or good raw squaters. sam byrd comes to mind, 1100 equipped squat and 800 raw squat. anyone who really thinks that the raw lifts dont matter are idiots. if you couldnt bench 225, would you expect to bench 600 equiped? no.

shawn frankls bench comes to mind. he pressed 850 at 220. everyone believed he just really new his shirt so well and how to manipulate the shirt plus a short range of motion. in recent times there have been videos of shawn raw pressing 545 .the reason shawn is the best at what he does is both, he is strong raw as well as a master of the shirt. you need both to be great IMO. put to people against each other. one who knows how to work a shirt with an average raw press or someone who equally knows how to use a shirt and has a crazy strong raw press. the lifter with crazy raw strength has a huge advantage over the average guy. try to convince me otherwise and i will call bull s h i t on that every time.

wide stance sumo stiff leg deads

245-3
295-3
345-3

rack pulls conventional above knees with doubled light bands
315-5
405-5
495-5

speed press min bands doubled, various grips,(wide, medium, and close grips)
185 3x3
225 3x3

rack press 9th hole(about 4 board height)
365-5

with reverse green bands
405-10

close grip pull downs
2x15

Coc grip work.

[Doc.Sust]

2/7/10

sq/dl day

trained at home today.lifting a day later then normal because of snow storm. trained with only one other person

squat using old metal pro breifs
135-3
225-3
315-3
495-3
495-3
reverse mini bands doubled
585-3

sumo dead, monster mini doubled 2 inch deficit
135-3
225-2
315-3
365-3
405-3

stiff leg stretch dead standing on 6 inch box, going way beyond normal range of motion using bar. going as far down below normal range as my body will allow

135-10
185-10
185-10

reverse grip pull downs
3 sets increasing weight, 10-15 reps per set

weighted ab crunches using 45lb d-bell

[Doc.Sust]

feb 8 2010
bench

raw
135-3
225-3
315-8
2brd 405-1 easy
2brd 455- miss, moved it got stuck at 3 board height

overkill shirt. got shirt back, looks good. wanted to touch with light weight
495-2brd-1
495- 1 brd-1
495-chest -1 touched. all reps easy,now that i know i can touch, it is time to start using real weight. will start pushing next wk
545-2 brd-3

3 board raw pinky grip
365-5
405-5

cambered bar to chest light for stretch
135-10
155-10

band tri push downs

3x20

[MuscleScience]

Looking real strong Doc, keep it up!

[Doc.Sust]

Looking real strong Doc, keep it up!

thank you good sit, been a while, how are things? shoot me a pm with an update of what you have been up to.

[Doc.Sust]

2/10/10
raw deload accessory day

kept it light, got it done quick,letting body heal. good rule of thumb for many is to deload every four wks or so. now i dont deload often, but since i squated sunday, benched monday, i felt this would be a good wk to deload since i did so much work in such a short period of time with very little rest.

raw squat, no belt
135-5
225-3
315-3
365-3
rev med band single loop
405-3 easy

conv dead standing 3 inch block

135-5
225-3
315-3

conv dead from floor

365 2 sets of 3

press (shoulders shot from mondays cambared bar press)

135-5 wide grip
225-5 close grip

rev light bands
315-5 pinky grip
365-5 regular grip

shut it down, feel good

skiping grip work, tricep lockouts, and back work

[Doc.Sust]

2/13/10

sq/dl day

free squat

briefs
145-3
235-1
325-1
415-1
505-1

suit
595-1
645-1
705-1

reverse light bands doubled
775-1
825-1

sumo deadlift briefs only, light bands down, doubled
crazy tension at the top of the lift,really will help lockouts
135-3
185-3
235-3
285-3
315-3
365-1

GHR with mini bands adding bands during the set. 1 band, 2 bands, then 3 bands
2 sets of 15 reps

standing abs

weighted crunches

chest supported rows

1 set of 30
1 set of 15

Coc grip work

good day considering my back is shot from shoveling snow and chipping ice for the last 3 days.
2 sets

[Doc.Sust]

2/15/10

bench

had some problems today.. past couple of days had pain in my chest. didnt know waht to think about it and didnt want to over react. well today i called my friend who is general practiconer, did a work up on me and sent me to the cardiologist down the hall from his office. did an EKG on me and it was normal. attributing the pain to shoveling snow. i may have to go for a few follow up tests, but iam certain it is just the cartilage connecting to the sternum. anyway tried to bench and i was just sore so i did what i could, didnt want to put on the shirt and to top it off, all the stress if today gave me a throbbing headache. so here was all i was able to muster up to save todays workout

raw bench
135-5
225-1
315-1 sore
335-1 real sore
275-5 fast reps still sore
315-5 sore and slower than normal

2 board
365-5
385-5

close grip
275-10

tri ext
3x15

band pull aparts
3x15

shut it down to fight another day.

[Doc.Sust]

2/15/10

bench

had some problems today.. past couple of days had pain in my chest. didnt know waht to think about it and didnt want to over react. well today i called my friend who is general practiconer, did a work up on me and sent me to the cardiologist down the hall from his office. did an EKG on me and it was normal. attributing the pain to shoveling snow. i may have to go for a few follow up tests, but iam certain it is just the cartilage connecting to the sternum. anyway tried to bench and i was just sore so i did what i could, didnt want to put on the shirt and to top it off, all the stress of today gave me a throbbing headache. so here was all i was able to muster up to save todays workout

raw bench
135-5
225-1
315-1 sore
335-1 real sore
275-5 fast reps still sore
315-5 sore and slower than normal

2 board
365-5
385-5

close grip
275-10

tri ext
3x15

band pull aparts
3x15

shut it down to fight another day.

[Doc.Sust]

2/17/10

raw access day

again keeping it light. chest is still sore.back is tight.going to try to pull big this saturday

raw squat
135-5
225-3
335-3
365-3
reverse medium bands
435-3 easy

romanian deads
135x3
225x3
315x3

partial deads bellow knees
conventional
405x5
sumo
405x5

doubled mini band press various grips, (wide, medium close)
135x6
185x3 wide
185x3 medium
185x5 close

rack lockouts 10th hole,medium grip
455-5
495-5 easy

rows -various grips done no rest, put the weight back just to change my grip
135x5setsx5reps

wanted to save back for dead on saturday

no grip work or abs for the same reason.

[Doc.Sust]

2/20/10

sq/dl day

wanted to pull big. got to the gym, realized i forgot my dead suit, so i made the best i could by using my old marathon single ply squat suit and ace briefs. worked well

dead

135-1
225-1
315-1
405-1
495-1
585-8!!!! huge personal best!! think i can pull at least 750 for a single in next deadlift only meet, and maybe 725 in a 3 lift meet. very happy considering i didnt have right equipment.

free squat

briefs only
145-5
255-5
345-3
435-3

suit on straps down
545-3
545-3
595-2

light drop set reverse mini bands for speed and to practice technique
545-2

wanted to do more reps, but friend swung the monolift arm back down because he thought i was only going to do 2 reps when i wanted 5 -6 reps. didnt make a big deal, at this point i was beat and felt it was time to call it a day with the squat

dumbell extra stretch romanian deads standing 4 inch block
50-10
60-10
70-10

standing abs 2 sets of 15

crunches 50lb dbell 50 reps

chest supported rows 2 sets of 15

Coc grip work

[Doc.Sust]

2/22/10

bench day

touching in the shirt easy now, but not getting anything out of the shirt like i used to, may need to get it altered

raw press
135-5
225-1
315-1
365-1
405-2brd-1

shirt press
495-1 brd-1
515-1
515-1
545-2brd-1
545-3brd-3

raw 2 brd medium grip
315-10

raw 3 brd
365-8

tri pushdowns

light lat pulls

have had better days

[Doc.Sust]

2/22/10

bench day

touching in the shirt easy now, but not getting anything out of the shirt like i used to, may need to get it altered

raw press
135-5
225-1
315-1
365-1
405-2brd-1

shirt press
495-1 brd-1
515-1
515-1
545-2brd-1
545-3brd-3

raw 2 brd medium grip
315-10

raw 3 brd
365-8

tri pushdowns

light lat pulls

have had better days

[Doc.Sust]

2/24/10

raw access day

raw squats
135-5
225-3
315-3
405-1
315-8

going to start doing these squats using light bands and no belt. my speed sucks on raw squats and i also want to strengthen my core, that is why i am throwing out the belt


wide stance stiff leg sumo deadlift
145-5
235-5
325-5
415-3

rack dead conventional above knees with doubled monster mini band
315-3

added another mini band doubled
405-3
495-3
585-3!!! pr. must have had close to 200lbs of tension with the bands at lockout. my dead just keeps getting stronger!!! very happy with how these went

medium grip press(pinky on rings

135-5
225-5
315-5

reverse medium band press, medium grip


405-3 slow as shit, need to be faster

365-5 much faster,


band tri ext, 2 x15

barbell rows 2x10

rolling thunder dead lift static hold for 5 to 10 seconds, (these are one handed deadlifts using a special nadle wich was made for grip work. ) increasing wait 4-5 sets w/ each hand

reverse lat rows
2x10

combo band good morning and pull through 1x20

combo band good morning and band stiff leg dead 1x20

single leg curls, 3 set s of 5 per leg increasing weight done with no break

stability ball abs and crunches

did a shit load of work. going to go ski for a few days and then on saturday take a lighter squat/dead day . because i will be tired.,i figured i should put a a lot of effort in today because saturday will be mostly a wash

[Doc.Sust]

3/1/10

bench day

skipped saturday training to go ski. was going to make it up sunday but i was sore.one down wk wont kill me.

raw bench
135x8
225x5
315x8
365 1 brd x 1
415 2 brd x 1

shirt, o kill
495 2brd x 1
545 2 brd x 1
545 1brd x1
545 to chest x1 no touch
545 3 brd medium grip x1

raw 3 board 365x5 medium grip
raw 4 board 405x5 medium grip

band press downs and tri ext
4 total sets of 15-20 reps

[Doc.Sust]

3/3/10

raw access day

raw squats no belt w lite bands down, ATG
135-5
185-5
225-5
275-5

raw conventional deads standing on 3 inch blocks no belt
135-5
225-5
315-5
365-5

sumo speed rack pulls, 1minute break btwn sets for speed
225-3
315-3
405-3
monster mini reverse bands
495-5

speed press monster mini band doubled 1 minute break btwn sets
135-5 wide
135-5 medium grip
135-5 close grip
225-5 reg grip

rack lockouts 10th hole medium grip
315-5
405-5
495-5

front lat pull downs
2 sets of 15 and one set of 8 increasing weight

Coc grip work

[Doc.Sust]

3/3/10

raw access day

raw squats no belt w lite bands down, ATG
135-5
185-5
225-5
275-5

raw conventional deads standing on 3 inch blocks no belt
135-5
225-5
315-5
365-5

sumo speed rack pulls, 1minute break btwn sets for speed
225-3
315-3
405-3
monster mini reverse bands
495-5

speed press monster mini band doubled 1 minute break btwn sets
135-5 wide
135-5 medium grip
135-5 close grip
225-5 reg grip

rack lockouts 10th hole medium grip
315-5
405-5
495-5

front lat pull downs
2 sets of 15 and one set of 8 increasing weight

Coc grip work

[audis4]

Hey doc! just wondering if you use 25 and 35# plates for deads in place of the 45's.

My trainer had me do this wks out from this last comp and really helped me dip down low! the 45# plates were a breeze come comp time!

[Doc.Sust]

Hey doc! just wondering if you use 25 and 35# plates for deads in place of the 45's.

My trainer had me do this wks out from this last comp and really helped me dip down low! the 45# plates were a breeze come comp time!

no i dont ,but the pulls i do standing on the 1,2,3,4 inch boxes is the exact same principle. they both increase the range of motion you have to pull. i would rather use the boxes because there is more of a variety and i dont have enough 35 and 35 lbs plates to load enough weight on the bar to make them difficult.

[audis4]

no i dont ,but the pulls i do standing on the 1,2,3,4 inch boxes is the exact same principle. they both increase the range of motion you have to pull. i would rather use the boxes because there is more of a variety and i dont have enough 35 and 35 lbs plates to load enough weight on the bar to make them difficult.

Oh I see...ya really helps me with range of motion as well!

[Doc.Sust]

3/6/10

free squat, blue strong and green medium bands down(approx 300lb's of tension)

briefs only
145-3
235-3

suit on, straps up
325-1
375-1
415-1
465-1
505-1 (close or equal to 805lbs)

deadlift sumo mini bands quadrupled briefs only
135-3
225-3
315-3
365-3
405-3
495-1

stretch deads using bells standing on4 inch blocks
used 2 70lbs dbells 2x10

ghr w band
1x10

standing abs

band pull aparts

coc grip work

[Doc.Sust]

3/8/10

really beat up from the band squats on saturday. sore everywhere and i came down w a cold. kept it quick and fooled around with an old shirt

raw press
225x5
275x3

doubled mini bands raw
275 2 sets of 3

super phenom
455 3 brd 3
495 2 brd 2

1 board raw, 315x5

pause bench raw
295x5

close grip 275-5
295-5

tri ext and tri p downs

done

[Doc.Sust]

3/10

still sick. coasted again today. saving it for a big pull saturday

raw band press
135-5
225-3
275-2
315-2
225-8

raw squat atg no belt

135-5
225-3
275-3
315-3

shut it down. coughing and sneezing and sinuses are blocked. i am still sore from the band squats last saturday. i hate to walk away from a workout, but you have to listen to your body. i am beat up. if your sick or overtained, you need to not skip a workout but go in and do something but make it quick and keep it light.live to fight another day.

[Doc.Sust]

3/13/10
sq/dl day

deadlift straps down
225-1
365-1
455-1
straps up
545-1
635-3 personal best, each rep paused on floor

squat suit on straps down
145-3
235-3
345-3
435-2
525-1
575-1
615-1
665-1

ghr
bwt-10
bands-10
bands-10

45 degree back raise
bwt-10
40lb dbell 10
60lb dbell 10

chest supported rows 2 sets

pull ups 2 sets

crunches

grip work

[Doc.Sust]

3/15/10

raw press
135-3
225-3
275-3
315-3
375-1

overkill shirt to chest
455-3 no touch
495-3 no touch
515-2 no touch
545 2 board 2

sick of this shirt, i am not consistent. going back to the super phenom and going to make it work,

double mini bands to chest, ring finger grip speed reps
225-3
245-3

3 brd mini bands doubled pinky grip
315-5
315-6

close grip mini doubled to chest 225-6

band tri ext and push downs

band pull aparts

[Doc.Sust]

3/17/10

raw access. day

raw squat no belt green bands down
225 3 sets of 3

conventional dead rack pulls above knees
405-3
495-3
545x3 static hold 10 seconds

close grip press
135-10
225-10
275-7

cambered bar press
155-5
185-5
225-5

barbell rows
135-10
175-10
225-5

pulldowns 1 set of 10

crunches

1 arm rolling thunder static hold for grip 2 sets per each arm until grip failed

[Doc.Sust]

3/20 sq dl day

squat, briefs only
145-5
255-5
345-5
455-2

suit on straps down
545-1

straps up, revers monster min bands
685-1
725-1
725-1
725-1

conventional pulls mini bands doubled conventional, no belt
225-5
315-5
405-5

sumo deficit pulls 1.5 inches, mini bands doubled
315-5
405-5
495-3

pull ups
3x5

standing abs

Coc grip work

squats felt heavy

[Doc.Sust]

3/22/10

raw bench
135-5
225-3
275-1
315-1
365-1
all done very very quick, speed was great

405 2 brd -1

shirt overkill, didnt get phenom back, getting fixed
495-2brd-3
545-1 brd-1
545-1brd-1
585 3brd-1 grinder

shirt is giving me nothing at lockout, it must have stretched. that or i just suck at shirt bench anymore.meet is coming up and i suck. hope the phenom will fix this

3brs pinky on
rings
365-5
405-3

tri pdowns 2 x15

lat pulls 2x10

[taiboxa]

glad to see you still at it.

[Doc.Sust]

glad to see you still at it.

thanks buddy, been a while. how are you?

[taiboxa]

thanks buddy, been a while. how are you?

tons better now'days.. finally back in gym n' loving it... got tired of the functional/strong man training regiment

will def be following this log

[Doc.Sust]

3/24/10

access. day

bad bad day

raw squat
135-5
185-5
225-5
275-5
315-3

back tightened up

sumo sldl wide
135-5
185-5
225-5

sldl standing on 2 inch block
135-5
185-5
225-3 Back exploded

well i am now injured, my back is done, dont know where to go from here. meet in 6 wks, training has gone to shit and now injured... who knows what will happen, going to takesome down time, ice, stim , anti inflam, rehab and see if i can get it back together.
135-5

[Doc.Sust]

3/3/10
not posting last two workouts dates, been taking it easy and healing. since last post i did two workouts, one was a back recovery and auxillary workout using bands and isolation movements. and a raw bench day were i did 8 sets of 6 with some tri work at the end.

gearing up for the meet deadlift only now.since i dont really have enough time to get my squat and press back up and the dead has been the only lift going well before the back injury.

todays workout

equipped sumo dead
135-1
225-1
315-1
405-1
495-1
585-1
675-1
635-1

sumo rack pulls below knees, first whole on my rack, with medium bands doubled and monster mini bands doubled
135-3
225-3
315-3
405-1
standing on 2 inch block
225-3
225-3

speed pulls standing on 45lb plates
405-3
405-3

starting to drop auxillary lifts, going to focus on these movements on wednesdays.

[Doc.Sust]

3/5/10

bench

going to stay raw until after deadlift meet, no sense in frying CNS with shirt training if i dont plan to shirt bench

raw press
135-10
225-6
275-6
275-6
295-6
295-6
295-6
315 1 brd-6
335 2 brd-6
close grip 245-10

tri pushdowns 1x20
tri extensions1x15

band pull aparts 1x20
barbell rows 1x15

[Doc.Sust]

4/7/10

accessory

raw squat
135-5
225-5
315-5

loose single ply marathon briefs( i get just about nothing from the briefs. wear them for a little hip support so i can squat as wide as my equipped stance. closest to raw i can get to with the ultra wide stance.

365-5
405-5 all very easy

bench press double monster mini bands, pinky grip
135-5
185-5
185-5

wilson band hip thrusters (ask me if your not sure what this is)
2x15

band leg curls
2x15

lat pull various bars and grips approximately 50 total reps over 3 total sets.

dbell tri ext
30lb-20 reps

tri ext band
1x20

dbell crunches 45lbs-30 reps

rolling thunder grip work, static holds