Doc Sust's contest training log

[Doc.Sust]

^^^partial movement for me are about half the motion of the lift at least. i try to keep lowering the weight closer to regular as the comp gets closer. at about 4-5 wks out, i dont do any partials, no need too. the weights i will be doing fo full reps will be equaly as heavy if not very close.

[RJstrong]

finally a Dr. Sust log... the moment many of us have been waiting for!!! you know i will be following your progress. good luck brother you have all my support!!!

[Doc.Sust]

^^^lol thanks buddy the support is needed!

[Indymuscleguy]

Great job bro. Will be tracking your progress

Doc - I sent you a PM...

[RA]

Thanks for posting it up doc. Interesting.

[dupa95]

Up dates Doc?

[Doc.Sust]

^^^next day will be tuesday, my sinus cavity still doent feel right, i guess will see how it works out . but i now definately dont think that pain i felt was my tooth.

[Doc.Sust]

Doc - I sent you a PM...

for some reason, i dont think i got the PM, resend it

[taiboxa]

wats ur blood pressure am vs pm? (i gotta know this)
and is there anything ur taking to up it a noticable amount?

[Tbone1975]

Great lifts on the 15th. Hope your sinus cavity stops actin' up on ya. Good job!

[Doc.Sust]

wats ur blood pressure am vs pm? (i gotta know this)
and is there anything ur taking to up it a noticable amount?

got to be honest, i havent taken it, i know it has to be alot higher than it should be,

[Doc.Sust]

Great lifts on the 15th. Hope your sinus cavity stops actin' up on ya. Good job!

thanks buddy, i am still sore for that workout

[taiboxa]

got to be honest, i havent taken it, i know it has to be alot higher than it should be,

ha ur prolly fine.. ignorance is bliss to me when it comes to blood pressure though i have never had a nose bleed... as long as ur seen gains thats all that matters in my book

[Doc.Sust]

8/21 press day

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

shirt press
505-1
545-1

all the shirted presses i had trouble touching with in the shirt, i was about 2 inches high, but all the lockouts were SO easy! next wk going to use a looser shirt and see what happens,should be able to touch. good news from this workout, no blood out the nose, blood pressure normal, face pain gone

raw board press 405 2 sets of 5

NOTE all my board presses are done raw, i dont believe in doing shirted boards

raw close grip 315 2 sets of 5
worn out, workout over

[cmillett]

CONGRATS onthe prs Doc,those are awsome.what shirt did you get them in ?

By the way I just got threw watching the advanced metal militia vid and found it has helped my arch and setup GREATLY.Cant wait to try it ay the meet,5 wks to go

[Doc.Sust]

^^^ using my own designed katana double ply, angled sleeves, open back, grid stitched, sleeves 2 inches shorter than normal with a one inch scoop in the neck. i had it desigend with a 44 chest plate and 46 arms. next wk i will be using another katana with a 46 chest place and 46 sleeves with similar modifications

[Doc.Sust]

CONGRATS onthe prs Doc,those are awsome.what shirt did you get them in ?

By the way I just got threw watching the advanced metal militia vid and found it has helped my arch and setup GREATLY.Cant wait to try it ay the meet,5 wks to go

also, i bench using the millitia from. it works very well for me, i dont train completely millitia, i do a bit of west side as well

[Tbone1975]

8/21 press day

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

shirt press
505-1
545-1

all the shirted presses i had trouble touching with in the shirt, i was about 2 inches high, but all the lockouts were SO easy! next wk going to use a looser shirt and see what happens,should be able to touch. good news from this workout, no blood out the nose, blood pressure normal, face pain gone

raw board press 405 2 sets of 5

NOTE all my board presses are done raw, i dont believe in doing shirted boards

raw close grip 315 2 sets of 5
worn out, workout over

Nice Doc! Fun to read. Keep it up big guy.

[Doc.Sust]

^^^thanks tbone

[Doc.Sust]

8/22 auxillary day
" rotator cuff work"
supraspinatis movement 2 set of 15
external rotation 2x15
posterior rotation 2x15

"rear delt"
face pulls 2x 15

"lat work"

front pulldowns 2 belly 2x15
front pulldowns to chin 2x15

"abs"
stability ball sit up 2 sets of 25
standing crunches with band resistance 2x 25

hamstrings
band leg curls 2 sets of 15 and one break down set of 30

"quads"
band leg exensions 2x15

"sucky ass cardio"
10 minutes on bike
30 minutes of walking

going to do another 30 minutes of walking tonight, got to get my weight down from my binge eating and drinking in the past

[scottish]

Looking good Doc..

[Doc.Sust]

^^^thanks dude, i am feeling good to!

[Ronnie Rowland]

Doc you have some serious strength... I'll bet you have some very thick tendons...Eh?

[Doc.Sust]

Doc you have some serious strength... I'll bet you have some very thick tendons...Eh?

lol! i guess so, i never really thought about it

[Indymuscleguy]

Re-sent buddy. Keep up the hard work bro...

for some reason, i dont think i got the PM, resend it

[Doc.Sust]

^^^ will do

[Doc.Sust]

8/24

speed press w/ mini bands doubled
225 5 sets of 3
225 1set of 9

lockouts
405x3
495x3
585X3

done, imust save my strength for big squat day tommorow

[Doc.Sust]

8/25

squat/dead day

having trouble. right quad is a mess, lot of pain from "supplements'

not a good workout

box squats, using briefs

145x2
235x2
325x2
415x2
415x2
505x1
525x1(real bad rep. didnt have any spoters, just one guy to work the monolift. i had to grind the rep out, pushed so hard it litteraly hurt my balls! lol! i placed the bar to high and it fcked up my balance which fcked up my form also not to mention my right quad wasnt doing what it was suposed to do

safety bar squats 225-6
315x1(had to call it day here for squats, rt quad just hurt to much

speed sumo deads
135 2 sets of 5
225 2 sets of 5
275 1 set of5
365 x3
405X3
315x10 all reps were done for speed and were all super quick and super light.
would like to do cardio but i cant, i am limping around like a gimp. looks like a little rest,ice, and time to heal is in order

[scottish]

Heal up my friend.

[Doc.Sust]

^^^ will do

[cmillett]

8/24

speed press w/ mini bands doubled
225 5 sets of 3
225 1set of 9

lockouts
405x3
495x3
585X3

done, imust save my strength for big squat day tommorow

How do you like the LO's on this day ? instead of doing them on your press day.And also ,are you planning on/or doing any high brd presses ? if so what day do you prefer ?

[cmillett]

8/25

squat/dead day

having trouble. right quad is a mess, lot of pain from "supplements'

not a good workout

box squats, using briefs

145x2
235x2
325x2
415x2
415x2
505x1
525x1(real bad rep. didnt have any spoters, just one guy to work the monolift. i had to grind the rep out, pushed so hard it litteraly hurt my balls! lol! i placed the bar to high and it fcked up my balance which fcked up my form also not to mention my right quad wasnt doing what it was suposed to do

safety bar squats 225-6
315x1(had to call it day here for squats, rt quad just hurt to much

speed sumo deads
135 2 sets of 5
225 2 sets of 5
275 1 set of5
365 x3
405X3
315x10 all reps were done for speed and were all super quick and super light.
would like to do cardio but i cant, i am limping around like a gimp. looks like a little rest,ice, and time to heal is in order

Hell,I dont hardly have a right quad,I lost 40% of it in a wreck,people just dont know how much something plays a role untill you loose it.
Oh ,those damn quad supps are a pain,LOL.

[dupa95]

Dam those lifts are BIG keep up the good work bro

[Doc.Sust]

How do you like the LO's on this day ? instead of doing them on your press day.And also ,are you planning on/or doing any high brd presses ? if so what day do you prefer ?

i really rather do the lockouts on this day better, i sometimes do them on the shirted press day, but i much rather do them on the speed press day(when i do the speed press day, which isnt often)because i feel i have more strength on this day. after the shirted press,than lower board presses, i am usually to burnt out to get any real good work done because of how much strength i already used on the 1st 2 exercises. as far as higher boards, i dont do them because i dont have a lockout problem and i feel i get enough "high end "work with just the lockouts

[Doc.Sust]

Oh ,those damn quad supps are a pain,LOL.

yes they are! never going to do "quad supps" again

[Doc.Sust]

Dam those lifts are BIG keep up the good work bro

the squat numbers have to get bigger fast!!!

[akh 1985]

how much carry over do you get from your suit?

and what kind is it?

[Tbone1975]

Hell,I dont hardly have a right quad,I lost 40% of it in a wreck,people just dont know how much something plays a role untill you loose it.
Oh ,those damn quad supps are a pain,LOL.

Hell yeah, depending on what you're using LOL.

[Doc.Sust]

how much carry over do you get from your suit?

and what kind is it?

the squat suit or the bench shirt?

[akh 1985]

squat suit