Doc Sust's contest training log

[Doc.Sust]

^^^i havent been using the squat suit lately just loose briefs, i will put in on this wk and we will see, i can do at least 500 raw, ihope with the suit to get 700-750 at the meet

[akh 1985]

what kind is it?

and what kind of briefs are you using?

[Doc.Sust]

metal ace suit with metal pro briefs. i am not a good equiped squater, i am a better raw squater, the equipment fcks me up

[akh 1985]

im supprised you dont have problems hitting depth with that combo

[akh 1985]

and 250 lbs of carry over is pretty good

[Doc.Sust]

im supprised you dont have problems hitting depth with that combo

i do have problem hitting depth. major problems! i just got a pair of looser metal briefs, if this doesnt work, i am going to try a pair of single ply briefs under the ace, i am actualy afraid of bombing for the first time ever, i dont know how these multiply guys use this equipment, it sucks. this wk i am going to try out the new brifs, i will let you know how good or bad it work out

[Doc.Sust]

8/28
press day

going into this day beat up.elbows hurt. this is 3 wks back to back in the shirt. normaly i go in the shirt for 2wks and than take a wk out of the shirt, but i had to try to break in a newer bigger shirt. anyway the day sucked, i didnt touch my torso with any weight in the shirt, shirt is just that damn tight. i even lost weight (8lbs)so the shirt would be loose and still."no dice" i better fix this quick or i will be fcked for the meet, my squats are all high when i am fully equiped, my press cant touch.......FCUK!!!!!!!!!!

raw press
135-5
225-5
315-3
375-1
415-1

shirt
505x2(terrible reps, bare barely moved at all)
545-1
585-1

2/3/4 board presses
30 second break between each board, 3 reps per board for a total of 9 reps


315-9
335-9

lockouts
495-8
585-6

no auxillary day this wednesday, taking time to rest for full gear squat day on saturday.hope it goes better than this piece of crap press day

[Doc.Sust]

and 250 lbs of carry over is pretty good

hell at this point i would be happy with 200lbs of carry over. my equiped form sucks, i truly hate using the gear. i was a great raw lifter when i competed at 181lbs, i am a sub par equiped lifter

[akh 1985]

are you a wide stance squatter?

have you thought about using no briefs?

or possibly a different suit?

[cmillett]

Doc ,where the hell is your BOSS at ? I love mine,My raw sq is right where yours is and my best out of it is an EASY 700 with no briefs.
Break out the water bottle and start wtting the hell out of your gear once you get it on before you start lifting,that worked well for my katana and my boss.

[Doc.Sust]

are you a wide stance squatter?

have you thought about using no briefs?

or possibly a different suit?

wide stance squats. i may try single ply briefs but i would want to go no briefs, the suit is to big to use no briefs at all. the ace is a tough suit to handle. i dont want to buy a different suit, too much cash. i have to just learn to master it, once i do, i will be set

[Doc.Sust]

Doc ,where the hell is your BOSS at ? I love mine,My raw sq is right where yours is and my best out of it is an EASY 700 with no briefs.
Break out the water bottle and start wtting the hell out of your gear once you get it on before you start lifting,that worked well for my katana and my boss.

i sold the boss like a dick, i fcked up. i am going to wet the shit out of that thing this wk, and i am going to only use single ply briefs and see how it works out

[akh 1985]

tell me about it

im a college student and the money it takes is a lot equp, food, driving to use a monolift or lift with certain people, "supplements"

[Doc.Sust]

tell me about it

im a college student and the money it takes is a lot equip, food, driving to use a monolift or lift with certain people, "supplements"

i know dude, i know. even having a job , it is still tough to keep buying equipment with all the bills and mortgages i have. i know all about driving to a monolift, my saturday is like a work day, i have to get up at 650 am(earlier than i do for work) drive and hour and 15 minutes, lift and spot for 3 to 3.5 hours, and than drive with traffic home another 1.5 hours or more. the sport is taking a big toll on my mind, my body is banged up, but not bad, but my mind is just sick of all the travel and BS anymore, the gear makes lifting so damn complicated,

[Doc.Sust]

8/31

speed press using mini bands doubled. 1minute breaks btwn sets
135-3
225 5 sets of 3
275-3
315-3

shirted board presses
(normaly i am against doing these because i believe they teach bad shirted form, but i have to break in my new shirt and this is one of the best ways to do so. i also think it is a bad idea to do 2 days a wk in the shirt, but i dont have a choice. so i have to suck it up and try to not completely burn out my CNS)

4board
500-3
545-3

3board
545-2

at this point my training partners recomended that i stop so i dont completely overtrain myself. at first i didnt agree , but the more i thought about it, they were right. since i am going to be doing to shirted days for at least the next 2 more wks, iam going to have to drop the volume of training the press to less than normal.

Lat work
multiple sets and multiple pulldown machines and isolated row machines
total of 6 sets varying from 10-15 reps.

sled drag with a 45lb plate.(just what it sounds like, belt is tied around my waste and a rope is attached to the sled. a 45lb plate placed on top of the sled and you run)

4-100 yard dashes

[Doc.Sust]

9/1

BIG squat day

well i finaly hit depth! i used the metal ace squat suit and single ply briefs. less is better for me, the tighter and more material in the suit, the worse i do. for everyone who told me to back off and use less equipment, THANK YOU!

raw squats,
145-3
235-2
325-2
415-2

briefs and suit w/ straps down
505-1
545-1
595-1
645-1

briefs,suit w/ straps up
705-1

i want to open at 700 at the meet, so if iam hitting my opener now, as beat up as i am from workouts now, i should be able to do this easy at the meet. therefore, i am not going to go balls out again on the squat until i am 3 wks out form the meet one more time. also after talking to some of my training partners, 2 wks out form the meet, i am going to do no more squats and deadlifts. i am just going to do some light speed work if i feel up to it and accesory work to let my CNS rest up so i am at full strength mentaly and physicaly for the meet. the bench press i will stop nine days out form the meet and keep it light and without the shirt.

[Tbone1975]

9/1

BIG squat day

well i finaly hit depth! i used the metal ace squat suit and single ply briefs. less is better for me, the tighter and more material in the suit, the worse i do. for everyone who told me to back off and use less equipment, THANK YOU!

raw squats,
145-3
235-2
325-2
415-2

briefs and suit w/ straps down
505-1
545-1
595-1
645-1

briefs,suit w/ straps up
705-1

i want to open at 700 at the meet, so if iam hitting my opener now, as beat up as i am from workouts now, i should be able to do this easy at the meet. therefore, i am not going to go balls out again on the squat until i am 3 wks out form the meet one more time. also after talking to some of my training partners, 2 wks out form the meet, i am going to do no more squats and deadlifts. i am just going to do some light speed work if i feel up to it and accesory work to let my CNS rest up so i am at full strength mentaly and physicaly for the meet. the bench press i will stop nine days out form the meet and keep it light and without the shirt.

Kick a*s! Great lifts Doc!

[Doc.Sust]

^^^ thanks tbone, i appreciate the encouragement

[cmillett]

I know you feel alot better about the meet now =)

so what are you planning on for openers ?
SQ=700
Bench=?
DL=?

[Doc.Sust]

I know you feel alot better about the meet now =)

so what are you planning on for openers ?
SQ=700
Bench=?
DL=?

press 600lbs (i dont think i can open lower, i cant get anything under 600 to touch, i really have to get my press situated, than i will feel solid)

dead-610

[Doc.Sust]

9/3

deadlift day

sumo deads
135 2sets of 5
225x5
315x5
375x3
430x3

speed deads
315 3sets of 3

sumo rack deads, 2nd hole(2inches lower than last time i pulled partials)
225-5
315-5
404-5

conventional pull 2nd hole
495-3
585-1
635x1

i have to press tommorow so i kept it short and sweat

[cmillett]

9/3

deadlift day

sumo deads
135 2sets of 5
225x5
315x5
375x3
430x3

speed deads
315 3sets of 3

sumo rack deads, 2nd hole(2inches lower than last time i pulled partials)
225-5
315-5
404-5

conventional pull 2nd hole
495-3
585-1
635x1

i have to press tommorow so i kept it short and sweat

How is the lumbar of your back holding up after/during this ? due to the suited sq's a couple of days before.
Just curious,Since I've been training my SQ n DL's on the same day for so long now ,I tried too split them up a mnth ago and my lower back was shot !
But I'm also forced too use a 6 day split instead of a 7 day one.

[Doc.Sust]

How is the lumbar of your back holding up after/during this ? due to the suited sq's a couple of days before.
Just curious,Since I've been training my SQ n DL's on the same day for so long now ,I tried too split them up a mnth ago and my lower back was shot !
But I'm also forced too use a 6 day split instead of a 7 day one.

my low back actually feels better doing them on the same day or a day later. i deadlifted today like a champ, yesterday i was sore form the squats, but today, after a good nights sleep, i felt good and pulled good. spliting them isnt bad like i did this wk, but my theory is if you squat saturday, and dont dead on that day, you have to train the dead on monday and not a day later, this is done so you will more time to be recovered for the following saturday to squat and pull again. does that make sense? i used to pull on wednesday and squat saturdays.i kept finding that i was constantly sore on saturday from the deadlift day.

[cmillett]

Yes that make perfect since,When was spliting my SQ dl days they were 72hrs apart on a 6 day split.So what you say goes right along with my issue of splitting them,But since I am forced to a 6 day split,so I pretty much have to train the SQ and DL on the same day.
Yhanks for making this clear for me

[Doc.Sust]

^^^no problem.hope it helps

[Doc.Sust]

9/4
press day
135-5
225-5
315-3
385-1

shirt work
545-2
585 2 sets of 1

still not touching in the shurt, but i am getting closer.

real beat up ellbows and tri's are shot.tri'sare really, really shot

finished with some rot.cuff and called it a day

[cmillett]

Doc. I know you dont like this but it will save your elbows,instead of bringing the bar down to nothing and letting the weight rest on your elbows,try bringing the weight down to the low boards,it will save your elbows big time by letting the weight rest on the boards instead of your elbows.
I know you like trying too touch weight ,but look at it like this,You pretty much have a good i dea how much it will take too touch once you get to the 1 or 2 brd,and your elbows wont be near as bad if any beat up,vs. fighting the weight and beating your elbows too hell,then trying too press in the meet without confidence and with beat up elbows.
Just my opinion bro =) But your the Doc =)

[cmillett]

maybe some of scottishes cheesecake will make you feel better,LOL

[Doc.Sust]

Doc. I know you dont like this but it will save your elbows,instead of bringing the bar down to nothing and letting the weight rest on your elbows,try bringing the weight down to the low boards,it will save your elbows big time by letting the weight rest on the boards instead of your elbows.
I know you like trying too touch weight ,but look at it like this,You pretty much have a good i dea how much it will take too touch once you get to the 1 or 2 brd,and your elbows wont be near as bad if any beat up,vs. fighting the weight and beating your elbows too hell,then trying too press in the meet without confidence and with beat up elbows.
Just my opinion bro =) But your the Doc =)

i did do your board presses last friday, i think it isnt a bad tool at all to help break in the shirt. for the rest of the wk, i am doing no more chest. going to give myself a break

[Doc.Sust]

maybe some of scottishes cheesecake will make you feel better,LOL

i would love to, but i am cutting weight, down to 209lbs today, trying to reach 205 and than i will dehydrate right before the meet

[Doc.Sust]

9/5

deadlift technique day

today is about learning how to pull using the equipment. 135 on the bar, set up and pull. practice make perfect, form is everything with all the 3 lifts. alot of time when you try thicker equipment, it throws your form way off. today i tried to deadlift in my METAL ACE squat suit. results were great!!! this will be the suit i will use at the contest instead of my old single ply relic marathon suit and original titan briefs. i have a REAL good feeling about the ACE suit

[Doc.Sust]

9/7
squat,dead day

raw squats,ass to floor
135-5
225-5
315-5
405-5

box squats with blue bands(bands add an extra 200lbs of resistance to the top of the lift)

135-2
225-2
275-2
315-2
225-5

raw deadlift with mini bands doubled

135-3
225 3 sets of 1
275-1
315--1
365-1
405-1

glute ham raises
lats
weighted abs
all reps btwn 10 - 15 reps for various sets and variations

done

[cmillett]

Nice clean and basic SQ DL day Doc.

[Doc.Sust]

Nice clean and basic SQ DL day Doc.

thats the way to keep, simple and easy, good workout, my hamstrings are burning!

[thetank]

hey man sweet log..thanks for doin it
killer lifts btw!!!
peace
tank

[Doc.Sust]

thanks tank! i appreicate it

[Doc.Sust]

9/ 10 auxillary day

pulldowns to chin 3 sets of 10


rows with bands 2 sets of 10


weighted abs with bands, 3 sets of 10

pullthroughs 2 sets of 10 with two mini bands
1 set of 15 with one mini band

single leg band curls using 2 bands 2 sets of 10 for each leg

double leg band curls using 2 bands 2sets of 20

[kman]

Just stumbled across this log, great job doc. Best of luck.

[Doc.Sust]

thanks K -man, i hope all is going well with you and your sport.

[Doc.Sust]

9/11 press day

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

shirted press
545 2 sets of 1
515 3 sets of 1
best shirt day yet, shirt is breaking in and as i lose weight it fits better, didnt touch but getting closer. one of partners who is a 900lb plus presser told me that i wasnt bringing the bar down quick enough, so we lightened up the weight to work on brining the bar down quicke, and i came closer to touching with the lighter weight, than the heavier weight,which is a real good sign. i think it is starting to come together.

raw rack lockouts
315-3
405-3
495-3
585-3

rotator cuff work
rear delt
chest suported rows
tri pushdowns
everything done for 2 sets 8-12 reps