Doc Sust's contest training log

[Doc.Sust]

9/13

speed press, with blue bands and 1 set of chains
135-3
185-5 sets of 3
225-3

med grip 3 board press
315-5
365-5

close grip one set of chains
225-5

band tri push downs
1 set of 15

[audis4]

lookin good doc!
is your comp in november?

[Doc.Sust]

lookin good doc!
is your comp in november?

nice avatar, even though i dont dig inzer, good to see a powerlifting logo on this board

contest is oct 13th. getting down in weight, i hope i will be 205 tommorow, from that weight, i can dehydrate to 198 easy

[Doc.Sust]

8/14
squat dead day

raw squats
135-2
225-2
315-2
405-2
455-2
495-2 stoped here, no spoters

dead using ace suit
135-3
225-3
315-3
405-3
495-3

partial raw squats, 2 inches lower than last time
495-3
585-3
675-3
(pulled right glute)

partial deads. bottom hole in the rack
sumo
225-3
315 3

conventionial (thought it would be less painful on the glute, i was wrong!)
315-3

stoped here, i was tired and didnt want to make the glute any worse

[akh 1985]

why did you decide to go raw on your squats so close to the meet?

[Doc.Sust]

why did you decide to go raw on your squats so close to the meet?

i hit depth in the suit 2 wks ago, so i am now confident in the suit. normaly we train on saturdays, but not this wk because there is a meet tommorow and some of our team is competeing so i have to help. so long story short, i had to train at home, without a monolift, so i went raw just for this wk because i didnt want to have to walkout crazy heavy weight,and also to give my cns a break. putting 650 to 700lbs of weight or band tension on your back every wk takes a toll on you. i figured a down wk was ok considering how well i have been doing, and how much heavier i am going to be going.i have 2 more wks of training left, next wk in briefs only,bands and on a low box , and the following, fully suited up, than 2 wks off beofre the meet.

[akh 1985]

yeah bands are rough. but they make straight weight seem easier

im glad to hear your hitting depth in the suit

[Doc.Sust]

yeah bands are rough. but they make straight weight seem easier

im glad to hear your hitting depth in the suit

yesm thanks for some of you suggestions, they helped, i have been drowning the suit in water and it works like a charm

[akh 1985]

yeah double ply can be a pain

in a perfect world it would be single ply and untested

[akh 1985]

where is your meet?
your competing in the apf right?

[Doc.Sust]

yeah double ply can be a pain

in a perfect world it would be single ply and untested

the more i think about that, the more i agree. i used to compete drug free and raw, and i beat the snot out of my body. the supportive equipment helps make it more enjoyable, and the multi-ply is just a pain in the ass.

[Doc.Sust]

where is your meet?
your competing in the apf right?

upstate NY. sanction SSA, spin off of APF,just like the UPA, APA,and IPA etc etc. just another new org that started because no one can get along with kierian kidder

[akh 1985]

4 more weeks! when do you plan on cutting out deadlifts?

[Doc.Sust]

4 more weeks! when do you plan on cutting out deadlifts?

2 wks out, going to dead this saturday and than the next monday and thats it

[Doc.Sust]

9-17 auxillary day

rows, 2 sets of 15
face pulls 2 sets of 15
supraspinatus raises 2x15
ext rotation 2x15
single leg curls 1 set of 15, 1 set of 10
double leg curls 1set of 15, 1 set of 10
standing abs 3 sets of 15 with doubled mini bands
glute ham raises , 5 sets of 5 reps with various resistance
dimel deads, 135 for 1 set of 15

done, last auxillary day until contest is over. the rest of my final workouts will focus more on the core lifts

[C_Bino]

Your lifts are a little scary, I mean I just got back from the gym and thought Im a badass. Then I looked in here and realized Im a ***** LOL.

All the best to you in your comp big guy, you got a big support team. And if you let us down then you are pretty much banned lol.

[Doc.Sust]

, you got a big support team. And if you let us down then you are pretty much banned lol.

lol!!! thank bino, no pressure on me at all right? lol! thanks for the compliment buddy!

[CroMagnum]

just wanted to say that your log is great. ive been considering pl'ing once I drop some weight and your log has given me great insight. Thanks and ill continue reading if you continue posting!

[Doc.Sust]

just wanted to say that your log is great. ive been considering pl'ing once I drop some weight and your log has given me great insight. Thanks and ill continue reading if you continue posting!

sure i will keep posting. remember this is my pre-contest training, my off season will be a little different, so i will start a new log. i will train alot lighter with less supportive equipment if any and no "supplements." i train most of the year being "supplement free"

[akh 1985]

no "supplements." i train most of the year being "supplement free"

thats interesting. would you mind sharing why you do this

[Doc.Sust]

thats interesting. would you mind sharing why you do this

do you get what i am saying when i say "supplement"(wink,wink) free,???

if you do the reason is obvious, i dont believe in doing "supplements" all year round because it can do damage to many organs and your HPTA etc etc,

[Doc.Sust]

9/18

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

shirted press
500-1 no touch
520-1 no touch
550-1 no touch
600 - no touch and missed the rep

shirted boards, 2 board 515-3
1 board 515-1

triceps were fried, will do more bench work on friday to make up for what i couldnt do today. the regular reps sucked today, but the fact that i was able to touch on a one board with 515 is a better sign. still, i HAVE to touch something to figure out my opener, i only have 2 wks of training and i hope i do it next wk, so i can take a wk off out of the shirt

using a shirt EVERY wk like i am doing is a mistake, i would normaly NEVER train like this, i would probably do every other wk, or two wks shirted and one wk off. i have had to push my self more to try to break in this new shirt.

i set up a contraption in my basement to try to stretch the shirt out using chains put through the shirt and attaching plates to the chains and draping the shirt over my power cage. i than added sets of chains to each side for more weight. we will see if it works.

[akh 1985]

do you get what i am saying when i say "supplement"(wink,wink) free,???

if you do the reason is obvious, i dont believe in doing "supplements" all year round because it can do damage to many organs and your HPTA etc etc,

dont you feel like your taking 2 steps formard and then 1 step back when you come off?

and if you dont mind, what does your "supplement" regimen look like and whats the duration?

You can do it through pm if that would be better.

[Ronnie Rowland]

Doc, how long is your peaking program?

[Doc.Sust]

dont you feel like your taking 2 steps formard and then 1 step back when you come off?

and if you dont mind, what does your "supplement" regimen look like and whats the duration?

You can do it through pm if that would be better.

i will pm you. i dont feel like it is taking 2 steps fwd one back, i keep alot of my gains. also my over all health is more important to me than my gains. supplementation is only 12-13 wks followed by a minimum break of 12-13 wks or longer if i dont feel like competeing

[Doc.Sust]

Doc, how long is your peaking program?

12 wks, thats it but i can shorten it to 6 wks

[Ronnie Rowland]

12 wks, thats it but i can shorten it to 6 wks

12 weeks is what I also use..

[Doc.Sust]

12 weeks is what I also use..

12 seems to work the best for me.

[Doc.Sust]

9/19, bench shirt dilema update

anyone who has been following the log knows my shirt hasnt let me touch with the press, i have a size 44 double katana, and a larger 46. cant touch in either, i made a deal to get rid of the smaller shirt(since there is no way in hell i will probably ever fit in the shirt again) for a larger size 48 titan boss shirt and an old double denim. i hate to change my shirt up this late in training, but if i cant touch, i cant compete, so at least now i will have some options in case i dont end up touching in my 46 katana.

this right here is why i HATE geared powerlifting. i was a raw competitor before hand and a damn good one( not meant to sound egotisitical or to boast.) what i liked was you never had to worry about, bars not touching, or equipment being to loose or to tight, or any bullshit for that matter, all you needed was a belt and knee wraps and you were set to go! i wish it was this easy now, but to compete with the best, this is the crap you have to do. quite frankly, it sucks! besides lifting, and supplementation, it is just one more problem to worry about. it costs you more money, and you need more people to help you lift when using this equipment, and it beats the shite out of your body because of the heavier weight you have to use to get the equipment to work.

sorry, i had to vent a little

[akh 1985]

9/19, bench shirt dilema update

anyone who has been following the log knows my shirt hasnt let me touch with the press, i have a size 44 double katana, and a larger 46. cant touch in either, i made a deal to get rid of the smaller shirt(since there is no way in hell i will probably ever fit in the shirt again) for a larger size 48 titan boss shirt and an old double denim. i hate to change my shirt up this late in training, but if i cant touch, i cant compete, so at least now i will have some options in case i dont end up touching in my 46 katana.

this right here is why i HATE geared powerlifting. i was a raw competitor before hand and a damn good one( not meant to sound egotisitical or to boast.) what i liked was you never had to worry about, bars not touching, or equipment being to loose or to tight, or any bullshit for that matter, all you needed was a belt and knee wraps and you were set to go! i wish it was this easy now, but to compete with the best, this is the crap you have to do. quite frankly, it sucks! besides lifting, and supplementation, it is just one more problem to worry about. it costs you more money, and you need more people to help you lift when using this equipment, and it beats the shite out of your body because of the heavier weight you have to use to get the equipment to work.

sorry, i had to vent a little

I hear you! I hate double ply(besides briefs).

But keep your head up. You have already figured out your squat and deadlift. All you have to do is get your bench together. You still have time to get it together. If you feel you cant touch in the katana figure out an opener in a different shirt, then if you want you can always go back to the katana. Don't get down, your almost there, just keep your head right and nothing can stop you!

[Doc.Sust]

I hear you! I hate double ply(besides briefs).

But keep your head up. You have already figured out your squat and deadlift. All you have to do is get your bench together. You still have time to get it together. If you feel you cant touch in the katana figure out an opener in a different shirt, then if you want you can always go back to the katana. Don't get down, your almost there, just keep your head right and nothing can stop you!

thanks dude, tha ti s the plan, geat an opener in the boss shirt and than switch to the katan and see what i can hit. thanks for the pick me up, i really need it, trying to get all 3 lifts together with the gear on is such a pain in the ass!!

[TheRhino]

Have read alot of your posts, just curious what the rest of your equip is that you are using: belt, wraps, etc....

Unbelievable the control you have on the weights you are putting up, your partials and lockouts even!

Keep it up, I aspire to do the weights you are using one day.

[Doc.Sust]

Have read alot of your posts, just curious what the rest of your equip is that you are using: belt, wraps, etc....

Unbelievable the control you have on the weights you are putting up, your partials and lockouts even!

Keep it up, I aspire to do the weights you are using one day.

thanks my friend. it really means alot to me. dont aspire to do the weights that i do, aspire to do MORE than i do!!! you can do it if you put your mind to it and work hard.

equipment i am using,


press- katana double ply grid stitched open back,(having lots of problems with this shirt, i have a back up one coming soon) inzer 36 inch wrist wraps, any pair of shoes i am wearing at the time, and 10mm inzer lever belt

[Doc.Sust]

9/21

speed press 30 second breaks btwn sets
135-5
185-3
225-3
275-3
315-3

mini bands tied under the bench and than triple loped around the bar
225-3 sets of 3

3 board raw press medium grip
315-5
365-5
405-4 missed 5 the rep

close grips press
225-8 real easy
275 5 easy

lat pulls 3 sets of 10

[Doc.Sust]

9/22
squat/dead day

foam box squats with blue bands, using briefs,
145-2
235-2
325 3 sets of 2
375- 2 sets of 2
415- 1x1

speed deads, mini bands doubled, 15 sec.btwn sets
225-5 sets of 2

partial sumo deads bellow knees
225-5
315-5
405-5

close stance raw safety bar paused box squats
135-5
235-5
285-5

blue band good mornings
1 set of 50

standing weighted ab crunches
weighted ab situps(bar behind my head with weights, feet tucked under the bench) it is a weird movment, but nothing works better than this for your abs for core strength

[scottish]

everything looks good doc. I think Up state NY, is a bit of a drive for me or I would come up and cheer ya on.

Hell ya never know.. Ive driven farther for no apparent reason.. LOL

[Doc.Sust]

everything looks good doc. I think Up state NY, is a bit of a drive for me or I would come up and cheer ya on.

Hell ya never know.. Ive driven farther for no apparent reason.. LOL

i have driven alot of places for no aparent reason at all too! lol!! i appreciate the fact that you would want to cheer me on, thank you!, but save the drive, until i touch weight in a shirt,i am still have a possibility of bombing and being DQ from the meet

[scottish]

nah, you'll be fine.

Funny thing about just jumping in the truck and driving for no apparent reason. LOL Sucks having to drive back though.

[Doc.Sust]

nah, you'll be fine.

Funny thing about just jumping in the truck and driving for no apparent reason. LOL Sucks having to drive back though.

yep that is the worst part!

[cmillett]

Sh!t ,lets drive too the BUNNY RANCH =)