Doc Sust's contest training log

[Doc.Sust]

OK, i thought about posting this for a while, i know alot of you dont powerlift, but i will explain what i do and why i do it. i have a meet on october 13th or 14th. i will be doing 3days a wk. tuesday is my press day, wednesday is a leg and back auxillary day, saturday is squat/deadlift day. i will have two optional days, friday is a speed press day, if i feel i need speed work. monday may also be used as a leg auxillary day if i decide to not lift on wednesday because of my scedule or if i feel will need more rest before my next squat/dead day.. another option will also be to skip leg auxillary day if i am planing to go real heavy on the squat/dead day. i will be using a hybrid of westside methods for legs and a hybrid of metal millitia press training for chest. the key to all of this is to strengthen your weakest points to become stronger and listen to your body, so this is NOT an exact program, but rather a template. it will change and adpat to fit what i need so each workout will be different.

[Doc.Sust]

tues. aug 7th press day

raw press
135X5
225x3
315x 3
365x1
405 2sets of 1
335x6

rack press with mini bands doubled starting at one inch above chest
225 3 sets of 3 reps

lockouts
315x5
405X5
495X5
585x3

2 board close grip
245x16 reps.(set was done until failure)

rotator cuff work, rear delt work ( i dont record exact number or weight, but a few sets of 10-15 reps with 1-2 different exercises, light)

[Fordfan01]

good luck brother ill be following along

[Doc.Sust]

^^ lol! so will i!!! hahaha. the squat is going to be the tough lift for me this time, i am having alot of trouble getting used to a heavy duty squat suit, if i can figure it out in a few wks, i will be good, if i dont, i will be screwed so we will all see what happens soon enough.

[PEWN]

doc... you are freaking strong like a ox man... i will def be keeping up with this thread...

[Doc.Sust]

^^thanks buddy! i appreciate it

[audis4]

Nice work doc...
I will be following!

[Doc.Sust]

wednesday august 8th

pulldowns to stomach 3 sets of 15 reps increasing weight
dbell rows, 3 sets of 10 increasing weight
pullthroughs with bands, 3 sets of 10
stiffleg deadlifts with bands, 2 sets of 15 reps
glute ham raises with bands and weight, 3 sets of 10
band leg curls 3 sets of 10
stability ball abs 3 sets of 25 reps

i really dont record the weight i use on auxillary lifts, because i really dont care how much i can do, i work by how i feel , always trying to push myself to 100%, kept it lighter today because i am still sore from last wk, i did 2 squat /deadlift days last wk . listen to your body.

[dupa95]

Thanks for the info DOC I wiil definitely check this out from time to time good luck in advance do use proud brotha.

[Doc.Sust]

^^ will do buddy, thanks!

[PEWN]

update on spot man...

looking good... way to listen to your body ... i def know how that goes... thats how i busted my shoulder up..

[Doc.Sust]

^^ it took me years to learn how to listen to my body. i used to try to lift when i was sick, when i was sore, when i was hurt etc etc etc, finaly i realized that this just doesnt work and i have had much better results and ALOT less injuries than i used to. also another key i have learned as i got wiser is that you dont need a ton of volume to achieve great results. if if eel great i may do more volume. if i am using lighter weight, i will use more volume, when i am lifting real heavy, i will use a lot less volume.

[ecto9]

Great advice Doc, I'm watching this log. So is sust your fav compound?

[Doc.Sust]

^^^nope, i never used it lol! just a nickname i got when i was in highschool, i was accused of being on sust when i was 17, which wasnt true, and my buddy kept calling me the "sust" to break my balls. and than after time it just caught on and everybody callled me it and it became normal

[S.P.G]

Yeah. looks interesting doc!

[Ajc330]

^^^nope, i never used it lol! just a nickname i got when i was in highschool, i was accused of being on sust when i was 17, which wasnt true, and my buddy kept calling me the "sust" to break my balls. and than after time it just caught on and everybody callled me it and it became normal

heh good story

[Doc.Sust]

Saturday aug 11th

on saturdays i drive an hour to marylad so i can squat at a gym with top powerlifters and have access to a monolift to squat(this is so i dont have to walk out the weight

Box squat bellow parallel with green bands using single ply briefs(green bands add an extra 150lbs to the top of the lift)
135-2
225-2
225-2
275-2
325 5sets of 2
375 -1
415-1
2 minute breaks btwn sets



speed deadlift raw
135 2 sets of 5
225 -5
275-5
315-5
275 3 sets of 3 reps,30 second breaks btwn sets

reverse hyper machine. alot of weight(didnt add it up) 3 set of 10
standing weighted abs, 3 sets of 12
hamstring curls,entire rack-2 sets of 10, 1 set of 8(pulled my right hamstring on final set thats a day

[Tbone1975]

^^ it took me years to learn how to listen to my body. i used to try to lift when i was sick, when i was sore, when i was hurt etc etc etc, finaly i realized that this just doesnt work and i have had much better results and ALOT less injuries than i used to. also another key i have learned as i got wiser is that you dont need a ton of volume to achieve great results. if if eel great i may do more volume. if i am using lighter weight, i will use more volume, when i am lifting real heavy, i will use a lot less volume.

Nice lifts Doc, good luck with your competition. I too can relate to what you said above. I used to train SUPER hard. I've trained when I was sick, only to end up in bed for a week LOL. I've also trained many, many times through soreness, doing heavy bench and squat routines 2-3 times a week. To think I used to wonder why my quads always got knots on the lower outside part during heavy sets! I honestly didn't know! Well I do now, and I'm enjoying it. Now I train heavy once every 6-7 days.

[Doc.Sust]

^^^there are SO many people who over train, it is amazing that you can gain so much more if you dont burn yourself our every workout

[Tbone1975]

^^^there are SO many people who over train, it is amazing that you can gain so much more if you dont burn yourself our every workout

Definately. I used to wonder why I could only do heavy singles successfully without getting hurt like half the time. Now I know. Now I don't have to worry when I throw a lot of weight on the squat rack, for me anyway, about whether or not I'm gonna tear a muscle at the bottom. The first time I ever did 500, I tore my quad at the bottom. Tore or pulled, I think minor tear. I was at the bottom and said to myself, "cmon man, dammit, you gotta be kidding me." It was the first time doing it. I went up real slow with it though, and got it. That doesn't happen now though. Again good luck with your training.

[Doc.Sust]

^^^thanks buddy

[ODC0717]

thanks for the update DOC. good luck at ur meet!

[Doc.Sust]

thank u buddy^^^

[TR'05]

Great log, Doc!

Question, pushing, pulling and squating poundage like this do your joints ever become sore? And if they do what is your own protocol? I'm currently using a 5X5 program, three times a week while trying to add strength and mass...I find my elbows are occassionally sore after workouts, but after a few fiteen minute ice sessions the pain subsides for the remainder of the day.

Subscribed! GL with the training!

[Doc.Sust]

^^^been lucky, my joints are good, if they do get sore i take glucosamine and chodritin with MSM. i use ice if i am sore,but not regularly

[Doc.Sust]

8/14./07

press day

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

shirted press
455-3
505-3(nose started to bleed slightly and had a terrible pain in my tooth in the rt side of my face,may be an abcess)
545-1 (had to stop the pain was overbearing felt like i got punched in the face several times, good news was the weight felt light,bad new was my mouth felt like it got hit by a truck. no idea what it is, inever had a cavity or dental work in my life, looks like i need an x-ray)

2 board raw, 315 -3 (tried to do some light work, couldnt do it)

close pulldowns, 3 sets of 10
band rows 2 sets of 10
band face pulls, 3 sets of 15
weighted tri pushdowns 3 sets of 10

[perfectbeast2001]

nice log mate. i will be watching. Very interesting insight into how you lazy powerlifters train!! LOL some good numbers there doc, keep it up mate.

[Doc.Sust]

nice log mate. i will be watching. Very interesting insight into how you lazy powerlifters train!! LOL some good numbers there doc, keep it up mate.

thanks beast. and yes us powerlifters are sort of lazy, we dont have to do as much work or train to failure like BBers, but we have to train heavy, which isnt fun.

[cmillett]

nice work Doc !
Hope the tooth ache gets better,thats gotta suck.
cant wait too see how your log ends,i'll be watching and learning,maybe after this i wont have to bother you with so many Q's,LOL

looks good Doc

[Doc.Sust]

^^^thanks my friend.but hey you can ask me whatever you like as much as you like, i dont mind.

[MuscleScience]

Hey Doc nice log, long time no talk to. How ya been?

[Doc.Sust]

^^^doing good my friend,havent seen you in a while. how r things?

[MuscleScience]

^^^doing good my friend,havent seen you in a while. how r things?

Yeah been pretty busy with first trimester of school, we have finals now so almost done.

[Doc.Sust]

^^^first tri is the worst.it gets better

[Indymuscleguy]

Great job bro. Will be tracking your progress

[perfectbeast2001]

thanks beast. and yes us powerlifters are sort of lazy, we dont have to do as much work or train to failure like BBers, but we have to train heavy, which isnt fun.

just breaking your balls man, i am constantly ribbing my power lifter mate about it and he constantly tells me how weak i am!

[Tbone1975]

^^^been lucky, my joints are good, if they do get sore i take glucosamine and chodritin with MSM. i use ice if i am sore,but not regularly

I've been lucky too I guess, I'd be willing to bet a lot of people are. One of the trainers at my gym teases me about how my joints are gonna fail me with the squats I do. I think I'm good to go though, never seem to have any problems unless I get careless with the weight.

[Tbone1975]

8/14./07

press day

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

shirted press
455-3
505-3(nose started to bleed slightly and had a terrible pain in my tooth in the rt side of my face,may be an abcess)
545-1 (had to stop the pain was overbearing felt like i got punched in the face several times, good news was the weight felt light,bad new was my mouth felt like it got hit by a truck. no idea what it is, inever had a cavity or dental work in my life, looks like i need an x-ray)

2 board raw, 315 -3 (tried to do some light work, couldnt do it)

close pulldowns, 3 sets of 10
band rows 2 sets of 10
band face pulls, 3 sets of 15
weighted tri pushdowns 3 sets of 10

That pain is unreal man. Damn! Hopefully that'll work out for ya. Nice lifts, definately the kind of rep and set scheme I want to try at least once in the near future for both my bench and squat. Nice strength!

[Doc.Sust]

8/15

well after a quick dental appointment i am back to almost normal so i decided to take my self out for a test drive

raw box squats 15 inch box
145x3
225x5
315x5
405x5
495x2(blood out of the nose again, no pain in the face, but not 100%)

raw partial squats in rack
585X3
675X1
755X3 new PR(personal record)

raw sumo deads
135,2 sets of 5 reps
225x5
315X5
365X5

raw speed deads
275 3 sets of 3 reps
30 second breaks btwn sets

raw partial deads in power rack
225 x3
405 x1
585X1
735X1 (new pr!)


all and all i am way ahead of the game. alot stronger than i need to be this far out of the contest,(and considering all the pain i was in yesterday) but thats a good thing. if i can put it all together at meet time, my goals are MORE than achievable.

tommorow i will do my auxillary day, i will be working weighted abs,core work, hamstrings very light.

that will be the wk for me, since i am ahead of the game, and i dont want to over train, i am going to back off and "cool my jets" let my face and body heal, and go to the beach tommorow night and do nothing until monday morning. i need the time off from both lifting and work, so fck it, i am on instant emergency vacation!!! lol!

[MuscleScience]

How far down do you go on partial deads. I only have one of those dang power racks that dont have the adjustable lower safety bars.