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Training Log

Kurz-I know bro.
Anthrax- I normally grapple on sundays and wens, if I don't grapple then I sprint or box
Sinjin-man you know I compete in Strongman, shit been on the boards this long
 
Military Db press: 5x5 with 70's. First time in a while where I used dumbells, sets were easy, off to a nice start.
Pushpress- 2x8 with 155. Back was still sore and limited my performance.
Reverse fly machine 2x10 with 80lbs- was really pleased with the amount of ROM I can get with the machine.
Close-grip bench 5x5 with 225 might have done a 6th set but I lost count, was real easy.
Dips 2x8 with 25lbs-quick and easy

And to top it off I even did some ab work ;) , was a real easy day, felt strong. So chick even asked me if I was a bodybuilder :verygood: lol.
 
What comps are you looking at this year? I don't think I will be doing too many.. probably only Music City and Bluegrass this year.

I'm probably gonna focus more of my time on powerlifting at this point.
 
Thanks Tom-I'm 24
Cuthbert there is one comp in Pittsburg, one in may in NY, then Bluegrass then another in NY- all are tentative, I'm in school and that comes first
 
I hear you mang, I thought about doing the one in PA but my ride fell through, see you at Bluegrass probably.

I can't relaly justify travelling a lot to compete this year.
 
Cuthbert-sucks about the ride. I can't really justify a lot of what I am gonna do, but I just wnat to compete again.

Sinjin- I am not sure about competition, don't get me wrong I would like to but I would need more training and lose a lot of weight to be in a good weight class.
 
Leg baby +events

Squat 340 5x5- I am never squating again in sneakers :mad: , I felt off balance the whole time, all sets past parallel with no belt or wraps

Hack squat 2x8 with 3-45's+1-35lbs plate on each side

Hamstring curls 3x10 with 115
That was it for legs at my gym went to t3c's and workout there

Oly squat 135x5 225x5 (with 2 sec pause at bottom), 405 x2.
GHR 1x5reps BW
Log press 165x8(pr, never did log before)
Yoke walk 310lbs 100'x2 runs, Very fast on thses not sure of time though.
Farmers 165: 100' with one turn (easy), 165 x175' easy and fast
Tire flip 2x5 not that bad but could be quicker

I need a lot of practice on the events but all in all not bad. I went light today to test strength and not to get injured, although I can tell my back need to be much stronger.
 
Chest+stuff

Incline 5x5 with 235; Very light, I actually thought I would have trouble on this but the weight was flying up.

Flat bench 2x8 with 240: weight was easy but bicept tendon was hurting, slightly thicker bar :rolleyes: , guess I will use a modified grip or thinner bar.

Declne bench 2x10 with 185: I maybe have done this excercise 10x but decided to do it today, went light Rom was too short for my tast will use a camber bar next time

Skulls with barbell 3x8 with 70lbs

Strict pushdowns 3x10 with 80lbs

And I even did some ab work
 
Back day 3/4
Underhand widegrip pulldowns: 150x15, 220x8*, 220x8*, 230x8*, 150x15 felt good
Yate's row: 165 3x8 -Very easy with full pause at top
Powercleans 165x3, 185x3, 205x3*, 215x3*, 225x2.5*-had the last rep but couldn't flip it over cause I had wraps on for 225 set
Deadz high reps :sick: 315 2x15- had a few reps in the tank after each set but felt nauseous and threw up after second set, hammies are getting much stronger cause my but didn't rise up before my back.
Shrugs- 315x10,315x10, 375x8*, 375x8*
Db curls both arms simultaneously 40x10,45x10*,50x8*50x7*-who cares they are just bicepts

Not a bad day considering I had 9 exams in the last week, spring break here I come.... ;)
 
Delts/tris 3/5

Military Db press: 5x5 with 75's. Felt good had my brother as a spotter
Pushpress- 2x8 with 165. Quick and fast had more left in the tank
Face-pulls 170x12,180x12,190x12,200x12
Close-grip bench 5x5 with 235 Miami is real hot and hard a time on fifth set, strong enough though.
Dips 2x10 with 15lbs+BW-easy


Good day
 
Legs 3/7

Squats 5x5 with 345- pretty easy
Leg ext 3x10 with 140
Leg curl 3x10 with 120
Oly Squat 3x5 with 225 with 2 sec pause
Called it a day and went to the beach
 
3/9 Chest/tris

Incline 5x5 with 245- easy but they didn't have 2.5lbs plates so I had to jump more than I like.
Flat bench 2x8 with 245-up 5lbs
Decline bench 2x10 with 200-up 15lbs
Overhead db ext 3x8 with 80lbs
Pushdown with rope 3x10 with 80lbs
SOme ab bullshit
 
Back 3/11

Deadlift 135x3,225x3,315x3,405x3,495x3-pr', 405x7- was real happy on the lifts today, last rep on 495 took forever to lock out
Yate's rows 3x8 with 185
Pull-ups close-underhand grip 2x10 with BW
Powercleans 170x15reps (started to pass out), 170x10 puked in trash can
Shrugs 135x12, 225x12, 315x12, 385 3x10
Barbell curl-4x8 with 65lbs- bis who cares :rolleyes:
 
:chomp: Hey, shoot me a solid routine for today.....starting a new plan next week and just want a day of a little bit of everything.........something solid... :chomp:
 
Delts/tris 3/12

DB-Military press 5x5 with 80's, nice and easy cause I had someone there to help lift the db's to my shoulders :)
Push Press 2x8 with 175- was pretty easy but lockout on last two reps were slow.
Rear flyes machine 2x10 with 105lbs
Close-grip bench 245x5, 245x5, 245x4.5 need slight spot, 245x4 had help on fifth rep, 245x5 I am taking too little time on the rest times :mad: , I know better.
Dip machine-2x8 with 220lbs- fucking gym didn't have a dip station

Total time 50 minutes- all in all a solid workout had a protein shake for breakfast then some catfish for lunch, looking forward to more eggs and tuna for dinner
 
Sunday 3/14 PAIN!!!

Great workout yesterday.
Back squats- 5x5 with 350 pr for sets, was deep probably 2-4" below parallel RAW style
Front squats 2x8 with 195lbs
GHR 3x10 with purple band assistance, shit did these kill.

EVENTS
Log press- 175 3x8, 125x15 - getting used to pressing log :)
Yoke walks- 350lbs 3x100' - Felt fast and had some good stability
Farmers- 185 2x100' with 1turn, 185x200' with a turn
Tire Flip 2x7, really tough on the conditioning. I need more practice.
Keg runs- 170lbs keg 3x30'

All in all a great day, didn't push myself too hard but got some important form down. I think most of the problem is I need practice since theis is only the second time practicing since NOV.

CoolcolJ- I was on spring break
 
3/16 Chest+stuff

Incline Bench 5x5 with 250. good spotter and weight went up nice and easy-up 5lbs
Flat bench 2x8 with 255. Solid sets-up 10lbs
Decline 2x10 with 215. up 15lbs
Overhead db ext 3x8 with 90lbs. Easy and smooth-up 10lbs
Rope pushdowns 3x10 with 90-up 10lbs

Some more ab bullshit. Felt good today, taking more time between sets and used a thinner bar yto relieve pressure from bicept tendons. Funny thing is after sundays event today seemed like a piece of cake
 
Thanks King- I feel good even though I am losing some bf, down to 193lbs. Hope you are doing well. When you heal up I am expecting a lot out of you.
 
Back day and pr's 3/17

Biomechanics Test and way too much coffee today.

Yate's rows 3x8 with 200lbs- smooth and strict form, kept arch whole time with no jerking.
Powercleans 155x3, 185x3, 205x3, 225x3 240x3-PR
High reps deadz 2x15 with 350-PR- first set was tough, second set was near impossible, used a lot of leg drive at top, thank god my hamstrings are getting stronger.
Chin-ups 2x8 with BW+10lbs
Shrugs- 315x12, 315x12, 405x10,405x10 455x6-PR
Barbell curls 4x8 with 75- bis who cares :rolleyes:

A real Solid day :) , Time to eat
 
Last edited:
Some nice numbers, Suston. How old are you anyway man? What's your current routine going for? Size or strength? A bit of both? It seems pretty basic with a pyramid-style rep scheme, or whatever you want to call it. Well...with some exercises at least haha.
 
I am currently 24.
Training methods is going for Strength and a little size since i am trying to stay under 200lbs for competition.
I do mostly 5x5 except on back day since it has been modified for competition events.
Also I do event on Sundays if time and school permit it
 
Military press 5x5 with 80's
Push Press 2x8 with 185
Facepulls 3x10 with 120lbs
Close-grip Bench 5x5 with 245-repeated last weeks weight cause tris were really fatigued
Dips 3x10 with BW+10lbs
Some ab bullshit- weight a solid 193 with abs visible
 
Lord_Suston said:
Military press 5x5 with 80's
Push Press 2x8 with 185
Facepulls 3x10 with 120lbs
Close-grip Bench 5x5 with 245-repeated last weeks weight cause tris were really fatigued
Dips 3x10 with BW+10lbs
Some ab bullshit- weight a solid 193 with abs visible
Click to expand...

Nice journal you got here Suston. Pretty strong in the gym, now if only you weren't such a weakling in strongman..just kidding. Still planning to do the bench comp in May (in the YMCA)?
 
Event Day with Pr's everywhere

Started off squating 5x5 with 355, no belt oly stance-hit parallel or further down on each one with ease, PR up 5lbs fron last week
Front squats 2x8 with 205-.5sec pause at bottom-was real easy, up 10lbs
GHR 2x10 with purple band no choke assistancePR on assistance

EVENTS!!!
Log Press 3x8 with 185-felt fast and comfortable clean was real easy PR on weight and reps 1x14 with 145-PR reps-up 6
Yoke 310lbs 2x100'-easy, 380 2x100' PR on weight and distance
Farmers 215 x100' with turn (one drop due to bad turn). 215x100' with a turnPR on speed, weight, and not drop plus hold at end. 200x180' with a turn PR-distance
Conan's Walk with youke used as implement- 310 2x50'-easy
Medley- conan's 310x50' + sprint back 50' and four flip of the Tire-PR-new event, time and explosiveness

A solid day from The NYTC

Iron for life-I might compete in may, but I really don't care for benching
 
Incline Bench 5x5 with 255. First 3 sets were easy last two were pretty hard-up 5lbs
Flat bench 2x8 with 260. need help on lockout for last two reps on last set, the bar just flies up and hits a wall-up 5 lbs
Decline 2x8 with 225. up 10lbs-didn't like the feel on my shoulders today
Overhead db ext 3x8 with 95lbs. Easy and smooth-up 10lbs
Pause Bench press Spped 3x6 with 135- try for speed off of chest and strong lockout
Rope pushdowns 3x10 with 100-up 10lbs

Felt real flat today, everything felt heavy even though I could lift it. Too many nights studying and waking up early, I wish I could just eat and sleep all day with some training
 
Part one bad, part two good

3/25- horrible day for myself, felt exhausted and tired from studying and not sleeping well. Still went to the gym
Yate's rows 3x8 with 215-up 15lbs
Deadz-155x5,245x5,335x3,425x3(real sluggish on these), 515x1 I was suppose to hit this one for an easy triple but I just couldn't muster any drive or will power yesterday. I was gonna do 405 for reps after but was so unfocused I went home instead and ate a lot of food. Then I went to sleep for 11hours then today I woke up took a test and went to sleep for another 3 hours. Then I decided to redeem myself :)

3/26
Pulldowns behind the neck- 120x10,132x10,144x10,156x10
Hammer high row hand on lever part not the bars 2plate/side 3x8 easy
Deadz 5x5 with 405 felt much better today but I had to hitch a few up
Curls 4x8 with 80lbs-up 5lbs
Since my back wasnt even sore today I had to do back over-I am pleased I felt like I could have gotten 405 for 10 on the first set if I had too
 
A little different routine but a solid day none the less.

Military db's- 60'sx10, 65'sx10, 70'sx10, 75'x10- my gym is missing the 85's and some dip shit broke the 80's so I had to do this rep scheme today :mad: . pr on reps with 75's

Pushpress 135x5, 195x8, 195x8- up 10lbs

Facepulls 3x10 with 125-up 5lbs. pr on reps and sets

CG bench press 2x5 with 245- went easy on tris since they are still sore from tuesday's chest

Did some ab work and that's about it all done in 45 minutes
 
Lord Suston

Too bad you're missing some dumbells. That's one nice thing at my gym there is like four sets that go to 100's and on that goes to 140's. Anyway great job on the pr and keep up the training. Nice numbers on your other lifts too.

Cheers,
Scotsman
 
Legs/events 3/28

right knee was bothering me from running on saturday. 400m sprint with a few 100m sprints, not too bad I must admit.

3 Board press on bench- had to try these :) - 225x3,275x3,315x3-All pr's cause I have never done 3 board

Front squats 135x8,225x8,225x6-dropped the bar
Deadlift with 2" bar 115x5,205x5,295x5,385x5-All pr's cause of 2"diamter
Stone load weight of stone 200-220lbs (not sure) 1x40"barrel-no tacky, 1xway above barrel and third I almost shouldered the stone but hesitated. I did not use much tacky on these stones in comparison to my usual style and I really feel if I use more tacky I would have shouldered the stone with easy-Pr on height and tacky

Log press- 3x8 with 195PR on weight-up 10lbs-felt pretty good, need to use more leg drive though. 165x11.5 ditched the bar at the topPR reps
Yoke walk 2x100' with 410-up 30lbs-PR on weight-much easier with smaller steps IMO
Farmers- 220 x100' with turn-PR on weight for that distance 220x150 with 1 turnHuge PR on distance. 305 pick-up each handPR-Huge suprise these even moved off the ground let alone full lockout
Medley, 50'sled drag with 485lbs-sprint 50'- 5tire flipsPR on weight and speed.Was real fast on this. Sled drag 50' 535lbs-50'sprint-10flips-PR on sled weight and tire flipsSled speed was good and sprint went fine but after 4th flip I started to lose vision. It was slow and ugly but I got all 10 I think (at least what my crew said, I don't really remember :rolleyes: )

That was it all in all a good day, I will hit my leg hard this next week, less than three wekks till comp
 
sinjinsmythe33 said:
nice. thats a ton of work in one day.
Click to expand...

Yeah sunday is a lot of work but after a while you get use to it. Pretty much in competition I want to be able to handle all the events without endurance being an issue. Thanks man


Iron for Life- The log is real tough but it was a huge accomplishment in my mind to rep the 195
 
Fun day

Didn't stick to my normal routine but tried a few new things to keep myself motivated and fresh.

Incline 3x5 with 260-up 5 lbs
Incline Pause press 2x5 with 185 (full rest on chest then explode up after one sec). Not too bad, but exploding that fast and utilizing all fibers at once is hard.

Flat bench 135x5, 225x5, 265x3-real fast, 295x3-fast with strong lockout (got a look from my spotter), 315x2 pretty good speed and just a shake of the head by spotter :) . 225x10,225x8

Overhead db ext 3x8 with 100-up 5lbs. Weight don't go higher, had to talk to management :verygood:

Rope pushdowns on lat pulldown machine 3x10 with 72lbs, weight is much harder on this than cable crossover machine :rolleyes:

Machine flies- 90x8,105x8,120x8,135x8- did these only because I was waiting for a friend to finish (carpool)

Not a bad day at all I really like pause presses. Been a while since i have gone over 300lbs on the bench not too shabby after incline I might add
 
3/30Back

Rows 225 3x8-easy
Powercleans 135x5, 185x5, 215x3, 235x3-easy, 255-I was owned :mad: . I had the bar all the way up to the middle of my chest plus some but with straps on I could flip the bar over, I did this about 3 times in a row utill I got so pissed I just racked the bar.

Deadlift 405- five singles
Barbell curl 85 4x8

Quick day but told me a lot where my training is. I took off Th-F-Sat
 
Sunday Rain And Pain

Squats with 50lbs of chain- 135x5, 225x5 (almost fell forward, Switched shoes at this point) 315x3, 335x3 Deep-3RM-PR with Chains http://www.athernigy.com/events/040304/jersq335.WMV Right Click and Save

GHR-body weight with purple band assistance-2x8. Had a 2x4 shoved between my feet and sole plate, really helped activate hamstrings.

Speed Stair pulls- 6x3 with 215 (30sec rest)-PR weight
Got a lot of clearance with double overhand grip.

Pull-ups 2x8 with BW pause at bottom explode up

EVENTS

Log press 1x7,1x7.5 with 205lbs PR on weight

Stone Loads-220lbs Stone 2xReal high-over 48 inches, 275x1 Cleared the 40" platform with ease, maybe 6"above. 300lbs stonex1 got on first time cleared 40" by maybe an inchPr on Ease of loads and speeds

Farmer- 225x100' with TurnPR on time and distance, 235x100' with turn and 1dropPR on Drops-last time I did this I dropped it over 5x

Yoke Walk-310x100, 450x100'-up20lbs PR weight, 490x100'-up70lbs PR weight

Medley=Duck Walk +Sled: 235lbsx50'Walk+525lbs x50'Sled did this twice PR on weight for sled and speed of Walk

Solid day
 
Kurz1- I have done 275 before so they are not pr's I just do them for my shoulders and midback

God I am sore today, even my intercostals hurt like a bitch
 
4/6 ME Delts/DE chest

Push Press-135x5,185x5,205x5,225x5-PR reps I might have been able to squeeze out 3-5 more but didn't want to trash my shoulders after pressing Sunday.

Behind the neck pause pressd- 125 3x6- full one sec pause then explode up

Speed Bench- 6x3 with 175 20sec rest times-fast and explosive

Incline Pause bench- 2x8 with 185-these were unbelievably hard.

Reverse flies 3x15 with 10lbs

Dips- BWx10, BW+10x10, BW+20x10, BW+30x10

Some ab stuff- I feel real good today because I am starting to take more naps and eat on a set time frame
 
Great job on the overhead work. Pause presses are frickin hard as hell. Nice doing abs and napping....Sissy. ;)

Cheers,
Scotsman
 
4/7/04 ME Core DE legs

I was supposed to do rack deadz today but some bastard was using the only squating cage for shrugs :mad: . I didn't feel like waiting so I did a mock event run.

Deadlift-135x5, 225x5,315x5,405x10-PR on Reps, No hitches either. Felt real good and a had maybe 1-3 reps left in the tank.

Pause GM's- 3x6 with 155. Pause at bottom for 2 sec, minimum knee bend-these sucked.

Speed Box Squat 6x3 with 215. Box was just above parallel but rest time was only 20sec between sets. Felt fast and knees were real stable.

Leg Press Pause (wide stance)- 3x8 with 3plates/side. Easy but man my adductors felt it at the bottom.

Lat pulldowns 3x15 with 120lbs-high reps suck, I actually started cramping on the last set :whatever:

Did some sissy curls and called it a day. Scotsman I took another nap today after eating at some brazilian place, $4.99/lbs of flame grilled meat :chomp: . 2 lbs of pork,beef,chicken and fish and a three hour nap made me feel just right
 
I am doing sissy ass curls tonight. Sounds like a great meal you had there. Also nice lifts. I hate when assclowns are using the cages for shrugs. At least it's not curls though.

Cheers,
Scotsman
 
4/9 ME Chest DE delts

Felt ok today but should have slept more last night, oh well.

Incline Bench 135x8, 225x5, 245x5, 265x5-easy,225x5-Slow cadence. I had a spooter but he never got to touch the bar :) .

Flat Pause Bench- 135x8, 185x6, 3x6 with 225-put a pad on the bar so not to crush my rib and used a full sec pause then explode up.

Speed military press 6x3 with 105-this was actually really tough to move the weight explosively for every rep, especially around the 5-6set

PLate tosses-3x10 with 35lbs plate, felt good to do these again, did at slight bend at waist forward to hit rear delts.

Incline flyes 2x8 with 48lbs done with cable for constant tension.

OVerhead DB ext, 90x10, 95x10, 100x10, 100x10
no curls :evil: in the rack today. comp in 8 days
 
4/11 Easter Pain

Olympic Squat+50lbs of chain at top: 135x5, 225x5, 315x5, 335x5-Long pause at bottom, hamstring were touching calves-pr weight

Deadlift-135x5,225x5,315x5,405x3-easy,455x1-easy

Speed Stair pulls- 7x3 with 230 (20sec rest)-PR weight,Got a lot of clearance over 24".

GHR-body weight+5lbs and purple band assistance-2x10-pr weight

EVENTS
Farmer- 165x100' with Turn, 225x100' w/turn, 245x95" with turn and one drop

Medley=Tire flip 50' KEg run 50' Tire flip 50' Keg run 50'. ABsolutely the most brutal medley I have ever done, the first round of flips wasn't too bad-about 8flips but after the keg run the second set of flips was torture. Took me forever then I had to run with the keg again.

Medley again 50' Tire Flip and 50' keg run, hard but doable.

Sled drag 255x100', 290x100'-could barely walk afterwards

INtense day
 
Re: 4/11 Easter Pain

Lord_Suston said:
Olympic Squat+50lbs of chain at top: 135x5, 225x5, 315x5, 335x5-Long pause at bottom, hamstring were touching calves-pr weight

Deadlift-135x5,225x5,315x5,405x3-easy,455x1-easy

Speed Stair pulls- 7x3 with 230 (20sec rest)-PR weight,Got a lot of clearance over 24".

GHR-body weight+5lbs and purple band assistance-2x10-pr weight

EVENTS
Farmer- 165x100' with Turn, 225x100' w/turn, 245x95" with turn and one drop

Medley=Tire flip 50' KEg run 50' Tire flip 50' Keg run 50'. ABsolutely the most brutal medley I have ever done, the first round of flips wasn't too bad-about 8flips but after the keg run the second set of flips was torture. Took me forever then I had to run with the keg again.

Medley again 50' Tire Flip and 50' keg run, hard but doable.

Sled drag 255x100', 290x100'-could barely walk afterwards

INtense day
Click to expand...

In the immortal words of Eric Cartman "KICK ASS"

Cheers,
Scotsman
 
4/13/04 ME delts DE Chest

Last heavy day before my contest, I feel confident but nervous. I used to get this same feeling before a match or brawl, so anxious I make a crackhead look calm.

Push Press-135x5,185x5,215x5,225x5,245x3-*PR weight+reps, felt fast and solid lockout.
Stirct OHP 135x10-hard as hell with no leg drive

Behind the neck pause pressd- 130 3x6- full one sec pause then explode up-up 5lbs-PR

Speed Bench- 6x3 with 185 20sec rest times-fast and explosive

Incline Pause bench- 2x8 with 195-getting better but still hard

Reverse flies 3x15 with 15lbs

Dips- BWx10, BW+25x10, BW+35x10, BW+45x10

Felt good all movements were smooth today with crisp form. Plan for tomorrow is light posterior chain and stretching. Hopefully all this work is gonna pay off
 
4/18

Had a comp on sat and drove back that night to train.

Olympic Squat+50lbs of chain at top: 135x5, 225x5, 315x3, 355x3- hamstring were touching calves-Pr-weight

Box squat 245x10

Speed Stair pulls- 6x3 with 240 (20sec restGot a lot of clearance over 24".Pr-weight

GHR-body weight+10lbs and purple band assistance-2x10,1x2 BWno assistance--Pr-weight

Front pause squat 135x6,155x6,175x6,195x6

Barbelly curls 2x10 with 95lbs

No events today cause I was just burnt
 
Push Press-135x5,185x5,215x5,235x5-*PR Reps
Stirct OHP 140x10-up 10lbs

Neutral grip Db pause press- 3x6 with 30's-easy but control was tough

Speed Bench- 7x3 with 195* 20sec rest times-fast and explosive

Incline Pause bench- 2x8 with 185-down 10lbs, but much more explosiveness

Reverse flies 3x12 with 20lbs

Dips- BWx8,BW+20x8, BW+30x8,BW+40x8,BW+50x8*-pr weight

I feel pretty good after comp, lockouts were very strong.
 
Re: 4/18

Lord_Suston said:
Had a comp on sat and drove back that night to train.

Olympic Squat+50lbs of chain at top: 135x5, 225x5, 315x3, 355x3- hamstring were touching calves-Pr-weight

Box squat 245x10

Speed Stair pulls- 6x3 with 240 (20sec restGot a lot of clearance over 24".Pr-weight

GHR-body weight+10lbs and purple band assistance-2x10,1x2 BWno assistance--Pr-weight

Front pause squat 135x6,155x6,175x6,195x6

Barbelly curls 2x10 with 95lbs

No events today cause I was just burnt
Click to expand...

Awesome job. Can't believe you trained the day after a comp and still hit pr's. Congrats on getting second by the way.

Cheers,
Scotsman
 
ME back, DE legs 4/21

Rack Deadz 15", 135x5,225x5, 315x5, 405x3, 495x3PR weight. I am very weak at the top of my deadlift so I am consciously working on it, Biomechanics felt weird but definielty will help in the long run since lockout is my major problem.
DL 225x10-easy

Pause GM's 155x6, 175x6,195x6- very low with 1sec pause

Box squat 7x3 with 225-speed is getting better- will stay at this weight for another week or so.

Breathing squats 2x20 with 185-real test of conditioning and will

Lat pulldowns-2x15 with 120, 1x10 with 150

Db curls- 2x10 with 35's
EZ-Speed curls 3x5 with 10/side-basically pause at bottom and flex elbow all the way to top in less than a second, recommendation from my biomechanics professor.

Felt pretty good but could tell my lower back is still not healed from last weekend, Thanks Scotsman
 
ME Chest/ DE delts 4/23

Had a good day today considering I am bogged down by studying and getting my school work back on track.

INcline bench 135x5, 205x5, 245x5-easy, 275x5

Strict Incline Bench-full pause at bottom-205x8

Flat Pause bench 135x6, 195x6,215x6,235x6PR weight

Speed Military 7x3 with 110

Plate Toss 3x15 with 25lb plate-easy

Incline cable flies 2x8 with 60lbsPR weight

French ext 60x10, 70x10,90x10,100x10

Overhead rope ext 24x10,36x10,48x10,60x10

Flat bench: 225x3, 275x3, 295x1,315x1,335x1,335x1-spotter touched the bar on both 335sets so in my mind they don't count :rolleyes: I really don't know why I benched heavy after all that work but for some reason I didn't feel tired
 
Damn. Good stuff. You deserve karma just for your strong placing in the contest, but double-karma for training the day after it!!!!

Too bad I have to spread some of it around first :mad:
 
guldukat said:
Damn. Good stuff. You deserve karma just for your strong placing in the contest, but double-karma for training the day after it!!!!

Too bad I have to spread some of it around first :mad:
Click to expand...

I'll take care of it for you :) . Great friggin work Suston.
 
Lord_Suston said:
Thanks Guldukat- how you been man??? How the training going???
Click to expand...

You're welcome, and thanks for asking!

I'm good. I finally got over my weird injury and am putting up all-time PR's :)

I'm really keen on getting a 20 rep 315 SLDL and putting on calf size at the moment. It'll take awhile, especially on the SLDL, but I'm gonna get there one way or the other!
 
Squats- ass touching hams- 135x5,225x5,315x5,365x5-PR weight for depth
Front Pause squats- 165x8,225x8-PR reps
GHR 2x10 with miniband assistance slightly choked-PR weight
Speed Stair pull-6x3 with 255PR weight- a lot of height
Events

Famers 165x50', 235x125'-PR distance, 255x75' pr weight, 315xcouple of steps-PR on pickup weight

Yoke 310x100', 490x100', 490x100', 590x50'PR weight

Medley- 410lbs Zercher walk 50' , 50'Tire flip, 410yoke walk 50'- tough ass hell. The tire was wet and the yoke was near impossible,lol.

Zerchers walk 410lbs 2x125'PR weight for distance

Stones: 200-215lbs to 48", 220-230lbs to 48"x2 times, 245-255 to 48"

Flat tire change 10minutes-pr on time

My body is destroyed, I am bloody, sore and mentally and physically exhusted
 
4/27 ME delts/De Chest

Push press- 135x5, 185x5, 225x3, 255x2.5-PR weight-couldn't lockout at top, so fast off the bottom. Started banging my head against the bar in frustration :redhot:

Strict OHP 155x10-PR reps

Neutral grip DB pause presses. 30'sx6, 40'sx6, 50'sx6-akward but a viscous burn deep in the delts.Pr weight

Speed bench 185 7x3- went down in weight cause elbow was bothering me-brachioradialis flaring up again-muthafuck....

Pause INcline bench 2x8 with 190-got into nice groove

Rear flyes 3x12 with 20's

No dips due to elbow
:kaioken: :kaioken: :kaioken:

I need more fucking power.....
 
Pancakefiend- thanks man, I feel like I have so much more in me.

Beast-thanks brotha, I train hard, sometimes my body can't take it, but you push on throught the pain, the sweat, the pain to overcome.

Thanks Cuthbert-means a lot from a fellow Strongman

Tom-no kids-personal statement made by Warpath


Warpath-Need that paycheck, envisioned my family dying today just to get 255 up once, then asked myself if I have the balls to stop it and got another rep. Tryed for a third with all my hate and came so close.... I am losing my touch with reality in the gym and in life, I need more power cause there are people who depend on me....
 
Lord_Suston said:
Pancakefiend- thanks man, I feel like I have so much more in me.

Beast-thanks brotha, I train hard, sometimes my body can't take it, but you push on throught the pain, the sweat, the pain to overcome.

Thanks Cuthbert-means a lot from a fellow Strongman

Tom-no kids-personal statement made by Warpath


Warpath-Need that paycheck, envisioned my family dying today just to get 255 up once, then asked myself if I have the balls to stop it and got another rep. Tryed for a third with all my hate and came so close.... I am losing my touch with reality in the gym and in life, I need more power cause there are people who depend on me....
Click to expand...

I know the feeling brother. Stay fuckin strong!! Your strength inspires alot of people brother! Including myself. TRAIN OR FUCKIN DIE!!
 
Lord_Suston said:
Pancakefiend- thanks man, I feel like I have so much more in me.

Beast-thanks brotha, I train hard, sometimes my body can't take it, but you push on throught the pain, the sweat, the pain to overcome.

Thanks Cuthbert-means a lot from a fellow Strongman

Tom-no kids-personal statement made by Warpath


Warpath-Need that paycheck, envisioned my family dying today just to get 255 up once, then asked myself if I have the balls to stop it and got another rep. Tryed for a third with all my hate and came so close.... I am losing my touch with reality in the gym and in life, I need more power cause there are people who depend on me....
Click to expand...

If you need more power you will find it. On a side note had wendy's chilli just for you last night. Now I have air power ;)

Cheers,
Scotsman
 
Rack Deadz 15", 135x5,225x5, 315x5, 405x5PR reps , 495x5PR Reps. Felt real good on the deadz today lockout is getting much stronger and form is improving. Lockout was fast and strong today
DL 275x10-real easy, bar was just flying up
Pause GM's 135x6, 185x6,205x6, 225x6 Pr weight on pause- very low with 1sec pause

Box squat 7x3 with 185225-speed was unbelievable, finally got in the groove. I will slowly up the weight on this one.
Breathing squats 2x20 with 205-real test of conditioning and will

Cable rows 3x8 with 110lbs-easy but working on scapular retractors

EZ-Speed curls 35x10, 45x10, 50x10 with 10/side-basically pause at bottom and flex elbow all the way to top in less than a second.

Thanks Scotsman and Beast
 
Lord_Suston said:
Rack Deadz 15", 135x5,225x5, 315x5, 405x5PR reps , 495x5PR Reps. Felt real good on the deadz today lockout is getting much stronger and form is improving. Lockout was fast and strong today
DL 275x10-real easy, bar was just flying up
Pause GM's 135x6, 185x6,205x6, 225x6 Pr weight on pause- very low with 1sec pause

Box squat 7x3 with 185225-speed was unbelievable, finally got in the groove. I will slowly up the weight on this one.
Breathing squats 2x20 with 205-real test of conditioning and will

Cable rows 3x8 with 110lbs-easy but working on scapular retractors

EZ-Speed curls 35x10, 45x10, 50x10 with 10/side-basically pause at bottom and flex elbow all the way to top in less than a second.

Thanks Scotsman and Beast
Click to expand...

wow... TWO sets of 20-reppers in 1 workout? amazing
 
INcline bench 135x5, 205x3, 255x3-easy, 285x3-spooter barely touched bar on last one and the let go :rolleyes: so I will count it.

Strict Incline Bench-full pause at bottom-210x10-up 5lbs in weight and two reps

Flat Pause bench 135x6, 200x6,220x6,240x6 PR weight

Speed Military 7x3 with 115-very fast today

Plate Toss 2x15 with 35lb plate-Not bad
Incline cable flies 1x8 with 60, 1x8 with 65-PR weight

Overhead rope ext ,36x10,48x10,60x10,72x10

Flat bench: 135x3, 225x3,275x3,300x3-weight felt easy even after all that work, trying to up max weight load my body can take while tired
 
Lord_Suston said:
INcline bench 135x5, 205x3, 255x3-easy, 285x3-spooter barely touched bar on last one and the let go :rolleyes: so I will count it.

Strict Incline Bench-full pause at bottom-210x10-up 5lbs in weight and two reps

Flat Pause bench 135x6, 200x6,220x6,240x6 PR weight

Speed Military 7x3 with 115-very fast today

Plate Toss 2x15 with 35lb plate-Not bad
Incline cable flies 1x8 with 60, 1x8 with 65-PR weight

Overhead rope ext ,36x10,48x10,60x10,72x10

Flat bench: 135x3, 225x3,275x3,300x3-weight felt easy even after all that work, trying to up max weight load my body can take while tired
Click to expand...


Awesome brother!! Congrats on the PR! Keep it up!!
 
hate is very powerful, if you can direct it... I find trying to focus life-drama into a set ends up with me losing my focus so I try to leave that shit outside the gym.

you're going strong, congrats on the PRs
 
Tweakle said:
hate is very powerful, if you can direct it... I find trying to focus life-drama into a set ends up with me losing my focus so I try to leave that shit outside the gym.

you're going strong, congrats on the PRs
Click to expand...

i try to build sort of a quiet rage within..otherwise i lose that mind muscle connection and forget why i was lifting the weight in the first place..
 
I have a natural rage inside myself but I usually need something to provoke it. I have two mind sets while training.
A) Thoughts of nothingness where I can't even focus on anything but the weight moving, no rage, no hate,no joy but just simply a dissasociated feeling of happiness. I lift and there is almost no words to describe it, kind of like watching lighting. Fascinating and mind consuming but no real thoughts, just absorbing what it is...

or

B) Rage- unbridle hatred for others and everything around me. The it gets twisted, I start to relish in the pain, testing myself to see if I can truly rise above what hate so much. To punish myself to see what is truly in me, and to set myself free of limits and self imposed barriers....
 
Squats- Parallel w/belt-135x5,225x5,315x3,405x3, 455xmiss, 455x1, 475x1 PR weight -455 first time with no spotter
Box squat 2x10 with 225-felt really smooth
Front Squat- 118x5, 225x8, 255x6 or 8reps-lost count-PR weight
GHR 2x10 with miniband assistance (less choke then last week-PR weight, BWx6Pr weight
Speed Stair pull-6x3 with 265 PR weight- a lot of height

Events

Yoke 310x100', 490x100', 490x100', 530x50', 590x50' PR No drops, 630x25' Pr weight

Zercher walk- 310x50', 410x50', 490x125'-2 runs Pr weight

Medley: Sled 50' then tire 50' . Sled+505lbs + 8 Flips of Tire. 2nd round Sled+360 (no handles) + 8Flips. I only did the second one cause Bigbadone was doing one, so I had to step up to the plate. I think a pr on tire flips for speed

I hurt all over :)
 
Last edited:
Lord_Suston said:
Squats- Parallel w/belt-135x5,225x5,315x3,405x3, 455xmiss, 455x1, 475x1 PR weight -455 first time with no spotter
Front Squat- 118x5, 225x8, 255x6 or 8reps-lost count-PR weight
GHR 2x10 with miniband assistance (less choke then last week-PR weight, BWx6Pr weight
Speed Stair pull-6x3 with 265 PR weight- a lot of height

Events

Yoke 310x100', 490x100', 490x100', 530x50', 590x50' PR No drops, 630x25' Pr weight

Zercher walk- 310x50', 410x50', 490x125'-2 runs Pr weight

Medley: Sled 50' then tire 50' . Sled+505lbs + 8 Flips of Tire. 2nd round Sled+360 (no handles) + 8Flips. I only did the second one cause Bigbadone was doing one, so I had to step up to the plate. I think a pr on tire flips for speed

I hurt all over :)
Click to expand...



Awesome day brother!! Fucking strong! Nice how you failied that 455, got pissed and hit 475 on the squats. Crazy zercher walks too! Awesome shit!! Keep it up!
 
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