Journal of Pain-Round one

[Lord_Suston]

Friday 6/4/ Pain date with a log

Flat bench (135,205)x5-warm-up sets. 250x5, 255x5, 260x5, 265x5, 270x5-all sets were easy and rest times were real quick.

Clean and Jerk 135x3, 155x3, 175x3, 185x3, 195x3-very easy, I was working on dipping under the bar to catch it at a lower point. I got stuck doing 255 before, basically if I dip about an inch or two I would've had it easily for reps but I hadn't practiced it, now I am gonna.

Log Press with mini-band 115x5, 135x5, 155x5, 165x5-those fucking bands made that shit feel heavy as hell mid-point of the lift to lockout. SO ither you need to bring a hell of a leg drive or have a powerful lockout, I will master these because they will make me strong as shit.

Log press no bands-165x5, 185x5, 195x5-much easier than with bands, speed was much faster as well.

Flat Pause bench-2x8reps with 200lbs

Incline bench-2x8,7reps with 200lbs

Barbell curl-50x8, 60x8, 70x8, 80x8-very strict form with no elbow or shoulder swing.

A solid day after all, brought gatorade to help during session, felt much better. Last night had a suhi-sashimi boat for two for dinner and a nice cigar with a 2 Bud Lights for dessert. Woke up sore as hell

 

[ChinkNasty]

yo suston, I was just wondering how big your legs were? (circumference-wise) you squat a shitload for your bw...

CN

 

[WalkingBeast]

Awesome lifts!! That clean and jerk is impressive! Youll kill 255!! Keep it up!!

 

[Lord_Suston]

yo suston, I was just wondering how big your legs were? (circumference-wise) you squat a shitload for your bw...

CN

I think they are roughly 26' and I got a 32-33inch waist

 

[Lord_Suston]

Insanity Sunday

Squat w/buffalor bar: (145x5,235x5)=warm-ups. 325x5, 335x5, 345x5, 355x5, 365x5 all reps were done past parallel, mush easier on this week and depth was much lower-up 10lbs

Box squat: 225x10 315x10-PR-5reps, 365x6-50lbs PR and 5Reps, 405x2-90lbs PRx2reps, 315x8reps. Thanks to NYTC's very own Bigbadone we had a battle on the box today

GHR-purple band assistance: 3x10BW+15lbs done nice and slow with pause at the bottom, I am f*cking gimping around today from these

Events
Yoke 310x100', 410x100', 450x100'-fast with much better form. This will be an event I will be working on all the time

Farmers: 200x200' turn at 100'-with 5sec hold at end, 195x175' turn at 50'-grip failed, 215x100' straight-away real fast. Getting much better overall on grip.

Zercher walk 100' to Sled drag Medley 100'
310lbs Zercher then 435lbs sledx1, 370lbs Zercher then 435sled, 370lbs Zercher and then 280sled. These suck, not only do your hip get shot from the zercher walk you quads take a beating on the drag.

Harness pull: 4x150'-real fast today-kept low and using a lot of arm and calf drive. Didn't slow down at all to catch breathe, just kept on plowing through

Stone load: a bunch with a little tacky, real hard to do with as much volume as we did today but still got the job done

 

[Scotsman]

Looking really good LS. Can't wait to see the results from your next comp.

Cheers,
Scotsman

 

[Lord_Suston]

Military press 135x5=warm-up, 165x5, 170x5, 175x5, 180x5, 185x5-slight arch on last set but easy lockouts, bar touching clavicles on each rep-up 5lbs.

Pause OHP-115lbs for 2x8-speed was real fast, very easy today-up 5lbs.

1-Arm snatches-60lbs 2x5pulls with each arm, nice and smooth-up 5lbs.

CG bench-195lbs for 3x8-brought bar a little lower and weight seemed much easier-up 10lbs

Pushdowns on LAT machine-50x10, 60x10, 70x10-very light-up 5lbs

Overhead ext on LAT machine-50x10, 60x10, 70x10-weight was light but last few reps on last set were tough-up5lbs.

It was real hot today so I am gonna do cardio in the pool, either light swimming or water running, PR on getting a job today

 

[Lord_Suston]

Royal Treatment

Not a great day, after having a few too many cocktails last night and not drinking enough water I decided to hit the gym before it gets really hot. Of course I didn't make it to the gym untill 11:30 and it is already 80-90's with no AC, just a lousy fan. I got the nice hard liqour sweats and motivatiuon was not great, but I reminded myself the two guys who beat me only beat me by 1pt and.5pt respectively, so I got kinda pissed thinking about it.

Deadlifts (135x5, 225x5, 315x5)-warm-ups. 385x4, 395x4, 405x4, 415x4, 425x4 these were not as fast as usal but the lockout was strong and form felt much better today with no shoes on. Posterior chain is still tight and a little sore from sunday-up 10lbs.

Seated Rows-130x8, 140x8, 150x8. Endurance was down but still made every set easily with full pause when bar touched abs-up 10lbs.

CG Pulldowns (underhand grip)-130x10, 140x10, 150x10. Felt reall good on these real powerful and fast-up 10lbs.

Breathing squats: 235lbs 2 sets of 20reps. Now I ws really dreading this fucking excercises and almost skipped them today but I was thinking how the fuck can I go home and be happy with myself, got 14reps straight on first set and 10reps on 2nd set, and then just pushed out reps until I got 20 for each set-up15lbs.

Shrugs- 225x12, 245x12, 265x12 285x12,-grip held nicely, using mixed grip and alternating hands per set-up20lbs.

I feel like shit right now and I'm gonna go home and eat all day and rest by the pool. Got to do calves and cardio tonight, fucking shit....

 

[ChinkNasty]

yo, don't feel bad about yourself...

Sometimes when I reflect back on all the beer I drink I feel ashamed. Then I look into the glass and think about the workers in the brewery and all of their hopes and dreams. If I didn't drink this beer, they might be out of work and their dreams would be shattered. Then I say to myself, 'It is better that I drink this beer and let their dreams come true than to be selfish and worry about my liver.'
--Jack Handey

you drank like any man would (and should) and went in there slightly hungover and still beat the fuck out of the weights...good job bro

rock on,
CN

 

[WalkingBeast]

Re: Royal Treatment

Not a great day, after having a few too many cocktails last night and not drinking enough water I decided to hit the gym before it gets really hot. Of course I didn't make it to the gym untill 11:30 and it is already 80-90's with no AC, just a lousy fan. I got the nice hard liqour sweats and motivatiuon was not great, but I reminded myself the two guys who beat me only beat me by 1pt and.5pt respectively, so I got kinda pissed thinking about it.

Deadlifts (135x5, 225x5, 315x5)-warm-ups. 385x4, 395x4, 405x4, 415x4, 425x4 these were not as fast as usal but the lockout was strong and form felt much better today with no shoes on. Posterior chain is still tight and a little sore from sunday-up 10lbs.

Seated Rows-130x8, 140x8, 150x8. Endurance was down but still made every set easily with full pause when bar touched abs-up 10lbs.

CG Pulldowns (underhand grip)-130x10, 140x10, 150x10. Felt reall good on these real powerful and fast-up 10lbs.

Breathing squats: 235lbs 2 sets of 20reps. Now I ws really dreading this fucking excercises and almost skipped them today but I was thinking how the fuck can I go home and be happy with myself, got 14reps straight on first set and 10reps on 2nd set, and then just pushed out reps until I got 20 for each set-up15lbs.

Shrugs- 225x12, 245x12, 265x12 285x12,-grip held nicely, using mixed grip and alternating hands per set-up20lbs.

I feel like shit right now and I'm gonna go home and eat all day and rest by the pool. Got to do calves and cardio tonight, fucking shit....

Dedicated as always brother!! Theres no stopping you!! Keep that shit up brother!! You are an inspiration!