Please Scroll Down to See Forums Below Iron for life
New member
suston is alex, good job bro very inspiring
Journal of Pain-Round one
- Thread starter Lord_Suston
- Start date
Lord_Suston
New member
CN-thanks man, I am feeling it today though,lol. Can't wait untill tomorrow, I have a feeling its gonna be a sick a day...
Beast-thanks, you wanna race to 600 on DL???lol....
Iron-thanks Alex you should come around some more when you heal up
Beast-thanks, you wanna race to 600 on DL???lol....
Iron-thanks Alex you should come around some more when you heal up
Lord_Suston
New member
Flat bench (135,205)x5-warm-up sets. 255x5, 260x5, 265x5, 270x5, 275x5-Real easy today, almost a joke I must admit-up5lbs.
Incline bench 2x8 with 205-easy with bar touching chest on each rep-up5lbs.
Log Press with mini-band 115x5, 135x5, 155x5, 175x3-PR weight-I hate the fucking bands, starting to use a lot of leg drive on these. My speed is increasing but T3C had to choke the bands a little so tension was real hard.
Log press no bands-155x3, 175x3, 195x3, 215x2-almost had 3, ahhhhh son of a bitch, I was tired from the band but felt real good overall. My pressing is going well and the cleans were easy.
Flat Pause bench-2x8reps with 205lbs, very easy with full pauses-up 5lbs
Barbell curls-55, 65x8, 75x8, 85x8-strict form
some ab work, very solid day
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
Incline bench 2x8 with 205-easy with bar touching chest on each rep-up5lbs.
Log Press with mini-band 115x5, 135x5, 155x5, 175x3-PR weight-I hate the fucking bands, starting to use a lot of leg drive on these. My speed is increasing but T3C had to choke the bands a little so tension was real hard.
Log press no bands-155x3, 175x3, 195x3, 215x2-almost had 3, ahhhhh son of a bitch, I was tired from the band but felt real good overall. My pressing is going well and the cleans were easy.
Flat Pause bench-2x8reps with 205lbs, very easy with full pauses-up 5lbs
Barbell curls-55, 65x8, 75x8, 85x8-strict form
some ab work, very solid day
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
Lord_Suston
New member
SIck weekend PR's everywhere
Saturday, pr's on fish I caught 3 fishes, couldn't even eat one of those fuckers due to that they were not in season
SUnday
Squat with buffalo bar: (155x5, 245x5)-warm-ups. 335x5, 345x5, 355x5, 365x5, 375x5-all weight was fairly easy but on fourth set I almost lost 4th rep, didn't sit back enough and tipped slightly forward.
Squat normal bar 405x2, 470x1 deep.
Box squat with Green Bands. 225x8, 275x8, 315x6. No bands 365x3 fucking hips were shot. PR on the band tension, thinking it was about 100-130lbs of tension at the top of the lift.
GHR's- Purple band +25lb plate 3x10, slow cadence and slight pause at bottom of lift.
Events
Thick handle farmers. 100's x100', 190x50' 2 runs-these fucked up my grip cause I gripped them like normal farmers, 2" diamter is no fucking joke.
Normal farmers. 165x100', 215x100'-real hard.
Tire drag 2x35'-very difficult much different than sled dragging most of the stress was put on the upper back.
Sled drag 8plate 3x100'-very easy today.
Stone load 220x8 load altogether I think 4 were shoulder loads.
Called it a day, weren't really organized but porductive alotgether.
Saturday, pr's on fish I caught 3 fishes, couldn't even eat one of those fuckers due to that they were not in season
SUnday
Squat with buffalo bar: (155x5, 245x5)-warm-ups. 335x5, 345x5, 355x5, 365x5, 375x5-all weight was fairly easy but on fourth set I almost lost 4th rep, didn't sit back enough and tipped slightly forward.
Squat normal bar 405x2, 470x1 deep.
Box squat with Green Bands. 225x8, 275x8, 315x6. No bands 365x3 fucking hips were shot. PR on the band tension, thinking it was about 100-130lbs of tension at the top of the lift.
GHR's- Purple band +25lb plate 3x10, slow cadence and slight pause at bottom of lift.
Events
Thick handle farmers. 100's x100', 190x50' 2 runs-these fucked up my grip cause I gripped them like normal farmers, 2" diamter is no fucking joke.
Normal farmers. 165x100', 215x100'-real hard.
Tire drag 2x35'-very difficult much different than sled dragging most of the stress was put on the upper back.
Sled drag 8plate 3x100'-very easy today.
Stone load 220x8 load altogether I think 4 were shoulder loads.
Called it a day, weren't really organized but porductive alotgether.
Lord_Suston
New member
Good day today, switch a few things around to help overall developement and strength.
Pause OHP: 95x8-slow cadence, 5x5 with 135 with static hold at lockout and big pause at clavicles. I was really suprise how much these really kicked my ass, by pausing I work the shoulder girdle and RC muscles I felt a nasty burn, and a strong contraction to keep my body as straight as possible, bar slightly behind my head.
Machine military: 100lbs 2x10. VEry easy but I like the way the machine is set-up since the weight gets heavier toward lockout, working on speed and conditioning for high reps if next contest has it.
CG bench- 3x8 with 205. seemed real good since I started each lift by taking a little extra time setting up with a tight scapular set-up.
Pushdowns on LAT machine-55x10, 65x10, 75x10.
Overhead ext on LAT machine-55x10, 65x10, 75x10.
Some light rear flyes but shoulders were shot, I like this new shoulder routine
Pause OHP: 95x8-slow cadence, 5x5 with 135 with static hold at lockout and big pause at clavicles. I was really suprise how much these really kicked my ass, by pausing I work the shoulder girdle and RC muscles I felt a nasty burn, and a strong contraction to keep my body as straight as possible, bar slightly behind my head.
Machine military: 100lbs 2x10. VEry easy but I like the way the machine is set-up since the weight gets heavier toward lockout, working on speed and conditioning for high reps if next contest has it.
CG bench- 3x8 with 205. seemed real good since I started each lift by taking a little extra time setting up with a tight scapular set-up.
Pushdowns on LAT machine-55x10, 65x10, 75x10.
Overhead ext on LAT machine-55x10, 65x10, 75x10.
Some light rear flyes but shoulders were shot, I like this new shoulder routine
Lord_Suston
New member
Thanks man, I always have to someone to compete against and it seems you and beast are the two I am in a friendly war with,lol.... I am trying to get solid around 195 and increase my strength numbers. We'll see how thing work out
AminoJones
New member
great journal. Maybe I'll start one too, although my numbers are not as impressive.
keep up the good work
keep up the good work
Lord_Suston
New member
Deadlifts (135x5, 225x5, 315x5)-warm-ups. 395x4, 405x4, 415x4, 425x4,435x4-some fucker actually asked if I could lower the bar slower so it wouldn't make so much noise. God damn old people, weight on the other hand was real easy-up 10lbs.
Seated Rows-140x8, 150x8, 160x8. Felt real light today,with full pause when bar touched abs-up 10lbs.
Snatch Grip DL's-2x8reps with 235. Used the 35's instead of 45 to get extra ROM, huge stretch on hamstrings and destroyed my upper back, tight arch though.
CG Pulldowns (underhand grip)-140x10, 150x10, 160x10. Felt real tired on these, the weight felt light-up 10lbs.
Shrugs-265x12 285x12,-grip held nicely, using mixed grip and alternating hands per set-up20lbs traps were shot from DL's
No breathing squats tonight, just did medium sprints, 8x30yards forward and 4x30m backwards. I will add more sprints in and may through in breathing squat but not sure as of right now
Seated Rows-140x8, 150x8, 160x8. Felt real light today,with full pause when bar touched abs-up 10lbs.
Snatch Grip DL's-2x8reps with 235. Used the 35's instead of 45 to get extra ROM, huge stretch on hamstrings and destroyed my upper back, tight arch though.
CG Pulldowns (underhand grip)-140x10, 150x10, 160x10. Felt real tired on these, the weight felt light-up 10lbs.
Shrugs-265x12 285x12,-grip held nicely, using mixed grip and alternating hands per set-up20lbs traps were shot from DL's
No breathing squats tonight, just did medium sprints, 8x30yards forward and 4x30m backwards. I will add more sprints in and may through in breathing squat but not sure as of right now
Lord_Suston
New member
Cute day for BigBadOne
--------------------------------------------------------------------------------
Flat bench (135,225)x5-warm-up sets. 260x5, 265x5, 270x5, 275x5, 280x5-All of the weight seemed real light today, rest time were about 45-60sec as well, easy lockouts-up 5lbs.
Incline Bench 2x8 with 210-Hands slightly wider, very easy felt real stable-up 5lbs.
Log Press 165x3, 185x1, 205x1, 225x1-PR, 245x2misses (so close on these). Clean was much easier today and the weight wasn't that bad just need to get some more leg drive.
Log press Volume-165x8, 175x8, 185x8-felt fast and good
Flat Pause bench-2x8reps with 215lbs-up10lbs.
Barbell curl-60x8, 70x8, 80x8, 90x8-strict form-up5lbs.
Some ab work-rough day cause the heat and because I haven't slept well. No matter gotta get stronger.....
--------------------------------------------------------------------------------
Flat bench (135,225)x5-warm-up sets. 260x5, 265x5, 270x5, 275x5, 280x5-All of the weight seemed real light today, rest time were about 45-60sec as well, easy lockouts-up 5lbs.
Incline Bench 2x8 with 210-Hands slightly wider, very easy felt real stable-up 5lbs.
Log Press 165x3, 185x1, 205x1, 225x1-PR, 245x2misses (so close on these). Clean was much easier today and the weight wasn't that bad just need to get some more leg drive.
Log press Volume-165x8, 175x8, 185x8-felt fast and good
Flat Pause bench-2x8reps with 215lbs-up10lbs.
Barbell curl-60x8, 70x8, 80x8, 90x8-strict form-up5lbs.
Some ab work-rough day cause the heat and because I haven't slept well. No matter gotta get stronger.....
Similar threads
