Legs and traps got raped.....

[Lord_Suston]

Still getting over the Bluegrass Blues . So I decided it would be a good day to squat and throw in some solid accessory moves, shit I can barely move today cause of it.


Squats-Raw past parallel by about 4-6" 135x8, 225x6, 315x4, 335x4, 355x4, 375x4(this one was tough, not enough rest time) I put the bar a little lower than normal and it felt good, kept my arch the whole time and felt a lot of stress on my glutes and hips.

Hack squats 220x10, 220x10 feet placed low so I could work my quads, talk about burn but it got the job done.

Gm's still new to these, I actually kinda squat down then bend forward, no other way to balance myself, kept good arch and about parallel to the floor with my back. 185 3x6. Talk about stretch in hams and glutes, gonna hurt to sit down

SLDL nice and easy sets 225 2x10 off a platform with snatch grip

here is where I blame CoolColJ and BFold. Snatches 135 2x5 to genrate that much force to go all the way and handle it sucked. my traps and mid back are screaming

leg ext 120 2x10and leg curls 100 2x10 plus some calves seated 115x10, 140x10,165x10

not a bad workout I hope for the Strongman I do I get faster and stronger

 

[louden_swain]

LS,

You are certainly a powerhouse! A 375lbs below parallel squats isn't a joke! Overall, great workout!

 

[PancakeFiend]

Good workout, you're a strong fellow, wish you well on your strongman training

 

[t3c]

nice man thats some heavy weights on everything, my hams are so fried from wednesdays workout its disgusting

are you comming down next week?

 

[spatts]

Yep, yep. You're a badass. Feel the burn, baby! lol

 

[Lord_Suston]

LS,

You are certainly a powerhouse! A 375lbs below parallel squats isn't a joke! Overall, great workout!

Thanks man, but to be honest I was so humbled by the mid-heavy-superheavy weights I want my squat up to mid 500's below parallel before I will be happy.

Thanks Pancake: strongman is really addicting All I can think about is when am I going to compete again

 

[Exodus]

Thanks Pancake: strongman is really addicting All I can think about is when am I going to compete again

so did you decide to do national's............. you should.

solid workout.......... i know what you mean about taking a beating. i feel like im dying and all did was speed days.......lol

X

 

[Lord_Suston]

nice man thats some heavy weights on everything, my hams are so fried from wednesdays workout its disgusting

are you comming down next week?

I think next weekend I will be coming down. hey give me a call later on tonight or tomorrow I got some ideads for equipment and excercises for event day.

Thanks Spatts, gonna be hard to use the potty, thank god I can pee standing up. Thanks for the bar placement tip

 

[t3c]

Pm me your number again

I have no ideas for events so its good you do lol

I think this week i'll be setting a farmers PR, and maybe some type of keg load, then some sprints. Keeping it pretty easy

 

[IronLion]

Hey at least the culprit did't use a thick bar when he was raping you on the snatch.....

nice work though.......and i trust your post workout was swainariffic

 

[Lord_Suston]

Hey at least the culprit did't use a thick bar when he was raping you on the snatch.....

nice work though.......and i trust your post workout was swainariffic

No one use a thick bar thanks god... I can't swain to much man I still have to compete under 200, although the more I think about it I might be better off at 225.

Exodus I don't think I am going to go to nationals, there a few competitions up here in NY I am gonna do to get some practice. To put it bluntly I don't want to go out there and get my ass kicked, I need more experience on the vents.

 

[kingc_79]

congrats man..thats hella weight..especially on below parallel squats. keep it up man. ur a machine.

u decided on nationals yet?

 

[Exodus]

Exodus I don't think I am going to go to nationals, there a few competitions up here in NY I am gonna do to get some practice. To put it bluntly I don't want to go out there and get my ass kicked, I need more experience on the vents.

i agree you do need more practice, but brutha i disagree with you on getting your ass kicked. you are a natural.

X

 

[t3c]

I say you go to the one up state get some more contests in, then you go to nationals

BRO, even if you get dead last at nationals...you WENT to nationals. Thats more than alot of people who have been competing for a while can say

 

[Lord_Suston]

congrats man..thats hella weight..especially on below parallel squats. keep it up man. ur a machine.

u decided on nationals yet?

still not sure yet, if I do good at poughkeepsie then I might. I really need more speed and explosive power

 

[kingc_79]

still not sure yet, if I do good at poughkeepsie then I might. I really need more speed and explosive power

i can understand ya wanting to get more experience first but truthfully i think you'd do great at nationals....you went against some great 200lbers at clints and to come in that close to brad pitt....i wouldnt worry bout lookin bad out there if i were you.

 

[blinddeafmute]

Good thing you didnt say your glutes got raped. Had me worried there for a minute.

Dont be embarassed to compete man. Those #'s arent anything to complain about. Your squat is more than double what mine is.

I wouldnt waste a chance on a comp just because you arent comfortable with doing the events. Granted that the more you practice those events, the more you will get the technique down, but dont waste an opportunity. I say go for it!

 

[Scotsman]

Great work on the lifts LS. Also you can probably learn more finishing dead last at nationals than winning in a no name contest. Getting to be around top level athletes is the best teacher you can have. Now don't get me wrong you should still win those little contests.

Cheers,
Scotsman

 

[b fold the truth]

Solid workout man...wait till you see what you do next week when your body is fully recovered.

As far as Nationals go...remember that the BEST go. You will learn more from going to a big contest, seeing about 100 competitors (the best also) compete. Talking to them, watching them, etc... You learn at the big shows...not the small NY ones...

In this case...the difference between Nationals and a small NY show is about $200 and a TON of learning...

B True

 

[Lord_Suston]

hmmm, guess I might go now since learning would be the best part. That's what I need, practice and knowledge. If the funds are there then I will go, thanks everyone

 

[kingc_79]

b's right. he made me see the same thing when i was wanting to do a small missouri comp in spring. i can go to boston for lil more money and learn a hellova lot more. get the crap kicked outta me but ill learn alot

 

[Lord_Suston]

True that, I have so much to practice now that I keep looking at the videos.

Viking=leg drive
Conan wheel=speed
Medley= duck walk and yoke speed
Hercules hold= more grip work
Stones=sitting back and learning how to shoot my hips

 

[kingc_79]

True that, I have so much to practice now that I keep looking at the videos.

Viking=leg drive
Conan wheel=speed
Medley= duck walk and yoke speed
Hercules hold= more grip work
Stones=sitting back and learning how to shoot my hips

always room to improve but your grip is crazy strong already

 

[Lord_Suston]

thanks but I didn't place first in one event at all. I want to win not just be there learning. To be honest it looks like Pitt is the man to beat, so to beat him I have to be twice as good. He's strong, fast, and has a wicked pain tolerance, that what I need to win

 

[b fold the truth]

Nationals:

Viking Press: 225, double dip/jerk allowed
Hercules Hold: 245 each hand (not sure about fixed or rolling handles)
Power Stairs: Three 330 pound implements up 5 steps each, 16" steps
Conan's Wheel: 550 for distance
Atlas Stones: 6 stones, 200-330, all 42" platforms (new change in rule)

B True

 

[Lord_Suston]

so how do you think i shoud train for this??? I mean besides living at your place...

 

[b fold the truth]

so how do you think i shoud train for this??? I mean besides living at your place...

Viking: You need stronger leg drive, work on double dipping/jerking, use a straight bar, etc... The grip will be palms facing and I was told that it was heavy off the shoulders and VERY light on the lockout. Strong triceps and leg drive!!!

Hercules Hold: Keep working grip.

Power Stairs: I'm not really sure. High pulls from the rack possibly. Three sets of 5 with 2-5 seconds rest between each set.

Conan's Wheel: You need strong hips, lower back, and hamstrings. Box Squats, stiff leggs, good mornings, etc... I had a buddy of mine who told me what he did in the gym to get stronger at the Conan's Wheel...I'll see if I can dig that up for you.

Atlas Stones: Hmmm..well...ummm...

B True

 

[t3c]

lets make atlas stones suston lol

i'm serious

 

[Lord_Suston]

you know what My uncle was a mason, maybe he can help.

BFold great idea on the rack deadshow many inches off the floor should I do it at?

I'll keep working the grip, and learn to use leg drive today on the push press I figure another 4' might help since I dipped only 4 inches at max.

I was under the conan wheel for about 57sec, I think i need more speed, lol

 

[Cuthbert]

For the power stairs, one of my training partners uses the crossover machine... use the attachment on the bottom setting of the machine as the power stairs handle... if that makes sense.

Cuthbert

 

[Cuthbert]

lets make atlas stones suston lol

i'm serious

Let me know when you guys do this... I may be around


Cuthbert

 

[t3c]

can't he just use the duck walk impliment and take it up a few stairs?

 

[b fold the truth]

you know what My uncle was a mason, maybe he can help.

BFold great idea on the rack deadshow many inches off the floor should I do it at?

I'll keep working the grip, and learn to use leg drive today on the push press I figure another 4' might help since I dipped only 4 inches at max.

I was under the conan wheel for about 57sec, I think i need more speed, lol

I'd pull from the knees or slightly below...I'll check my implement. The thing is that the bottom of the powerstairs MUST go at least 16" high...probably 18-19" to clear the step.

Can you jerk/double dip on weights? Like what Nefi did on the OHP?

B True

 

[t3c]

why dont we set a date...rent stone molds and do them all

maybe make a couple of sets? hmmm but they take a while to dry

i know my neighbor can get us everything we need (cement, sand, whatever) for free or very cheap if i ask him

 

[Corey2007]

Me and kingc_79 made stones...Hes seeling them too. They are smooth!

 

[PolishHammer1977]

I wanna come too

 

[Lord_Suston]

working on the press and the grip. think I am gonna be doing a lot of sumo deads and static hold.