Training Log

[Lord_Suston]

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 . 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

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 . 2 lbs of pork,beef,chicken and fish and a three hour nap made me feel just right

 

[Scotsman]

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

 

[Lord_Suston]

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 in the rack today. comp in 8 days

 

[Lord_Suston]

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

 

[Scotsman]

Re: 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

In the immortal words of Eric Cartman "KICK ASS"

Cheers,
Scotsman

 

[Lord_Suston]

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

 

[Smurfy]

Good luck Sust. Your training looks damn solid.

 

[Lord_Suston]

Good luck Sust. Your training looks damn solid.

Thank you, I did well in my comp 2nd place

 

[Lord_Suston]

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

 

[Lord_Suston]

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.