Training Log

[Smurfy]

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

Awesome!

 

[Scotsman]

Re: 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

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

 

[Lord_Suston]

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

 

[Lord_Suston]

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 I really don't know why I benched heavy after all that work but for some reason I didn't feel tired

 

[guldukat]

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

 

[Lord_Suston]

Thanks Guldukat- how you been man??? How the training going???

 

[KillahBee]

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

I'll take care of it for you . Great friggin work Suston.

 

[guldukat]

Thanks Guldukat- how you been man??? How the training going???

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!

 

[Lord_Suston]

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

 

[Warpath]

Suston, you have to train through the pain because you need a paycheck, you have kids to feed.