Training Log

[Lord_Suston]

Here is a few vids, Tom the Xterra is a SUV, but we had a few hundred pounds of weight in the trunk, lol

http://www.athernigy.com/len/GOTHIC/jeramiah crazymedley.WMV

http://www.athernigy.com/len/GOTHIC/jeramiah longpull.WMV

http://www.athernigy.com/len/GOTHIC/jeramiah,conans,sick pr,,,god bless em...WMV

 

[zxe003]

geezus christ...you're training fuckin hard bro! You'll be pullin trains in no time! I gotta try some of that stuff. It's probably a fuckin rush isn't it?!

 

[Lord_Suston]

5/11 ME Delt De chest

Had an okay day today.

Pushpress 135x5, 185x5, 215x8-Pr reps, 225x6-felt fast on these

OHP strict 2x10 with 135

Pause neutral DB press-45x6, 55x6, 55x6

Speed bench 7x3-with 190. Elbow was hurting on this one

Pause Incline Bench 195x8, 200x6-just couldn't get into the groove today

Modified face-pulls: 115lbs 3x15

Dips BWx10, 40lbsx10

Hang Snatches 95x5, 95x5-bar was above the knee

A few thing to note, I can't do push press for a while since the are really bothering my elbow due to lockout speed, same with flat speed bench. I will think of something to modify my program soon

 

[Scotsman]

Just take it easy on the elbows for a while. Mine give me trouble from time to time just a side effect of lifting hard. Those vids looked awesome I liked the punisher shirt. Of course it looked like the only one you were punishing was yourself.

Cheers,
Scotsman

 

[Lord_Suston]

Modified Routine

Had a good day, real quick in the gym 50min in and out. No speed work so my joint can rest and no max effort

Deadlift (135x5, 225x5, 315x5)-warm-ups, 365x4, 375x4, 385x4, 395x4, 405x4 for my working sets. They all were pretty easy with good speed and lockout.

Platform DL 4" 2x8 with 295-odd motion since arms were wider than usual to clear my ankles. Glutes and Hams took a beating to get the motion perfect, felt good though.

Cable Rows-110x8, 120x8, 130x8. All were done with no back movement and full squeeze and hold when bar was touching chest.

CG Supinated Pull-downs-11platesx10, 12platesx10, 13platesx10-not sure how much the plate weigh either 10lbs or 15lbs. Full Rom with bar touching chest before rep counted.

Calf raises-90x15, 110x15, 130x15, 150x15-real slow and controlled

Decline Crunches Needsize style: 3x5 with BW, 1x5 with 5lbs, 1x5 with 10lbs. Counted 5 full sec before crunching to top and weight was held behind my neck.

Feel really good not to be killing myself with weight in the gym for a little bit. Next comp is the 22nd so I am gonna relax for a bit and go there and unleash the Fury!!!

 

[Lord_Suston]

Chest/Bis 5/14

Flat bench (135x8, 205x8)-warm-ups. 245x5, 250x5, 255x5, 260x5, 265x5-all sets were easy but tris were getting fatigued a little from the small rest time 45-60sec, will use a little more time between sets next time.

Flat Pause Bench 145x8-wu, 195lbs-2x8 very easy with full second pause

Incline bench 145x8-wu, 195lbs-2x8 easy

Slight Incline flyes 2x10 with 40lbs-easy

Barbell curl 65x8, 70x8, 75x8-all done with strict form drag-style.

Ez curl (counting weight without bar) 20lbsx10, 25x10, 30x10-easy

Elbow and bicept tendon feel good today, no pain cause of the slower cadence. weight were really easy and steady incremental progression will occur due to all reps being hit with good form.

 

[Lord_Suston]

Chest/Bis 5/14

Flat bench (135x8, 205x8)-warm-ups. 245x5, 250x5, 255x5, 260x5, 265x5-all sets were easy but tris were getting fatigued a little from the small rest time 45-60sec, will use a little more time between sets next time.

Flat Pause Bench 145x8-wu, 195lbs-2x8 very easy with full second pause

Incline bench 145x8-wu, 195lbs-2x8 easy

Slight Incline flyes 2x10 with 40lbs-easy

Barbell curl 65x8, 70x8, 75x8-all done with strict form drag-style.

Ez curl (counting weight without bar) 20lbsx10, 25x10, 30x10-easy

One-arm snatches-55lbs 3x5 each arm with 2sec hold at full standing lockout

Elbow and bicept tendon feel good today, no pain cause of the slower cadence. weight were really easy and steady incremental progression will occur due to all reps being hit with good form.

 

[WalkingBeast]

Awesome workouts as always!! Keep it up brother!!

 

[Lord_Suston]

Thansk Beast I weighed in at a lean 197- some lady comment how my back was disgusting looking cause all the muscle I had near my spine, bwahahahaha.

That speed bench and pause benches help my bench become real fast off my ches.

Sooner or late I am gonna bench more than you.....

 

[WalkingBeast]

Thansk Beast I weighed in at a lean 197- some lady comment how my back was disgusting looking cause all the muscle I had near my spine, bwahahahaha.

That speed bench and pause benches help my bench become real fast off my ches.

Sooner or late I am gonna bench more than you.....

Awesome brother!! Id love to hit a lean 200 soon. I wake up in the low 190's and can hit 196+ on a full stomache. Hope to wake up in the 200's soon! The way you train I believe it brother! I dont even try it with the pauses, that makes a BIG difference. Nice, I always like disgusting comments. When I got my back Xrayed the technician couldnt diagnose me cuz there was "too much muscle in my back". It was a good feeling, but I still wanted to know what the fuck was up with my back! TRAIN OR FUCKIN DIE!!