Training Log

[Lord_Suston]

nice. thats a ton of work in one day.

Yeah sunday is a lot of work but after a while you get use to it. Pretty much in competition I want to be able to handle all the events without endurance being an issue. Thanks man


Iron for Life- The log is real tough but it was a huge accomplishment in my mind to rep the 195

 

[Lord_Suston]

Fun day

Didn't stick to my normal routine but tried a few new things to keep myself motivated and fresh.

Incline 3x5 with 260-up 5 lbs
Incline Pause press 2x5 with 185 (full rest on chest then explode up after one sec). Not too bad, but exploding that fast and utilizing all fibers at once is hard.

Flat bench 135x5, 225x5, 265x3-real fast, 295x3-fast with strong lockout (got a look from my spotter), 315x2 pretty good speed and just a shake of the head by spotter . 225x10,225x8

Overhead db ext 3x8 with 100-up 5lbs. Weight don't go higher, had to talk to management

Rope pushdowns on lat pulldown machine 3x10 with 72lbs, weight is much harder on this than cable crossover machine

Machine flies- 90x8,105x8,120x8,135x8- did these only because I was waiting for a friend to finish (carpool)

Not a bad day at all I really like pause presses. Been a while since i have gone over 300lbs on the bench not too shabby after incline I might add

 

[Scotsman]

Looks like a hell of a fun day. Good work on the presses your weights look awesome.

CHeers,
Scotsman

 

[Lord_Suston]

3/30Back

Rows 225 3x8-easy
Powercleans 135x5, 185x5, 215x3, 235x3-easy, 255-I was owned . I had the bar all the way up to the middle of my chest plus some but with straps on I could flip the bar over, I did this about 3 times in a row utill I got so pissed I just racked the bar.

Deadlift 405- five singles
Barbell curl 85 4x8

Quick day but told me a lot where my training is. I took off Th-F-Sat

 

[Lord_Suston]

Sunday Rain And Pain

Squats with 50lbs of chain- 135x5, 225x5 (almost fell forward, Switched shoes at this point) 315x3, 335x3 Deep-3RM-PR with Chains http://www.athernigy.com/events/040304/jersq335.WMV Right Click and Save

GHR-body weight with purple band assistance-2x8. Had a 2x4 shoved between my feet and sole plate, really helped activate hamstrings.

Speed Stair pulls- 6x3 with 215 (30sec rest)-PR weight
Got a lot of clearance with double overhand grip.

Pull-ups 2x8 with BW pause at bottom explode up

EVENTS

Log press 1x7,1x7.5 with 205lbs PR on weight

Stone Loads-220lbs Stone 2xReal high-over 48 inches, 275x1 Cleared the 40" platform with ease, maybe 6"above. 300lbs stonex1 got on first time cleared 40" by maybe an inchPr on Ease of loads and speeds

Farmer- 225x100' with TurnPR on time and distance, 235x100' with turn and 1dropPR on Drops-last time I did this I dropped it over 5x

Yoke Walk-310x100, 450x100'-up20lbs PR weight, 490x100'-up70lbs PR weight

Medley=Duck Walk +Sled: 235lbsx50'Walk+525lbs x50'Sled did this twice PR on weight for sled and speed of Walk

Solid day

 

[JKurz1]

bro..you've jumped from 135 on rows to 225 for 8, in a few weeks! Tits impressive!

 

[Lord_Suston]

Kurz1- I have done 275 before so they are not pr's I just do them for my shoulders and midback

God I am sore today, even my intercostals hurt like a bitch

 

[Scotsman]

Looking real solid LS.

Cheers,
Scotsman

 

[Lord_Suston]

4/6 ME Delts/DE chest

Push Press-135x5,185x5,205x5,225x5-PR reps I might have been able to squeeze out 3-5 more but didn't want to trash my shoulders after pressing Sunday.

Behind the neck pause pressd- 125 3x6- full one sec pause then explode up

Speed Bench- 6x3 with 175 20sec rest times-fast and explosive

Incline Pause bench- 2x8 with 185-these were unbelievably hard.

Reverse flies 3x15 with 10lbs

Dips- BWx10, BW+10x10, BW+20x10, BW+30x10

Some ab stuff- I feel real good today because I am starting to take more naps and eat on a set time frame

 

[Scotsman]

Great job on the overhead work. Pause presses are frickin hard as hell. Nice doing abs and napping....Sissy.

Cheers,
Scotsman