Sully's Quest to A National Title/Med School/and Avoiding Obesity

[azs]

Crazy results bro. Pushed yourself hard on all of your final attempts.

[jsullivan93]

Crazy results bro. Pushed yourself hard on all of your final attempts.

It was a damn great day man, thanks









Squat Training 10/28/14

Low Bar Squat
455 Lb x 10 reps
455 Lb x 8 reps
455 Lb x 8 reps
455 Lb x 8 reps
455 Lb x 8 reps
Notes: Wide stance. Trying this out to see what happens. It honestly felt pretty good with a mid-bar position. We shall see

Paused Squat (Low Bar)
365 Lb x 8 reps
365 Lb x 8 reps
365 Lb x 8 reps
365 Lb x 8 reps

Vertical Leg Press
495 Lb x 10 reps
495 Lb x 10 reps
495 Lb x 10 reps
495 Lb x 10 reps

Ab Wheel (Kneeling)
222 Lb x 5 reps
222 Lb x 5 reps
222 Lb x 5 reps
222 Lb x 5 reps
222 Lb x 5 reps
Notes: paused at extension

Bird Dogs
222 Lb x 5 reps
222 Lb x 5 reps
222 Lb x 5 reps
222 Lb x 5 reps

Bodyweight
222 Lb

http://instagram.com/p/utg8MqQoGf/?modal=true

So I'm probably the happiest I've been in 4 years nbd

[jsullivan93]

http://www.powerliftingwatch.com/node/28846



ahhhhhhhh

[Mitch666]

who is ahead of you? I'm assuming number one is fake natty norris?

[jsullivan93]

^Jesse is #1 with an 1899 total, and Garrett Griffin is #2 with a 1752 total




Bench Training 10/29/14

Bench Press (Paused)
315 Lb x 8 reps
315 Lb x 8 reps
315 Lb x 8 reps
315 Lb x 8 reps
315 Lb x 8 reps

Max Legal Bench Press
275 Lb x 8 reps
275 Lb x 8 reps
275 Lb x 8 reps
275 Lb x 8 reps

Close Grip Bench Press (Paused)
225 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps
Notes: DEATH

Triceps Pushdown
30 Lb x 25 reps
30 Lb x 25 reps
30 Lb x 25 reps
30 Lb x 25 reps

Cable Overhead Triceps Extension
20 Lb x 10 reps
20 Lb x 10 reps
20 Lb x 10 reps
20 Lb x 10 reps

Rear Delt Fly
35 Lb x 10 reps
35 Lb x 10 reps
35 Lb x 10 reps
10 Lb x 25 reps
10 Lb x 25 reps
10 Lb x 25 reps

Bodyweight
220 Lb

[HoneyBadger300]

That 700lb DL! Sorry about your grip bro, looked like a badass day though, good job! (sorry about the gf)

[jsullivan93]

That 700lb DL! Sorry about your grip bro, looked like a badass day though, good job! (sorry about the gf)

Happiest I've been in a long time man, we're all gravy bby


thanks as well, I'll get it (and more) next time

[HoneyBadger300]

Happiest I've been in a long time man, we're all gravy bby


thanks as well, I'll get it (and more) next time

I know the feeling. Was trapped in an absolutely horrible relationship for a long time. This year is much better. Standby for tons of people telling you how much happier you look now.

[DS0713]

You should have explained to the judges that you thought that once you got the down command you could just drop it, and it was their fault for being unclear. I mean come on, down means down. What do you want.


semisrs

[jsullivan93]

You should have explained to the judges that you thought that once you got the down command you could just drop it, and it was their fault for being unclear. I mean come on, down means down. What do you want.


semisrs

the RPS probably would have overturned the call huehuehueh





Deadlift 10/31/14

Sumo Deadlift
495 Lb x 8 reps
495 Lb x 8 reps
495 Lb x 8 reps
495 Lb x 8 reps

3" Deficit Deadlift
495 Lb x 5 reps
495 Lb x 5 reps
495 Lb x 5 reps

Snatch Grip Block Pull
455 Lb x 5 reps
455 Lb x 5 reps
455 Lb x 5 reps
455 Lb x 5 reps

Plate pinch
20 Lb x 1 reps
20 Lb x 1 reps
20 Lb x 1 reps
20 Lb x 1 reps
20 Lb x 1 reps
Notes: Static holds or 1:30 min

Seated Cable Row
220 Lb x 30 reps
220 Lb x 30 reps
220 Lb x 30 reps
220 Lb x 25 reps
220 Lb x 25 reps

Dumbbell Shrug
50 Lb x 15 reps
50 Lb x 15 reps
50 Lb x 15 reps
50 Lb x 15 reps

Cable Crunch
220 Lb x 10 reps
220 Lb x 10 reps
220 Lb x 10 reps
220 Lb x 10 reps

Bodyweight
219 Lb



http://instagram.com/p/u1OvT1woEK/?modal=true

[trancebreak]

Late grats on the competition (saw on Insta).

Sickening volume work mane. You stronk

[jsullivan93]

Late grats on the competition (saw on Insta).

Sickening volume work mane. You stronk

thanks mane. Just trying to make big things happen


Bench 11/1/14


Bench Press (Paused)
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps

Seated Barbell Shoulder Press
195 Lb x 5 reps
195 Lb x 5 reps
185 Lb x 7 reps
185 Lb x 7 reps
185 Lb x 7 reps

Seated Dumbbell Shoulder Press
65 Lb x 12 reps
65 Lb x 12 reps
65 Lb x 12 reps

Hammer Dumbbell Curl
45 Lb x 15 reps
45 Lb x 15 reps
45 Lb x 15 reps
45 Lb x 15 reps

Preacher Curl
25 Lb x 10 reps
25 Lb x 10 reps
25 Lb x 10 reps
15 Lb x 18 reps
10 Lb x 25 reps
5 Lb x 35 reps

Bodyweight
218 Lb

[jsullivan93]

Fronts+High Bar 11/2/14


Paused Front Squat
405 Lb x 5 reps
405 Lb x 5 reps
405 Lb x 5 reps
405 Lb x 5 reps

Paused Squat (High Bar)
495 Lb x 2 reps
475 Lb x 3 reps
475 Lb x 3 reps
475 Lb x 3 reps
475 Lb x 3 reps

Leg Extension
30 Lb x 25 reps
30 Lb x 25 reps
30 Lb x 25 reps
30 Lb x 25 reps

Adductor "Good Girl" Machine
110 Lb x 20 reps
110 Lb x 20 reps
110 Lb x 20 reps
110 Lb x 20 reps

Bodyweight
223 Lb

http://instagram.com/p/u6mVLQQoOi/?modal=true

[jsullivan93]

Squat 11/4/14

Low Bar Squat
475 Lb x 8 reps + 20 LB REP PR
475 Lb x 8 reps + 20 LB REP PR
475 Lb x 8 reps + 20 LB REP PR
475 Lb x 8 reps + 20 LB REP PR

Paused Squat (Low Bar)
405 Lb x 6 reps
405 Lb x 6 reps
405 Lb x 6 reps
405 Lb x 6 reps
405 Lb x 6 reps

Leg Press
495 Lb x 10 reps
495 Lb x 10 reps
495 Lb x 10 reps
495 Lb x 10 reps
495 Lb x 23 reps

Smith Calves
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps

Ab Wheel (Kneeling)
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
Notes: Paused for a 5-count at extension

Bodyweight
224 Lb

http://instagram.com/p/u_60TXQoC9/?modal=true

[arturogatti]

Follower on IG, subscriber on Youtube now in on this log. #fanboy
Congrats on your meet, great performance!!

[jsullivan93]

Follower on IG, subscriber on Youtube now in on this log. #fanboy
Congrats on your meet, great performance!!

hey buddy! Thanks for the support srs. It's awesome to have people rooting for me





Bench Press (Paused)
315 Lb x 10 reps
315 Lb x 8 reps
315 Lb x 7 reps
315 Lb x 6 reps
315 Lb x 6 reps
315 Lb x 6 reps
315 Lb x 6 reps
315 Lb x 3 reps
Notes: Going to shoot for 50 reps in as few sets as possible. When I reach it in 5 sets, I will bump the weight up to 335. This is a lot of fun.

Dumbbell Bench Press
105 Lb x 12 reps
105 Lb x 12 reps
105 Lb x 12 reps

Triceps Pushdown
57.5 Lb x 15 reps + 8 LB REP PR
57.5 Lb x 15 reps + 8 LB REP PR
57.5 Lb x 15 reps + 8 LB REP PR
57.5 Lb x 15 reps + 8 LB REP PR

Cable Curl
50 Lb x 15 reps + 20 LB REP PR
50 Lb x 15 reps + 20 LB REP PR
50 Lb x 15 reps + 20 LB REP PR
50 Lb x 15 reps + 20 LB REP PR

Rear Delt Fly
30 Lb x 15 reps
30 Lb x 15 reps
30 Lb x 15 reps
10 Lb x 30 reps

Bodyweight
218 Lb

[Mitch666]

Want your opinion, after my meet in 6 weeks I plan on hitting main lift variants, keep like a few low bar squat sets, and then highbar for volume and heavier front squats on deadlift day, picked these to hit my quads, probably throwin in leg press/hacks for hypertrophy as well. Deads I'll do deficits as "underloading" for awhile and RDL's as an accessory to hit a glute weakness which ****s up my lockout. Bench I'm just gonna do more bench reps and then push closegrip on a different day.

So strengthwise that's my plan, but I want to really hammer arms and chest to bring them up from a physique standpoint. Do you think taking like 6 weeks to put an emphasis on that would fit in fine with my plan for the main lifts listed above? I feel like it really isn't chasing 2 things at once since I'm doing variations of the main lifts that aren't going to be as heavy as usual.

[jsullivan93]

Want your opinion, after my meet in 6 weeks I plan on hitting main lift variants, keep like a few low bar squat sets, and then highbar for volume and heavier front squats on deadlift day, picked these to hit my quads, probably throwin in leg press/hacks for hypertrophy as well. Deads I'll do deficits as "underloading" for awhile and RDL's as an accessory to hit a glute weakness which ****s up my lockout. Bench I'm just gonna do more bench reps and then push closegrip on a different day.

So strengthwise that's my plan, but I want to really hammer arms and chest to bring them up from a physique standpoint. Do you think taking like 6 weeks to put an emphasis on that would fit in fine with my plan for the main lifts listed above? I feel like it really isn't chasing 2 things at once since I'm doing variations of the main lifts that aren't going to be as heavy as usual.

Dude of course

just get the main volume in on the big movements, and then hammer the f*ck out of those small muscles you want to bring up. Keep calories high, and you'll build a nice base for your big 3, and bring your physique up


WHY THE F*CK DO YOU THINK I ACTUALLY DID HEAVY CURLS/EXTENSIONS TODAY?

[Mitch666]

Dude of course

just get the main volume in on the big movements, and then hammer the f*ck out of those small muscles you want to bring up. Keep calories high, and you'll build a nice base for your big 3, and bring your physique up


WHY THE F*CK DO YOU THINK I ACTUALLY DID HEAVY CURLS/EXTENSIONS TODAY?

alright cool thanks brah. Just wanted to bounce the idea off someone to make sure my reasoning was sound.

[jsullivan93]

alright cool thanks brah. Just wanted to bounce the idea off someone to make sure my reasoning was sound.

the pump is sometimes the cure








Deadlift 11/7/14

Sumo Deadlift
585 Lb x 3 reps
585 Lb x 5 reps
585 Lb x 5 reps
515 Lb x 8 reps + 20 LB REP PR
515 Lb x 8 reps + 20 LB REP PR
515 Lb x 8 reps + 20 LB REP PR

Stiff-Legged Deadlift (SLDL)
455 Lb x 5 reps + 50 LB REP PR
455 Lb x 5 reps + 50 LB REP PR
455 Lb x 5 reps + 50 LB REP PR
455 Lb x 5 reps + 50 LB REP PR

Wide Stance Squat
495 Lb x 8 reps
495 Lb x 8 reps
495 Lb x 8 reps
495 Lb x 63 reps
Notes: To a high box. Sitting back far for glutes, and hammies. Should help my sumo lockout (hopefully)

Seated Cable Row
200 Lb x 15 reps
200 Lb x 15 reps
200 Lb x 15 reps
200 Lb x 15 reps

Ab Wheel (Kneeling)
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
Notes: Knees on bosu ball, 5 second pause at extension

Bodyweight
222 Lb

http://instagram.com/p/vHfiOeQoNs/?modal=true

[jsullivan93]

Bench 11/8/14

Bench Press (Paused)
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps
405 Lb x 1 reps
405 Lb x 2 reps + 10 LB REP PR

Incline Close Grip Bench
275 Lb x 5 reps
275 Lb x 5 reps
315 Lb x 3 reps
275 Lb x 5 reps

Bodyweight
219 Lb


Then went on to do some random shoulder and biceps stuff with a friend. I went to Relentless Detroit today and was driving for a total of 6 hours, so it was a get in and get out session.

Benching a little wider is starting to feel amazeballs tho. That'sa big PR with 405 for reps, and if I wasn't fatigued I really think I'm good for a triple there.

[CooCooCaChoo]

I'm loving all these 20 pound rep prs and you're just doing them for like 4 sets

[jsullivan93]

I'm loving all these 20 pound rep prs and you're just doing them for like 4 sets

#volume







Fronts 11/9/14

Paused Front Squat
415 Lb x 5 reps + 10 LB REP PR
415 Lb x 5 reps + 10 LB REP PR
415 Lb x 5 reps + 10 LB REP PR
415 Lb x 5 reps + 10 LB REP PR

High Bar Squat
405 Lb x 3 reps
405 Lb x 3 reps
405 Lb x 3 reps
405 Lb x 3 reps
Notes: 5 second pauses

Leg Extension
30 Lb x 25 reps
30 Lb x 25 reps
30 Lb x 25 reps
30 Lb x 25 reps

Adductor "Good Girl" Machine
110 Lb x 25 reps
110 Lb x 25 reps
110 Lb x 25 reps
110 Lb x 25 reps

Ab Wheel (Standing)
0 Lb x 8 reps
0 Lb x 8 reps
0 Lb x 8 reps
0 Lb x 8 reps

Bodyweight
218 Lb

http://instagram.com/p/vMqrbXQoCJ/?modal=true

http://instagram.com/p/vMsyAtwoN6/?modal=true

[DS0713]

Adductor "Good Girl" Machine
110 Lb x 25 reps
110 Lb x 25 reps
110 Lb x 25 reps
110 Lb x 25 reps

When will you be doing the "Bad Girl" machine? Its much more fun nomsayin?

[musclehead09]

GEEZ you are strong as sh*t. Subb'd. It's fun just looking at your workouts in how strong you are lol.

[jsullivan93]

When will you be doing the "Bad Girl" machine? Its much more fun nomsayin?

when I start training this soccer biddy I'm talking to srs

GEEZ you are strong as sh*t. Subb'd. It's fun just looking at your workouts in how strong you are lol.

hey thanks man, they're fun to complete them haha

[j2nicee]

Awesome job on the total. Any sponsorships yet?

[DS0713]

when I start training this soccer biddy I'm talking to srs

YAAASSSS Sully got game son.

[jsullivan93]

Awesome job on the total. Any sponsorships yet?

nope! Real G's move in silence like lasagna

[Mitch666]

nope! Real G's move in silence like lasagna

lol'd at this.


I remember you mentioning breathing squats awhile back. I spent most of today reading Greg Nuckols site (which is amazing) so I stumbled across his posts about them. How did you implement then/how were the results?