Steve's Log

[S_Lusterino]

Names Steve Lusterino, love powerlifting and playin football, i just got back from taking three weeks off after my last training cycle, today was my first day back.

Warmup:
dynamic stretches on my quads, hams hips glutes and calves, same with a bit of static. never did static before i train so giving it a try...

BB Squats:
bar x a bunch
95x8x2 sets
135x5
185x5
225x5x2 sets
245x5
walked em all out and buried em' prob 2-3" below parallel except for the 245 those were right at 90, except for the last rep i buried that bad boy, for good measure

Legpress against avarage bands:
bandsx8
1ppsx8
2ppsx8
3ppsx8
4ppsx8
droped the bandsx8

Lying leg curls:
70x15
100x12
110x12,drop 80x10
100x11,drop 70x18, 30x15 each leg then 30x29 both legs.

Sissy squat:
bwx10
bwx10
bwx10

Standing Calves:
bwx25
bwx25
bwx25
bwx25

static stretches to my whole lower body as soo as i put the last weight down.

nice a quick little session back. felt good to have a little weight on my back and the banded legpresses are really fun. nothing felt heavy but i got crazy pumped after the squats, any questions feel free to ask!

[sandman24]

good stuff, dude

[S_Lusterino]

thanks sandy, i owe it all to those i look up to, or in ur case down to lol.

Warmups:
5 mins on the bike to break up the crazy soreness in my legs then db around the world's (front side rear raise complex)x8x3 sets, scarecrows, traction

BB Bench: comp grip small arch
barx a bunch
95x10x2 sets
135x5
185x5
195x5
205x5
215x5

Bottom start benches aka dead benches(did them in the nautlius machine)
1ppsx10
1.5ppsx10
1.5ppsx10

Seated Machine Military:
150x8x3sets

Flat db fly ss w/ side raises:
20,10x15lbsx3 sets

Rolling db extensions:
25'sx10x3 sets

V bar handle tricep extension:
60x15
70x15
90x11

Decline Situps:
x15,x10,x10,x15

little bullshit bench day, weights felt light got in got a nice pump and got out.

[S_Lusterino]

Todays Diet:

8 oz grilled chx 2 cups ww penne pasta 1 tablespoon olive oil (7:30)

2 scoops isolized protein 1 cup oats (10:20)

leftover stur fry roughly 10oz gr chx 5 oz rice 5 oz ww linguini it had a bunch of peppers onions mushrooms in it (12:45)
2 scoops isolized protein 1 cup oats 1 teaspoon natty pb(415)

1 scoop protein 8 oz grapejuice PWO (715)

7 oz gr chx 1 cup ww penne pasta 1 cup greenbeans 1/4 cup sliced almonds (830)

gotta get one more meal in me most likely either 8oz chopmeat burger no bun or 2 scoops protein and a handful of almonds

[S_Lusterino]

Had 400 grams of carbs In me from just my meals throughout the day (5 of em)before training today, had a feeling I was gonna pput on a show; dident dissapoint...here's how today played out

warmups:
None lol

deads:
135x6 3 sumo 3 conv
135x3 plus 80 lbs chain..used chain on every set after
225x3
225x3
275x3
315x3
345x3
375x1 could have easily hit a triple but wasent feeling it got very out of position prob due to not pulling in about a month. No prob ill hit that and 2 sets after next week

Bench: every set was triples and 2 second pause at chest/comp setup

Barx20
95x12
115x3
135x3
155x3
175x3
195x3
215x3
235x3
255x3PR
275x2.75PR
235x6PR


Cybex high row:
90x15
180x12
230x10
250x8

v bar pulldowns:
90x12
110x12
130x12

GHR ss w db curl
Bwx8/25x8
Bwx8/35x8
Bwx8/50x8

Decline situp ss w cable tricep extension
bw+45lb weight vestx12x3 sets/70x20x3 sets

Did 20 mins of static stretching in the shower when I got home, also did 5 horrrrrrrrrrrrrible rounds of contrast shower. I hate them!

[Eric Adolph]

Great session; lot of good full range volume, and PRs too boot!

[S_Lusterino]

Speed bench/accessary

Warmups:
db around the worlds
scarecrows
pushups in the rack
traction

Speed Bench:
barx10x2 sets
95x6
135x5
stripped the one plate off each side add chain(80 lb chain)x3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3
155+chainx3

Standing strict military( no leg drive):
115x10
135x6
115x15

Seated Cable Rows:(stretch and flex reps)
100x15
150x12
170x12

Under Hand grip Pulldowns:
80x15
100x12
110x12

Facepulls:did these with a 1 second hold at contraction
80x20
100x20
120x20

Standing Db ss W/ Cable rope pushdowns:
35'sx15,70x12
40'sx15,80x12
45'sx8,90x12

Decently happy w the workout, kinda jus took it easy on the weights with the acc shit, but looking back my back must be getting stronger b/c the 170 was a joke and that used to be a hard ten, my rear delts have gotten stronmger i can tell bc of the weights i used on the sets of 20 and how easy every rep was....jumped up 15lbs heavier with the speed work this week and still felt very explosive, all sets were donw with my comp grip and setup, i havent had a chance to post much lately, i was in a car accident.

questions/comments/corcerns, let me know!

[S_Lusterino]

4th of july squats w the team!

Warm ups:
Mobility work: dynamic static traction
Barx10x2 sets
105x5
145x5
235x1
255x1
285x1
315x1
335x1
365x1...

close stance pauses:(no belt)
135x8
175x8...knee started to bother me, called it there


high decline situps w 10lb behind my head:
10
10
10

Felt good w the squats first time having over 350 on my back in far too long. Knee was bothering me a bit so I decided to call it w the acc work.

[sandman24]

squats looked good yesterday, man. you're getting it!

[S_Lusterino]

Good ol' stevie divebomb!

[S_Lusterino]

ME BENCH

Warmups:
Db around the worlds
Dynamic
Static
Traction


2 Board Bench:(comp setup, pinkys on pinky line)
Barxa bunchx2 sets
95x5
135x3(added boards)
185x3
225x3(added wrist wraps)
255x3
285x3
300x1
315x0
315x1

"Chaos Bench":
25's each sidex8
50's each sidex5
50's and 25's each sidex5x3 sets

Db row aganist doubled mini:(max speed reps)
50x12
60x10
90x8

Neutral grip pulldowns:(stretch and flex reps)
100x20x3 sets

Decline situps:
X20
X15
X12
X12

Everyone in my pl crew had a great day today, it was a great atmosphere to be around. I dident hit a PR on my 2 board like I planned so i hammered the accessary to make up for it. The chaos bench is literally the most redic. Movement I've ever done.

[CHASE TRUSNOVEC]

the board bench still looks good regardless homeboy...liking it!!

[S_Lusterino]

Yeah ill take 315x1 I don't care if I. Hit prs on those as long as I can hit a pr on my full range, doing what I can to get that done BW is up to 237!

[sandman24]

there are pr's before this training cycle that are irrelevant. nothing counts until now.

[S_Lusterino]

Speed work:

[S_Lusterino]

warmups:
Dynamic
Static
Tkes

Squats:(parallel box)
Barx10x2 sets
Add 200 lbs chain/add belt
X2 repsx2 sets
105x1
145x1
175x1
205x1x5 sets

Comp stance pause squats
135x3
185x1
225x3
255x3
285x3
305x2

GHR:
Bw+monster mini x13 repsx3 sets

Extensions:(1.5 reps)
70x10
90x10
110x10


Sled drags:
45lbsx3 trips of 200 feet. Alternated bt back peddle, side shuffle (both ways), long stride walks



Another great day with the crew. Just hammering my weak points for the next couple sessionsn can't wait for some pr's!

[Eric Adolph]

Pretty sure that pause squat is a PR?

[S_Lusterino]

lol you know me too well...it is actually, we also had a misload on the 285 set it was only 280 we dident hve a 5 on one side lol

[S_Lusterino]

Warmups:
traction
dynamics
statics
db around the worlds
scarecrows

Speed Bench:
barx10x2 sets
95x5
chain(80lbs)x3
135+chainx1
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
170+chainx3
185+chainx3
200+chainx3

Military:
125x10
145x6
125x10

CSR:
45x8
45+1 chain(25lbs)x8
45+2x8
45+3x8
45+4x8
strip on chain add one 25 (45+25+3 chain)x8
strip one more chain add another 25 (45+50+2 chain)x8
strip one more chain add another 25 (45+75+1 chain)x8

Facepulls:
90x20
110x20
140x20

Cybex Dip Machine:
100x15
125x15
100x20

[CHASE TRUSNOVEC]

nice speed benching bud

[S_Lusterino]

Thanks man. When u gonna come out to the nat again we miss you ou!t here

[sandman24]

funny thing about that miss load, you miss loaded it! good stuff, dude. keep putting in the work.

[Coke]

Great crew you all have to train with, props on the stellar efforts.

[S_Lusterino]

thanks coke....i guess its an offical log now that i have you commenting lol

ME BENCH ME DEADS:

Warmups:
static
dynamic
traction


Deads:
135x6-3 sumo 3 conv
135+100lb chainx6-3,3
225+chainx3 sumo
275+chainx3 sumo
315+chainx3 sumo
350+chainx3 sumo
385+chainx3 sumo

Bench:all sets to a 1 board
135x3
185x3
225x3
255x3
275x3 might be a pr not sure

Pendalay row:
135x12
155x10
185x6
205x6

band pushdowns:(light or orange band)
100 total reps

deeff ready to pull 405+chains for reps, had some in the tank 500+plus pull with happen here very shortly....

[S_Lusterino]

Acc day

WG lat pulldowns aganist monstar mini:
60x15
80x12
80x12
80x10,drop band hit ten more reps

CG cybex standing row machine:
1platex20
2platesx20
2platesx20

Sholder work:
Side delt db raise-20x10,25x10,25x10
Single arm rear delt fly on pecdec-60x10,80x10,80x10
Plate front raises-25x15x3 sets

Shrugs:cybex shurg machine? not sure what to call it
2ppsx20x3 sets

Straight bar curls:
75x15x3 sets


i had no football practice today so i figured it would be a good day to get some extra work in. ended up having a pretty good day.