Dustin's Training Log

Forum to store USPA member training logs.

Moderator: sdenison

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PostPosted: Fri Dec 23, 2011 8:23 pm
Trying to make a run at the Olympia...figured its time to start keeping a log here now as well (have one on a private forum already).

I'm currently training for an SPF meet at Osage Beach, MO on March 24th...going single ply using USPA rules to try and qualify for the Olympia in 2012. I'm currently rehabbing a bad left shoulder...haven't benched in over a month (probably give it another few weeks). I train in Rolla, MO at the Iron Mine owned by Matt and Becky Rich (videos at http://www.youtube.com/theironmine ). We've been following the westside template. So far my best total at 308 is 1925 single ply...after switching to it about a week and a half before hand lol...long story. Goal for March is 2100+ @308.

workout from Thursday:

DE Lower

new light bands, buffalo bar, low box and 1 mat

230x2x5
added Super Centurion suit bottoms
280x2x2
320x2x2

Speed Deads

quadded minis

worked up to 205x1x7 raw

Epic lower back pump, done
Dustin Phelps

Squat 850 (single ply) 727 (raw)
Bench 540 (single ply) 363 (raw)
Deadlift 694 (raw)
Total 2025 (single ply) 1785 (raw)

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The Iron Mine Videos

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Location: In the gym like always
PostPosted: Sat Dec 24, 2011 9:50 am
Hey Dustin, glad to see you posting here!
Jared Davis

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PostPosted: Sat Dec 24, 2011 5:13 pm
Thanks Jared!

Christmas Eve Bench Training

WTF Press

for those unfamiliar this is basically a bamboo bar press, but with a MUCH cheaper bar...its a 7 foot piece of 1-1/4" PVC pipe with a wood closet rod inside of it to make is stronger, and then two PVC ends on it. All this cost $21 at Lowe's. Then dangle the weights (25's, 10's, kettlebells, whatever) off with mini bands (regular, monster, or micro) and press with is, sets of 10-20...makes your shoulders bulletproof (hopefully). I'll be doing these twice a week for awhile to get my shoulder stability back up. This has helped the pain in my shoulder more than anything. I'll post a video on here as soon as it gets uploaded.

3 25's each side, 4 sets of 10-15

Dumbbell Floor Press

worked up to 70's for 10...not hard, mainly testing my shoulder...felt great

JM Press

3x10

Shoulder Press-Behind Neck

95x10x3
Dustin Phelps

Squat 850 (single ply) 727 (raw)
Bench 540 (single ply) 363 (raw)
Deadlift 694 (raw)
Total 2025 (single ply) 1785 (raw)

Proudly Sponsored by Anderson Powerlifting

The Iron Mine Videos

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PostPosted: Sat Dec 24, 2011 6:20 pm
Welcome Dustin!
Steve Denison,
http://www.uspa.net
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PostPosted: Sat Dec 24, 2011 7:22 pm
Thanks Steve!

Here's our WTF Press...I'm the one in the pretty yellow pants

WTF Press Video
Dustin Phelps

Squat 850 (single ply) 727 (raw)
Bench 540 (single ply) 363 (raw)
Deadlift 694 (raw)
Total 2025 (single ply) 1785 (raw)

Proudly Sponsored by Anderson Powerlifting

The Iron Mine Videos

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PostPosted: Sun Dec 25, 2011 2:50 pm
Great to see yet another log - I look at them all trying to mine info - don't post on all -- all the time -- Good luck in your training and good luck at the next contest!
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PostPosted: Sun Dec 25, 2011 4:04 pm
Dustin,

Great to see you on the forum and that was my first time seeing "WTF" presses! I liked them...

During what phase of a training cycle do you guys use these?
I am guessing that you would use these during a stability phase maybe leading into a shirted cycle?

Thanks for posting.

Semper Fi
Brian
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PostPosted: Sun Dec 25, 2011 10:28 pm
bakiraly1 wrote:Dustin,

Great to see you on the forum and that was my first time seeing "WTF" presses! I liked them...

During what phase of a training cycle do you guys use these?
I am guessing that you would use these during a stability phase maybe leading into a shirted cycle?

Thanks for posting.

Semper Fi
Brian


I'll be doing these all the way through my next meet, but I also have a shoulder issue right now, so I'm really trying to get them strong. Normally we do these as an accessory, but its been my main movement for awhile as I've been avoiding any heavy pressing. I certainly think they can be implemented at any point in a training cycle. Kind of like stretching and mobility work, it helps prevent injury. It's also a great tool too teach how to stay tight on the bench press. If you're not tight that sucker is gonna be really really shaky, and then your training partners and you will start laughing, and you'll get even more shaky, and laugh more, its a brutal cycle :)
Dustin Phelps

Squat 850 (single ply) 727 (raw)
Bench 540 (single ply) 363 (raw)
Deadlift 694 (raw)
Total 2025 (single ply) 1785 (raw)

Proudly Sponsored by Anderson Powerlifting

The Iron Mine Videos
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PostPosted: Mon Dec 26, 2011 6:37 pm
Max Effort Lower

Squat, suited, straight weight, walked out

didn't think this through too much...just did the mock meet last week...CNS was TRASHED, 405 felt heavy

barx10x2
135x5
225x3
315x2
405x1
495x1
added suit bottoms
585x2
675x2
725x1...all high...I was spent after this. I had no patience in the hole, back was trashed and everything felt like 2000 pounds...but I was glad to get some good heavy walkout work...haven't walked out anything in 6 months, and haven't walked out heavy weight with gear on in probably 2 years

Front Squat

225x5
315x3x2
365x3

Leg Extensions

3x15

Deload time....I plan on shirting up next Tuesday for the first time and find out how the shoulder feels
Dustin Phelps

Squat 850 (single ply) 727 (raw)
Bench 540 (single ply) 363 (raw)
Deadlift 694 (raw)
Total 2025 (single ply) 1785 (raw)

Proudly Sponsored by Anderson Powerlifting

The Iron Mine Videos
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Posts: 235
Joined: Sun Jun 12, 2011 4:29 pm
PostPosted: Mon Dec 26, 2011 8:02 pm
Tonight's Squat Video
Dustin Phelps

Squat 850 (single ply) 727 (raw)
Bench 540 (single ply) 363 (raw)
Deadlift 694 (raw)
Total 2025 (single ply) 1785 (raw)

Proudly Sponsored by Anderson Powerlifting

The Iron Mine Videos
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