Dustin's Training Log

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Joined: Sun Jun 12, 2011 4:29 pm
PostPosted: Thu Aug 15, 2013 9:22 pm
Deficiency Phase Week 3

Been feeling pretty beat up (mostly from work, lifting doesn't help but i'd rather blame work), so I planned on working to a double at RPE 9, speed work, and abs and then recovering until squats on Sunday with the exception of prehab work at home

Deadlifts
still no belt, i miss it and write it letters telling it how much i miss it
135x8
225x3
315x3
405x3
495x3
545x3
635x1 beltless PR, RPE 8.5...i know i could have double it but got too rounded over on the first one so I called it there...very happy with the progress so far, did a 5 second static hold at the end

Speed Deads
405x1 for 8 sets 10-15 second breaks

Standing Abs
3x25
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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PostPosted: Tue Aug 20, 2013 10:04 pm
Deficiency Phase Week 4--Bench

forgot to post squats sunday...I'm overworked right now (literally...not overtrained...work has been killing me but i'm all caught up now)...only hit 505x2 no belt no wraps...oh well time to heal a little this week so not gonna do anything too dramatic this week

Bench
bar a bunch
95x5
135x5
185x5
225x2
275x2
315x2
335x2

CAT Press
225x3 for 6 sets only 30 second breaks

4-5 Second negative bench
Jimmy had 290 on the bar so did 3 sets of 2 with this going very slow and controlled on the decent

Band Pull Aparts
3x15 overhand
3x15 underhand

Tricep Extensions
3x15-20
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: Tue Aug 27, 2013 8:36 pm
Deficiency Phase Week 5--Bench

Been on a deload...definitely was beat up, so stuck to reps tonight, then speedy deads thursday and comp phase will start saturday

Bench
bar x a bunch
95x5
135x5
185x5
225x5
275x5
315x5
added slingshot
365x2
405x3 RPE 8.5...and that's a rep PR

done
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: Thu Aug 29, 2013 9:36 pm
Deficiency Phase Week 5--Deadlifts

Last day of "deload", so took it pretty easy, speedy deads only...I'm ready for comp phase Saturday in a major way

Speedy Deathlifts
up to 315 against quadded minis for 6 sets of 2
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 Aug 31, 2013 10:15 pm
Competition Phase Week 1--Day 1

we would normally start with squat like in comp but had to wait on the rack and was gonna be a long day anyway, so bench first

Bench
all paused like comp
bar x a bunch
95x5
135x3
185x2
225x1
275x1
315x1
345x2 RPE 8-8.5...really easy and PR
added reverse light bands
385x2 RPE 8
365x2 for 2 sets with a 5 second static hold at the end of each set

Squat
barx10
145x5
235x3
325x1
415x1
added wraps
505x1
595x1
685x2 PR...didn't break on the first but first time under 600lbs since the last meet, so I'm feeling great about this session for sure
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: Tue Sep 03, 2013 10:55 pm
Comp Phase Week 1 Day 2--Stability Day

weird order, but just have to do what I can

Bench
bar x alot
95x5
135x5
added double minis
135x5
185x5
225x5
275x2

Deadlift
against 80lb chains
up to 585 with chains x 1
then 495 with chains x 3

Squat
Reverse Monster Minis Squat
worked up to 775 for a pretty easy single
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: Thu Sep 05, 2013 8:46 pm
Comp Phase Week 1 Day 3

Slingshot Bench
bar x a bunch
135x5
185x5
225x3
275x1
315x1
added slingshot
365x2
405x1
435x1 was easy but didn't want to chance failing with 455
365x5

Reverse Band Deadlift
reverse green band slack about 3-4" before lockout
225x3
315x1
405x1
495x1
585x1
655x1
725x1 PR and it was pretty dang easy really
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: Tue Sep 10, 2013 8:56 pm
Comp Phase--Some Day during week 2 lol

Bench
bar x a bunch
95x5
135x5
185x3
225x2
275x1
315x1
365x1.5...I didn't tell Jimmy I was gonna attempt to double it and he tried to take the bar from me, at which I said something semi audible about leaving the bar, and then tried to get tight and do it again, hamstrings cramped immediately, and missed it by like a mm...I mean if it would have moved at all further I had it, but it was not meant to be. I have to do at least one stupid thing during comp phase. Oh well...even a single is a PR lol

Squat
now I'm kinda leary cuz both hammies are hurting from cramping up, so warmed up fast and took plenty of time on the heavier attempts
barx10
145x5
235x3
325x1
415x1
added wraps
505x1
595x1
almost stopped, was really fast but hammies were screaming NO, but eh
705x1 easy...got forward cuz of my hammies and still hit it easy...this will be my opener

Right now I'm looking at my attempts like this

Squat: 705/733 (PR)/756
Bench: 347/369 (PR)/385
Deadlift: 640ish/ then rest of attempts depend on total...2nd or last will be 705 though (I like to be conservative on my deadlift opener honestly)
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: Thu Sep 12, 2013 7:35 pm
Comp Phase Week 2--Deadlift

Deads
135x5x2
225x5
315x1
405x1
495x1
565x1
635x1 easy...will be opener..I like to be conservative on my deadlift opener, if you've made it this far why risk bombing. I may jump straight to 705 afterward depending how the meet has gone

Standing Abs
3x20

That's it...feeling pretty beat up...hamstrings were very sore from cramping and then squatting Tuesday. Take more openers on Saturday!
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
User avatar
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Posts: 235
Joined: Sun Jun 12, 2011 4:29 pm
PostPosted: Sat Sep 14, 2013 3:41 pm
Comp Phase Week 3

Bench
everything felt heavy today, so i figure if my opener felt good it was a solid opener
bar x a bunch
95x5
135x5
185x3
225x2
275x1
315x1
350x1 easy...not a smokeshow but very smooth, so I will open 352 for sure
370x1 w/slingshot, will prolly be 2nd attempt

Squat
barx10x2
145x5
235x3
325x1
415x1
called it...kinda ran out of time and was helping Matt get his opener in...I'll squat later...kinda sick of doing it after all my other lifts honestly
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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