Dustin's Training Log

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PostPosted: Wed Sep 18, 2013 12:42 pm
Comp Phase Week 3--Squat Opener

Supposed to be recovery day but didn't get to take my squat opener Saturday, ran out of time

Squat
bar x 10
145x5
235x3
325x2
415x1
added wraps
505x1
595x1
705x1...pretty easy. Didn't feel great tonight but still easy, so it will be my opener
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: Thu Sep 19, 2013 8:23 pm
Comp Phase Week 3

did some reverse light band bench with the rest of the crew

bench
bar x a bunch
added reverse band
135x5
185x5
225x3
275x2
315x2
365x1
405x1 PR..pretty easy
425xmiss at the top...shouldn't have taken it but the previous lift was easy...eh

WTF Press
4x15

Tricep Extentions
4x15-20

Band Pull aparts
3x10-15 over and 3x10-15 under
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 Sep 22, 2013 9:22 pm
Last Heavy Squat

supposed to hit opener and possible second, but just did opener 4 days ago and knew coming in it was prolly just gonna be my opener again

I brought my stance in because of some tightness/pain in my right hamstring AND the fact that I can get to parallel pretty easy but breaking was tough without compromising form...back is strong enough I don't think it made a difference

Squat
bar x a bunch
145x5
added belt
235x3
325x1
415x1
added light wraps
505x1
595x1
added tight wraps
705x1, slowed a little halfway up, but still easy and very confident as an opener

attempts will be 705, 733 for a PR, the hopefully 750-756
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 Oct 06, 2013 3:52 pm
Meet Report

Weigh Ins
Made weight pretty easily cutting from 284 a week out and weighed in 274.6 clothed on Friday. Very easy weight cut and never was miserable just got a little uncomfortable with hunger toward the last few hours

Meet Day
Got a good breakfast and got there plenty early. I wasn't overly fired up but I was focused. Had a hard time doing that leading up but I think its because I wasn't really going to use it to qualify for anything. Anyway warmed up for squat and everything felt pretty good going in. Took my last warmup at 545 unwrapped and was ready to go.

Squat
705 Opener--3 whites
I don't have anyone call my depth but it felt good and side judges said it was there not borderline (though HONESTLY watching the video I thought it was borderline myself).

733 2nd--redlighted on depth
I seriously think this one was just as good or lower than the last and they said it was high. I started to just re-attempt this lift but knew I had more so I called for 5kg more

744 3rd--miss
I felt great on this, walkout, wraps, everything. Got the command, buried it, came out of the hole fast and new it was a gonner, then got my weight back on my heels and couldn't recover. I was soooo frustrated with this just because my back is stupid strong and had i got forward I know I could have powered through it but just got back a hair and was done, so left squat without a PR. Bench had gone well this cycle so I had high hopes

Bench
warmups felt great, took last warmup at 295

352 opener-3 whites
this was a grinder. I felt something shift or rollover in my left pec/shoulder and it scared the crap out of me. The weight went up but very very slow and it was the hardest 350 press I've had in a very very long time. I wasn't gonna risk injury so I scratched the other two attempts

The rest of the meet
I really wasn't all that discouraged, crap happens, but I could NOT get my head back into the meet, especially as hard as it was to get focused in the first place. My lower back was super tight, and for some reason my right calf was killing me (I think it cramped with my knees wrapped and they were so tight I couldn't tell). So instead of risking injury to try and get a $3 medal I decided to pull out from the meet. I felt a lot better about that decision when I saw Casey Sumner's bicep roll up into his delt on his 2nd deadlift. We are always risking our bodies in this sport I know and I've been fortunate but my lack of focus yesterday could have made things much worse.

I went ahead and judged the rest of the meet and saw some great lifting and had the honor to be there next to platform while 4 lifters hit 800+ raw squats, 1 over 900 and 3 go over 2000 raw (possibly 4 depending on Casey, I know he would have if he hadn't been injured). It was a unreal meet and run extremely well

Plans

Now I look ahead to March (meet should be same place) and I'll go single ply to qualify for the Olympia again. I want to spend some time getting my diet dialed in again and lose about 20 lbs over the next 10 weeks and hopefully be in position to make a cut to 242. I just feel unhealthy at my current weight and want to get back down. So back to the gym and time to gear back up...
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 Oct 06, 2013 5:38 pm
Nice report Dustin!
Steve Denison,
http://www.uspa.net
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PostPosted: Sun Oct 06, 2013 6:23 pm
Thanks Steve! By the way this is the venue for Mulitply Nationals next year....it was an AWESOME venue, and walking distance from a nice hotel (like across the street). I look forward to going and helping with it next year.
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: Sun Oct 06, 2013 6:46 pm
Also another thing is I won't post the videos...despite what I said I have zero issue with the judging. Had people tell me the 2nd looked like it was there...oh well it happens. Means they either made a mistake on the 2nd or I got a gift on the first. I look at it this way, I got myself off balance on my third and missed it and that's what I'm taking home so no videos, no debate :)
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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Joined: Tue Oct 05, 2010 9:29 am
PostPosted: Sun Oct 06, 2013 7:43 pm
Good attitude. Did not see your first but thought your second was right there and was bit surprised it was turned down.. Regardless smart not pushing it. Like you mentioned Casey's injury reminds you what can happen.

Venue was awesome and a great choice for multiply Nationals. Might have to squeeze into my single ply and compete.
Everyone says love hurts, but that’s not true. Loneliness hurts. Rejection hurts. Losing someone hurts. Envy hurts. Everyone gets these things confused with love; Love is the one thing in this world that does not hurt.
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PostPosted: Mon Oct 28, 2013 11:35 am
Haven't updated in awhile...will start back up again. Been watching what I eat (weighing around 270 now and getting a little leaner minus a kids birthday party this weekend lol).

Lifting has been much more of a bodybuilding split. Needed the mental break. Really haven't worried too much about pounds as I have effort. I can definitely tell I'm getting stronger and that's the focus still as well as putting on some much needed size in my upper body. I'm limiting myself to one lower body day a week and splitting everything else into 3 or 4 days. I did set a raw sumo deadlift PR of 585 after a nice squat session for reps and on a crap power bar and had to hold on to the slick part of the bar. Had some other fun like hitting 225 for 100 reps on bench (10 sets of 8, then 9,5,5,1). Plan is to continue through the end of the year then gear up for March (single ply) and qualify for the Olympia again.

Goals are 900 squat, 600 bench, 700 deadlift.
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: Mon Oct 28, 2013 6:01 pm
Chest and Back

Incline Press
bar x bunch
95x10
135x10
185x10
225x10
275x3
partials (no touch no lockout)
185x15,13

Pec Deck Flies
3x20-25 plus drop set on the last set

Seated Cable Rows
3x20-25

Lat Pulldowns
3x20 10 sec hold last rep

Tricep Extensions
3x10-20, drop set of 35
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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