Dustin's Training Log

Forum to store USPA member training logs.

Moderator: sdenison

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Posts: 235
Joined: Sun Jun 12, 2011 4:29 pm
PostPosted: Wed May 28, 2014 8:01 pm
Okay I'm alive!! Updates...just married...down to 247 bodyweight and dropping (trying to get to a good weight to cut to 220)...don't plan to compete until the fall, but time to get back to some heavy training. I took about 3 months off from heavy training to allow my left shoulder to heal and I believe it has paid off. Doing the 10/20/Life training template right now offseason, nothing to heavy

Week 1
Bench

warmups
225 for 5x5
pause bench 2 count 185x6, 4 count 135x6

Meadow Rows
3x8

Dumbbell Presses
2 sets of 30-40 alternating between a partial rep and full rep...40lb db's

Tricep Extensions w bands
3x15
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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Posts: 235
Joined: Sun Jun 12, 2011 4:29 pm
PostPosted: Thu May 29, 2014 9:09 pm
Week 1 Sq/DL

Squat
worked up to 325x5

Deadlift
worked up to 405x5

That's enough for one night...especially no more than i've deadlifted and squatted the past 3 months
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
Member
Member
Posts: 235
Joined: Sun Jun 12, 2011 4:29 pm
PostPosted: Sat Jun 07, 2014 7:15 pm
Bench earlier this week...

worked up to 275x2 paused pretty easily, did a lot of volume before that, and plenty of accessory volume including long pause bench, tricep extensions, curls, seated cable rows

Squat and Deadlift day

Deadlift
lots of warmups with 95 and 135
225x3
315x2
405x1
495x1
545x1 with a 10 second hold after, not fast but smooth and on crappy bar

Squat
barx8
135x5
225x5
315x3
405x1
495x2

felt really good to handle some heavy weight today...still a long way from where I want to be but progress is progress
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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