Dustin's No Bullsh*t Training Log

Training Training Logs
101

ME Upper
monday 5-6-13

warm up

Rope Pin Press—145x5, 185x3, 235x3, 275x2, 325x1, 365x1, 385x1 PR Tie, added sling shot 405x1, 415x1, 435x1, 455x1

Axel Illegal Wide—185x8, 275x8, 325x6,2
wanted 8 but i fell 2 short so i made them up on another set

Low Hammer Row—1pl/sidex10, 2plx10, 5x8x3pl
super strict

Cable Rope Upright Row—4x10—150lbs

Dips/Pull Ups----34/12, 26/12 = 84 reps, took an L for the competition though

Ab Wheel----2x10 @ BW = 277lbs

staying super swole as usual. if anyone hasn’t seen these already, there is a youtube channel called Broscience. fucking hysterical and has given me numerous funny quotes to use in the gym now. your welcome

102

ME Lower
tuesday 5-7-13

warm up

SSB Foam Box SQ—barx8, 155x5, 205x3, 245x2, 295x1, 335x1, 365x1, 385x1, 395x1 PR 10lbs, add suit bottoms 405x1, 425x1, 445x1
pop off foam box was failure, very loose single ply bottoms

RDLs—135x8, 225x6, 315x5, 405x3, 475x8 PR 20lbs

Hack Squat Machine—1pl/sidex10, 2pl/sidex2x10
very deep, i suck at these

Seated Leg Curl—2x15—90lbs

Standing Single Leg Calf Raises—3x10/leg @ BW = 276
slow and controlled

Front Squat Holds—405x12 seconds, 20seconds
no belt and these are God awful

Great day today. PR’d on two movements, a little dissapointed I couldn’t get 405 raw squat. The suit bottoms I put on are so loose now that i was actually really worried I was going to get nothing out of them and honestly, a 40-50lb jump isn’t much. The SSB shows the two big weaknesses in my squat, upper back and hips. I feel my upper back is catching up but my hips are still needing a lot more development.

103

DE Upper
friday 5-10-13

warm up

Speed Bench—9x3—225 2x monster minis
3 different grips, 245x3 normal bench grip

Throat Presses—95x12, 105x10, 115x8, 125x6, 135x4
these were pretty brutal, I suck at these so i should probably do them more often

Bent BB Row—135x10, 5x10----225

Lateral Raise----25 reps w/25s
Renner Raise----20 reps w/25s
did these as just one long rep set apiece, shoulders/upper back were pumped

EZ Curl/EZ Reverse Curl—3x10/10----80lbs

Dip/Pull Up—32/12 = 44 @ BW = 276
partner rolled out after Rows, took these a little easier

forgot to abs I was so tired afterwards, did this in about 1 hour 15mins. took some videos again, that’s been awhile. I’ll post it up later this weekend.

104

DE Lower
saturday 5-12-13

warm up

Speed Squat—12x2—275
to a slightly below parallel foam box

Speed Pull—10x1—405
these were awesomely fast

Rack Pulls----315x5, 405x5, 495x2x5
from mid knee

GHR----3x10----BW = 275

Front Squat Holds-----455x2x20seconds
no belt

105

ME Upper
monday 5-13-10

warm up

Reverse Band Axel Bench—barx30, 145x10, 185x5, 225x3/3, add bands, 325x3, 415x3, 455x1, 505x1, 515x1 PR 10lbs, add slingshot 545x1, 565x1, 575x1

Axel Comp Grip—3x8—275

Chest Support Row----1plx5, 2plx5, 3plx5, 4plx5, 5x5x4 25

Face Pulls----3x20—100lbs

Dips/Pull Ups—32/12, 28/13 = 85 reps and took the L
my last 3 pull ups were a little too much kip, i needed 15 to tie and 16 to win and was trying any possible way

forgot abs

106

ME Lower
tuesday 5-14-13

warm up

SSB GM—barx8/8, 155x5/3, 205x3/1, 245x1/1, 295x1, 315x1, 335x1, 355x1, 365x1/1 PR cuz i’ve never done these for singles
these are terrible

Deficit Deads—135x5, 225x5, 315x3, 405x8
from a 3.5" block, could’ve probably done more but didn’t want to

Deads—5x1----405
completely raw, these were super easy

SSB Back Extension—3x8 @ BW = 275 SSB
overall back death

Seated Leg Curl—1plx6, 2plx6, 3plx6, 3pl 25x2x6, 2plx10 strict

Suitcase Deads—135x5 sec/side, 225x5 sec/side, 275x5 sec R, couldn’t get it for more than 1 second on L
used straps for 275, these sucked big

feeling good, eating my face off and ready to test numbers in about 2 weeks. Interested to see where I’m at with the weight loss now.

107

DE Upper
thursday 5-16-13

warm up

Speed Bench—9x3—225 2chains/side
3 different grips, don’t know how much chain and don’t care, 245x3 w/normal bench grip

Throat Presses—115x10, 135x3x8
moved my grip out about an inch or two and the horrific pain stopped in my elbow and my tris still feel pretty stressed

DD Cable Pulldown—160x12, 200x2x12

Lateral Raises?—3x15—25lb plate/hand
sorta lateral raise, sorta front raise, all types of shoulder swole though even in the rear

Rope Cable Curls—70x25, 150x3x10

Dip/Pull Up—10/7 @ 275 BW
was feeling run down so we did one set each going real slow and focused on these w/pauses at tops and bottoms of movements

Leg Raises—3x5 @ BW
shins to bar, super easy today could’ve and should’ve busted out a 3x6-8

going to crush some sushi, protein shake, chocolate donuts and reese cups tonight. And have a couple of Sam Adams and maybe even some Crown n Ginger. Office series finale and then Game of Thrones catch up tonight = party down.

108

[quote]Ultramegasweet wrote:

going to crush some sushi, protein shake, chocolate donuts and reese cups tonight. And have a couple of Sam Adams and maybe even some Crown n Ginger. Office series finale and then Game of Thrones catch up tonight = party down.[/quote]

Hell yes. Sometimes when I run out of post-workout powder I’ll get a few bags of those mini-Reese cup bags and just get down right obese with it.

109

[quote]frankjl wrote:

[quote]Ultramegasweet wrote:

going to crush some sushi, protein shake, chocolate donuts and reese cups tonight. And have a couple of Sam Adams and maybe even some Crown n Ginger. Office series finale and then Game of Thrones catch up tonight = party down.[/quote]

Hell yes. Sometimes when I run out of post-workout powder I’ll get a few bags of those mini-Reese cup bags and just get down right obese with it.[/quote]

I do the same thing. those are fucking delicious. I’m also a fan of going into 7-11 and buying a bag of the mini donuts and grabbing some chocolate milk and bringing on the bloat.

110

DE Lower
friday 5-17-13

warm up

Speed SQ—10x2—300
to slightly below parallel foam box, slightly fatter and much stiffer bar

Speed DL—10x2—365
slightly fatter and much stiffer bar

Pause Squat—135x3, 225x3, 315x3, 365x3x3, 405x1
2 count at bottom, same bar

Snatch Grip RDLs—3x8----225
same bar, these jacked me up

Suitcase Deads—2x3/sidex225
these suck so much, hold for 2 count at top

crushed an ice cream cookie sandwhich, Reese’s King Size Fastbreak, protein shake, 2 chocolate donuts, lots of milk, sam adams, some sort of chocolate frappucino? my wife brought me from Starbucks, dinner which was beef

111

ME Upper
sunday 5-19-13

warm up

Axel 2Bd BN—365x1, 395x1, 405x1, 415x1, add sling shot 435x1, 455x1, 475x1

CG Incline—135x8, 225x6, 275x2x3, 225x8 1 forced rep

Bi Lateral Row----2pl/sidex8, 3plx6, 3pl 25x2x6, 3plx8

Seated Shrug Machine—3pl/sidex2x15

Dip/Pull Up----10/8—@ BW = 275
partner still injured so i’m backing these down

Decline V Sit Holds—2x30 secs @ BW

112

ME Lower
monday 5-20-13

warm up

Rev Band SSB—335x2, 385x2, 425x1, 475x1, 495x1 PR 20lbs, 515x0, add suit bottoms 515x1, 565x0 strong bands
I do these single looped so there is little pop, the suit bottoms are stupid loose

Sumo DL—135x5, 225x3, 315x3, 405x3, 455x1, 495x0
455 felt like death, and 495 barely moved, i’m god awful at this movement

Leg Extensions—3x20—160lbs

Side Bends—3x10/side----strong band 24kg kettlebell

I was gassed from this today. called it early. going to finish the week strong, test some raw maxes with the weight loss next week, and take it easier next week and start a new cycle in about 2 weeks.

113

RE Lower
friday 5-24-13

warm up

Power Clean—up to 275x3

Jumps tons of weighted and non weighted

today was kind of a waste and immediately i knew for some reason I wasn’t going to be good. couldn’t even power clean 295 today when a month ago I nailed 315 again. jumps had no rhyme or reason just doing different shit. most productive thing was helping a friend get ready for a bench meet. i’ll have a random video of shit sometime. having uploading issues lately with my log and videos on this site.

114
115

Max Bench

Bench—135x8, 225x5, 275x3, 315x1, 365x1, 405x1 PR Tie, 415 PR 10lbs, 425x0

definitely excited about adding 10lbs to my raw bench over 3 months with losing weight. 425 almost went but i got stuck at about 2-3 board height. going to squat and dead later this week as well.

116

suck balls squat

got up to 455 then tanked several times with 495 and 475. after watching video clips, i was all over the place but mainly way forward and on my toes. My raw squat is all FUBARd. I know I have the strength to squat in the 500s but obviously not the technique and form. Going to switch some things up so I can fix it. As I said, I know I can squat much more but my form is keeping my numbers the same as they were years ago and I am super angry about the lack of progress. The only thing that worked before was low touch-n-go box squats, raw free squats, pause squats, and heavy good mornings. All of these are coming back next cycle. Plus, my DE lower days, I will lose the box and drop to light bands for some added overspeed eccentrics but keep it staying much closer to raw. very frustrating because my gear numbers have went up but not raw and these are the issues keeping my squat in the shitter. Time to fix it.

117

just another suck ass day.

Deadlift—555

my all-time raw best is 605 and that was not a full max effort. I definitely thought my dead at least stayed the same or was up since I was close to all my PRs or beat some. I know cutting weight also fucks with the leverages but i’m out of words. Its like I’ve been doing too much specialized lifts and getting good at them and not good at the real lifts. completely demoralizing. back to the drawing board

118

ME Upper
monday 6-4-13

warm up

CG Bench—barx30, 135x5, 225x5, 275x5, 315x5, 335x4, 275x10
missed out on tying PR by 1 rep

Floor Press----225x3, 275x3, 315x3x3, 365x1
365 had some spotter assistance but not much

Bent Row—225x8, 315x3x8, 225x8

DMB Shrugs-----3x10----165s
Super Set
Face Pulls----100x20, 130x20, 150x20

Ab Wheel—BWx10, 25x5, 5
from knees with weight on upper back

ok day. deciding i’m going to go super raw dog training for a while

119

ME Lower
wednesday 6-5-13

warm up

Pause Squat—5s—135x2 sets, 225, 275, 315, 365, 405
drop set to 315x8 focusing on going beyond parallel (regular squat)
killed my partner in these, I think the squat night last week was kinda fluke

Snatch Grip Deads—225x3, 315x3, 405x1
switched to
Double Overhand Deads—3x3x405
no belt, extra stiff bar, just couldn’t hold onto 405 snatch grip for 3’s. Regulat Dbl Over sucked

Hack Squat—1pl/sidex8, 2plx8, 3plx2x8

Back Extension—BW 25 x10, 45x2x10
held weight behind head, BW = 274

Standing Calf Raise—3x20—BW
last 2 sets I had 50lbs in weight vest on

Pulldown Abs—100x10, 110x10, 120x10
set up differently to have it pull me backwards into overextension so I could go through longer ROM

got home and ate my face off. grilled chicken breast/half a meat lovers pizza (bacon, ham, sausage, pepperoni, gound beef, salami), yoohoo, cherry coke, about 8 cookies worth of cookie dough and washed it all down with 1qt of skim milk. BANGIN!!!

120

DE Upper
friday 6-7-13

warm up

Speed Bench—9x3—245 2x minis
3 different grips, 10th set 265x3 normal grip

Tate Press—5x12----40s
these sucked, super strict

T-Bar Row—2plx10, 4plx20, 30, 10, then 5plx20 (10 strict, 10 loose)

Renner Raises—30x15, 40x10, 50x6, 20x30

EZ Curls
Super Set
Reverse EZ Curls----3x10/10x100lbs

Dips----1x10 @ BW 50lbs
BW = 275

Pull Ups—1x5 @ BW 25

Leg Raises—4x15 @ BW