Dustin's Road to Elite

Training Training Logs
21

RE Quads/Calves
tuesday 12-20-11

Front Squats—barx8, 95x8, 135x5, 185x5, 225x3, 275x3x5
relatively close stance

Old as Hell Leg Press—3x10—200lbs + cage
1 second quad squeeze at top, 2 seconds to lower, 2 second pause at bottom, explosive concentric = 1 rep

Old as Hell Hack Squat—3x10—200 + cage
fast pace, constant tension (never locked knees)

Old as Hell Quad Killers—45x3x10/10/10
basically 21’s but with 10 reps for your quads

Bent Leg Calf Press—3x10—200 + cage
1 second flex and 1 second stretch, fast concentric/eccentric

Straight Leg Calf Press—3x12—200 + cage
1 second flex, 2 second eccentric, 2 second stretch, explosive concentric

DMB Calf Raises—2x15—100s each hand
partial reps, just flat fotted to toes, big burn out set w/BW after

great day today. the old as hell machine was a combo hack squat/leg press machine and it was rickety, stuck to the side and didn’t glide at all making things very hard. Same with the leg extension. I got all this in during our wrestling tri-meet when the other two teams had a match. Yet again, our team came out on top giving us a team record of 4-0.

Our heavies also did great and with the exception of 1 guy (our 220) swept both teams. Lots of stuff we need to improve on such as CONDITIONING, breaking people down, getting solid wrist control, running halfs and things of that nature. Mostly a lot of on top work. I consider our heavies to be our 170, 182, 195, 220, 285lb classes.

These are the people I work with the most so care most about. However, we have a couple lighter guys who should place top 3 in the state, if not win the state. more later

22

ME Upper
wednesday 12-21-11

Bench—barx20, 95x8, 135x8, 185x5, 225x5/5, 275x3, 315x3, 335x3, 345x2 PR last time I did triples I only got to 335x3.

Floor Press—135x5, 185x5, 225x5, 275x5, 315x5, Drop Set 225x8

Reverse Grip Lat Pulldown—50x10, 100x10, 150x3x10
created chaos on my back, did it more like a pullover

Incline Bench—135x3x10
1 second squeeze, 2 second eccentric, 1 second pause, explosive concentric =1 rep

Hammer Strength Chest—1pl/sidex10, 2pl/sidex3x8
fast and constant tension, no lockouts

DMB Flys—25x10, 35x10, 45x10
2 second squeeze at top, 2 second eccentric, 2 second pause, 2 second concentric = 1 rep

Spread Eagle Abs—3x10 @ BW = 287

killer day. my calves are sore as a mother fucker from the other day. more later

23

I’ll definitely be following this log.

24

[quote]spar4tee wrote:
I’ll definitely be following this log.[/quote]

sounds good. i’ll try to keep it entertaining

25

RE Back/Bi’s
Friday 12-23-11

Bent Rows–barx10, 135x8, 225x6, 275x6, 315x3x5
under hand grip

Pendlay Rows—135x12, 225x3x8
these were crazy, double overhand

Chest Support Row (overhand)
Super Set
Chest Support Row (neutral)—1plx10/10, 2plx3x10/10
1 second squeeze, 2 second eccentric, 2 second pause, explosive concentric = 1 rep

BB Curls—barx10, 95x8, 135x3x5
could’ve done more, but i didn’t want to kill form too much

Fat Gripz DMB Alternating Hammer Curls—20sx10/each arm, 40sx3x8/each arm, Last set was Drop Set 30sx8/each arm, 20sx10/each arm
1 second holds, 2 second pauses, normal raises and lowers

Fat Gripz Seated DMB Curls—20sx3x8, last set was a Rest Pause (5 breaths) = 3, 3, 2
2 second squeeze, 2 second lower, pause, normal concentric

C.O.C—#1x2x10 second holds, #2x3x2/each hand

i was feeling super swole after today. Beach season yet? I want my back even bigger and because of my height (6’5) my bi’s are relatively undersized. Fat Gripz were killing me. Didn’t do my speed/athletic day yesterday because I forgot how bad DOMS in your calves are. I could barely walk. However, did go hunting on Kent Island and killed some ducks and did a deer drive and got a pretty big doe. That means like 50lbs of free steak, backstraps, and ground up. leaner than beef and tastier in my opinion. No more wrestling until next wednesday and thursday as we go to La Plata for a 2 day tournament, should be a tough one. more later

26

Do you wrestle in a club or on a wrestling team?

27

I wrestled from South River high, in a club while in college, and now coach at Perry Hall high school in Baltimore county MD. (near towson) Last years team got 3rd in states, so we’re looking to build off of that success. I just also enjoy wrestling with the kids because it keeps me active, sharp on my skills, and as a teacher…let’s me get out frustrations on the kids I teach. lol

28

ME Lower
monday 12-26-11

Spider Bar Foam Box Squat—barx8, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3x3, 225x8
don’t know what bar weighs so i’m keeping it at 45. Low box to foam

Block Pulls—315x3, 405x3, 495x3, 545x3
5" blocks

GHR—4x8—BW @ 288

Seated Leg Curl w/bands—2 greens + 25x2x10, 1 green +45x2x10, 70lbsx2x10
good and fried after this

Ab Pulldown—3x15—2 green bands

more later

29

[quote]Ultramegasweet wrote:
I wrestled from South River high, in a club while in college, and now coach at Perry Hall high school in Baltimore county MD. (near towson) Last years team got 3rd in states, so we’re looking to build off of that success. I just also enjoy wrestling with the kids because it keeps me active, sharp on my skills, and as a teacher…let’s me get out frustrations on the kids I teach. lol[/quote]
Cool. I lived in Baltimore County for a little while.

30

ME Upper
wednesday 12-28-11

Bench—barx30, 95x10, 135x8, 185x5, 225x3, 275x3, added sling shot 315x3, 365x3, 405x1, 405x5
stopped there, it just got retarded. most fun ever benching

CG 2 Board—135x5, 225x5, 315x5

Reverse Grip Lat Pulldown—50x10, 100x10, 3x8x150
do it like a pullover and it jacks your back up

Illegal Wide Incline—3x10—135
bring it to base of throat, 2 second lower, 1 second pause, explosive lift, 1 second hold = 1 rep

Incline Hammer Strength—1pl/sidex10, 1pl + 25/sidex3x10
constant tension on these and a 3 second hold on last rep of every set

Hanging Leg Raises—3x10 @ BW = 288

Wanted to do more but had to get moving. Sling Shot is probably the most fun thing I’ve ever used in the gym and it’s nothing more than 2 jacked up knee wraps sewn together…crazy. more later

31

ME Upper
wednesday 1-4-12

Bench—barxa bunch, 135x10/10/10, 225x8/5, 315x3, 365x1, add 3 Board 405x1/1/1

Sling Shot Bench—3x5—365lb
competition grip

Incline Bench—135x10, 185x3x6, drop set 135x8
2 count lower, 2 count pause, explosive lift no pause at top

Hammer Strength Bench—2plx2x10, 1plx12
constant tension, last rep every set was held for 3 count

Reverse Grip Lat Pulldowns—50x8, 100x8, 150x3x8
arch hard and make it like a pullover and its so brutal

ok day today. took some time off cuz i got lazy. time to get back to the grind. more later

32

DE Lower
thursday 1-6-12

Speed Squat—barx8, added green bands 95x5, 135x2, 185x2, 225x8x2
SS Yoke Bar, low box w/foam

Speed Pulls—135x2, 225x2, 315x1, 365x6x1 + greens
used jump stretch platform

GHR—3x5—BW + 25lbs

Power Cleans—135x3, 225x2, 275x5x1

Decline Abs—3x5—BW + 25 on forehead

Jumps:
kneeling jumps to 8" box x 3
box jumps to 40" x 10

worst jumps in a long time. I think it was cause my hips were so tired out. haven’t done a true DE day in a long time. but those squats were moving faster than they used to. more later

33

RE Back/Biceps
friday 1-6-12

Bent Row—135x8/8, 225x5/5, 275x5, 315x3x5 (straps)
underhand grip

Pendlay Row—225x5, 275x3x4
controlled pulls, these are pretty sweet

Chest Support Row: 1plx10/10, 2plx10/10, 3plx10/8
Overhand/Neutral (super set)

Reverse Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—150x4x8/8

BB Curls—barx10, 95x6, 135x3x5

Fat Gripz Hammer Curls—25sx10/each arm, 35sx3x10/each arm

Fat Gripz Cable Curls—50x10, 60x10, 70x10 Drop Set 60x6, 50x5

back and bis were spent. good day, more later

34

DE/RE Upper
saturday 1-7-12

Speed Bench—185x9x3 + doubled monster minis
different grip for 3 sets, 3 different grips total all inside lines

Standing Military—barx5, 95x5, 135x5, 185x5, 225x3, 250x3
all clean lockouts

Throat Crushers—barx8, 95x8, 135x8
close grip, almost like super strict JMs/Skull crushers

Straight Bar Tri Pushdowns—150x3x10

Pull Ups—3x5 @ 288 BW

Lateral Delt Flys—25x10 (seated), 35x3x10 (standing)

Face Pulls
Super Set
Rope Tri Pushdowns—100x3x12/10

Seated Shrugs—1pl/sidex10, 2plx10, 3plx10, 4plx10, 3plx10

8 Minute Abs

felt good today. Going to try my ACE Squatter (58) out on monday. I need to lose some lbs. some of my pants and shirts aren’t fitting anymore and it’s all because of holiday weight. Thinking that if these extra “bodybuilding” type workouts don’t add some muscle and help lose some body fat, i’ll just turn quads/calves day into running day. more later

35

ME Lower
monday 1-9-12

Squats—barx8, 95x8, 135x5/5, 225x5/3, 315x3/1, 405x1/1, added 58 Metal Ace 495x3/3 super duper high, 545x3/3 still really high, 585x2/2 suit finally all the way on, 635x2/2 about inch above 1/2 lol
brand new suit was super tight and i have to learn to sit back, retarded rebound though

Reverse Band Box Squats—405x5, added parallel box 455x3x3
average bands (greens) for all sets, raw dog

GHR—3x10—@ BW 288

Seated Leg Curl—3x10—2 plates

Decline Abs—3x10 @ BW
almost upside down

Great day today. The suit is awesome. It also emphasizes that my height 1) makes me have weak hips, 2) sucks for squatting, 3) needs me to be leaning forward more, 4) have upper back rounding. In all, i kinda goodmorning my squats some. I honestly find it the least fun lift. plus for my height to have better leverages i should be like 350lbs but fuck that mess…I will not be a fat slob. More later

36

ME Upper
wednesday 1-11-12

Bench—135x10/5, 225x5/3, 315x3, added slingshot 425x1, added shirt + 3 board 495x2, 525x3, 555x1
i think its a 54 double ply phenom

CG Bench—135x5, 225x5, 315x5 PR + 3 reps, 225x10
raw doggin’ it

Incline Bench—3x12—135
3/4 reps, constant tension

Flys Ladder—3x10x25s
1st= about 60 degrees, 2nd about 30, 3rd = Flat bench

Rev Grip Lat Pulldown—50x10, 100x10, 150x4x8
like a pullover

Band Pulldowns—3x12/12—blue band
right foot/left foot forward

Awesome day today. Didn’t jack the shirt up too much and it was awesome. I’m feeling pretty beat up though. Especially doing wrestling practice first. I’m upset because the team is doing good but all my heavies are hurt or quitting and i’ve basically got a bunch of soft freshman that I can’t really wrestle and they don’t get things quick enough to learn the sport or be violent enough to fail at 110mph. frustrating, but our lights and middle weights are kicking ass. more lifting tomorrow.

37

DE Lower/Athletic Day
thursday 1-12-12

Speed Squat—barx8, added green bands barx8, 135x8, 175x2, 225x2, 265x2, 290x8x2
Low Box w/Foam, SS Bar = 85lbs

Speed Pulls—225x2, added green bands 225x1, 315x1, 335x8x1
used jump stretch platform, criss cross greens so its like each band is a double

Power Cleans—135x3, 225x2, 275x5
last set had a 20-30 second break between each rep

Jumps:
Knees to feet x5
Knees to 8" box x 5
16" box squat to 40" box x 3
40" box jump x 3
Jump over 16"x16" box rebound to 40" box x 3
Jump to 32" box from 32" away x 3
Jump to 40" box from 16" away x 3

Landmine Side Twists—3x10/10—45 on bar
all fast and explosive

tired today but a good day. I’m getting more and more comfortable using a Monolift. I’m starting to feel really strong again and fast which is good considering I put on 10lbs over the holidays. If I can shake that weight back to 280ish some good things should come. Training is getting fun again and I’m looking for a meet come spring. more later

38

RE Upper/Back & Bi’s
friday 1-13-12

Bent Rows—135x10, 225x5, 275x5, 315x3x5
underhand

Pendlay Rows—135x5, 225x5, 275x3x4
overhand

Hammer Strength Seated Low Row—2pl/sidex8, 3x8, 4x8, 5x8
both hands row at same time

Wide Lat Pulldown
Super Set
Reverse Grip Lat Pulldown—100x12/10, 160x4x10/8

BB Cheat Curls—barx5, 95x5, 135x5, 165x3x5

Fat Gripz Alternating Hammer Curls—4x10/10—35s

Fat Gripz Incline DMB Curls—3x10—20s

Fat Gripz EZ Preacher Curls—50x8, 70x6, 70x6 Drop Set 50x7

super swole and ready to roll. more later

39

DE/RE Upper
sunday 1-15-12

Speed Bench—9x3—185 + doubled minis
3 different grips used

Standing Military Press—barx5, 95x5, 135x5, 185x3, 225x4

Throat Crushers—5s—bar, 95, 135, 155, 185 PR +50lbs

Straight Bar Tri Pushdowns—150x12, 150x3x10 + mini band around neck and bar

Pull Ups—4x5 @ 287 BW
2 sets wide overhand grip, 2 sets wide neutral grip

DMB Lateral Flies----25x10, 40sx3x8

Face Pulls—130x3x12

Seated Shrug Machine—1pl/sidex20, 2plx20, 3plx15, 3plx12 Drop Set 2plx12, 1plx15

Spread Eagle Abs—30 reps @ BW
abs started cramping around 20ish

more later.

40

ME Lower
monday 1-16-12

Squats—barx10, 135x8, 225x5, 315x3/1, 405x1, added Metal Ace Squatter 495x2, 545x1, 585x1, 635x1, 675x1
size 58, straps down on all sets, last two sets were still 2-3" high

Reverse Band Squats—3x5—405 + light bands
raw dogged it

GHR—10, 10, 8 @ BW = 290lb

Seated Leg Curl—3x10—90lbs

Roman Chairs—3x15 @ BW

great day today. suit fit a little bit better and I was able to get deeper today. 675 felt light coming up but I was all fucked up going down. I didn’t sit back, my knees buckled quickly and kinda scared me with the weight. I think I just need more experience with the Mono set up and with weights that heavy on my back. Another couple weeks should be better. more later