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Dustin07

Dustin07

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I've logged every workout since 2012 on the other forum, so I'm going to do my best to pick up where I left off. I'll start with posting my current PR's for my starting point, then my last couple of workouts for relevance.

2015 PR's so far
Squat - 320
Deadlift - 450
Press - 175
Bench Press - 260

Clean & Jerk - 250
Snatch - 205

Front squat - 235
OH squat - 225
Power Clean - 260
Power Snatch - 185

Benchmarks
Grace - 2:20
Fran - 3:26
Helen - 8:06

weight
183



goals
405 Back Squat
500 Deadlift
300 Bench

300 C&J
225+ Snatch

Sub 3 min Fran
Sub 2 min Grace

Buzz.png



and..... here we go!
 
Dustin07

Dustin07

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Sept 18th, 2015:

squats
95 x 10
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3
300 x 3 x 3

wanted 300 x 5, but dumped the 4th, to changed to 3 x 3

wod
100m run
20 situps
10 squats
10 rounds; 12:57
 
Dustin07

Dustin07

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Yesterday, Sept 20th, 2015

squats
95 x 10
135 x 5
185 x 5
225 x 5
250 x 1
275 x 1
290 x fail... weird.
280 x 1
290 x 1
300 x 1

pause squats 3 second hold
225 x 5r x 3s

kb swings
80lbs x 10
80lbs x 15r x 3s

kb snatch
40lbs x 3s x 10r per arm

db curls
3 sets

weight
183
 
Dustin07

Dustin07

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last night;

snatch
65 x 5
95 x 5
115 x 5
135 x 1
145 x 1
155 x 1
165 x 3

cleans
165 x 3
185 x 5

back squats
185 x 10r x 3s

wod
7min amrap
2 x rope climbs
40 x double unders
5 rounds + 37 reps

notes
honestly, kinda a crappy way to start a new log. I was feeling incredibly tired and unorganized. I think the rest of the week I should deload and probably not touch a barbell.
 
Dustin07

Dustin07

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golf
9 holes....

strict pullups
sets of 10-18

bar muscle ups
5s x 5r

row
3 x 500m

spin bike
10 min warmup
10 x HIIT 30seconds on/30seconds off
5minutes cool down

notes
deload. overdue
 
Jebrook

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I like the format of the workouts and the notes at the end. What supplements are you currently using? Staples?
 
Driven2lift

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I'm in here too, nice clean posting
 
Dustin07

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Thanks guys. the timing kind of sucks since I'm forcing myself to deload this week. I squatted 300lbs, then 305 in Jan of 2014. I switched my aim over more towards conditioning to lean up and prepare for different competitions and I never squatted over 300lbs again until last month. I PR'd at 310, then 315, then 320 over about a 3 week period. this week I missed my 300 x 5 on 2 different attempts and snatch felt so heavy monday I knew I was under recovering and due for a deload.

I like the format of the workouts and the notes at the end. What supplements are you currently using? Staples?
pre-work out
BCAA
normal pre-workout (Stim of some sort)
Creatine (5-8g)
Carbo Plus (25g)

intra workout
25g of protein shake

post workout
dinner, protein but usually low carb

other
Fish oil, but mostly during the winter
Multis, again mostly during winter
Vit D, winter....


that's about it. the things I notice the most helping me is creatine for recovery and growth during a strength cycle, and BCAA's. My timing that I take everything is intentional based upon my understanding of how the body consumes it the best.
 
dapack

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I joined and subscribed, same username. dapack. Wonder if I should start on here too.
 
Dustin07

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I joined and subscribed, same username. dapack. Wonder if I should start on here too.
I figure its safe for me because I reference my old logs a LOT and if the other forum shuts down it will be nice to have a new log already going.
 
Dustin07

Dustin07

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back squats
95 x 10
135 x 5
185 x 5
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
295 x 2 (lost 3rd rep)
285 x 2
265 x 5

deads
225 x 3
275 x 3
325 x 3
375 x 3
405 x 1
405 x 1
405 x 3 touch and go

wod
25 toes to bar
20 box jumps
15 deadlifts @ 225lbs
10 wall walks
15 deadlifts
20 box jumps
25 toes to bar
time: 7:45
 
dapack

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Nice heavy deads and then for your wod you did even more. I would be so sore doing that, nice job.
 
Dustin07

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thanks! I thought about foregoing the deads for training and going at 275 for the wod, but I decided to keep the wod weight at 225 and hit them heavy before hand.
 
Dustin07

Dustin07

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squats
95 x 5
135 x 5
185 x 5
225 x 5
255 x 5
275 x 3

press
95 x 10r x 2s
115 x 10r x 2s

push press
135 x 5
155 x 5
175 x 5

hang power cleans
185 x 5
195 x 5

power cleans
205 x 5
215 x 5

wod
"Annie"
100 pullups
100 pushups
100 situps
100 squats
not for time

weight: 180
 
dapack

dapack

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Tons of shoulder work it looks like. How you feeling? Your probably pretty use to high volume by now anyways.
 
Dustin07

Dustin07

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Tons of shoulder work it looks like. How you feeling? Your probably pretty use to high volume by now anyways.
I'm not sure to be honest. I'm trying to maintain a positive attitude but I do feel like I'm having a hard time bouncing back. I may need to give myself more rest days for a few weeks. last winter I had a real good explosiveness that resulted in power clean and snatch PR's and I haven't really seen that in a while. I'd like to rebuild it.
 
puccah8808

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Stay positive! :D You'll get there!
 
Warsheeper

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as always great squats and cleans, that push volume from your WOD though
 
Dustin07

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squats
95 x 10
135 x 5
185 x 1
225 x 1
245 x 1
265 x 1
275 x 5
285 x 1
300 x 1

rack pull deads - low kneecap
225 x 5
275 x 5
325 x 5
375 x 3
425 x 3
455 x 2

deads
315 x 5r x 3s

RDL
135 x 10

kb swings
53lbs x 10
70lbs x 20

wod
3 rounds for time
30 x 53lb kb swing
40 x double unders
50 x walking overhead lunges (25lb plate)
time; 12:45

notes
strength and energy seem to be coming back. 300lb squat was ass to grass with good upright chest form. finally.
 
dapack

dapack

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Let us know how your hamstring feel, mine would be hammered after that workout.
 
Dustin07

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i was feeling glutes and hammies during the rack pulls. which made me really happy just to know I was hitting it right! Today the lower glute uppper hammies can feel it.
 
Dustin07

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just conditioning work tonight. my buddy is competing in a week and a half so we practiced some comp wods he has coming up.

wod 1
2 minutes max reps 187lb bench press
18 reps
2 minute rest
2 minutes max reps 187 shoulder to overhead
13 reps

wod 2
40 cal bike
80 double unders
20 cal bike
60 double unders
10 cal bike
40 double unders
time; 4:44

wod 3
50 cal row
50 55lb db snatch
5 minute cap- I got up to 41 reps on the snatch, he got 48.

I think he'll kill that wod in comp though and shave 30+ seconds easy.
 
Dustin07

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little bb day

hammer curls
4 sets + 4 drop sets

ez bar curls
3 sets

21's
1 set

preacher curls
2 sets

bodyweight dips
4 sets of 20

cable flies
4 sets of 20

notes
need more tri's, but out of time. good arm pump day tho
 
dapack

dapack

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just conditioning work tonight. my buddy is competing in a week and a half so we practiced some comp wods he has coming up.

wod 1
2 minutes max reps 187lb bench press
18 reps
2 minute rest
2 minutes max reps 187 shoulder to overhead
13 reps

wod 2
40 cal bike
80 double unders
20 cal bike
60 double unders
10 cal bike
40 double unders
time; 4:44

wod 3
50 cal row
50 55lb db snatch
5 minute cap- I got up to 41 reps on the snatch, he got 48.

I think he'll kill that wod in comp though and shave 30+ seconds easy.
How did you come up with 187lbs to use? Is it roughly your body weight?
 
Dustin07

Dustin07

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I think that particular event was 85kg, and we happened to have exactly the right plates to hit it in pounds.

Been in Boise for the past 3 days for work so looking forward to hitting it tonight.
 
Dustin07

Dustin07

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squats
95 x 5
145 x 5
295 x 5
235 x 3
255 x 3

tired day.

weighted pull ups +35lbs
3s x 8r

deficit handstand pushups 6" deficit
4s x 2r
3s x 4r

wod
50cal row
50 pushups
50 situps
50 squats
50cal row
9:45

still super tired after travelling all week.
 
dapack

dapack

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Hopefully you get some good rest over the weekend and can hit it hard next week.
 
Dustin07

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deads
135 x 10 x 2
225 x 5
275 x 5
325 x 3
375 x 1
405 x 1
415 x 2

strict OH press
95 x 10
135 x 5
145 x 5
155 x 1
160 x 1
165 x 1

push press
170 x 5
185 x 5
195 x 5
205 x 1
210 x 1
215 x 1

135 x 10r x 3s

db hammer curls
5 sets

dips
3s x 12r

ez bar curls
3 sets
 
Dustin07

Dustin07

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yesterday:

squats
95 x 10
135 x 5
185 x 5
225 x 5
265 x 1

front squats
135 x 10
165 x 8
185 x 5

bb row
135 x 10r x 3s

clean and push press
135 x 5
155 x 2x 5r
185 x 3

db shrugs
3 x 20
 
Dustin07

Dustin07

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Just no energy lately, i think its either work travel, or season changes. last night I went home and fell asleep for 2 hours after work. energy is back up today though!
 
Dustin07

Dustin07

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squats
95 x 10
135 x 5
185 x 5
225 x 5
245 x 3
265 x 2
225 x 5
245 x 3s x 5r

still kinda struggling

grace
30 x 135lb clean and jerk
time: 2:03 (PR i think)

wod
20min amrap
1 min max row calories
1 min max burpees
1 min max row
1 min burpees
etc etc
lowest total = 24 reps
avg = 16-20 cals and 10-14 burpees per minute

brutal but effective
 
dapack

dapack

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Hopefully your energy comes back soon. Traveling is very draining.
 
Dustin07

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so last night my last set of squats was my best. every set was A2G and the form was pretty good. so while I didn't go heavy, I had a good session.

before i did the 20 minute amrap... i was tired. I was ready to take a nap there at the gym. but i've tried resting with no progress so I decided to man up and give it a go and see if maybe the extra conditioning is what i needed. it beat me up, but I feel much better today, like i'm getting back into the groove.
 
Dustin07

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last night

deads
10 x 135
225 x 2s x 5r
275 x 3
325 x 3
375 x 3
425 x 3 singles

wod
"jackie"
1000m row
50 x 45lb thrusters
30 x pullups
time; 7:11 (old PR tie)
 
Warsheeper

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nice sessions, sometimes you just have to go in and get things done, often those days are the best
 
Dustin07

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yeah yesterday I wanted to take a nap when I got home but I forced myself into the gym for a decent session.

hang power cleans
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

power cleans
215 x 1
225 x 5

wod
tested a comp wod from last year - http://www.bodybuildingdungeon.com/forums/training-logs/55895-infinity-beyond-26.html#post883784
4 x snatch 95#
8 x overhead squat 95#
12 x toes to bar
7min amrap; 5 rounds + 12 reps
last year in comp I got 5 rounds + 5 reps

so i think in competition I could have won that event all things the same (winner had 5 rounds + 15 reps)

cardio
32 minutes spin bike
 
Dustin07

Dustin07

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hang snatch
95 x 5
115 x 5
135 x 5
155 x 3

snatch
165 x 3

back squat
185 x 5
225 x 5
255 x 3
275 x 2
285 x 1
255 x 5

while the weight isn't high, the squats were A2G and i'm super happy with form

wod 1
retest from last years comp
8min amrap
42 double unders
24 kb swings 53#
12 box jump up and overs 24"
got 4 rounds even

last year I had 4 rounds + 37 DU so i'm just a little bit behind.

wod 2
8 min amrap of:
2 ring muscle ups
4 x 30" box jups
4 mu
8 box jups
8 mu
12 box jumps
etc etc
total reps = 60 (20 and 40)
 
Dustin07

Dustin07

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bench
95 x 10
135 x 5
165 x 5
195 x 5
205 x 5
215 x 5
225 x 5s x 2r

db hammer curls
6 sets

weighted dips
bw x 12
+25lbs x 10
+45lbs x 10r x 3s

hammer strength bench incline
5 sets

hammer strength bench
4 sets

notes
fun session, great chest pump.
 
Dustin07

Dustin07

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yesterday:

squats
95 x 10
135 x 10
185 x 10
225 x 5
245 x 5
265 x 5
225 x 5

front squats
135 x 10

overhead squats
95 x 10

hang snatch
95 x 3
115 x 3
135 x 3
155 x 3
 
dapack

dapack

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Don't know how you find the energy to do 2 wod in the same day. Looks like you are doing lots and lots of squats. How are your legs feeling?
 
Dustin07

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well, psychologically, i'm in training mode again which is nice. so sleeping is on par (ZMA), drinking is next to zero, eating is sharp. Carbs with breakfast, and lunch, and also in my pre workout shake. When I do 2 wods, the first wod is much harder for me because I'm doing it alone so I have to self motivate to push through and really try. the 2nd wod is much easier because I do it in a semi competitive format with other guys going side by side. so even if I'm dog tired, I can summon something.

legs are feeling really good. the weight just feels heavy on my back so I just need to keep at it.

If it weren't for real life I'd love to do 2 a days again. a good hard wod in the morning, then heavy lifting and another wod in the afternoon.
 
Dustin07

Dustin07

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last night;

deads
135 x 10
225 x 6 x 2
275 x 1

sore back, decided not to push it

wod
7 x 165lb front squat
7 x 115lb push press
5 min amrap = 4 rounds + 4 reps

wod
10 x 30# wall ball squats
10 x 70# kb swings
3 x ring muscle ups
3 rounds; time 4:48ish
 
dapack

dapack

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Hopefully nothing serious going on with your back.
 
Dustin07

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it was just tight on the left side above the hip/lower back. I dont think it was anything serious, but realizing I've been on a good stint lately i opted against risking it.
 

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