T Nation

Dustin's Road to Elite


Best lifts of 605 SQ, 415 BN, 625 DL, 1645 TOTAL all in extremely loose single ply gear. Been doing USAPL but now I'm ready for something different. I'm 6'5 and 280lbs and 24 years. Here's what I did today

DE/RE Lower
thursday 11-17-11

SS Yoke Bar Low Box---barx2x10, 175x6, 225x5, 265x3, 315x2, 355x8x2
to foam

Sumo Deads---135x3, 225x3, 315x2, 405x8x1
switching styles on speed day

Power Cleans---225x2x3, 275x2x1, 295x1

Ton's of Jumps...I mean lots of them.

More later


DE/RE Upper
friday 11-18-11

Log Press---logx2x10, 120x2x5, 180x3, 230x3x3
log weighs 70lbs

Speed Bench---barx8, 95x5, 145x3x5, 175x3x5 + double purples
pinky was 1 finger inside rings


Pull Ups---5x5---BW = 283lbs

Not bad after from coming from wrestling practice. I need to limit my live wrestling with my kids so i don't lose too much weight. great day though. more later


I guess you got tired of being the only person posting on Maryland powerlifting? haha.


you hit the nail on the head....plus i couldn't do states...again. time to get all drugged up, by a ton of multi ply gear and go crazy.


ME Lower
monday 11-21-11

Rv Band Deads---135x8, 225x5, add greens, 225x3, 315x3, 405x2, 495x1, 585x1, 635x1, 675x1 PR +10lbs, added suit, 700x0, 700x1 PR +45lbs
ipf metal viking deadlifter, missed the first right a lockout and came back and crushed it the second time

Good Mornings---135x5, 225x5, 315x3x3
wide squat stance

Vertical Leg Press--1pl/sidex8, 2plx8, 3plx8

Reg Leg Press---5pl/sidex20, 7plx20, 8plx20

Quad Killers---2x10/10/10 w/100lbs
basically 21's on a leg extension with 10reps instead of 7. BRUTAL

great day. after eating heavily all day and post workout, BW is around 286-287. Probably keep it there for 2-3 more weeks, test maxes, and then shed some body fat and get into wrestling shape so I can work with my athletes more. more later


ME Upper
wednesday 11-23-11

Pin Press---barx10, 135x8, 225x5, 315x3, 365x1, 405x1, 425x1
pins at midway, comp grip

DMB Bench---75x8, 100x8, 120x8, 150sx1, 100x12

Seated Cable Row---8s---10th plate, 12, 14, 16, 18, 20(stack), 12x12
DD Handle

FAT Gripz DMB Curls---3x8/arm---30s

Face Pulls---3x8---8th plate

Out of town and back at my original gym Golds. After being at a new and better training gym for a couple months now, I'm completely blown away that i could've ever used that equipment to start with. Going out to do some serious drinking with my buddy who's back from his Army tour and then i'm going to try and put on about 10lbs of bloat by tomorrow night. more later


ME Lower
monday 11-28-11

Squats---105x8, 200x8, 245x5, 335x3, 425x1/1, added suit bottoms 515x1, added reverse light bands/straps up 605x1/1

Block Pulls---405x3, 495x3, 585x1, 605x1
5" Blocks

going to hold a mini meet for myself next thursday and then re-assess and tackle weaknesses and size issues. tired and running late so I rolled out after this. more later


ME Upper
wednesday 11-30-11

Bench---135x10/10, 225x5/5, 315x3/1, added shirt 405x1, 435x1 PR +10lbs, added new shirt & 3 board 405x1 (no touch), 495x1 (touch)
old shirt is a super loose single ply Rage and the new is a slightly used 2ply 54 Phenom

Incline Bench---135x8, 225x5x5

Reverse Grip Lat Pulldown---3x10

Seated Cable Row---3x10

body is sore and beat up from benching. more later


DE/RE Lower
thursday 12-1-11

SSB Yoke Low Box---barx10, 135x5, 185x5, 225x3, 275x2, added belt 315x8x2, 225x2x5
don't know what the bar weighs, just calling it like a normal bar.

Speed Deads---135x5, 225x3, 315x5x1, 365x6x1

Super Set
Roman Chairs---4x8/8 @ BW = 290 +25 for abs

Kneeling Jumps to 8" box x3 reps
Box Jumps to 40" x 3 reps
16" Box Squat to Box Jump 40" x 3 reps
Box Jumps to 40" x 3 reps + 15lb vest = 305lbs
Standing Jump over 16" box into Reactive Box Jump 40" x 3 reps
2 yard Broad Jump onto 32" box x 3 reps
1 yard Broad Jump onto 40" box x 3 reps
Kneeling Jumps to 8" box x 3 reps
Box Jumps to 40" box x 3 reps

Very good day today with loads of jumping. This is about what my average jumping like lately. It allows me to get some good work in a fun, non boring way. I'll try to get video of some. My current jumps I keep missing are Kneeling Jump to 10" box, 46" Box Jump, and 3 yard Broad Jump to 24" Box. Can't wait till I hit those. Maybe when I lose some fat. more later


Funny, the fatter I get the better my jumps get. I have noticed, being over 290 makes it harder to do a kneeling jump with a barbell on my back. Too much shit in the way.


That might be exactly what it is, cuz I'm hovering around 290 now but I don't do the bazillion extra little things you do either. That could also be why my jumping is starting to slow some


DE/RE Upper
saturday 12-3-11

Axel Bench---barx20, 145x5, 185x5, 235x5, 275x3x8
super set Pull Ups x 5 after every set including warm ups, Axel = 95lbs

Log Press---logx5, 155x5, 205x3x3, 155x8 Strict
super set Neutral Grip Pull Ups x 5 between all warm ups/sets, Log = 65lbs

Axel JMs--barx8, 115x8, 145x2x6, barx8
alternated bewteen Pull Ups and Neutral x 5 reps

Axel Curls---4x10

EZ Bar Preacher Curls---55x8, 75x3x6
EZ = 35lbs

Alternating FAT Gripz DMB Curl---30sx3x6/each hand

Straight Bar Tri Pushdowns---150x3x12

Everything was completely exhausted by the end of the day and my tri's felt like they were going to rip off at any second. Awesome stuff. more later


ME Lower
monday 12-5-11

Run---4x100 yards, 100yd sprint
beat out about 95% of my wrestlers and i was weighing 294

Squat---barx5, 135x5, 225x3, 315x3, 405x1, added suit bottoms 495x1, 545x1, added kneed wraps 585x1, 605xmiss (form issue), 605x1 smoked it PR +20lbs

GHR---5x8---@ BW

Rev Hyper---90x10, 180x10, 230x3x10

Hanging Leg Raises---5x3--@ BW
feet touch bar im holding on to

Ab Pulldowns---150x3x10

great day today. more later


Deload Upper
wednesday 12-7-11

Rev Band Bench---135x10, 225x10, 315x3x10 + very worn purple (light) bands

Band Tri Pushdowns---3x12 with purples choked over 7.5' rack
one band per arm

Single Arm Face Pulls---3x12/arm---purple band

Shoulder traction and stretching.

Took it easy today cuz i've been beating up this lift lately and going heavy in the shirt the past couple of weeks. PLUS I did a lot more drilling and wrestling with my heavies and 215s for two hours and this left me pretty drained. I'm excited for the season though. We are pre-season ranked 14 in MD and that includes private schools. However, where I graduated from is ranked 8 and Anne Arundel county is the most dominant county usually and has 5 public and 2 private schools all ranked within the top 20 teams. Should be a bangin year! more later


Good luck with wrestling this year. Are you still planning on testing your max's this weekend?


I'm gonna take it easy this weekend and see and use the numbers I hit the past two weeks as maxes. Probably had 10-20lbs more in each but I'm cool. Squatted 605, Benched 435, and DL 650 yesterday to give me 1700 total. Not in a meet but most def a huge difference since last february. I'm gonna call you on sat if I don't make it up to see what crushed.


Deadlift Test
thursday 12-9-11

Deads---135x5, 225x3, 315x2, 405x1, 495x1, added suit 585x1, 635x1 PR +10lbs, 650x0/0/1 PR +25lbs
single ply metal viking deadlifter

took me 3 tries but I pulled it. With my extra weight, the suit pulls too much and doesn't allow me to get into position. I kept getting way to forward. Then our first meet for wrestling was 20 mins after so I had to change and get ready. We ended up facing a team called New Town near Owings Mills and crushed them 64-14. There are new weight classes so there are 14 divisions, we pinned 10, won 1 major decision, and lost 2 by pin and technical. All my weight classes on JV and Varsity (191 - 285) won by pinfall. great day. more later


Was going to squat but i slightly strained my groin at wrestling practice. Our 220, who's a junior and failed 5/7 classes (dumbass), came in for a "camp" along with the help of some collegiate heavyweight wrestler who is ranked and was a 3 time high school all american. To say they're both tuff is an understatement.

The collegiate guy was a hard as hell for me to go against and our 220 kinda scares me. He's 16 and built like a full man, 6'2 225lbs and comes from national champ and all american wrestling family and he made me work for my points. He is going to be eligible at the end of the season and get to enter states and crush and as a senior he will be even nastier.

Amazingly, neither could score a point on me during any live drill and I outscored both of them...but my body is paying for it today. It just goes to show that 6'5 285lbs, being athletic and much stronger than your opponents can stop skilled opponents. They will probably beat my ass next week though. more later


friday 12-17-11

Seated Behind the Neck Press---barxlots, 135x8/8, 185x5, 225x3/3

Lateral Raises---25x2x10, 35x2x10, 45x2x8, 55x2x8, 25x8

Face Pulls---100x3x12, 120x3x12

Bent Over Cable Rear Delts---30x3x10

Single Arm Lateral---40lbsx3x8/each arm

BB Shrugs---135x20, 225x20, 315x20, 225x20

Singl Arm Cable Rear Flys---35x2x12/each arm

suprisingly, no pump at all. I'm going to have to do my own shoulder routine not my partners if i want to get all swoled up. more later


ME Lower
monday 12-19-11

Deficit Pulls---135x5, 225x5, 315x3, 405x2, 455x1, 495x1, 545x1, 565x1
stood on top of 4" blocks

4" Camber Bar GMs---135x5, 225x5, 275x5, 315x3x5
in between squat and dead stance

GHRs---25lbsx3x5, BWx8
high foot pad = brutal

Seated Leg Band Curl---3x10/leg w/green band

Landmine Side Bends
Super Set
Band Pull Throughs---1plx10R/10L/10, 2plx10R/10L/10, 3plx10R/10L/10, 4plx8R/8L/10

beat. drank a quart of chocolate milk after and pounded a half bag of baby spinach and 1/2lb of chicken alfredo. more later