Kenny Dusseault Training Log

Currently on an off week before a competition, but I will start posting my training log here starting with my meet results on August 23rd, and then starting after that!

Stay tuned

Goals for my meet on Saturday are

Squat: 440
Bench: 242 (Coming off a shoulder injury)
Deadlift: 473

August 30th deadlifts

Deadlift: 135x10, 225x5, 315x5, 365x3, 405x2x2

Called it at 405 today, feeling pretty shitty but I feel like on a good day that would be in the 440-460 range for doubles.

Trap bar deadlifts: 225x8x4
DB Shrugs: 100x15x4
Lat pulldown: 150x12x4
Skull crushers: 65x12x4
BB curls: 70x12x4

Pretty good training day today, accessories really left me feeling strong! Now time for a day off gearing up for 6 weeks of Cube Predator benching!! Can’t wait to put up 315!

September 12th deadlift day

Worked up to 425x3 and 450x1 without a belt today, two big PR’s for me! Going to train beltless for a while, and once I can pull 440x5 I am going to go for a new 1 RM and I am quite confident I will break my current 500 lbs.

September 15th bench press

Bench: 135x8, 165x8, 195x5, 220x3x5, 240x1(Post injury PR)
Close grip: 155x10, 155x11
DB incline: 50x12, 50x10, 55x8, 65x6, 80x4
seated row: 135x12x4
Shoulder press: 45x12x3
Hammer curl: 40x12x4

This workout felt great! The last little while, my shoulder has been nagging me when benching, but that rep with 240 flew up and was completely painless! Still not where I was before the injury, but I am being smart about it this time, and working up with reps, instead of just testing my limits the second I feel no pain. Slowly but surely things are coming back! Can’t wait to press 300 in training, but gotta wait until I can at least press 275x3 before giving it a try.

September 16th squat day
Pretty lousy day today, been sick so squatting felt like my head was going to explode.

135x10, 225x6, 315x4, 365x2, 405x1x2, 225x15x3
Good mornings: 135x12x4
Straight leg deadlifts: 135x12x4

September 21st deadlift
Missed putting in my last bench day, but it wasn’t great anyways…

Deadlift: 135x7, 225x5, 315x4, 385x2, 435x2(PR)
Static hold: 385x3x10 seconds.
Hammer curls: 45x10x3
DB curls: 35x8x5
Lat pulldown: 165x10x3
OHP: 115x3x5, 135x2 (PR post injury)

A nice PR in the deadlift and I almost squeezed out a triple, but just couldn’t get it. The triple would have put my projected 1RM at 479 lbs. Going to take 435 again next weekend, and aim for 3-4 reps. Well rested and fueled up I think I can hit it!

September 22nd bench

135x8, 165x6, 195x5, 215x3, 235x2, 255x1(PR) Forgot to write it in, but I did 8 sets of shrugs after my deadlift workout, so my traps were dead benching. Felt weak, and my lock out was terrible, but 255 went up which is a 5 lbs PR post injury. Going to go for another 1RM on thursday when I bench, hopefully all rested up. Getting back on Cube predator week 4 next week cause things got off track a bit this week.

September 25th deadlift

135x6, 225x5, 315x4, 365x2, 405x2, 455x2 (PR) 475X
One arm rows: 105x7, 80x10x4
Hammer curls: 45x12x4

Deadlifts felt great, and 455x2 beltless gives me a projected max of 485, nearing my goal of cracking 500x1 beltless. Pumped about this, and can’t wait for deadlifts next week!!

September 27th squats
135x5, 225x5, 275x3, 315x3, 365x1, 385x3. Not a pr, but the weight went up a lot smoother this time then last time! Hoping to go for 405x3 and 440x1 very soon!

October 3rd deadlifts/accessory work

Benched a couple of days ago, but forgot to record my weights. Hit 250x3x1 rep so things are starting to come back.

Deadlifts from today were terrible.

135x5, 225x5, 315x4, 365x2, 405x1, 460X, 405x1x5

Called it there for deadlifts. I feel like I am in need of a de-load week once I finish my bench program. Everything just felt beat down today, and I just couldn’t manage anything near what I usually can.

After deadlifts I did a little work on my shoulders, upper back, and arms.

OHP with 10 second pause at lockout: 75 lbsx5x5
Lat pulldown: 165x6x6
Hammer curls: 40x12x4
Barbell curls: 90x6x6
DB shrugs: 75x10x4
Lilly shrugs: 55x12x5

De-load week over, and back to posting my workouts

Bench: 135x8, 165x6, 185x5, 205x5x2, 225x4, 245x2
Close grip: 135x10, 155x10, 175x8, 185x5, 155x12
Hammer curls: 45x10x3
Seated row: 180x10x4
Lat pulldown: 135x10x3
Incline DB: 55x9x4
DB Shrugs: 65x15x4
Rubish rows (DB): 50x12x4
OHP: 95x8, 115x5, 135x2, 155x1, 135x2x3, 115x6

October 17th Squats

Squat: 135x8, 225x5, 315x4, 365x3, 415x1, 435x1 (Wrapped squat PR) 365x3, 315x5x2
Leg Curls: 105x10x4

October 18th Bench
Bench: 135x8, 165x6, 195x3, 225x2, 245x2x2
Close grip: 135x10, 155x6, 185x4, 205x3, 225x2 (PR)
OHP: 95x6, 115x5, 135x4, 155x2, 135x4, 115x6x3, 95x10x3
Barbell curl: 70x10x4
DB row: 75x8x4

Shoulder is finally feeling better. Bugged me a little bit on my top set on bench, but the feeling went away almost immediately. Bench is feeling very positive. Going to try to run Cube Predator again for 6 more weeks and work on finally getting to that 315.

October 21st Squats

Squat: 135x6, 225x5, 315x3, 365x2, 385x2x2, 415x1, 335x3x3
Leg curls: 105x10x3
Face pulls 105x10x3

October 22nd Deadlift
135x8, 225x5, 315x4, 405x3, 435x4, 405x1
Face pulls: 105x10x4
Hammer curls: 50x10x2, 45x10x3
Lat pulldown: 180x8x3

October 24th bench
135x8, 185x3, 205x3, 225x2, 245x3, 255x2, 265x1(PR) 275x1(PR) 225x3x3
Close grip: 135x10, 155x8x2, 175x8
DB shoulder press: 50x10, 60x8x3
Lat pulldown: 180x10x3
Hammer curls: 50x10x3, 60x3
Face pulls: 105x15x2, 105x12x2

October 27th Bench Day 1 Smolov JR
Worked up to 205x6x6
Close grip: 155x10x3
Lat pulldown: 180x10x3
Seated row: 165x10x3

October 28th squats

135x8, 225x4, 315x2, 335x2, 355x1, (Belt) 385x2, 410x2 (PR) 355x2x3
Leg curls: 120x6x4 sets
Front squat: 185x3x4
DB lunges: 50x5x3
Kept the front squats light because my left knee kept cracking. Wasn’t overly painful, just something to keep an eye out for. Overall a good workout though