DaPack..Fighting Age One Day at a Time

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  1. October 20th, 2015 (Tuesday)

    Squats;
    1 set 3 reps 235lbs
    1 set 3 reps 275lbs
    1 set 3+9 reps 300lbs

    Squats (Bench);
    3 sets 5 reps 325lbs, 335lbs, 345lbs

    Squats (DE/Pause);
    3 sets 5 reps 225lbs, 235lbs, 250lbs

    Last work day and finally get 2 off finally. Happy like yesterday considering how tired I am. Goal was 10 reps but got 12 so was happy with it.


  2. October 21st, 2015 (Wednesday)

    Cardio; 20 mins

    Incline Press;
    1 set 5 reps 205lbs
    1 set 3 reps 235lbs
    1 set 1+6 reps 265lbs

    Seated Barbell Shoulder Press;**Setup in squat rack
    3 sets 3 reps 135lbs, 155lbs, 170lbs
    4 sets 1 rep 185lbs, 195lbs, 205lbs, 215lbs

    Skullies;
    3 sets

    Push Downs;
    3 sets

    Was really happy with inclines today. Starting to feel my bench slowly coming back.
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  3. October 22nd, 2015 (Thursday)

    Deads;
    1 set 5 reps 285lbs
    1 set 3 reps 330lbs
    1 set 1+6 reps 370lbs

    Deads (Deficit);
    3 sets 5 reps 275lbs, 285lbs, 295lbs

    Rack Pulls/ Shrugs;
    3 sets 5 reps 315lbs, 325lbs, 335lbs

    As tired as I was will take it.

  4. I really need to hit the deficits again, its been a while.

  5. i would like to say that even if your lifts had gone done, you're putting in good work and they're all still excellent especially compared to your bodyweight. based on your squat and dead numbers you could probably powerclean 275 lbs or more once you get used to it. i would say make sure to come up slow and in control and don't try to pull fast until your past your knees. wait to shrug and pull with your upper body into your turnover until your totally extended upward. you might want to look up what a tall power clean looks like, it's a really good assistance lift that will help you figure out the second part of the pull into the turnover. if you want to get more technical with it, once you figure those out you can try them starting on your toes, this really emphasizes foot mobility and dropping under the weight faster to make a smoother catch and rack.
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  6. Quote Originally Posted by dapack View Post
    October 1st,2015 (Thursday)

    Cardio; 20 mins

    (Super Set)
    --1a. Side Laterals, 3 sets**Went really light, mainly warmup
    --1b. Bent Over Rows
    --1c. Dbl Front Raises

    Power Cleans**Totally new
    1 set 5 reps 95lbs
    1 set 4 reps 115lbs
    1 set 3 reps 135lbs
    1 st 2 reps 155lbs
    2 sets 1 rep 185lbs, 205lbs
    3 sets 3 reps 185lbs

    (Super Set)
    --2a. EZ Curls; 3 sets
    --2b. Dbl Incline Hammer Curls
    --2c. Dbl Spider Curls

    Decided since all my other lifts are tanking right now would start something new. Being a noob at power cleans should give me some decent gains and hopefully give me some motivation to hit the gym since right now it is at a big zero. 32 days until my 45th and hopefully can lose the last bit of fat by then and increase some of my lifts.
    how good is the bearing spin on your barbells at your gym? a bad barbell makes power cleans miserable.

  7. October 24th, 2015 (Friday)

    Bench;
    4 sets 1 rep 275lbs, 290lbs, 300lbs, 315lbs

    Bench (DE);
    6 sets 3 reps 185lbs

    Went a little heavier on bench but wanted to test shoulder and needed a confidence boost. Shoulder stills hurts a little but nothing major so still not 100% but getting better. Only been 7 weeks back to upper body since taking 3 months off and overall happy with were I am at. Was expecting it would take the rest of the year to get healthy again and seems like my guess will be about right. Set went up pretty good so guessing at least this day could have hit 325lbs. Last couple weeks been really good and feel like things are finally starting to turn the corner again.

  8. Going to probably stick with 5/3/1 rest of year.

  9. Quote Originally Posted by Dustin07 View Post
    how good is the bearing spin on your barbells at your gym? a bad barbell makes power cleans miserable.
    none at all

  10. October 25th, 2015 (Sunday)

    Squats;
    1 set 5 reps 245lbs
    1 set 3 reps 285lbs
    1 set 1+10 reps 320lbs

    Squats (Bench);
    3 sets 3 reps 350lbs, 365lbs, 375lbs

    Squats (DE/ Pause);
    3 sets 3 reps 250lbs, 260lbs, 270lbs

    One 10/8 did the same for squats but only got 1+6 reps. Definitely feeling things are starting to turn around now. Think will go up 10lbs next cycle with squats and hopefully can get close to the same number of reps.

  11. October 26th, 2015 (Monday)

    Cardio; 35 mins

    Bench;
    1 set 5 reps 215lbs
    1 set 3 reps 245lbs
    1 set 1+7 reps 275lbs

    Bench (DE);
    6 sets 3 reps 185lbs

    Really needed the past 2 days. Motivation has been tanking but now looking forward to the next cycle of 5/3/1. 3 reps short of my PR at 275lbs though my max is down a lot still at least my reps are getting better. Think will go up 10lbs next cycle for bench too.

  12. November 2nd, 2015 (Monday)

    Cardio; 20 mins

    Bench;
    1 set 5 reps 195lbs
    1 set 5 reps 230lbs
    1 set 5+7 reps 250lbs

    Bench (DE);
    5 sets 3 reps 205lbs

    Super Set
    --1a. EZ Curls; 3 sets
    --1b. Incline Hammer Curls
    --1c. Dbl Spider Curls

    Dbl Curls (TUT);
    3 sets 9 reps

    Been sick the past week and still not 100% but slowly getting there. Hopefully once I get a day off or two can recover all the way. Was not expecting much today because of this but will consider last week a forced de-load. Plus side is even though under the weather still got the same reps as last cycle off 5/3/1 but at 5lbs heavier. Will consider that a win for the home team.

  13. the cold and flu bugs are running like crazy this year.

  14. November 3rd, 2015 (Tuesday)

    Squats;
    1 set 5 reps 225lbs
    1 set 5 reps 260lbs
    1 set 5 reps 290lbs**Passed on AMRAP
    (Joker Sets)
    1 set 5 reps 315lbs
    1 set 5 reps 340lbs**Light wraps
    1 set 5 reps 350lbs**Light wraps
    1 set 5 reps 365lbs**Heavy wraps
    1 set 5 reps 375lbs**Heavy wraps

    Almost passed on going to the gym today because I am still a little sick and knew doing squats was going to suck. Figured being sick my reps would be more effected than strength so passed on 290lbs for AMRAP this week and did joker sets and messed around with my wraps. Today is my last day of 9 in a row at work so finally my days off are coming and hopefully can finally kick this sickness the rest of the way.

  15. November 4th, 2015 (Wednesday)

    Incline Press;
    1 set 5 reps 190lbs
    1 set 5 reps 220lbs
    1 set 5+4 reps 245lbs

    Seated Barbell Press;
    1 set 5 reps 130lbs
    1 set 5 reps 150lbs
    1 set 5+4 reps 165lbs

    Skullies;
    4 sets

    Think I set my inclines a little to high but will keep it were it is at.

  16. November 5th, 2015 (Thursday)

    Cardio; 20 mins

    Deads;
    1 set 5 reps 260lbs
    1 set 5 reps 305lbs
    1 set 5+15 reps 340lbs

    Rack Pulls/ Shrugs;
    3 sets 7 reps 295lbs, 305lbs, 315lbs

    (Super Set)
    --1a. EZ Curls; 3 sets
    --1b. Incline Hammer
    --1c. Dbl Spider

    Dbl Curls (TUT);
    3 sets

  17. November 6th, 2015 (Friday)

    Bench;
    4 sets 1 rep 275lbs, 290lbs, 300lbs, 320lbs

    Bench (DE);
    6 sets 185lbs

    First time since June felt nothing in my shoulder after lifting. Hit 320lbs pretty good so maybe could have hit 330lbs that day. Still a little sick but finally getting over it.

  18. November 9th, 2015 (Monday)

    Bench;
    1 set 3 reps 210lbs
    1 set 3 reps 240lbs
    1 set 3 reps 270lbs
    (Joker Sets)
    --1 set 3 reps 280lbs
    --1 set 3 reps 290lbs
    --1 set 3 reps 300lbs

    Bench (DE);
    6 sets 3 reps 185lbs

    (Super Set)
    --1a. EZ Curls; 3 sets
    --1b. Incline Dbl Curls
    --1c. Dbl Spider Curls

    Power Cleans;
    8 sets 3 reps**Kept really light 115lbs was average weight

  19. Did I read that deadlift day correctly? +15 reps @ 340lbs?

  20. Quote Originally Posted by Dustin07 View Post
    Did I read that deadlift day correctly? +15 reps @ 340lbs?
    Yep, was amazed with myself LOL 20 reps total. One thing I never tried was high rep deads and hoping maybe this is how my body responds best for training. In the past always did tons of single/ doubles.

  21. November 10th, 2015 (Tuesday)

    Squats;
    1 set 3 reps 245lbs
    1 set 3 reps 280lbs
    1 set 3+10 reps 310lbs

    Incline Press;
    1 set 3 reps 205lbs
    1 set 3 reps 240lbs
    1 set 3+5 reps 260lbs

    Squats (Bench);
    3 sets 5 reps 340lbs, 350lbs, 355lbs

    Squats (DE/ Pause);
    3 sets 7 reps 225lbs, 230lbs, 240lbs

    Skullies;
    3 sets

    Push Downs;
    3 sets

    The last set of squats destroyed me but pushed through and did my assistance work. Kind of knew I am only good for 1 solid set of deads/ squats a workout and think one reason why 5/3/1 is working so good is because you really only have 1 all out set a workout and I adjusted the %'s and weight to make sure I always get a lot more + reps. Added inclines today even though I benched yesterday because cannot workout tomorrow so want to make sure I get them in and will add shoulders in probably Friday after bench.

  22. Quote Originally Posted by dapack View Post
    Yep, was amazed with myself LOL 20 reps total. One thing I never tried was high rep deads and hoping maybe this is how my body responds best for training. In the past always did tons of single/ doubles.
    if you figure it out let me know because i still haven't figured it out lol. 5/3/1 type approach kinda seems best for me except the training weights are always too low by default.

  23. November 12th, 2015 (Thursday)

    Cardio; 20 mins

    Bench;
    1 set 3 reps 210lbs
    1 set 3 reps 245lbs
    1 set 3+6 reps 270lbs

    Bench (DE);
    6 sets 3 reps 185lbs

    Seated Barbell Press;
    1 set 3 reps 140lbs
    1 set 3 reps 160lbs
    1 set 3+6 reps 175lbs

    Power Cleans;
    4 sets 3 reps 95lbs
    3 sets 3 reps 115lbs
    2 sets 3 reps 135lbs
    1 set 3 reps 155lbs

  24. November 13th, 2015 (Friday)

    Deads;
    1 set 3 reps 285lbs
    1 set 3 reps 325lbs
    1 set 3+14 reps 360lbs

    Deads (Deficit);
    3 sets 7 reps 250lbs, 265lbs, 285lbs

    Rack Pulls/ Shrugs;
    3 sets 5 reps 315lbs, 335lbs, 345lbs

    (Super Set)
    --1a. EZ Curls; 3 sets
    --1b. Incline Dbl Curls
    --1c. Dbl Spider Curls

    Was expect reality to come and slap me in the face after last week's deads but again had one of my best dead session with regards to reps ever. Was hoping for 10 reps but got 7 more. Don't know what is going on but hoping this streak continues. Since switching to 5/3/1 things are climbing across the board and hoping it can continue at least until I get all my lifts close to what they were before the plunge.

  25. strike while the iron's hot!!
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