DaPack..Fighting Age One Day at a Time

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  1. awesome set at 360! if you could rep that many times I bet you could power clean close to 300 once you get the form down. I don't think I'd be able to stand straight after a set like that.


  2. Quote Originally Posted by Dustin07 View Post
    strike while the iron's hot!!
    Quote Originally Posted by Balthazar View Post
    awesome set at 360! if you could rep that many times I bet you could power clean close to 300 once you get the form down. I don't think I'd be able to stand straight after a set like that.
    Would take a 500lb pull over any lift any day. This week is 1+AMRAP so hoping will get 380lbs for 8 reps, if I get +10 will consider the streak alive. Hoping for 285lbs bench for 1+4 and 330lbs squat 1+8.
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  3. well i would say you're not far off 500 right now, keep it up.

  4. November 16th, 2015 (Monday)

    Cardio; 35 mins

    Bench;
    1 set 5 reps 215lbs
    1 set 3 reps 250lbs
    4 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs

    Bench (DE);
    6 sets 3 reps 185lbs

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

    Dbl Curls (TUT);
    3 sets 9 reps

    Just got done working 7 in a row and weekend was 12.5 hour days so just messed around. Friday will do my 1+AMRAP for bench. Hopefully after a cheat night can recover a little and hit my weekly goal for squats tomorrow.

  5. November 17th, 2015 (Tuesday)

    Cardio; 15 mins

    Squats;
    1 set 5 reps 255lbs
    1 set 3 reps 295lbs
    1 set 1+11 reps 330lbs

    Squats (Bench);
    3 sets 3 reps 355lbs, 370lbs, 385lbs

    Squats (DE/ Pause);
    3 sets 3 reps 255lbs, 265lbs, 275lbs

    A lot better workout than I thought it would be. When warming up everything felt really heavy but got more than I wanted to. Will go up +10lbs for squats again next cycle. Woke up today and right shoulder was hurting the same as how my left was when I had to stop upper body for 3+months. Plus side is I figured out what is causing it and now can make changes. When my form gets really sloppy on bench I noticed that I push my wrist out which in turn pushes my elbows out. Need to work on that part of my bench and concentrate on my wrists a little more.
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  6. this is going to sound really weird but I've been seeing a lot of people getting acupuncture lately for shoulders and feet. I'm going to give it a try for the plantar fasciitis i think.

  7. nice squats! i might be able to do 330 for 1+0 lol. I hope you can get everything straightened out like you mention for your upper body cause your bench is definitely looking strong and i bet you'll hit your goal on friday.

  8. Quote Originally Posted by Dustin07 View Post
    this is going to sound really weird but I've been seeing a lot of people getting acupuncture lately for shoulders and feet. I'm going to give it a try for the plantar fasciitis i think.
    I have really crappy insurance now or would give it a try.
    Quote Originally Posted by Balthazar View Post
    nice squats! i might be able to do 330 for 1+0 lol. I hope you can get everything straightened out like you mention for your upper body cause your bench is definitely looking strong and i bet you'll hit your goal on friday.
    Thanks

  9. November 18th, 2015 (Wednesday)

    Cardio; 25 mins

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

    Seated Barbell Press;
    1 set 5 reps 145lbs
    1 set 3 reps 165lbs
    1 set 1+9 reps 185lbs

    EZ Curls;
    4 sets 7 reps

    Dbl Curls;
    4 sets 9 reps

    Shoulders were still hurting this morning but once I warmed up felt a little better. Really paid attention to my wrist/ elbows but flat bench is a totally different ROM so guess will see Friday how bad it really is. Going to go up +10lbs in both next cycle. Been a long time since I did that many reps on inclines with 275lbs was hoping for 5 reps and got even more. Hamstrings/ Glutes are really soar so hoping will recover by tomorrow for deads.

  10. November 19th, 2015 (Thursday)

    Cardio; 20 mins

    Deads;
    1 set 5 reps 295lbs
    1 set 3 reps 340lbs
    1 set 1+14 reps 385lbs

    Deads (Deficit);
    3 sets 5 reps 275lbs, 285lbs, 300lbs

    Rack Pulls/ Shrugs;
    3 sets 3 reps 330lbs, 350lbs, 365lbs

    Best set of deads I ever did, may not be a PR but definitely a rep PR. Shoulder feeling a little better but today is the big test.

  11. you did a set of 14 reps at 385? holy cow.

  12. Quote Originally Posted by Dustin07 View Post
    you did a set of 14 reps at 385? holy cow.
    Technically 15 reps, 1+14. Hands down the best dead set I ever had.

  13. November 20th, 2015 (Friday)

    Cardio; 35 mins

    Bench;
    1 set 5 reps 220lbs
    1 set 3 reps 250lbs
    1 set 1+7 reps 285lbs

    Bench (Bottom Ups);
    5 sets 3 reps 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

    Skullies;
    4 sets

    Push Downs;
    4 sets

    Swimming; 25 mins

    Been the best week of lifting in a very long time. Hit squats 330lbs for 12 reps, deads 385lbs for 15 reps and bench 285lbs for 8 reps. Going up 10lbs in each next cycle. Think for bench can push maybe 2 more before I go to 5lbs and thinking deads and squats 3 to 4 more cycles at +10lbs. Ever dead session has been a rep PR basically and my best overall dead rep is 425lbs for 3. Thinking if things continue time I get there should be able to destroy it. Hard to not want to go up 20 to 30lbs in squats and deads but for time being on single weeks want bench to be 1+3 to 4 reps and dead/ squats 1+6 to 7 reps.

  14. November 22nd, 2015 (Sunday)

    Inclines;
    1 set 5 reps 205lbs
    1 set 5 reps 230lbs
    1 set 5+5 reps 250lbs

    (Super Set);
    --1a. EZ Curls; 4 sets
    --1b. Incline Hammer Curls
    --1c. Dbl Spider Curls

    Not expecting to much this week with the short rest period, only 4 days today for inclines, and short week. Not going to de-load but I am going to back off the assistance work this week.

  15. November 23rd, 2015 (Monday)

    Squats;
    1 set 5 reps 230lbs
    1 set 5 reps 270lbs
    1 set 5 reps 300lbs
    (Joker Sets)
    1 set 5 reps 325lbs
    1 set 3 reps 350lbs**Light wraps
    1 set 3 reps 365lbs**Light wraps
    1 set 1 rep 385lbs**Heavy wraps
    1 set 1 rep 405lbs**Heavy wraps

    Felt really drained today so passed on the 5+AMRAP and messed around with my wraps. Even though went low reps none of the sets were really grinders, had 1 to 2 reps left in me.

  16. well you were on such a high point for the last week making one day a little low key because you feel it's right is just preparing you for some more difficult attempts coming up soon. plus you were picking up some heavy weights anyway, even if you feel like you had a little more in the tank if you wanted it the next time you make similar attempts you'll be fresh and ready for it.

  17. November 24th, 2015 (Tuesday)

    Cardio; 15 mins

    Bench;
    1 set 5 reps 225lbs
    1 set 3 reps 255lbs
    4 sets 1 rep 280lbs, 295lbs, 315lbs, 330lbs,

    Dbl Curls;
    4 sets 5 reps

    Spider Curls;
    4 sets 7 reps

    Incline Hammer Curls;
    4 sets 9 reps

    Hit 330lbs pretty good and most important thing is got over the mental part. Pretty sure on a good day can hit 340lbs so happy about that part. Hopefully can stay healthy and sometime next year hit x2 my body weight since I was so close in June.

  18. November 25th, 2015 (Wednesday)

    Deads;
    1 set 5 reps 300lbs
    1 set 3 reps 345lbs
    2 sets 1 reps 390lbs, 410lbs
    1 set 4 reps 425lbs**PR for reps

    Had the 5th rep mid thigh and decided not to really fight for it. Considering a short week, being a little drain and 3 days of heavy lifting will take it. Best 3 days of lifting in a very long time. Depending on how deads keep going might try again in another month and a half at breaking my new rep PR for deads.

  19. November 30th, 2015 (Monday)

    Cardio; 40 mins

    Rotator Cuff, Band;
    6 sets

    (Super Set)**Super Light, 7.5lbs
    --1a. Side Laterals; 3 sets
    --1b. Bent Over Rows
    --1c. Front Raises
    --1d. Dbl Upright Rows

    Rotator Cuff, Dbl;
    6 sets

    Bench;
    1 set 15 reps 135lbs
    1 set 10 reps 165lbs
    1 set 5 reps 185lbs
    1 set 3 reps 225lbs
    1 set 3 reps 250lbs
    3 sets 1 rep 275lbs**Messed around with 3 different grip, middle finger seems the best
    3 sets 1 reps 290lbs, 315lbs, 335lbs**Best lift since injury

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

    Dbl Curls (TUT);
    3 sets

    Foam roll/ stretch

    Figured would list everything I do now on bench days including all the warm up I do even before I come close to a working set. Main goal is to stay injuring free and if it takes be 30 to 45 mins of warm up before I get to my working sets so be it. 335lbs was a struggle but came off of 7 days in a row of work and worked 14 hours Saturday and 12.5 hours Sunday so was not expect a lot. One reason I make Monday play days on my work week for bench and Fridays are the 5/3/1 workouts. Had zero explosion in my reps today because of this.

  20. 335lbs is crazy impressive!! i hear you on warm ups. I've had days where I feel like it takes me an hour to get to my final working set on squats. squats just take forever for my back and hips to get warm.

  21. December 1st, 2015 (Tuesday)

    Squats;
    1 set 5 reps 235lbs
    1 set 5 reps 275lbs
    1 set 5+10 reps 300lbs

    Squats (Bench);
    4 sets 3 reps 350lbs, 375lbs, 395lbs, 405lbs
    4 sets 1 rep 425lbs, 455lbs,475lbs, 500lbs**Heavy wraps

    Not going to do heavy wrap bench squats a lot but wanted to have the feel of the weight on my back and work on stabilization with heavy weights.

  22. so you box squatted 500lbs?!!

  23. Quote Originally Posted by Dustin07 View Post
    so you box squatted 500lbs?!!
    Yes, a really one too LOL Sat and de-loaded the weight before coming back up. My stabilizer muscles really suck at that weight and the hardest part was taking it off the rack, setting up my foot position and then racking it again.

  24. I can't imagine what 500lbs would even feel like on the back. i'm not sure I could unrack it. that's pretty intense.

  25. December 2nd, 2015 (Wednesday)

    Cardio; 20 mins

    Incline Press;
    1 set 5 reps 195lbs
    1 set 5 reps 225lbs
    1 set 5+7 reps 250lbs

    Seated Barbell Press;
    1 set 5 reps 135lbs
    1 set 5 reps 160lbs
    1 set 5+5 reps 175lbs

    EZ Curls;
    4 sets 5 reps

    Dbl Curls;
    3 sets 7 reps

    Incline Hammer Curls;
    2 sets 9 reps

    Dbl Spider Curls;
    1 set 11 reps

    Finally got a lacrosse ball yesterday and used it today. My glutes were really killing me from yesterday and I also read it helps with lower back pain which I have every day. Woke up today with my lower back hurting big time, not a muscle issue but more a hip, and using the ball really helped it a lot. Still hurts but definitely an improvement. Think each day after work going to foam roll and use the ball since I am on my feet all day and walking hopefully this will help with my pain.
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