DaPack..Fighting Age One Day at a Time

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  1. Quote Originally Posted by dapack View Post
    I measured and it is 4"
    Quote Originally Posted by Yomo View Post
    I thought all Inzer power belts were 4 inches?
    yeah after looking again I think mine is too, lol.


  2. October 27th, 2017 (Friday)

    Cardio; S: 25 mins (HIIT)

    Squats;
    4 sets 3 reps 295lbs, 310lbs, 325lbs, 340lbs
    2 sets 1 rep 350lbs, 365lbs** Heavy Wraps

    Squats, Pause 3 secs;
    3 sets 3 reps 230lbs, 235lbs, 245lbs

    SLD's;
    4 sets 7 reps 185lbs, 195lbs, 205lbs, 215lbs

    Incline Press;
    4 sets 3 reps

    Been about 2 years since I used my heavy wraps and I could swear that I use to get 7 wraps and today I was getting 8 wraps easily. Only thing I can think of is I am that much smaller or not remembering correctly. Time I got to the heavy wraps was kind of toast but at least had a few practice sets in.
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  3. October 30th, 2017 (Monday)

    Cardio; S: 25 mins (HIIT)

    Bench;
    2 sets 1 rep 275lbs, 285lbs
    1 set 1 rep 260lbs**Comp
    1 set 1 rep 272.5lbs**1 Board/ Comp/ 1st Attempt
    1 set 1 rep 282.5lbs**2 Board/ Comp/ 2nd Attempt
    1 set 1 rep 292.5lbs**3 Board/ Comp/ 3rd Attempt

    Dbl Shoulder Press;
    4 sets 7 reps

    Machine CGBP;
    4 sets 9 reps

    Seen this last week for bench prep and thought it looked really solid. They did it for 3 weeks and I am going to make it 4 weeks. Really cannot see it hurting and if anything it should be a lot better than what I had planned. My original was 255lbs 3 sets 1 rep @ comp and with this workout I am a little less than 5 weeks out and in some capacity already handling all my attempts. Next week will add a 4th attempt @ 300lbs. From what I read on the rules you can request a 4th attempt if it is for a record and since my state is 264lbs all my attempts will be for a record. Squats will be the same to since the record is 352lbs and my 1st attempt should be around 355lbs. The 4th attempt though doesn't count for your meet total just the record for the lift.

  4. so is your game plan to set a record in a state again and then move to a new state to set another record? Didn't you have the record in ND?

  5. Quote Originally Posted by Dustin07 View Post
    so is your game plan to set a record in a state again and then move to a new state to set another record? Didn't you have the record in ND?
    South Dakota I have the record but that was by default since there was no record set at the time. This time though there are records so happy I actually have records to beat. Basically all master and weight classes I will compete in have records already set so it gives me something to aim for.
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  6. October 31st, 2017 (Tuesday)

    Deads;
    3 sets 3 reps 225lbs, 250lbs, 275lbs
    5 sets 1 rep 315lbs, 335lbs, 355lbs, 375lbs, 395lbs

    RDL's;
    5 sets 3 reps 250lbs, 275lbs, 295lbs, 315lbs, 330lbs

    So after my 4th set realized I have developed a pretty bad habit. I would pull myself down into my starting position and while down there would go over all the cues in my head and the time I actually pulled would be around 3 seconds on average. So for 3 seconds I would be in my starting position with everything tight and flexed even before I pulled. After realizing I was wasting needless energy and already fatiguing myself to some extent even before I started the pulling I made a change. As soon as I pulled myself down into my starting position I immediately started the pull since if I was pulling myself down into position right to begin with then everything should already be tight and good to go. After making the change I finally had explosiveness back into my reps and that even includes my top set.

  7. November 1st, 2017 (Wednesday)

    Cardio; S: 25 mins (HIIT), T: 15 mins

    Bench;
    3 sets 3 reps 135lbs, 160lbs, 185lbs**Speed Sets
    6 sets 2 reps 240lbs, 250lbs, 260lbs, 270lbs, 275lbs, 280lbs

    Flat Dbl Press;
    4 sets 7 reps

    Machine Dips;
    4 sets 13 reps

    Last few weeks be sucking on my cardio but weight is doing good, 175.5lbs average last week.

  8. November 3rd, 2017 (Friday)

    Squats;
    5 sets 2 reps 300lbs, 310lbs, 320lbs, 330lbs, 340lbs

    Squats, Pause 3 secs;
    3 sets 3 reps 245lbs

    SLDL's;
    5 sets 7 reps 135lbs, 155lbs, 175lbs, 185lbs, 200lbs

    Incline Press;
    5 sets 2 reps

    Was suppose to use my heavy wraps again but the time I finished my last working set didn't have anything left. Have 1 more week of doubles before moving to singles so thinking next Wednesday will use my heavy wraps and work up to my opener, 355lbs.

  9. November 6th, 2017 (Monday)

    Cardio; S: 25 mins (HIIT)

    Bench;
    3 sets 1 rep 250lbs, 275lbs, 285lbs
    1 set 3 reps 295lbs**Best set I have had in a very long time
    5 sets 2 reps 250lbs, 255lbs, 260lbs, 265lbs, 270lbs

    Seated Dbl Press;
    4 sets 9 reps

    Machine CGBP;
    4 sets 13 reps

    One of the best sets of bench I have had in a very long time. Based on body weight today, 176lbs, probably the best triple I have had. Best triple was 335lbs @ 215lbs, 156%, and today was 295lbs @ 176lbs, 168%. I know it really doesn't count as a PR but will still take it as a win. Seems like my bench is peaking at the perfect time and should be able to get 300lbs at the meet. Now hopefully squats/ deads will follow suit.

  10. nice bench!!

  11. November 7th, 2017 (Tuesday)

    Deads;
    3 sets 3 reps 225lbs, 250lbs, 275lbs
    4 sets 1 rep 315lbs, 340lbs, 365lbs, 390lbs, 410lbs**Possible Opener

    Squats;
    3 sets 1 rep 275lbs, 295lbs, 315lbs
    3 sets 1 rep 315lbs, 335lbs, 355lbs**Possible Opener

    Warming up new it wasn't going to be a great day but did hit my openers. Going to take 10 days off until my next deads and that will be my last heavy pull until the meet. Squats really were sucking today but at least I know that was the reason so not to stressed about it. Took some videos of my squats to check depth and it is fine, which. This is my opener, 355lbs, and the form and walk out were horrible since I was rushing because of it being recorded. Doing a lot of tap dancing in the beginning to get in position and usually it only takes 3 steps and I am set.

    https://youtu.be/0TACNP1pf7Y

  12. November 8th, 2017 (Wednesday)

    Bench;
    3 sets 3 reps 135lbs, 160lbs, 185lbs**Speed Reps
    4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
    1 set 1 rep 262.5lbs**Comp
    1 set 1 rep 272.5lbs**Comp/ Opener
    1 set 1 rep 282.5lbs**Comp/ 1 Board/ 2nd Attempt
    1 set 1 rep 292.5lbs**Comp/ 2 Board/ 3rd Attempt
    1 set 1 rep 302.5lbs**Comp/ 3 Board/ 4th Attmept

    Flat Dbl Press;
    4 sets 7 reps

    Machine Dips;
    4 sets 9 reps

    Knew it was going to be an off day because of Monday but got all my lifts in. Starting to feel like I might be getting sick but hopefully just a little cold. Weight is up to around 178lbs this week do to relaxing on my diet and getting some cheats in. Figured next week, 3 weeks out, will get busy again. Plan is to be no worse than 175lbs the week before.

  13. not sure if just me, but vid doesn't work. I get this message in place of the video: "This video contains content from SME, who has blocked it in your country on copyright grounds."

  14. Quote Originally Posted by Yomo View Post
    not sure if just me, but vid doesn't work. I get this message in place of the video: "This video contains content from SME, who has blocked it in your country on copyright grounds."

    Try this. Stupid Youtube because of the dumb song playing in the gym it did that. Hopefully this works.
    https://youtu.be/0TACNP1pf7Y

  15. am I the only one hearing the "muffin man" as your new lifting soundtrack? lol

    Squat looked good and fast. I didn't really think your prep/setup looked that bad. I have developed this weird thing where I take my two steps back from the rack, then twist my toes side to side a couple times to find the perfect spot. it's just a habit now.

  16. Quote Originally Posted by Dustin07 View Post
    am I the only one hearing the "muffin man" as your new lifting soundtrack? lol

    Squat looked good and fast. I didn't really think your prep/setup looked that bad. I have developed this weird thing where I take my two steps back from the rack, then twist my toes side to side a couple times to find the perfect spot. it's just a habit now.
    I just choose the first song they had to change the background music. Can't believe it was originally blocked for a song playing in the background.

  17. November 10th, 2017 (Friday)

    Cardio; S: 25 mins (HIIT)

    Squats;
    4 sets 2 reps 275lbs, 285lbs, 295lbs, 305lbs

    Squats, Pause 2 secs;
    3 sets 3 reps 250lbs

    SLDL's;
    4 sets 7 reps 135lbs, 155lbs, 175lbs, 190lbs

    Incline Press;
    4 sets 1 rep

    Backed off of squats since I can tell been pushing it too hard last few weeks. Been doing extra sets and going around 25 to 30lbs heavier than I had planned. I know that come meet time will be recovered but I might screwed myself by not being able to test roughly what I can expect to hit at the meet. Hoping next week can do my opener and it will be a lot easier and than do my 2nd attempt which I am thinking around 375 to 380lbs. To hit my total of 1,120 I feel that 370lbs is the very least I can get. Feel really strong about 300lb bench and 450lb dead.

  18. November 14th, 2017 (Tuesday)

    Cardio; S: 25 mins (HIIT)

    Squats;
    3 sets 1 rep 275lbs, 295lbs, 315lbs
    1 set 1 rep 335lbs
    1 set 0 rep 355lbs**Houston We Have a Problem

    1st time I have every failed a rep on squats. Think it was more of a form issue and almost attempted it again but really didn't want to risk failing again. I dived bomb into the hole quicker than normal and at the bottom I lost all tightness and coming back up the bar path moved forward, at that point even at half the weight it would have been over. The weight still felt heavy and thinking I may have over done it a few workouts past. Was hoping for 390 to 400lbs at the meet but now just don't know. Feel I need at least 370lbs to hit my total and that is with zero rumor for error on the other 2 lifts. Definitely going to adjust my opener to 335bs, (-20)lbs, and will just aim for 370lbs. Plan was Thursday to try again and hopefully things will be better. I have had horrible days at both bench/ deads and couple days later had some of my best lifts so hopefully that will happen with my squats.

  19. Hang in there!! I failed and dumped 290 then hit 300. You may be totally right that it was just a mistake in form. I'm sure in comp you'll have the added help of adrenaline and crowd inducing testosterone.

    What do you do for your HIIT cardio? is it treadmill or like sled pushes?

  20. Quote Originally Posted by Dustin07 View Post
    Hang in there!! I failed and dumped 290 then hit 300. You may be totally right that it was just a mistake in form. I'm sure in comp you'll have the added help of adrenaline and crowd inducing testosterone.

    What do you do for your HIIT cardio? is it treadmill or like sled pushes?
    The stair mill

  21. November 15th, 2017 (Wednesday)

    Cardio; S: 25 mins (HIIT), E: 20 mins

    Bench;
    4 sets 1 rep 250lbs, 275lbs, 285lbs, 295lbs
    1 set 1 rep 262.5lbs
    1 set 1 rep 272.5lbs**Opener
    1 set 1 rep 282.5lbs**2nd
    1 set 1 rep 292.5lbs**1 Board, 3rd
    1 set 1 rep 300lbs**2 Board, 4th

    Harder workout than it was suppose to be so called it a day. Friday is my last heavy pull and it is suppose to be between 425-435lbs and right now have my doubts that is going to happen since so far this week it has not been to good. No matter what I end up doing it has to be my last heavy pull since it will be 15 days out and knowing my body I really can't chance pulling heavier any closer to the meet or I will not recover. Will do squats like planned on Friday day too but will not push it to hard and stick to the plan on either next Tues/ Wed being my last heavy squat. Really can tell I need this de-load coming up before the meet big time and hoping once I do that everything will fall back in place.

  22. November 17th, 2017

    Deads;
    3 sets 3 reps 225lbs, 250lbs, 275lbs
    5 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs, 430lbs

    Incline Press;
    5 sets 1 rep

    Had to check the weight after my last set to make sure it was right with the way it went up. Been a very long time since 430lbs went up that smooth and felt like I could have gotten another 2 reps. With a 15 day break until the meet all I need to do is have a good day and 450lbs should not be a problem. Feel if I have a really good day than I could probably break my PR. Passed on squats since I technically already had a session this week and today was just going to go light and practice more with my heavy wraps. Tues/ Wed will be my last heavy squat.
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