DaPack..Fighting Age One Day at a Time

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  1. DaPack..Fighting Age One Day at a Time


    Most my lifts are down a lot the past few months but hopefully can change things around. A lot going on outside the gym so hopefully can work on that aspect of it. Down close to 30+lbs this year so maybe that has something to do with it. Kept my strength up pretty good but maybe it is finally catching up with me. June benched 360lbs at 187lbs and had to stop for 3 months do to shoulders. Was pretty mad at the time since my goal was x2 body weight. Though means nothing now best lifts this year in the gym.
    Bench; 360
    Squats; 410, 455 wrapped
    Deads; 455

    September 28th, 2015 (Monday)

    Cardio; 20 mins

    Bench (Pause);
    1 set 5 reps 185lbs
    1 set 3 reps 205lbs
    1 set 1 rep 225lbs

    Bench;
    1 set 5 reps 225lbs
    1 set 3 reps 250lbs
    3 sets 1 rep 275lbs, 285lbs, 300lbs

    Shoulder Press;
    3 sets 5 reps
    2 sets 3 reps
    1 set 1 rep


  2. September 29th, 2015 (Tuesday)

    Cardio; 20 mins

    Squats (Pause);
    1 set 5 reps 240lbs
    1 set 3 reps 265lbs
    1 set 1 rep 290lbs

    Squats (Light Wraps);
    1 set 5 reps 290lbs
    1 set 3 reps 315lbs
    1 set 1 rep 340lbs

    Squats (Heavy Wraps);
    1 set 1 rep 365lbs

    (Super Set)
    --1a. Skullies; 3 sets
    --1b. Push Downs
    --1c. Single Dbl Extensions
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  3. September 30th, 2015 (Wednesday)

    Cardio; 25 mins

    SLDL's;
    4 sets 3 reps

    Rack Pulls/ Shrugs;
    4 sets 7, 5, 3, 1 rep

    Incline Press;
    1 set 5 reps 185lbs
    1 set 3 reps 215lbs
    1 set 2 reps 245lbs
    2 sets 1 rep 275lbs, 285lbs

    Been increasing my calories the past week and energy is a little better but one thing seems to be certain is I was definitely depleted before. Last Monday to Wednesday average weight was 179lbs and this week 185lbs.

  4. Same here, finding that happy medium in calories / energy. especially with the changing season. You guys hitting freezing yet over there? we've been flirting with mid 30s in the morning.

  5. Quote Originally Posted by Dustin07 View Post
    Same here, finding that happy medium in calories / energy. especially with the changing season. You guys hitting freezing yet over there? we've been flirting with mid 30s in the morning.
    Not even close, still been running the AC. Though at night getting a little cooler, high 40's. Really strange but not going to complain.
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  6. 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.

  7. October 2nd, 2015 (Friday)

    Cardio; 20 mins

    Squats (Testing form and bar placement)
    2 sets 1 rep 275lbs
    2 sets 1 rep 315lb
    2 sets 1 rep 335lbs**Light wraps
    1 set 1 rep 365lbs**Heavy wraps

    (Super Set)**Shoulder warm up
    --1a. Side Laterals; 3 sets
    --1b. Bent Over Rows
    --1c. Front Raises

    Bench;
    1 set 5 reps 225lbs
    1 set 3 reps 250lbs
    3 sets 1 rep 275lbs, 285lbs, 295lbs

    Skullies;
    3 sets

    Push Downs;
    3 sets

    Another horrible squat day even though I was just testing out my foot/ bar placement. Looking back my Big 3 lifts are down almost 200lbs since April to June when they peaked this year. With my squats going backwards makes sense why my deads are sucking too. Plus side is a couple of the bench sets could actually feel my lats engaging for the first time since starting bench again.

  8. You talked about a deload, did that ever happen? It sucks that the lifts are down, but with the new job and schedule you've had a lot to battle this summer. Maintaining the near 400lb squat and 300+lb bench through that seems solid. Plus, I know you're like me and winter time is the season of gains.

  9. Quote Originally Posted by Dustin07 View Post
    You talked about a deload, did that ever happen? It sucks that the lifts are down, but with the new job and schedule you've had a lot to battle this summer. Maintaining the near 400lb squat and 300+lb bench through that seems solid. Plus, I know you're like me and winter time is the season of gains.
    I did de-load both squat/ deads not to long ago. Plus side is I found my formulas I used before so this week going to start over on squats/ deads. One problem I been having is trying to use my old numbers and that is just not working. Really excited now since I added power cleans and my bench form is starting to come back.

  10. October 5th, 2015 (Monday)

    Session #1

    Cardio; 25 mins

    (Super Set)**Shoulder Warm Up
    --1a. Side Laterals, 3 sets
    --1b. Bent Over Rows
    --1c. Front Raises

    Bench;
    1 set 5 reps 225lbs
    1 set 3 reps 250lbs
    2 sets 1 rep 280lbs, 290lbs

    Power Cleans;
    3 sets 3 reps 95lbs
    3 sets 3 reps 115lbs
    3 sets 3 reps 135lbs
    2 sets 3 reps 155lbs
    2 sets 3 reps 170lbs, 185lbs

    EZ Curls;
    4 sets 5 reps

    Incline Hammer Curls;
    3 sets 7 reps

    Single Dbl Curls;
    2 sets 9 reps

    Session #2

    Cardio; 30 mins

    Bench;
    1 set 5 reps 225lbs
    1 set 3 reps 250lbs
    4 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs

    Swimming; 20 mins

    Got bored so went back for another gym session. Watched a lot of videos of how to power clean before the gym and learned a lot specially watching Mark Ripptoe's video. A lot of working to do on my form so if I have time will probably be doing a lot of lighter sets moving forward.

  11. October 6th, 2015 (Tuesday)

    Session #1

    Cardio; 25 mins

    Deads (Sumo);
    3 sets 3 reps 275lbs
    1 set 5 reps 315lbs
    1 set 3 reps 355lbs
    1 set 1 rep 400lbs

    Shoulder Press;
    5 sets 3 reps

    Session #2

    Deads (Conv);
    10 sets 1 rep top set 415lbs

    Skullies;
    4 sets 7 reps

    Push Downs;
    2 sets 9 reps

    Sinking, aka Swimming; 20 mins

    Spent another almost 4 hours today in the gym. My days off and did not feel like doing any house work. Next week going to start 5/3/1 and going to set deads/ squats on the lower end. Not really going to push it to hard since both are way down but on days I am feeling really good will add a bonus set or two. Mainly for them going to concentrate on the assistance work and increasing those. Bench, swimming and dropping this last bit of fat are my main goal for the year. Because of my work schedule could be times that I miss a workout or two but will just continue on were I left off. Thinking of this layout for the time being.
    Day 1: Bench/ Power Cleans/ Triceps
    Day 2: Squats/ Pause Squats/ Bench Squats/ Biceps
    Day 3: Incline Press/ Shoulder Press/ Power Cleans
    Day4: Deads/ Rack Pulls/ SLDL or Deficit Deads/ Biceps/ Row
    Day 5: Bench/ Bench Assistance/ Triceps/ Power Cleans

  12. Damn nice pulls!

  13. October 7th, 2015 (Wednesday)

    Cardio; 30 mins

    Squats;
    1 set 5 reps 240lbs
    1 set 3 reps 280lbs
    1 set 1 + 6 reps 320lbs

    Squats (Bench);
    1 set 7 reps 315lbs
    1 set 5 reps 340lbs
    1 set 3 reps 365lbs

    Power Cleans;
    6 sets 3 reps top set 190lbs

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

    Swimming; 20 mins

    Tested out my numbers for squats and incline since I am starting 5/3/1 next week. Went a little heavier on inclines but like were I set my squats at. Don't really want to push it heavy on squats and today worked out perfect. Going to test out my assistance work for both squats/ deads this week so I have starting numbers for them too.

  14. October 8th, 2015 (Thursday)

    Cardio; 20 mins

    Deads;
    1 set 5 reps 295lbs
    1 set 3 reps 335lbs
    1 set 1 rep 390lbs**Looked at the number wrong was suppose to be 370lbs

    Deads (Deficit);
    1 set 7 reps 225lbs
    1 set 5 reps 265lbs
    1 set 3 reps 315lbs

    Shoulder Press;
    1 set 5 reps 170lbs
    1 set 3 reps 195lbs
    1 set 1+3 reps 220lbs

    Dbl Curls;
    3 sets 5 reps

    Incline Hammer Curls;
    3 sets 7 reps

    Single Dbl Curls;
    3 sets 9 reps

    Overall an okay workout. Deads sucked but did a ton on Tuesday so no biggie there. Do to lower back pain going to stay with sumos. Just trying to get some starting numbers this week and test out my %'s I will be using. Like squats for deads I want at least +3 reps if I wanted to since I don't really want to push both of them to hard for awhile. Focus will be improving my assistance work until I feel comfortable again going really heavy.

  15. October 9th, 2015 (Friday)

    Cardio; 25 mins

    Bench;
    1 set 5 reps 215lbs
    1 set 3 reps 245lbs
    1 set 1+4 reps 275lbs

    Power Cleans;
    2 sets 3 reps
    2 sets 2 reps
    1 set 1 rep**Felt sharp pain in left shoulder area

    Figures, one of my best bench session since starting up again and yet another injury. Last set of power cleans felt a sharp pain in my left shoulder area. On the positive side it seems not to be the shoulder again but this time my upper bicep. Tested out a set of bench and could feel the pain a little but nothing major. It seems any pull movement though it hurts really bad and can feel it just do curls with no weight. Hopefully nothing to bad and in a few days will be better but it not it really could effect my deads and power cleans. Hoping bench will still be fine since I am finally starting to see some gains after coming back. Been a horrible year for injuries so why not one more to finish it out.

  16. October 10th, 2015 (Saturday)

    Cardio; 60 mins

    Left bicep/ shoulder feels a little better today but still painful if I pull with it.

  17. October 11th, 2015 (Sunday)

    Squats;
    1 set 5 reps 225lbs
    1 set 5 reps 255lbs
    1 set 5+11 reps 280lbs

    Squats (Bench);
    3 sets 7 reps 300lbs, 310lbs, 320lbs

    Squats (DE/ Pause);
    3 sets 7 reps 205lbs, 215lbs, 225lbs

    One of my better squats sessions in a very long time. Not so much the weight but the explosiveness and energy was the best it has been in a very long time. Biceps is still in pain but seems to be improving pretty good.

  18. October 13th, 2015 (Tuesday)

    Cardio; 20 mins

    Bench;
    1 set 5 reps 190lbs
    1 set 5 reps 220lbs
    1 set 5+7 reps 245lbs

    Bench (DE);
    6 sets 3 reps 185lbs

    Bicep/ shoulder feeling a lot better, looks like I dodged a bullet. Hoping to do deads on Friday. Feel like I should have done more but did not know what else to do since I will be benching again this week.

  19. October 14th, 2015 (Wednesday)

    Cardio; 20 mins

    Incline Bench;
    1 set 3 reps 200lbs
    1 set 3 reps 230lbs
    1 set 3+5 reps 250lbs

    Shoulder Press;
    1 set 5 reps 150lbs
    1 set 5 reps 170lbs
    1 set 5+5 reps 190lbs

    Skullies;
    3 sets

    Single Dbl Extensions;
    3 sets

  20. that 190lb press is pretty impressive! is that strict?

  21. Quote Originally Posted by Dustin07 View Post
    that 190lb press is pretty impressive! is that strict?
    Seated Smith, LOL..I like doing it that way since my shoulders are still recovering and I can control the movement better.

  22. October 15th, 2015 (Thursday)

    Cardio; 20 mins

    Deads;
    1 set 5 reps 275lbs
    1 set 3 reps 320lbs
    1 set 3 reps 350lbs
    1 set 3 reps 375lbs**Joker Set

    SLDL;
    3 sets 7 reps 245lbs, 255lbs, 265lbs

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

    Best dead session in a very long time. Was going to go up another set or two but decided to stop since I want to try and take deads/ squats light the rest of the year. Only want to hit failure or close to it on the assistance work. Backup to 190lbs but body fat seems to be the same but sometimes we see what we want to. My teardrop on my quads seems to be the same so that is what I am going by.

  23. October 16th, 2015 (Friday)

    Cardio; 20 mins

    Bench;
    1 set 5 reps 215lbs
    1 set 3 reps 245lbs
    3 sets 1 rep 275lbs, 290lbs, 300lbs

    Bench (DE);
    6 sets 3 reps 205lbs

    300lbs went up really good and considering this was my 3rd bench/ pressing workout in 4 days. Thought long and hard about going for 320-325lbs but decided not worth it. On heavy single days really don't want to push it to hard and just slowly work up on those days. First day of the week following 5/3/1 so those will be my hard days and the heavy singles will just be getting a feel for heavier weights and working on form those days.

  24. October 19th, 2015 (Monday)

    Bench;
    1 set 3 reps 205lbs
    1 set 3 reps 235lbs
    1 set 3+6 reps 260lbs

    Bench (DE);
    6 sets 3 reps 185lbs

    Today is day 8 of 9 in a row for work and over the weekend had 2 12.5hr shifts. Was extremely tired but happy with my bench considering everything.

  25. those long weeks just kill my workouts!

  26. 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.

  27. 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.

  28. 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.

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

  30. 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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