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DaPack..Fighting Age One Day at a Time

Invalid Link Removed try this for your work days, you get good carbs and a pretty calorie dense meal(mine average out at about 700cals per bar when i make them, but they are huge bars)
 
November 30th, 2016 (Wednesday)

Rotator Cuff
Shoulder Mobility

Wave 7's; Week 3

Bench;
3 sets 3 reps 135lbs
1 set 8 reps 160lbs
1 set 5 reps 190lbs
1 set 3 reps 220lbs
1 set 1 rep 240lbs
1 set 5 reps 250lbs**WTF, on Wave of 7's

Hammer Strength Decline CGBP;
5 sets 11 reps

Seated Dbl Press;
5 sets 11 reps

Every since I maxed out a few weeks ago been getting weaker, don't understand. De-loaded some and backed of the rest afterwards. Been sick and finely started feeling better over the weekend and starting to get sick again with something different. Maybe that and my diet has a lot to do with it. Was hoping to get some good number again my the end of the year but now will be happy to get back to when I maxed out a few weeks ago. Really depressing.
 
November 2nd, 2016 (Friday)

Average Weekly Weight; 204lbs +0

Really had to force feed myself to get my food in yesterday but at least I have a base line and can adjust from there. Here is my calories/ macros from yesterday.

Calories; 2,260**A little on the low end
Fat; 48.5g
Carbs; 215g**Ok for non workout day
Fiber; 28g**a tab more
Protein; 219g**A little more in needed

Will add in some oatmeal and protein drink today and see what happens. Sick again so that is the reason for no workouts last 2 days. Just got over being sick for a whole 2 days and now I am sick again with a different type. Seems like I will never get back on track. At least I can be productive and work on my diet and get that down. Think workdays+workout days want to get to 3,500 and just work days close to 3,000 and if I don't work and workout around 2,500.
 
December 6th, 2016 (Tuesday)

Wave 5's, Week 1

Bench;
3 sets 3 reps 135lbs
5 sets 5 reps 205lbs
1 set 5+10 reps 205lbs

Seated Dbl Shoulder Press;
5 sets 9 reps

Hammer Strength Decline CGBP;
5 sets 9 reps

Probably wasn't a good idea to workout today since I am still sick, feeling about 70 to 75% better, but day off and hate sitting around the house. Looking back at my notes the week of maxing I was 215lbs a couple of the days and today I am 200lbs. Past month my diet has been horrible, not eating enough, and been sick so the lose of 15lbs is not a good thing. No wondering my strength has been going south and quick. Hopefully can finally shake this sickness soon and start getting back on track. Plus side is been working on my diet and pretty much have a game plan that would work for me.
 
December 7th, 2016 (Wednesday)

Wave 7's, Week 1

Deads;
3 sets 3 reps 135lbs, 185lbs, 225lbs**Speed Reps/ Warm ups
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs

Dbl Curls;
5 sets 9 reps

Stuck with the plan and did a light workout. Was suppose to be 280lbs for 7 reps 5 sets, 9,800lbs total, and this way got to work with heavier weights but kept total tonnage lower, 4,500lbs. Last set was a little harder than I wanted but think my energy just went quickly since the set before that was super easy. Overall happy with the workout and though not a true de-load feel it was easy enough to consider this a de-load workout. Still sick but feeling a little better and hoping in the next few days it will finally pass.
 
December 8th, 2016 (Thursday)

Wave7's, Week 2

Military Press;
1 set 10 reps bars
1 set 8 reps 75lbs
1 set 5 reps 95lbs
3 sets 3 reps 115lbs, 130lbs
3 sets 7 reps 140lbs

Hammer Strength Decline CGBP;
5 sets 9 reps

(Super Set)
--1a. Side Laterals; 3 sets
--1b. Bent Over Raises
--1c. Front Raises
 
December 9th, 2016 (Friday)

Squats;
1 set 10 reps 135lbs
1 set 8 reps 165lbs
1 set 5 reps 190lbs**Felt pain on 4th rep

Wave 9's, Week 2

Incline Press;
1 set 10 reps 135lbs
1 set 8 reps 145lbs
2 sets 5 reps 155lbs, 185lbs
2 sets 9 reps 190lbs, 190lbs
1 set 9+6 reps 190lbs

Flat Dbl Press;
5 sets 9 reps

Leg Curls;
5 sets 9 reps

Squats went fine during warm ups, no pain at all. Once I went to 190lbs felt pain around the 4th reps where I felt it a couple weeks ago, left outside upper knee. I could not even get leg drive on my inclines because of the pain. Crappy thing is my deads go where my squats go so things are not looking to bright. I pull sumo and squat really wide so both leg positions are about the same distance and stance. Only thing I can think of is add in a hamstring movement and hope that helps. I really don't want to add in a heavy movement, Romanian or SLDL's, since it will drain me and take away from the dead days. Maybe I could add in some lighter rack pulls too and that could help. Needless to say going to shut down squats for at least 4 weeks.
 
how are your shoes that you wear? You are on your feet literally all day long walking with the job right? could that be wearing on the knees a little if the shoes aren't up to par? Maybe high quality insoles?
 
Dustin07 said:
how are your shoes that you wear? You are on your feet literally all day long walking with the job right? could that be wearing on the knees a little if the shoes aren't up to par? Maybe high quality insoles?
Click to expand...

Shoes are fine. Think the first time I injured it was do to sloppy form and my knees went out to far, at least I hope. I squats super wide so not a lot of error for mistakes if my form is off. Once I heal up might try and bring it in a little and see how that feels. Right now my toes touch the outside of the power rack.
 
December 12th, 2016 (Monday)

Wave7's, Week 3

Military Press;
1 set 10 reps bar
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
1 set 1 rep 145lbs
1 set 7 reps 155lbs

Hammer Strength Decline CGBP;
5 sets 9 reps

(Super Set)
--1a. Side Laterals, 3 sets
--1b. Bent Over Raises
--1b. Front Raises

Was happy to finish this wave on a positive note, best 7 reps on military presses. Still a little sick but around 90% better so at least that is a positive too. Diet is in place and once I can get on track consistently in the gym will slowly start cutting. Don't know when I will do a meet since my numbers are so low but right now sitting 20+lbs above my weight class so might as well start dropping weight. The past 2 years did it anyways in hopes of benching x2 my body weight but each year though I came close something always came up. Hoping this summer will be the year since the older I get the chances of it every happening will diminish.
 
dapack said:
Shoes are fine. Think the first time I injured it was do to sloppy form and my knees went out to far, at least I hope. I squats super wide so not a lot of error for mistakes if my form is off. Once I heal up might try and bring it in a little and see how that feels. Right now my toes touch the outside of the power rack.
Click to expand...

that is pretty wide but two of the strongest squatters I lift with I notice are the same way. I have the exact opposite feeling. when my stance starts to feel really wide, I realize i'm still probably narrower than most people.

is that military press seated?
 
Dustin07 said:
that is pretty wide but two of the strongest squatters I lift with I notice are the same way. I have the exact opposite feeling. when my stance starts to feel really wide, I realize i'm still probably narrower than most people.

is that military press seated?
Click to expand...

Standing
 
December 13th, 2016 (Tuesday)

Weight; 205lbs

Wave 7's, Week 2

Deads;
3 sets 185lbs, 225lbs, 250lbs**Warm up/ Speed pulls
2 sets 3 reps 260lbs, 295lbs
1 set 7 reps 315lbs**Was suppose to be 3 sets

(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs

Dbl Curls;
5 sets 9 reps

Got about 4 hours sleep last night and figured it would be a bad workout, was right. Stopped at just 1 set since doing the 3 would not be worth the effort I felt. Thinking since I will not be squatting for awhile will do deads on squat days but will make sure I do not push it to hard. Since today was a bad day going to repeat it on Thursday.
 
December 12th, 2016 (Wednesday)

Weight; 200lbs

Wave 5's, Week 3

Bench;
3 sets 3 reps 135lbs, 155lbs, 175lbs**Speed reps
3 sets 2 reps 200lbs, 220lbs, 240lbs
2 sets 5 reps 240lbs
1 set 5+4 reps 240lbs

Flat Dbl Press;
5 sets 9 reps

Skullies;
5 sets 9 reps

Another horrible night of sleeping. Next week suppose to do 260lbs for 5 reps and right now really doesn't look hopeful. Will be happy to hit 3 reps at this point. Maybe lack of sleep, being sick lately and doing MP's first in the week has something to do with it but at this rate will be lucky to hit my max of 315lbs at the end of this cycle. Still have 9 more weeks to turn things around but right now things look a little bleak.
 
December 16th, 2016 (Friday)

Wave 7's, Week 3

Deads;
3 sets 3 reps 185lbs, 205lbs, 225lbs
3 sets 2 reps 235lbs, 265lbs, 285lbs
1 set 7 reps 285lbs**Went 10% less

Wave 7's, Week 3

Inclines;
1 set 8 reps 135lbs
1 set 5 reps 140lbs
1 set 3 reps 170lbs
1 set 1 rep 200lbs
1 set 7+3 reps 210lbs

Leg Curls;
5 sets 9 reps

(Super Set)
--1a. Dbl Shrugs; 4 sets
--1b. Dbl Curls

Sleep has been alluding me this week and think that is one reason this week's workouts sucked. Nothing special all week but at least I got some work in.
 
December 19th, 2016 (Monday)

Bench;
3 sets 3 reps 135lbs, 155lbs,175lbs**Speed reps
5 sets 1 rep 225lbs, 240lbs, 250lbs, 260lbs, 275bs

Wave 5's, Week 1

Military Press;
5 sets 5 reps 135lbs

Push Downs;
5 sets 7 reps

Last couple weeks been doing MP's to start the week and been wondering if it is effecting my bench days. Today just messed around with some singles on bench so I would have something to compare Wednesday with. I have 9 weeks left this cycle with bench, including this week, and right now starting to wondering if I will even max out what I did to start this cycle. Was looking to add 30lbs to my bench this cycle, 315 to 345, but now will be happy to just get any gain out of it. Overall just been a horrible cycle on all the lifts but hoping can turn things around.
 
I was really struggling when I was only getting around 4-5 hours of sleep. if I can stay at 7-8+hrs then I do much better at the gym. its just hard to always make that happen.
 
December 20th, 2016 (Tuesday)

Wave 7's, Week 3**De-load

Deads;
3 sets 3 reps 185lbs, 205lbs, 215lbs**Speed reps
7 sets 1 reps 260lbs, 305lbs, 325lbs, 345lbs, 360lbs, 375lbs, 390lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 7 reps
--1b. Dbl Shrugs

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

This week is de-load before the last week and played around with some singles. I did stop when the rep was no longer explosive and required at some extra effort. Suppose to finish the wave at 345lbs for 7 reps and really don't think it is going to happen but will see. Thursday will do some speed work and not go to heavy.
 
December 21st, 2016 (Wednesday)

Wave 5's, Week 3

Bench;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
3 sets 1 rep 230lbs, 245lbs, 260lbs
1 set 5 reps 260lbs

Dbl Shoulder Press;
5 sets 9 reps

Hammer Strength CGBP;
5 sets 9 reps

Definitely think doing MP's on Monday is effecting my bench days so going to switch bench back to Mondays. Think if I had a spot could have gotten maybe 7 reps but will take it. Next week is de-load so going to mess around with singles again but not push it to hard.
 
December 22nd, 2016 (Thursday)

Wave 7's, Week 3**De-load

Deads;
8 sets 3 reps 225lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 11 reps
--1b. Dbl Shrugs

Dbl Curls;
5 sets 9 reps
 
December 23rd, 2016 (Friday)

Incline Press;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
2 sets 9 reps 190lbs
1 set 9+7 reps 190lbs

Flat Dbl Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 13 reps

Messed up and was suppose to start wave 7's for incline and did not put the last 2 workouts on the spreadsheet. All the lifts are in different weeks and it is screwing me up at times.
 
December 26th, 2016 (Monday)

Wave 5's, Week 4***De-Load

Bench;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
5 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs, 285lbs

Dbl Shoulder Press;
5 sets 11 reps

Hammer Strength Decline CGBP;
5 sets 7 reps
 
dapack said:
December 23rd, 2016 (Friday)

Incline Press;
1 set 10 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
2 sets 9 reps 190lbs
1 set 9+7 reps 190lbs

Flat Dbl Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 13 reps

Messed up and was suppose to start wave 7's for incline and did not put the last 2 workouts on the spreadsheet. All the lifts are in different weeks and it is screwing me up at times.
Click to expand...

do you think having the lifts on different cycles is easier on the CNS or harder since you could be peaking on one thing this week and deloading on another?
 
December 27th, 2016 (Tuesday)

Wave 7's, Week 4

Deads;
3 sets 3 reps 205lbs**Speed work
1 set 5 reps 215lbs
1 set 3 reps 260lbs
1 set 2 reps 305lbs
1 set 1 reps 325lbs
1 set 7+6 reps 345lbs**Had my doubts would even get 7 reps

(Super Set)
--1a. Dbl SLDL; 3 sets 11 reps
--1b. Dbl Shrugs

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

Couple weeks ago was wondering if I would even get the 7 reps this wave but hopefully things are finally turning around.
 
December 28th, 2016 (Wednesday)

Bench;**De-load
1 set 7 reps 135lbs
1 set 5 reps 165lbs
1 set 3 reps 195lbs
1 set 2 reps 225lbs
4 sets 1 rep 240lbs, 250lbs, 260lbs, 270lbs

Wave 5's, Week 2

Military Press;
2 sets 2 reps 125lbs, 140lbs
3 sets 5 reps 150lbs

Skullies;
5 sets 9 reps
 
December 30th, 2106 (Friday)

Wave 9's, Week 4

Incline Press;
1 set 5 reps 140lbs
1 set 3 reps 170lbs
1 set 1 rep 200lbs
1 set 9+6 reps 210lbs

Flat Dbl Press;
5 sets 7 reps

Push Downs;
5 sets 11 reps

Next week de-loading deads/ inclines so might just lift twice next week. Also my schedule is changing from 2pm-10pm to 6am-2pm so expecting sleep to be not so good next week. Saturday get off at 10pm and Sunday is the start of the new week so have to be back at 6am. Hoping next week is a better week and can start to change things around, this cycle has been really disappointing so far.
 
Warsheeper said:
do you shifts switch weekly?
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So far I been lucky and this is the first time for me. A lot of the new staff from my class theirs has been shifting every 2 weeks. Next week I am back to 2pm to 10pm again. Makes no sense to me to switch one week and go back but at least not stuck on the early shift. Getting up at 4am is just not my thing since I been on swing shifts now for years.
 
January 4th, 2017 (Wednesday)

Wave 3's, Week 1

Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
3 sets 1 rep 230lbs, 250lbs, 275lbs
8 sets 3 reps 230lbs

Really doubt will hit 4 reps at the end of this wave at 275lbs. Last cycle hit 4 reps and now it would be 16 weeks once I hit the last week of this wave and looking at not even getting what I got before. This cycle of Juggernaut has been horrible and sleep has been pretty bad last few weeks but see no reason why I am looking at not improving. If I don't hit 5 reps the last week of this wave going to switch back to 5/3/1 immediately and hope that will help.
 
Which rep sceme are you using?
I'd recommend a more non linear approach with different rep scemes
Andreas of the Standard use 8-4-6-2 or 8-3-5-1
 
can you send me the 531 program you use? because when I use the calculators it just doesn't make sense to me. the training weights based upon my current 1rm are always far far below my current training numbers.
 
Dustin07 said:
can you send me the 531 program you use? because when I use the calculators it just doesn't make sense to me. the training weights based upon my current 1rm are always far far below my current training numbers.
Click to expand...

Send me your email address in a message and will get it out. It does start on the low side. You can always just use a higher starting weight if you want to make it harder.
 
January 6th, 2016 (Friday)

Wave 5's, Week 3

Military Press;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
2 sets 1 reps 145lbs, 155lbs
1 set 5+2 reps 165lbs

Bench;
8 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 270lbs, 280lbs, 290lbs

Considering sleep has been horrible and did MP's first pretty happy with my bench and the last set went up pretty good. Military press to happy with since last cycle did 160lbs for 5 reps so a little improvement there. Getting up at 4am just killed my sleep last week and finally the last day got decent sleep. Next week go back to 2pm to 10pm and the week after that 530am to 2pm so at least next week will get good sleep but the following week will be a struggle again.
 
January 9th, 2016 (Monday)

Wave 3's, Week 2

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
5 sets 1 rep 215lbs, 235lbs, 255lbs, 275lbs, 285lbs
5 sets 3 reps 255lbs

Hammer Strength Decline CGBP;
5 sets 7 reps

De-loading MP's this weeks so no shoulder work including assistance.
 
dapack said:
January 9th, 2016 (Monday)

Wave 3's, Week 2

1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
5 sets 1 rep 215lbs, 235lbs, 255lbs, 275lbs, 285lbs
5 sets 3 reps 255lbs

Hammer Strength Decline CGBP;
5 sets 7 reps

De-loading MP's this weeks so no shoulder work including assistance.
Click to expand...

i'm thinking this was a bench press day by the numbers, lol.
 
Dustin07 said:
i'm thinking this was a bench press day by the numbers, lol.
Click to expand...

Fixed it. Yes it was. Trying to add in some singles last few weeks to try and get some heavier reps in and hoping it will help for next week's bench. 275lbs felt really good and think today could have gotten 3 to 4 reps. Obviously want 5+ since last cycle did 4 reps at the end of this wave.
 
January 10th, 2016 (Tuesday)

Deads;
3 sets 3 reps 205lbs, 225lbs, 250lbs
2 sets 2 reps 295lbs, 325lbs
2 sets 5 reps 345lbs, 360lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs

Not a great workout, was expecting more coming off a de-load week. Will see how it goes Thursday when I mess around with some singles.
 
January 11th, 2017 (Wednesday)

Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
6 sets 1 reps 225lbs, 240lbs, 255lbs, 270lbs, 280lbs, 295lbs

Hammer Strength Decline CGBP;
5 sets 7 reps
 
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