DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
July 10th, 2017 (Monday)
Cardio; S:15 mins, E:25 mins
Wave 5's, Week 1
Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs, 285lbs
5 sets 5 reps 225lbs, 235lbs, 245lbs, 255lbs, 260lbs
Dbl Shoulder Press;
5 sets 9 reps
Push Downs;
5 sets 9 reps
Joined a new gym and first workout there. One negative about today is the bench pad height is about 4 to 5 inches below my knees. Felt really awkward lifting and was extremely hard to setup right. Honestly felt that I was losing pounds off my lift because of the height. One positive is the rings on the barbell are placed right and easier now to find my grip width. Couple more negatives is no seated barbell press and bells only go up to 115lbs. Tomorrow is light deads and they have a platform and also round plates so that is a big positive at least for my deads.
Cardio; S:15 mins, E:25 mins
Wave 5's, Week 1
Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs, 285lbs
5 sets 5 reps 225lbs, 235lbs, 245lbs, 255lbs, 260lbs
Dbl Shoulder Press;
5 sets 9 reps
Push Downs;
5 sets 9 reps
Joined a new gym and first workout there. One negative about today is the bench pad height is about 4 to 5 inches below my knees. Felt really awkward lifting and was extremely hard to setup right. Honestly felt that I was losing pounds off my lift because of the height. One positive is the rings on the barbell are placed right and easier now to find my grip width. Couple more negatives is no seated barbell press and bells only go up to 115lbs. Tomorrow is light deads and they have a platform and also round plates so that is a big positive at least for my deads.
dapack
Well-known member
July 11th, 2017 (Tuesday)
Cardio; S:15 mins; E: 25 mins
Wave 5's, Week 1
Deads;**Conventional
1 set 5 reps 195lbs
1 set 5 reps 225lbs
1 set 3 reps 275lbs
1 set 2 reps 315lbs
5 sets 1 reps 345lbs, 355lbs, 365lbs, 375lbs, 385lbs**1 min rest in between
Deficit Deads;**Beltless
1 set 5 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 5 reps 275lbs
T-Bar Rows;
5 sets 9 reps
(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer
--1c. Dbl Spider
Considering I maxed last week and have not done conv. in ages things went really well. Stopped doing conv. because of lower back and definitely feeling it afterwards but hopefully will recover okay. Changing things up this block and working set weeks will do my normal sumos and off weeks will work with conv. and do deficits. Hoping my lower back can handle it. Conv. weeks are based off Anello deadlift program the second week and my working weeks will be Juggernaut.
Cardio; S:15 mins; E: 25 mins
Wave 5's, Week 1
Deads;**Conventional
1 set 5 reps 195lbs
1 set 5 reps 225lbs
1 set 3 reps 275lbs
1 set 2 reps 315lbs
5 sets 1 reps 345lbs, 355lbs, 365lbs, 375lbs, 385lbs**1 min rest in between
Deficit Deads;**Beltless
1 set 5 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 5 reps 275lbs
T-Bar Rows;
5 sets 9 reps
(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer
--1c. Dbl Spider
Considering I maxed last week and have not done conv. in ages things went really well. Stopped doing conv. because of lower back and definitely feeling it afterwards but hopefully will recover okay. Changing things up this block and working set weeks will do my normal sumos and off weeks will work with conv. and do deficits. Hoping my lower back can handle it. Conv. weeks are based off Anello deadlift program the second week and my working weeks will be Juggernaut.
Yomo
Active member
from personal experience, stretching and rolling glutes before and after has dramatically made a difference in lower back wear and tear with Conv....I switched to Sumo to save my lower back too (also because the lift was easier regardless of leverages)...I've pulled my back more times than I would like to remember...but since utilizing prehab work it's been almost 2 years since I've had to deal with being stuck on the couch, not being able to walk because of my back going out.
made the switch back to Conv. less than a year ago, and haven't looked back...
the same could be said for knee pain...stretch and smash those quads and calves...you're rolling lately.
made the switch back to Conv. less than a year ago, and haven't looked back...
the same could be said for knee pain...stretch and smash those quads and calves...you're rolling lately.
dapack
Well-known member
Thanks. Will give it a try.
dapack
Well-known member
July 12th, 2017 (Wednesday)
Cardio; S: 15 mins; E: 25 mins
Wave 1's, Week 1
Military Press;
1 set 7 reps 95lbs
1 set 5 reps 110lbs
1 set 3 reps 135lbs
6 sets 1 reps 155lbs, 165lbs, 180lbs, 190lbs, 200lbs, 205lbs
Flat Dbl Press;
5 sets 7 reps
Machine Dips;
5 sets 9 reps
Last wave my MP max was 215lbs @ 215lbs body weight and today I weighed 181lbs and did +24lbs above my body weight. Lower back is killing me today but think it is from the deficits so next time will pass on them. Going to stretch out tonight and tomorrow and hopefully that helps. Tomorrow is squats and right now not looking hopeful.
Cardio; S: 15 mins; E: 25 mins
Wave 1's, Week 1
Military Press;
1 set 7 reps 95lbs
1 set 5 reps 110lbs
1 set 3 reps 135lbs
6 sets 1 reps 155lbs, 165lbs, 180lbs, 190lbs, 200lbs, 205lbs
Flat Dbl Press;
5 sets 7 reps
Machine Dips;
5 sets 9 reps
Last wave my MP max was 215lbs @ 215lbs body weight and today I weighed 181lbs and did +24lbs above my body weight. Lower back is killing me today but think it is from the deficits so next time will pass on them. Going to stretch out tonight and tomorrow and hopefully that helps. Tomorrow is squats and right now not looking hopeful.
Dustin07
Legend
i cant believe your weight is down to 181 already, you definitely know how to cut.
my lower back has been sore today and yesterday too, completely different sore from my old injury and only since my squat session. makes me think Yomo's comments above about glutes is probably right.
dapack
Well-known member
July 13th, 2017 (Thursday)
Cardio; S: 15 mins; E: 25 mins
Wave 3's, Week 2
Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 255lbs
3 sets 1 reps 275lbs, 290lbs, 305lbs
1 set 3+2 reps 315lbs
Leg Extensions;
5 sets 11 reps
Leg Curls;
5 sets 11 reps
Seated Rows;
5 sets 9 reps
Lower back was feeling a little better but still some pain.
Cardio; S: 15 mins; E: 25 mins
Wave 3's, Week 2
Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 255lbs
3 sets 1 reps 275lbs, 290lbs, 305lbs
1 set 3+2 reps 315lbs
Leg Extensions;
5 sets 11 reps
Leg Curls;
5 sets 11 reps
Seated Rows;
5 sets 9 reps
Lower back was feeling a little better but still some pain.
Yomo
Active member
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^^^
Seated Hip Stretch
While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg.
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^^^
Long Stretch
Sit with one knee straight and the other bent and placed over the opposite knee. Then gentle turn your body towards the bend knee side.
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^^^
Piriformis Stretch
While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.
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^^^
Modified Piriformis Stretch
While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
I take 10 minutes everyday and do these specific stretches (On workout days, done before and after) ...all have made a huge difference in tension in glutes, hips, and lower back...
^^^
Seated Hip Stretch
While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg.
Invalid Link Removed
^^^
Long Stretch
Sit with one knee straight and the other bent and placed over the opposite knee. Then gentle turn your body towards the bend knee side.
Invalid Link Removed
^^^
Piriformis Stretch
While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.
Invalid Link Removed
^^^
Modified Piriformis Stretch
While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
I take 10 minutes everyday and do these specific stretches (On workout days, done before and after) ...all have made a huge difference in tension in glutes, hips, and lower back...
dapack
Well-known member
July 14th, 2017 (Friday)
Cardio; S: 15 mins; E: 25 mins
Wave 3's, Week 1
Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 160lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
5 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs, 265lbs
Dbl Incline Press;
5 sets 7 reps
Machine Dips;
5 sets 9 reps
Need to adjust my incline numbers. Last block maxed at 295lbs and this block suppose to hit 290lbs x 3 reps this wave. Think things were going good at the end of the block so plugged in 325lbs for goal at the end of this one. Really over shot that number.
Cardio; S: 15 mins; E: 25 mins
Wave 3's, Week 1
Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 160lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
5 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs, 265lbs
Dbl Incline Press;
5 sets 7 reps
Machine Dips;
5 sets 9 reps
Need to adjust my incline numbers. Last block maxed at 295lbs and this block suppose to hit 290lbs x 3 reps this wave. Think things were going good at the end of the block so plugged in 325lbs for goal at the end of this one. Really over shot that number.
dapack
Well-known member
July 16th, 2017 (Sunday)
Cardio; 40 mins
Down (-2lbs) for the week for an average weight of 183.5lbs, total last 11 weeks is (-20.5lbs). Added aminos 2 to 3 times a day last week and this week will increase stair mill to 20 mins. Thinking about 4 more weeks left, around 175lbs, to get to the body fat level I want.
Cardio; 40 mins
Down (-2lbs) for the week for an average weight of 183.5lbs, total last 11 weeks is (-20.5lbs). Added aminos 2 to 3 times a day last week and this week will increase stair mill to 20 mins. Thinking about 4 more weeks left, around 175lbs, to get to the body fat level I want.
Dustin07
Legend
if its periformis, I used to have some luck using a lacross ball or the foam roller targeted right in the middle of the glutes.
however I will say that after spending all day friday and saturday in sandals, and sleeping in a hotel bed, my back was killing me sunday morning just trying to stand straight. Sunday I changed back into higher quality shoes and slept in a really good bed and today my back feels amazing. The mattress does a lot for my back.
however I will say that after spending all day friday and saturday in sandals, and sleeping in a hotel bed, my back was killing me sunday morning just trying to stand straight. Sunday I changed back into higher quality shoes and slept in a really good bed and today my back feels amazing. The mattress does a lot for my back.
dapack
Well-known member
I need to start using my lacrosse ball again. Like you said it seemed to help a lot.
dapack
Well-known member
July 17th, 2017 (Monday)
Cardio; S: 20 mins; E: 20 mins
Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
3 sets 1 rep 275lbs, 285lbs, 295lbs
Wave 3's, Week 2
Incline Press;
5 sets 3 reps 225lbs, 245lbs, 255lbs, 265lbs, 275lbs
Machine Dips;
5 sets 9 reps
Having a hard time with the height of the pad on the bench press trying to get leg drive and what little arch I have. Going to bench 3 times a week but 2 of the days will be like today and be used as a warm up for the main movement. Also going to rotate my workout days for the 3 presses so each one will get a chance at a good lifting day. Monday's are always my worst and seems Wednesday's being my best and Friday's can go either way. On weeks the wave ends will do that movement on Wednesday's.
Cardio; S: 20 mins; E: 20 mins
Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
3 sets 1 rep 275lbs, 285lbs, 295lbs
Wave 3's, Week 2
Incline Press;
5 sets 3 reps 225lbs, 245lbs, 255lbs, 265lbs, 275lbs
Machine Dips;
5 sets 9 reps
Having a hard time with the height of the pad on the bench press trying to get leg drive and what little arch I have. Going to bench 3 times a week but 2 of the days will be like today and be used as a warm up for the main movement. Also going to rotate my workout days for the 3 presses so each one will get a chance at a good lifting day. Monday's are always my worst and seems Wednesday's being my best and Friday's can go either way. On weeks the wave ends will do that movement on Wednesday's.
dapack
Well-known member
Had stuff to do after work and the time I would have gotten to the gym would have been up 26 to 27 hours so been spending time watching a lot of bench training video. The other day was looking over the up dated rules for USPA and on the wrist wraps noticed something. I have been using wrist wraps totally wrong the whole time. If you scroll down to page 13 of the rules it shows the wraps and I always just wraps below the thumb joint.
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Here is also a good video too on how to use them.
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Tried it out with my wraps and it made a huge difference. Figured would share just in case I am not the only out there using them wrong.
Invalid Link Removed
Here is also a good video too on how to use them.
Invalid Link Removed
Tried it out with my wraps and it made a huge difference. Figured would share just in case I am not the only out there using them wrong.
dapack
Well-known member
Mine was. Give a try and you will see there is a huge difference in wrist support.
dapack
Well-known member
July 19th, 2017 (Wednesday)
Cardio; S: 20 mins; E: 20 mins
Wave 5's, Week 2
Bench;
4 sets 3 reps**Speed/ Form Work
3 sets 1 rep 225lbs, 250lbs, 275lbs
4 sets 5 reps 245lbs, 250lbs, 255lbs, 260lbs
Dbl Shoulder Press;
5 sets 7 reps
Incline CGBP;
5 sets 9 reps
Time I finally went to sleep was up 33 hours, slept for 13 hours. Horrible workout even with all the sleep. Worked a lot on my setup and some reps could tell the difference it was making.
Cardio; S: 20 mins; E: 20 mins
Wave 5's, Week 2
Bench;
4 sets 3 reps**Speed/ Form Work
3 sets 1 rep 225lbs, 250lbs, 275lbs
4 sets 5 reps 245lbs, 250lbs, 255lbs, 260lbs
Dbl Shoulder Press;
5 sets 7 reps
Incline CGBP;
5 sets 9 reps
Time I finally went to sleep was up 33 hours, slept for 13 hours. Horrible workout even with all the sleep. Worked a lot on my setup and some reps could tell the difference it was making.
dapack
Well-known member
July 20th, 2017 (Thursday)
Cardio; S: 20 mins; E: 20 mins
Wave 5's, Week 2
Deads**Sumo
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 1 rep 325lbs, 350lbs, 375lbs
1 set 5 reps 350lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
T-Bar Rows;
5 sets 9 reps
Figured it was going to be bad because of Tuesday and definitely was. Was suppose to be 3 sets with top set at 375lbs. Amazing how much sleep effects your lifts and how long it takes to recover after a horrible sleep day, up 33 hours straight.
Cardio; S: 20 mins; E: 20 mins
Wave 5's, Week 2
Deads**Sumo
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 1 rep 325lbs, 350lbs, 375lbs
1 set 5 reps 350lbs
(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs
T-Bar Rows;
5 sets 9 reps
Figured it was going to be bad because of Tuesday and definitely was. Was suppose to be 3 sets with top set at 375lbs. Amazing how much sleep effects your lifts and how long it takes to recover after a horrible sleep day, up 33 hours straight.
Yomo
Active member
Also, tuck your thumb, and wrap your fingers over it while making a tight fist while wrapping...you'll notice the tension placed at the wrist's pressure point prevents you from fully opening your hand...improves ability to retain grip strength through out the entire lift... some top lifters also utilize this method with deadlifts.
dapack
Well-known member
July 21st, 2017 (Friday)
Cardio; E: 20 mins
Bench;**Setup/ Form Session
4 sets 3 reps 155lbs, 165lbs, 175lbs, 185lbs
10 sets 1 reps 225lbs, 245lbs, 265lbs, 275lbs, 280lbs, 275lbs, 275lbs, 285lbs, 295lbs, 315lbs
Wave 1's, Week 2
MP's;
6 sets 1 rep 155lbs, 165lbs, 175lbs, 185lbs, 195lbs, 205lbs, 210lbs
Really needed today with as bad as this weeks been and my bench lately. Spent a lot of time working on my setup/ form and it is starting to payoff. One problem I need to solve is my initial foot placement. I will get my feet set and start to pull myself into position but my feet are set wrong and when I go to readjust my setup/ arch starts to collapses. Overall happy specially considering I hit 210lbs on MP's today and my light day with week was 179lbs.
Cardio; E: 20 mins
Bench;**Setup/ Form Session
4 sets 3 reps 155lbs, 165lbs, 175lbs, 185lbs
10 sets 1 reps 225lbs, 245lbs, 265lbs, 275lbs, 280lbs, 275lbs, 275lbs, 285lbs, 295lbs, 315lbs
Wave 1's, Week 2
MP's;
6 sets 1 rep 155lbs, 165lbs, 175lbs, 185lbs, 195lbs, 205lbs, 210lbs
Really needed today with as bad as this weeks been and my bench lately. Spent a lot of time working on my setup/ form and it is starting to payoff. One problem I need to solve is my initial foot placement. I will get my feet set and start to pull myself into position but my feet are set wrong and when I go to readjust my setup/ arch starts to collapses. Overall happy specially considering I hit 210lbs on MP's today and my light day with week was 179lbs.
dapack
Well-known member
July 24th, 2017 (Monday)
Cardio; S: 25 mins, E: 15 mins
Bench;
4 sets 3 reps 165lbs, 175lbs, 185lbs, 195lbs
4 sets 1 reps 225lbs, 240lbs, 255lbs, 270lbs**Comp. bench with pause
Incline CGBP;
5 sets 9 reps
Wave 1's, Week 3
Military Press;
5 sets 1 reps 135lbs, 145lbs, 155lbs, 165lbs, 190lbs
Down (-2lbs) for the week with average weight of 181.5lbs. Still have a constant numbing pain in my left elbow but doesn't hurt lifting so don't know really what is going on. Workout was okay being it is Monday and my worst lifting day of the week.
Cardio; S: 25 mins, E: 15 mins
Bench;
4 sets 3 reps 165lbs, 175lbs, 185lbs, 195lbs
4 sets 1 reps 225lbs, 240lbs, 255lbs, 270lbs**Comp. bench with pause
Incline CGBP;
5 sets 9 reps
Wave 1's, Week 3
Military Press;
5 sets 1 reps 135lbs, 145lbs, 155lbs, 165lbs, 190lbs
Down (-2lbs) for the week with average weight of 181.5lbs. Still have a constant numbing pain in my left elbow but doesn't hurt lifting so don't know really what is going on. Workout was okay being it is Monday and my worst lifting day of the week.
dapack
Well-known member
July 25th, 2017 (Tuesday)
Cardio; S: 25 mins, E: 15 mins
Wave 5's, Week 3
Deads;**Conv.
2 sets 5 reps 210lbs, 240lbs
1 set 3 reps 285lbs
1 set 2 reps 320lbs
5 sets 1 reps 350lbs, 365lbs, 375lbs, 385lbs, 400lbs**About 1 min. rest
RDL's;
2 sets 9 reps 155lbs, 185lbs
2 sets 7 reps 205lbs, 235lbs
1 set 5 rep 275lbs
T-Bar Rows;
5 sets 9 reps
(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer
--1c. Dbl Spider
Pushed it a little to hard and need to remember this week is suppose to be a medium effort week so I can recover for my working weeks. Probably screwed myself next week for hitting my reps/ weight for my working set. I subbed RDL's for deficits this time around and back feels way better.
Cardio; S: 25 mins, E: 15 mins
Wave 5's, Week 3
Deads;**Conv.
2 sets 5 reps 210lbs, 240lbs
1 set 3 reps 285lbs
1 set 2 reps 320lbs
5 sets 1 reps 350lbs, 365lbs, 375lbs, 385lbs, 400lbs**About 1 min. rest
RDL's;
2 sets 9 reps 155lbs, 185lbs
2 sets 7 reps 205lbs, 235lbs
1 set 5 rep 275lbs
T-Bar Rows;
5 sets 9 reps
(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer
--1c. Dbl Spider
Pushed it a little to hard and need to remember this week is suppose to be a medium effort week so I can recover for my working weeks. Probably screwed myself next week for hitting my reps/ weight for my working set. I subbed RDL's for deficits this time around and back feels way better.
dapack
Well-known member
Been rough the last couple weeks. Getting close to finishing up the cut and hoping once I get back to maintenance my lifts will get a little bump in weight.
dapack
Well-known member
July 26th, 2017 (Wednesday)
Cardio; S: 25 mins, E: 15 mins
Wave 3's, Week 3**End of Wave
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
3 sets 1 rep 240lbs, 255lbs, 270lbs
1 set 3 reps 280lbs
Bench;**Speed/ Form Work
4 sets 3 reps 185lbs
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
Machine Dips;
5 sets 9 reps
Couple of the reps on bench my setup/ form felt really good, 225lbs flew up like it was 135lbs. Just need to be way more consistent on it.
Cardio; S: 25 mins, E: 15 mins
Wave 3's, Week 3**End of Wave
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
3 sets 1 rep 240lbs, 255lbs, 270lbs
1 set 3 reps 280lbs
Bench;**Speed/ Form Work
4 sets 3 reps 185lbs
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
Machine Dips;
5 sets 9 reps
Couple of the reps on bench my setup/ form felt really good, 225lbs flew up like it was 135lbs. Just need to be way more consistent on it.
dapack
Well-known member
July 27th, 2017 (Thursday)
Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
5 sets 1 reps 275lbs, 295lbs, 315lbs, 330lbs, 340lbs
Leg Extensions;
5 sets 9 reps
Leg Curls;
5 sets 9 reps
Seated Rows;
5 sets 9 reps
Pretty disappointed in my squats. Been 7 weeks and 5 sessions since I started back up and was expecting a lot more gains, more like 20 to 30lbs. Going to start squatting every week but making sure I don't over due it like I usually do. Going to stick to the %'s and if I do go heavier maybe just for a set or maybe just do extra reps the last set. Still don't have total confidence in my left knee but maybe after a full block and lifting every week will have it.
Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
5 sets 1 reps 275lbs, 295lbs, 315lbs, 330lbs, 340lbs
Leg Extensions;
5 sets 9 reps
Leg Curls;
5 sets 9 reps
Seated Rows;
5 sets 9 reps
Pretty disappointed in my squats. Been 7 weeks and 5 sessions since I started back up and was expecting a lot more gains, more like 20 to 30lbs. Going to start squatting every week but making sure I don't over due it like I usually do. Going to stick to the %'s and if I do go heavier maybe just for a set or maybe just do extra reps the last set. Still don't have total confidence in my left knee but maybe after a full block and lifting every week will have it.
dapack
Well-known member
July 28th, 2017 (Friday)
Cardio; S: 25 mins, E: 15 mins
Wave 5's, Week 2
Bench;
11 sets 1 reps 185lbs**Working on setup/ speed
3 sets 1 rep 225lbs, 250lbs, 275lbs
2 sets 5 reps 240lbs, 250lbs
Incline CGBP;
5 sets 9 reps
Backed off today because I could tell I over did it this week and was definitely feeling the effects. Did a horrible job regulating my lifts this week and today had nothing left. If you look at this week I maxed my bench, kind of maxed my comp. bench, did heavy singles on MP's, did a triple max on inclines and benched 3 times. Need to start doing a better job and on the other 2 bench days back off. Have a 10 week goal for bench and it is 325lbs regular and 300lbs comp. bench. Only way that is going to happen is doing a better job at regulating my lifts.
Cardio; S: 25 mins, E: 15 mins
Wave 5's, Week 2
Bench;
11 sets 1 reps 185lbs**Working on setup/ speed
3 sets 1 rep 225lbs, 250lbs, 275lbs
2 sets 5 reps 240lbs, 250lbs
Incline CGBP;
5 sets 9 reps
Backed off today because I could tell I over did it this week and was definitely feeling the effects. Did a horrible job regulating my lifts this week and today had nothing left. If you look at this week I maxed my bench, kind of maxed my comp. bench, did heavy singles on MP's, did a triple max on inclines and benched 3 times. Need to start doing a better job and on the other 2 bench days back off. Have a 10 week goal for bench and it is 325lbs regular and 300lbs comp. bench. Only way that is going to happen is doing a better job at regulating my lifts.
dapack
Well-known member
August 1st, 2017 (Tuesday)
Cardio; S: 30 mins, E; 20 mins
Wave 3's, Week 3
Bench;
4 sets 3 reps 185lbs
3 sets 1 reps 225lbs, 250lbs, 275lbs
3 sets 5 reps 245lbs, 250lbs, 255lbs
2 Board Press, Medium Grip;
5 sets 5 reps 225lbs, 230lbs, 235lbs, 240lbs, 245lbs
Lost (-0.5lbs) for average weight of 181lbs. Increased calories/ carbs last week to give my body a break. One of my worst bench sessions in a long time so backed off. Sort of saw this coming since the other day had to work overtime and got very little sleep before going in last night. Got home at 715am and roofers showed up around 8am, getting a new roof. No way was I going to sleep with all the noise so went to the gym around 9am. De-loading inclines/ mp's this week so will try again on later on in the week. Also since I cannot do flat cgbp because it kills my shoulders will add in a board bench once a week. Figured between Incline CGBP, machine dips and board presses should work pretty well on strengthening my triceps.
Cardio; S: 30 mins, E; 20 mins
Wave 3's, Week 3
Bench;
4 sets 3 reps 185lbs
3 sets 1 reps 225lbs, 250lbs, 275lbs
3 sets 5 reps 245lbs, 250lbs, 255lbs
2 Board Press, Medium Grip;
5 sets 5 reps 225lbs, 230lbs, 235lbs, 240lbs, 245lbs
Lost (-0.5lbs) for average weight of 181lbs. Increased calories/ carbs last week to give my body a break. One of my worst bench sessions in a long time so backed off. Sort of saw this coming since the other day had to work overtime and got very little sleep before going in last night. Got home at 715am and roofers showed up around 8am, getting a new roof. No way was I going to sleep with all the noise so went to the gym around 9am. De-loading inclines/ mp's this week so will try again on later on in the week. Also since I cannot do flat cgbp because it kills my shoulders will add in a board bench once a week. Figured between Incline CGBP, machine dips and board presses should work pretty well on strengthening my triceps.
dapack
Well-known member
August 2nd, 2017 (Wednesday)
Cardio; S: 30 mins, E; 20 mins
Wave 5's, Week 4**End Wave
Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 reps 315lbs, 365lbs
1 set 5 reps 405lbs
RDL's;
4 sets 7 reps 225lbs, 245lbs, 265lbs, 275lbs
Chest Support Rows;
5 sets 9 reps
Was an ugly 5 reps but got the goal and +5lbs for this wave. They finished the roof today so will finally be able to get some decent sleep for the first time since Sunday.
Cardio; S: 30 mins, E; 20 mins
Wave 5's, Week 4**End Wave
Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 reps 315lbs, 365lbs
1 set 5 reps 405lbs
RDL's;
4 sets 7 reps 225lbs, 245lbs, 265lbs, 275lbs
Chest Support Rows;
5 sets 9 reps
Was an ugly 5 reps but got the goal and +5lbs for this wave. They finished the roof today so will finally be able to get some decent sleep for the first time since Sunday.
dapack
Well-known member
We paid a company I am not a handy person. They finished yesterday so will be able to finally get some sleep.
dapack
Well-known member
August 3rd, 2017 (Thursday)
Cardio; S:30 mins, E: 15 mins
Bench;
4 sets 3 reps 185lbs
3 sets 1 rep 225lbs, 235lbs, 245lbs**Paused, Comp. Bench
3 sets 5 reps 225lbs, 235lbs, 245lbs
Incline CGBP;
5 sets 9 reps
Bench has been really struggling this week so backed off again today.
Cardio; S:30 mins, E: 15 mins
Bench;
4 sets 3 reps 185lbs
3 sets 1 rep 225lbs, 235lbs, 245lbs**Paused, Comp. Bench
3 sets 5 reps 225lbs, 235lbs, 245lbs
Incline CGBP;
5 sets 9 reps
Bench has been really struggling this week so backed off again today.
dapack
Well-known member
August 4th, 2017 (Friday)
Cardio; E: 30 mins, S: 15 mins
Wave 5's
Squats
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 250lbs
Paused Squats, 5 sec.
3 sets 3 reps 135lbs, 165lbs, 195lbs
Chest Supported Rows;
5 sets 9 reps
Definitely can tell I have been over training lately, just no explosiveness in my reps and no energy. Next week thinking about resetting the Big 3 and doing a mock 8 week meet prep with a goal of 1120 total and weight around 170lbs. This will give me a fresh start and a chance to experiment with a meet prep for when ever my number finally go up and stay up and find a meet to do.
Cardio; E: 30 mins, S: 15 mins
Wave 5's
Squats
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 250lbs
Paused Squats, 5 sec.
3 sets 3 reps 135lbs, 165lbs, 195lbs
Chest Supported Rows;
5 sets 9 reps
Definitely can tell I have been over training lately, just no explosiveness in my reps and no energy. Next week thinking about resetting the Big 3 and doing a mock 8 week meet prep with a goal of 1120 total and weight around 170lbs. This will give me a fresh start and a chance to experiment with a meet prep for when ever my number finally go up and stay up and find a meet to do.
dapack
Well-known member
Actually been a while so that is why I was thinking about doing this. First couple of weeks should be easy as long as I stick to the %'s. Still don't have a 6 pack but close and figure around another 6 to 8lbs top. My light day this week was 177lbs so that would make it around 170lbs. Also next meet I do will be at 165lbs. At the end of the 8 weeks will make a decision to do one or not depending on if I hit the total.
dapack
Well-known member
August 5th, 2017 (Saturday)
Cardio; 20 mins
Down (-1.5lbs) with an average weight of 179.5lbs and light day was 177lbs. Listing by week the lost after the initial gain so I can see the decline in my strength over time and my weight when I maxed on the lifts and compare it to what I am at now.
Start; 204lbs
Wk 1; 202lbs
Wk 2; 200lbs**Inclines 295lbs
Wk 3; 198lbs
Wk 4; 196lbs**Squat Max 335lbs
Wk 5; 194lbs**Bench Max 325lbs
Wk 6; 192lbs
Wk 7; 190lbs
Wk 8; 188lbs
Wk 9; 187lbs**Dead Max 455lbs
Wk 10; 185.5lbs
Wk 11; 183.5lbs**MP's 210lbs
Wk 12; 181.5lbs
Wk 13; 181lbs
Wk 14; 179.5lbs
One last thing. I have been adjusting a little but one thing I noticed is I run the same sets/reps/ %'s for all my lifts and that just doesn't work. I need a different layout for my presses, squats and deads and will be working on that. Thinking about running squats x2 a week and just don't know yet how I want to do it. One idea is this;
Mon; Light squats (-5 to 10%) of heavy day, leg presses, upper back
Tues; Pause/ Comp. bench, incline press, incline ccbp
Wed; Deads, rdl's, upper back
Thurs; Bench, mp's, 2 board press
Fri; Heavy squats, pause squats, upper back
Cardio; 20 mins
Down (-1.5lbs) with an average weight of 179.5lbs and light day was 177lbs. Listing by week the lost after the initial gain so I can see the decline in my strength over time and my weight when I maxed on the lifts and compare it to what I am at now.
Start; 204lbs
Wk 1; 202lbs
Wk 2; 200lbs**Inclines 295lbs
Wk 3; 198lbs
Wk 4; 196lbs**Squat Max 335lbs
Wk 5; 194lbs**Bench Max 325lbs
Wk 6; 192lbs
Wk 7; 190lbs
Wk 8; 188lbs
Wk 9; 187lbs**Dead Max 455lbs
Wk 10; 185.5lbs
Wk 11; 183.5lbs**MP's 210lbs
Wk 12; 181.5lbs
Wk 13; 181lbs
Wk 14; 179.5lbs
One last thing. I have been adjusting a little but one thing I noticed is I run the same sets/reps/ %'s for all my lifts and that just doesn't work. I need a different layout for my presses, squats and deads and will be working on that. Thinking about running squats x2 a week and just don't know yet how I want to do it. One idea is this;
Mon; Light squats (-5 to 10%) of heavy day, leg presses, upper back
Tues; Pause/ Comp. bench, incline press, incline ccbp
Wed; Deads, rdl's, upper back
Thurs; Bench, mp's, 2 board press
Fri; Heavy squats, pause squats, upper back
dapack
Well-known member
August 8th, 2017 (Tuesday)
Cardio; S: 35 mins
Week 1 Prep
Incline Press;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
4 sets 1 rep 225lbs, 245lbs, 255lbs, 260lbs
Squats;**Light Day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 245lbs
Bench;**Light Day
3 sets 1 rep 230lbs**Comp Bench
3 sets 4 reps 205lbs**Pause
Incline CGBP;
4 sets 9 reps
Couple things I need to do. First is I need to drop my incline block and just do 3 to 4 sets at higher reps, no need to waste energy/ recovery on doing them right now. Made up new spreadsheets for each of the Big 3 and they all have their own sets, reps and %'s to use. I started with what my goals are and worked backwards to figure out the %'s to use in order to hit my goals. Will probably be a lot of adjustments along the way but at least I have a base to start with. My legs were still sore a little from Friday's pause squats, they were killing me over the weekend. Definitely is a good addition.
Cardio; S: 35 mins
Week 1 Prep
Incline Press;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
4 sets 1 rep 225lbs, 245lbs, 255lbs, 260lbs
Squats;**Light Day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 245lbs
Bench;**Light Day
3 sets 1 rep 230lbs**Comp Bench
3 sets 4 reps 205lbs**Pause
Incline CGBP;
4 sets 9 reps
Couple things I need to do. First is I need to drop my incline block and just do 3 to 4 sets at higher reps, no need to waste energy/ recovery on doing them right now. Made up new spreadsheets for each of the Big 3 and they all have their own sets, reps and %'s to use. I started with what my goals are and worked backwards to figure out the %'s to use in order to hit my goals. Will probably be a lot of adjustments along the way but at least I have a base to start with. My legs were still sore a little from Friday's pause squats, they were killing me over the weekend. Definitely is a good addition.
dapack
Well-known member
August 9th, 2017 (Wednesday)
Cardio; S: 35 mins, E: 15 mins
Deads;**Light Day, Conv.
2 sets 3 reps 225lbs 275lbs
2 sets 5 reps 295lbs, 305lbs
1 set 3 reps 335lbs
1 set 2 reps 345lbs
RDL's;
2 sets 5 reps 185lbs, 200lbs
1 set 3 reps 220lbs
1 set 2 reps 235lbs
1 set 5 reps 245lbs
Chest Supported Rows;
4 sets 9 reps
(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer Curls
--1c. Dbl Spider Curls
Wow, as bad as yesterday was today was even worse. Dropped my 5x1 with a minute rest on the deads and decreased RDL's by 30lbs. My grip was even failing me today and I never have a problem with my grip. Think the last few week of over training, not eating enough and being under 180's is finally catching up. Depending on how warm ups go tomorrow might back way off the rest of the week. Not a good start so far to my mock 8 week prep. Hoping once I am done with this cut things will start turning back around. Still don't know how much longer I got but thinking around another 6 to 8lbs of fat left.
Cardio; S: 35 mins, E: 15 mins
Deads;**Light Day, Conv.
2 sets 3 reps 225lbs 275lbs
2 sets 5 reps 295lbs, 305lbs
1 set 3 reps 335lbs
1 set 2 reps 345lbs
RDL's;
2 sets 5 reps 185lbs, 200lbs
1 set 3 reps 220lbs
1 set 2 reps 235lbs
1 set 5 reps 245lbs
Chest Supported Rows;
4 sets 9 reps
(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer Curls
--1c. Dbl Spider Curls
Wow, as bad as yesterday was today was even worse. Dropped my 5x1 with a minute rest on the deads and decreased RDL's by 30lbs. My grip was even failing me today and I never have a problem with my grip. Think the last few week of over training, not eating enough and being under 180's is finally catching up. Depending on how warm ups go tomorrow might back way off the rest of the week. Not a good start so far to my mock 8 week prep. Hoping once I am done with this cut things will start turning back around. Still don't know how much longer I got but thinking around another 6 to 8lbs of fat left.
dapack
Well-known member
Honesty some days are probably in excess of 1,000, which is not really smart. Once I get my body fat to the level I want will slowly increase calories. Last week actually started by replacing one of my meals with a post cut meal. Over the next few weeks will keep switching one meal for a post cut meal until I am close to what I want to be.
dapack
Well-known member
August 10th, 2017 (Thursday)
Cardio; S: 35 mins, E: 15 mins
Bench;**Heavy Day
4 sets 3 reps 185lbs
4 sets 4 reps 230lbs, 240lbs, 250lbs, 255lbs, 260lbs
2 Board Press, Medium Grip;
4 sets 3 reps
MP's;
4 sets 9 reps
Weights were okay, felt heavier than they should, but actually felt pretty fresh afterwards. Think it was the right amount of intensity and volume since moving forward one thing I am trying to avoid is being spent after a workout. Adjusted tomorrows squats %'s and brought it down a little. So should hopefully be a good workout but like today not overload me any.
Cardio; S: 35 mins, E: 15 mins
Bench;**Heavy Day
4 sets 3 reps 185lbs
4 sets 4 reps 230lbs, 240lbs, 250lbs, 255lbs, 260lbs
2 Board Press, Medium Grip;
4 sets 3 reps
MP's;
4 sets 9 reps
Weights were okay, felt heavier than they should, but actually felt pretty fresh afterwards. Think it was the right amount of intensity and volume since moving forward one thing I am trying to avoid is being spent after a workout. Adjusted tomorrows squats %'s and brought it down a little. So should hopefully be a good workout but like today not overload me any.
Dustin07
Legend
I was trying that same approach for a while and honestly, I think I made better strength gains when I always left something in the tank vs going to failure every session.... But my problem is that I get bored if I don't feel totally beat up at the gym. Restraint and patience is a good part of training!
Warsheeper
Active member
always leaving 2 reps in the tank(RPE scale@8) let's most people train without pretty much any de-loading, when you to the @9 and harder things start to get south faster