DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
April 2nd, 2019 (Tuesday)
Squats;
3 sets 4 reps 275lbs, 285lbs, 295lbs
Woke up feeling like crap and did not take long at the gym before I decided best thing to do was shut it down. 100lbs less than last max a few weeks ago should not be hard for 4 reps and today it was. At least this can explained yesterday. Really have not been active a lot last couple months it seems and starting to gain some weight, average weight 185lbs last week. This week is a wash so hopefully next week can start to get back on track.
Squats;
3 sets 4 reps 275lbs, 285lbs, 295lbs
Woke up feeling like crap and did not take long at the gym before I decided best thing to do was shut it down. 100lbs less than last max a few weeks ago should not be hard for 4 reps and today it was. At least this can explained yesterday. Really have not been active a lot last couple months it seems and starting to gain some weight, average weight 185lbs last week. This week is a wash so hopefully next week can start to get back on track.
dapack
Well-known member
April 9th, 2019 (Tuesday)
Squats;
5 sets 3 reps 275lbs, 290lbs, 305lbs, 315lbs, 325lbs**Metal Black
GM's;
4 sets 7 reps 115lbs, 130lbs, 145lbs, 155lbs
Stair-mill; 20 mins
Need to rotate my wraps so I don't over use my Metal Blacks, will start after I finish my 3's. This week just trying to slowly get back on track and add a little cardio. Diet has not been horrible but think with my age need to do a little cardio just to keep things under control. Have 18 weeks I think for the August meet so plenty of time to get my weight down to 175lbs so not a huge problem right now. Squats felt really good even though still getting over been sick but definitely feeling a lot better.
Squats;
5 sets 3 reps 275lbs, 290lbs, 305lbs, 315lbs, 325lbs**Metal Black
GM's;
4 sets 7 reps 115lbs, 130lbs, 145lbs, 155lbs
Stair-mill; 20 mins
Need to rotate my wraps so I don't over use my Metal Blacks, will start after I finish my 3's. This week just trying to slowly get back on track and add a little cardio. Diet has not been horrible but think with my age need to do a little cardio just to keep things under control. Have 18 weeks I think for the August meet so plenty of time to get my weight down to 175lbs so not a huge problem right now. Squats felt really good even though still getting over been sick but definitely feeling a lot better.
dapack
Well-known member
April 10th, 2019 (Wednesday)
Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 270lbs
1 set 2 reps 275lbs
CGBP;
4 sets 5 reps
Stair-mill; 20 mins
Didn't think I would hit my top set for the final week of this block but pulled it off. Added about +20lbs the last 16 weeks to my bench. Still long ways to go before the injury but at least improving.
Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 270lbs
1 set 2 reps 275lbs
CGBP;
4 sets 5 reps
Stair-mill; 20 mins
Didn't think I would hit my top set for the final week of this block but pulled it off. Added about +20lbs the last 16 weeks to my bench. Still long ways to go before the injury but at least improving.
dapack
Well-known member
That is the plan if I do end up doing the meet. Get down to about 173 to 175lbs and drop the rest in water.
dapack
Well-known member
April 15th, 2019 (Monday)
Average Weekly Weight: 184lbs (-2lbs)
OHP's;
7 sets 4 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs, 155lbs
CGBP;
4 sets 5 reps
Dbl Incline Press;
4 sets 11 reps
Stair-mill: 25 mins
Switching up my weekly split. Usually up 24+hrs on Monday's so going to do OHP's instead of bench and move bench to Wednesday's. Diet is slowly start to get back on track though my wife made cinnamon rolls so that screwed me up a little.
Average Weekly Weight: 184lbs (-2lbs)
OHP's;
7 sets 4 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs, 155lbs
CGBP;
4 sets 5 reps
Dbl Incline Press;
4 sets 11 reps
Stair-mill: 25 mins
Switching up my weekly split. Usually up 24+hrs on Monday's so going to do OHP's instead of bench and move bench to Wednesday's. Diet is slowly start to get back on track though my wife made cinnamon rolls so that screwed me up a little.
dapack
Well-known member
April 19th, 2019 (Friday)
Bench;
3 sets 2 reps 185lbs, 200lbs, 215lbs
1 set 4+6 reps 225lbs
Lower back was hurting today, slept wrong, so after 1 warm up rep for deads realized should call it a day. Been 3 weeks since I pulled but actually thinking a long de-load might do me good since I wasn't going anywhere.
Bench;
3 sets 2 reps 185lbs, 200lbs, 215lbs
1 set 4+6 reps 225lbs
Lower back was hurting today, slept wrong, so after 1 warm up rep for deads realized should call it a day. Been 3 weeks since I pulled but actually thinking a long de-load might do me good since I wasn't going anywhere.
dapack
Well-known member
April 26th, 2019 (Friday)
Deads;
3 sets 3 reps 225lbs
2 sets 1 reps 295lbs, 345lbs**Just seeing how much I lost
RDL's;
3 sets 7 reps 205lbs
Deads, Deficit High/ No Belts;
2 sets 9 reps 185lbs
Bench;
1 set 4+4 reps 235lbs
Lost so much in my deads hard to believe. Think the meet is around 16 weeks out and right now cannot see how I can bring the back up in that time frame. One positive is deads have always been super good or super bad so it could happen.
Deads;
3 sets 3 reps 225lbs
2 sets 1 reps 295lbs, 345lbs**Just seeing how much I lost
RDL's;
3 sets 7 reps 205lbs
Deads, Deficit High/ No Belts;
2 sets 9 reps 185lbs
Bench;
1 set 4+4 reps 235lbs
Lost so much in my deads hard to believe. Think the meet is around 16 weeks out and right now cannot see how I can bring the back up in that time frame. One positive is deads have always been super good or super bad so it could happen.
dapack
Well-known member
April 30th, 2019 (Tuesday)
Average Weekly Weight; 183.5lbs
Squats;
7 sets 2 reps 275lbs, 290lbs, 305lbs, 320lbs, 335lbs, 350lbs, 365lbs
Squats, High Bar/ Narrow Stance;
3 sets 7 reps 225lbs, 235lbs, 255lbs
GM's;
3 sets 7 reps 135lbs, 145lbs, 155lbs
Stair-milll; 25 mins
Squats were a little harder than it should have been but almost done with this block. Running this block how I would have for the meet mid-May if I would be doing it. Next week a single around 385ish than a week off and max. Last block hit 395dlbs so hoping even +5lbs and will be happy.
Average Weekly Weight; 183.5lbs
Squats;
7 sets 2 reps 275lbs, 290lbs, 305lbs, 320lbs, 335lbs, 350lbs, 365lbs
Squats, High Bar/ Narrow Stance;
3 sets 7 reps 225lbs, 235lbs, 255lbs
GM's;
3 sets 7 reps 135lbs, 145lbs, 155lbs
Stair-milll; 25 mins
Squats were a little harder than it should have been but almost done with this block. Running this block how I would have for the meet mid-May if I would be doing it. Next week a single around 385ish than a week off and max. Last block hit 395dlbs so hoping even +5lbs and will be happy.
dapack
Well-known member
May 6th, 2019 (Monday)
Bench;
4 sets 2 reps 185lbs, 205lbs, 225lbs, 240lbs
4 sets 1 rep 250lbs, 260lbs, 270lbs, 275lbs
1 set 3 reps 255lbs
CGBP;
4 sets 5 reps
OHP's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 135lbs
2 Mile Run
Bench has been struggling lately and main probably I am seeing is no matter the weight there is zero explosiveness off the chest. Thinking on OHP days with do DE bench to warm up before I start them.
Bench;
4 sets 2 reps 185lbs, 205lbs, 225lbs, 240lbs
4 sets 1 rep 250lbs, 260lbs, 270lbs, 275lbs
1 set 3 reps 255lbs
CGBP;
4 sets 5 reps
OHP's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 135lbs
2 Mile Run
Bench has been struggling lately and main probably I am seeing is no matter the weight there is zero explosiveness off the chest. Thinking on OHP days with do DE bench to warm up before I start them.
dapack
Well-known member
Right now most likely wont be doing it, deads are about (-100lbs) off since October. Just stumped as to why this is the case. If my deads do turn around with about 10 week out might just do it at 181lbs and not worry about cutting to 165lbs. Would be to hard cutting on Thursday go into work at 10pm and get off just to weigh in at 8am.
dapack
Well-known member
May 24th, 2019 (Friday)
Deads (DE);
3 sets 3 reps 225lbs
RDL's;
3 sets 7 reps 225lbs, 250lbs, 260lbs
Deads, Deficit High/ No Belt;
2 sets 11 reps 205lbs
OHP's;
5 sets 1 rep 115lbs, 135lbs, 150lbs, 165lbs, 185lbs
Deads are still horrible and cannot figure out why. My deads have always been at least +50lbs more than my squats and since around December that has not been the case. Will keep on plugging away. Plus side OHP's is +10lbs more this block and my CGBP is up probably around +25lbs. Just need those gains to start carryover to my bench.
Deads (DE);
3 sets 3 reps 225lbs
RDL's;
3 sets 7 reps 225lbs, 250lbs, 260lbs
Deads, Deficit High/ No Belt;
2 sets 11 reps 205lbs
OHP's;
5 sets 1 rep 115lbs, 135lbs, 150lbs, 165lbs, 185lbs
Deads are still horrible and cannot figure out why. My deads have always been at least +50lbs more than my squats and since around December that has not been the case. Will keep on plugging away. Plus side OHP's is +10lbs more this block and my CGBP is up probably around +25lbs. Just need those gains to start carryover to my bench.
dapack
Well-known member
Things starting falling apart in November. Hit a PR at the end of September, 435x4, and since then things have been pretty bad. Even though took a month of from deads afterwards think I came back to early/ heavy and maybe just never recovered all the way. End of March took another month off and seems like now things are getting back on track slowly again. Still learning when I do a max set/ rep on deads I need a long time to come back/ rebound from it. Probably 6 to 8 weeks I am thinking.
dapack
Well-known member
May 28th, 2019 (Tuesday)
Deads (DE);
3 sets 3 reps 225lbs
Deads;
3 sets 1 rep 275lbs, 325lbs, 375lbs
RDL's;
3 sets 7 reps 225lbs, 245lbs, 270lbs
Deads, Deficit Medium, No Belt;
2 sets 11 reps 225lbs
1 Mile Run
De-load week for squats so deads are first this week and went pretty good. 375lbs was hard but feel like had 4 plates in me which is huge improvement with how things have been.
Deads (DE);
3 sets 3 reps 225lbs
Deads;
3 sets 1 rep 275lbs, 325lbs, 375lbs
RDL's;
3 sets 7 reps 225lbs, 245lbs, 270lbs
Deads, Deficit Medium, No Belt;
2 sets 11 reps 225lbs
1 Mile Run
De-load week for squats so deads are first this week and went pretty good. 375lbs was hard but feel like had 4 plates in me which is huge improvement with how things have been.
Last edited:
dapack
Well-known member
May 31st, 2019 (Friday)
Squats;
3 sets 4 reps 265lbs, 275lbs, 285lbs**Inzer Grippers, hate these wraps
Squats, Pause 3 secs;
3 sets 3 reps 225lbs
GM's;
4 sets 7 reps 135lbs, 150lbs, 160lbs, 170lbs
OHP's;
4 sets 7 reps 100lbs, 110lbs, 120lbs, 140lbs
2 Mile Run
Wish I would have never bought the Inzer Grippers wraps, cannot stand them. Will use them for warm ups and on lighter weeks to save my better wraps. Pretty sure will be doing the meet August 17th, 11 weeks, will make my mind up next week.
Squats;
3 sets 4 reps 265lbs, 275lbs, 285lbs**Inzer Grippers, hate these wraps
Squats, Pause 3 secs;
3 sets 3 reps 225lbs
GM's;
4 sets 7 reps 135lbs, 150lbs, 160lbs, 170lbs
OHP's;
4 sets 7 reps 100lbs, 110lbs, 120lbs, 140lbs
2 Mile Run
Wish I would have never bought the Inzer Grippers wraps, cannot stand them. Will use them for warm ups and on lighter weeks to save my better wraps. Pretty sure will be doing the meet August 17th, 11 weeks, will make my mind up next week.
Last edited:
dapack
Well-known member
June 2nd, 2019 (Sunday)
Deads, (DE);
3 sets 3 reps 225lbs
RDL's;
4 sets 7 reps 225lbs, 245lbs, 265lbs, 280lbs
Deads, Deficit Low/ No Belt;
2 sets 11 reps 245lbs
Rack Pulls, Knee Level;
3 sets 5 reps 275lbs, 285lbs, 295lbs
Bench, Comp;
6 sets 1 rep 185lbs 200lbs, 215lbs, 230lbs, 245lbs, 265lbs
Definitely doing the meet so will see what happens in 11 weeks. Deads went very good again and tested out my comp. bench, think 275lbs is my max right now.
Deads, (DE);
3 sets 3 reps 225lbs
RDL's;
4 sets 7 reps 225lbs, 245lbs, 265lbs, 280lbs
Deads, Deficit Low/ No Belt;
2 sets 11 reps 245lbs
Rack Pulls, Knee Level;
3 sets 5 reps 275lbs, 285lbs, 295lbs
Bench, Comp;
6 sets 1 rep 185lbs 200lbs, 215lbs, 230lbs, 245lbs, 265lbs
Definitely doing the meet so will see what happens in 11 weeks. Deads went very good again and tested out my comp. bench, think 275lbs is my max right now.
dapack
Well-known member
Meet is in Springfield, OR. Deads I am doing a 3 week block so this week will be a lighter week.
Last edited:
dapack
Well-known member
I am hoping but will see. Would love for my deads to come back so I could finally bet my 1 rep PR, 468lbs
dapack
Well-known member
June 9th, 2019 (Sunday)
Deads (DE);
3 sets 3 reps 225lbs
Deads;
4 sets 1 rep 275lbs, 295lbs, 315lbs, 335lbs
Bench, Pause;
5 sets 3 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs
1 set 2 reps 235lbs
Squats;
5 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs, 315lbs
1 set 3 reps 320lbs
Recorded my squats the other workout and depth was horrible. In the past always was a little below parallel and don't know what happen to were it was no longer even competition depth. Today was working on my depth and still not happy, could be called at a meet either way (Green/ Red).
Deads (DE);
3 sets 3 reps 225lbs
Deads;
4 sets 1 rep 275lbs, 295lbs, 315lbs, 335lbs
Bench, Pause;
5 sets 3 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs
1 set 2 reps 235lbs
Squats;
5 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs, 315lbs
1 set 3 reps 320lbs
Recorded my squats the other workout and depth was horrible. In the past always was a little below parallel and don't know what happen to were it was no longer even competition depth. Today was working on my depth and still not happy, could be called at a meet either way (Green/ Red).
dapack
Well-known member
Recording of squat on Sunday. I need to slow my decent down, this video I am actually going slower than normal. I am coming down so quick seems like I am hitting the breaks to soon which in turn is making me stop short for a good lift. Also need to work on m hip mobility too, thinking that has a little to do with it. Not much time with only 10 weeks left but will try and make it work.
Invalid Link Removed
Invalid Link Removed