DaPack..Fighting Age One Day at a Time

July 19th, 2021 (Monday)

Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 255lbs, 265lbs

Squats, High Bar;
No Wraps
4 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs

Elite Light Wraps;
2 sets 3 reps 275lbs, 300lbs

Metal Black Wraps;
2 sets 2 reps 325lbs, 340lbs** +15lbs PR with these wraps

Pioneer Choker Wraps;
1 set 1 reps 355lbs
1 set 3 reps 375lbs** +10lbs, +1 reps PR overall
 
dapack said:
July 19th, 2021 (Monday)

Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 255lbs, 265lbs

Squats, High Bar;
No Wraps
4 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs

Elite Light Wraps;
2 sets 3 reps 275lbs, 300lbs

Metal Black Wraps;
2 sets 2 reps 325lbs, 340lbs** +15lbs PR with these wraps

Pioneer Choker Wraps;
1 set 1 reps 355lbs
1 set 3 reps 375lbs** +10lbs, +1 reps PR overall
Click to expand...

Damn, that’s some session. Nice PRs!
 
July 20th, 2021 (Tuesday)

Deads;**Ed Coan Stance
3 sets 3 reps 225lbs
4 sets 1 rep 275lbs, 315lbs, 345lbs, 365lbs, 385lbs

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs

Messed around a little with deads and tried Ed Coan's stance out. Really awkward but felt stronger than conv/ sumo
 
dapack said:
July 20th, 2021 (Tuesday)

Deads;**Ed Coan Stance
3 sets 3 reps 225lbs
4 sets 1 rep 275lbs, 315lbs, 345lbs, 365lbs, 385lbs

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs

Messed around a little with deads and tried Ed Coan's stance out. Really awkward but felt stronger than conv/ sumo
Click to expand...

DLs are showing substantial improvement. Glad you found a stance that’s helping you manifest your true strength. Not shabby at all!
 
July 28th, 2021 (Wednesday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
1 set 1 rep 260lbs
1 set 1 rep 245lbs

Push Press;
4 sets 1 rep 135lbs, 155lbs, 170lbs, 185lbs
 
July 29th, 2021 (Thursday)

Squats;
No Wraps
2 sets 4 reps 185lbs 225lbs
1 set 3 reps 250lbs

Elite Light Wraps;
1 set 3 reps 275lbs
2 sets 2 reps 300lbs, 325lbs

Metal Orange Wraps;
3 sets 1 rep 345lbs, 365lbs, 380lbs

Pioneer Choker Wraps;
1 set 1 rep 395lbs

Last couple days not so good. Hoping my squats at least did not run out of steam and things can continue climbing.
 
Keep the faith, man. You’re working hard, results will follow.
 
August 4th 2021, (Wednesday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs
2 sets 2 reps 300lbs, 320lbs
1 set 1 rep 335lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 155lbs
1 set 1 rep 170lbs

Was going to do deads or bench today and everything was taken so went with plan B. Not a horrible day but no average at all. Weight felt really heavy on my back compared to good days. This week is my 6th different weekly shift in 7 weeks, different days off each week too, and think everything is just catching up to me. Started last week and continuing this week. Mid-September will have a set shift/ days off and first time in 10+ years will finally get days.
 
Right on man! Happy to hear about the shift change. I remember when you guys moved out this way and I always thought it was insane how well you trained with those hard shifts. That's going to be a game changer for you.
 
Dustin07 said:
Right on man! Happy to hear about the shift change. I remember when you guys moved out this way and I always thought it was insane how well you trained with those hard shifts. That's going to be a game changer for you.
Click to expand...
That is what I am hoping. Past couple months were I actually got days for a couple weeks those have been my better weeks.
 
August 5th, 2021 (Thursday)

Bench;
5 sets 1 rep 185lbs, 205lbs, 225lbs, 235lbs, 245lbs LOL

Deads;
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 350lbs

Sumo Stance
1 set 1 rep 375lbs

Ed Coan Stance
1 set 1 rep 375lbs

Conv Stance
1 set 1 rep 375lbs

Bad lifting day but figured out my dominate stance for deads. Definitely conv. After the 1st set, sumo, there would be no way I could have done that again. The same with Ed Coan stance too. I am off tomorrow so plan is have a huge cheat night, around 4,000 calories, and get a good night sleep. Will hit squats again as hard as possible tomorrow.
 
August 6th, 2021 (Friday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
2 sets 3 reps 275lbs, 300lbs
1 set 2 reps 320lbs

Elite Light Wraps;
1 set 2 reps 340lbs

Inzer Gripper Wraps;
1 set 1 rep 355lbs

Metal Black Wraps;
1 set 1 rep 365lbs
1 set 3 reps 375lbs**Wrap PR

I know it is a little cheat PR since the heaviest for reps with these wraps is 350lbs, max single 405lbs, but need a little something. Weight felt heavy again on the back but was a horrible day.
 
August 16th, 2021 (Monday)

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 245lbs, 255lbs

Spoto Press, Medium Grip, 5 count;
3 sets 7 reps

Super Set; 3 sets
--1a. Incline Dbl Press
--1b. Flat Dbl Press
--1c. Flat Dbl Flyes
 
Nice workout!

Thanks for introducing me to the spoto press — just looked it up. This is somewhere that I could use some work, keeping tighter form.
 
Spotto press is very cool. another thing I'd like to do if I can get a spotter is heavy bench like 10% over my capability. I know there is a name for that. But I want to take an eccentric lowering of the bar to my chest at a weight that requires a spotter to lift it back up to over stimulate the muscles.

like when you rack too much weight on a squat, take it down, but have to dump it on the bars.
 
Dustin07 said:
Spotto press is very cool. another thing I'd like to do if I can get a spotter is heavy bench like 10% over my capability. I know there is a name for that. But I want to take an eccentric lowering of the bar to my chest at a weight that requires a spotter to lift it back up to over stimulate the muscles.

like when you rack too much weight on a squat, take it down, but have to dump it on the bars.
Click to expand...

Negative overloads will provide quite the stimulus if used correctly. Static holds also work wonders for bench.
 
August 17th, 2021 (Tuesday)

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 275lbs, 315lbs, 350lbs, 375lbs

Seated Rows;
4 sets 11 reps

Hammer Low Rows;
4 sets 9 reps
 
August 18th, 2021 (Wednesday)

OHP's;
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 4 reps 135lbs
1 set 3 reps 150lbs
1 set 2 reps 160lbs
1 set 1 rep 175lbs

Seated Dbl Press;
4 sets 11 reps

Super Set, 3 sets
--1a. Front Raises
--1b. Side Raises
--1c. Rear Delts

Push Downs;
100 reps
 
August 19th, 2021 (Thursday)

Squats;
No Wraps
2 sets 4 reps 200lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs
1 set 2 reps 300lbs

Elite Light Wraps;
2 sets 2 reps 320lbs, 335lbs

Titan Sig Gold Wraps;
2 sets 2 reps 350lbs, 365lbs
1 set 1 rep 380lbs

Pioneer Choker Wraps;
2 sets 1 rep 395lbs, 410lbs
1 set 2 reps 425lbs**Life Time PR
 
dapack said:
August 19th, 2021 (Thursday)

Squats;
No Wraps
2 sets 4 reps 200lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs
1 set 2 reps 300lbs

Elite Light Wraps;
2 sets 2 reps 320lbs, 335lbs

Titan Sig Gold Wraps;
2 sets 2 reps 350lbs, 365lbs
1 set 1 rep 380lbs

Pioneer Choker Wraps;
2 sets 1 rep 395lbs, 410lbs
1 set 2 reps 425lbs**Life Time PR
Click to expand...
You're the only guy in the world who I know that can talk about how horrible training is then set lifetime PRs at 50 lol

Only one more month till new work schedule?
 
dapack said:
August 19th, 2021 (Thursday)

Squats;
No Wraps
2 sets 4 reps 200lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs
1 set 2 reps 300lbs

Elite Light Wraps;
2 sets 2 reps 320lbs, 335lbs

Titan Sig Gold Wraps;
2 sets 2 reps 350lbs, 365lbs
1 set 1 rep 380lbs

Pioneer Choker Wraps;
2 sets 1 rep 395lbs, 410lbs
1 set 2 reps 425lbs**Life Time PR
Click to expand...

Nice PR!
 
Age defying PR, very sweet!
 
Dustin07 said:
You're the only guy in the world who I know that can talk about how horrible training is then set lifetime PRs at 50 lol

Only one more month till new work schedule?
Click to expand...
Yes. Start the new bid Sept. 12th. Can't wait to finally get an actual workout routine going.
 
August 22nd, 2021 (Sunday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 235lbs**One of those days

Spoto Press, Medium Grip, 5 count;
4 sets 5 reps

Super Set; 3 sets
--1a. Incline Dbl Press
--1b. Flat Dbl Press
--1c. Flat Dbl Flyes
 
Nothing to be ashamed of here, comrade. Once your schedule changes, you’ll be bulldozing through walls.
 
August 24th, 20201 (Tuesday)

Average Weekly Weight: 214lbs**Fattest I have every been

Run;
2 miles, 23:04

Was 185lbs when the last shut down hit, Mid-Nov to Mid-Feb. Used the excuse of my schedule changing all the time and cardio was not possible. Since cardio was not possible why diet. Cannot just sit around anymore. Been since October last year since I ran outside and forgot how much I enjoyed it. Was extremely slow but it is a start.
 
dapack said:
August 24th, 20201 (Tuesday)

Average Weekly Weight: 214lbs**Fattest I have every been

Run;
2 miles, 23:04

Was 185lbs when the last shut down hit, Mid-Nov to Mid-Feb. Used the excuse of my schedule changing all the time and cardio was not possible. Since cardio was not possible why diet. Cannot just sit around anymore. Been since October last year since I ran outside and forgot how much I enjoyed it. Was extremely slow but it is a start.
Click to expand...

The upside is... you know how to cut and have done it successfully in the past. my wife felt like weight had really gotten away from her so this spring she decided to go on a diet, for a petite little thing, she lost a lot (like 17+lbs or so? which is like me losing probably 25-30). I joined her on the cut for fun and dropped from 190 to 174.6 this morning... I only mention that cause we did it over a course of about 3 months and I know that you can do it easily with your past competition experience.

I did grab a new app Layne Norton created called Carbon Diet Coach which helps set your calories and macros. I'm really loving it and after the cut, it allows me to set "reverse diet" or "maintenance" and it adds a few calories, checks in on you weekly for progress and then adjusts. you and i both know abs are made in the kitchen ;)
 
dapack said:
August 24th, 20201 (Tuesday)

Average Weekly Weight: 214lbs**Fattest I have every been

Run;
2 miles, 23:04

Was 185lbs when the last shut down hit, Mid-Nov to Mid-Feb. Used the excuse of my schedule changing all the time and cardio was not possible. Since cardio was not possible why diet. Cannot just sit around anymore. Been since October last year since I ran outside and forgot how much I enjoyed it. Was extremely slow but it is a start.
Click to expand...

BTW I've been much fatter than you, I peaked at 242!! lol
 
August 25th, 2021 (Wednesday)

Run;
2 miles, 23.10

Slowed my paced down today and goal was to stop and walk less, think 6x yesterday. Did it unbroken so happy about that. Tomorrow can hopefully make it in the gym.
 
Dustin07 said:
The upside is... you know how to cut and have done it successfully in the past. my wife felt like weight had really gotten away from her so this spring she decided to go on a diet, for a petite little thing, she lost a lot (like 17+lbs or so? which is like me losing probably 25-30). I joined her on the cut for fun and dropped from 190 to 174.6 this morning... I only mention that cause we did it over a course of about 3 months and I know that you can do it easily with your past competition experience.

I did grab a new app Layne Norton created called Carbon Diet Coach which helps set your calories and macros. I'm really loving it and after the cut, it allows me to set "reverse diet" or "maintenance" and it adds a few calories, checks in on you weekly for progress and then adjusts. you and i both know abs are made in the kitchen ;)
Click to expand...
Think 30lbs will take about 16 to 20 weeks to lose it without going extreme. Don't want to lose to quick and sacrifice my lifts.
 
August 26th, 2021 (Thursday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 240lbs

Spoto Press, Medium Grip, 5 count;
4 sets 5 reps

Super Set; 3 sets
--1a. Incline Dbl Press
--1b. Flat Dbl Press
--1c. Flat Dbl Flyes

Run;
2 miles 23.14
 
August 27th, 2021 (Friday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 220lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
3 sets 1 rep 315lbs, 330lbs, 345lbs

Push Downs;
100 reps

Run;
2 miles 22.30

Been so long since I haven't used wraps over 275lbs cannot remember what my no wraps PR is. Been around 6 years that I can remember so going to use 365lbs. Could push it and probably get it but with this prefer to do it in regular training. Reason for wraps over 275lbs is injuries over the years and don't want to push my luck.
 
dapack said:
August 28th, 2021 (Saturday)

Run;
2 miles 22:02
Click to expand...

That time is coming down. Well done! Nice squatting without wraps too!
 
dapack said:
August 28th, 2021 (Saturday)

Run;
2 miles 22:02
Click to expand...

That time is coming down. Well done! Nice squatting without wraps too!
 
when you were cutting for bodybuilding competition what was your most usual cardio method?
I feel like I'm running a lot less and hitting the incline now cause my body just can't take long hard runs anymore without needing the same recovery as 400lb deads
 
Dustin07 said:
when you were cutting for bodybuilding competition what was your most usual cardio method?
I feel like I'm running a lot less and hitting the incline now cause my body just can't take long hard runs anymore without needing the same recovery as 400lb deads
Click to expand...
Usually just LISS. Elliptical or walking on treadmill with incline. Would do the stair mill to at times.
 
August 30th, 2021 (Monday)

Average Weekly Weight: 212lbs (-2lbs)

Run;
2.5 miles, 30:08

Woke up this morning and left knee is sore. Hoping there is a difference between my knee being sore running and knee being sore squatting. Doing squats on Thursday so will find out soon.
 
September 1st, 2021 (Wednesday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 2 reps 225lbs
1 set 1 rep 235lbs

Super Set; 4 sets
--1a. Flat Dbl Press
--1b. Flat Dbl Flyes

Push Downs;
100 reps

Cardio;
30 mins

Been since mid-July since I had my last good bench day. Since then been going backwards. Really weird phase my bench is in.
 
September 2nd, 2021 (Thursday)

Deads;
3 sets 3 reps 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
2 set 3 reps 275lbs, 300lbs
2 sets 2 reps 325lbs, 340lbs
2 sets 1 rep 350lbs, 360lbs

Cardio;
20 mins

At least on of the BIG 3 lifts is still going strong. Good news is it seems knee hurting from running has no effect at this time when squatting. Will see how my left knee feels in the morning but no additional pain when squatting. Hoping pain goes away by Saturday and maybe can get a run in. Slowly improving.
 
dapack said:
September 2nd, 2021 (Thursday)

Deads;
3 sets 3 reps 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
2 set 3 reps 275lbs, 300lbs
2 sets 2 reps 325lbs, 340lbs
2 sets 1 rep 350lbs, 360lbs

Cardio;
20 mins

At least on of the BIG 3 lifts is still going strong. Good news is it seems knee hurting from running has no effect at this time when squatting. Will see how my left knee feels in the morning but no additional pain when squatting. Hoping pain goes away by Saturday and maybe can get a run in. Slowly improving.
Click to expand...

Nice squatting! The other lifts will follow.
 
September 6th, 2021 (Monday)

Average Weekly Weight: 209lbs (-3lbs)

Run;
2 miles 21:52

Left knee hurt a little bit not to bad, will see in the morning. Definitely will wait until Friday before I attempt a run again.
 
Dustin07 said:
could the knee pain be like a tight IT band or something from all the extra running?
Click to expand...
No, definitely in the knee. Left knee was killing me yesterday but today not as bad but still pain. Guess good news if it was serious would not improve as much as it did in 1 day. Shutting down running until next month as least. Going to have to get cardio in at the gym :(
 
August 8th, 2021 (Wednesday)

Bench;
4 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs
Good new is finally bottomed out on my bench. Once I start getting 2 pressing days a week should start to go up.

Spoto Press;
4 sets 5 reps

Super set;
--1a. Dbl Incline Press
--1b. Dbl Flat Press
--1c. Dbl Flat Flyes
--1d. Spoons
Really enjoyed this part of the work out. Each set was about 2 mins of TUT and rested 1 min in between each super set.

Triceps;
100 reps
Goal was to get to 100 reps mixing up movements and reps.

Start the new bid Sunday and will probably take a couple weeks to get adjusted. I have 2 days working 5am to 1pm and the other 3 are 6am to 2pm. Gym should be pretty quite by the time I get of and get to the gym. Moving to a smaller town about 20ish miles away, hopefully by end of month. Only 2 gyms and 1 really suxs and the other is Anytime Fitness, which will be joining. They have no actual bench and will have to move a bench inside a power rack. One thing I didn't do was look and see if the plates were hex. Deadlifting with hex plates is horrilbe.
 
hex plates are a pain in the butt, I remember having to deal with that at 24hr fitness. although now that their gym is gone (COVID killed them permenantly out here) I'd rather have those hex plates back than the 1 hour commute i have to the gym now lol.

Congrats on the new hours finally starting! When is your move? that should be fun...
 
Dustin07 said:
hex plates are a pain in the butt, I remember having to deal with that at 24hr fitness. although now that their gym is gone (COVID killed them permenantly out here) I'd rather have those hex plates back than the 1 hour commute i have to the gym now lol.

Congrats on the new hours finally starting! When is your move? that should be fun...
Click to expand...
If everything goes right house should be completed in the next week and half and hopefully closing on the 24th. Will have the elliptical back out of storage so will help with cardio.
 
September 9th, 2021 (Thursday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
2 sets 3 reps 275lbs, 295lbs
2 sets 2 reps 315lbs, 330lbs
2 sets 1 reps 345lbs, 355lbs

Pioneer Choker Wraps;
1 set 5 reps 365lbs

Good new again is my left knee does not hurt squatting. What ever is in the knee where you pick up and put down your knee is when the pain is. Standing and squatting in one spot no pain.
 
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