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DaPack..Fighting Age One Day at a Time

March 24th, 2022 (Thursday)

Cardio;
40 mins

March 25th, 2022 (Friday)

Squats, Box;
No Wraps
2 sets 3 reps 225lbs, 275lbs

Titan Sig Gold Wraps;
3 sets 3 reps 300lbs, 325lbs, 350lbs

OHP's;
4 sets 4 reps 95lbs, 115lbs, 135lbs, 150lbs

Deads (DE);
4 sets 3 reps 225lbs

Cardio;
40 mins

Started taking an extra 15 mins or so after workouts to foam roller, lacrosse ball and stretch. Been really bad in the past few years doing this but with squatting x4 a week really need to stay on top of it.
 
dapack said:
March 24th, 2022 (Thursday)

Cardio;
40 mins

March 25th, 2022 (Friday)

Squats, Box;
No Wraps
2 sets 3 reps 225lbs, 275lbs

Titan Sig Gold Wraps;
3 sets 3 reps 300lbs, 325lbs, 350lbs

OHP's;
4 sets 4 reps 95lbs, 115lbs, 135lbs, 150lbs

Deads (DE);
4 sets 3 reps 225lbs

Cardio;
40 mins

Started taking an extra 15 mins or so after workouts to foam roller, lacrosse ball and stretch. Been really bad in the past few years doing this but with squatting x4 a week really need to stay on top of it.
Click to expand...

Ever try out a boomstick or similar item?
 
March 26th, 2022 (Saturday)

Cardio;
60 mins

Deads;
4 sets 3 reps 225lbs (DE)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps
3 sets 4 reps 245lbs 265lbs, 280lbs

Biceps;
100 Reps
Example:
Barbell Curls, 3x10, 5x5
Dbl Curls, 3x9
Machine Preacher Curls, 18 reps (3 Drops)

Cardio;
45 mins
 
April 1st, 2022 (Friday)

Cardio;
60 mins

Been sick all week and finally got so work in. Should be good to go for Sunday's workout.
 
dapack said:
April 1st, 2022 (Friday)

Cardio;
60 mins

Been sick all week and finally got so work in. Should be good to go for Sunday's workout.
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Hope you’re feeling better man!
 
April 2nd, 20202 (Saturday)

Cardio;
60 mins

April 3rd, 2022 (Sunday)

Squats;
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 4 reps 250lbs, 265lbs

Titan Sig Gold Wraps;
2 sets 4 reps 280lbs, 295lbs

Deads;
4 sets 3 reps 245lbs (DE)

Biceps;
200 reps

Cardio;
45 mins
 
What are your targets for this upcoming competition looking like?
 
Reason I like box is you can overload, do more, and get use to the wait on your shoulders. For me also it is less taxing and forces me to focus on keeping my core tight at the bottom. I have a nasty habit of loosening up my core at the bottom of squats. I squat pretty quick so think that is the reason for it.
 
jinxie said:
What are your targets for this upcoming competition looking like?
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Not going to be my best meet, probably worst, so right now squats 350 and deads 450. Bench is to hard to tell since shoulder is still recovering. Thinking 250 should be do able. 6 weeks out start really focusing on bench so a couple weeks in should be able to tell really quick.
 
April 4th, 2022 (Monday)

Bench;
9 sets 2 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs
1 set 5 reps 230lbs
1 set 7 reps 205lbs

Squats, Pause;
3 sets 3 reps 135lbs, 165lbs, 195lbs

Flat Dbl Press;
5 sets 20 reps

Cardio;
45 mins
 
SkRaw85 said:
Same. Without a box I get rebound and can utilize it for the push. Box squats tax me harder.
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dapack said:
Reason I like box is you can overload, do more, and get use to the wait on your shoulders. For me also it is less taxing and forces me to focus on keeping my core tight at the bottom. I have a nasty habit of loosening up my core at the bottom of squats. I squat pretty quick so think that is the reason for it.
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it might be that I was exploring box squats back in that 2017-2018 era when I was dealing with all those back injuries and I just never developed good form with them, IDK. for me they were kinda like pin presses... I tried them a fair amount but found that pin presses seemed to compromise my shoulders a lot too. sorta jealous though, the overload would be awesome
 
dapack said:
Not going to be my best meet, probably worst, so right now squats 350 and deads 450. Bench is to hard to tell since shoulder is still recovering. Thinking 250 should be do able. 6 weeks out start really focusing on bench so a couple weeks in should be able to tell really quick.
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you know coming out of the past 2 years of various shutdowns and everything, I think EVERYONE is feeling a little off. even if we have been in the gym we haven't really been in the best routines... I wouldn't stress over lower than ideal numbers at all, gives you a good starting point for the rest of the year and another meet!
 
SkRaw85 said:
Do you cut down on cardio leading up to the meet?
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Usually will depending on my weight. Right now at 8 weeks sitting at 194.5lbs so probably will have to go all the way to the end. Doing a PM weigh in this time 5PM to 8PM, which I really hate doing. Most I am will to drop in water do to this is 5lbs.
 
April 5th, 2022 (Tuesday)

Cardio;
45 mins

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

Elite Light Wraps
3 sets 3 reps 240lbs, 255lbs, 260lbs

Metal Orange Wraps;
275lbs, 285lbs, 300lbs

Biceps;
150 reps

Cardio;
45 mins
 
dapack said:
April 4th, 2022 (Monday)

Bench;
9 sets 2 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs
1 set 5 reps 230lbs
1 set 7 reps 205lbs

Squats, Pause;
3 sets 3 reps 135lbs, 165lbs, 195lbs

Flat Dbl Press;
5 sets 20 reps

Cardio;
45 mins
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Nice benching. You got 265+!
 
April 6th, 2022 (Wednesday)

Cardio;
45 mins

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 365lbs

Bench, Comp;
8 sets 1 rep 170lbs 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs, 250lbs

Triceps;
150 reps

Cardio;
30 mins
 
dapack said:
April 6th, 2022 (Wednesday)

Cardio;
45 mins



Cardio;
30 mins
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are you running, or walking on incline for the extra cardio? I'll need to step mine up a fair amount but lately have just been walking on steep incline so I can use the time to study spanish as well lol.
 
Dustin07 said:
are you running, or walking on incline for the extra cardio? I'll need to step mine up a fair amount but lately have just been walking on steep incline so I can use the time to study spanish as well lol.
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Been doing the elliptical a lot lately. When I do treadmill usually incline 7 and speed between 2.7 to 3.0. Going to test by left knee out and see if I can start running again this week. Nothing big, maybe 1/2 miles to start.
 
4/8/2022 (Friday)

Cardio;
30 mins

4/9/2022 (Saturday)

Cardio;
60 mins

4/10/2022 (Sunday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs,

Elite Light Wraps;
2 sets 4 reps 250lbs, 275lbs

Metal Orange Wraps;
2 sets 4 reps 315lbs

Deads;
4 sets 3 reps 225lbs (DE)

Biceps;
150 reps

Cardio;
45 mins
 
April 11th, 2022 (Monday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 200lbs
1 set 3 reps 215lbs
1 set 2 reps 225lbs
3 sets 1 rep 235lbs, 250lbs, 255lbs
1 set 1 rep 260lbs**Old grip, slight pain barely made it
1 set 2 reps 260lbs**New grip

Squats, Pause;
4 sets 3 reps 135lbs, 165lbs, 185lbs, 200lbs

Triceps;
100 reps

Cardio;
45 mins

Test out old vs new grip on bench and was a little surprised. Seem my body adapted to the narrower grip and I am actually now stronger than the old way plus pain free. Left should bothers me every once in a while with the old grip and over the last couple of years seems like it is happening more often. See no reason now to ever go back to a wider grip.
 
Nice benching boss. Those numbers are def moving up! And 150 curls, Wtf bodybuilder, lol!
 
I have pretty wide shoulders for a guy my size but my ideal bench grip is pretty much my thumb nail splitting the end of the knurling. my pinky finger usually is not quite to the power band on the outside. It looks like a narrowish grip on me and people have made that comment but when I go to a true wider power lifter style bench grip my shoulders get torn up and I honestly feel considerably weaker...


Still not sure how you hit 150-200 reps lol. I was able to pull off 100 reps last week when I super setted 5 x 10 bb curls with dips and press. but that was a lot of curling ha.
 
Dustin07 said:
I have pretty wide shoulders for a guy my size but my ideal bench grip is pretty much my thumb nail splitting the end of the knurling. my pinky finger usually is not quite to the power band on the outside. It looks like a narrowish grip on me and people have made that comment but when I go to a true wider power lifter style bench grip my shoulders get torn up and I honestly feel considerably weaker...


Still not sure how you hit 150-200 reps lol. I was able to pull off 100 reps last week when I super setted 5 x 10 bb curls with dips and press. but that was a lot of curling ha.
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Thing too in noticed bring my grip in is I setup better and remain a little tired through out.
 
April 12th, 2022 (Tuesday)

Cardio;
45 mins

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs
1 set 1 rep 350lbs
1 set 2 reps 375lbs
1 set 1 rep 390lbs

Biceps;
150 reps**Today biceps
Barbell Curl; 2 sets 15 reps, 3 sets 10 reps
Dbl Curls; 4 sets 10 reps
Incline Hammer Curls; 3 sets 10 reps, 1 set 15 reps

Cardio;
45 mins

Might have been reaching a little to much for 450lbs at the meet. Will no more in a few weeks when I have 420 to 425 scheduled.
 
You can do it!
 
Deads and Press are always those weird ones to me. One day I might not be able to pull my scheduled training weight but the next day with some rest and carbs I'm setting a PR.
 
Dustin07 said:
Deads and Press are always those weird ones to me. One day I might not be able to pull my scheduled training weight but the next day with some rest and carbs I'm setting a PR.
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Same here. Days when I get good rest going in think great day and was horrible. Had a few session up 30 hours or so and came in and crushed it. Sure with 14 days de-load will help a lot too.
 
April 13th, 2022 (Wednesday)

Cardio;
45 mins

Squats, High Bar;
No Wraps
3 sets 2 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps
2 sets 2 reps 245lbs, 265lbs

Metal Black Wraps;
2 sets 2 reps 275lbs, 290lbs

Pioneer Choker Wraps
2 sets 2 reps 300lbs, 315lbs

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 270lbs

Triceps;
100 reps

Last heavy session for high bar until after the meet and ended up being a great day. Pretty sure had +3 reps left in the tank on the top set. Trying to avoid my typical squat prep were I peak like 2 to 3 weeks out because I push it to hard to early. Start bench prep next week and main reason for today is to see how my prep transfers over to a gym bench.
 
Very nice, bravo! That bench is moving!

What are you weighing now? Probably close to me.
 
What are you aiming to squat at the meet?
 
jinxie said:
Very nice, bravo! That bench is moving!

What are you weighing now? Probably close to me.
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Not good, 194lb average last week with lightest day being 190lbs. Looking at my food log definitely have my calories are set to high. Averaging around 1,900 a day and after a few weeks thinking my maintenance is more around 1,700 - 1,800. Will try and bring it around 1,600 on my lifting days around 1,400 on the other days.
 
April 15th, 2022 (Friday)
Cardio;
45 mins

April 16th, 2022 (Saturday)
Cardio;
45 mins

April 17th, 2022 (Sunday)

Squats, Box
Below Parallel, No Wraps
3 sets 2 reps 135lbs, 155lbs, 185lbs

Parallel, Elite Light Wraps
3 sets 2 reps 225lbs, 245lbs, 265lbs

Above Parallel, Metal Orange Wraps
3 sets 2 reps 290lbs, 315lbs, 350lbs

Deads;
4 sets 3 reps 245lbs, (DE)

Biceps;
100 reps

Cardio;
45 mins

In the past always done above parallel, few inches, since the box jumps the gym has are either to low or to high for the others. Used the lower one for below, probably a few inches, felt like ATG squats. Added a 35lb plate to it to get close enough to call in parallel. Definitely smoked my lower back/ quads and could tell on the deads. At this point do not see any chance of making 181lb weight class so 198lb is it.
 
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April 18th, 2022 (Monday)

Bench, Comp;
3 sets 1 rep 200lbs
3 sets 1 reps 215lbs
3 sets 1 reps 225lbs**2 Board, Opener

Bench; 30 sec rest between
3 sets 3 reps 225lbs, 205lbs, 185lbs

Squats, High Bar;
No Wraps
4 sets 4 reps 135lbs, 165lbs, 185lbs

Flat Dbl Press;
3 sets 15, 13, 11 reps

Triceps;
100 reps

Cardio;
45 mins

Warming up new it wasn't going to be the best bench day. Decided will do high bar for active recovery. Pause makes to sense with adding in box on Sundays.
 
dapack said:
Original goal was 350lbs but will know more in the coming weeks but now thinking close to 400lbs. Moving squats to Wednesday, best lifting day of the week.
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That’s pretty juicy, for a master in particular.
 
April 19th, 2022 (Tuesday)

Cardio;
45 mins

Deads;
3 sets 3 reps 225lbs (DE)
3 sets 3 reps 250lbs, 275lbs, 300lbs
1 set 1 rep 345lbs
1 set 2 reps 385lbs**Opener

Biceps;
100 reps

Cardio;
45 mins

Another bad day in the gym this week. Might of set my goal for deads to high. Maxed out 8 weeks ago at 415lbs, hard to add +35lbs in 11 weeks of training. Looked at my log and the past 6 years only pulled above 450lbs x3.
 
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April 20th, 2022 (Wednesday)

Cardio;
45 mins

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 3 reps 250lbs, 275lbs

Pioneer Choker Wraps;
2 sets 2 reps 300lbs, 325lbs**Opener

Bench;**30 sec rest
10 sets 2 reps 210lbs

Biceps;
100 reps

Like deads think I over estimated squats. 8 weeks ago 350lbs borderline meet depth. Horrible week lifting so will see what next week holds but at least hit all the numbers and set I was suppose to.
 
Chin up man. Stay positive!
 
April 21st, 2022 (Thursday)

Cardio;
30 mins

April 22nd, 2022 (Friday)

Cardio;
45 mins

April 24th, 2022 (Sunday)

Deads;
4 sets 3 reps 225lbs (DE)

Squats, Pause;**Used for warm up, kept light
1 set 3 reps 135lbs
1 set 2 reps 185lbs
1 set 1 reps 225lbs

Squats, Box;**High, few inches about parallel
1 set 4 reps 275lbs
1 set 3 reps 300lbs**Opener?
1 set 2 reps 325lbs**2nd attempt
1 set 1 rep 350lbs**3rd attempt
1 set 1 rep 375lbs**Possible 4th attempt

Biceps;
100 reps

Goal was to hit my attempts on box and go a little heavier so my body could feel the 375lbs on it. Next week might do 400lbs but will see how this week finishes up.
 
Ata boy!
 
April 25th, 2022 (Monday)

Bench, Comp;
3 sets 1 rep 185lbs, 195lbs, 210lbs
3 sets 1 rep 225lbs**1 Board, Opener
3 sets 1 rep 240lbs**3 Board, 2nd attempt

Bench; 60 sec rest
3 sets 7 reps 225lbs, 205lbs, 185lbs

Squats, High;
No Wraps
3 sets 3 reps 135lbs, 185lbs, 225lbs

Triceps;
100 reps

Cardio;
45 mins

So far this week is starting out better. Last drop sets on bench was way better than last week.
 
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