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DaPack..Fighting Age One Day at a Time

April 26th, 2022 (Tuesday)

Cardio;
60 mins

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

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs**Grinder

Biceps;
100 reps

Cardio;
45 mins

Not a good day for deads. Thinking will de-load next week and the week after try for 420lbs, which would be 18 days out. Looking at my last 3 meets my last heavy pull 15 to 17 days out for 430lbs average. My last meet had 457lbs but for some reason at lockout fell forward so red lighted, definitely had it. Either way all 3 meets hit 451 to 457lbs so will feel more confident if I can hit 420lbs in a couple of weeks.
 
April 27th, 2022 (Wednesday)

Cardio;
30 mins

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

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

Pioneer Choker Wraps;
2 sets 1 rep 300lbs, 325lbs
1 set 3 reps 340lbs**How I usually get myself in trouble before a meet

Bench;** 60 secs rest
10 sets 2 reps 220lbs

Cardio;
45 mins

Squats were a struggle today and if I was smart would have stopped at 300lbs, needless to say wasn't. All the reps were super slow and can tell getting to the point of being over taxed. Not the brightest idea on day like this to do the last set. Next week will back off like deads but Sunday will take 400lbsx1 on high box squats and Wednesday will stop if the reps/ sets are a struggle like today.
 
Awesome work, even if you overtaxed a little!
 
April 29th, 2022 (Friday)
Cardio; 45 mins

April 30th, 2022 (Saturday)
Cardio; 45 mins

May 1st, 2022 (Sunday)

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

Squats, High Box**About 3" above paralell
1 set 1 rep 275lbs
1 set 1 rep 300lbs**Opener
1 set 1 rep 325lbs**2nd Attempt
1 set 1 rep 350lbs**3rd Attempt
1 set 1 rep 375bs**4th Attempt
1 set 3 reps 405lbs

Biceps;
100 reps

Cardio;
40 mins

Probably had another 2 reps in me the last set if I really wanted to push it. Next couple weeks will definitely tell but looking closer to 400lbs now. No matter what will keep opener as is since I always like to start of super light just to get on the board. After that will adjust accordingly but really don't like taking more than +30lb jumps but just might have to.
 
May 2nd, 2022 (Monday)

Bench, Comp;
3 sets 1 rep 185bs, 205lbs, 215lbs
3 sets 1 rep 225lbs**Opener
3 sets 1 rep 240lbs**2 Boards, 2nd Attempt
3 sets 1 rep 260lbs**3 Boards, 3rd Attempt

Bench;**60 secs rest
2 sets 8 reps 225lbs, 205lbs
1 set 6 reps 185lbs

Triceps;
100 reps

Cardio; 45 mins

Hard tell if my comp bench is improving but definitely my gym bench is based off the drop set at the end compared to 3 weeks ago with 3 reps across the board. Taking tomorrow off since it is mainly a dead day and de-loading. Smart enough to know if I just go in for light work will end up pushing it.
 
May 3rd, 2022 (Tuesday)

Cardio; 60 mins x2

May 4th, 2022 (Wednesday)

Cardio; 45 mins

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

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

Pioneer Chokers;
2 sets 1 rep 300lbs, 325lbs
1 set 3 reps 350lbs

Bench, Floor Press;**45 sec rest (1st time ever)
10 sets 2 reps 195lbs

Cardio; 45 mins

Decided to push it again on squats, 340x 1 scheduled, and strike while the iron is hot. Looking at my log this technically is only the 3rd week of the prep were I focus my ME day on squats. Before high bar/ narrow stance was my focus before switching. Only have 2 benches I can move to do bench press and only 1 spot to do it in my gym, both benches were taken. Decided to try something new with floor presses and never realized how hard they actually are.
 
here!
 
May 7th, 2022 (Saturday)
Cardio; 45 mins

May 8th, 2022 (Sunday)
Cardio; 45 mins

May 9th, 2022 (Monday)

Bench;**Comp
2 sets 1 rep 185lbs, 205lbs
3 sets 1 rep 225lbs**Opener
3 sets 1 rep 240lbs**1 Board, 2nd Attempt
3 sets 1 rep 255lbs**2 Boards, 3rd Attempt
2 sets 1 rep 270lbs**3 Boards, 4th Attempt

Bench;** 90 sec rest
1 set 10 reps 225lbs
2 sets 7 reps 205lbs, 185lbs

Flat Dbl Press;
4 sets 20 reps

Cardio; 45 mins

Bench is running along the same as my last meet at this time, which was my worst meet. Did 264lbs so hopefully can beat that and not again have my worst meet bench back to back. Tomorrow is the big day for deads so will see roughly what I can expect for the meet.
 
May 10th, 2022 (Tuesday)
Cardio; 60 mins

Deads;
1 set 3 reps 225lbs
1 set 2 reps 275lbs
4 sets 1 rep 315lbs, 340lbs, 375lbs, 425lbs

Biceps;
150 reps

Cardio; 60 mins

Went to bed at 1030pm and woke up at 330am and couldn't fall back to sleep. Went in expecting the worst but considering everything happy with the results. Last pull was slow, actually all reps were today, but was smooth.
 
dapack said:
May 7th, 2022 (Saturday)
Cardio; 45 mins

May 8th, 2022 (Sunday)
Cardio; 45 mins

May 9th, 2022 (Monday)

Bench;**Comp
2 sets 1 rep 185lbs, 205lbs
3 sets 1 rep 225lbs**Opener
3 sets 1 rep 240lbs**1 Board, 2nd Attempt
3 sets 1 rep 255lbs**2 Boards, 3rd Attempt
2 sets 1 rep 270lbs**3 Boards, 4th Attempt

Bench;** 90 sec rest
1 set 10 reps 225lbs
2 sets 7 reps 205lbs, 185lbs

Flat Dbl Press;
4 sets 20 reps

Cardio; 45 mins

Bench is running along the same as my last meet at this time, which was my worst meet. Did 264lbs so hopefully can beat that and not again have my worst meet bench back to back. Tomorrow is the big day for deads so will see roughly what I can expect for the meet.
Click to expand...

If you’re hitting 225lbs for 10 reps after a lot of work, you should be good for a lot more than 264lbs, more like 300lbs! Looking good man!
 
dapack said:
May 10th, 2022 (Tuesday)
Cardio; 60 mins

Deads;
1 set 3 reps 225lbs
1 set 2 reps 275lbs
4 sets 1 rep 315lbs, 340lbs, 375lbs, 425lbs

Biceps;
150 reps

Cardio; 60 mins

Went to bed at 1030pm and woke up at 330am and couldn't fall back to sleep. Went in expecting the worst but considering everything happy with the results. Last pull was slow, actually all reps were today, but was smooth.
Click to expand...

Very nice man!
 
May 11th, 2022 (Wednesday)
Cardio; 45 mins

Squats;
2 sets 3 reps 185lbs, 225lbs

Pioneer Choker Wraps
1 sets 1 rep 275lbs
1 sets 2 reps 300lbs**Opener
1 set 1 rep 340lbs
1 set 2 reps 365lbs**Horrible set

Bench;**60 sec rest
10 sets 1 rep 240lbs

Cardio; 45 mins

Last set was horrible and almost thought of doing it again afterwards. 1st rep was solid but when I came up did not pause for a little to tighten everything up before I started the next rep. Have a bad habit of dive bombing into the hole and since I was not tight when I hit the hole what little tightness there was left. Needless to say on the way up starting moving forward and wasted a ton of energy trying to get back under the bar and finish the rep. Might try 365lbs again before the meet but need to see how I feel next Mon/ Tues.
 
jinxie said:
If you’re hitting 225lbs for 10 reps after a lot of work, you should be good for a lot more than 264lbs, more like 300lbs! Looking good man!
Click to expand...
For 300 comp bench my gym bench need to be around 315 and not even close to that. Will be happy with 275lbs but that is going to be a stretch.
 
May 12th, 2022 (Thursday)
Cardio; 45 mins

May 13th, 2022 (Friday)
Cardio; 45mins

May 16th, 2022 (Monday)

Bench;**Comp
2 sets 1 rep 185lbs, 205lbs
2 sets 1 rep 225lbs**Opener
2 set 1 rep 240lbs**2nd Attempt
2 sets 1 rep 255lbs**3rd Attempt
2 sets 1 rep 270lbs**4th Attempt?

Bench;
1 set 11 reps 225lbs

Deads;
1 sets 3 reps 225lbs
1 set 2 reps 275lbs
3 sets 1 rep 315lbs, 345lbs, 375lbs

Cardio; 45 mins

Had to work a double shift yesterday and got about 5 hours sleep until I had to get up and head back to work. Considering everything not to bad of a day. Biggest thing is all the reps were super slow but hit what I was suppose to. Trying something new with deads this time. In the past 17 to 21 days out stopped all deads until the meet. Today decide to take my 1st attempt and considering everything was a solid lift and really gives me confidence if I can have at least a good day lifting at the meet 450+ should be do able. Been 3 meets since I had a good dead meet so crossing fingers this time.
 
Keep up the great work my man! Strong!
 
May 17th, 2022 (Tuesday)

Cardio; 45 mins

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

Metal Black Wraps
1 set 2 reps 250lbs
1 set 1 rep 275lbs

Pioneer Chokers
3 sets 1 rep 300lbs, 335lbs, 350lbs
1 set 2 reps 365lbs**Much better than last week

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs
1 set 3 reps 275lbs**Was hoping for 1 rep, never seen this coming

Cardio; 40 mins

Best bench set since pre-covid, early 2020. Was wondering how my prep for bench would effect my gym bench and seems like I might have stumbled on something. Think a lot was the 10 sets with very light rest and the drop sets at the end. Moving forward after the meet will run a similar approach to bench and see if it can happen again. Last heavy day until the meet and next week some light lifts and go through the commands. Everything seems to be tracking right for my goals now just need to rest up and hope have a decent day lifting at the meet.
 
You see, you’re close to 300 lbs after all! Right on!
 
dapack said:
May 17th, 2022 (Tuesday)

Cardio; 45 mins

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

Metal Black Wraps
1 set 2 reps 250lbs
1 set 1 rep 275lbs

Pioneer Chokers
3 sets 1 rep 300lbs, 335lbs, 350lbs
1 set 2 reps 365lbs**Much better than last week

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs
1 set 3 reps 275lbs**Was hoping for 1 rep, never seen this coming

Cardio; 40 mins

Best bench set since pre-covid, early 2020. Was wondering how my prep for bench would effect my gym bench and seems like I might have stumbled on something. Think a lot was the 10 sets with very light rest and the drop sets at the end. Moving forward after the meet will run a similar approach to bench and see if it can happen again. Last heavy day until the meet and next week some light lifts and go through the commands. Everything seems to be tracking right for my goals now just need to rest up and hope have a decent day lifting at the meet.
Click to expand...
this is awesome, pumped for your meet!
 
May 23rd, 2022 (Monday)

Deads;
4 sets 3 reps 225lbs (DE)

Cardio; 35 mins

Been relaxing and kind of eating like crap since last week. Need to tighten things up the rest of the week. Easy day today and tomorrow with do high box squats and do board press and call it a wrap.
 
May 24th, 2022 (Tuesday)

Squats, Box High;
Metal Black Wraps
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
2 sets 1 rep 335lbs, 365lbs

Bench, Comp;
2 sets 1 rep 185lbs, 205lbs
1 set 1 rep 225lbs
1 set 1 rep 240lbs**1 Board
1 set 1 rep 255lbs**2 Board
1 set 1 rep 270lbs**3 Board

Cardo; 45 mins

Squats were good today but bench not so much. Sleep has not been the best so need to get it in check the rest of the week. Weight is 189lbs so going to attempt 181lbs but with only a little work. Can easy make it if I wanted too but not will to push it to much. Just will mess with carbs and water a tad and see were I am Thursday afternoon.
 
May 28th, 2022 (Saturday)

Meet Day

Woke up on Thursday and weighed 193lbs and things changed so I could do a morning weigh in on Friday. Decided to drop down to 181lb weight class and weighed in at 180lbs on Friday. First 8 to 9lbs was easy but after that had to really dig to drop the weight. Hydrated back up after weigh ins as was around 194lbs day of the meet. Felt really good during the drop besides Friday morning when the water cut really hit me. Really don't think the drop hurt my performance one bit and was a nice challenge to drop the weight. Meet went really good and this was probably my best prep yet for a meet which was only 12 weeks. Still cannot seem to get over the 450lbs for deads and it is really frustrating. Going to take 2 weeks out and coming back going to change how I train for deads since what I am doing is not working.
Numbers:
Squat: 401.5lbs
Bench: 286lbs
Deads: 451lbs
Total: 1,094.5lbs

Final lift don't know if links will work

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dapack said:
May 28th, 2022 (Saturday)

Meet Day

Woke up on Thursday and weighed 193lbs and things changed so I could do a morning weigh in on Friday. Decided to drop down to 181lb weight class and weighed in at 180lbs on Friday. First 8 to 9lbs was easy but after that had to really dig to drop the weight. Hydrated back up after weigh ins as was around 194lbs day of the meet. Felt really good during the drop besides Friday morning when the water cut really hit me. Really don't think the drop hurt my performance one bit and was a nice challenge to drop the weight. Meet went really good and this was probably my best prep yet for a meet which was only 12 weeks. Still cannot seem to get over the 450lbs for deads and it is really frustrating. Going to take 2 weeks out and coming back going to change how I train for deads since what I am doing is not working.
Numbers:
Squat: 401.5lbs
Bench: 286lbs
Deads: 451lbs
Total: 1,094.5lbs

Final lift don't know if links will work

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Click to expand...

Links work. Nice lifts and congrats! Looks like things went swimmingly for this block!
 
dapack said:
May 28th, 2022 (Saturday)

Meet Day

Woke up on Thursday and weighed 193lbs and things changed so I could do a morning weigh in on Friday. Decided to drop down to 181lb weight class and weighed in at 180lbs on Friday. First 8 to 9lbs was easy but after that had to really dig to drop the weight. Hydrated back up after weigh ins as was around 194lbs day of the meet. Felt really good during the drop besides Friday morning when the water cut really hit me. Really don't think the drop hurt my performance one bit and was a nice challenge to drop the weight. Meet went really good and this was probably my best prep yet for a meet which was only 12 weeks. Still cannot seem to get over the 450lbs for deads and it is really frustrating. Going to take 2 weeks out and coming back going to change how I train for deads since what I am doing is not working.
Numbers:
Squat: 401.5lbs
Bench: 286lbs
Deads: 451lbs
Total: 1,094.5lbs

Final lift don't know if links will work

Invalid Link Removed

Invalid Link Removed

Invalid Link Removed
Click to expand...


THAT'S CRAZY how did you lose 13lbs in a day??
the bench and deads looked WAY easy like you had another 10lbs in you on both lifts lol


congrats on a solid return to comp!!
 
Dustin07 said:
THAT'S CRAZY how did you lose 13lbs in a day??
the bench and deads looked WAY easy like you had another 10lbs in you on both lifts lol


congrats on a solid return to comp!!
Click to expand...
Bundled up cardio and hot baths. The baths were horrible but lost on average 1.4lbs for 15 mins in bath.
 
Nice job man! Congrats!
 
Hell yeah man! That’s an awesome performance, particularly at 181 lbs class. You should be proud!
 
June 7th, 2022 (Tuesday)

Deads;
1 set 3 reps 135lbs**Single band
1 set 3 reps 135lbs**Dbl band

RDL's;
1 set 5 reps 135lbs**Single band
1 set 5 reps 135lbs**Dbl band

Deads, Deficit;
1 set 5 reps 135lbs**Single band
1 set 5 reps 135lbs**Dbl band

Rack Pulls;
1 set 5 reps 135lbs**Singe band
1 set 5 reps 135lbs**Dbl band

Bench;
4 sets 1 rep 205lbs, 225lbs, 250lbs, 265lbs
1 set 3 reps 135lbs**Single band
1 set 3 reps 135lbs**Dbl band

CGBP;
1 set 5 reps 135lbs
1 set 5 reps 135lbs**Single band

Been reading some on Westside and one thing stood out for my meet prep for deads, zero variations. Actually my overall training on deads is always just deads without any thing different. Today was a test run on using bands on different variations and was floored how they can take the same movement and make it completely different. Main thing I noticed is seems my glute/ hams/ lower back were activated more and though grip strength has never been an issue, you fight against the bands trying to pull the bar out of your hands. Sometimes there are bands at my gym and sometimes not so and was lucky today, going to order a couple sets to get me started. Moving forward will try and mix up my ME days on deads as much as I can and hopefully after 8 years at being stuck around 450ish can finally break the hump.
 
I haven't done banded deads in a long time but I remember a similar sensation. Less that it felt heavier, (it did) but yeah, like it was trying to pull it out of your hands. last time I broke a big PR on deads it came after mixing in those heavy rack pulls at around 110% of my dead max and deficit deads.
 
June 8th, 2022 (Wednesday)

Squats, Low Box;
2 sets 3 reps 135lbs**Wide stance
2 sets 3 reps 135lbs**Reg stance
2 sets 3 reps 135lbs**Close stance

Squats, Low Box, 1 Band;
2 sets 3 reps 135lbs**Wide stance
2 sets 3 reps 135lbs**Reg stance
2 sets 3 reps 135lbs**Close stance

Squats, Pause;
2 sets 3 reps 135lbs
2 sets 3 reps 135lbs**1 Band

Cardio; 30 mins

Like yesterday light weights and experimenting with bands.
 
June 13th, 2022 (Monday)

Cardio; 20 mins

Bench;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 240lbs
3 sets 1 rep 255lbs, 265lbs, 275lbs
2 sets 4 reps 245lbs, 225lbs
1 set 6 reps 205lbs

OHP's;
1 set 9 reps 95lbs
1 set 7 reps 110lbs
1 set 5 reps 120lbs
1 set 3 reps 130lbs

Flat Dbl Press;
4 sets 20 reps

Triceps;
100 reps
 
June 14th, 2022 (Tuesday)

Cardio; 30 mins

Deads;
1 set 3 reps 225lbs
1 set 2 reps 275lbs
3 sets 1 rep 315lbs, 365lbs, 415lbs

RDL's;**Love these with the bands
1 set 9 reps 135lbs**Green mini band
1 set 9 reps 135lbs**Dbl Green mini band
1 set 7 reps 155lbs**Green mini band
1 set 7 reps 155lbs**Dbl Green mini band
1 set 5 reps 185lbs**Green mini band

Biceps;
100 reps

Decline Sit Ups;
100 reps

Run; 2.8 miles

Really don't know what to do for ME deads days but will rotate conv/ sumo/ deficit/ rack pulls for main movement. Tomorrow is squats so really don't what to push to hard on the lower body. Maybe swap out RDLs/ SLDLs/ GMs for 2nd movement.
 
June 15th, 2022 (Wednesday)

Cardio; 30 mins

Squats, Box/ Parallel;
Elite Light Wraps
4 sets 3 reps 205lbs, 205lbs, 215lbs, 225lbs
3 sets 2 reps 235lbs, 245lbs, 255lbs
3 sets 1 rep 265lbs, 275lbs, 285lbs

Bench;**30 sec rest
8 sets 3 reps 185lbs

Dbl Shoulder Press;
4 sets 19, 15, 11, 7 reps
 
June 20th, 2022 (Monday)

Cardio; 30 mins

Bench, Floor;
2 sets 4 reps 135lbs, 165lbs
2 sets 3 reps 185lbs, 195lbs
2 sets 2 reps 205lbs, 215lbs
3 sets 1 rep 225lbs, 235lbs, 245lbs

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

Flat Dbl Press;
4 sets 20 reps

Triceps;
100 reps

Cardio; 25 mins
 
SkRaw85 said:
Got your eye on any meets in the near or far future?
Click to expand...
There is one Sept 10th, 11 weeks out this Saturday, but need to wait a little and see how I am recovering from the meet. Surprisingly after a meet my deads/ squats seem to drop -100lbs for a couple months but this time hardly any. Think because took almost 2 weeks off and since the meet been eating everything in sight, +7lbs. Will wait tell around 8 weeks out and if I think can beat 1 lift might give it a try.
 
June 21st, 2022 (Tuesday)

Cardio; 40 mins

Workout #1

Deads, Pause (Way up and down pause)
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 250lbs
5 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs

SLDL's**Orange band
4 sets 7 reps 135lbs, 150lbs, 160lbs, 170lbs

Run; 2.8 miles

Workout #2

Super Set
--1a. Lat Pull Downs, 4 sets 13 reps
--1b. Seated Rows

Super Set
--2a. Stiff Arm Pull Downs, 4 sets 13 reps
--2b. Rope Face Pulls

Biceps;
100 reps

First time doing pause deads and each pause was "one thousand one". Trying to add variety.
 
dapack said:
There is one Sept 10th, 11 weeks out this Saturday, but need to wait a little and see how I am recovering from the meet. Surprisingly after a meet my deads/ squats seem to drop -100lbs for a couple months but this time hardly any. Think because took almost 2 weeks off and since the meet been eating everything in sight, +7lbs. Will wait tell around 8 weeks out and if I think can beat 1 lift might give it a try.
Click to expand...

Smart plan! Enjoy those cals
 
June 22nd, 2022 (Wednesday)

Cardio; 30 mins

Squats, Box/ Parallel;
No Wraps
2 sets 3 reps 185lbs, 205lbs

Elite Light Wraps;
2 sets 2 reps 225lbs, 245lbs

Titan Sig Gold Wraps;
5 sets 1 rep 275lbs, 290lbs, 305lbs, 320lbs, 335lbs

Bench;**30 sec rest
8 sets 3 reps 195lbs

Run; 2.25 miles

Hamstrings have been killing me last couple week. Adding bands to RDL/ SLDL really is hitting them hard.
 
June 24th, 2022 (Friday)

Run; 2 miles

June 26th, 2022 (Sunday)

Average Weekly Weight: 200lbs :(

Squats, High Bar;
Elite Light Wraps
2 sets 3 reps 185lbs, 225lbs

Titan Sig Gold Wraps
2 sets 3 reps 250lbs, 275lbs

Pioneer Convict Wraps
2 sets 3 reps 300lbs, 325lbs

GM's;**Really suck at these
4 sets 5 reps 115lbs, 125lbs, 135lbs, 145lbs

Today was testing my squats post meet, 4 weeks ago, and really happy with how it went. Last meet the first 6 weeks focused on high bar and last heavy week was 315x2. Previous week test bench/ deads and both seem a little better than last meet at the start of the prep. Still going to wait a little before deciding on the meet, 9/10, and about 8 to 9 weeks will decide.
 
June 27th, 2022 (Monday)

Bench, Pin Press;
5 sets 3 reps 155lbs, 185lbs, 200lbs, 215lbs, 225lbs
2 sets 2 reps 235lbs, 245lbs
1 set 1 rep 255lbs

CGBP;
1 set 14 reps 135lbs
1 set 10 reps 135lbs**Green min bands, think +30lbs ish
1 set 4 reps 135lbs**Light orange band, think +60lbs ish
1 set 1 rep 135lbs**Grey average band, think +90lbs ish

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 110lbs
1 set 3 reps 125lbs
1 set 2 rep 140lbs
1 set 1 rep 150lbs

Flat Dbl Press;
4 sets 20 reps

Triceps;
50 reps

Definitely don't need to be using the grey bands for any benching with what my strength is at. Was more of an experiment with them today to get a guess of how much they would add. Updated the meets in my area and there is one 12/3 that will be definitely doing barring an injury.
 
June 28th, 2022 (Tuesday)
Cardio; 30mins

WO #1
Rack Pulls, Just below knee cap;
2 sets 4 reps 225lbs, 250lbs
2 sets 3 reps 275lbs, 300lbs
2 sets 2 reps 325lbs, 350lbs
3 sets 1 rep 375lbs, 400lbs, 425lbs
1 set 1 rep 440lbs**Straps

Biceps;
100 reps

WO #2
Super Set
--1a. Lat Pull Downs, 4 sets 15 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows, 4 sets 15 reps
--2b. Dbl Rows

Single Arm Pull Dowsn;
4 sets 15 reps

Biceps;
50 reps

Never use straps unless doing high reps but figured even once in a while on ME days might use them so I can concentrate more on the lift with out an concerns to my grip.
 
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