dapack
Well-known member
Right. This past week came out of no where. Guess hard to really gauge overall strength with the higher reps I have been doing but it seems like it is working.
DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
March 5th, 2024 (Tuesday)
Deads;**Conv
4 sets 2 reps 185lbs (DE)
4 sets 6 reps 185lbs, 205lbs, 225lbs, 245lbs
RDL's;
4 sets 9 reps 135lbs
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
3 sets 13 reps
Flat Dbl Press;
8 sets 15, 13, 11, 9, 7, 7, 7, 7 reps
Really wanted to test out my shoulder, specially the right, and was surprised to hit 90lbs for the top set. There was a little bit of discomfort on the heavier weight but felt pretty good. Next week going back to higher rep/ slow tempo with feet up for the next few weeks. Until I can go at least 2 weeks with zero pain will not be touching a barbell.
Seated Dbl Press;
4 sets 13 reps
Kept the weight really light with slow tempo. Was nice to be able to get some shoulder work in finally.
Was the 3rd pull session in 7 days but wanted to get separation between when my deads/ squat blocks end. This way will not be doing singles in both the same week. Going to run conv deads for 4 weeks before going back to sumo.
Deads;**Conv
4 sets 2 reps 185lbs (DE)
4 sets 6 reps 185lbs, 205lbs, 225lbs, 245lbs
RDL's;
4 sets 9 reps 135lbs
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
3 sets 13 reps
Flat Dbl Press;
8 sets 15, 13, 11, 9, 7, 7, 7, 7 reps
Really wanted to test out my shoulder, specially the right, and was surprised to hit 90lbs for the top set. There was a little bit of discomfort on the heavier weight but felt pretty good. Next week going back to higher rep/ slow tempo with feet up for the next few weeks. Until I can go at least 2 weeks with zero pain will not be touching a barbell.
Seated Dbl Press;
4 sets 13 reps
Kept the weight really light with slow tempo. Was nice to be able to get some shoulder work in finally.
Was the 3rd pull session in 7 days but wanted to get separation between when my deads/ squat blocks end. This way will not be doing singles in both the same week. Going to run conv deads for 4 weeks before going back to sumo.
dapack
Well-known member
March 11th, 2024 (Monday)
Average Weekly Weight: 202lbs (-1lb)
Deads;**Conv
4 sets 2 reps 185lbs (DE)
5 sets 5 reps 185lbs, 210lbs, 235lbs, 260lbs, 290lbs
RDL's;**Banded
3 sets 9 reps
Rack Pulls;**3rd Peg
3 sets 5 reps 275lb
Leg Curls;
4 sets 13 reps
Lat Pull Downs;
3 sets 13 reps
Biceps;
100 reps
Average Weekly Weight: 202lbs (-1lb)
Deads;**Conv
4 sets 2 reps 185lbs (DE)
5 sets 5 reps 185lbs, 210lbs, 235lbs, 260lbs, 290lbs
RDL's;**Banded
3 sets 9 reps
Rack Pulls;**3rd Peg
3 sets 5 reps 275lb
Leg Curls;
4 sets 13 reps
Lat Pull Downs;
3 sets 13 reps
Biceps;
100 reps
akboom87
Well-known member
Nice session! How are things feeling?
SkRaw85
Legend
Hear hear!
dapack
Well-known member
Left shoulder is a lot better and on track hopefully to start light barbell work early April. Lower back is back to 100% for the time being lol
dapack
Well-known member
March 13th, 2024 (Wednesday)
SSB Squats;
3 sets 9 reps
Hack Squats;
3 sets 13 reps
Seated Leg Press;
3 sets 13 reps
Leg Extensions;
3 sets 15 reps
Leg Curls;
3 sets 15 reps
Biceps;
50 reps
De-load week for SSB. One of my gyms finally got a belt squat machine but been jammed packed the whole time. Hopefully once the newness wears off can get to use it.
SSB Squats;
3 sets 9 reps
Hack Squats;
3 sets 13 reps
Seated Leg Press;
3 sets 13 reps
Leg Extensions;
3 sets 15 reps
Leg Curls;
3 sets 15 reps
Biceps;
50 reps
De-load week for SSB. One of my gyms finally got a belt squat machine but been jammed packed the whole time. Hopefully once the newness wears off can get to use it.
akboom87
Well-known member
Good to hear, sounds like everything is healing up and you will be back to the BB before long!
Hyde
Legend
I’m picturing 2 different people crammed into the belt squatting at once
Good session man
Dustin07
Legend
I don't think he's going to a crossfit gym at the moment
SkRaw85
Legend
I’m picturing 2 different people crammed into the belt squatting at once
Good session man
Sounds sexual and violent.
MrKleen73
Legend
Only for the guy in the front. LOL
SkRaw85
Legend
dapack
Well-known member
March 18th, 2024 (Monday)
Deads;**Conv
4 sets 2 reps 185lbs (DE)
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
RDL's;**Banded
4 sets 9 reps
Rack Pulls;**3rd Peg
3 sets 5 reps 275lbs, 300lbs, 325lbs
Leg Curls;
3 sets 15 reps
Biceps;
100 reps
Conv are feeling pretty good right now and body is adjusting back to them pretty good. Plan was the last 2 weeks do sumo but if next week goes good might ride this block out in conv.
Deads;**Conv
4 sets 2 reps 185lbs (DE)
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
RDL's;**Banded
4 sets 9 reps
Rack Pulls;**3rd Peg
3 sets 5 reps 275lbs, 300lbs, 325lbs
Leg Curls;
3 sets 15 reps
Biceps;
100 reps
Conv are feeling pretty good right now and body is adjusting back to them pretty good. Plan was the last 2 weeks do sumo but if next week goes good might ride this block out in conv.
akboom87
Well-known member
Nice looks like they are coming along good, lots of good work!
dapack
Well-known member
Thanks. Things have been clicking pretty good last couple of weeks.
dapack
Well-known member
March 19th, 2024 (Tuesday)
Bench;**Testing left shoulder
1 set 11 reps bar
1 set 9 reps 95lbs
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs
5 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs
Flat Dbl Press;
6 sets 13 reps
Seated Triceps Extensions;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Push Downs;
100 reps
Left shoulder is still not 100% but has been 10 weeks since I touched a barbell and wanted to test things out. Was really happy since was expecting maybe 200-225lbs. If I pushed it probably had 270-275lbs in me today. Think this last little bit left to heal up will take some time so going to make a May date for the start of barbell work. Will start going a little heavier with dbls and hopefully when I do start barbell work again will only lose another 20ish off my bench.
Bench;**Testing left shoulder
1 set 11 reps bar
1 set 9 reps 95lbs
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs
5 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs
Flat Dbl Press;
6 sets 13 reps
Seated Triceps Extensions;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Push Downs;
100 reps
Left shoulder is still not 100% but has been 10 weeks since I touched a barbell and wanted to test things out. Was really happy since was expecting maybe 200-225lbs. If I pushed it probably had 270-275lbs in me today. Think this last little bit left to heal up will take some time so going to make a May date for the start of barbell work. Will start going a little heavier with dbls and hopefully when I do start barbell work again will only lose another 20ish off my bench.
akboom87
Well-known member
Dang man still pushed good weight with injury still lingering and a 10 week break. Sounds like a good plan holding off for full heal up. Judging by this session it won’t take you long to be back to previous numbers.
Dustin07
Legend
dapack
Well-known member
March 25th, 2024 (Monday)
Deads;**Sumo
5 sets 2 reps 225lbs
5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs
3 sets 1 rep 385lbs, 405lbs, 425lbs
1 set 0 reps 455lbs
Leg Curls;
4 setsb15 reps
Biceps;
100 reps
Been feeling really worn down past week so wasn't a surprise deads were horrible. Caught it short.
Deads;**Sumo
5 sets 2 reps 225lbs
5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs
3 sets 1 rep 385lbs, 405lbs, 425lbs
1 set 0 reps 455lbs
Leg Curls;
4 setsb15 reps
Biceps;
100 reps
Been feeling really worn down past week so wasn't a surprise deads were horrible. Caught it short.
dapack
Well-known member
March 26th, 2024 (Tuesday)
Flat Dbl Press;
4 sets 13 reps
4 sets 7 reps
Seated Dbl Press;
5 sets 13 reps
Seated Triceps Extension;
4 sets 13 reps
Push Downs;
100 reps
Might take tomorrow off if my energy still remains low. Had something come up so will be taking next week off so might end up with 2 week de-load.
Flat Dbl Press;
4 sets 13 reps
4 sets 7 reps
Seated Dbl Press;
5 sets 13 reps
Seated Triceps Extension;
4 sets 13 reps
Push Downs;
100 reps
Might take tomorrow off if my energy still remains low. Had something come up so will be taking next week off so might end up with 2 week de-load.
SkRaw85
Legend
Sometimes a little extra healing time does wonders for the body.
dapack
Well-known member
April 9th, 2024 (Tuesday)
Deads;
5 sets 2 reps 225lbs
4 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs
1 set 2 reps 445lbs**weight/ reps PR
Lat Pull Downs;
4 sets 13 reps
Going to consider today a PR since never repped any weight above 440lbs. There may have been times I could have but just never did with actual weight on the bar. So for me it is a PR. Past 3 to 4 months workouts have really not been to consistent so will take anything I can get. Next week will start a new dead block again.
Deads;
5 sets 2 reps 225lbs
4 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs
1 set 2 reps 445lbs**weight/ reps PR
Lat Pull Downs;
4 sets 13 reps
Going to consider today a PR since never repped any weight above 440lbs. There may have been times I could have but just never did with actual weight on the bar. So for me it is a PR. Past 3 to 4 months workouts have really not been to consistent so will take anything I can get. Next week will start a new dead block again.
dapack
Well-known member
April 10th, 2024 (Wednesday)
Squats;
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
6 sets 1 rep 275lbs, 300lbs, 325lbs, 345lbs, 365lbs, 385lbs, 400lbs** +20lbs No wrap PR
OHP's;
1 set 9 reps 75lbs
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 170lbs
Flat Dbl Press;
6 sets 7 reps
So have some things to think about. Back to back days with PRs while not being consistent the last 3 to 4 months. One thought is it was allowed me to recover fully on my deads/ squats. Another thought is if I was consistent then how much higher my lifts would be. I am going to go with the middle in both and going to change up my training moving forward for like 3 to 4 blocks. Use to run a 7 week block at 7, 6, 5, 4, 3, 2, 1 reps but going to change moving forward. Squat will be 5 weeks at 9, 7, 6, 5, 4 reps and deads 7, 6, 5, 4, 3 reps. The 1st week of each will be a de-load and if I decided to ME the top set will only do either squats or deads but not both in the same week. OHP's felt pretty good on the left shoulder and worked up to 95lbs for flat bench.
Squats;
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
6 sets 1 rep 275lbs, 300lbs, 325lbs, 345lbs, 365lbs, 385lbs, 400lbs** +20lbs No wrap PR
OHP's;
1 set 9 reps 75lbs
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 170lbs
Flat Dbl Press;
6 sets 7 reps
So have some things to think about. Back to back days with PRs while not being consistent the last 3 to 4 months. One thought is it was allowed me to recover fully on my deads/ squats. Another thought is if I was consistent then how much higher my lifts would be. I am going to go with the middle in both and going to change up my training moving forward for like 3 to 4 blocks. Use to run a 7 week block at 7, 6, 5, 4, 3, 2, 1 reps but going to change moving forward. Squat will be 5 weeks at 9, 7, 6, 5, 4 reps and deads 7, 6, 5, 4, 3 reps. The 1st week of each will be a de-load and if I decided to ME the top set will only do either squats or deads but not both in the same week. OHP's felt pretty good on the left shoulder and worked up to 95lbs for flat bench.
Hyde
Legend
Congratulations on your new raw squat PR!!!
There’s a balance between doing enough work and getting enough recovery to progress. If you suddenly drop a bunch of work out, then start kicking ass because you shed accumulated fatigue, understand that if you don’t restore that total volume the bottom will drop out because that was the base that allowed that. Essentially, you have to look at training and realize if you just essentially peaked yourself by volume reduction.
But if you have not been doing particularly more or less volume than recently for quite some time, session (in)frequency has been fairly stable, and you are truly improving on less…you should keep doing that.
There’s a balance between doing enough work and getting enough recovery to progress. If you suddenly drop a bunch of work out, then start kicking ass because you shed accumulated fatigue, understand that if you don’t restore that total volume the bottom will drop out because that was the base that allowed that. Essentially, you have to look at training and realize if you just essentially peaked yourself by volume reduction.
But if you have not been doing particularly more or less volume than recently for quite some time, session (in)frequency has been fairly stable, and you are truly improving on less…you should keep doing that.
Dustin07
Legend
I have no idea what to think but congrats!! 
my buddy with the 500lb squat is the laziest lifter I know. for the longest time he'd just squat once a month. But when he was training with me all last year his bench and deadlift grew because he (begrudgingly) would train with me 4 x's per week. He weighs about 60lbs more than me at only an inch taller though so maintains more mass and spends more time in recovery.
my buddy with the 500lb squat is the laziest lifter I know. for the longest time he'd just squat once a month. But when he was training with me all last year his bench and deadlift grew because he (begrudgingly) would train with me 4 x's per week. He weighs about 60lbs more than me at only an inch taller though so maintains more mass and spends more time in recovery.
dapack
Well-known member
April 15th, 2024 (Monday)
Average Weekly Weight: 201.5lbs
Deads;**Conv
5 sets 2 reps 185lbs
3 sets 7 reps 185lbs, 205lb, 225lbs
RDL's, Banded;
4 sets 9 reps
Rack Pulls;**Peg 3
4 sets 5 reps 275lbs
Leg Curls;
4 sets 13 reps
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
3 sets 13 reps
Biceps;
100 reps
Have about 20ish pounds to lose at this point and goal right now is Sept 1st to be around 180-185lbs. Next couple weeks will slowly adjust diet and be more consistent in training.
Average Weekly Weight: 201.5lbs
Deads;**Conv
5 sets 2 reps 185lbs
3 sets 7 reps 185lbs, 205lb, 225lbs
RDL's, Banded;
4 sets 9 reps
Rack Pulls;**Peg 3
4 sets 5 reps 275lbs
Leg Curls;
4 sets 13 reps
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
3 sets 13 reps
Biceps;
100 reps
Have about 20ish pounds to lose at this point and goal right now is Sept 1st to be around 180-185lbs. Next couple weeks will slowly adjust diet and be more consistent in training.
dapack
Well-known member
I am sort of short, about 5' 7.5", so being over 200lbs is not good for me. When I was getting for ready for the meet in Nov and hit 185lbs had abs on some days and not on others. Had to guess probably at least 25% bodyfat and at my age not good.
dapack
Well-known member
April 16th, 2024 (Tuesday)
Flat Dbl Press;
7 sets 7 reps top set 100lbs
4 sets 13 reps
OHP's;
5 sets 5 reps 95lbs
Seated Triceps Extension;
4 sets 13 reps
Quick workout. Left shoulder was a little sore going into the gym today but thinking just slept wrong. Nothing major has happened to go backward in recovery lately so right now not to concerned.
Flat Dbl Press;
7 sets 7 reps top set 100lbs
4 sets 13 reps
OHP's;
5 sets 5 reps 95lbs
Seated Triceps Extension;
4 sets 13 reps
Quick workout. Left shoulder was a little sore going into the gym today but thinking just slept wrong. Nothing major has happened to go backward in recovery lately so right now not to concerned.
Hyde
Legend
Nobody ever did big things setting small goals! If you are determined, you will make it happen - I have no doubt in you
Dustin07
Legend
it's crazy to me how much more hammy and glute engagement I get on RDLs when I add the band. it just YANKS on those glutes so much more than the RDL without it.
I get this. even at 5'9" and change, being over 200lbs was the most fun I have ever had in my lifting career but my sleep quality was going to hell, I was getting winded too easy, clothes weren't comfortable.
dapack
Well-known member
April 23rd, 2024 (Tuesday)
Deads;**Conv
4 sets 2 reps 185lbs
4 sets 6 reps 185lbs, 205lbs, 235lbs, 275lbs
RDL's;
4 sets 9 reps
Rack Pulls;
4 sets 5 reps 275lbs, 275lbs, 295lbs, 315lbs
Leg Curls;
4 sets 13 reps
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 13 reps
Biceps;
100 reps
Deads;**Conv
4 sets 2 reps 185lbs
4 sets 6 reps 185lbs, 205lbs, 235lbs, 275lbs
RDL's;
4 sets 9 reps
Rack Pulls;
4 sets 5 reps 275lbs, 275lbs, 295lbs, 315lbs
Leg Curls;
4 sets 13 reps
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 13 reps
Biceps;
100 reps
akboom87
Well-known member
Nice work!
dapack
Well-known member
April 24th, 2024 (Wednesday)
Flat Dbl Press;
6 sets 7 reps top set 105lbs
4 sets 13 reps
OHP's;
4 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs
Seated Triceps Extensions;
4 sets 13 reps
Push Downs;
100 reps
Next week will start with light barbell bench again, been 16 weeks besides the one testing week. Going to go light and slow the reps down for the first few weeks to get a feel.
Flat Dbl Press;
6 sets 7 reps top set 105lbs
4 sets 13 reps
OHP's;
4 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs
Seated Triceps Extensions;
4 sets 13 reps
Push Downs;
100 reps
Next week will start with light barbell bench again, been 16 weeks besides the one testing week. Going to go light and slow the reps down for the first few weeks to get a feel.
dapack
Well-known member
April 25th, 2024 (Thursday)
Squats;
3 sets 7 reps 185lbs, 205lbs, 225lbs**Working sets for the week, light work
6 sets 1 rep 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs**Messing around with new squat shoes
Leg Press;
4 sets 13 reps
Leg Extensions;
4 sets 13 reps
Biceps;
100 reps
After years of wanting a pair bought some cheaper squats shoes, Adidas Powerlift 5, for $85. Definitely noticed more quad being used and did seem a little easier opening up the hips. This all could just be placebo effect though pretty sure the quads were not. Going to take a long time to find out which type of shoe I am stronger in but will run with these for awhile until I hit a strength or peaking phase and then maybe can figure it out. Happy 2 weeks after PR squats came back and hit the top set today and probably had another +15ish in me.
Squats;
3 sets 7 reps 185lbs, 205lbs, 225lbs**Working sets for the week, light work
6 sets 1 rep 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs**Messing around with new squat shoes
Leg Press;
4 sets 13 reps
Leg Extensions;
4 sets 13 reps
Biceps;
100 reps
After years of wanting a pair bought some cheaper squats shoes, Adidas Powerlift 5, for $85. Definitely noticed more quad being used and did seem a little easier opening up the hips. This all could just be placebo effect though pretty sure the quads were not. Going to take a long time to find out which type of shoe I am stronger in but will run with these for awhile until I hit a strength or peaking phase and then maybe can figure it out. Happy 2 weeks after PR squats came back and hit the top set today and probably had another +15ish in me.
Dustin07
Legend
Those adidas look crazy comfortable and have good reviews. Hope they work out for you!
I still have my Ristos I had bought when we were back at the other forum, they're so used I even dropped them off at the cobbler for a while a year ago for repairs, lol. But lately I've been toying with squatting in my deadlift flats and kinda like it...
squats are looking good! Good to see you hitting it hard again
I still have my Ristos I had bought when we were back at the other forum, they're so used I even dropped them off at the cobbler for a while a year ago for repairs, lol. But lately I've been toying with squatting in my deadlift flats and kinda like it...
squats are looking good! Good to see you hitting it hard again
dapack
Well-known member
Hoping they work out and figure if they do might try another pair with lower heel height. These are 1.33" in height.
dapack
Well-known member
April 29th, 2024 (Monday)
Deads;**Conv
4 sets 2 reps 185lbs (DE)
5 sets 5 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
RDL's, Banded;
4 sets 9 reps
Rack Pulls, 3rd Peg;
4 sets 5 reps 275lbs, 275lbs, 300lbs, 325lbs
Leg Curls;
4 sets 15 reps
Seated Rows;
4 sets 13 reps
Lat Pull Downs;
4 sets 13 reps
Biceps;
100 reps
Deads;**Conv
4 sets 2 reps 185lbs (DE)
5 sets 5 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
RDL's, Banded;
4 sets 9 reps
Rack Pulls, 3rd Peg;
4 sets 5 reps 275lbs, 275lbs, 300lbs, 325lbs
Leg Curls;
4 sets 15 reps
Seated Rows;
4 sets 13 reps
Lat Pull Downs;
4 sets 13 reps
Biceps;
100 reps
dapack
Well-known member
April 30th, 2024 (Tuesday)
Bench;**Shoulder test
1 set 11 reps bar
1 set 9 reps 95lbs
1 set 7 reps 135lbs
1 set 5 reps 170lbs
1 set 3 reps 200lbs
1 set 2 reps 225lbs
3 sets 1 rep 245lbs, 260lbs, 275lbs
3 sets 7 reps 135lbs, 145lbs, 155lbs**Working sets
Flat Dbl Press
4 sets 13 reps
Seated Triceps Extension;
4 sets 13 reps
Push Downs;
100 reps
Both shoulders felt great and zero pain on any reps today. Crazy how little strength I lost just doing lighter dumbbells up until 4 weeks ago over the 16 weeks. Slowed down my working sets to about a 1,001 count down and a short pause at the bottom instead of my past way of just exploding throughout the movement. This should be a better way of maintaining my shoulders though the weight will be a little less. Might every few weeks do an explosive set but for the most part will be slower reps. Going to run an 8 week block adding 1 set a week and the 8th week will be a test week. Will through a couple heavy singles in just to get conditioned at a heavier load. See no reason 300lbs is not attainable at the end of the block, if not more. It is not like I am trying to gain to strength but just get it back.
Bench;**Shoulder test
1 set 11 reps bar
1 set 9 reps 95lbs
1 set 7 reps 135lbs
1 set 5 reps 170lbs
1 set 3 reps 200lbs
1 set 2 reps 225lbs
3 sets 1 rep 245lbs, 260lbs, 275lbs
3 sets 7 reps 135lbs, 145lbs, 155lbs**Working sets
Flat Dbl Press
4 sets 13 reps
Seated Triceps Extension;
4 sets 13 reps
Push Downs;
100 reps
Both shoulders felt great and zero pain on any reps today. Crazy how little strength I lost just doing lighter dumbbells up until 4 weeks ago over the 16 weeks. Slowed down my working sets to about a 1,001 count down and a short pause at the bottom instead of my past way of just exploding throughout the movement. This should be a better way of maintaining my shoulders though the weight will be a little less. Might every few weeks do an explosive set but for the most part will be slower reps. Going to run an 8 week block adding 1 set a week and the 8th week will be a test week. Will through a couple heavy singles in just to get conditioned at a heavier load. See no reason 300lbs is not attainable at the end of the block, if not more. It is not like I am trying to gain to strength but just get it back.
akboom87
Well-known member
That’s great news and impressive that you retained a lot!