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DaPack..Fighting Age One Day at a Time

Hyde said:
Did you get those ultra stiff comp knee sleeves?
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I did the rigor mortis. Felt they were a little to big so sent them back and now waiting on another pair a size smaller. Figured they were a little easier than the SBDs to get on in some ways so decided after the loosen up would def be to big.
 
June 11th, 2024 (Tuesday)

Deads;**Conv
4 sets 2 reps 185lbs (DE)
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 300lbs, 325lbs, 350lbs
3 sets 1 rep 375lbs, 400lbs, 420lbs

Rack Pulls;**3rd Peg
4 sets 5 reps 275lbs, 315lbs, 325lbs, 365lbs

Seated Rows;
3 sets 13 reps

Leg Curls
3 sets 13 reps

Biceps;
100 reps
 
Frustrating when you order something and are excited to use it then have to send it back for some reason.
 
June 12th, 2024 (Wednesday)

Squats;
7 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 315lbs, 330lbs, 340lbs

Seated Leg Press;
4 sets 13 reps

Leg Extensions;
3 sets 13 reps

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 270lbs, 280lbs, 290lbs

Flat Dbl Press;
3 sets 13 reps

6 weeks back to benching already and was hoping for a little more. Pretty sure rested and with carbs 300lbs is do able but was sort of hoping for 315lbs after the week back from de-loading. Last few weeks been strapped for time so couldn't do everything I wanted to but don't think I would have effected to much.
 
June 17th, 2024 (Monday)

Bench;
6 sets 2 reps 145lbs, 165lbs, 185lbs, 205lbs, 225lbs, 245lbs
1 set 1 rep 260lbs
1 set 3 reps 275lbs

Deads;
7 sets 2 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs
1 set 1 rep 400lbs

Very limited time, 40 mins total with 25 bench/ 15 deads. Knowing I had hardly anytime knew deads would suffer with quick rest so focused on bench hoping for 2 reps.
 
June 20th, 2024 (Thursday)

Squats;
5 sets 2 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs

A7's Sleeves;
3 sets 2 reps 300lbs, 325lbs, 350lbs
1 set 4 reps 375lbs**Weight for reps PR and x4 reps PR

These A7 sleeves are insane. Previous was 370x2 and today destroyed it and really didn't think was going to be a great day. Working my way up the sets/ reps were slow and just didn't feel would even hit 350x2. Only problem is getting them off. I used the wrist straps to pull them up but drove home from the gym with them halfway pulled down because I couldn't get them off. Got home and spent a hard 15 mins of pull/ tugging and sweating to get them off. Thinking if I wear long socks, well over the calf, that could help. I know they will loosen up a little but with how hard they are to get off not going to use them to often. Any suggestions would be greatly appreciated.
 
dapack said:
June 20th, 2024 (Thursday)

Squats;
5 sets 2 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs

A7's Sleeves;
3 sets 2 reps 300lbs, 325lbs, 350lbs
1 set 4 reps 375lbs**Weight for reps PR and x4 reps PR

These A7 sleeves are insane. Previous was 370x2 and today destroyed it and really didn't think was going to be a great day. Working my way up the sets/ reps were slow and just didn't feel would even hit 350x2. Only problem is getting them off. I used the wrist straps to pull them up but drove home from the gym with them halfway pulled down because I couldn't get them off. Got home and spent a hard 15 mins of pull/ tugging and sweating to get them off. Thinking if I wear long socks, well over the calf, that could help. I know they will loosen up a little but with how hard they are to get off not going to use them to often. Any suggestions would be greatly appreciated.
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Don’t use them except the last 2 months of meet prep is my suggestion based on what I’ve seen. I see some guys lay on a bench with their legs stuck out and let another guy come yank them off - they don’t even try to do it themselves.

I have never used the new super-stiff generation.
 
Hyde said:
Don’t use them except the last 2 months of meet prep is my suggestion based on what I’ve seen. I see some guys lay on a bench with their legs stuck out and let another guy come yank them off - they don’t even try to do it themselves.

I have never used the new super-stiff generation.
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That sort of is the plan after yesterday. Might try a couple times until 8 weeks out to try and lossen them. Think of getting the same sbds I have for training until then
 
Resolve10 said:
Glad you hit some nice PRs!

I always go back and forth between wanting to try some of these crazy sleeves or give wraps another run, but I don’t plan to formally compete so it just seems like a lot of work and I back out of the idea.
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That’s where I am with wraps. I do not like the big element of variability they add to competing, and they add so much time/effort to training.

Cerberus Triple-ply knee sleeves will get you pretty close to a mild wrap in rebound (that’s 6 layers compacting behind the knee cap). And you can pull them on pretty easy, and way cheaper than these neoprene. That’s the way to go for gym only, strongman, etc.
 
Resolve10 said:
I added some double ply sleeves sometime last year to kind of test the waters in how I felt about it. If my deadlifts go well this summer maybe when I lean into squats this fall I’ll go all in.
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I know some people don’t like stating goals, so what’s your strongest recent deadlift performance (either a 1-rep max or weightxreps) and what’s your best ever for that spec?
 
Hyde said:
That’s where I am with wraps. I do not like the big element of variability they add to competing, and they add so much time/effort to training.

Cerberus Triple-ply knee sleeves will get you pretty close to a mild wrap in rebound (that’s 6 layers compacting behind the knee cap). And you can pull them on pretty easy, and way cheaper than these neoprene. That’s the way to go for gym only, strongman, etc.
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First meet not doing wraps and took me like 10 pairs and years just to find a pair that suited my style and now they stopped making them, Pioneer Chokers. Figured would give raw a try and get away from wraps for at least one meet.
 
@Hyde order a pair of Cerberus double ply for training. A lot cheaper than sbds and just need something for training. My sbds are so worn out and this actually saves some money
 
dapack said:
@Hyde order a pair of Cerberus double ply for training. A lot cheaper than sbds and just need something for training. My sbds are so worn out and this actually saves some money
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The multiply sleeves will basically last forever. I’ve never seen a pair actually wear out or catastrophically rip/tear.
 
June 27th, 2024 (Thursday)

Squats;
5 sets 1 rep 225lbs, 250lbs, 275lbs, 300lbs, 315lbs

A7 Sleeves
3 sets 1 rep 340lbs, 365lbs, 385lbs
1 set 2 reps 405lbs**No wrap weight PR and rep PR

Put over the calf socks on and made it easier getting them off but was still a struggle, didn't feel like I would possibly have to cut them off though. 2nd time using them and would say they are equal to a top medium wrap on lower end heavy wrap. Would compare them to my Metal Orange wraps if I had to pick. Making notes in my spreadsheet so when I wear different sleeves wont compare it to the A7s. Hard to tell how much they add but would say 25lbs+ is a definite. When I was looking at the meet 425lbs squat was my goal and think it will be achievable at this point. Next week will slowly start my prep, 15 weeks out, and start getting the body use to the volume that will come. Will be awhile before I put the A7s on again but now have a rough guess of what they are capable of and possibly during training can make a better guess on where I am at.
 
Congrats on that PR!
 
June 30th, 2024 (Sunday)

Deads;**Sumo
4 sets 2 reps 225 (DE)
5 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 440lbs

Bench;
6 sets 1 rep 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

A little disappointed today in the top sets but could tell wouldn't be a great day. Still think 425/ 310/ 490 is still possible for the meet.
 
dapack said:
June 30th, 2024 (Sunday)

Deads;**Sumo
4 sets 2 reps 225 (DE)
5 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 440lbs

Bench;
6 sets 1 rep 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

A little disappointed today in the top sets but could tell wouldn't be a great day. Still think 425/ 310/ 490 is still possible for the meet.
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Right, one rough day does not determine the success of a peaking process.
 
July 1st, 2024 (Monday)

Bench;
3 sets 7 reps 155lbs, 175lbs, 195lbs**Pause
1 set 7 reps 210

CGBP;
4 sets 5 reps 155lbs, 170lbs, 185lbs, 195lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Extensions;
3 sets 13 reps

Push Downs;
4 sets 13 reps
 
July 2nd, 2024 (Tuesday)

Rack Pulls,**Just below knees
4 sets 5 reps 275lbs, 300lbs, 325lbs, 350lbs
3 sets 3 reps 375lbs, 400lbs, 425lbs
2 sets 1 rep 455lbs, 505lbs

RDL's;**Banded
3 sets 13 reps

Lat Pull Downs;
3 sets 13 reps

Seated Rows;
3 sets 13 reps

Leg Curls
3 sets 13 reps

Deadlift platform was taken so concentrated on rack pulls today. Only had 3 sets 7 reps for conv deads scheduled anyways with 4 sets 5 reps of rack pulls. Feels good to get some solid work in finally.
 
July 3rd, 2024 (Wednesday)

SSB Squats;
4 sets 7 reps 135lbs, 155lbs, 185lbs, 210lbs

Leg Press;
3 sets 9 reps

Hack Squats;
3 sets 11 reps

Incline Press;
5 sets 5 reps 135lbs, 155lbs, 185lbs, 195lbs, 210lbs

OHP's;
3 sets 7 reps 95lbs, 105lbs, 120lbs

Decided when available this prep will run SSB instead of fronts like I did last time. With the squat shoes really feeling it in my quads.
 
July 8th, 2024 (Monday)

Average Weekly Weight: 196lbs
The week of killed me though I think a lot is because was running low carbs and last couple weeks been taking in carbs. Will get back on track this week.

Bench;
4 sets 7 reps 155lbs, 170lbs, 185lbs, 200lbs**Pause, Mixed grip from pinky to max
1 set 7 reps 225lbs

CGBP;**Shoulder Saver
4 sets 5 reps 155lbs, 170lbs, 180lbs, 190lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Extension;
3 sets 13 reps

Push Downs;
3 sets 13 reps

So another meet popped up, December 7th at 22 weeks out. Still need to see if I can get the Oct meet off but the plan will be use that meet as an 8 week test before starting peaking for the December meet. Wont know about Dec time off until early Sept since have to wait 90 days out. Next couple weeks should know about Oct meet.
 
July 9th, 2023 (Tuesday)

Deads;**Conv
4 sets 6 reps 185lbs, 205lbs, 225lbs, 250lbs
4 sets 1 rep 315lbs, 365lbs, 405lbs, 430lbs

Rack Pulls;**Peg 3, about 2 1/2" below knee
5 sets 5 reps 275lbs

RDL's;
3 sets 9 reps

Leg Curls;
3 sets 15 reps

Lat Pull Downs;
4 sets 11 reps

Seated Rows;
3 sets 13 reps

Need to stop messing around with ME singles in deads. 3 weeks in a row and definitely feeling the effect today. Just don't know how I want to program deads this meet or even if I will be pulling conv/ sumo. Think for now will stick with how I was doing it with conv many and every once in awhile try sumo out. Seems focusing on conv is brining up my sumo.
 
All great sumo pullers do some significant conventional work, at least from blocks/rack if not also from the floor.

Conventional builds total back strength in a way Sumo cannot, then the better leverage of sumo (for some) can be used to display greater total power.

If you pull conventional, practicing sumo won’t usually help as much unless you lack hip strength (or the ability to engage them). But if you compete sumo, you still need to incorporate conventional variations.
 
Hyde said:
All great sumo pullers do some significant conventional work, at least from blocks/rack if not also from the floor.

Conventional builds total back strength in a way Sumo cannot, then the better leverage of sumo (for some) can be used to display greater total power.

If you pull conventional, practicing sumo won’t usually help as much unless you lack hip strength (or the ability to engage them). But if you compete sumo, you still need to incorporate conventional variations.
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Sounds good. Think will keep training in Conv and as long as there is improvement will keep it that way. Look at my spreadsheet at 10 weeks out, 4 more weeks, have a testing week and will wait until then to pull sumo.
 
July 10th, 2024 (Wednesday)

SSB Squats;
4 sets 6 reps 160lbs, 185lbs, 205lbs, 225lbs

Leg Press;
4 sets 9 reps

Hack Squats;
3 sets 11 reps

Leg Extensions;
2 sets 15 reps

Incline Press;
5 sets 4 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

OHP's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 130lbs

Push Downs;
4 sets 15 reps
 
July 15th, 2024 (Monday)

Bench;
5 sets 7 reps 145lbs, 160lbs, 175lbs, 190lbs, 205lbs**Pause, Mixed Grip
1 set 7 reps 230lbs

CGBP;**Should Saver
5 sets 5 reps 135lbs, 155lbs, 175lbs, 195lbs, 205lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Extensions;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
July 16th, 2024 (Tuesday)

Deads;**Conv
5 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

RDL's;
3 sets 9 reps

Rack Pulls;**Peg 3
5 sets 5 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs

Leg Curls;
4 sets 15 reps

Lat Pull Downs;
4 sets 11 reps

Seated Rows;
3 sets 13 reps

Bicpes;
150 reps
 
July 17th, 2024 (Wednesday)

SSB Squats;
5 sets 5 reps 170lbs 185lbs, 200lbs, 215lbs, 235lbs

Hack Squats;
4 sets 9 reps

Leg Press;
3 sets 13 reps

Leg Extensions;
3 sets 15 reps

Incline Press;
6 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs

OHP's;
4 sets 7 reps 95lbs, 110lbs, 120lbs, 135lbs

Push Downs;
3 sets 15 reps
 
July 21st, 2024 (Sunday)

Average Weekly Weight: 192.5lbs

Bench;
6 sets 7 reps 140lbs, 155lbs, 170lbs, 185lbs, 195lbs, 210lbs**Pause, Mixed Grip
1 set 6 reps 235lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Extensions;
4 sets 13 reps

Push Downs;
4 sets 13 reps

A little disappointed in the top set but was short on time and took a little less the 20 mins to complete bench. Top pause was better this week and like I said before, even on the lighter weights manipulating the reps so there really is no true easy set. Got the time of for the Oct meet, 12 weeks out, so just need to wait until beginning of Sept to see about the Dec meet. Will be doing a PM weigh-in so cannot do much for weight besides playing with carbs, water day of and cleaning my insides out. If I am sitting at 183 to 185lbs top should be easy.
 
July 22nd, 2024 (Monday)

Dead;**Conv
6 sets 4 reps 225lbs, 250lbs, 275lb, 300lbs, 325lbs, 350lbs

Rack Pulls;**Peg 3
5 sets 5 reps 275lbs, 315lbs, 340lbs, 365lbs, 400lbs

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Biceps;
100 reps

Someone was on the leg curl all through my rack pulls, pull downs and seated rows so had to pass. Seen more screen time than work. Decided to drop RDL's after the 3 weeks of the block since at this point would be junk volume and my hams got hit pretty good anyways.
 
dapack said:
Someone was on the leg curl all through my rack pulls, pull downs and seated rows so had to pass. Seen more screen time than work.
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that gets annoying fast. out here it seems like there is a resurgance in gym use which is great for society, but it's made getting equipment a challenge. I've been trying to get creative with alternative movements when I simply can't get into the machine or rack I'm looking for.
 
Dustin07 said:
that gets annoying fast. out here it seems like there is a resurgance in gym use which is great for society, but it's made getting equipment a challenge. I've been trying to get creative with alternative movements when I simply can't get into the machine or rack I'm looking for.
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You all have got to get better about just walking up and telling someone you are going to work in with them. It is in every single gym contract in the world that you have to share equipment and allow people to work in with you. Just be assertive. "How many sets you got? 1-2 I'll wait, 4-5 Okay I am going to work in with you in between sets. Cool, thanks. "
 
MrKleen73 said:
You all have got to get better about just walking up and telling someone you are going to work in with them. It is in every single gym contract in the world that you have to share equipment and allow people to work in with you. Just be assertive. "How many sets you got? 1-2 I'll wait, 4-5 Okay I am going to work in with you in between sets. Cool, thanks. "
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True. I am a little on the shy side so normal just go about what I can manage to do.
 
July 23rd, 2024 (Tuesday)

SSB;
6 sets 4 reps 145lbs, 165lbs, 185lbs, 200lbs, 215lbs, 250lbs

Leg Press;
4 sets 11 reps

Pendulum Squats;
3 sets 13 reps

Incline Press;
6 sets 2 reps 135lbs, 155lbs, 185lbs, 200lbs, 215lbs, 240lbs

OHP's;
4 sets 5 reps 95lbs, 110lbs, 125lbs, 145lbs
 
MrKleen73 said:
You all have got to get better about just walking up and telling someone you are going to work in with them. It is in every single gym contract in the world that you have to share equipment and allow people to work in with you. Just be assertive. "How many sets you got? 1-2 I'll wait, 4-5 Okay I am going to work in with you in between sets. Cool, thanks. "
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dapack said:
True. I am a little on the shy side so normal just go about what I can manage to do.
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also to be fair Kleen isn't a PNW guy and doesn't live the Seattle Freeze. we are not nice people up here. Not social at all and if a stranger starts talking to you the first thought is always aggression. we're weird in the PNW. 😅😅 everyone either keeps 100% to themselves (which explains a lot of the suicides brought on by lonliness) or they fight lol
 
Dustin07 said:
also to be fair Kleen isn't a PNW guy and doesn't live the Seattle Freeze. we are not nice people up here. Not social at all and if a stranger starts talking to you the first thought is always aggression. we're weird in the PNW. 😅😅 everyone either keeps 100% to themselves (which explains a lot of the suicides brought on by lonliness) or they fight lol
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It's a little different here, people have no problems fighting a lot of the time but more often it is just a verbal attack and a lot of posturing. No one really wants to fight, they just want to feel like displayed dominance, but here in Texas that will get you in a real fight. I am definitely not going to start a fight in a gym but let another man put his hands on me and we are going to find out who is better at violence very quickly. I am no true badass on the level of truly skilled fighters, but I am far from a slouch in the violence category. Either way, if I went up to someone respectfully and they got a bit wild out of the gate things would indeed escalate. However my escalation 9/10 times will be me going to get an employee to straighten them out about what they agreed to when they signed their contract.
 
At 51 it is less of a switch and more of a decision. I don't act out on impulse when it comes to violence. I have had too many guns to my head not to be weary of the danger.
 
dapack said:
True. I am a little on the shy side so normal just go about what I can manage to do.
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Always ask!

Imagine how many training sessions you have let bother you at one time or another because you didn’t muster the courage to tell some obvious or insensitive person that you have interest in sharing or waiting?

If you don’t say something, only you will suffer, needlessly. Life is too short!

Plus, sometimes you make a positive connection - you end up making it easier in the future to get what you want when you want it.
 
July 29th, 2024 (Monday)

Bench;
6 sets 7 reps 140lbs, 155lbs, 170lbs, 185lbs, 195lbs, 200lbs**Pause/ Mixed Grip
2 sets 7 reps 210lbs, 185lbs

CGBP;**Shoulder Saver
4 sets 5 reps 135lbs, 150lbs, 135lbs, 135lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Extension;
4 sets 13 reps

Push Downs;
4 sets 15 reps

Went in on Wednesday, my day off, and picked up an extra shift and then Thurs/ Fri worked doubles. Needless to say this session came as no surprise. Last week of this bench block or I would have cut the volume/ weights down.
 
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