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DaPack..Fighting Age One Day at a Time

May 1st, 2025 (Thursday)

Weight: 199lbs

Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 440lbs

Sumo
1 set 1 rep 465lbs

Since starting conv again 440lbs move extremely well, a little surprised considering how I am feeling. Didn't rest to long before doing 465lbs sumo and that was a hard set. Goal for this meet in 6 weeks is to hopefully PR my wrap squats, need 434.5, and conv deads, need 484. Believe there is a shot for both of them. Was extremely fatigue last week so did the basics and hopefully this week goes better.
 
pulls are looking good, hopefully the knee is just a fluke. when I doubled down on my quad work this winter I found a couple days where my knee was janky but mostly only on hack or v squats so I kept changing my stance to figure out if it was a form issue. I think in the end of the day it was actually tightness from the quads for me. I hope yours is simple like that.
 
Dustin07 said:
pulls are looking good, hopefully the knee is just a fluke. when I doubled down on my quad work this winter I found a couple days where my knee was janky but mostly only on hack or v squats so I kept changing my stance to figure out if it was a form issue. I think in the end of the day it was actually tightness from the quads for me. I hope yours is simple like that.
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Definitely from the last meet. Hopefully will be fine in a week or two.
 
May 4th, 2025 (Sunday)

Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 330lbs

Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 445lbs

Got busy so no 2nd session which would have been some leg presses and curls so no biggie. Elbows really hurting first few sets but again once warmed up got better. Tomorrow is bench so will really be able to see where I am at. Main purpose of deads this day is to work on form and get a nice solid top set in. Recorded the 405 set just to see what it looks like. Rushed it a little bit but more or less this is how things are coming together. Looks a little weird but seems to work for me. Starts out dark but once setup and pulling gets light.

 
May 5th, 2025 (Monday)

Session #1
Bench;**Pause
1 set 7 reps 155lbs
1 set 6 reps 170lbs
1 set 5 reps 185lbs
1 set 4 reps 200lbs
1 set 3 reps 215lbs
1 set 2 reps 230lbs
1 set 1 rep 245lbs

Bench;
5 sets 1 rep 260lbs, 275lbs, 290lbs, 300lbs, 315lbs

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Push Downs;
4 sets 13 reps

First couple sets off bench could feel it in my elbows so put on some sleeves that I haven't used in like 10 years and that seemed to help a lot. Outside of gym can feel pain/ annoyance in my elbows but at least not bad in the gym. Don't know if the sleeves will help with elbow pain squatting but definitely going to use them next squat session.
 
your bench is looking great! someday I might add some sleeves to the stable. my buddy from time to time throws his on when the elbow flares up and they seem to help him a LOT
 
Dustin07 said:
your bench is looking great! someday I might add some sleeves to the stable. my buddy from time to time throws his on when the elbow flares up and they seem to help him a LOT
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Definitely going to start again using them when the pain first starts. Hopefully once healed up though wont be an issue anymore.
 
May 6th, 2025 (Tuesday)

Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
5 sets 1 rep 315lbs, 365lbs, 400lbs, 425lbs, 450lbs

Seated Smith OHP;
6 sets 5 reps

Plan today was rack pulls then deficit but the gym I went to has only one place for rack pulls. When I came in weights were on a barbell sitting there and figured maybe they stepped away for a little. Time I was in my 2nd set realized that was not the case but wasn't going to switch at that point. Lower back was on fire after deads, a good way, so did seated OHP instead of standing and passed on rack pulls at that point. Took some side videos of deads and just seems weird to me. Maybe because I am so wide in setup and that is why but def seems off. 1st is 315 and 2nd is 365. Will be it for lifts until Sunday so will get some nice rest up time. Left knee was pretty sore today and right elbow but nothing to serious at this point.


 
Looks like the back is a little rounded but could just be some big ass erectors too.
 
MrKleen73 said:
Looks like the back is a little rounded but could just be some big ass erectors too.
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The upper back should generally have some rounding in the thoracic for a strong puller, and will move out of flexion at the start to allow a complete lockout - it’s the lumbar that needs to stay locked in place during the lift. If you watch him right after he’s set his hip height & packed his lats before the pull starts, that area above and below his belt stays lined up quite well.

Some guys like KK famously even pulled with flexion already in the lumbar, BUT they always maintained that or moved towards extension under the load. If you pull and the lumbar flexes more under load than your starting position, that’s when you can really get hurt.
 
I thought everything actually looked more in rhythm on the heavier pull than the lighter one lol. My buddy Ian looks really goofy squatting anything under about 315 then all the sudden at 405+ it's the most beautiful squat in the world. my son is the same way. 135 is just too light for him and he gets squirrely. at about 275 he starts to look dynamite.
 
Hyde said:
The upper back should generally have some rounding in the thoracic for a strong puller, and will move out of flexion at the start to allow a complete lockout - it’s the lumbar that needs to stay locked in place during the lift. If you watch him right after he’s set his hip height & packed his lats before the pull starts, that area above and below his belt stays lined up quite well.

Some guys like KK famously even pulled with flexion already in the lumbar, BUT they always maintained that or moved towards extension under the load. If you pull and the lumbar flexes more under load than your starting position, that’s when you can really get hurt.
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Thanks. Really trying to zero in on my setup. Think because I am so wide in stance now everything seems off. Mess around every session with stance width and wider seems better.
 
Dustin07 said:
I thought everything actually looked more in rhythm on the heavier pull than the lighter one lol. My buddy Ian looks really goofy squatting anything under about 315 then all the sudden at 405+ it's the most beautiful squat in the world. my son is the same way. 135 is just too light for him and he gets squirrely. at about 275 he starts to look dynamite.
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The 315 was rushed a little think that is why. Took a little more time/thought for 365
 
May 11th, 2025 (Sunday)

Bench;**Pause
2 sets 7 reps 155lbs, 170lbs
2 sets 5 reps 185lbs, 200lbs
2 sets 3 reps 215lbs, 225lbs
2 sets 2 reps 235lbs, 245lbs

Bench;**Comp
2 sets 1 rep 260lbs, 275lbs

Bench;
1 set 1 rep 285lbs

All week elbows were hurting and right shoulder, lifting really didn't bother them more. With 5 weeks out safe to say bench is now on the back burner. Going to take the rest of this week and next week off of any barbell pressing. Will test in 2 weeks, 3 weeks out, and make a decision on how I want to approach the meet. If the meet was today would say 100kg (220lbs) for opener and call it good.
 
May 12th, 2025 (Monday)

Weight: 201lbs

Squats;**SBD Sleeves
4 sets 3 reps 205lbs, 225lbs, 250lbs, 275lbs

Pioneer Heavy Wraps;
3 sets 3 reps 300lbs, 325lbs, 350lbs

Deads;**Conv
6 sets 1 rep 225lbs, 275lbs, 315lbs, 365lbs, 415lbs, 455lbs

Almost quit squats after the 1st couple warm ups with my right elbow hurting pretty bad. Pushed on and did get better but could still feel it. Gym was pretty busy so really didn't want to record any deads. Today worked on bringing my chest up just a little to get more of a straight line throughout my back. Also, with bars being different worked on getting into my stance before placing my hands on the bar, which I do to find the stance spacing. This gym has 2 different bars and on one getting into the perfect stance and the other always to narrow.
 
May 14th, 2025 (Wednesday)

Deads;**Conv
1 set 3 reps 225lbs
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 430lbs, 465lbs**Tied Gym PR

As banged up as I am and only getting in the main lifts in ,today is the only reason I don't throw the towel in for this meet. Last set was pretty smooth and 2 days ago hit 455lbs so pretty confident at this point that there is a good shot to PR my conv at this meet, need 484lbs.
 
Hyde said:
So why are you maxing out your deadlift 48 hours apart again?
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Just trying to get setup/ form down pat. Here on out once a week. Think at this point got it down as good as I can. Next week will push hard, 4 weeks out, go light at 3 weeks out and around 2 weeks one finally heavy.
 
dapack said:
Just trying to get setup/ form down pat. Here on out once a week. Think at this point got it down as good as I can. Next week will push hard, 4 weeks out, go light at 3 weeks out and around 2 weeks one finally heavy.
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Technique is optimally trained at 70-80%. Heavy enough to actually transfer, but light enough to think through with deliberate adjustments. You are pushing 90+%, which is circa-maximal effort. I am making this point purely so you can consider the additional recovery demands/potential for downstream effect.
 
Hyde said:
Technique is optimally trained at 70-80%. Heavy enough to actually transfer, but light enough to think through with deliberate adjustments. You are pushing 90+%, which is circa-maximal effort. I am making this point purely so you can consider the additional recovery demands/potential for downstream effect.
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That makes more sense using those percentages. Always figured had to be close to failure to see where the break down is but at 80% seems a lot.better than ME.
 
dapack said:
That makes more sense using those percentages. Always figured had to be close to failure to see where the break down is but at 80% seems a lot.better than ME.
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ME can show weak links or where technique fails, but it’s not how you reinforce those needed improvements. It’s just a way to reinforce maximum neurological recruitment, to build total body brute strength. The Conjugate Method rotates variations for this to manage absolute load, prevent accommodation, and help avoid overuse injuries. They found just repeatedly working up on the same lift goes stale pretty quickly, even regressing.
 
Hyde said:
ME can show weak links or where technique fails, but it’s not how you reinforce those needed improvements. It’s just a way to reinforce maximum neurological recruitment, to build total body brute strength. The Conjugate Method rotates variations for this to manage absolute load, prevent accommodation, and help avoid overuse injuries. They found just repeatedly working up on the same lift goes stale pretty quickly, even regressing.
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In PL isn't it common to intentionally never miss a lift, or try an unplanned PR unless you pretty much know you have it. Outside of competition or a max testing at the end of a training block of course. That way you engrain success and good practice rather than teaching your body how to fail or break form through too many missed max effort attempts. Plus handling weight you know you can is going to lower the risk of injury and overtraining substantially.
 
MrKleen73 said:
In PL isn't it common to intentionally never miss a lift, or try an unplanned PR unless you pretty much know you have it.
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IDK what the science says but I've been telling my boy that one thing I notice in my lifting partner is that him missing a rep is FAR FAR more taxing, then him getting a rep. if he attempts a 270 bench and misses it, he is absolutely DONE. He will not hit 265, 260, etc. after that. so I often try to throttle him back on his jumps and ensure that he has successful lifts when he's pushing it. I've been doing the same for my boy. (trying at least). like hey, you hit 215. why don't you hit some singles there, or hit 220 rather than risking a failed 225 rep again? becuase he's built very similar, and a failed rep usually trashes the rest of his session.
 
Hyde said:
ME can show weak links or where technique fails, but it’s not how you reinforce those needed improvements. It’s just a way to reinforce maximum neurological recruitment, to build total body brute strength. The Conjugate Method rotates variations for this to manage absolute load, prevent accommodation, and help avoid overuse injuries. They found just repeatedly working up on the same lift goes stale pretty quickly, even regressing.
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Makes total sense now. One is to see the weak link and the other is all about technique.
 
MrKleen73 said:
In PL isn't it common to intentionally never miss a lift, or try an unplanned PR unless you pretty much know you have it. Outside of competition or a max testing at the end of a training block of course. That way you engrain success and good practice rather than teaching your body how to fail or break form through too many missed max effort attempts. Plus handling weight you know you can is going to lower the risk of injury and overtraining substantially.
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It’s only common in EXPERIENCED powerlifting. As an ego-based endeavor, the folks who naturally are drawn to heavy lifting have to learn this over time. Missing is not ideal in any fashion.

dapack said:
Makes total sense now. One is to see the weak link and the other is all about technique.
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Well, it’s mainly about lifting at maximal intensity to maintain and build total body power, with the benefit being at these extremely high efforts you can often see some break down/weakness exposing.

If you struggle at the lockout of a variation benchpress, you can infer that your primary accessory work for a bit should probably be something biased towards lockout or tricep strength. Or if your squat variations are way lower than your GM type work might suggest, you can probably infer you need to focus on building up the legs more than your low back, and select accordingly.
 
Hyde said:
It’s only common in EXPERIENCED powerlifting. As an ego-based endeavor, the folks who naturally are drawn to heavy lifting have to learn this over time. Missing is not ideal in any fashion.


Well, it’s mainly about lifting at maximal intensity to maintain and build total body power, with the benefit being at these extremely high efforts you can often see some break down/weakness exposing.

If you struggle at the lockout of a variation benchpress, you can infer that your primary accessory work for a bit should probably be something biased towards lockout or tricep strength. Or if your squat variations are way lower than your GM type work might suggest, you can probably infer you need to focus on building up the legs more than your low back, and select accordingly.
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Well said!
 
May 18th, 2025 (Sunday)

Average Weekly Weight: 200lbs

Session #1
Squats;**Cerberus Sleeves
5 sets 2 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs

Pioneer Heavy Wraps;
5 sets 2 reps 315lbs, 340lbs, 365lbs, 390lbs, 415lbs

Session #2
Leg Press;
10 sets 13 reps

With my elbows and right shoulder hurting haven't been able to place the bar how I like or get my grip width. Both were hurting but not as bad and was finally able to get into a good starting position. Next week is a back off week and then will take my last heavy single before the meet.
 
May 19th, 2025 (Monday)

Deads;**Conv
3 sets 3 reps 225lbs, 275lbs, 300lbs
3 sets 2 reps 315lbs, 340lbs, 365lbs
3 sets 1 rep 405lbs, 425lbs

Next week super light before final heavy.
 
dapack said:
May 18th, 2025 (Sunday)

Average Weekly Weight: 200lbs

Session #1
Squats;**Cerberus Sleeves
5 sets 2 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs

Pioneer Heavy Wraps;
5 sets 2 reps 315lbs, 340lbs, 365lbs, 390lbs, 415lbs

Session #2
Leg Press;
10 sets 13 reps

With my elbows and right shoulder hurting haven't been able to place the bar how I like or get my grip width. Both were hurting but not as bad and was finally able to get into a good starting position. Next week is a back off week and then will take my last heavy single before the meet.
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Some of the other guys have been doing McCleod Flies to open up their shoulders before benching. Looking at the movement, I would think it would also be very effective opening you up for bar placement in a back squat. Might be worth a shot. I am going to try them on my next chest session for a few warm ups before starting the session. See if that loosens up my right side a bit. It often takes extra sets to loosen up enough to drop as low as the left side. So I have a slightly shorter stroke on the right side in iso-lateral movements until opened up. Hoping that will do the trick ahead of time.
 
So had to make a decision and decided to not do the meet. Last 2 nights got barely any sleep and things are just off. Been barley getting any lifting in and to much going on outside the gym. Probably Sun/ Mon will do a ME dead session and hopefully can PR like it would have been the meet. Elbows, wrist and right shoulder are feeling a lot better so that is a plus.
 
Are you going to take your planned break now?
 
dapack said:
So had to make a decision and decided to not do the meet. Last 2 nights got barely any sleep and things are just off. Been barley getting any lifting in and to much going on outside the gym. Probably Sun/ Mon will do a ME dead session and hopefully can PR like it would have been the meet. Elbows, wrist and right shoulder are feeling a lot better so that is a plus.
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When is the meet in question?
 
bummed that you aren't able to make the meet, but glad your joints are feeling improved!!

MrKleen73 said:
McCleod Flies
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we did these many moons ago when I dropped in at an xfit gym, with only like 2.5lb plates until we were sweaty, and then proceeded to have a phenomenal bench session.
 
MrKleen73 said:
Are you going to take your planned break now?
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Yes. Next meet will be 1st weekend in December.
Hyde said:
When is the meet in question?
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The 14th. To much going on outside the gym. Was suppose to lift yesterday and today but something came up again. Think for the best to pass this time around.
Dustin07 said:
bummed that you aren't able to make the meet, but glad your joints are feeling improved!!



we did these many moons ago when I dropped in at an xfit gym, with only like 2.5lb plates until we were sweaty, and then proceeded to have a phenomenal bench session.
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Kind of excited to finish this up and start to work on building again. Squats are my major goal and really need to bring them up. Will not be exactly like @Hyde training but going to try something different. Thinking of running a 5 to 6 week block with each week the main movement being different. Haven't really tried that for squats so worth a shot.
 
June 2nd, 2025 (Monday)

Pretend Meet
Weekly Weight: 202lbs

Deads;**Conv
1 set 3 reps 225lbs
5 sets 1 rep 275lbs, 315lbs, 365lbs, 420lbs, 450lbs
1 set 1 rep 470lbs
Got to the knees pretty good but then the bar drifted out in front a little and gave up at that point. It is def there for the taking so wasn't to disappointed in not hitting it.

1 set 1 rep 470lbs**Sumo

Bench;
10 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs, 300lbs, 315lbs, 330lbs
Pretty sure if I had a spot 340lbs was there but either way best bench in almost 10 years. This added body weight has def added to my bench. Not happy with weight but thinking 190ish will not be a bad weight for me to keep my bench up.

Squats;
3 sets 1 rep 185lbs, 225lbs, 250lbs

Pioneer Heavy Wraps;
6 sets 1 rep 275lbs, 315lbs, 340lbs, 375lbs, 405lbs, 430lbs
Had a little more in me but at this point pretty worn down and called it a day.

Still happy with deciding not to do the meet but think it would have been a decent meet based off today. Next week will try one last time to PR conv deads but everything else is time for off season training. Elbows did bother me after bench so thinking probably once I get around 275ish maybe start wearing some sleeves. Sumo def is the better dead for me since I haven't pulled it in awhile and beat conv today. Don't think they are off that much though, maybe 20lbs tops.
 
Glad you got to hit a big bench, and you did make 900lbs between your squat & pull, so that’s really cool too 👍
 
If you outperformed conventional with SUMO by 20lbs when you haven't done them in a while, then once proficient at them again I would imagine the number will grow even farther apart.
 
June 9th, 2025 (Monday)

Weight: 204lbs

Bench;**Pause
4 sets 7 reps 155lbs, 170lbs, 185lbs, 200lbs

Bench;
3 sets 3 reps 225lbs, 245lbs, 260lbs
1 set 50 reps 95lbs**lots of rest/pause to complete

Flat Dbl Press;
4 sets 9 reps

Seems something has been always coming up to make it so I can't lift. Main goal this week is diet and get some cardio in. Also, going to get off trt for a few months. Curious what my blood work will be if off a couple months.
 
Yeah, why are you ditching your replacement? It’s not going to magically restart into remotely ideal levels; you’re just going to feel like **** and promote atherosclerosis once you move into a low estrogen environment. Nevermind atrophy of muscle mass, which crucial is for longevity.

I mean if you’re on a higher dose, something like 100-120/wk might well be more appropriate, so there could be benefit to stopping shots for like 4 weeks to taper down and then start up a lower weekly dose - BUT just quitting entirely for extended periods is not usually the right health move.
 
Hyde said:
Yeah, why are you ditching your replacement? It’s not going to magically restart into remotely ideal levels; you’re just going to feel like **** and promote atherosclerosis once you move into a low estrogen environment. Nevermind atrophy of muscle mass, which crucial is for longevity.

I mean if you’re on a higher dose, something like 100-120/wk might well be more appropriate, so there could be benefit to stopping shots for like 4 weeks to taper down and then start up a lower weekly dose - BUT just quitting entirely for extended periods is not usually the right health move.
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Doing this a while back somehow caused my gyno to get worse from the fluctuations in hormone levels. I don't recommend coming off just to see. I mean if you want to jump on Clomid for TRT maybe, it would avoid chances of gyno and get you off injections but just stopping sounds like a horrible idea to me.
 
MrKleen73 said:
I mean if you want to jump on Clomid for TRT
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that was the part that I was wondering about. I have seen randos in fb groups and what not say they were coming off TRT but I think they treated it like any other cycle and went through some sort of PCT protocol.
 
Dustin07 said:
that was the part that I was wondering about. I have seen randos in fb groups and what not say they were coming off TRT but I think they treated it like any other cycle and went through some sort of PCT protocol.
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You have to, if you expect any restart after very extended suppression when you’re in the second half of your lifespan, you’re going to need some help from drugs to have a chance.
 
Hyde said:
Yeah, why are you ditching your replacement? It’s not going to magically restart into remotely ideal levels; you’re just going to feel like **** and promote atherosclerosis once you move into a low estrogen environment. Nevermind atrophy of muscle mass, which crucial is for longevity.

I mean if you’re on a higher dose, something like 100-120/wk might well be more appropriate, so there could be benefit to stopping shots for like 4 weeks to taper down and then start up a lower weekly dose - BUT just quitting entirely for extended periods is not usually the right health move.
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Hyde said:
I guess the other question is, what is off on bloodwork now that needs addressing?
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Main reason is I have been on TRT for 12+ years and just really want to know naturally what is going on compared to when I am on TRT. My current dosage is 100 a week and cannot see it helping more than 5% max in the gym but would really like to know how much it does. I always want to compare all the labs when on and not just to see if it where it makes a difference. Results always come back good, though liver been a tad high lately, and honestly for some reason prostrate has been a concern though nothing is there to be worried about. Will probably try and get in early July and most likely will be back on after that. Also, last 8 weeks been on a new prescription that messed be all up and want to make sure all is right because of that.
 
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