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DaPack..Fighting Age One Day at a Time

I can't remember, did we talk you into starting TRT back up before your vacation, or are you still waiting? If starting back up, it might not be as bad as you think.
 
dapack said:
Cannot remember the last time 400x2 was actually hard. As long as I stay healthy still planning on doing the meet Dec 6th which would be 10 weeks out after I get back from vacation in Sept. Will be probably one of my worst meets but every meet has it's own storyline to it, so not worried about what may happen.
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It might not look like a good session to you but maybe you're too close to see it, to me it looks like your volume and intensity is coming back.....
 
August 25th, 2025 (Monday)

Squats;**Box 12", Cerberus Sleeves
3 sets 5 reps 135lbs, 155lbs, 185lbs
3 sets 3 reps 205lbs, 225lbs, 240lbs
2 sets 2 reps 250lbs, 260lbs
2 sets 1 rep 275lbs, 290lbs

OHP's;
5 sets 5 reps 95lbs, 95lbs, 100lbs, 105lbs, 110lbs

Hard pressed on time last 2 days so this is all I could get it.
 
August 27th, 2025 (Wednesday)

Deads;**Sumo
4 sets 3 reps (225)lbs
2 sets 3 reps 275lbs, 315lbs
1 set 2 reps 345lbs
1 set 1 rep 375lbs

Bench;
2 sets 7 reps 155lbs, 170lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
1 set 1 rep 240lbs

Another week and more strength going bye bye. Even though I have been inconsistent, I still get in the main lifts and hitting them hard. Went in and got my ultra sound on liver, kidney and gall bladder today and now just need to wait for results. None of this is making sense. I know getting off trt for 10 weeks is one thing but how after 2.5 weeks being on I am still getting weaker makes no sense. Couple weeks will test my lifts so if I do the meet in Dec will have a guess on what numbers I can put up. Right now not looking good.
 
dapack said:
August 27th, 2025 (Wednesday)

Deads;**Sumo
4 sets 3 reps (225)lbs
2 sets 3 reps 275lbs, 315lbs
1 set 2 reps 345lbs
1 set 1 rep 375lbs

Bench;
2 sets 7 reps 155lbs, 170lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
1 set 1 rep 240lbs

Another week and more strength going bye bye. Even though I have been inconsistent, I still get in the main lifts and hitting them hard. Went in and got my ultra sound on liver, kidney and gall bladder today and now just need to wait for results. None of this is making sense. I know getting off trt for 10 weeks is one thing but how after 2.5 weeks being on I am still getting weaker makes no sense. Couple weeks will test my lifts so if I do the meet in Dec will have a guess on what numbers I can put up. Right now not looking good.
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You probably lost a lot of muscle. You pulled out all the hormones supporting it AND haven’t been training enough - all those accessories were supporting that foundation of muscle. If they stay out, too little or too infrequent, things tend to backslide after about a month or so.

What built it will keep it. Less than that, it depends.
 
Hyde said:
You probably lost a lot of muscle. You pulled out all the hormones supporting it AND haven’t been training enough - all those accessories were supporting that foundation of muscle. If they stay out, too little or too infrequent, things tend to backslide after about a month or so.

What built it will keep it. Less than that, it depends.
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Thanks. Timing of everything makes sense. Just need to refocus and except the fact things Def are not what they were in June and work with what I have.
 
dapack said:
Thanks. Timing of everything makes sense. Just need to refocus and except the fact things Def are not what they were in June and work with what I have.
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Now the good news is the hormones are back, and those muscle nuclei didn’t go away - you still have the muscle at a cellular level. Just have to keep training again, consistently, and you can restore that tissue. Thankfully it’s not like having to build all new muscle.
 
August 31st, 2025 (Sunday)

Bench;
1 set 9 reps 170lbs
1 set 7 reps 170lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
3 sets 1 rep 245lbs, 260lbs, 275lbs

Flat Dbl Press;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
September 1st, 2025 (Monday)

Squats;**High Bar/ Cerberus Sleeves
2 sets 5 reps 155lbs, 175lbs
2 sets 4 reps 195lbs, 215lbs
2 sets 3 reps 235lbs, 255lbs
2 sets 2 reps 270lbs, 285lbs
1 set 1 rep 300lbs

OHP's;
5 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs

Leg Press;
5 sets 13 reps

Leg Ext;
4 sets 13 reps

Think things are finally turning towards the positive and can start building back up.
 
dapack said:
September 1st, 2025 (Monday)

Squats;**High Bar/ Cerberus Sleeves
2 sets 5 reps 155lbs, 175lbs
2 sets 4 reps 195lbs, 215lbs
2 sets 3 reps 235lbs, 255lbs
2 sets 2 reps 270lbs, 285lbs
1 set 1 rep 300lbs

OHP's;
5 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs

Leg Press;
5 sets 13 reps

Leg Ext;
4 sets 13 reps

Think things are finally turning towards the positive and can start building back up.
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Normalcy! Time to grind brother!
 
September 3rd, 2025 (Wednesday)

Session #1
Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 425lbs

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

Incline Press;
7 sets 2 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs

Session #2
Lat Pull Downs;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Seated Rows;
4 sets 13 reps
 
Dustin07 said:
how did that 425 pull feel? do you usually run rack pulls at a lower weight than your deadlift?
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Felt like crap, still building back up but def can feel things are improving. Usually for rack pulls if I do them after just nothing left in the tank and just get in the work I can with the weight I can.
 
September 7th, 2025 (Sunday)

Session #1
Deads;**Conv
4 sets 3 reps 225lbs, 275lbs, 315lbs, 365lbs
1 set 1 rep 395lbs

Bench;**Pause
3 sets 3 reps 155lbs, 170lbs, 185lbs
3 sets 2 reps 205lbs, 225lbs, 240lbs

Comp;
3 sets 1 rep 250lbs, 260lbs, 275lbs

Session #2
Flat Db Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

Crazy how quick my bench is bouncing back. Just need squats/ deads to do the same.
 
dapack said:
September 3rd, 2025 (Wednesday)

Session #1
Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 425lbs

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

Incline Press;
7 sets 2 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs

Session #2
Lat Pull Downs;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Seated Rows;
4 sets 13 reps
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Looks like that work capacity is coming back quick! Everything starting to feel right again?
 
September 8th, 2925 (Monday)

Squats;
5 sets 3 reps 155lbs, 185lbs, 225lbs, 250lbs, 275lbs

A7 Sleeves;
3 sets 1 rep 300lbs, 325lbs, 350lbs

OHP's;
1 set 7 reps 95lbs
1 set 5 reps 110lbs
1 set 3 reps 125lbs
1 set 2 reps 140lbs
1 set 1 rep 155lbs

Squats sucked but at least they did move in the right direction.
 
September 10th, 2025 (Wednesday)

Deads;**Sumo
3 sets 3 reps 225lbs, 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 435lbs
1 set 0 reps 455lbs

Incline Press;
1 set 7 reps 135lbs
2 sets 5 reps 155lbs, 170lbs
3 sets 2 reps 185lbs, 200lbs, 215lbs
1 set 2 reps 235lbs

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

Lat Pull Downs;
3 sets 13 reps

Seated Rows;
3 sets 13 reps

Stiff Arm Pull Downs;
3 sets 13 reps

Going to try and get a little workout in on Sunday but if not will be 2 weeks until I can lift again. 435 moved good and was surprised not to get 455 but think used my energy for the day and really didn't want to push hard. Start my 10 week prep on the 28th so right now thinking possible numbers would be 374/ 291.5/ 473. Not the best numbers compared to last meet but feel it will be attainable.
 
all things considered those numbers seem pretty reasonable for you. I'd not be surprised to see your bench come in a titch bit higher depending on what weight you go in at...? where are you weighing in now? I know you tend to be better at cutting than me when prepping.
 
Dustin07 said:
all things considered those numbers seem pretty reasonable for you. I'd not be surprised to see your bench come in a titch bit higher depending on what weight you go in at...? where are you weighing in now? I know you tend to be better at cutting than me when prepping.
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Right now 194lb average. 10 weeks ago was 209lbs. Hoping vacation doesn’t screw me up to much. 181lb will be weight class so should be easy to make. Need 1124 raw or 1146 wrap for elite. Feels like cheating that little for my age but guess getting old has perks.
 
dapack said:
Right now 194lb average. 10 weeks ago was 209lbs. Hoping vacation doesn’t screw me up to much. 181lb will be weight class so should be easy to make. Need 1124 raw or 1146 wrap for elite. Feels like cheating that little for my age but guess getting old has perks.
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Wraps is always easier too to get Elite in. They always only add 22 or 33lbs for wraps, which basically anyone can get with a decent job no matter what - and usually more. So it’s definitely in your favor if you’re inclined to wrap.
 
Hyde said:
Wraps is always easier too to get Elite in. They always only add 22 or 33lbs for wraps, which basically anyone can get with a decent job no matter what - and usually more. So it’s definitely in your favor if you’re inclined to wrap.
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For the NPL federation going to do wraps. When I do USPA will be raw. For my age in the USPA some hard state records I want to get. For NPL just starting for my age no state records yet, nationals on a bad day are going down and worlds are the same. Those records won't really mean anything to be compared to USPA were there are real records to break.
 
dapack said:
For the NPL federation going to do wraps. When I do USPA will be raw. For my age in the USPA some hard state records I want to get. For NPL just starting for my age no state records yet, nationals on a bad day are going down and worlds are the same. Those records won't really mean anything to be compared to USPA were there are real records to break.
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This distinction is why ATWRs are the only ones that really matter. Federation records are neat, but they’re just cool paperwork when you know what’s really out there.
 
Hyde said:
This distinction is why ATWRs are the only ones that really matter. Federation records are neat, but they’re just cool paperwork when you know what’s really out there.
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Exactly. When you look at USPA national and world records there are a lot of national records higher than world. A lot of people don't have the $$ or time to go to events where world records can be taken. I never mention my records though I am proud of all the state records I have that were challenging to get.
 
September 14th, 2025 (Sunday)

Squats;**Cerberus Sleeves
3 sets 3 reps 155lbs, 185lbs, 205lbs
3 sets 2 reps 225lbs, 250lbs, 275lbs

Bench;
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs,
1 set 2 reps 210lbs
1 sets 1 rep 235lbs, 260lbs

Good as last week was got my butt kicked today. Maxed out last week so that is probably some of it. Start vacation and could be 2 weeks before next workout. Earliest will be a light one in about 10 days.
 
September 24th, 2025 (Wednesday)

Deads;**Sumo
4 sets 3 reps 225lbs
6 sets 1 rep 275lbs, 315lbs, 345lbs, 375lbs, 405lbs, 425lbs

Bench;
3 sets 5 reps 170lbs, 185lbs
2 sets 3 reps 205lbs, 225lbs
2 sets 1 rep 240lbs, 255lbs
 
September 26th, 2025 (Friday)

Leg Press;
5 sets 13 reps

Flat Dbl Press;
5 sets 13 reps

Push Downs;
5 sets 13 reps
 
September 28th, 2025 (Sunday)

Session #1
Squats;**Cerberus Sleeves
5 sets 5 reps 155lbs, 185lbs, 205lbs, 225lbs, 245lbs

Squats;**High Bar/ Cerberus Sleeves
3 sets 7 reps 155lbs, 185lbs, 205lbs

RDL's;
4 sets 7 reps 155lbs, 155lbs, 185lbs, 205lbs

Session #2
Leg Press;
5 sets 13 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
3 sets 13 reps

Mentally still dealing with what my new baseline strength is but guess have to start some where. Still need to sign up for the meet, 10 weeks, but also looking ahead and trying to plan the next one but nothing listed yet for USPA next year.
 
September 29th, 2025 (Monday)

Bench;**Pause
4 sets 7 reps 135lbs, 155lbs, 170lbs, 185lbs

Bench;
1 set 7 reps 200lbs
4 sets 1 rep 225lbs, 240lbs, 255lbs, 275lbs**Red Shoulder Savers, 1.5 Boards

CGBP;**3 Boards, Feet Up
4 sets 5 reps 135lbs, 150lbs, 165lbs, 185lbs

Flat Dbl Press;
4 sets 15 reps

Seated Triceps Ext;
3 sets 15 reps

Seated Dbl Press;
3 sets 15 reps

Push Downs;
3 sets 15 reps

Didn't know if I should cry from depression or hysteria from bench today. Hard to walk after yesterday.
 
October 1st, 2025 (Wednesday)

Session #1
Deads;**Deficit/ Sumo
5 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

Bench;
6 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs
1 set 2 reps 240lbs

Rack Pulls;**Peg 3
5 sets 5 reps 275lbs, 275lbs, 300lbs, 325lbs, 350lbs

Session #2
Leg Press;
5 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Straight Arm Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Signed up for the December 6th meet so unless something comes up will be doing that. Looking for another meet early next year but nothing is showing right now. From now until this meet just trying to get consistency down and diet with not a lot of expectation for the meet.
 
October 5th, 2025 (Sunday)

Session #1
Squats;**Cerberus Sleeves
4 sets 5 reps 155lbs, 185lbs, 215lbs, 245lbs

Pioneer Choker Wraps
2 sets 5 reps 265lbs, 285lbs
1 set 4 reps 315lbs

Squats;**High Bar/ Cerberus Sleeves
3 sets 7 reps 155lbs, 185lbs, 195lbs

RDL's;
4 sets 7 reps 155lbs,185lbs, 205lbs, 225lbs

Session #2
Leg Press;
5 sets 13 reps

Dbl Split Squats;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Things finally felt good today and definitely an improvement over the last few weeks with squats.
 
October 6th, 2025 (Monday)

Bench;
5 sets 7 reps 135lbs, 155lbs, 175lbs, 190lbs, 205lbs

Bench;**Red Shoulder Saver
3 sets 1 rep 225lbs, 240lbs, 255lbs

CGBP;**3 Boards/ Feet Up
4 sets 5 reps 135lbs, 155lbs, 175lbs, 195lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
Nice looking sessions glad to see you still gettin after it, been away for a bit this summer so catching back up.
 
October 8th, 2025 (Wednesday)

Session #1
Deads;**Sumo/ Deficit 25lbs Bumper
6 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 345lbs

Rack Pulls;**3rd Peg
4 sets 5 reps 275lbs, 300lbs, 325lbs, 350lbs

Bench;
6 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Session #2
Leg Press;
4 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Straight Arm Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Face Pulls;
4 sets 13 reps
 
October 13th, 2025 (Monday)

Session #1
Squats;
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs

Pioneer Chokers Sleeves
4 sets 3 reps 265lbs, 285lbs, 305lbs, 325lbs

Bench;
6 sets 7 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

Bench;**Red Shoulder Saver
4 sets 1 rep 225lbs, 245lbs, 260lbs, 275lbs

CGBP;**Red Shoulder Saver/ Feet Up
4 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs

Session #2
Super Set
--1a. Leg Press; 4 sets 13 reps
--1b. Flat Dbl Press

Super Set
--2a. Seated Dbl Press; 4 sets 13 reps
--2b. Split Squats

Super Set
--3a. Push Downs; 4 sets 13 reps
--3b. Incline Sit Ups

Got busy yesterday so put 2 days into one.
 
October 16th, 2025 (Thursday)

Session #1
Deads;**Sumo
5 sets 3 reps 225lbs, 275lbs, 315lbs, 365lbs, 405lbs

Bench;
6 sets 3 reps 145lbs, 165lbs, 185lbs, 205lbs, 225lbs, 250lbs

Rack Pulls;**3rd peg
4 sets 5 reps 275lbs, 300lbs, 325lbs, 365lbs

Session #2
Leg Press;
4 sets 7 reps

Leg Curls;
3 setsb13 reps

Lat Pull Downs;
4 sets 13 reps

Preacher Curls;
3 sets 13 reps

Incline Sit Ups;
4 sets
 
3 x 405 seems like you are building your base back pretty nicely there. I can't remember your highest pull but I feel like we were within 20lbs or so to the top side and I think my best volume pulls were only like 6 x 405 and maybe 3-5 x 425/435 ish. I imagine you're in a much better position today than in August!
 
Dustin07 said:
3 x 405 seems like you are building your base back pretty nicely there. I can't remember your highest pull but I feel like we were within 20lbs or so to the top side and I think my best volume pulls were only like 6 x 405 and maybe 3-5 x 425/435 ish. I imagine you're in a much better position today than in August!
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Last meet when I pulled 501.5 was able to rep mid 400s but a long ways to go now. Last year at this meet did 413/ 314/ 496/ 1218. At least gaining now every week. Plan on late February for next meet, 11 after this one, and will try andnget 1 more in before late summer.
 
October 19th, 2025 (Sunday)

Session #1
Bench;
6 sets 7 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 220lbs

Bench;**Red Shoulder Saver
4 sets 1 rep 225lbs, 245lbs, 260lbs, 275lbs

CGBP;**3 Boards
4 sets 5 reps 135lbs, 155lbs, 185lbs, 200lbs

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ex;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
Good to hear things are starting to improve again.
 
October 20th, 2025 (Monday)

Session #1
Squats;**Cerberus Sleeves
6 sets 5 reps 155lbs, 185lbs, 215lbs, 245lbs, 275lbs, 300lbs

High Bar Squats;
3 sets 7 reps 155lbs, 185lbs, 200lbs

RDL's;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs

Session #2
Leg Press;
4 sets 13 reps

Split Squats;
3 sets 13 reps

Leg Ext;
3 sets 13 reps

Leg Curls;
3 sets 13 reps
 
October 23rd, 2025 (Thursday)

Session #1
Deads;**Sumo
3 sets 3 reps 225lbs (DE)
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 435lbs, 455lbs

Bench;
8 sets 2 reps 145lbs, 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

RDL's;**Peg 3
2 sets 5 reps 275lbs, 315lbs
Stopped this session after 2nd set, was done for

Session #2
Leg Press;
4 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Overall one of my better weeks since probably April or May.
 
dapack said:
October 23rd, 2025 (Thursday)

Session #1
Deads;**Sumo
3 sets 3 reps 225lbs (DE)
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 435lbs, 455lbs

Bench;
8 sets 2 reps 145lbs, 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

RDL's;**Peg 3
2 sets 5 reps 275lbs, 315lbs
Stopped this session after 2nd set, was done for

Session #2
Leg Press;
4 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Overall one of my better weeks since probably April or May.
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That looks like a great session!
 
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