DaPack..Fighting Age One Day at a Time

October 26th, 2025 (Sunday)

Session #1
Bench;
6 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs

Bench;**Red Shoulder Saver
2 sets 1 rep 245lbs, 225lbs

CGBP;**3 Boards/ Feet Up
4 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Tri Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
October 27th, 2025 (Monday)

Leg Press;
5 sets 13 reps

Split Squats;
4 sets 13 reps

Leg Ext;
3 sets 13 reps

Leg Curls;
4 sets 13 reps

Decided to de-load squats this week since last week destroyed me.
 
October 29th, 2025 (Wednesday)

Deads;**Deficit 25lbs Bumper
4 sets 5 reps 225lbs, 255lbs, 285lbs, 315lbs
1 set 1 rep 345lbs

Bench;
2 sets 7 reps 145lbs, 165lbs
2 sets 5 reps 185lbs, 205lbs
1 set 3 reps 225lbs
2 sets 1 rep 245lbs, 260lbs

Leg Press;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Leg Ext;
4 sets 13 reps

Last week took a lot out of me, more than I would have thought. Planned on a lighter week anyways. 5 weeks this Saturday so only a few more heavy days left.
 
November 2nd, 2025 (Sunday)

Session #1
Squats;**Cerberus Sleeves
5 sets 3 reps 155lbs, 185lbs, 225lbs, 250lbs, 275lbs

Pioneer Heavy Wraps;
2 sets 1 rep 300lbs, 325lbs

Squats;**High Bar
3 sets 5 reps 155lbs, 185lbs, 205lbs

Session #2
Leg Press;
4 sets 13 reps

Split Squats;
4 sets 13 reps

Leg Ext;
3 sets 13 reps

Leg Curls;
4 sets 13 reps
 
SkRaw85 said:
Forgot how far behind I am in everyone’s logs, question answered lol
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SkRaw85 said:
Looks like everything is coming back around now. Feeling good?
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Everything is feeling pretty good. Still get elbow pains when going heavy but overall feeling really good. Going to take awhile, if ever, to get back to were I was in April-June but at least moving in the right direction.
 
November 6th, 2025 (Thursday)

Deads;**Sumo
4 sets 3 reps 225lbs (DE)
3 sets 3 reps 275lbs, 315lbs, 365lbs
3 sets 1 rep 405lbs, 430lbs, 455lbs

Rack Pulls;**Peg 3
4 sets 3 reps 275lbs, 315lbs, 350lbs, 375lbs

Bench;
5 sets 5 reps 155lbs, 185lbs, 215lbs, 235lbs, 250lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
November 10th, 2025 (Monday)

Session #1
Squats;**Cerberus Sleeves
7 sets 3 reps 155lbs, 185lbs, 215lbs, 245lbs, 275lbs, 305lbs, 320lbs

Bench;**Pause
3 sets 3 reps 155lbs, 170lbs, 185lbs
3 sets 2 reps 205lbs, 225lbs, 240lbs
2 sets 1 rep 250lbs, 260lbs

Session #2
Leg Press;
5 sets 13 reps

Split Squats;
4 sets 13 reps

Flat Dbl Press;
4 sets 13 reps

Leg Curls;
3 sets 13 reps

Leg Ext;
3 sets 13 reps

26 days out and things are not looking to good. Don't think it will be my worst meet but def does have a chance if it is an off day at the meet. Worst meet: 358/ 264/ 435/ 1,058 which was 1st coming out of covid lock down.
 
Hyde said:
Just keep doing the best you can! And don’t stress what you can’t control.
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That is what I am trying to do, hard at times though. Just need to focus on improving and not what I was doing earlier in the year or the past.
 
November 12th, 2025 (Wednesday)

Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
1 set 2 reps 315lbs
4 sets 1 rep 345lbs, 375lbs, 405lbs, 435lbs

Bench;**Comp
8 sets 1 rep 145lbs, 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 265lbs, 275lbs

Something came up so only time for main lifts.
 
dapack said:
Something came up so only time for main lifts.
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even though I know i'm leaving a lot on the field, I really enjoy those low stress days (usually sundays) with my boy when we just hit the main lifts and then nope out for some teryaki or something lol. Its fun to just go jam out a big bench and squat then walk out of the gym as its exploding behind you.

1763131716572.webp
 
Dustin07 said:
even though I know i'm leaving a lot on the field, I really enjoy those low stress days (usually sundays) with my boy when we just hit the main lifts and then nope out for some teryaki or something lol. Its fun to just go jam out a big bench and squat then walk out of the gym as its exploding behind you.

View attachment 256473
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True. In and out and recover a little bit.
 
November 16th, 2025 (Sunday)

Squats;
2 sets 5 reps 155lbs, 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs

Pioneer Heavy Wraps;
4 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs

Hack Squats;
5 sets 9 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
3 sets 13 reps

Leg Press;
3 sets 15 reps

350 moved really well and probably had a double in me. Last heavy will be either Thurs or Sat and hoping to hit 375 for it. Plan for meet will be 374 with hopes of maybe 390.5
 
November 17th, 2025 (Monday)

Bench;
8 sets 2 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs

CGBP;**Leg Up
4 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs

Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
dapack said:
November 17th, 2025 (Monday)

Bench;
8 sets 2 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs

CGBP;**Leg Up
4 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs

Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
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Looks like a great session!
 
November 23rd, 2025 (Sunday)

Session #1
Squats;
3 sets 5 reps 155lbs, 185lbs, 205lbs

Pioneer Sleeves
2 sets 5 reps 225lbs, 250lbs
5 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs

Session #2
Leg Press;
6 sets 13 reps

Single Leg Squats;
3 sets 11 reps

Leg Ext;
4 sets 13 reps
 
November 24th, 2025 (Monday)

Bench;**Pause
3 sets 5 reps 135lbs, 155lbs, 185lbs
3 sets 3 reps 205lbs, 225lbs, 245lbs
1 set 1 rep 260lbs

Bench;
1 set 2 reps 275lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 155lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
3 sets 13 reps

Life got in the way so had to take my last heavy squats 13 days and looking now at 10 days out, Thursday, for deads.
 
Just leave something in the tank for deads - they may be your last heavy pull, but that doesn’t mean you should max out. You want to pull something to get you ready for something bigger that you will save for the meet!
 
Hyde said:
Just leave something in the tank for deads - they may be your last heavy pull, but that doesn’t mean you should max out. You want to pull something to get you ready for something bigger that you will save for the meet!
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Dustin07 said:
unless I'm mistaken 375lb on the squat sounds like you are coming back pretty good. how did it feel?
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That is the plan for deads. Didn't quit work out like I wanted to but it is what it is. Squats are coming back pretty good, ways to go but moving up wards.
 
November 29th, 2025 (Friday)

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

Bench;**Comp
7 sets 1 rep 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Things came up and had to take my last heavy for deads today, 8 days out. Disappointed in how it went so will take 400ish Sun/ Mon to get the last feel for deads. Compared to last meet the numbers for this one will be a way down but keep telling myself to focus on the now. Besides deads which is love/ hate both bench and squats are up so things are moving in the right direction.
 
dapack said:
November 29th, 2025 (Friday)

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

Bench;**Comp
7 sets 1 rep 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Things came up and had to take my last heavy for deads today, 8 days out. Disappointed in how it went so will take 400ish Sun/ Mon to get the last feel for deads. Compared to last meet the numbers for this one will be a way down but keep telling myself to focus on the now. Besides deads which is love/ hate both bench and squats are up so things are moving in the right direction.
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You don’t need to pull 400 on Monday to practice your groove for a good pull the next Saturday. That’s like 90% of what you just did; if you can’t get good form practice with 60-70% you’re simply not paying attention to what you’re doing.

I just pulled 585 easily at my last meet, and the Monday before it I pulled 315 for a few singles - that’s 53%. You aren’t going to forget how to deadlift in 8 days, and you certainly shouldn’t be pulling a real weight any closer if you actually want to be strong as possible.

I can understand inexperienced kids deceiving themselves into thinking they need to be lifting heavy a few days prior (because when you are early 20s you naively believe more=better). But you are not 22, and you DO know how to deadlift - recover and trust yourself!
 
all I know is when my work capacity/endurance was at absolute peak and my deadlift was at 450, any week that I pulled over 400 meant that I was not going to be able to pull 400+ for at least 2 weeks. so if I did 405 for a triple or more today, next monday was going to be a light variation. when my recovery was at absolute peak I simply wasn't going to be able to make those pulls that many times in a row without shattering my recovery, personally.
 
November 30th, 2025 (Sunday)

Bench;
7 sets 1 rep 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Deads;*Sumo
3 sets 3 reps 225lbs (DE)
4 sets 1 rep 275lbs, 300lbs, 325lbs, 365lbs

So right now thinking 374/ 280.5/ 462 for the meet. Still waiting to see if I get time off in 11 weeks for the next meet. Diet has been horrible and weighed 204lbs today, way way over weight. Come next week going to hit the diet hard. Will lower carbs tomorrow until after weight ins. Not even worried about that part.
 
what weight are you aiming to weigh in at?
seems like your numbers are definitely on the rebound with the 374/462. I wouldn't be surprised to see your bench come in higher the day of. rooting for you either way!
 
Dustin07 said:
what weight are you aiming to weigh in at?
seems like your numbers are definitely on the rebound with the 374/462. I wouldn't be surprised to see your bench come in higher the day of. rooting for you either way!
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198lbs. Diet has been horrible lately. Should just have to adjust carbs and watch water late Thursday.
 
December 3rd, 2025 (Wednesday)

Deads;
2 sets 3 reps 225lbs
2 sets 3 reps 275lbs

Squats;
2 sets 3 reps 185lbs
2 sets 3 reps 225lbs

Bench;**Comp
2 sets 3 reps 185lbs
2 sets 3 reps 205lbs

Weighed 201lbs this morning so couple adjustments to make 198lbs. Last few weeks been struggling getting work in and diet so limping into this comp.
 
You’re at a very ideal weight to both make a very easy cut while also performing optimally - keep a positive attitude! You don’t want to be underweight; you want to be bigger and just drop a few lbs to make weight. Everything is coming together for you now.
 
December 7th, 2025 (Sunday)

Deads;
2 sets 3 reps 225lbs, 275lbs
3 sets 1 rep 315lbs, 365lbs, 420lbs

Bench;
2 sets 3 reps 135lbs, 185lbs

Comp;
4 sets 1 rep 205lbs, 225lbs, 245lbs, 260lbs

Woke up Thursday at 204lbs and did a small cut and weighed in at 194lbs during check in for the meet. That night something came up and was up and down all night. The morning of the meet made a decision that it would not be a good idea to good ahead with the meet and let them know to scratch me from it. Today was going to do a mock meet but still recovering mentally/ physically and it showed. Still waiting for approval for time off in Feb for that meet, 11 weeks. At least have some base numbers set and can work on improving those.
 
live to fight another day! Sorry you had to scratch this one but at least you have a good bit of training time between now and feb-
 
Sorry to hear whatever happened that got you feeling so bleh, but glad you’re not hurt and can just set your sites on the next one in a few months.
 
Dustin07 said:
live to fight another day! Sorry you had to scratch this one but at least you have a good bit of training time between now and feb-
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Hyde said:
Sorry to hear whatever happened that got you feeling so bleh, but glad you’re not hurt and can just set your sites on the next one in a few months.
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SkRaw85 said:
Stuff happens, on to the next one!
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Thanks. At least I git my t shirt this time lol hate spending money and getting nothing
 
haha thats funny. I have so many ancient shirts from various competitions that I still wear to the gym cause its hard to throw away the ones you earned on the battle field no matter how ratty they get 😂
 
So taking rest week off. Did not get approved for the February meet time off. Next up is end of March but have to wait until it is 90 days out to put in. Think it work out to be the 26th
 
dapack said:
So taking rest week off. Did not get approved for the February meet time off. Next up is end of March but have to wait until it is 90 days out to put in. Think it work out to be the 26th
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Sorry you had to pull the plug on the meet, but hopefully that'll just put you in a better position for next go round. Sounds perhaps like the rest week will do you some good. I plan to put one in soon as well.
 
December 14th, 2025 (Sunday)

Average Weekly Weight: 205lbs

Bench;
8 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 165lbs, 175lbs
 
December 15th, 2025 (Monday)

Session #1
Squats;**High Bar/ Cerberus Sleeves
4 sets 5 reps 135lbs, 155lbs, 165lbs, 170lbs
1 set 14 reps 175lbs

OHP's;
3 sets 5 reps 95lbs, 105lbs, 110lbs
1 set 9 reps 115lbs

Deads;**Devotion @Hyde Don't know who came up with this but it was torture
4 sets 3 reps 185lbs

Session #2
Leg Press;
5 sets 13 reps

Split Squats;
4 sets 13 reps

Leg Ext;
3 sets 13 reps

Leg Curls;
3 sets 13 reps

Going to switch things up and run %'s for a little. Will be on the lighter side with top sets being + reps. Think for recovery and with my age keep things on the lighter side to prevent injuries might be better. If I get the time of for March meet last 6 weeks or so is when I will really push hard.
 
Rhyss Keane invented those, pause deadlift into a full rep of RDL after it, then down for 1 rep.

This is him, if anyone wants to hear his tips on pulling. He’s done over 900 in the gym, squat as much, and made some massive totals in competition. Not a one-trick pony:

 
Hyde said:
Rhyss Keane invented those, pause deadlift into a full rep of RDL after it, then down for 1 rep.

This is him, if anyone wants to hear his tips on pulling. He’s done over 900 in the gym, squat as much, and made some massive totals in competition. Not a one-trick pony:

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Learned a lot of bench techniques from his videos!
 
December 18th, 2025 (Thursday)

Session #1
Rack Pulls;**3rd Peg
4 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs
1 set 5+10 reps 325lbs

Bench;
4 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs
1 set 5+9 reps 200lbs

GM's;
5 sets 5 reps 65lbs, 85lbs, 105lbs, 135lbs, 155lbs

Session #2
Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps
 
December 21st, 2025 (Sunday)

Average Weekly Weight: 203lbs (-2lbs)

Session #1
Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
1 set 4 reps 260lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
Dustin07 said:
thats a really good use of the split sessions, I love it when it works out like that
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It helps when I can do it. A lot of times after the main lifts have nothing left and if I did anything after would just be going through the motions.
 
December 22nd, 2025 (Monday)

Squats;**High Bar/ Cerberus Sleeves
4 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs
1 set 5+10 reps 200lbs

OHP's;
4 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs
1 set 5+5 reps 125lbs

Deads;**Devotions
4 sets 3 reps 195lbs

Short on time so no asst/ acc work.
 
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