DaPack..Fighting Age One Day at a Time

[Dustin07]

Lol I don’t have any issue with them, but I don’t know if I have ever intentionally done 7s honestly.

I just remember them coming up once before, but ironically I've had a few sessions lately where 7 seemed like the three bears number 8 was too many, 5-6 not enough but 7 seemed juuuuust right.

 

[Segansational]

Back to the 7s, Hyde loves those!

Lucky 7s! Time to go hit the casino!

 

[dapack]

Lol I don’t have any issue with them, but I don’t know if I have ever intentionally done 7s honestly.

Keeping things simple for Sundays. 7 weeks out so figured would start at 7 reps and drop 1 rep a week. Sundays are more volume day compared to Wednesday, which is normally heavier.

 

[dapack]

October 26th, 2026 (Monday)

Session #1
Squats;**SSB/ Cerberus Sleeves
6 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 270lbs, 295lbs

GM's;**SSB
5 sets 7 reps 125lbs, 135lbs, 155lbs, 185lbs, 200lbs

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

Seated Leg Curls;
4 sets 9 reps

Session #2
--1a. Leg Press; 4 sets 13 reps
--1b. Seated Dbl Press; 9 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
4 sets 13 reps

Never tried GM's with the SSB bar but definitely felt it a little more intense in the lower back. Will rotate them in and out with straight bar.

 

[MrKleen73]

Lol I don’t have any issue with them, but I don’t know if I have ever intentionally done 7s honestly.

Yeah, I have only really seen them done intentionally in @dapack's log. Although, I can see it being a great range for hypertrophy, and strength accrual.

 

[dapack]

October 28th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
6 sets 5 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs

Bench;**Pause
5 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs

Squats;**Belt
5 sets 5 reps 270lbs, 315lbs, 360lbs, 405lbs, 450lbs

Session #2
--1a. Leg Press; 4 sets 9 reps
--1b. Flat Dbl Press

--2a. Lat Pull Downs; 4 sets 13 reps
--2b. Stiff Arm Pull Downs

Seated Rows;
3 sets 13 reps

First time doing belt squats but definitely feel before a ME week would be a good way to de-load with a similar movement and take weight off the shoulders/ spine. With only 7 weeks will be working on lower back/ lockout since there is not enough to really improve a lot. I barely missed white lights with a slight downward movement so feel I should be able to hopefully work on that. Will take @Hyde advice and last heavy will be 15 to 17 days out and will only pull 400+ one other time.

 

[Hyde]

17 days! Not 15! It’s not about how close you can go. Bias towards more recovery.

It’s not enough to merely recover from your peak training. We want to SUPERCOMPENSATE - this takes additional time, aka delayed transformation must occur.

You lift heavy - you let time pass and practice lighter - you show up refreshed but skilled & kick ass.

 

[Dustin07]

I have only recently had access to belt squats and I thought they were pretty awesome. I don't think I have figured out how to correctly use them so that the belt/cable don't snapy my special area but when I could get the right position, they were an awesome way to hit the legs. they felt more effective to me than other machines like leg curls or something.

 

[dapack]

17 days! Not 15! It’s not about how close you can go. Bias towards more recovery.

It’s not enough to merely recover from your peak training. We want to SUPERCOMPENSATE - this takes additional time, aka delayed transformation must occur.

You lift heavy - you let time pass and practice lighter - you show up refreshed but skilled & kick ass.

Sounds like a plan. Last heavy at 17 and around 27 days will take one in the lower 400s.

 

[Segansational]

Yeah, I have only really seen them done intentionally in @dapack's log. Although, I can see it being a great range for hypertrophy, and strength accrual.

Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!

 

[MrKleen73]

Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!

He is trying to make his training PRIME in any way he can!

 

[gphagan1]

I remember back in the mid 80s and into the 90s it got pretty popular to do 21s (7,7,7) as a finisher. Arnold I think was the first that talked about them in his book The New Encyclopedia of Modern Bodybuilding in 1985, and Ronnie Coleman used them as finishers. I think it was a Flex magazine I had read where Ronnie did 3 giant sets of 7 side laterals, 7 front raises, and 7 rear laterals, and then follow that with 3 supersets of 7 on preacher curl and skull crushers. And man you talk about a gauntlet, it was tough. But I haven’t seen the 7 reps in any of the programs since the early 90s.

 

[Dustin07]

7 side laterals, 7 front raises, and 7 rear laterals, and then follow that with 3 supersets of 7 on preacher curl and skull crushers. And man you talk about a gauntlet, it was tough. But I haven’t seen the 7 reps in any of the programs since the early 90s.

that sounds awesome. I love doing 21s with ez bar curls as a finisher, but never thought about applying it to the shoulder routine there. I always log them as 21s, but they are 7 + 7 + 7

 

[dapack]

Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!

Always been an odd rep person besides doubles and 4's. To me even reps seem odd

 

[gphagan1]

All this talk of numbers got me to thinking about that movie with Jim Carrey “The Number 23”. Not a comedy, but a psychological thriller, and actually a pretty good movie. He gets obsessed with the number 23. Actually I recommend watching it if you haven’t, it has some twists and turns.

 

[MrKleen73]

All this talk of numbers got me to thinking about that movie with Jim Carrey “The Number 23”. Not a comedy, but a psychological thriller, and actually a pretty good movie. He gets obsessed with the number 23. Actually I recommend watching it if you haven’t, it has some twists and turns.

View attachment 264169

I own this movie, I think he was a far better dramatic actor than most of the bigger stars. The Dude has acting chops for sure. Shoot he almost had me crying during "The Majestic" This one is definitely a great psychological thriller, and it keeps you guessing until the end.

 

[gphagan1]

I own this movie, I think he was a far better dramatic actor than most of the bigger stars. The Dude has acting chops for sure. Shoot he almost had me crying during "The Majestic" This one is definitely a great psychological thriller, and it keeps you guessing until the end.

Yeah after that movie, it gets you to thinking. And I agree on his acting abilities. Just his psychological breakdown in that movie should have won him an award.

 

[Dustin07]

my wife got me to watch the twilight series with her this week and when it was done I stood up and yelled the f word. no additional thinking was needed.

 

[MrKleen73]

my wife got me to watch the twilight series with her this week and when it was done I stood up and yelled the f word. no additional thinking was needed.

Haha, those are alright movies, but they always pissed me off with the trailers showing a bunch of action to get guys interested too, then that was THE ONLY ACTION in the damn movie. I can still sit with her or my daughter to watch them but it isn't anything I would pick. Now the Hunger Games was around that time and I wasn't going to watch it because I figured it was the same thing. However, it was actually pretty cool until the last one they made into a musical. UGGHHH!!!! I only watched about 10 minutes and was like "Nope, I can't do it!"

 

[dapack]

All this talk of numbers got me to thinking about that movie with Jim Carrey “The Number 23”. Not a comedy, but a psychological thriller, and actually a pretty good movie. He gets obsessed with the number 23. Actually I recommend watching it if you haven’t, it has some twists and turns.

View attachment 264169

If I get time will have to give it a watch

 

[dapack]

November 1st, 2026 (Sunday)

Session #1
Bench;
7 sets 6 reps 155lbs, 170lbs, 185lbs, 200lbs, 210lbs, 220lbs, 240lbs

JM Press;
5 sets 5 reps 135lbs

Flat Dbl Press;
4 sets 7 reps

Deads;**Conv
8 sets 3 reps

Session #2
Machine Bench Press;
4 sets 13 reps

Machine Incline Press;
4 sets 13 reps

Push Downs;
4 sets 13 reps

 

[dapack]

November 2nd, 2026 (Monday)

Squats;**Box 12"
6 sets 5 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs, 290lbs

OPH's;
4 sets 5 reps 95lbs, 115lbs, 125lbs, 135lbs

RDL's;
4 sets 13 reps 155lbs, 170lbs, 185lbs, 200lbs

Deads;**Conv
10 sets 2 reps

Last 2 days working on feet placement and setup for deads. Out of the 44 reps last 2 days maybe 5 I was happy with.

 

[Hyde]

I thought you were going to say only 5 you were unhappy with! Sounds like you have no idea what you want/need.

Jump in place. Look where your feet land naturally. That’s a reasonably strong width for you. Now try to bring your feet in a hair. Point your toes just slightly outwards. With bar over tied shoe laces, push your butt back to RDL to bend at the hip. Grab the bar with straight arms. Now bend the knees to wedge the hips forward until legs contact the bar. Hips will have dropped, but not down like for a clean - it’s not a squat, it’s a hinge. Knees should barely be over the bar.

Fill your core with air, flex abs, keep the arms long/straignt/tris extended as you wedge the hips forward as high as possible. Lats should be flexed, shoulders packed down - think about trying to move your elbows toward your back pockets.

Legpress through your heels as you squeeze the glutes to ram the hips through to lockout.

^if any of that sounds foreign to you, examine that step in your setup and decide if it makes sense to you. Once you know what you want, it’s just repetition with modest weights, then eventually bigger ones.

 

[Dustin07]

if that doesn't work, give it the ol' Diesel Weasel

 

[dapack]

I thought you were going to say only 5 you were unhappy with! Sounds like you have no idea what you want/need.

Jump in place. Look where your feet land naturally. That’s a reasonably strong width for you. Now try to bring your feet in a hair. Point your toes just slightly outwards. With bar over tied shoe laces, push your butt back to RDL to bend at the hip. Grab the bar with straight arms. Now bend the knees to wedge the hips forward until legs contact the bar. Hips will have dropped, but not down like for a clean - it’s not a squat, it’s a hinge. Knees should barely be over the bar.

Fill your core with air, flex abs, keep the arms long/straignt/tris extended as you wedge the hips forward as high as possible. Lats should be flexed, shoulders packed down - think about trying to move your elbows toward your back pockets.

Legpress through your heels as you squeeze the glutes to ram the hips through to lockout.

^if any of that sounds foreign to you, examine that step in your setup and decide if it makes sense to you. Once you know what you want, it’s just repetition with modest weights, then eventually bigger ones.

Most I am doing. Hard to explain but there is a sweet spot while I am pulling myself down into position and getting tight. The bar starts to roll a little towards me and just before it touches my shine if I pull at the right time it is effortless compared to other times. I do need to adjust my knees being over the bar and think that is one issue to fix. Shoulders need to be pack down too.

 

[Dustin07]

Most I am doing. Hard to explain but there is a sweet spot while I am pulling myself down into position and getting tight. The bar starts to roll a little towards me and just before it touches my shine if I pull at the right time it is effortless compared to other times. I do need to adjust my knees being over the bar and think that is one issue to fix. Shoulders need to be pack down too.

I feel like I remember a couple years ago when you were working with that coach and he had you do some stuff that sounds really familiar to what you just described. I just remember you saying that there were some tiny little fixes that made it feel night and day different.

 

[Hyde]

Most I am doing. Hard to explain but there is a sweet spot while I am pulling myself down into position and getting tight. The bar starts to roll a little towards me and just before it touches my shine if I pull at the right time it is effortless compared to other times. I do need to adjust my knees being over the bar and think that is one issue to fix. Shoulders need to be pack down too.

Yes, all those things are addressed in what I said above. The bar must be virtually upon the shins (but not touching, we don’t want drag). The knees barely over the bar, the delts just over, the hips fairly high still but wedged close as possible. And packing the shoulders down is really critical to keeping both your upper back from collapsing as well as your lumbar brace.

For someone of your strength, you’re probably going to need at least 315 to really practice and get feedback if you’re in the right place or not.

 

[dapack]

Yes, all those things are addressed in what I said above. The bar must be virtually upon the shins (but not touching, we don’t want drag). The knees barely over the bar, the delts just over, the hips fairly high still but wedged close as possible. And packing the shoulders down is really critical to keeping both your upper back from collapsing as well as your lumbar brace.

For someone of your strength, you’re probably going to need at least 315 to really practice and get feedback if you’re in the right place or not.

Thanks for the pointers. Will give me something to work on next time. Pretty sure knees are over bar by a lot so maybe the few times the pulls feel good is when it is not.

 

[dapack]

November 4th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
7 sets 5 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs, 425lbs

Bench;**Pause
5 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs
1 set 4 reps 260lbs

Squats;**Front w SSB/ Cerberus Sleeves
4 sets 5 reps 155lbs, 175lbs, 185lbs, 205lbs

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

--2a. Seated Rows, 3 sets 13 reps
--2b. Stiff Arm Pull Downs

Lat Pull Downs;
3 sets 13 reps

Leg Curls;
3 sets 13 reps

 

[Hyde]

Thanks for the pointers. Will give me something to work on next time. Pretty sure knees are over bar by a lot so maybe the few times the pulls feel good is when it is not.

That’s what my buddy was doing this weekend; it ends up being too squatty. If you film any set from the side, the position the hips are in when you break the floor is where you want them to start the wedge. So if there’s a big disparity between where you drop to and where it breaks at, raise that initial drop. Which will push the knees less far over the bar.

He needed to bring his stance in half an inch a side, bring the bar closer nearly an inch, and drop hips less. Then it started feeling much better.

 

[MrKleen73]

Learning the wedge and then "falling" back into the wedge to put tension on the bar is what really helped me learn my set up. Actually, I have to credit @Jimbabwe for teaching me how to set up correctly, and my DL's exploded from there. He was a huge part of me beginning the actual strength journey, and did my first meet with me. It was such a blast to have someone go with you and compete.

 

[Dustin07]

deadlifts are sorta a wild one, changing weight on the scale has always made my ROM feel funky. but I've seen great lifters (like pro level money earning) go through coaching sessions from time to time and have tiny fixes made that give them big results.

400lbs, 425lbs

10 reps over 400lbs is

 

[dapack]

That’s what my buddy was doing this weekend; it ends up being too squatty. If you film any set from the side, the position the hips are in when you break the floor is where you want them to start the wedge. So if there’s a big disparity between where you drop to and where it breaks at, raise that initial drop. Which will push the knees less far over the bar.

He needed to bring his stance in half an inch a side, bring the bar closer nearly an inch, and drop hips less. Then it started feeling much better.

That makes sense. Think I am in to much of a squat position to start.

 

[dapack]

November 8th, 2026 (Sunday)

Session #1
Bench;
8 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 240lbs, 250lbs

Bench;**Swiss Bar
5 sets 5 reps 135lbs, 135lbs, 155lbs, 170lbs, 185lbs

Deads;**Conv
4 sets 3 reps 225lbs
4 sets 3 reps 275lbs
4 sets 3 reps 300lbs

Flat Dbl Press;
4 sets 7 reps

Session #2
Flat Dbl Press;
4 sets 13 reps

Incline Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Deads went a lot better today and overall pretty happy with the initial setup and start. Last couple sets were felt pretty heavy but think fatigue set in at that point.

 

[dapack]

November 9th, 2026 (Monday)

Session #1
Squats;**Hatfield/ Cerberus Sleeves
5 sets 5 reps 185lbs, 215lbs, 225lbs, 245lbs, 265lbs
1 set 4 reps 285lbs

Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
10 sets 1 rep 325lbs

OHP's;
4 sets 5 reps 95lbs, 110lbs, 125lbs, 140lbs

Seated Leg Curls;
4 sets 9 reps

Session #2
Leg Press;
5 sets 13 reps

Seated Dbl Press;
4 sets 9 reps

Hack Squats;
4 sets 9 reps

Leg Ext;
3 sets 13 reps

Leg Curls;
4 sets 9 reps

Even though yesterday's deads were light it really wore be down. No energy today so made the best out of what I could. All the deads felt super heavy but was pretty happy with setup.

 

[Hyde]

Yeah, that’s a lot of pulling still for back to back days!

 

[MrKleen73]

That session made me tired looking at it.

 

[akboom87]

Nice sessions and agree a lot of pulls on Sunday then squat and pulls Monday!

 

[Dustin07]

you must be getting some good time spent at the gym with some of these sessions, looks like your volume has been pretty high lately!

 

[akboom87]

Are you back to pulling conventional? I ran across this video on sumo and I felt one of the better setups videos I’ve watched.

 

[dapack]

you must be getting some good time spent at the gym with some of these sessions, looks like your volume has been pretty high lately!

It has been. With less than 5 weeks left trying to just get as much work in as I can with deads. Need to back off some since recovery had not been the best.

 

[dapack]

Are you back to pulling conventional? I ran across this video on sumo and I felt one of the better setups videos I’ve watched.

Doing conv for the next few meets I think. Will be the reverse how it has been lately. Focus on conv and at meet will pull the same. If it is an off day then last attempt will be sumo. With only 10lb diff in both feel if I focus on conv can over take sumo

 

[dapack]

Yeah, that’s a lot of pulling still for back to back days!

Did think the lighter weight would be as bad but it Def wore me out. Not a spring chicken anymore

 

[dapack]

November 12th, 2026 (Thursday)

Session #1
Deads;**Rack Pulls
2 sets 5 reps 275lbs, 315lbs
2 sets 4 reps 350lbs, 375lbs
2 sets 3 reps 400lbs, 425lbs
1 set 2 reps 450lbs, 475lbs
2 sets 1 rep 500lbs, 525lbs

Bench;**Pause
2 sets 5 reps 165lbs, 185lbs
2 sets 4 reps 205lbs, 225lbs
2 sets 3 reps 240lbs, 255lbs
1 set 2 reps 260lbs, 270lbs
2 sets 1 rep 280lbs, 290lbs

Session #2
Flat Dbl Press;
5 sets 13 reps

Leg Press;
5 sets 13 reps

--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 9 reps
--2b. Face Pulls, 13 reps

Still need to sign for the meet but right now undecided if I want to do raw or wraps. Biggest problem is once in the last 12 weeks have I done low bar and right now have no clue what I am capable of doing. Plan next week is to do singles in both deads/ squats around 80 to 85%. Will probably give the wraps a try, been a year since I used them, and will see what happens.

 

[gphagan1]

Nice session….strong pulls.

 

[MrKleen73]

When it comes to that, and my opinion is just that, my opinion. I feel like RAW is the only true test of strength. You know that it was all you, and to me that is where it is at. Of course, I have only done one meet, and am not a true power lifter like you but that is just how I see it, and if I am ever able to compete again it will be in RAW.

 

[dapack]

When it comes to that, and my opinion is just that, my opinion. I feel like RAW is the only true test of strength. You know that it was all you, and to me that is where it is at. Of course, I have only done one meet, and am not a true power lifter like you but that is just how I see it, and if I am ever able to compete again it will be in RAW.

Def agreed with that. That is why I have raw and wraps as different squats. Wraps is a different kind of lift in some ways than raw. I could give someone my heavy wraps and without experience they would not get as much as I do out of them. Raw is a lot less stressful at meets to compared to wraps. Wraps you need to time it just right when you start wrapping and hope if you mess up have time to fix it. Really loving raw in that regards.

 

[Hyde]

Is 525 a PR deadlift for you? Or were these pin pulls? Strong-ass day of training here, sir!

When it comes to that, and my opinion is just that, my opinion. I feel like RAW is the only true test of strength. You know that it was all you, and to me that is where it is at. Of course, I have only done one meet, and am not a true power lifter like you but that is just how I see it, and if I am ever able to compete again it will be in RAW.

I would agree, and I think most powerlifters today do, because there are very few wrapped lifters at any given meet anymore (and very few big cash meets left that are raw w/ wraps). Just like few equipped lifters.

When the raw movement started in the late 2000s, people were just happy to get out of the suits and shirts that had gotten progressively more wild. But many veteran lifters had come up with the support of knee wraps, and wraps kept a skill component of using gear that plenty secretly enjoyed. So in their own words, they weren’t giving up their wraps. Most of those lifters are retired now, and once they allowed the new wild knee sleeves…there basically stopped being a point. The new sleeves help a lot, there’s no learning curve or skill, so they were basically the nail in the coffin. They don’t help as much, but everyone can just get the same 20-30lbs, all the stability/support, and it’s still a level field with no barrier to entry.

I always loved the idea of gear - the added challenge of handling pumped up weights, and that skill could help compete against raw talent. BUT unfortunately untested single-ply competition is simply non-existent in America (you can do it, but nobody does), and I’ve only seen about 2 legitimate depth multiply squats in my entire life. Multiply judging is entirely delusional, so I don’t want to compete against a soft standard that could never be reached with legit depth. Yes I could put the gear on and do it properly, but who wants to compete with stuff that’s 6 inches high? It would have to be for personal goals, not to compete against others.

I could do untested singleply; there are meets around who will judge to the same raw standard, but it just sucks because you’ll never compete against anyone else in your weightclass.

 

[dapack]

Nice session….strong pulls.

Messed up. They were rackpulls

 

[MrKleen73]

Yeah, that is why I didn't poopoo on it. It is a true skill to use the aids and supports well to get more out of them. Once Raw came out, I kind of just stopped looking at any of the geared numbers and lifts unless someone I knew posted them to see.
I definitely noticed that a lot of the big suited squats I had seen lately, I was like uhm, that was not even close to a full ROM squat. I was wondering how they got away with it.