dapack's latest activity
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OK I kept going back and forth to make sure I understood you, I think originally I misunderstood you. with my "max" bench going into the calculator at 295, and that being about 97% of my PR, my... -
Calculator example on today's AMRAP
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That's a really good point and could also be why 531 has historically crushed me when I'm down to that 2nd or third 4 week cycle. I do have a bizarre gas tank. My ten rep is always stupid close...
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Bench 2 x 10 x 95 5 x 105, 135, 165 5 x 175, 205 11 x 225 AMRAP Incline bench 5 x 10 x 135 Weighted dips 3 x 10 x +25lbs 10 x BW Flat DB bench 3 x 10 x 60 Notes Woke up at 190 this...
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Yeah, I can see what you did there, but I don't know that the thing you have been pushing hard enough to keep near your max is going to be the one you want still closest to your max at the...
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Well I said regarding maintaining strength. The right move is to still train some, but very light compared to usual. If you take a complete sabbatical from lifting every 4-8 weeks, you won’t make...
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historically that was how I deloaded, but the past few years have been the second approach (forced deloads due to travel etc) and man they do leave the mental faculties feeling rejuvenated
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That’s not a great way to maintain the skill of strength. Doing an easy 3x5 at 50-60% on the big 3 (or whatever your biggest barbell lifts are) in the deload week will make the next week back go...
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deloads are always a mind game. I haven't taken a legit deload in like 8 years but with my new programming I know they will be programmed in. I'm thinking when my deload weeks arrive, I'll...
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Press Deload Warmup/Mobility Press Work up to 135x1 @7 Assistance Pushups 3x15 DB Row 3x12 RDL 3x10 This is my first true deload and it’s feeling good. I was having just random days that I...
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Easy Conditioning Mobility 22 minute steady pedal.
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Squat Deload Worked up to training max 250x1 @6ish Assistance Dips 3x10 Chin-ups 6x5 Ab wheel 3x10 Getting back to the Leader/Anchor rhythm that I had when I was at my strongest a bit ago...
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Press 5/3/1 and Hard Conditioning Warmup Barx5 85x5 100x5 115x3 130x5 100x5x5 Chin-ups Single Leg RDL SS with my FSL work Burpees and KB Swings X4 rounds
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Bike ride yesterday …. 20 minutes Deadlift 5/3/1 week Warmup/Mobility 135x5 185x5 215x5 245x3 270x6 Assistance Dips Chinup Leg raise
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M5, Wk1, D2/3 Working sets, BB Upright Rows, 3 sets DB laterals, 2 sets BB Shrugs, 2 sets Machine Preacher Curls, 1 set 59:09, 132 cals. Pre: 1 scoop Ignition Switch, 1g Choline Citrate, 2...
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M5, Wk1, D2 Working sets, EZ bar curls, 3 sets Neutral Grip Pull Ups, 2 sets Close Grip Seated Cable Rows, 2 sets EZ bar Skull crushers, 2 sets 56:36, 135 cals. Pre: 1 scoop Total War, 1g...
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My wife mentioned something that a dr recommended to her many years ago, before I knew her, but now that I think about it even though she thought it was testosterone, I think she was rx'd a...
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Yeah for sure, there is a long trough with the pellets. I was just under the impression testosterone was destroyed in the gut from everything I had ever heard. So I did not even know that was an...
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I pin my daily test/Trest blend with a true 31g slinpin. It is so short and small of a needle, it can be stuck in any muscle or area of fat all over my body. To do 20mg test cypionate daily...
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That's basically the point - aside from route of administration - to my understanding. Instead of huge bolus peaks and then a pretty significant potential trough until next injection the daily...
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that American flag ring is awesome!
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Yeah my son text me this morning and said the little guy was still up at midnight because he was so fired up, but when his Mom woke him up for school, this morning, he jumped right up and couldn’t...
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5/14/2026 Thursday Stretches Warmups Deload Overhead Press 5-3-1 65 x 5 80 x 5 95 x 5 HS Iso Decline Machine 90 x 8 140 x 8, 8 Skull Crushers 70 x 8, 8, 8 Low Cable Row 100 x 8, 8, 8 Hammer...
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Kinda wild you guys mention the emotional side. I remember first time I squatted 300lbs again after my back injury, it took like 2 years of rebuilding. I had to go take a walk in the parking lot...
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Thanks….That really is a good idea to do a few minutes of stationary bike before my stretches and warmups. Ha, I actually do body weight squats as part of my leg day warmups. And yeah being able...
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And congratulations on getting back to a big movement; it’s a huge emotional win & reward for your patient rehab work.
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That logic checks out with me! Just get them good and warm before that forced stretch. Maybe some stationary cycling then BW squats to tolerance or what have you.
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5/13/2026 Wednesday Stretches Warmups Leg Press Platform x 8 90 x 8 180 x 8, 8 Leg Extensions 3 x 10 Leg Curls 3 x 10 Standing Calf Raises 3 x 10 Felt really good to finally be able to...
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makes sense, I think I had the fortunate circumstance to learn front squats when I was a bit smaller and learning oly from scratch, ironically I've tried the cross arm a number of times over the...
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BP looking good. Pulse is up some as expected on Trest, but since mine is always lower it’s no issue.
