dapack's latest activity
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Yep, that’s exactly what I do. I plan ahead and see what my weights are ahead time, and then I think of how many I can get. But I’ll usually try to hit a rep count with 2-3 RIR just to spare my... -
I found my old Wendler PDF for 531. its like 97 pages if anyone wants to see it, I'm just not sure how to share it. But I wanted to brush up on some of his philosophy, especially the AMRAP set to...
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6/1/2026 Monday Stretches Warmups Rotator Cuff McLeod Flys Bench 5-3-1 190 x 5 215 x 3 240 x 3 (2 RIR) Spoto Bench 230 x 5, 5 HS Incline Bench Machine 210 x 10, 10, 10 CG Bench 185 x 10, 10...
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dapack replied to the thread Slicin' and Dicin'.Strong ohp. Congrats on pr!!!!
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Living the good life 😂 Funny thing is, this is pretty repeatable and manageable for maintenance in reality. for years thats really what I did. very clean Sunday night through Friday, allowing...
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haha yeah pretty much. My last batch of chickens I plucked rather than skinned and I think these two we ran on the komodo joe grill beer can style are by far the best tasting yet. its basically my...
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80% self-raised chickens; 20% iced Honey Buns 🍯
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You know what, that’s gonna be my new diet. Rotisserie chicken and a couple protein shakes every day, but on the weekends I add a bunch of pastries on top 😂
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haha yeah its been a lot of the little stuff slipping in. Had my first golf game of the year with the guys Friday, I had a beer. just one, but a big IPA so there's a bunch of bloat and wasted...
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Warmup Bike 10 min Deadlifts 5 x 155, 190 3 x 230 5 x 285 3 x 325 7 x 365 BBB + green band - not quite emotm 5 x 10 x 190 (Spicy! [emoji91]) Ez bar curls 3 x 10 x 60 Pullups 1 set to...
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Congrats on the PR…. I’m like you on the early stages of 5/3/1 feeling light, but then I remind myself it’s designed to progress not only to build muscle strength, but joints and connective tissue...
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Today is ironically I think my past day of this cycle before programmed deload, a word I haven't had to use in a while yet I'm sorta looking forward to it! Lol
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Warmup Incline LISS - 10 min DB laterals, forward raises, Arnold's OHP 10 x bar 5 x 65, 85 3 x 100 5 x 125 3 x 140 (crazy easy) 6 x 160 BBB - EMOTM 5 x 10 x 95 DB laterals 3 x 10 x 30 DB...
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dapack reacted to GreenMachineX's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with
Like.
Motivation for me to kick in back into gear. 🫡 Edit: the measurements were waist around navel and chest/lats because we’re in such a similar spot. -
dapack reacted to Dustin07's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
I feel like you and I are in a similar spot with balance/life/gym. As long as my "top end" on the scale continues to trend downwards, I figure keep things in control with the right habits/balance...
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dapack replied to the thread DaPack..Fighting Age One Day at a Time.June 1st, 2026 (Monday) Squats;**Cerberus Sleeves 4 sets 5 reps 225lbs, 250lbs, 225lbs, 300lbs 1 set 5+1 rep 325lbs OHP's; 4 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs 1 set 5+3 reps 140lbs...
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dapack replied to the thread DaPack..Fighting Age One Day at a Time.Pretty excited about this one. Think I am sitting in a good position right now.
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Great session, looks like the meet is set so time to buckle in for the next 12 weeks 💪🏻💪🏻
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Hot take: people pay more attention to the heavier weightclasses anyway 😝
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dapack replied to the thread DaPack..Fighting Age One Day at a Time.May 31st, 2026 (Sunday) Bench;**Pause 4 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs Bench; 1 set 1 reps 260lbs 1 set 5+4 reps 260lbs CGBP; 4 sets 5 reps 135lbs, 155lbs, 185lbs, 220lbs...
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dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
Yeah, not sure what exactly causes it, but I could do without it! ;) Yeah, I had to let it cool down yesterday, moved my appointment to this afternoon and going to tell them we need to back off...
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dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
Thanks, yeah that is what I am hoping for. I am doing all of the right things, so hopefully just a blip, and we move forward. If not, we step back a little and start from where we land.
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dapack reacted to MrKleen73's post in the thread KLEEN LIVING - A log about Life, Training, and Nutrition. with Like.
Oh yeah, luckily I have more than enough dumbbells. Yeah the plates are going to be effectively heavier, they put the weight farther from the fulcrum so it will take more effort to complete the...
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Yeah, I think most commercial chicken says it has about 20-25% saline injection which is definitely going to lower the nutrient density.
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probably true 😂 Oh for sure, but I really want him to earn that milestone too. in some ways lifting is coming way too easily for him, he has size on me, and youth/testosterone, but I want him...
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Nice work…. BBB is probably my favorite with 5/3/1 as well. Of course I love to customize for my needs, but for me it seems to have the right balance between hypertrophy and recovery. That’s very...
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Warmup Bike - 10 min Leg ext 1 x 20 Leg curls 1 x 20 Adductor 1 x 20 Abductor 1 x 20 Star trac leg press 1 x 20 Squats 5 x 115, 140 3 x 170 5 x 215 3 x 240 7 x 270 BBB 3 X 10 X 140...
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Excellent….nice job.💪😎👍
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You can see in the reflection a little bit of the knee coming in, but generally a pretty decent squat, especially depth, for a young kid hitting a PR.
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Seems about right, and things he can definitely chase - worst case, he gets stronger!