dapack's latest activity
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Throw a 45lb plate under your feet, just something small, no more than 1”. Keeps the pull fairly identical hip position but will definitely pay out. Deficits are ideal for volume work; that’s how... -
I have still not fully wrapped my head around it tbh. like I mentioned a BBB 5 x 10 at 200lbs on deads seems like nothing, so I might make them deficits. its not like a killer 60 minute session...
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yeah I was thinking about that today. 5 x 10 x 200lb deadlifts in a BBB EMOTM = 10,000 extra lbs moved in around 5-6 mintues. On OHP 5 x 10 x say 115 = 5,750 extra lbs thrown overhead in 5-6...
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Nice, you have got to love when you thicken up enough to make a shirt look short.
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Well BBB does a LOT - all volume is not equal, and compound work counts for a lot more than isolations. You can’t compare squat volume to reverse hyper work, try as some people might to believe...
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This is just interesting to me. it comes back to that discussion of volume vs weight for hypertrophy vs strength. clearly my volume has been down, but my weights up and I'm getting good...
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yeah this app has some interesting graphs, one I was looking at this morning is tonnage moved per session, and as my tonnage moved has decreased (mostly due to lack of time to hit bbb/accessories)...
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Wildcard; just working up singles some when you feel extra good once in a while. You don’t do it often or most weeks, and don’t let it get in the way of your accessories that are responsible for...
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I will tell you my hands are shredded lol. these new barbells are awesome 😂 😂
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He doesn't mention it in the original 531 book I have so I pulled up the canned google response for you. Basically I don't take Jokers unless I smash my working AMRAP and feel good enough to reach...
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What is a joker set?
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A Priest, A Rabbi, and a Joker walk into a bar.... Oh wait, that's a joke set up.
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Power cleans 5 x 95, 135 Deads 5 x 165, 205 3 x 240 3 x 280, 320 10 x 360 Joker 1 x 405 Belt squat 10 x +90, +180 Notes Solid lunch sesh. We finished with the belt squats basically to...
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sometimes carrying a few extra lbs of flab just doesn't matter when everything else looks awesome in the right shirt lol. My wife said the same thing like a week ago. I've only put on a few lbs...
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I was getting undressed to hit the shower yesterday and one of the dudes was hanging out a little too long but I knew him and I was asking where he's going next week when they shut down the place...
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3 wheels is looking like a potential 2026 milestone!!! In a perfect world I'd love for my next PR (anything over 305) to be a joker rep. I'll just maintain current training until it either burns...
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I'll be in the Greenville/Greer area weds/thurs then Friday I might head up to NC past Charlotte, or west to Maggie Valley... haven't decided yet. I have a little free time before I fly back.
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Putting in great work, as usual, and steadily progressing. Glad the knee continues to get better, and hope you have a safe trip.👍
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Where in SC are you headed?
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thats good logic. I've just grown into such a sissy when it comes to air travel. I'm looking at about 10hr day since there are no direct flights from SEA to SC. PNW is beautiful but we are so far...
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Truly I’ve found it’s best to just bite the pillow and do a lower body right before I leave for trips. Because traveling always makes the next session harder for me due to mobility & fatigue...
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if you do this for the rest of the week you should break like a 593lb bench by NYE lol dude I'm already thinking about how I am going to rotate squats and press next week so I can TRY to get one...
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7/14/26 BW 230.8 5 min Assault Bike Scap Pushups Cat Camel Bird Dogs Band Warmup Bench, Texas Powerbar 45,155x5 221,265x3 303 4x2, 1x7 1-Board Press 281 2x6 V-Bar Cable Tri Pressdown 90 2x25...
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Yeah, bro. Good to see the knee's cooperating. Strong numbers
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Awesome to hear you're progressing so well!
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🔥 🔥 🔥 🔥
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Hey that 230 by 10 is pretty great! aren't we pretty close to PR territory there? I can't remember where you had maxed your 10 rep sets at... She sounds pretty great, I'm sorry that she has had...
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7/14/2026 Tuesday Stretches Warmups Rotator Cuff McLeod Flys Bench 5-3-1 175 x 5 205 x 5 230 x 10( 2 RIR) Spoto Bench 230 x 5, 5 HS Incline Bench Machine 210 x 10, 10, 10 CG Bench 185 x 10 205...
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So good to hear she is improving, and off the morphine. Hopefully the good news keeps on coming.
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she sounds like my wife. these broads are tough as nails. they sent my wife home with a 10 day supply of oxy that last surgery and the night I got her home she was already off it and back to the...
