dapack's latest activity
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Cycle 4 Week 4 Deload Cardio LISS - 20 min Squats 10 x 150 2 x 5 x 185 2 x 5 x 215 Sauna 15 minutes Pool cool down (Few laps) Notes Running a 20:4 to cheat a slight deficit this week... -
Friday I fit in a late afternoon golf game, then my wife found more "free" rocks lol. about 1/2 man to 1 man sized so I loaded up somewhere around 1000lbs+ (I load until the truck is just starting...
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Cycle 4 was my hardest mentally to keep showing up and chasing those numbers, I've never survived 531 past 3 cycles before, but now as I enter my deload, I'm getting pretty optimistic about...
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Yeah you’ve been killing it man…. I wouldn’t worry too much about missing that one Deadlift day, because your pulls are still progressing. I would just stay on schedule…if you weren’t progressing...
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dapack replied to the thread GP’s Old Man With A Plan Log.Happy birthday 🎂
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Happy birthday man! And pretty cool to share a birthday and then the next day the other son!
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Happy birthday GP! Also that is cool about your two sons having similar birthdays, just one big ol celebration! Glad your ART guy is doing positive things for the shoulder. I really need to look...
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Well gentlemen I turned 62 today. Today was mine and my middle son’s birthday. My oldest son’s birthday is tomorrow, and we’re going to have a cookout and celebrate Saturday. So I turned 62 today...
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All good stuff…. I would much rather start lighter and slowly progress to hit my goals than to let ego push me into starting heavy, thinking it’s more impressive, but a much higher risk of injury...
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It is to me at least. I mean the triple with 452 this morning was fast & easy because I am all gassed up on gear & using the super-stiff knee sleeves, but aside from 6-8 weeks out of a contest...
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I actually think this is something I experience when I travel and find a gym I'm not used to. Particularly this time around, since everything was in kgs I probably went more conservative - but...
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That makes a lot of sense. for fun, I just applied the same thing at 265/.95 = 278TM. so 278/.90 puts me at 309. I had went the default method. I think I started with a 295 true max (vs 305 PR)...
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Jim has even said the lighter you can set your TM, the better, especially for more advanced or experienced lifters. He has seen tremendous success running TMs on squat as low as 75% of competition...
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Awesome work, and yes people don’t understand that aspect of 5/3/1 (or training in general). They think if they run higher weights in training that will make them stronger faster, instead of...
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does it seem like the shoulder is more bothered by the overhead work than the bench work? really glad to see you throwing down spottos, I do think I need to either incorporate those or pause work...
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8/17/2026 Monday Stretches Warmups Rotator Cuff McLeod Flys Bench 5-3-1 190 x 3 215 x 3 245 x 5(2 RIR) Spoto Bench 235 x 5, 5 HS Iso Horizontal Bench Machine 208 x 10, 10, 10, 10 CG Bench 185...
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I kept going back and forth forever because I felt stronger wider, but the past couple cycles I've really kept it narrower. for me and my bodys width, that puts me really close the inside of the...
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No I don’t have a close grip…it’s a little wider than my shoulders, with forearms straight. It’s really been fine though 4 cycles of 5/3/1, and then I had that issue on the HS Shoulder Press, and...
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probably smart, plus you got the prescribed heavy work done. how narrow is your grip? I was always taught a bit narrower like this one I circled but it can be a mind game going back and forth...
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8/14/2026 Friday Stretches Warmups Overhead Press 5-3-1 115 x 5 135 x 5 155 x 6 (2-3 RIR) left shoulder started catching on this set. Side Laterals 30s x 10, 10, 10 HS Incline Press 210 x 10...
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Sounds like a great time!
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For sure. Whole trip was actually really great. Vegas is pretty neat in that there's so many things to do, gamble (which I didn't bother with), shows (which I did), great food (definitely did...
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dapack replied to the thread Segansational's Motivation Log.So true. Had meets were deads we 50lbs less than last heavy. Just never know about day of the meet
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Right, that is the goal - I was talking about goal successful attempts at the meet. It doesn’t matter what you talk about, only what you can actually pull off on the day. There’s so many variables...
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I do like the main goal of just showing up though. I mean in theory, I have no horse in this race, but seeing him register (@Segansational you DID register, right? ) and show up seems like a big W!
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Just looked up that equipment. Nice stuff, it’s going to make you wish you had it all the time
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9 mins, 15 sec on the treadmill walking warm up. Condensed McGill warm up routine. Newtech Gym! All sets started with no weight x 12 warm up to get used to machine path. All weights listed...
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I don’t think you’re in a place to set goals. You don’t know how you will progress. Hard numbers are just pointless wishes at this point - you won’t need to think about it until at least a month out.
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Yep got it, I think that seems really reasonable and obtainable for sure. Always to if things are really clicking in training and numbers go up you can always adjust. Exciting stuff man!
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Yep, low target totals over all, but right now the goal is just to get to the meet injury free and compete - after not having done deads in a while. Conservatively puts me in a low 600s range...
