dapack's latest activity
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205lbs this morning lol. -
but more importantly, wife made ratatouille from the garden last night and steak 🤤🤤
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Yeah I agree with all that. Between Jim's first book and the 531 Forever book Hyde sent me, I go back and forth with understanding some of Jim's thoughts. For instance as he gets into the "7th...
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This was my thinking as well, what Hyde said. I would just start cycle 6 as prescribed, because you haven’t hit any road blocks. I understand what you were saying when you were trying to adjust...
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I’m confused. In 5/3/1 you add 5lbs to your TMs for upper every successful cycle and 10 to lower. It has absolutely nothing to do with calculated 1RMs or rep maxes. Just 5/10lb progressions per...
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Incline LISS 20 min Bench 15 x bar 5 x 135 3 x 185, 215 1 x 245 1 x 275 paused 2 count Notes Upside to this approach is everything was taken with extreme confidence and I was really looking...
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That makes more sense now. Agree on the last block 410 300 335 180 Then from there if you have to cut back bench and OHP then ramp back up. Definitely making huge progress man!
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so this would be more like week 20-24 (I just finished week 3 of cycle 5, each cycle is 4 weeks... 3 training + 1 deload). if I go on into cycle 6 (month 6) and am unable to hit my...
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Or maybe I just give Cycle 6 the ol' college try and wait to see if I make it or not. then adjust if I hit a brickwall.
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Yeah that seems way too big of jumps for week 6. AI projects seem to low. What is the recommendation on 5/3/1 when you are close to absolute max?
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My Cycle 1 1RM numbers were Dead 425 Bench 295 Squat 315 OHP 185 those were legit numbers not guess or calculators. As I get into week 6 it projects: Dead 480 Bench 350 (LOL) Squat 394 (not yet)...
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long story short I was thinking a nice clean 275lb bench comp style for a single made a lot more sense than going for a TM single since that would technically be a PR and seems like way...
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@Hyde I thought you had suggestions on taking a heavy single during deload rather than just going through the standard Wendler RX but I can't figure out who's thread we had that discussion in...
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9/18/2026 Friday Stretches Warmups Overhead Press 5-3-1 125 x 3 140 x 3 160 x 6 (2 RIR) Side Laterals 30s x 10, 10, 10 Incline DB Press with pause 70s x 10, 10, 10 V Bar Push Downs 3 x 10...
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I often forget what a treat it is to cook a great meal for yourself and your loved ones. Don't get me wrong, I can throw things together and make them taste great, most of my convenience dishes...
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I know it really is surprising how many people don’t cook, and like you said Hyde they are forced to get takeout or go to a restaurant…more expensive and usually not healthy. My middle son’s wife...
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I briefly rented this awesome loft in Tacoma (bachelor pad, it did the job) from an older well-to-do couple in 2016 and first thing I scoped out was the kitchen etc. He goes "you cook?" I said...
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pull-ups are sorta a funny one around here. I feel like its that after thought movement that we all intend to throw in but often times gets forgotten. Nothing wrong with a couple sets of 10+ for a...
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Learning to cook and feed yourself is such a valuable skill; it will save your grandson a lot of money & health and be a blessing to his family the rest of his life. I can’t believe the number of...
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9/17/2026 Thursday Stretches Warmups HS Iso Lateral High Row 270 x 8 330 x 8, 8, 8, 8 HS Iso Lateral Mid Row 230 x 8, 8, 8, 8 Pull-Ups 12, 10 Machine Preacher Curl 4 x 10 Standing DB Curl...
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Yeah he’s doing good…..he’s already been making breakfast like omlets, bacon, biscuits etc., and simple meals at dinner, but now he’s starting to get interested in how to cook and season meat...
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Nice the boy is a good cook, and congrats on that new PR!!!!
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I’m not sure what you’re asking. Adding 2-5% load to the bar weekly seems to be pretty safe for connective tissue that hasn’t experienced that load in a long time (or ever). This isn’t to say you...
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yes sir, that answers the question perfectly. I see people often throw out percentages of how much is safe to increase but they don't usually highlight specific time periods. Like Gary up there...
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Over what period of time? Layne likes to have funny battles on X and this one cracked me up. at 10% I should be squatting more than you by new years 😂 😂 I popped that 5% rule into excel...
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PR city up in here!
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That’s a great point….there really isn’t any reason to go over 275, and I definitely don’t want to go too far with the shoulder, so 275 it is then.😎👍
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Glad it was an awesome workout! From a science angle, adding about 5% load to the bar from a recent heaviest exposure is all they can say is generally safe from a connective tissue adaptation...
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9/16/2026 Wednesday Stretches Warmups Rotator Cuff McLeod Flys Bench 5-3-1 195 x 3 220 x 3 250 x 5(1- 2RIR) Spoto Bench 235 x 6, 6 HS Iso Horizontal Bench Machine 208 x 10, 10, 10, 10 CG Bench...
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well my best so far is still only 200 the past couple cycles, I know on the one hand in theory I hit that after working sets as a joker so I could blame fatigue for not going higher but on the...
