DaPack..Fighting Age One Day at a Time

February 16th, 2025 (Monday)

Average Weekly Weight: 201.5lbs

Session #1

Squats;**Cerberus Sleeves
7 sets 3 reps 170lbs, 185lbs, 205lbs, 225lbs, 250lbs, 275lbs, 295lbs
1 set 3+4 reps 315lbs

OHP's;
4 sets 3 reps 95lbs, 110lbs, 125lbs, 135lbs
1 set 3+4 reps 145lbs

Deads;**Devotions
4 sets 3 reps 185lbs, 205lbs, 225lbs, 275lbs

Session #2
Leg Press;
5 sets 13 reps

Hack Squats;
4 sets 11 reps
 
How many days are you routinely training per week currently - 3 or 4 seems like? It’s an impressive frequency given the full body nature of it all.
 
dapack said:
February 11th, 2026 (Wednesday)

Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
3 sets 1 rep 405lbs, 435lbs, 475lbs

Rack Pulls;**Peg 3
5 sets 4 reps 275lbs, 315lbs, 365lbs, 405lbs, 455lbs

Bench;**Pause
4 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs

Bench;
2 sets 3 reps 225lbs, 245lbs
1 set 1 rep 265lbs
1 set 3 reps 280lbs

GM's;
4 sets 5 reps 135lbs, 185lbs, 225lbs, 250lbs

Don't want to say had 500lbs since only pulled that twice but definitely had more left to give. Best dead since my meet in April last year at 501.5lbs. If I can have the same type of day in 8 weeks and with rest and tons of carbs might have another chance at 500lbs.
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Oh hell yes!!!! Love to see this Pack.
 
Hyde said:
How many days are you routinely training per week currently - 3 or 4 seems like? It’s an impressive frequency given the full body nature of it all.
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x3 right now. Would like to get another day in for a light press day and maybe quads but been to busy. You until you mentioned it I guess twice a week would be full body. Never thought of it that way since usually there is some light accessory work I am doing.
 
February 18th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
4 sets 3 reps 275lbs, 315lbs, 365lbs, 405lbs
1 set 3+7 reps 440lbs

Bench;
5 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs
2 sets 1 rep 260lbs, 275lbs
1 set 2 reps 285lbs

GM's;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 250lbs

Session #2
Leg Press;
5 sets 7 reps

--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls
 
dapack said:
Not long at all. Usually when I do splits the 1st is an hour and 2nd 30 mins. Or 1.5.hours if I do all at once
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That's sorta how I'm liking splitting it up if I can. first is probably 40 minutes for me though, then hammer the accessories and cardio in about another hour later.
 
Segansational said:
How often are you splitting it up?
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Just depends on the wife. One reason for the splits is I can do the heavy stuff early and later on we go back to do some of the lighter work. Right now usually x2, on squats day and then deads. She is not much into the chest/ tris
 
Dustin07 said:
That's sorta how I'm liking splitting it up if I can. first is probably 40 minutes for me though, then hammer the accessories and cardio in about another hour late
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Helps a lot on deads/ squats day. After the heavies in the past I was just going through the motions. At least this way can recovery/ regroup and put more effort into the lighter work.
 
dapack said:
Just depends on the wife. One reason for the splits is I can do the heavy stuff early and later on we go back to do some of the lighter work. Right now usually x2, on squats day and then deads. She is not much into the chest/ tris
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dapack said:
Helps a lot on deads/ squats day. After the heavies in the past I was just going through the motions. At least this way can recovery/ regroup and put more effort into the lighter work.
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my wife is the same way. she does like to work arms a bit but after her cancer and surgeries the chest work is less interesting to her, but like any woman she seems to have no issue getting leg day in lol.
 
February 22nd, 2026 (Sunday)

Average Weekly Weight: 199.5lbs

Bench;**Pause
5 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs

Bench;
2 sets 1 rep 260lbs, 275lbs
1 set 3 reps 285lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
February 23rd, 2026 (Monday)

Session #1

Squats;
5 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs

A7's Sleeves
3 sets 3 reps 300lbs, 325lbs, 350lbs

OHP's;
4 sets 3 reps 95lbs, 110lbs, 125lbs, 135lbs
1 set 3+3 reps 150lbs

Deads;**Devotions
4 sets 3 reps 185lbs, 225lbs, 255lbs, 290lbs

Session #2
Leg Press;
5 sets 13 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
4 sets 13 reps
 
February 25th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
5 sets 3 reps 275lbs, 315lbs, 365lbs, 405lbs, 440lbs
1 set 3+3 reps 465lbs

Bench;**Pause
6 sets 3 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs

GM's;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 255lbs

Session #2
Leg Press;
5 sets 7 reps

--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls
 
March 1st, 2026 (Sunday)

Average Weekly Weight: 197.5lbs

Session #1
Squats;**Cerberus Sleeves
5 sets 2 reps 225lbs, 250lbs, 275lbs, 300lbs
1 set 2+4 sets 330lbs

OHP's;
4 sets 2 rep 95lbs, 115lbs, 135lbs, 145lbs
1 set 2+3 reps 160lbs

Deads;**Devotions
3 sets 3 reps 245lbs, 275lbs, 300lbs

Session #2
Leg Press;
5 sets 13 reps

Hack Squats;
4 sets 9 reps
 
March 2nd, 2026 (Monday)

Bench;
9 sets 2 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 275lbs, 290lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 205lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
dapack said:
March 2nd, 2026 (Monday)

Bench;
9 sets 2 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 275lbs, 290lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 205lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
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Solid bench work 💪🏻
 
March 4th, 2026 (Wednesday)

Session #1
Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
5 sets 1 rep 315lbs, 365lbs, 405lbs, 440lbs, 480lbs

Rack Pulls;**Peg 3
6 sets 2 reps 275lbs, 315lbs, 365lbs, 405lbs, 455lbs, 505lbs**Rep PR

Bench;**Pause
8 sets 2 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 275lbs

GM's;
3 sets 5 reps 155lbs, 185lbs, 225lbs

Session #2
Leg Press;
5 sets 7 reps

--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls

3.5 and 5.5 weeks out and both deads/ bench are coming together pretty good. Squats are just in it for the ride but would like to get close to 400lbs if possible. Goal is 500.5+ dead and 297+ bench and feel just need a good lifting day to hit both. Had meets were deads were off almost 10% from last heavy so things can go bad pretty quick.
 
what weight class are you thinking of for these meets?
I'm always impressed by how you maintain pretty high deads even if the bench fluctuates on you. My recovery from deads is a lot harsher than bench.
 
Dustin07 said:
what weight class are you thinking of for these meets?
I'm always impressed by how you maintain pretty high deads even if the bench fluctuates on you. My recovery from deads is a lot harsher than bench.
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1st meet will.be 198 and 2nd could be 220. 2nd meet will depend on how much I carb up for the 1st and weight gained.
 
Dustin07 said:
I don't remember you competing in the 220 before? that seems like it would be pretty beneficial on a strength basis!!
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Been a very long time since that happened. 3/15/2014 is the last meet I did at that weight. Not happy with my bodyfat but seems like should fall into place.
 
March 8th, 2026 (Sunday)

Average Weekly Weight: 198lbs

Bench;**Pause
6 sets 2 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Bench;
3 sets 1 rep 260lbs, 275lbs, 290lbs
1 set 2 reps 300lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 210lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
3 sets 13 reps

Bench is starting to come together finally. Have 4 more bench days until the 1st meet so things are looking up.
 
March 9th, 2026 (Monday)

Squats;
4 sets 2 reps 225lbs, 250lbs, 275lbs, 295lbs

A7s Sleeves
2 sets 2 reps 315lbs, 340lbs
1 set 2+2 reps 365lbs

OHP's;
4 sets 2 reps 95lbs, 115lbs, 135lbs, 155lbs
1 set 2+2 reps 170lbs

Deads;**Devotions
3 sets 3 reps 245lbs, 275lbs, 315lbs

Had nothing left in the tank after this session so called it a day. This is week 12 of doing %s with + reps again and seems like things are coming together. Wanted this prep to keep squat reps higher than usually and so far so good.
 
Seems like the Devotions have been working out well for you? Deadlift has been climbing.

I have been hammering RDLs the last 2-3 months to great effect, but now that my comp is through seems like Devotions would be an ideal way to peel some weight off the bar but achieve a similar stimulus.
 
Hyde said:
Seems like the Devotions have been working out well for you? Deadlift has been climbing.

I have been hammering RDLs the last 2-3 months to great effect, but now that my comp is through seems like Devotions would be an ideal way to peel some weight off the bar but achieve a similar stimulus.
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They have been extremely helpful I feel. Gives me another day I can do deads but keep the load lighter. Also they seem to help me breaking the floor which i would not have thought. In the past deficits have been my focus and haven't done those in ages.
 
March 11th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
1 set 5 reps 275lbs
1 set 4 reps 315lbs
1 set 3 reps 365lbs
1 set 2 reps 405lbs
3 sets 1 rep 455lbs, 505lbs, 560lbs**PR, +10lbs

GM's;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 255lbs

Bench;**Pause
6 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 265lbs

Session #2
Leg Press;
5 sets 7 reps

--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Face Pulls

--2a. Seated Rows; 3 sets 13 reps
--2b. Stiff Arm Pull Downs

Last heavy rack pulls until after the meet and happy to finish on a high note.
 
dapack said:
March 11th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
1 set 5 reps 275lbs
1 set 4 reps 315lbs
1 set 3 reps 365lbs
1 set 2 reps 405lbs
3 sets 1 rep 455lbs, 505lbs, 560lbs**PR, +10lbs

GM's;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 255lbs

Bench;**Pause
6 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 265lbs

Session #2
Leg Press;
5 sets 7 reps

--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Face Pulls

--2a. Seated Rows; 3 sets 13 reps
--2b. Stiff Arm Pull Downs

Last heavy rack pulls until after the meet and happy to finish on a high note.
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Nice PR!!! Strength is climbing
 
I really like the training you are doing here. Allows you to touch heavy weights very frequently, but not tons of volume at those weights per session, allowing you recover quickly enough to go again sooner. I found I responded very well to a top set kind of strength training. Allowed me to manage my volume while keeping peak strength.
 
MrKleen73 said:
I really like the training you are doing here. Allows you to touch heavy weights very frequently, but not tons of volume at those weights per session, allowing you recover quickly enough to go again sooner. I found I responded very well to a top set kind of strength training. Allowed me to manage my volume while keeping peak strength.
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That was the plan moving forward. We are not getting any younger and seems take me longer to recover ME days than in the past.
 
March 15th, 2025 (Sunday)

Average Weekly Weight: 197lbs

Bench;**Pause
5 sets 3 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs
1 set 3 reps 245lbs
1 set 2 reps 260lbs
4 sets 1 rep 275lbs, 290lbs, 300lbs, 315lbs**Been since June last year for 3 plates

CGBP;
4 sets 5 reps 135lbs, 165lbs, 185lbs, 215lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

2 and 4 weeks out and things are coming together pretty good. With everything going on last year my bench was down to 255lbs end of Sept. Just hoping squats fall in place and can get 400ish in the 2nd meet.
 
March 16th, 2026 (Monday)

Session #1
Squats;
1 set 5 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 1 rep 275lbs

A7's
3 sets 1 rep 300lbs, 325lbs, 355lbs
1 set 2 reps 375lbs

OHP's;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
2 sets 1 rep 155lbs, 170lbs

Session #2
Leg Press;
5 sets 13 reps

Hack Squats;
3 sets 13 reps

Leg Ext;
4 sets 13 reps

Wasn't the best lifting day overall but at least got what I wanted for squats. Last heavy squats before the meet and goal the 1st meet is 374lbs so unless a bad day should be able to get that.
 
I am with Hyde here, if you can double it today it should almost be a given it is going down for the meet as long as nothing unexpected happens.
 
Hyde said:
Yeah if you can double it today should be all set for the comp I’d think!
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MrKleen73 said:
I am with Hyde here, if you can double it today it should almost be a given it is going down for the meet as long as nothing unexpected happens.
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Last 4 meets failed to reach my last heavy and 3 of 4 have been around 10lbs less. Squats don't treat me well at meets. Trying something new by keeping reps higher so hoping that helps. Hoping just for 374 this meet and 2 weeks later 401.5.
 
dapack said:
Last 4 meets failed to reach my last heavy and 3 of 4 have been around 10lbs less. Squats don't treat me well at meets. Trying something new by keeping reps higher so hoping that helps. Hoping just for 374 this meet and 2 weeks later 401.5.
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You usually cut weight. Both how you cut (which sounds pretty standard) and especially how you do or don’t rehydrate can really make or break performance. Generally speaking, if you cut within 7% of your bodyweight, if you get all of your weight back by the time you wake the next day, you will be properly hydrated/hyper-hydrated even.

If you are even 2lbs shy, that’s a ton of fluid down and you can expect diminished performance.

Some other considerations are nerves/adrenaline. Most people have a lot before squat - for myself, I tend to use less caffeine pre-squat to help smooth things out. Or add some L-theanine, something more tame like Focus XT.

If the rest of the meet you are strong, it’s probably not how you peak. That’s more of a systemic thing.

Just some ideas.

Also, I ALWAYS take an oral morning of the meet. If you are an untested lifter, this is just good insurance.
 
Hyde said:
You usually cut weight. Both how you cut (which sounds pretty standard) and especially how you do or don’t rehydrate can really make or break performance. Generally speaking, if you cut within 7% of your bodyweight, if you get all of your weight back by the time you wake the next day, you will be properly hydrated/hyper-hydrated even.

If you are even 2lbs shy, that’s a ton of fluid down and you can expect diminished performance.

Some other considerations are nerves/adrenaline. Most people have a lot before squat - for myself, I tend to use less caffeine pre-squat to help smooth things out. Or add some L-theanine, something more tame like Focus XT.

If the rest of the meet you are strong, it’s probably not how you peak. That’s more of a systemic thing.

Just some ideas.

Also, I ALWAYS take an oral morning of the meet. If you are an untested lifter, this is just good insurance.
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Agree with a lot. One meet, think last February, was horrible across the board. Might try like you mentioned less caffeine before squats and try to be more relaxed. Thinking pushing last true heavy to 13 days out will help too.
 
March 18th, 2026 (Wednesday)

Session #1
Deads;
3 sets 3 reps 225lbs, 275lbs, 315lbs
5 sets 1 rep 365lbs, 405lbs, 440lbs, 475lbs, 495lbs

Bench;**Pause
5 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs

Bench;**Comp
3 sets 1 rep 265lbs, 280lbs, 295lbs

Session #2
Leg Press;
5 sets 7 reps

--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls

495 was hard but was never in doubt, so most likely would have gotten 505 for PR. Goal the first meet is 484 and unless I feel 506 is possible will not go over that number and save it for the next meet. Bench is the one lift were I feel can go all out and recover in time for the next meet. I do not want less than 291.5 so that is my soft goal going in the meet but definitely feel 302.5 is there. No matter what happens over the next couple of meets this prep has been successful across the board. Will have 10 weeks after the 2nd meet before the next and going to run this program again for that meet.
 
Agreed on bench; total opposite of deadlift. If you want to be able to bench heavy at the meet, you need to bench heavy pretty close. It really is very specific, and you shouldn’t expect to do a ton more at the comp vs training. Heavy pulls on the other hand, you want further out, and you can definitely expect heightened potential at the comp when you set it up right. Your numbers sound very realistic.
 
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