DaPack..Fighting Age One Day at a Time

March 22nd, 2026 (Sunday)

Average Weekly Weight: 195lbs

Bench;**Pause
6 sets 3 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Bench;
2 sets 1 rep 260lbs, 275lbs
1 set 5 reps 275lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 225lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps
 
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March 23rd, 2026 (Monday)

Session #1
Squats;**SBD Sleeves
3 sets 3 reps 185lbs, 205lbs, 225lbs
2 sets 2 reps 250lbs, 275lbs
2 sets 1 rep 300lbs, 325lbs

OHP's;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
2 sets 1 rep 155lbs, 175lbs

Deads;
3 sets 3 reps 225lbs, 225lbs, 275lbs

Session #2
Leg Press;
5 sets 13 reps

Leg Ext;
3 sets 13 reps

Hack Squats;
3 sets 13 reps

Got my openers and 2nd attempts sort of set and will be opening up the heaviest I ever have for deads, 445.5lbs. Hoping will have a great lifting day and can take a shot at 506lbs.
 
dapack said:
Got my openers and 2nd attempts sort of set and will be opening up the heaviest I ever have for deads, 445.5lbs. Hoping will have a great lifting day and can take a shot at 506lbs.
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The thing to remember is that if everything has gone fairly according to plan in your lifting & life, this is actually generally the goal of powerlifting.
 
dapack said:
Nope. Error. 195lbs. Maybe if I was taking that new weight loss shot. Some people are taking it to far though. They look sickly
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The lifters I’ve talked to using retra say their muscles stay flatter, and strength is down on it.

Which is fine if you only care about keeping to your diet like a bodybuilder in prep, or need to not be diabetic like an overweight powerlifter might, but if those aren’t you then the juice probably isn’t worth the squeeze.
 
dapack said:
Some people are taking it to far though. They look sickly
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yeah I'm not a fan right now but not sure I have enough info to have a real opinion. Just what I see in people around me. My buddy is 68 and looked jacked 6 months ago and now its almost like he's waisting away.
 
Seems like been one thing after another this week. Mon/ Tues was stomach issues and last night was awake as much as I was asleep. Was pretty confident heading into the meet until last night but hopefully can put together a couple solid nights of sleep. Weight is 196lbs this morning so will watch water early evening and weigh myself in the morning. Worst case I take a couple baths before heading to weigh ins.
 
I hope you start feeling better and it is not a drag on your performance.
 
dapack said:
198lbs this meet. 16lbs is do able but mentally not prepared for that big of one
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Well this is wise - it’s not ideal to do a watercut within at least a month of doing one. The body tends to not respond as well the second time so it won’t come off as easily.
 
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got good sleep last night. 194 weigh in so no problem. Just need to eat and relax for tomorrow
 
That looks like a fantastic sleep window. Mine is really similar. My wife and I usually hit the hay around 8:15 and I'm probably asleep most nights around 8:30 but before 9 and alarm goes off at 4:30-4:40. that always feels great to me, and i often wake up on my own before the alarm with that schedule.

Glad you had such great sleep as we go into the weekend, rooting for you !!! Enjoy the weekend, can't wait to see how it goes for you!
 
Good luck tomorrow! When in doubt, consume more sodium & stay hydrated. Have fun, push hard but remember you have another one in 2 weeks! 💪
 
Dustin07 said:
That looks like a fantastic sleep window. Mine is really similar. My wife and I usually hit the hay around 8:15 and I'm probably asleep most nights around 8:30 but before 9 and alarm goes off at 4:30-4:40. that always feels great to me, and i often wake up on my own before the alarm with that schedule.

Glad you had such great sleep as we go into the weekend, rooting for you !!! Enjoy the weekend, can't wait to see how it goes for you!
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Sad thing is 430ish is sleeping in for me considering most work days a little after 3am is when I get up. Some mornings hate working 5am to 1pm but on my Fridays it feels like another extra day off.
 
March 28th, 2026 (Saturday)

Meet Day

Extremely happy how the meet played out and feel pretty good physically afterwards. Took squats light like planned and lifts were 324.5/ 352/ 379.5. I could have probably tripled my 3rd attempt in squats so was happy about that. Bench ended up being better than planned and ended up taking a 4th attempt. Attempts were 269.5/ 291.5/ 302.5/ 308. I believe if the attempts were planned out right there was a slight shot at 313.5 today. Deads warm ups were bad and my 1st attempt at 445.5 was not much better. At this point I knew 506 was not going to happen so would take my 2nd attempt, 478.5, and call it good for the day. After my 2nd attempt I said screw it and will change stances and pull conv for 489.5 and a PR. Was hard but managed to PR my conv this meet and was really excited about that part of it. I really don't think if I did sumo for that weight would have gotten it. Think if next meet goes the same and if I am pretty sure 506 will not happen after warm ups and 1st attempt will switch stances sooner and go for another conv. PR. Most my training leading up to the meet had been block pulls, devotions and GM's so thinking right now my conv could be stronger.
 
dapack said:
March 28th, 2026 (Saturday)

Meet Day

Extremely happy how the meet played out and feel pretty good physically afterwards. Took squats light like planned and lifts were 324.5/ 352/ 379.5. I could have probably tripled my 3rd attempt in squats so was happy about that. Bench ended up being better than planned and ended up taking a 4th attempt. Attempts were 269.5/ 291.5/ 302.5/ 308. I believe if the attempts were planned out right there was a slight shot at 313.5 today. Deads warm ups were bad and my 1st attempt at 445.5 was not much better. At this point I knew 506 was not going to happen so would take my 2nd attempt, 478.5, and call it good for the day. After my 2nd attempt I said screw it and will change stances and pull conv for 489.5 and a PR. Was hard but managed to PR my conv this meet and was really excited about that part of it. I really don't think if I did sumo for that weight would have gotten it. Think if next meet goes the same and if I am pretty sure 506 will not happen after warm ups and 1st attempt will switch stances sooner and go for another conv. PR. Most my training leading up to the meet had been block pulls, devotions and GM's so thinking right now my conv could be stronger.
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Great work! Loved to read the report, sounds like this training block has paid off well.

The guy who came up with the Devotions is a 900lb conventional puller, so I am not too surprised to hear yours is feeling strong 💪
 
Hyde said:
Great work! Loved to read the report, sounds like this training block has paid off well.

The guy who came up with the Devotions is a 900lb conventional puller, so I am not too surprised to hear yours is feeling strong 💪
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Crazy part was last conv off the floor was early Jan at only 365 and before that was sept of last year. I really didn;t think I had a chance so it was grip it and rip it. I know my setup and form was probably pretty bad.
 
March 30th, 2026 (Monday)

Flat Dbl Bench;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Leg Press;
5 sets 13 reps

Just some light work today. Would like to try a 300 to 305 comp bench before next week but will have to see how recovery and time is.
 
dapack said:
March 30th, 2026 (Monday)

Flat Dbl Bench;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Leg Press;
5 sets 13 reps

Just some light work today. Would like to try a 300 to 305 comp bench before next week but will have to see how recovery and time is.
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You just benched 302/308, so with that 2 weeks before the next meet there’s not a lot of reason to take a bench that heavy while you should be recovering.

280 is 90% of 312 - I’d say if you can’t retain the skill of heavy benching for 2 weeks with only hitting 90% of goal inbetween… you wouldn’t anyway.

If you don’t recover, performance will drop, not peak.
 
dapack said:
Crazy part was last conv off the floor was early Jan at only 365 and before that was sept of last year. I really didn;t think I had a chance so it was grip it and rip it. I know my setup and form was probably pretty bad.
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You jumped from 365 to 489.5?! Now that's some progress! Congrats on the meet.
 
Hyde said:
You just benched 302/308, so with that 2 weeks before the next meet there’s not a lot of reason to take a bench that heavy while you should be recovering.

280 is 90% of 312 - I’d say if you can’t retain the skill of heavy benching for 2 weeks with only hitting 90% of goal inbetween… you wouldn’t anyway.

If you don’t recover, performance will drop, not peak.
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Sounds good. Will.do 275 to 280 which should move pretty smooth
 
Dustin07 said:
congrats on an awesome showing!!!!


this is wild! you were well prepped for this meet!
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Went as planned. Hopefully will have a great lifting day next meet since will be pushing squats 100% for this one. 412.5 is my PR raw, would love a chance to PR that.
 
April 1st, 2026 (Wednesday)

Session #1
GM's;
5 sets 5 reps 165lbs, 185lbs, 205lbs, 230lbs, 260lbs**PR

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

Session #2
Leg Press;
5 sets 7 reps

Seated Rows;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

10 days out so figured nothing wrong with pushing GM's since total load is pretty low and should be easy to recover.
 
Always great to pick up a GM PR…on one hand, you know it’s not that important. On the other, you know you definitely didn’t get weaker if that’s happening! So I always feel good getting one.
 
April 5th, 2026 (Sunday)

Bench;
7 sets 3 rep 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

CGBP;**Feet Up
3 sets 5 reps 155lbs

Flat Dbl Press;
3 sets 13 reps

Push Downs;
3 sets 13 reps
 
April 6th, 2026 (Monday)

Session #1
Squats;**SBD Sleeves
5 sets 3 reps 155lbs, 185lbs, 205lbs, 225lbs, 250lbs
3 sets 1 rep 275lbs, 300lbs, 325lbs

OHP's;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
3 sets 1 rep 155lbs, 175lbs, 190lbs

Deads;**Every Other Conv/ Sumo
4 sets 2 reps 245lbs, 275lbs, 315lbs, 365lbs

Session #2
Leg Press;
5 sets 13 reps

Hack Squats;
3 sets 13 reps

Leg Ext;
4 sets 13 reps
 
Nice work in here... as usual!
 
Woke up at 198lbs so adding salt and going to start gorging for the next few days. Figured only way to recover was to rest and eat since last meet and been doing that. Will be a light 100kgs but maybe it will work in my favor coming in completely full. Opener for squats will be 352 and bench 275. I want 485 for my 2nd in deads so still deciding on 440 or 451 for opener. 45lb jump is a little more than I am comfortable with can see the advantage too.
 
dapack said:
Woke up at 198lbs so adding salt and going to start gorging for the next few days. Figured only way to recover was to rest and eat since last meet and been doing that. Will be a light 100kgs but maybe it will work in my favor coming in completely full. Opener for squats will be 352 and bench 275. I want 485 for my 2nd in deads so still deciding on 440 or 451 for opener. 45lb jump is a little more than I am comfortable with can see the advantage too.
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When working off 500, 33lbs/15kg is perfectly fine jump. If you don’t normally make 20kg there in a training attempt, don’t do it at the meet - confidence matters!
 
April 12th, 2026 (Sunday)

Post Meet Recap

Ended up weighing in at 201.3lbs, which was surprising since I ate and drank in the morning on the way to the weigh in. Squat warm ups were ok, nothing great but at least things were moving. Squats went 346.5/ 374/ 401.5lbs, which was a probably average since around 412.5 to 418 was my goal. Last bench warm up was 245lbs and if flew up like an empty bar. Originally goal was 313.5 but felt really good if I timed the lifts right maybe 319. Frist 2 attempts no issues at 275 and 297lbs but the 3rd at 308 hit the j clips coming up and was expect reds but judges gave me whites. Since that was a state record asked for 4th attempt which got the approval and at 319 on right side hit the j clip again so that judge gave me a red but the other 2 gave me whites for a good lift. Best bench in 12 years. Deads was a mess across the board. Everything felt heavy and on my last warm up at 405lbs while load the plates clip my right thumb at the cuticle and it started to bleed. Applied pressured and asked for a band aid but not enough time to get approval from head ref to have one on. Since I pull hook knew would start bleeding again so after my 1st attempt at 451 blood started coming out and called it a day after that. Was not overall disappointed since my 2nd at 484 was going to be board line anyways with the type of day it was. Overall though a 319lb bench is huge for me since my PR is 335.5 and I was 12 years younger at the time. Last meet PRd my conv deads and this meet a huge bench. Extremely happy with the results of the last 2 meet. 10 weeks out but will wait a couple weeks before I 100% commit.
 
Awesome to hear you had such an awesome bench. Seems like being around 200lbs suits you well! Congratulations on that.
 
Congrats on another good meet, and that is really awesome you got the state record on bench and then was able to increase the weight and top it again. I agree with Hyde, looks like that’s a great weight for you to compete at.💪😎👍
 
Congratulations on that bench man, and you came out uninjured as well, major bonus there!
 
So cool! Congrats on a great bench!!!

It really seems like things have been moving in the right direction for you this year!!
 
Hyde said:
Awesome to hear you had such an awesome bench. Seems like being around 200lbs suits you well! Congratulations on that.
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gphagan1 said:
Congrats on another good meet, and that is really awesome you got the state record on bench and then was able to increase the weight and top it again. I agree with Hyde, looks like that’s a great weight for you to compete at.💪😎👍
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MrKleen73 said:
Congratulations on that bench man, and you came out uninjured as well, major bonus there!
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Dustin07 said:
So cool! Congrats on a great bench!!!

It really seems like things have been moving in the right direction for you this year!!
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Thanks all. Not comfortable or happy with weight though so will be doing a slow drop in weight.
 
dapack said:
Thanks all. Not comfortable or happy with weight though so will be doing a slow drop in weight.
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Yeah usually that’s what your biggest bench takes - an overly thick version of yourself! You hit it & got it on record, so now time to pull back.
 
Hyde said:
Yeah usually that’s what your biggest bench takes - an overly thick version of yourself! You hit it & got it on record, so now time to pull back.
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My deadlift ROM feels so much better 20lbs heavier, and the barbell doesn't man handle me with heavy squats lol. power lifting truly is more fun with a few extra lbs.
 
Dustin07 said:
My deadlift ROM feels so much better 20lbs heavier, and the barbell doesn't man handle me with heavy squats lol. power lifting truly is more fun with a few extra lbs.
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Wait deadlift feels better thicker?? That’s not really how it goes. More muscular maybe, but generally it gets harder to get in position if you gain fat.
 
Hyde said:
Wait deadlift feels better thicker?? That’s not really how it goes. More muscular maybe, but generally it gets harder to get in position if you gain fat.
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I definitely feel better but keep in mind my heavy weight at 205/207 vs yours at 250-270 and similar heights so at 205lbs for my build I'm probably just scratching the surface of where I could/should be if I were a serious powerlifter. Everything feels better with a barbell when I'm heavier. When I cut weight I feel like I have to relearn ROM on both squats and deads. 205lbs for me is like 18%+ bf so still not fat by societal standards, just chunky by my own history lol.

a skinnier version of me just doesn't have the same leverages, things feel weirder.
 
Yeah, I think it just comes down to you not allowing yourself to get very fluffy at all. Once the belly isn't fitting as easily through the thighs it becomes a positioning issue.
 
MrKleen73 said:
Yeah, I think it just comes down to you not allowing yourself to get very fluffy at all. Once the belly isn't fitting as easily through the thighs it becomes a positioning issue.
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an extra 20lbs on my frame is an amazing improvement in structural integrity. its like going from a boosted 4 cylinder that redlines the tack at 9000 to a big block that redlines with more torque and power at 4500. the barbell doesn't push me around and perceived effort at a 0RIR is 10x more comfortable. But I noticed every time I go up, it gets a little harder to come back down so I might be coming to an end on legit bulking cycles. I'm not sure the misery of cutting 20-30lbs is worth the enjoyment of putting it on anymore.
 
Dustin07 said:
an extra 20lbs on my frame is an amazing improvement in structural integrity. its like going from a boosted 4 cylinder that redlines the tack at 9000 to a big block that redlines with more torque and power at 4500. the barbell doesn't push me around and perceived effort at a 0RIR is 10x more comfortable. But I noticed every time I go up, it gets a little harder to come back down so I might be coming to an end on legit bulking cycles. I'm not sure the misery of cutting 20-30lbs is worth the enjoyment of putting it on anymore.
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It is hard making that kind of cut. Even now 15lbs seems a struggle
 
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