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DaPack..Fighting Age One Day at a Time

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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Agreed, and yet, I keep slipping back into the trap. Right now I am trying to decide what my final form will be so to speak. Am I going to try to rebuild a ton of muscle with intention once out of the woods, or am I just going to focus on general fitness, conditioning, and aesthetics and drop down to like 185-190 and try to hang out.
 
MrKleen73 said:
Agreed, and yet, I keep slipping back into the trap. Right now I am trying to decide what my final form will be so to speak. Am I going to try to rebuild a ton of muscle with intention once out of the woods, or am I just going to focus on general fitness, conditioning, and aesthetics and drop down to like 185-190 and try to hang out.
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nice thing about being gymrats is that if our a.d.d. kicks in there is always another goal to chase short term to keep us focused, but we'll always be somehow strength and fitness focused. I'll tell you right now that my plan is likely to treat 185-190 as my upper ceiling the way I spent the last few years treating 205 as my upper ceiling but check in on me in 6 months and see if I still feel that way haha.
 
April 19th, 2026 (Sunday)

Average Weekly Weight: 203lbs

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

Bench;
3 sets 3 reps 245lbs, 260lbs, 275bs

CGBP;
4 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps
 
April 20th, 2026 (Monday)

Leg Press;
5 sets 13 reps

Hack Squats;
4 sets 9 reps

Leg Ext;
4 sets 13 reps

The meets took a lot more out of me than I originally thought. Passed on anything heavy today and just went in to get the blood flowing. Going to pass on June meet but looking at 2 meets the last weeks of August. Have to waiting to put time off in but figured would be better in the long run passing on June meet.
 
April 22nd, 2026 (Wednesday)

Deads;**Sumo
3 sets 3 reps 225lbs, 275lbs, 315lbs
3 sets 1 rep 365lbs, 405lbs, 440lbs
1 set 2 reps 475lbs**Rep PR

Bench;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 245lbs
2 sets 1 rep 260lbs, 275lbs
1 set 4 reps 275lbs

Leg Press;
5 sets 7 reps

--1a. Seated Rows; 4 sets 11 reps
--1b. Stiff Arm Pull Downs

Deads moved really slow and felt heavy but manage a rep PR.
 
Great session….congrats on the PR. That PR is even more impressive because even though the weights felt heavy you pushed through and was rewarded.😎👍
 
dapack said:
Deads moved really slow and felt heavy but manage a rep PR.
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gphagan1 said:
Great session….congrats on the PR. That PR is even more impressive because even though the weights felt heavy you pushed through and was rewarded.😎👍
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I've been watching dapack train since like 2007 or something like that from the old forums when he shifted from bodybuilding to powerlifting and this SOB won't stop raising the bar. I always saw him as setting the standard for where I need to be since he's 10 years older than me and here he goes again. 😂 😂


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The thing about powerlifting (that I often have to remind myself of) is that it’s okay for it to feel heavy - it’s supposed to! And when you go on & step into your fears, you find yourself capable of much more than you expected.
 
Hyde said:
The thing about powerlifting (that I often have to remind myself of) is that it’s okay for it to feel heavy - it’s supposed to! And when you go on & step into your fears, you find yourself capable of much more than you expected.
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True. Also think getting older just starting to take a little more time to recover from max effort.
 
Dustin07 said:
I've been watching dapack train since like 2007 or something like that from the old forums when he shifted from bodybuilding to powerlifting and this SOB won't stop raising the bar. I always saw him as setting the standard for where I need to be since he's 10 years older than me and here he goes again. 😂 😂


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Thanks really appreciate it. Think starting at 38 lifting full time is helping me. Not as much wear and tear and still room to improve
 
April 27th, 2026 (Monday)

Squats;**High Bar/ Cerberus Sleeves
4 sets 5 reps 155lbs, 175lbs, 185lbs, 195lbs
1 set 5+10 reps 205lbs

Bench;**Pause
4 sets 5 reps 155lbs, 170lbs, 185lbs, 205lbs

Bench;
1 set 5+10 reps 220lbs

OHP's;
4 sets 5 reps 95lbs, 95lbs, 105lbs, 115lbs
1 set 5+5 reps 115lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps
 
April 29th, 2026 (Wednesday)

Session #1
Deads;**Sumo/ Deficit 25lb Bumper
5 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs, 330lbs

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

Bench;
2 sets 3 reps 250lbs, 275lbs

Rack Pull;**Peg 3
3 sets 5 reps 275lbs, 300lbs, 315lbs
1 set 5+10 reps 340lbs

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

Think for the most part training maxes are good to start. Each week will adjust if needed but plan for next 8 to 10 weeks is try to be around +5 to 7 reps. Going to also adjust each with to %'s go up and down to help with recovery. Haven't tried higher reps for squats so that is the plan to hopefully finally breakthrough.
 
I have always gotten a lot out of a heavy higher rep (6-10) squat set. Light enough that you can get away with and fix technical mistakes between reps, but heavy enough that the practice can transfer when it’s time to lift big weights.
 
Hyde said:
I have always gotten a lot out of a heavy higher rep (6-10) squat set. Light enough that you can get away with and fix technical mistakes between reps, but heavy enough that the practice can transfer when it’s time to lift big weights.
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Hopefully it will work. Have nothing to lose.
 
May 2nd, 2026 (Sunday)

Weight: 206lbs

Bench;
4 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs
1 set 5+5 reps 245lbs

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

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

Last week worked on getting rid of all the junk around the house, in my belly, and starting cardio. This week will start tracking diet and increase cardio. 16 weeks out and hoping to do 181lbs for next meet so not a lot of wiggle room.
 
You can’t eat it if you don’t buy it! Getting it out of the house is the best move for compliance. It’s really easy to walk to the kitchen, but you have to make a lot of decisions to get in your car to drive somewhere to go get something you don’t feel good about eating.
 
Hyde said:
You can’t eat it if you don’t buy it! Getting it out of the house is the best move for compliance. It’s really easy to walk to the kitchen, but you have to make a lot of decisions to get in your car to drive somewhere to go get something you don’t feel good about eating.
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All the junk is now. Sort of over eating like crap too
 
May 4th, 2026 (Monday)

Session #1
Squats;**Cerberus Sleeves
4 sets 5 reps 185lbs, 205lbs, 225lbs, 250lbs
1 set 5+8 reps 275lbs

OHP's;
4 sets 5 reps 95lbs, 95lbs, 105lbs, 105lbs
1 set 5+10 reps 115lbs

RDL's;
3 sets 7 reps 155lbs, 175lbs, 195lbs

Session #2
Leg Press;
4 sets 13 reps

Hack Squats;
3 sets 11 reps

Leg Ext;
4 sets 13 reps
 
May 6th, 2026 (Wednesday)

Deads;**Sumo/ Deficit 25lb Bumper
4 sets 5 reps 225lbs, 225lbs, 250lbs, 275lbs
1 set 5+12 reps 275lbs

Rack Pulls;**Peg 3
3 sets 5 reps 275lbs, 315lbs, 345lbs
1 set 5+10 reps 375lbs

Bench;**Pause
6 sets 3 reps 175lbs, 195lbs, 215lbs, 235lbs, 255lbs, 265lbs

Leg Press;
4 sets 7 reps

--1a. Lat Pull Downs; 4 sets 9 reps
--1b. Stiff Arm Pull Downs; 13 reps

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls
 
May 10th, 2026 (Sunday)

Weight: 204lbs

Bench;
5 sets 5 reps 155lbs, 170lbs, 175lbs, 200lbs, 215lbs
5+10 reps 230lbs

CGBP;
4 set 5 reps 135lbs, 155lbs, 185lbs, 205lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps
 
May 11th, 2026 (Monday)

Session #1
Squats;**High Bar/ Cerberus Sleeves
5 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs
1 set 5+12 reps 230lbs

OHP's;
4 sets 5 reps 95lbs, 95lbs, 105lbs, 110lbs
1 set 5+7 reps 120lbs

Deads;**Devotions
3 sets 3 reps 185lbs

Session #2
Leg Press;
5 sets 13 reps

Leg Ext;
4 sets 13 reps

Leg Curls
3 sets 13 reps
 
Hyde said:
You can’t eat it if you don’t buy it! Getting it out of the house is the best move for compliance. It’s really easy to walk to the kitchen, but you have to make a lot of decisions to get in your car to drive somewhere to go get something you don’t feel good about eating.
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dapack said:
All the junk is now. Sort of over eating like crap too
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I have a unique ability to eat at a surplus even without any junk in the house.
 
May 13th, 2026 (Wednesday)

Session #1
Deads;**Sumo, Deficit 25lbs Bumper
4 sets 5 reps 225lbs, 250lbs, 275lbs, 315lbs
1 set 5+7 reps 345lbs

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

Bench;
1 set 1 rep 260lbs
1 set 5 reps 275lbs

GM's;
4 sets 7 reps 135lbs, 155lbs, 185lbs, 200lbs

Session #2
--1a. Seated Rows; 4 sets 13 reps
--1b. Face Pulls

--2a. Lat Pull Downs; 4 sets 13 reps
--2b. Stiff Arm Pull Downs
 
May 17th, 2026 (Sunday)

Weight: 203lbs

Bench;**Pause
4 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

Bench;
1 set 5 reps 230lbs
1 set 5+5 reps 252.5lbs

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

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

Top set was actually big for me was was happy about that.
 
May 18th, 2026 (Monday)

Squats;**Cerberus Sleeves
4 sets 5 reps 185lbs, 225lbs, 250lbs, 275lbs
1 set 5+7 reps 300lbs

OHP's;
4 sets 5 reps 95lbs, 95lbs, 105lbs, 115lbs
1 set 5+7 reps 130lbs

RDL's;
4 sets 7 reps 155lbs, 155lbs, 155lbs, 185lbs

Leg Press;
5 sets 13 reps
 
As usual, doing some great work in here.
 
May 20th, 2026 (Wednesday)

Deads;**Sumo, Deficit 25lb Bumper
5 sets 5 reps 225lbs, 225lbs, 250lbs, 275lbs, 300lbs
1 set 5+10 reps 325lbs

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

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

--1a. Lat Pull Downs; 3 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls
 
May 24th, 2026 (Sunday)

Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
2 sets 1 rep 260lbs, 275lbs
1 set 6 reps 275lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 185lbs, 215lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps
 
dapack said:
May 24th, 2026 (Sunday)

Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
2 sets 1 rep 260lbs, 275lbs
1 set 6 reps 275lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 185lbs, 215lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps
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Great session man!!
 
May 25th, 2026 (Monday)

Squats;**High Bar/ Cerberus Sleeves
4 sets 5 reps 155lbs, 185lbs, 205lbs, 225lbs
1 set 5+10 reps 245lbs

OHP's;
4 sets 5 reps 95lbs, 95lbs, 115lbs, 115lbs
1 set 5+7 reps 130lbs

Deads;**Devotions
3 sets 3 reps 155lbs, 185lbs, 205lbs

Ran out of time for some accessory work but was pretty tired after squats anyways.
 
May 27th, 2026 (Wednesday)

Deads;**Sumo
4 sets 3 reps 225lbs, 275lbs, 315lbs, 345lbs

Deficit 25lb Bumper
1 set 5 reps 375lbs

Bench;
4 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs
1 set 5+7 reps 245lbs

GM's;
4 sets 7 reps 135lbs, 160lbs, 185lbs, 210lbs

Slept horrible so had a feeling deads would suck.
 
dapack said:
May 27th, 2026 (Wednesday)

Deads;**Sumo
4 sets 3 reps 225lbs, 275lbs, 315lbs, 345lbs

Deficit 25lb Bumper
1 set 5 reps 375lbs

Bench;
4 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs
1 set 5+7 reps 245lbs

GM's;
4 sets 7 reps 135lbs, 160lbs, 185lbs, 210lbs

Slept horrible so had a feeling deads would suck.
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You got some quality practice in nonetheless. Training even when life isn’t optimal is part of what it takes to be a successful lifter!
 
May 31st, 2026 (Sunday)

Bench;**Pause
4 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs

Bench;
1 set 1 reps 260lbs
1 set 5+4 reps 260lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 185lbs, 220lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

Got the time off in August for the next meet, 12 weeks out, so excited about that. Diet on workdays been good but days off have been horrible. Sitting at 205lbs so at this point 181lbs is out of the question. One problem is got comfortable at this weight even though my bodyfat is pretty high. Seems if I don't have a meet that I have to prep for diet/ weight is always an issue. At least now have an end date.
 
dapack said:
May 31st, 2026 (Sunday)

Bench;**Pause
4 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs

Bench;
1 set 1 reps 260lbs
1 set 5+4 reps 260lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 185lbs, 220lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

Got the time off in August for the next meet, 12 weeks out, so excited about that. Diet on workdays been good but days off have been horrible. Sitting at 205lbs so at this point 181lbs is out of the question. One problem is got comfortable at this weight even though my bodyfat is pretty high. Seems if I don't have a meet that I have to prep for diet/ weight is always an issue. At least now have an end date.
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Great session, looks like the meet is set so time to buckle in for the next 12 weeks 💪🏻💪🏻
 
June 1st, 2026 (Monday)

Squats;**Cerberus Sleeves
4 sets 5 reps 225lbs, 250lbs, 225lbs, 300lbs
1 set 5+1 rep 325lbs

OHP's;
4 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs
1 set 5+3 reps 140lbs

RDL's;
4 sets 7 reps 135lbs, 165lbs, 195lbs, 225lbs

Leg Press;
5 sets 13 reps
 
June 3rd, 2026 (Wednesday)

Rack Pulls;**3rd Peg
4 sets 5 reps 275lbs, 315lbs, 350lbs, 390lbs
1 set 5+5 reps 425lbs

Bench;
5 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260bs
1 set 6 reps 275lbs

Leg Press;
5 sets 7 reps

--1a. Lat Pull Downs; 3 sets 13 reps
--1b. Stiff Arm Pull Downs
 
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