DaPack..Fighting Age One Day at a Time

dapack

dapack

Well-known member
Most my lifts are down a lot the past few months but hopefully can change things around. A lot going on outside the gym so hopefully can work on that aspect of it. Down close to 30+lbs this year so maybe that has something to do with it. Kept my strength up pretty good but maybe it is finally catching up with me. June benched 360lbs at 187lbs and had to stop for 3 months do to shoulders. Was pretty mad at the time since my goal was x2 body weight. Though means nothing now best lifts this year in the gym.
Bench; 360
Squats; 410, 455 wrapped
Deads; 455

September 28th, 2015 (Monday)

Cardio; 20 mins

Bench (Pause);
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 1 rep 225lbs

Bench;
1 set 5 reps 225lbs
1 set 3 reps 250lbs
3 sets 1 rep 275lbs, 285lbs, 300lbs

Shoulder Press;
3 sets 5 reps
2 sets 3 reps
1 set 1 rep
 
September 29th, 2015 (Tuesday)

Cardio; 20 mins

Squats (Pause);
1 set 5 reps 240lbs
1 set 3 reps 265lbs
1 set 1 rep 290lbs

Squats (Light Wraps);
1 set 5 reps 290lbs
1 set 3 reps 315lbs
1 set 1 rep 340lbs

Squats (Heavy Wraps);
1 set 1 rep 365lbs

(Super Set)
--1a. Skullies; 3 sets
--1b. Push Downs
--1c. Single Dbl Extensions
 
September 30th, 2015 (Wednesday)

Cardio; 25 mins

SLDL's;
4 sets 3 reps

Rack Pulls/ Shrugs;
4 sets 7, 5, 3, 1 rep

Incline Press;
1 set 5 reps 185lbs
1 set 3 reps 215lbs
1 set 2 reps 245lbs
2 sets 1 rep 275lbs, 285lbs

Been increasing my calories the past week and energy is a little better but one thing seems to be certain is I was definitely depleted before. Last Monday to Wednesday average weight was 179lbs and this week 185lbs.
 
Same here, finding that happy medium in calories / energy. especially with the changing season. You guys hitting freezing yet over there? we've been flirting with mid 30s in the morning.
 
Dustin07 said:
Same here, finding that happy medium in calories / energy. especially with the changing season. You guys hitting freezing yet over there? we've been flirting with mid 30s in the morning.
Click to expand...
Not even close, still been running the AC. Though at night getting a little cooler, high 40's. Really strange but not going to complain.
 
October 1st,2015 (Thursday)

Cardio; 20 mins

(Super Set)
--1a. Side Laterals, 3 sets**Went really light, mainly warmup
--1b. Bent Over Rows
--1c. Dbl Front Raises

Power Cleans**Totally new
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 st 2 reps 155lbs
2 sets 1 rep 185lbs, 205lbs
3 sets 3 reps 185lbs

(Super Set)
--2a. EZ Curls; 3 sets
--2b. Dbl Incline Hammer Curls
--2c. Dbl Spider Curls

Decided since all my other lifts are tanking right now would start something new. Being a noob at power cleans should give me some decent gains and hopefully give me some motivation to hit the gym since right now it is at a big zero. 32 days until my 45th and hopefully can lose the last bit of fat by then and increase some of my lifts.
 
October 2nd, 2015 (Friday)

Cardio; 20 mins

Squats (Testing form and bar placement)
2 sets 1 rep 275lbs
2 sets 1 rep 315lb
2 sets 1 rep 335lbs**Light wraps
1 set 1 rep 365lbs**Heavy wraps

(Super Set)**Shoulder warm up
--1a. Side Laterals; 3 sets
--1b. Bent Over Rows
--1c. Front Raises

Bench;
1 set 5 reps 225lbs
1 set 3 reps 250lbs
3 sets 1 rep 275lbs, 285lbs, 295lbs

Skullies;
3 sets

Push Downs;
3 sets

Another horrible squat day even though I was just testing out my foot/ bar placement. Looking back my Big 3 lifts are down almost 200lbs since April to June when they peaked this year. With my squats going backwards makes sense why my deads are sucking too. Plus side is a couple of the bench sets could actually feel my lats engaging for the first time since starting bench again.
 
You talked about a deload, did that ever happen? It sucks that the lifts are down, but with the new job and schedule you've had a lot to battle this summer. Maintaining the near 400lb squat and 300+lb bench through that seems solid. Plus, I know you're like me and winter time is the season of gains.
 
Dustin07 said:
You talked about a deload, did that ever happen? It sucks that the lifts are down, but with the new job and schedule you've had a lot to battle this summer. Maintaining the near 400lb squat and 300+lb bench through that seems solid. Plus, I know you're like me and winter time is the season of gains.
Click to expand...
I did de-load both squat/ deads not to long ago. Plus side is I found my formulas I used before so this week going to start over on squats/ deads. One problem I been having is trying to use my old numbers and that is just not working. Really excited now since I added power cleans and my bench form is starting to come back.
 
October 5th, 2015 (Monday)

Session #1

Cardio; 25 mins

(Super Set)**Shoulder Warm Up
--1a. Side Laterals, 3 sets
--1b. Bent Over Rows
--1c. Front Raises

Bench;
1 set 5 reps 225lbs
1 set 3 reps 250lbs
2 sets 1 rep 280lbs, 290lbs

Power Cleans;
3 sets 3 reps 95lbs
3 sets 3 reps 115lbs
3 sets 3 reps 135lbs
2 sets 3 reps 155lbs
2 sets 3 reps 170lbs, 185lbs

EZ Curls;
4 sets 5 reps

Incline Hammer Curls;
3 sets 7 reps

Single Dbl Curls;
2 sets 9 reps

Session #2

Cardio; 30 mins

Bench;
1 set 5 reps 225lbs
1 set 3 reps 250lbs
4 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs

Swimming; 20 mins

Got bored so went back for another gym session. Watched a lot of videos of how to power clean before the gym and learned a lot specially watching Mark Ripptoe's video. A lot of working to do on my form so if I have time will probably be doing a lot of lighter sets moving forward.
 
October 6th, 2015 (Tuesday)

Session #1

Cardio; 25 mins

Deads (Sumo);
3 sets 3 reps 275lbs
1 set 5 reps 315lbs
1 set 3 reps 355lbs
1 set 1 rep 400lbs

Shoulder Press;
5 sets 3 reps

Session #2

Deads (Conv);
10 sets 1 rep top set 415lbs

Skullies;
4 sets 7 reps

Push Downs;
2 sets 9 reps

Sinking, aka Swimming; 20 mins

Spent another almost 4 hours today in the gym. My days off and did not feel like doing any house work. Next week going to start 5/3/1 and going to set deads/ squats on the lower end. Not really going to push it to hard since both are way down but on days I am feeling really good will add a bonus set or two. Mainly for them going to concentrate on the assistance work and increasing those. Bench, swimming and dropping this last bit of fat are my main goal for the year. Because of my work schedule could be times that I miss a workout or two but will just continue on were I left off. Thinking of this layout for the time being.
Day 1: Bench/ Power Cleans/ Triceps
Day 2: Squats/ Pause Squats/ Bench Squats/ Biceps
Day 3: Incline Press/ Shoulder Press/ Power Cleans
Day4: Deads/ Rack Pulls/ SLDL or Deficit Deads/ Biceps/ Row
Day 5: Bench/ Bench Assistance/ Triceps/ Power Cleans
 
October 7th, 2015 (Wednesday)

Cardio; 30 mins

Squats;
1 set 5 reps 240lbs
1 set 3 reps 280lbs
1 set 1 + 6 reps 320lbs

Squats (Bench);
1 set 7 reps 315lbs
1 set 5 reps 340lbs
1 set 3 reps 365lbs

Power Cleans;
6 sets 3 reps top set 190lbs

Incline Press;
1 set 5 reps 215lbs
1 set 3 reps 245lbs
1 set 1 rep 275lbs

Swimming; 20 mins

Tested out my numbers for squats and incline since I am starting 5/3/1 next week. Went a little heavier on inclines but like were I set my squats at. Don't really want to push it heavy on squats and today worked out perfect. Going to test out my assistance work for both squats/ deads this week so I have starting numbers for them too.
 
October 8th, 2015 (Thursday)

Cardio; 20 mins

Deads;
1 set 5 reps 295lbs
1 set 3 reps 335lbs
1 set 1 rep 390lbs**Looked at the number wrong was suppose to be 370lbs

Deads (Deficit);
1 set 7 reps 225lbs
1 set 5 reps 265lbs
1 set 3 reps 315lbs

Shoulder Press;
1 set 5 reps 170lbs
1 set 3 reps 195lbs
1 set 1+3 reps 220lbs

Dbl Curls;
3 sets 5 reps

Incline Hammer Curls;
3 sets 7 reps

Single Dbl Curls;
3 sets 9 reps

Overall an okay workout. Deads sucked but did a ton on Tuesday so no biggie there. Do to lower back pain going to stay with sumos. Just trying to get some starting numbers this week and test out my %'s I will be using. Like squats for deads I want at least +3 reps if I wanted to since I don't really want to push both of them to hard for awhile. Focus will be improving my assistance work until I feel comfortable again going really heavy.
 
October 9th, 2015 (Friday)

Cardio; 25 mins

Bench;
1 set 5 reps 215lbs
1 set 3 reps 245lbs
1 set 1+4 reps 275lbs

Power Cleans;
2 sets 3 reps
2 sets 2 reps
1 set 1 rep**Felt sharp pain in left shoulder area

Figures, one of my best bench session since starting up again and yet another injury. Last set of power cleans felt a sharp pain in my left shoulder area. On the positive side it seems not to be the shoulder again but this time my upper bicep. Tested out a set of bench and could feel the pain a little but nothing major. It seems any pull movement though it hurts really bad and can feel it just do curls with no weight. Hopefully nothing to bad and in a few days will be better but it not it really could effect my deads and power cleans. Hoping bench will still be fine since I am finally starting to see some gains after coming back. Been a horrible year for injuries so why not one more to finish it out.
 
October 10th, 2015 (Saturday)

Cardio; 60 mins

Left bicep/ shoulder feels a little better today but still painful if I pull with it.
 
October 11th, 2015 (Sunday)

Squats;
1 set 5 reps 225lbs
1 set 5 reps 255lbs
1 set 5+11 reps 280lbs

Squats (Bench);
3 sets 7 reps 300lbs, 310lbs, 320lbs

Squats (DE/ Pause);
3 sets 7 reps 205lbs, 215lbs, 225lbs

One of my better squats sessions in a very long time. Not so much the weight but the explosiveness and energy was the best it has been in a very long time. Biceps is still in pain but seems to be improving pretty good.
 
October 13th, 2015 (Tuesday)

Cardio; 20 mins

Bench;
1 set 5 reps 190lbs
1 set 5 reps 220lbs
1 set 5+7 reps 245lbs

Bench (DE);
6 sets 3 reps 185lbs

Bicep/ shoulder feeling a lot better, looks like I dodged a bullet. Hoping to do deads on Friday. Feel like I should have done more but did not know what else to do since I will be benching again this week.
 
October 14th, 2015 (Wednesday)

Cardio; 20 mins

Incline Bench;
1 set 3 reps 200lbs
1 set 3 reps 230lbs
1 set 3+5 reps 250lbs

Shoulder Press;
1 set 5 reps 150lbs
1 set 5 reps 170lbs
1 set 5+5 reps 190lbs

Skullies;
3 sets

Single Dbl Extensions;
3 sets
 
October 15th, 2015 (Thursday)

Cardio; 20 mins

Deads;
1 set 5 reps 275lbs
1 set 3 reps 320lbs
1 set 3 reps 350lbs
1 set 3 reps 375lbs**Joker Set

SLDL;
3 sets 7 reps 245lbs, 255lbs, 265lbs

Rack Pulls/ Shrugs;
3 sets 7 reps 295lbs, 305lbs, 315lbs

Best dead session in a very long time. Was going to go up another set or two but decided to stop since I want to try and take deads/ squats light the rest of the year. Only want to hit failure or close to it on the assistance work. Backup to 190lbs but body fat seems to be the same but sometimes we see what we want to. My teardrop on my quads seems to be the same so that is what I am going by.
 
October 16th, 2015 (Friday)

Cardio; 20 mins

Bench;
1 set 5 reps 215lbs
1 set 3 reps 245lbs
3 sets 1 rep 275lbs, 290lbs, 300lbs

Bench (DE);
6 sets 3 reps 205lbs

300lbs went up really good and considering this was my 3rd bench/ pressing workout in 4 days. Thought long and hard about going for 320-325lbs but decided not worth it. On heavy single days really don't want to push it to hard and just slowly work up on those days. First day of the week following 5/3/1 so those will be my hard days and the heavy singles will just be getting a feel for heavier weights and working on form those days.
 
October 19th, 2015 (Monday)

Bench;
1 set 3 reps 205lbs
1 set 3 reps 235lbs
1 set 3+6 reps 260lbs

Bench (DE);
6 sets 3 reps 185lbs

Today is day 8 of 9 in a row for work and over the weekend had 2 12.5hr shifts. Was extremely tired but happy with my bench considering everything.
 
October 20th, 2015 (Tuesday)

Squats;
1 set 3 reps 235lbs
1 set 3 reps 275lbs
1 set 3+9 reps 300lbs

Squats (Bench);
3 sets 5 reps 325lbs, 335lbs, 345lbs

Squats (DE/Pause);
3 sets 5 reps 225lbs, 235lbs, 250lbs

Last work day and finally get 2 off finally. Happy like yesterday considering how tired I am. Goal was 10 reps but got 12 so was happy with it.
 
October 21st, 2015 (Wednesday)

Cardio; 20 mins

Incline Press;
1 set 5 reps 205lbs
1 set 3 reps 235lbs
1 set 1+6 reps 265lbs

Seated Barbell Shoulder Press;**Setup in squat rack
3 sets 3 reps 135lbs, 155lbs, 170lbs
4 sets 1 rep 185lbs, 195lbs, 205lbs, 215lbs

Skullies;
3 sets

Push Downs;
3 sets

Was really happy with inclines today. Starting to feel my bench slowly coming back.
 
October 22nd, 2015 (Thursday)

Deads;
1 set 5 reps 285lbs
1 set 3 reps 330lbs
1 set 1+6 reps 370lbs

Deads (Deficit);
3 sets 5 reps 275lbs, 285lbs, 295lbs

Rack Pulls/ Shrugs;
3 sets 5 reps 315lbs, 325lbs, 335lbs

As tired as I was will take it.
 
i would like to say that even if your lifts had gone done, you're putting in good work and they're all still excellent especially compared to your bodyweight. based on your squat and dead numbers you could probably powerclean 275 lbs or more once you get used to it. i would say make sure to come up slow and in control and don't try to pull fast until your past your knees. wait to shrug and pull with your upper body into your turnover until your totally extended upward. you might want to look up what a tall power clean looks like, it's a really good assistance lift that will help you figure out the second part of the pull into the turnover. if you want to get more technical with it, once you figure those out you can try them starting on your toes, this really emphasizes foot mobility and dropping under the weight faster to make a smoother catch and rack.
 
dapack said:
October 1st,2015 (Thursday)

Cardio; 20 mins

(Super Set)
--1a. Side Laterals, 3 sets**Went really light, mainly warmup
--1b. Bent Over Rows
--1c. Dbl Front Raises

Power Cleans**Totally new
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 st 2 reps 155lbs
2 sets 1 rep 185lbs, 205lbs
3 sets 3 reps 185lbs

(Super Set)
--2a. EZ Curls; 3 sets
--2b. Dbl Incline Hammer Curls
--2c. Dbl Spider Curls

Decided since all my other lifts are tanking right now would start something new. Being a noob at power cleans should give me some decent gains and hopefully give me some motivation to hit the gym since right now it is at a big zero. 32 days until my 45th and hopefully can lose the last bit of fat by then and increase some of my lifts.
Click to expand...

how good is the bearing spin on your barbells at your gym? a bad barbell makes power cleans miserable.
 
October 24th, 2015 (Friday)

Bench;
4 sets 1 rep 275lbs, 290lbs, 300lbs, 315lbs

Bench (DE);
6 sets 3 reps 185lbs

Went a little heavier on bench but wanted to test shoulder and needed a confidence boost. Shoulder stills hurts a little but nothing major so still not 100% but getting better. Only been 7 weeks back to upper body since taking 3 months off and overall happy with were I am at. Was expecting it would take the rest of the year to get healthy again and seems like my guess will be about right. Set went up pretty good so guessing at least this day could have hit 325lbs. Last couple weeks been really good and feel like things are finally starting to turn the corner again.
 
October 25th, 2015 (Sunday)

Squats;
1 set 5 reps 245lbs
1 set 3 reps 285lbs
1 set 1+10 reps 320lbs

Squats (Bench);
3 sets 3 reps 350lbs, 365lbs, 375lbs

Squats (DE/ Pause);
3 sets 3 reps 250lbs, 260lbs, 270lbs

One 10/8 did the same for squats but only got 1+6 reps. Definitely feeling things are starting to turn around now. Think will go up 10lbs next cycle with squats and hopefully can get close to the same number of reps.
 
October 26th, 2015 (Monday)

Cardio; 35 mins

Bench;
1 set 5 reps 215lbs
1 set 3 reps 245lbs
1 set 1+7 reps 275lbs

Bench (DE);
6 sets 3 reps 185lbs

Really needed the past 2 days. Motivation has been tanking but now looking forward to the next cycle of 5/3/1. 3 reps short of my PR at 275lbs though my max is down a lot still at least my reps are getting better. Think will go up 10lbs next cycle for bench too.
 
November 2nd, 2015 (Monday)

Cardio; 20 mins

Bench;
1 set 5 reps 195lbs
1 set 5 reps 230lbs
1 set 5+7 reps 250lbs

Bench (DE);
5 sets 3 reps 205lbs

Super Set
--1a. EZ Curls; 3 sets
--1b. Incline Hammer Curls
--1c. Dbl Spider Curls

Dbl Curls (TUT);
3 sets 9 reps

Been sick the past week and still not 100% but slowly getting there. Hopefully once I get a day off or two can recover all the way. Was not expecting much today because of this but will consider last week a forced de-load. Plus side is even though under the weather still got the same reps as last cycle off 5/3/1 but at 5lbs heavier. Will consider that a win for the home team.
 
November 3rd, 2015 (Tuesday)

Squats;
1 set 5 reps 225lbs
1 set 5 reps 260lbs
1 set 5 reps 290lbs**Passed on AMRAP
(Joker Sets)
1 set 5 reps 315lbs
1 set 5 reps 340lbs**Light wraps
1 set 5 reps 350lbs**Light wraps
1 set 5 reps 365lbs**Heavy wraps
1 set 5 reps 375lbs**Heavy wraps

Almost passed on going to the gym today because I am still a little sick and knew doing squats was going to suck. Figured being sick my reps would be more effected than strength so passed on 290lbs for AMRAP this week and did joker sets and messed around with my wraps. Today is my last day of 9 in a row at work so finally my days off are coming and hopefully can finally kick this sickness the rest of the way.
 
November 4th, 2015 (Wednesday)

Incline Press;
1 set 5 reps 190lbs
1 set 5 reps 220lbs
1 set 5+4 reps 245lbs

Seated Barbell Press;
1 set 5 reps 130lbs
1 set 5 reps 150lbs
1 set 5+4 reps 165lbs

Skullies;
4 sets

Think I set my inclines a little to high but will keep it were it is at.
 
November 5th, 2015 (Thursday)

Cardio; 20 mins

Deads;
1 set 5 reps 260lbs
1 set 5 reps 305lbs
1 set 5+15 reps 340lbs

Rack Pulls/ Shrugs;
3 sets 7 reps 295lbs, 305lbs, 315lbs

(Super Set)
--1a. EZ Curls; 3 sets
--1b. Incline Hammer
--1c. Dbl Spider

Dbl Curls (TUT);
3 sets
 
November 6th, 2015 (Friday)

Bench;
4 sets 1 rep 275lbs, 290lbs, 300lbs, 320lbs

Bench (DE);
6 sets 185lbs

First time since June felt nothing in my shoulder after lifting. Hit 320lbs pretty good so maybe could have hit 330lbs that day. Still a little sick but finally getting over it.
 
November 9th, 2015 (Monday)

Bench;
1 set 3 reps 210lbs
1 set 3 reps 240lbs
1 set 3 reps 270lbs
(Joker Sets)
--1 set 3 reps 280lbs
--1 set 3 reps 290lbs
--1 set 3 reps 300lbs

Bench (DE);
6 sets 3 reps 185lbs

(Super Set)
--1a. EZ Curls; 3 sets
--1b. Incline Dbl Curls
--1c. Dbl Spider Curls

Power Cleans;
8 sets 3 reps**Kept really light 115lbs was average weight
 
Dustin07 said:
Did I read that deadlift day correctly? +15 reps @ 340lbs?
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Yep, was amazed with myself LOL 20 reps total. One thing I never tried was high rep deads and hoping maybe this is how my body responds best for training. In the past always did tons of single/ doubles.
 
November 10th, 2015 (Tuesday)

Squats;
1 set 3 reps 245lbs
1 set 3 reps 280lbs
1 set 3+10 reps 310lbs

Incline Press;
1 set 3 reps 205lbs
1 set 3 reps 240lbs
1 set 3+5 reps 260lbs

Squats (Bench);
3 sets 5 reps 340lbs, 350lbs, 355lbs

Squats (DE/ Pause);
3 sets 7 reps 225lbs, 230lbs, 240lbs

Skullies;
3 sets

Push Downs;
3 sets

The last set of squats destroyed me but pushed through and did my assistance work. Kind of knew I am only good for 1 solid set of deads/ squats a workout and think one reason why 5/3/1 is working so good is because you really only have 1 all out set a workout and I adjusted the %'s and weight to make sure I always get a lot more + reps. Added inclines today even though I benched yesterday because cannot workout tomorrow so want to make sure I get them in and will add shoulders in probably Friday after bench.
 
dapack said:
Yep, was amazed with myself LOL 20 reps total. One thing I never tried was high rep deads and hoping maybe this is how my body responds best for training. In the past always did tons of single/ doubles.
Click to expand...

if you figure it out let me know because i still haven't figured it out lol. 5/3/1 type approach kinda seems best for me except the training weights are always too low by default.
 
November 12th, 2015 (Thursday)

Cardio; 20 mins

Bench;
1 set 3 reps 210lbs
1 set 3 reps 245lbs
1 set 3+6 reps 270lbs

Bench (DE);
6 sets 3 reps 185lbs

Seated Barbell Press;
1 set 3 reps 140lbs
1 set 3 reps 160lbs
1 set 3+6 reps 175lbs

Power Cleans;
4 sets 3 reps 95lbs
3 sets 3 reps 115lbs
2 sets 3 reps 135lbs
1 set 3 reps 155lbs
 
November 13th, 2015 (Friday)

Deads;
1 set 3 reps 285lbs
1 set 3 reps 325lbs
1 set 3+14 reps 360lbs

Deads (Deficit);
3 sets 7 reps 250lbs, 265lbs, 285lbs

Rack Pulls/ Shrugs;
3 sets 5 reps 315lbs, 335lbs, 345lbs

(Super Set)
--1a. EZ Curls; 3 sets
--1b. Incline Dbl Curls
--1c. Dbl Spider Curls

Was expect reality to come and slap me in the face after last week's deads but again had one of my best dead session with regards to reps ever. Was hoping for 10 reps but got 7 more. Don't know what is going on but hoping this streak continues. Since switching to 5/3/1 things are climbing across the board and hoping it can continue at least until I get all my lifts close to what they were before the plunge.
 
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