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DaPack..Fighting Age One Day at a Time

Next 2 weeks I am scheduled 530am to 2pm. My diet before was setup for swing shift so had to think of something quick. Really not happy but will at least give me time to think of a good diet for when I am on mornings. I will be getting up around 345am so not really wanting to cook or doing anything to complicated.This is what I came up with.

Breakfast; greek yogurt and granola
Lunch; 2 pb sandwiches
Snack; 1 sweet potatoe
Pre-workout; Protein shake
Dinner; 12 egg white; 1/2lbs of veggies
Snack; 4 servings of cottage cheese
Snack; pb, protein bar
Don't like having this much dairy in my diet and plus it costs a lot. Trying to slowly drop body fat and having this much dairy in my diet wont help. At least it gives me a quick fix to come up with something else. Sleep will suck the first few days since not use to getting home until 1030pm last week so will not be expecting much in the gym.
 
January 16th, 2017 (Monday)

Wave 3's, Week 4

Bench;
1 set 7 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
4 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs
1 set 3+4 reps 275lbs

Machine Dips;
5 sets 7 reps

Hammer Strength Shoulder;
5 sets 7 reps

Almost didn't go to the gym since I only got about 4 hours of sleep last night. Coming into this week was expecting to maybe hit what I did last cycle but definitely not bet it by 3 reps. Really needed this.
 
your bench is strong. I know what you mean on sleep, part of me thinks for me that sleep might be more important than nutrition. although truthfully its probably 50/50.
 
Dustin07 said:
your bench is strong. I know what you mean on sleep, part of me thinks for me that sleep might be more important than nutrition. although truthfully its probably 50/50.
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Think depends on the lift too. For deads I feel sleep is extremely important.
 
January 17th, 2017 (Tuesday)

Wave 5's, Week 3**Was suppose to be de-load

Deads;
3 sets 3 reps 205lbs, 225lbs, 250lbs
2 sets 2 reps 275lbs, 305lbs
7 sets 1 rep 325lbs, 350lbs, 370lbs, 395lbs, 410lbs, 420lbs, 430lbs

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

Was suppose to be de-loading this week and was just going to mess around "Lightly" with some singles. 395 and 410 went up really good so decided to do 420 and that was pretty smooth too. Decided that 425 was my max last cycle might as well just try and beat it. 430 was a hard rep but definitely feel is was not a super hard struggling rep. Hoping I am finally start to get over this little hump been stuck in the last couple of months.
 
ususally the more technique dependant the lift is for you the better you can get away with lack of sleep etc if you are still able to concentrate but if you are more a grip and rip kinda person daily condition is a bigger factor
 
January 18th, 2017 (Wednesday)

Military Press;
1 set 9 reps bar
1 set 7 reps 75lbs
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 1 rep 135lbs
6 sets 3 reps150lbs

Flat Dbl Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 7 reps
 
Warsheeper said:
how do you feel during the de-load workouts mentally?
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Pretty good with how I have been doing it lately. Doing singles but not pushing it hard really helps me mentally, though did push it to hard the other day on deads. If I do singles around 80 to 85% then I get the feeling I am lifting heavy even though I am not pushing it do hard. Can't de-load doing the normal 60 to 65% since for me it is why bother. Would rather not workout if that is the case.
 
January 19th, 2016 (Thursday)

Squats;**After a long 8 weeks off
3 sets 10 reps bar, 95lbs, 115lbs
4 sets 5 reps 135lbs, 150lbs, 185lbs, 205lbs
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 295lbs, 315lbs, 330lbs, 345lbs

Been a long 8 weeks not squatting since I hurt my knee but felt really good today. Went really slow moving up in weight just to make sure all is better. Surprisingly I may have only lost 20 to 30lbs only off my squats. Hard to explain why I didn't lose more with taking 8 weeks off but not going to complain. One thing I am going to do is run my squats how I have been doing deads. Every other week will be a light, easy, workout and will have my easy weeks be when I am pushing hard on deads. Think this will benefit both since only one of them will be having a hard workout each week. Going to keep adjusting Juggernaut a little more to better suit me and will probably do only on spreadsheet for each since have all my lifts on one and each being on different waves keeps screwing me up.
 
Dustin07 said:
yeah that's pretty phenomenal that your squats stayed right there. maybe that's a testament to the deads?
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That is what I am thinking. Back about a year a go I couldn't bench for about 3 months I think it was and it went from 350lbs to 275lbs. Not much of drop considering I did zero upper body during that time. Think as long as you can do deads even if you have to take time off from one of the other big 3's you will be okay.
 
January 20th, 2017 (Friday)

Incline Press;
1 set 7 reps 135lbs
1 set 5 reps 160lbs
2 sets 3 reps 180lbs, 200lbs
5 sets 7 reps 215lbs

Hammer Strength Decline CGBP;
5 sets 11 reps
 
January 23rd, 2017 (Monday)

Wave 1's, Week 1

Bench;
1 set 9 reps 135lbs
1 set 7 reps 205lbs
1 set 5 reps 225lbs
6 sets 1 rep 250lbs, 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

Dbl Incline Press;
5 sets 11 reps

Hammer Strength Decline CGBP;
5 sets 5 reps

Goal at end of this cycle was to add 30lbs, 345lbs, but that is not going to happen. New goal will be 330 to 335lbs which is still going to be tough to get. 315lbs went up pretty good and think I could have hit 325lbs today but think hitting my goal is going to come down to what kind of day it is. Think on a really good day should be able to accomplish it. My extend this wave to 4 weeks if I feel that another week might be necessary to hit the goal. Most 46 yr olds would have been happy with today but for me still comparing were I was last March, 360lbs.
 
dapack said:
Most 46 yr olds would have been happy with today but for me still comparing were I was last March, 360lbs.
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Guy i was lifting with last night was telling me he couldn't move more weight because he's 41. I told him I have to move more weight because it keeps me young. When my back was bugging me I feel like light barbells was aging me too fast. moving heavy weight is giving me back some youth, I think.
 
Dustin07 said:
Guy i was lifting with last night was telling me he couldn't move more weight because he's 41. I told him I have to move more weight because it keeps me young. When my back was bugging me I feel like light barbells was aging me too fast. moving heavy weight is giving me back some youth, I think.
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Couldn't agree more. For me I just been struggling with comparing were I was at in March to now and part of me is hoping my best days are not behind me. Last couple of weeks been really good so that is giving my hope.
 
January 25th, 2017 (Wednesday)

Military Press;
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
2 sets 1 rep 140lbs, 150lbs
5 sets 3 reps 165lbs

Flat Dbl Press;
4 sets 5 reps
1 set 11 reps 110lbs

Machine Dips;
5 sets 7 reps

125 x 7 is my PR for flat dbl press but crappy thing is after 100lbs my gym does 10lb jumps up to max bell of 130lbs. Really doubt I could pull of 7 reps at 130lbs but at least I am close
 
dapack said:
Couldn't agree more. For me I just been struggling with comparing were I was at in March to now and part of me is hoping my best days are not behind me. Last couple of weeks been really good so that is giving my hope.
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I hope so too because I am basing my potential for the next 10 years off what i've seen you do!
 
January 26th, 2017 (Thursday)

Wave 5's, Week 4

Deads;
3 sets 3 reps 185lbs, 205lbs, 225lbs
2 sets 2 reps 275lbs, 315lbs
2 sets 1 rep 335lbs, 360lbs
1 set 5+6 reps 380lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shrugs

Dbl Curls;
5 sets 5 reps

Only got about 4 hours of sleep so wasn't expecting to much. At first was disappointed but when I got home looked at my best reps at that weight and it is 15 reps. That was done on a rubber dead lift platform so needless to say there was a little bounce in the reps. Strange thing is yesterday my left knee started hurting and today it is worse. Can't understand since I did squats a week ago and if it was because I was still injured one would figure I would have felt it immediately. Maybe it was delayed effect for some strange reason but hoping it gets better.
 
January 27th, 2017 (Friday)

Wave 7's, Week 3

Incline Press;
1 set 7 reps 135lbs
1 set 5 reps 150lbs
1 set 3 reps 180lbs
1 set 2 reps 210lbs
1 set 1 rep 225lbs
1 set 7+4 reps 240lbs

Dbl Shoulder Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 11 reps

Been a really good couple of weeks for me. Starting to feel like I am getting my Mojo back a little. Still think with adjustments I can make Juggernaut work a little better for me and keep me mentally strong. 12 to 16 weeks is a long time to see the benefits of your work. Bench will be 14 to 15 weeks from the time I maxed last to when I do it again. And deads will be around 20 weeks.
 
January 31st, 2017 (Tuesday)

Wave 1's, Week 2

Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
6 sets 1 reps 250lbs, 265lbs, 280lbs, 295lbs, 310lbs, 320lbs

Hammer Strength Decline CGBP;
5 sets 5 reps

Really wasn't feeling it today, tired and just worn down. Original plan was to bench Thursday since I am off and it is de-load for deads/ incline and do to knee issues can't squat. I really only had 2 workouts this week planned because of all of that. Overall will take it but going to bench again on Thurs liked planned. Goal was 325lbs today and could have done it but would have been close to failure. Really not going to be happy with just 10 to 15lb increase in 15 weeks but it is looking like if I hit 330lbs it would be a miracle at this point.
 
after all these years I still really haven't figured out deloads. preparing for them, doing them, coming out of them.
 
A Deload isn't really straight forward our Deloads are pretty much just reduced sets and a lower RPE rating, only the technical lifts are reduced by % but just slightly, we ended the last cycle with 80% with the Snatch, Clean&jerk, we Deload with 70%, the Squats we're a Top Set of 8 with 85% + 4 down sets with 70%, Deload was 2 sets of 8 with 80%, for upper body we ended with 6 working sets per exercise all with an RPE rating of 8, Deload is 3 sets @6, those are just a few of many ways to go about Deloading
 
February 1st, 2017 (Wednesday)

Wave 3's, Week 3

Military Press;
1 set 9 reps bar
1 set 7 reps 80lbs
1 set 5 reps 100lbs
1 set 3 reps 120lbs
1 set 2 reps 140lbs
3 sets 1 rep 150lbs, 160lbs, 170lbs
1 set 3+4 reps 180lbs

Dbl Curls;
6 sets 7 reps

Really happy with today. Last cycle 190lbs was my max so things are looking up for at least MP's. Was debating dropping today and replacing it with another bench session since when my bench was really high I typically had 2-3 sessions a week. Been going back and forth if today actually helps with my bench but for time being will keep it as is.
 
6 month compare, 7/27/2016 @ 193lbs to 2/1/2017 @ 210lbs. Slowly cutting and can tell but again not in a hurry at all. 1 to 2lbs of fat a month is just fine with me. Mid-December was around 215lbs.

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February 2nd, 2017 (Thursday)

Wave 3's, Week 1**De-load

Deads;
3 sets 3 reps 185lbs, 230lbs, 255lbs
7 sets 1 rep 325lbs, 345lbs, 370lbs, 385lbs, 405lbs, 425lbs, 440lbs

Was really hard to walk away with how smooth the last set went up. Kept telling myself it is a de-load week and in 7 to 8 weeks when I max that is when it will count. 465lbs in both my gym and meet PR for sumo but 470lbs in my best lift at a meet in conv. Think how I am doing deads now just might be the key for me. This is how this wave would look if I stuck to it and next to it is my adjustments.

Week 1; 7 sets 3 reps 345lbs***New; de-load with singles but not pushing it
Week 2; 5 sets 3 reps 380lbs****New; 2 to 3 sets 3 reps between 340 and 400lbs
Week 3; Juggernauts is the final week 415lbs 3+reps;***New de-load with singles but not pushing it
Week 4; Juggernaut de-load***New 415lbs 3+reps

Seems to be working for now so will stick with this format.
 
February 3rd, 2016 (Friday)

Wave 1's, Week 2

Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
7 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

Hammer Strength Decline CGBP;
5 sets 5 reps

Like Tuesday think I could have gotten 325lbs but did not want to risk going to failure. Goal this week was 325lbs but only manage 320lbs so going to add 1 extra week to this wave.
 
February 6th, 2017 (Monday)

Wave 1's, Week 3

Bench;
3 sets 3 reps 135lbs, 165lbs, 185lbs
6 sets 1 rep 225lbs, 250lbs, 275lbs, 295lbs, 310lbs, 325lbs

Machine Dips;
5 sets 5 reps

I was shocked how smooth 325lbs went up and definitely not expecting it. Think definitely could have hit 335lbs today so hoping next week when I max will have another good bench day.
 
February 7th, 2017 (Tuesday)

Wave 3's, Week 2

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
1 set 1 rep 315lbs
3 sets 3 reps 365lbs, 385lbs, 405lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 7 reps
--1b. Dbl Shrugs

As good as last week's deads were today was just okay. No explosion in any off the reps, including at 225lbs.
 
dapack said:
February 7th, 2017 (Tuesday)

Wave 3's, Week 2

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
1 set 1 rep 315lbs
3 sets 3 reps 365lbs, 385lbs, 405lbs

(Super Set)
--1a. Dbl SLDL; 5 sets 7 reps
--1b. Dbl Shrugs

As good as last week's deads were today was just okay. No explosion in any off the reps, including at 225lbs.
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I never felt good pulling over 400 two weeks in a row. IDK why but anytime I hit 405+ even when I was repping it, the next week I had to change approach.
 
February 9th, 2017 (Thursday)

Wave 1's, Week 3

Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
8 sets 1 rep 225lbs, 250lbs, 275lbs, 290lbs, 300lbs, 310lbs, 315lbs, 330lbs

Hammer Strength Decline CGBP;
5 sets 5 reps

Hate asking for a spot 2 sets in a row so called it good. 330lbs went up pretty good so hoping next week will be able to hit my goal of 340lbs this cycle. Think it will come down to if it is a good day or a bad day.
 
February 10th, 2107 (Friday)

Flat Dbl Press;
5 sets 5 reps top set 110lbs

Wave 5's, Week 1

Incline Press;
6 sets 5 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs, 235lbs

Machine Dips;
5 sets 9 reps

Incline was taken when I got there so did it second.
 
February 13th, 2017 (Monday)

Wave 1's, Week 4

Bench;
3 sets 3 reps 135lbs, 165lbs, 185lbs
6 sets 1 rep 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 335lbs

Dbl Shoulder Press;
5 sets 5 reps

Machine Dips;
5 sets 5 reps

Hate asking for a spot 2 sets in a row but pretty confident I can hit 340lbs if need be. Last cycle,14 weeks, added 25lbs to my bench so hit my goal and pretty happy about that. I know the closer I get to were I was before and my PR things will slow way down. Last March 360lbs was my bench and 375lbs is my PR so looking at those numbers I will take 10lb gain next block. Really not going to change things up and will run it the same as last time though this time I am going to do singles after my warm up for 2 to 3 sets then drop back down and do my working sets. Going to start out with 290lbs for the 1st week and every week will add 5lbs to it until I hit the single wave.
 
February 14th, 2017 (Tuesday)

Wave 1's, Week 1

MP's;
1 set 9 reps bar
1 set 7 reps 75lbs
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
8 sets 1 rep 160lbs, 165lbs, 170lbs, 175lbs, 180lbs, 185lbs, 190lbs, 195lbs

Db Curls;
5 sets 7 reps

I know it doesn't make sense to do MP's a day after maxing bench and doing shoulders but starting to get sick so want to get another workout in before things possibly get worse. 190lbs was my max last cycle so at least already have that broken. Would be nice to max at 205lbs this cycle.
 
February 17th, 2017 (Friday)

Bench;**Warm up, Incline was taken
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs

Wave 5's, Week 2

Incline Press;
2 sets 2 reps 200lbs, 225lbs
4 sets 5 reps 235lbs, 240lbs, 245lbs, 250lbs
5 sets 1 rep 255lbs, 265lbs, 275lbs, 280lbs, 285lbs, 290lbs**Extra work
 
were you able to dodge getting sick? seems like everyone is falling like flies again. this has been a bad winter for cold and flu bugs.
 
February 20th, 2017 (Monday)

Wave 1's, Week 3

Military Press;
1 set 9 reps bar
1 set 7 reps 65lbs
1 set 5 reps 95lbs
1 set 3 reps 115lbs
8 sets 1 rep 135lbs, 155lbs, 170lbs, 185lbs, 195lbs, 205lbs, 210lbs, 215lbs
1 set 0 reps 220lbs

Flat Dbl Press;
5 sets 5 reps

Hammer Strength Decline CGBP;
5 sets 7 reps

Did better than I was hoping for. If next block I can add 10lbs to my MP's would definitely be super happy about that. Hit 2 plates for a single for me would be pretty awesome.
 
Warsheeper said:
2 plates is strong as hell, especially considering you're not really a heavyweight
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I think it should be possible to add 10 more pounds in next block but who knows. If I take all the de-loads next block will be around 14 to 15 weeks.
 
February 22nd, 2017 (Wednesday)

Wave 5's, Week 3

Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
3 sets 1 rep 225lbs, 240lbs, 250lbs
1 set 5+3 reps 260lbs

Dbl Shoulder Press;
5 sets 5 reps

Hammer Strength Decline CGBP;
5 sets 9 reps

Did not plan right and have 3 waves ending this week and 2 are pressing, MP's and Inclines. Next time will plan a little better. Don't mind deads and something else ending the same week but 2 pressing movements is to much for my shoulders. Overall pretty happy with today and was not expecting it, goal was hitting 5+1 reps.
 
February 23rd, 2017 (Thursday)

Wave 3's, Week 4

Deads;
2 sets 3 reps 230lbs, 280lbs
1 set 2 reps 325lbs
3 sets 1 rep 345lbs, 370lbs, 395lbs
1 set 3 reps 415lbs

(Super Set)
--1a. Dbl SLDL's; 5 sets 7 reps
--1b. Dbl Shrugs

Knew warming up it was going to be one of those days, had no explosion in any reps no matter the weight. Hoping in 4 weeks things will be different since a few weeks ago all my pulls had explosion and did 440lbs pretty solid.
 
Been sick and appetite has been horrible, lost 17lbs as of today. Hoping next day or two can start back up though still a little sick. Not looking forward to see how much I lost. Good thing is bench and MP's are starting over though deads are on the single wave.
 
March 20th, 2017 (Monday)

Bench;
1 set 10 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
4 sets 1 rep 250lbs, 265lbs, 275lbs, 295lbs

Hammer Strength Decline CGBP;
5 sets 13 reps

Finally after 4 weeks of being sick got into the gym. I lost 18lbs during the 4 weeks, 215lbs down to 197lbs. Think I could have gotten 305 to 310lbs if I really pushed it but just wanted to see how much I lost. This week will be messing around and trying to find out my new workout weights since I definitely cannot go off of what I had before being sick. I did lose some fat during the course of being sick so I guess that is a plus. This week too will be trying to get my diet back on track, at least make sure I am getting enough protein. Working out at a new gym too since we moved and need to get use to the equipment. Bench is a little lower to the floor and rings on the bar are placed a little differently. Plus side is they have a Hammer seated shoulder press so might use that for assistance on MP's.
 
you moved again?!
I"m with you on the weight loss although mines from travelling... not being sick.

have you noticed how hard it is to eat more protein than carbs without a massive amount of fat when you travel??
 
that's a hell of a weight loss due to unfortunate circumstances...great job moving solid weight afterwards...
 
Dustin07 said:
you moved again?!
I"m with you on the weight loss although mines from travelling... not being sick.

have you noticed how hard it is to eat more protein than carbs without a massive amount of fat when you travel??
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We bought a house. Same company running this gym as the last but the equipment is a little different. After our year is up going to look into another gym. We have 3, including this, within 10 minutes from the house. Hoping one of the others have a good deadlifting area and better bars. And yes on the traveling. When traveling I don't try to hit any kind of diet.

Yomo said:
that's a hell of a weight loss due to unfortunate circumstances...great job moving solid weight afterwards...
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Sucks since I was making good gains but hopefully will come back quick since it was do to illness.
 
March 24th, 2017 (Friday)

Deads;
3 sets 3 reps 185lbs, 225lbs, 275lbs
6 sets 1 rep 315lbs, 365lbs, 385lbs, 405lbs, 425lbs, 440lbs
1 set 0 reps 455lbs

Incline Press;
1 set 5 reps 135lbs
1 set 3 reps 185lbs
1 set 2 reps 205lbs
3 sets 1 rep 225lbs, 250lbs, 260lbs

At least my deads didn't lose to much at all. Think after a couple weeks back could pull off 455lbs. Chest was still sore from Monday but inclines still really sucked. Just finished a wave before getting sick on inclines and did 260lbs for 8 reps. So I readjusted my numbers based on my strength now and next week will be back full time. Going to start everything over again next week but each will be on a different wave. This is what I am thinking;
MP's; Wave 9
Bench; Wave 7
Deads; Wave 5
Inclines; Wave 3
 
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