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DaPack..Fighting Age One Day at a Time

August 11th, 2017 (Friday)

Cardio; S: 25 mins

Squats**Heavy Day
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
5 sets 5 reps 240lbs, 250lbs, 260lbs, 265lbs, 270lbs

Pause Squats, 5 secs.;
4 sets 3 reps 185lbs

Lat Pull Downs;
4 sets 11 reps

Went a little lighter today and adjusted my %'s. Originally was suppose to be 5x5 @ 270lbs for squats and 210lbs for pauses. Was a hard workout but don't think you can have an easy squat session. Felt really good afterwards and only really tough set was last set of squats but had at least a few more reps left in me. Hoping with a lighter week and getting my diet, calories back up, will be better next week.
 
August 12th, 2017 (Saturday)

Going to keep a food log just to make sure I am taking what I need. Also going to make sure I get some pre-workout carbs in which I have not been doing. Figured fruit would be good since I am at the gym about 30mins after waking up. Lightest day last week was 174lbs.
Start; 204lbs
Wk 1; 202lbs
Wk 2; 200lbs
Wk 3; 198lbs
Wk 4; 196lbs
Wk 5; 194lbs
Wk 6; 192lbs
Wk 7; 190lbs
Wk 8; 188lbs
Wk 9; 187lbs
Wk 10; 185.5lbs
Wk 11; 183.5lbs
Wk 12; 181.5lbs
Wk 13; 181lbs
Wk 14; 179.5lbs
WK 15; 178lbs
 
August 14th, 2017 (Monday)

Cardio; S: 40 mins

Week 2

Bench;**Light Day
3 sets 3 reps 155lbs, 170lbs, 185lbs**Speed work
4 sets 1 reps 235lbs**Comp. bench
3 sets 4 reps 210lbs**Pause bench

Incline Press;
3 sets 9 reps

Incline CGBP;
4 sets 9 reps

Nice short/ easy session today. Bringing my calories up a little this week and switched out another cut meal for a maintenance meal so not expected to much for weight loss this week. Will be happy to break even.
 
August 15th, 2017 (Tuesday)

Cardio; S: 40 mins

Squats;**Light Day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 245lbs

Leg Press;
4 sets 9 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Incline Hammer
--1c. Dbl Spider
 
that's a huge cut. weren't you up higher than that last year, like 212+? nice job on the discipline and maintaining strength.
 
August 16th, 2017 (Wednesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 2 reps 330lbs, 345lbs

Was suppose to work up to 4 sets 4 reps 370lbs but 345lbs felts heavy. Decided just to leave the gym after last set. If 345lbs felt heavy no sense to continue on. Still think I am paying the price from a couple weeks ago doing 405lbs x 5 reps. Passed on cardio too. Thinking what I really need to do with deads is back way off on deads. Going to adjust my numbers moving forward and base my lifts around 10% less than what my max is.
 
Yomo said:
what program are you running?
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Kind of made my own up based on a combination of other programs and what I felt I could do. I know for me biggest problem is always pulling close to max effort and it takes me a good 3 to 4 weeks to recover after doing that. I looked at your log and noticed a lot of your pulls were mid-400's for triples but come meet day you pulled 560lbs. Going to take a cue from you start going lighter. Adjusted -50lbs lighter moving forward.
 
August 17th, 2017 (Thursday)

Cardio; S: 40 mins, E: 15 mins

Bench;**Heavy Day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 3 reps 225lbs
5 sets 4 reps 240lbs, 245lbs, 250lbs, 260lbs, 265lbs

2 Board Press, Medium Grip;
4 sets 3 reps

MP's;
4 sets 9 reps
 
dapack said:
Kind of made my own up based on a combination of other programs and what I felt I could do. I know for me biggest problem is always pulling close to max effort and it takes me a good 3 to 4 weeks to recover after doing that. I looked at your log and noticed a lot of your pulls were mid-400's for triples but come meet day you pulled 560lbs. Going to take a cue from you start going lighter. Adjusted -50lbs lighter moving forward.
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I'm money between 82.5%-87.5% in terms of progression. Especially in the 5 rep range. Anything over 90%, and I respond best to doubles and singles, as far as recovery is concerned. But I rarely go over 90%, as it has always been counterproductive if done frequently. I also pull conventional 2x a week, and do GMs and RDLs on the 3rd day, so I've grown more and more accustomed to it. I eventually will add opposite stance. For me it's all about progression.

Some programs lock you into a set %/rep scheme, and most people burn themselves out way too fast. From what I've seen from you, I'd really consider looking into RPE, or RIR style training.

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If at all interested, Mike T does a great job breaking the style down in order to personalize, and once implemented his Intermediate Program is a no brainer as long as you feel comfortable autoregulating. I for one will eventually cave into this style, but as of right now, absolutely suck at gauging RPE, and am more OCD about %'s.
 
Yomo said:
I'm money between 82.5%-87.5% in terms of progression. Especially in the 5 rep range. Anything over 90%, and I respond best to doubles and singles, as far as recovery is concerned. But I rarely go over 90%, as it has always been counterproductive if done frequently. I also pull conventional 2x a week, and do GMs and RDLs on the 3rd day, so I've grown more and more accustomed to it. I eventually will add opposite stance. For me it's all about progression.

Some programs lock you into a set %/rep scheme, and most people burn themselves out way too fast. From what I've seen from you, I'd really consider looking into RPE, or RIR style training.

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If at all interested, Mike T does a great job breaking the style down in order to personalize, and once implemented his Intermediate Program is a no brainer as long as you feel comfortable autoregulating. I for one will eventually cave into this style, but as of right now, absolutely suck at gauging RPE, and am more OCD about %'s.
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Thanks for the info. Biggest problem for me with deads is always going ME and it takes me weeks to recover afterwards. Just need to lighten the load and not worry about pulling big every workout.
 
August 18th, 2017 (Friday)

Cardio; S: 25 mins

Squats;**Heavy Day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
5 sets 5 reps 245lbs, 255lbs, 265lbs, 270lbs, 275lbs

Pause Squats, 5 secs.;
4 sets 3 reps 210lbs

Chest Supported Rows;
4 sets 9 reps
 
i got the best deadlift progress without maxing at all
tripples@8 is what worked best when i had my 240kg@81kg bodyweight competition lift
 
Warsheeper said:
i got the best deadlift progress without maxing at all
tripples@8 is what worked best when i had my 240kg@81kg bodyweight competition lift
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Yeah, I go ME way to often and after each one take me 3 to 4 weeks to recover. So in the end I am never fully recovered.
 
August 22nd, 2017 (Tuesday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Week 3

Squats;**Light Day
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
4 sets 3 reps 255lbs

Bench;**Light Day
3 sets 3 reps 155lbs, 170lbs, 185lbs**Speed work
4 sets 1 reps 245lbs**Comp bench
3 sets 3 reps 215lbs, 220lbs, 225lbs**Pause bench

Gained +0.5lbs last week for average weight of 178.5lbs. Hate Tuesday workouts since they suck so bad but a perfect day for a light workout. Seem my body is adapting to the calories/ cardio so need to make a change. For now will make the stair mill HIIT since I don't really wont to mess with my calories at this point.
 
August 23rd, 2017 (Wednesday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Deads;**Conv
2 sets 3 reps 225lbs, 250lbs
2 sets 5 reps 275lbs, 285lbs
1 set 3 reps 305lbs
1 set 2 reps 325lbs
5 sets 1 rep 335lbs**1 min rest

RDL'S;
2 sets 5 reps 190lbs, 205lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
1 set 5 reps 255lbs

Chest Supported Rows;
4 sets 9 reps

Lowered my training weight for deads by (-40lbs), hope this will help. Still feeling the effects of over training my deads so hoping by lowering my training weight in a couple weeks will be back to normal.
 
August 4th, 2017 (Thursday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Bench;**Heavy day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 3 reps 225lbs
1 set 1 rep 250lbs
4 sets 3 reps 260lbs

Left chest was really tight today so backed off and called it a day. I am doing a test water drop that I started Sunday with pre-loading water and the last couple days things really started getting intense. Don't know if I will end it before I go to work, while at work or just continue on and when I get home in the morning around 730am act like I am doing a morning weigh in. Work will be tough if I continue and my mood is really soar right now but worse case only 12 hours left if I do continue. Will post everything tomorrow on my test water drop and what I did.
 
August 25th, 2017 (Friday)

Sunday;
Start Weight; 182lbs
2 gallons water
End Weight; 184lbs

Monday;
Start Weight; 184lbs
2 gallons water
Meals; High Pro/ High Fat, Carbs < 50 grams
End Weight; 184lbs

Tuesday;
Start Weight; 184lbs
1 gallon water
Meals; High Pro/ High Fat, Carbs < 50 grams
2 hot baths
End Weight; 179lbs

Wednesday;
Start Weight; 178.5lbs
1/2 gallon water
Meals; 3 protein shakes, Carbs as low as possible
3 hot baths
1 10oz Magnesium Citrate
End Weight; 173.5lbs

Thursday;
Start Weight; 174.5lbs
1/4 gallon water
Meals; 2 protein shakes, Carbs as low as possilbe
3 hot baths
End Weight; 170.5lbs

Friday;**After work
Start Weight; 169.5lbs
2 hot baths
End Weight; 166.5lbs

Ended up going from 182.5lbs down to 166.5lbs, (-15.5lbs) water weight lost. One thing is the water loading did not really work for me and think main reason is I am horrible drinking water on a daily basis, only around 16 oz a day. Glad I did this because it made me realize I really need to make an effort to greatly increase my water intake and get close to 1 gallon a day. Will probably not mess with water loading again and just start cutting down on water 2 days out and maybe just take an OTC diuretic. Also probably would count the water used for mixing the protein shakes against daily water intake and need to spread my water out instead of saving a lot of it for later in the day after the baths. The state I was in after the 2 baths this morning there would be know way I could drive more than a few miles. The meet I am thinking about doing, probably only around 20% right now, is 1.5 hours away so would have to have my wife do the drive. I sort of figured would need to be around 172 to 175lbs to pull of making the 165lbs weight class which I feel once I finally get a six pack and around the body fat I want should be sitting around the weight. Making the 165lbs weight class would be a walk in the part at that point. Starting at 182lbs and putting for 90% effort I almost made the 165lb weight class. Overall an extremely hard mental/ physical few days and glad it is over with. Never dropped this much water before in my life and it was extremely challenging to say the least. The meet is 14 weeks out and really need to drop the rest of this body fat so I can stop all the cardio and get my calories back up so I can start getting my strength back and improving on it. 9 weeks out is when I will make my decision and unless I am 100% confident I can hit 1,120lbs total I will not do the meet.
 
14 weeks out is more than enough time...and definitely don't base entering a meet on a specific number...base it on how well you feel, from a health standpoint as well as injury status.

If I actually put in the effort to load sodium as well as run an intense water load, I have no doubt in my mind I could have made the 165 class...but for me, the risk/reward ratio wasn't there...the last thing I want to do is feel like **** on the platform and not enjoy the meet.

Good luck...I'll be here following along.
 
Yomo said:
14 weeks out is more than enough time...and definitely don't base entering a meet on a specific number...base it on how well you feel, from a health standpoint as well as injury status.

If I actually put in the effort to load sodium as well as run an intense water load, I have no doubt in my mind I could have made the 165 class...but for me, the risk/reward ratio wasn't there...the last thing I want to do is feel like **** on the platform and not enjoy the meet.

Good luck...I'll be here following along.
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I total agree. After a day to think about there actually is a lot I would have done different for the water drop. I just figured if my weight does end up being around 175lbs and from there modifying my carbs I would end up around 172lbs. At that point might as well go to 165lbs.
 
Dustin07 said:
In North Dakota didn't you take the state record for PL? what was your weight class then?
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Yeah, seems like ages ago, 3.5 years. Was in the 220lb class, weighed in at 217lbs the day of the meet. Lifts were:
Bench; 336
Squat; 424
Deads; 469
Total; 1229
 
August 29th, 2017 (Tuesday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Bench;**Light Day
3 sets 3 reps 155lbs, 170lbs, 185lbs**Speed work
4 sets 1 rep 225lbs, 250lbs, 260lbs, 275lbs
4 sets 1 rep 250lbs**Comp bench
3 sets 3 reps 230lbs**Pause bench

Machine Dips;
4 sets 11, 9, 7, 5 reps

Really can't update my weight because of dropping water last week. So far the last 2 days been around 177lbs. Considering I worked a double on Monday, got 5 hours sleep before heading back to work and this morning when I got home only got about 4 hours of sleep really happy with bench today. Think after the last couple weeks of going backwards things are starting to finally turn around. Guess will know for sure on my heavy day this week.
 
August 30th, 2017 (Wednesday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Went in for deads and warm ups went really good and 1st working set. Next set was 335lbs x3 and in sumo could not even get it off the floor. Switched to conv and managed 1 rep. Was a long work week so think that had something to do with it. Was not long ago did 405x5 and hit 455x1 and everything has been going backwards. Going to take next week off from deads since it will be a short week in the gym anyways. Also going to switch over full time to conv. since I believe it is my stronger pull, specially after today. My PR is in conv. but switched over to sumo full time because of my lower back which seems to be okay right now. Not much I can do if I decide to do the meet in 14 weeks for my deads but the one thing I can do is make sure if I do it that I am able to pull at 100% of my full potential. So main plan over the next few weeks is to recover fully from my overtraining.
 
dapack said:
Was not long ago did 405x5 and hit 455x1 and everything has been going backwards. Going to take next week off from deads since it will be a short week in the gym anyways. ......

...... So main plan over the next few weeks is to recover fully from my overtraining.
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If you figure out the secret behind this let me know. I still have not figured out the science or voodoo or magic behind why somedays are PR days and somedays when they should be PR days, are pure junk. This week I walked into the gym feeling weak as hell, my bench was down a good 10-15lbs for working set. But my girlfriend shows up and I added 20lbs to my deadlift working set. The girl always gives me a good kick in the hormones I think and makes me act like a 16yr old. so far that's my only secret and favorite supplement.
 
August 31st, 2017 (Thursday)

Bench;**Heavy Day
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
4 sets 1 rep 250lbs, 265lbs, 275lbs, 285lbs
3 sets 3 reps 255lbs, 265lbs, 275lbs

MP's;
4 sets

Incline CGBP;
4 sets

Working that double on Monday just kick my butt. Slept 10+hrs the last couple of days and still worn down so really didn't feel like doing cardio. Since I stopped dedicating a day to MP's they have fallen a ton. Going to relax a little on my diet too the next couple of weeks to give my body a little break. If I put in a solid 2 to 3 weeks of work should be were I want to be body fat wise. So after Labor Day week will put in a hard 2 to 3 weeks and finish this cut off. Going to track my calories over the next week or so just to see how it effects my weight and get a better estimate on my maintenance. Weekends I really don't do much so will bring them down.
8/31/17
Calories; 1,938
Fats; 64.5
Carbs; 137.5
Fiber; 39
Protein; 219.5
 
September 1st, 2017 (Friday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Squats;**Heavy Day
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 1 rep 250lbs
4 sets 3 reps 265lbs, 275lbs, 285lbs, 300lbs

Squats, Paused;**3 Secs
3 sets 3 reps 225lbs

Went +10lbs on my finally set since things felts really good but also made sure to leave a few reps in the tank. Only issue I had is my belt was to loose and felt like I was doing them almost belt less. Been drilling holes in it as I am losing weight and seems like I need to drill a couple more holes. My waist around the love handles is (-6") since I started the cut. Have a really nice Inzer belt and really should pick up a new one but don't have an extra $100 sitting around.
9/1/17
Calories; 2,041
Fat; 61.5
Carbs; 159.5
Fiber; 32
Protein; 224
 
September 2nd, 2017 (Saturday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Average weight this wee was 177lbs. A little surprised since I was thinking coming of the week of dropping water it would go up a lot.
9/2/2107
Calories; 1,449
Fat; 63
Carbs; 81.5
Fiber; 15
Protein; 175
 
September 5th, 2017 (Tuesday)

Cardio; S: 20 mins (HIIT)

Bench;**Light Day
3 sets 3 reps 165lbs, 175lbs, 185lbs
4 sets 1 rep 225lbs, 250bs, 275lbs, 280lbs
3 sets 1 rep 250lbs, 255lbs, 260lbs**Comp bench
3 sets 2 reps 235lbs, 240lbs, 245lbs**Paused


9/5/2017
Calories; 2,041
Fat; 61.5
Carbs; 159.5
Fiber; 32
Protein; 224
 
September 6th, 2017 (Wednesday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Deads;**Speed pulls
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 rep 315lbs 340bs

Squats;**Light Day
4 sets 2 reps 275lbs

Deads went okay but last set was a little tougher than it should have been but working on 4 hours of sleep probably didn't help. Next few week going to go really light with deads, probably just do the same thing as today and stop once the speed slows down. Will alternate between conv/ sumo.
 
ever try replacing an in between week with a completely different movement to help assist rather than just deload the lift? ...Good Mornings (standing or sitting), block pulls, SLDLs/RDLs, etc instead? They have decent carryover without being as taxing as Deads.
 
Yomo said:
ever try replacing an in between week with a completely different movement to help assist rather than just deload the lift? ...Good Mornings (standing or sitting), block pulls, SLDLs/RDLs, etc instead? They have decent carryover without being as taxing as Deads.
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That is a good idea. Right now I switch back and forth between conv and sumos but maybe getting just stick will rdl's on the off weeks. Been thinking about sticking with light pulls so maybe after some speed work do some heavy rdl's.
 
September 7th, 2017 (Thursday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Bench;**Heavy Day
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
2 sets 1 rep 250lbs, 275lbs
3 sets 2 reps 265lbs, 270lbs, 275lbs

Machine Dips;
4 sets 13 reps

Incline Dbl Press;
4 sets 13 reps

Still recovering a little from my light bench day. Slowly my light days are getting heavier so need to take at least 3 days off in between. Problem is with 2 days of squats on 2 days of bench struggling to find a good layout. This is my initial though;
Mon; heavy squat
Tues; heavy bench
Wed; speed deads, rdl's
Thurs; light squat**should effect my deads i hope
Fri; heavy deads; light bench
 
dapack said:
That is a good idea. Right now I switch back and forth between conv and sumos but maybe getting just stick will rdl's on the off weeks. Been thinking about sticking with light pulls so maybe after some speed work do some heavy rdl's.
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always consider your own personal recovery speeds...you have lifters like the Lilliebridges who alternate Heavy and Light Squat and Dead sessions in a way that they only do each lift heavy twice a month...they may be an exception in general, but plenty of lifters find success in heavy deads only twice a month outside of them...

if you're still having recovery issues, I'd say try heavy deads one week, and the following week avoid DE work and just use a supplemental movement that requires similar motor patterns and/or works general weakness for that specific lift, for example light GMs, RDLs (Barbell or DB), HB Squats, block pulls, belt squats for high reps, the list goes on and on...you don't necessarily have to go heavy for guaranteed carryover...always good to experiment, especially when considering doing your best to avoid injuries.
 
Yomo said:
always consider your own personal recovery speeds...you have lifters like the Lilliebridges who alternate Heavy and Light Squat and Dead sessions in a way that they only do each lift heavy twice a month...they may be an exception in general, but plenty of lifters find success in heavy deads only twice a month outside of them...

if you're still having recovery issues, I'd say try heavy deads one week, and the following week avoid DE work and just use a supplemental movement that requires similar motor patterns and/or works general weakness for that specific lift, for example light GMs, RDLs (Barbell or DB), HB Squats, block pulls, belt squats for high reps, the list goes on and on...you don't necessarily have to go heavy for guaranteed carryover...always good to experiment, especially when considering doing your best to avoid injuries.
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A lot of good ideas. Main thing is to recover fully from over training deads. Reading your log made me realize that I was pulling way to heavy to often and don't know if age has something to do with it but if I pull ME than I am screwed for about 3 to 5 weeks no matter the rep range. Really want to have conv. deads in there some where since I think the carryover for my sumos would be good. Just need to recover all the way first and then will start messing around with adding stuff and experimenting.
 
September 8th, 2017 (Friday)

Cardio; S: 20 mins (HIIT)

Squats;**Heavy Day
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 1 reps 250lbs
4 sets 2 reps 280lbs, 290lbs, 300lbs, 310lbs

Squats, Paused 2 secs.
3 sets 3 reps 230lbs, 240lbs, 245lbs

Looked at my log and been 14 weeks since I started squats and maxed at 335lbs at the time. Really disappointed since after 14 weeks would have thought I would have gained around 40 to 50lbs back easily. Think maybe one reason is my left knee may feel better but maybe there is still some healing going on so my body is limited my gains right now. Sounds good at least so will stick with that.
 
September 11th, 2017 (Monday)

Cardio; S: 20 mins (HIIT)

Squats;**Light Day
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 1 reps 255lbs
4 sets 2 reps 285lbs, 295lbs, 305lbs, 320lbs

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 335lbs
2 sets 1 rep 350lbs, 365lbs

Average weight 176.5lbs down (-0.50lbs) for the week. Thinking with only 11 weeks left this Saturday if I do the meet best thing I can do for my deads is keep it simple. Just going to keep doing what I did today but try to add 5 to 10lbs a week and add RDL's afterwards. I do want to test my strength a little at the end of the month but other than that will just keep this layout. Narrowed my stance on squats and messed with my form a little and definitely felt like it paid off. Today was easier than last weeks 310lbs and if it was my heavy day would have like to go up to 340lbs, my max 6 weeks ago. Depending on how I feel on my heavy day this week my go for it and and try and rep my old max. 350lbs was my goal for this 8 week block and starting to feel confident it will happen.
 
September 12th, 2107 (Tuesday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Bench;
3 sets 3 reps 135lbs, 160lbs,185lbs**Speed work
3 sets 1 rep 225lbs, 250lbs, 275lbls
3 sets 1 rep 255lbs, 260lbs, 265lbs**Comp bench
3 sets 2 reps 240lbs, 245lbs, 250lbs

Averaged around 5.5 hours of sleep last 2 days so just did bench. Lighter weights are starting to feel better, more explosiveness, so hopefully soon will transfer over to max strength.
 
Took the day off from everything, just to worn down. Getting closer to the body fat I want, still need better cuts in my quads and have a little back fat to get rid off. Also broke down and ordered a new Inzer belt today, cannot wait for it to come. The one I got now I cannot drill anymore holes in it and with all the extra material it really digs into my sides.
 
is the Inzer the lever style? I need to get a new belt bad. Ive been using the kevlar type for a while now and a quality leather belt would make a huge difference.
 
September 14th, 2017 (Thursday)

Cardio; S: 20 mins (HIIT)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 335lbs
1 set 1 rep 365lbs

Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 1 rep 275lbs
1 set 2 reps 295lbs**Shut it down for the day

During my work week average about 5 to 5.5 hrs sleep and last night was off and got a solid 10 hours but still didn't do any good. Woke up and knew it would be one of those days. Been looking forward to today ever since Monday's squats and turned out to be a horrible day so just shut it down. Trying to train smarter and in the past would have just worked through it but figured if I did only thing would happen is I would end up draining myself more and it would take even longer to recover from the lack of sleep. Deads were not horrible considering how drained I am but still don't understand how 9 weeks ago I maxed at 455lbs and now they just suck. Have 2 more weeks to make my decision to do the meet and if I cannot pull around 425lbs without it being some what easy no way I am going to do it. Last couple weeks really been taking it easy so hoping with good sleep and a little more light workouts things will turn around.
 
I think our situation is pretty similar in someways, it just seems like more rest is needed. Those deads seem to have a history of really taxing us.
 
Dustin07 said:
I think our situation is pretty similar in someways, it just seems like more rest is needed. Those deads seem to have a history of really taxing us.
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Took me a few years to learn that, LOL, but finally to the point I got it through my thick skull that you do not need to max every other month or even go close to failure on lower reps.
 
September 15th, 2017 (Friday)

Cardio; E: 20 mins

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs, 285lbs
3 sets 2 reps 260lbs, 270lbs, 285lbs

Machine Dips;
4 sets 13 reps

When I started this block my bench was 315lbs and had a goal of 320lbs at the end of the 8 weeks, doesn't look like I will even hit 315lbs at this point. Cannot believe how much strength I have lost and bench is usually my best of the Big 3 easily. I think a one factor is this is the lightest I have been and maybe once my body gets use to this weight things will start getting better. My best body weight bench is 360lbs @ 187lbs so at my current weight it would be around 335lbs bench. So looking at that I should have the potential to be benching a lot more.
 
September 18th, 2017 (Monday)

Cardio; S: 20 mins (HIIT), E: 20 mins

Squats;**Light Day
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 225lbs
1 set 3 reps 250lbs
1 set 1 rep 295lbs

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 335lbs
2 sets 1 rep 350lbs, 365lbs

Another bad squat day which makes 2 in a row after having my best day since starting back up. Going to take both deads/ squats off until next Friday when I test both and make my mind up to do the meet or not.
 
September 19th, 2017 (Tuesday)

Cardio; S: 20 mins (HIIT), T: 20 mins

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 1 rep 275lbs**Shut it down, almost failed

Came really close to failing the last set and was actually scared I would have to yell for help LOL Frustrating last couple of days. Been working on my sleep this work week and went from averaging 5.5 to 6 hours a morning to almost 7 hours. Also bumped up my calories/ carbs last week too but only to see the scale go up a couple pounds. Obviously weight gain is not fat but with increased carbs is also increased water retention. Looking at my 8 week plan besides the last 2 days being horrible everything is working out as planned. Was always going to take my last heavy days early in week 7 and then do light lifting until the following Thurs/ Fri when I test my maxes. Just hit the wall sooner than I planned by about a week.
 
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