DaPack..Fighting Age One Day at a Time

[Balthazar]

awesome set at 360! if you could rep that many times I bet you could power clean close to 300 once you get the form down. I don't think I'd be able to stand straight after a set like that.

 

[dapack]

strike while the iron's hot!!

awesome set at 360! if you could rep that many times I bet you could power clean close to 300 once you get the form down. I don't think I'd be able to stand straight after a set like that.

Would take a 500lb pull over any lift any day. This week is 1+AMRAP so hoping will get 380lbs for 8 reps, if I get +10 will consider the streak alive. Hoping for 285lbs bench for 1+4 and 330lbs squat 1+8.

 

[Balthazar]

well i would say you're not far off 500 right now, keep it up.

 

[dapack]

November 16th, 2015 (Monday)

Cardio; 35 mins

Bench;
1 set 5 reps 215lbs
1 set 3 reps 250lbs
4 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs

Bench (DE);
6 sets 3 reps 185lbs

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

Dbl Curls (TUT);
3 sets 9 reps

Just got done working 7 in a row and weekend was 12.5 hour days so just messed around. Friday will do my 1+AMRAP for bench. Hopefully after a cheat night can recover a little and hit my weekly goal for squats tomorrow.

 

[dapack]

November 17th, 2015 (Tuesday)

Cardio; 15 mins

Squats;
1 set 5 reps 255lbs
1 set 3 reps 295lbs
1 set 1+11 reps 330lbs

Squats (Bench);
3 sets 3 reps 355lbs, 370lbs, 385lbs

Squats (DE/ Pause);
3 sets 3 reps 255lbs, 265lbs, 275lbs

A lot better workout than I thought it would be. When warming up everything felt really heavy but got more than I wanted to. Will go up +10lbs for squats again next cycle. Woke up today and right shoulder was hurting the same as how my left was when I had to stop upper body for 3+months. Plus side is I figured out what is causing it and now can make changes. When my form gets really sloppy on bench I noticed that I push my wrist out which in turn pushes my elbows out. Need to work on that part of my bench and concentrate on my wrists a little more.

 

[Dustin07]

this is going to sound really weird but I've been seeing a lot of people getting acupuncture lately for shoulders and feet. I'm going to give it a try for the plantar fasciitis i think.

 

[Balthazar]

nice squats! i might be able to do 330 for 1+0 lol. I hope you can get everything straightened out like you mention for your upper body cause your bench is definitely looking strong and i bet you'll hit your goal on friday.

 

[dapack]

this is going to sound really weird but I've been seeing a lot of people getting acupuncture lately for shoulders and feet. I'm going to give it a try for the plantar fasciitis i think.

I have really crappy insurance now or would give it a try.

nice squats! i might be able to do 330 for 1+0 lol. I hope you can get everything straightened out like you mention for your upper body cause your bench is definitely looking strong and i bet you'll hit your goal on friday.

Thanks

 

[dapack]

November 18th, 2015 (Wednesday)

Cardio; 25 mins

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

Seated Barbell Press;
1 set 5 reps 145lbs
1 set 3 reps 165lbs
1 set 1+9 reps 185lbs

EZ Curls;
4 sets 7 reps

Dbl Curls;
4 sets 9 reps

Shoulders were still hurting this morning but once I warmed up felt a little better. Really paid attention to my wrist/ elbows but flat bench is a totally different ROM so guess will see Friday how bad it really is. Going to go up +10lbs in both next cycle. Been a long time since I did that many reps on inclines with 275lbs was hoping for 5 reps and got even more. Hamstrings/ Glutes are really soar so hoping will recover by tomorrow for deads.

 

[dapack]

November 19th, 2015 (Thursday)

Cardio; 20 mins

Deads;
1 set 5 reps 295lbs
1 set 3 reps 340lbs
1 set 1+14 reps 385lbs

Deads (Deficit);
3 sets 5 reps 275lbs, 285lbs, 300lbs

Rack Pulls/ Shrugs;
3 sets 3 reps 330lbs, 350lbs, 365lbs

Best set of deads I ever did, may not be a PR but definitely a rep PR. Shoulder feeling a little better but today is the big test.

 

[Dustin07]

you did a set of 14 reps at 385? holy cow.

 

[dapack]

you did a set of 14 reps at 385? holy cow.

Technically 15 reps, 1+14. Hands down the best dead set I ever had.

 

[dapack]

November 20th, 2015 (Friday)

Cardio; 35 mins

Bench;
1 set 5 reps 220lbs
1 set 3 reps 250lbs
1 set 1+7 reps 285lbs

Bench (Bottom Ups);
5 sets 3 reps 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Skullies;
4 sets

Push Downs;
4 sets

Swimming; 25 mins

Been the best week of lifting in a very long time. Hit squats 330lbs for 12 reps, deads 385lbs for 15 reps and bench 285lbs for 8 reps. Going up 10lbs in each next cycle. Think for bench can push maybe 2 more before I go to 5lbs and thinking deads and squats 3 to 4 more cycles at +10lbs. Ever dead session has been a rep PR basically and my best overall dead rep is 425lbs for 3. Thinking if things continue time I get there should be able to destroy it. Hard to not want to go up 20 to 30lbs in squats and deads but for time being on single weeks want bench to be 1+3 to 4 reps and dead/ squats 1+6 to 7 reps.

 

[dapack]

November 22nd, 2015 (Sunday)

Inclines;
1 set 5 reps 205lbs
1 set 5 reps 230lbs
1 set 5+5 reps 250lbs

(Super Set);
--1a. EZ Curls; 4 sets
--1b. Incline Hammer Curls
--1c. Dbl Spider Curls

Not expecting to much this week with the short rest period, only 4 days today for inclines, and short week. Not going to de-load but I am going to back off the assistance work this week.

 

[dapack]

November 23rd, 2015 (Monday)

Squats;
1 set 5 reps 230lbs
1 set 5 reps 270lbs
1 set 5 reps 300lbs
(Joker Sets)
1 set 5 reps 325lbs
1 set 3 reps 350lbs**Light wraps
1 set 3 reps 365lbs**Light wraps
1 set 1 rep 385lbs**Heavy wraps
1 set 1 rep 405lbs**Heavy wraps

Felt really drained today so passed on the 5+AMRAP and messed around with my wraps. Even though went low reps none of the sets were really grinders, had 1 to 2 reps left in me.

 

[Balthazar]

well you were on such a high point for the last week making one day a little low key because you feel it's right is just preparing you for some more difficult attempts coming up soon. plus you were picking up some heavy weights anyway, even if you feel like you had a little more in the tank if you wanted it the next time you make similar attempts you'll be fresh and ready for it.

 

[dapack]

November 24th, 2015 (Tuesday)

Cardio; 15 mins

Bench;
1 set 5 reps 225lbs
1 set 3 reps 255lbs
4 sets 1 rep 280lbs, 295lbs, 315lbs, 330lbs,

Dbl Curls;
4 sets 5 reps

Spider Curls;
4 sets 7 reps

Incline Hammer Curls;
4 sets 9 reps

Hit 330lbs pretty good and most important thing is got over the mental part. Pretty sure on a good day can hit 340lbs so happy about that part. Hopefully can stay healthy and sometime next year hit x2 my body weight since I was so close in June.

 

[dapack]

November 25th, 2015 (Wednesday)

Deads;
1 set 5 reps 300lbs
1 set 3 reps 345lbs
2 sets 1 reps 390lbs, 410lbs
1 set 4 reps 425lbs**PR for reps

Had the 5th rep mid thigh and decided not to really fight for it. Considering a short week, being a little drain and 3 days of heavy lifting will take it. Best 3 days of lifting in a very long time. Depending on how deads keep going might try again in another month and a half at breaking my new rep PR for deads.

 

[dapack]

November 30th, 2015 (Monday)

Cardio; 40 mins

Rotator Cuff, Band;
6 sets

(Super Set)**Super Light, 7.5lbs
--1a. Side Laterals; 3 sets
--1b. Bent Over Rows
--1c. Front Raises
--1d. Dbl Upright Rows

Rotator Cuff, Dbl;
6 sets

Bench;
1 set 15 reps 135lbs
1 set 10 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 3 reps 250lbs
3 sets 1 rep 275lbs**Messed around with 3 different grip, middle finger seems the best
3 sets 1 reps 290lbs, 315lbs, 335lbs**Best lift since injury

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

Dbl Curls (TUT);
3 sets

Foam roll/ stretch

Figured would list everything I do now on bench days including all the warm up I do even before I come close to a working set. Main goal is to stay injuring free and if it takes be 30 to 45 mins of warm up before I get to my working sets so be it. 335lbs was a struggle but came off of 7 days in a row of work and worked 14 hours Saturday and 12.5 hours Sunday so was not expect a lot. One reason I make Monday play days on my work week for bench and Fridays are the 5/3/1 workouts. Had zero explosion in my reps today because of this.

 

[Dustin07]

335lbs is crazy impressive!! i hear you on warm ups. I've had days where I feel like it takes me an hour to get to my final working set on squats. squats just take forever for my back and hips to get warm.

 

[dapack]

December 1st, 2015 (Tuesday)

Squats;
1 set 5 reps 235lbs
1 set 5 reps 275lbs
1 set 5+10 reps 300lbs

Squats (Bench);
4 sets 3 reps 350lbs, 375lbs, 395lbs, 405lbs
4 sets 1 rep 425lbs, 455lbs,475lbs, 500lbs**Heavy wraps

Not going to do heavy wrap bench squats a lot but wanted to have the feel of the weight on my back and work on stabilization with heavy weights.

 

[Dustin07]

so you box squatted 500lbs?!!

 

[dapack]

so you box squatted 500lbs?!!

Yes, a really one too LOL Sat and de-loaded the weight before coming back up. My stabilizer muscles really suck at that weight and the hardest part was taking it off the rack, setting up my foot position and then racking it again.

 

[Dustin07]

I can't imagine what 500lbs would even feel like on the back. i'm not sure I could unrack it. that's pretty intense.

 

[dapack]

December 2nd, 2015 (Wednesday)

Cardio; 20 mins

Incline Press;
1 set 5 reps 195lbs
1 set 5 reps 225lbs
1 set 5+7 reps 250lbs

Seated Barbell Press;
1 set 5 reps 135lbs
1 set 5 reps 160lbs
1 set 5+5 reps 175lbs

EZ Curls;
4 sets 5 reps

Dbl Curls;
3 sets 7 reps

Incline Hammer Curls;
2 sets 9 reps

Dbl Spider Curls;
1 set 11 reps

Finally got a lacrosse ball yesterday and used it today. My glutes were really killing me from yesterday and I also read it helps with lower back pain which I have every day. Woke up today with my lower back hurting big time, not a muscle issue but more a hip, and using the ball really helped it a lot. Still hurts but definitely an improvement. Think each day after work going to foam roll and use the ball since I am on my feet all day and walking hopefully this will help with my pain.

 

[dapack]

December 3rd, 2015 (Thursday)

Deads;
1 set 5 reps 270lbs
1 set 5 reps 315lbs
1 set 5 reps 345lbs
(Joker Sets)
3 sets 1 reps 375lbs, 405lbs, 425lbs

Since I was so close to 5 reps last week at 425lbs was going to attempt it today but everything felt really heavy. Think a combination of last week and Tuesday this week just drained me. Called it a day and decided not to do any assistance work and consider today a de-load day. Think next time on want to test out my Big 3's like last week will only do one at a time and not all 3 the same week on back to back workouts. One positive is the lacrosse ball seems to really be helping my lower back issue. Hopefully after time can eliminate it or greatly reduce it. Main problem I have is when I sit and get up, it really kills me. Yesterday though things felt a lot better after sitting and getting up.

 

[sbjones]

Hellacious sessions! You really did sandbag your 5/3/1 training max, huh?

 

[dapack]

December 4th, 2015 (Friday)

Bench;
1 set 5 reps 200lbs
1 set 5 reps 230lbs
1 set 5+7 reps 260lbs

Bench (DE);
6 sets 3 reps 190lbs

(Super Set)
--1a. EZ Curls; 3 sets
--1b. Skullies

(Super Set)
--2a. Incline Hammer Curls; 3 sets
--2b. Single Dbl Extensions

(Super Set)
--3a. Dbl Spider Curls; 3 sets
--3b. Push Downs

 

[sbjones]

1 set 5+7 reps 260lbs

Does this mean 12 total reps, or 7 total reps?

 

[dapack]

Does this mean 12 total reps, or 7 total reps?

12 reps total..I list the reps for 5/3/1 + the additional reps I got.

 

[Balthazar]

so i take it the shoulder is still feeling right?

 

[dapack]

so i take it the shoulder is still feeling right?

Yes, so far so good. Been spending a lot of time on bench days warming up and it seems to be helping a lot.

 

[dapack]

December 6th, 2015 (Sunday)

Squats;
1 set 3 reps 260lbs
1 set 3 reps 290lbs
1 set 3+9 reps 330lbs

Squats (DE/Pause);
3 sets 3 reps 255lbs, 270lbs, 285lbs

A little disappointed in squats today, was hoping for a 14 or 15 reps. Have a feeling between the other week when I pushed the Big 3 hard for 3 straight days and on Tuesday with the heavy bench squats I am still trying to recover from it. Because today was a sort of bonus day and decided to do squats will be hitting them again on Tuesday as normal and hopefully can add another rep or two to it.

 

[dapack]

December 7th, 2015 (Monday)

Cardio; 15 mins

Bench;
1 set 3 reps 220lbs
1 set 3 reps 250lbs
1 set 3 reps 275lbs
3 sets 3 reps 285lbs, 295lbs, 315lbs

EZ Curls;
4 sets 9 reps

Incline Hammer Curls;
4 sets 11 reps

Last few workouts have had zero explosion in my reps and been a little worn down. Going to push it until Christmas week and use that week as a de-load week. Think it is about time for one and next week is the end of my 3rd cycle of 5/3/1 anyways. Best 3 reps bench since my injury so pretty happy about that. When warming up did not see it coming, everything felt heavy.

 

[sbjones]

A dozen reps at 330 is nothing to sneeze at.

 

[dapack]

December 8th, 2015 (Tuesday)

Cardio; 15 mins

Deads;
1 set 3 reps 290lbs
1 set 3 reps 335lbs
1 set 3+14 reps 365lbs

Wanted to do squats again but hams/ glutes are killing me so did deads instead. A lot better than Thursday's deads, specially with a 5 day turn around and being sore. Plus side is now I get 9 days rest until my next deads to finish this cycle.

 

[dapack]

December 9th, 2015 (Wednesday)

Cardio; 15 mins

Incline Press;
1 set 3 reps 210lbs
1 set 3 reps 245lbs
1 set 3+6 reps 270lbs

Seated Barbell Press;
1 set 3 reps 145lbs
1 set 3 reps 170lbs
1 set 3+5 reps 185lbs

Will see how I feel tomorrow but my motivation is a big fat zero right now. Strange since my numbers are good and have been beating my numbers from the previous cycles but today kind of just went through the motions. A lot has to do with outside the gym and life in general and think it is starting to roll over into the gym. Tomorrow is a free day so if I do go in will just mess around a little.

 

[dapack]

December 10th, 2015 (Thursday)

Squats;
1 set 3 reps 250lbs
1 set 3 reps 290lbs
1 set 3 reps 320lbs
(Joker Sets)
1 set 3 reps 340lbs
1 set 3 reps 350lbs
1 set 3 reps 365lbs
1 set 3 reps 385lbs**Heavy Wraps
1 set 5 reps 405lbs**Heavy Wraps

Really needed today, best squat day in ages. Have to be getting close to my PR's in both deads/ squats but still a long ways off with bench. Need to make sure I don't start falling back into the old habits and start chasing PR's which lead to injuries and burning myself out. One thing too is I need to not be disappointed if I don't hit the number of reps I want. So much plays a roll when doing high reps that some days will be better than others. Tomorrow is bench at 275lbs for 3+ reps and goal is 9 since last time I hit 8 but if I only get 5 or 6 not really going to concern myself. My bench is obviously moving up and some days will be better than others.

 

[dapack]

December 11th, 2015 (Friday)

Bench;
1 set 3 reps 220lbs
1 set 3 reps 250lbs
1 set 3+6 reps 275lbs

Bench (DE);
6 sets 3 reps 185lbs

(Super Set)
--1a. Dbl Curls; 4 sets
--1b. Single Dbl Extensions

(Super Set)
--2a. Incline Hammer Curls; 3 sets
--2b. Push Downs

 

[sbjones]

Excellent work!

 

[dapack]

December 14th, 2015 (Monday)

Incline Press;
1 set 5 reps 220lbs
1 set 3 reps 250lbs
1 set 1 rep 285lbs
(Joker Sets)
1 set 1 rep 295lbs
1 set 1 rep 305lbs
1 set 1 rep 315lbs
1 set 1 rep 325lbs

Seated Dbl Press;
5 sets 7 reps 55lbs, 75lbs, 85lbs, 95lbs, 105lbs

Haven't done dbl shoulder presses in years, they felt really good. Squat racks were taken and could not do barbell presses. Thinking will drop barbell and switch do dbl presses instead. Best incline I have had in a very long time. my PR is 315x3 but never really went above that so don't know what my single PR would be. Going to consider 330lbs since if I did 315x3 seems resemble I could have hit 330lbs.

 

[dapack]

Change of plans, been sick all week so this week will be de-load week. Hoping to feel better by Sunday so I can at least finish the last week of 1's before Christmas. Going to lower my goal reps because of being sick but hopefully can come close to what I wanted.

 

[dapack]

December 20th, 2015 (Sunday)

Deads;
1 set 5 reps 300lbs
1 set 3 reps 345lbs
1 set 1+10 reps 390lbs

Bench;
1 set 5 reps 225lbs
1 set 3 reps 260lbs
1 set 1 rep 295lbs
(Joker Sets)
4 sets 1 rep 305lbs, 315lbs, 325lbs, 335lbs

Still a little sick but did a lot better than I thought, specially on deads. Goal on deads was 6 reps total since I am still a little sick and more than happy with 11 reps. 335lbs on bench went up a lot better than last time

 

[sbjones]

Excellent session. Hope you feel 100% soon.

 

[Dustin07]

11 reps at 390 is great!

 

[dapack]

December 23rd, 2015 (Wednesday)

Squats;
1 set 5 reps 260lbs
1 set 3 reps 300lbs
1 set 1+11 reps 335lbs

Bench;
1 set 5 reps 225lbs
1 set 3 reps 260lbs
1 set 1+5 reps 295lbs

Still not 100% but getting there. Going to do up +10lbs next cycle. Weight has been holding really good at 195lbs so happy were that is at. Not planning on a meet anytime soon so not to worried about getting to 181lbs. If I can maintain around 195lbs will really only need about 4 to 6 weeks to drop the weight.

 

[dapack]

December 28th, 2015 (Monday)

Bench;
1 set 5 reps 225lbs
1 set 3 reps 250lbs
5 sets 1 rep 275lbs, 295lbs, 315lbs, 325lbs, 340lbs

Bench (DE);
6 sets 3 reps 185lbs

Hard after taking time off to get back in the swing and almost decided not to go in today. 340lbs went up pretty good I thought and think on a really good day might be able to hit 350lbs. Getting closer to were I was pre-injury and hopefully in the next month or so will have gotten it all back. Really think if I can stay healthy and injury free have a good chance of breaking my PR of 365lbs next year.

 

[dapack]

December 29th, 2015 (Tuesday)

Squats;
1 set 5 reps 225lbs
1 set 5 reps 275lbs
1 set 5 reps 305lbs
(Joker Sets)
1 set 5 reps 330lbs
1 set 3 reps 350lbs
1 set 3 reps 365lbs
1 set 1 reps 385lbs
1 set 1 rep 405lbs**Heavy Wrap
1 set 1 rep 425lbs**Heavy Wrap
1 set 1 rep 440lbs**Heavy Wrap

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

Was pretty drained today after my work week and did not want to do the 5+AMRAP today so played around and tested were I was at. 405lbs felt heavier today than the last time I did it so the positive is if I can pull off 440lbs then fresh and on a really good day probably can hit my PR of 455lbs. Excited that it is right there for the breaking. Best thing I done was switch to 5/3/1 again. On my 4th cycle and my lifts are way up across the board and I am really close to finally getting my numbers back to were they use to be.

 

[Dustin07]

ha thats amazing. your bad day is still 120lbs over my best day ever.

 

[dapack]

December 30th, 2015 (Wednesday

Incline Press;
1 set 5 reps 200lbs
1 set 5 reps 235lbs
1 set 5+5 reps 260lbs

Dbl Shoulder Press;
1 set 9 reps 75lbs
1 set 7 reps 90lbs
1 set 5 reps 100lbs

Incline Dbl Press;
1 set 7 reps 110lbs

I noticed today when doing dbls that my left shoulder is still not 100%. It was slower than the right when lifting and gave out a lot quicker. Haven't noticed it with brbls but definitely today I did. Going to go a little lighter on dbls for a while until I feel like it is 100%. Also a weird pain in my left biceps too which happened on my last set of squats yesterday. Arrgggg!!!! Hope next year is not like last year with one injury after another.