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DaPack..Fighting Age One Day at a Time

Dustin07 said:
kinda funny to see you say that. I was talking to a friend of mine who is adamantly anti-crossfit, and huge on starting strength. one thing we agree on is that starting strength (do your fives) works so incredibly well that when most newbie lifters quit... its not cause they stop making gains, they get bored. on the flip side, crossfit has never been boring to me. BUT, it's a balance. When I'm 100% crossfit I tend to get too much volume and my gains decrease even though I get leaner and fitter, just not stronger. it's hard to find balance for me.
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Just get sick and tired of doing the same cardio all the time, stair mill, and figure this way will burn just as many calories plus some of the movements should help my other lifts.
 
June 4th, 2018 (Monday)

Incline Press;
5 sets 5 reps 200lb, 210lbs, 225lbs, 230lbs, 210lbs
1 set 7 reps 190lbs
1 set 9 reps 170lbs

Power Cleans;
4 sets 3 reps 135lbs

Incline CGBP;
3 sets 9 reps

Dbl Incline Press;
3 sets 13 reps

Sled;
10 rounds**Lot better than the stair mill for 25 mins

Plan for power cleans is to add +5lbs a week and hoping in 9 weeks can get 185lbs. Biggest issue I am having is wrist mobility and hoping in time it will improve. Always been a huge issue and is the main reason for never doing front squats. Tried fronts last week and my wrist hurt way to much to continue even with just 135lbs. Hoping on doing the same meet again in December and right now 25 weeks out. Really haven't been weighing myself to much so this week will figure out my average weight. Would like to be close to 180lbs around 18 to 20 weeks out. Lifts are starting to come back up. 2 workouts ago for inclines struggle with 185lbs for 7 reps.
 
dapack said:
Just get sick and tired of doing the same cardio all the time, stair mill, and figure this way will burn just as many calories plus some of the movements should help my other lifts.
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The biggest thing I see a lot of the power lifters do is sleds. And I can't argue with them. Sleds get miserable, they're pretty awesome lol.

I like taking any lift and making it an EMOTM. Or a "death by", adding 1 rep every minute. Works killer with wallballs and burpees for a cardio mixup.
 
June 5th, 2018 (Tuesday)

Squats;
3 sets 4 reps 260lbs, 270lbs, 280lbs**Back off week

Squats, High Bar/ Narrow;
4 sets 7 reps 205lbs, 215lbs, 225lbs, 240lbs

Dbl SLDL's;
4 sets 13 reps

7 Rounds;
KB Clean and Press; 10
Box Jumps; 10
KB Swings; 15
Pull Ups; 3

Cardio;
T: 15 mins
 
June 6th, 2018 (Wednesday)

Bench;
4 sets 3 reps 240lbs, 250lbs, 260lbs, 265lbs
1 set 5 reps 245lbs
1 set 7 reps 225lbs

Narrow Grip Bench;
3 sets 7 reps

Hanging Cleans;
4 sets 3 reps 115lbs

Flat Dbl Press;
3 sets 13 reps

Sled;
10 mins, 22 rounds
 
June 7th, 2018 (Thursday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 325lbs, 345lbs, 365lbs, 370lbs

Dbl RDL's;
4 sets 13 reps

Leg Press;
4 sets 11 reps

10 Rounds;
Leg Raises, 10
Box Jump, 10
KB Swings, 10
Pull Ups, 3
Push Ups, 10
 
June 8th, 2018 (Friday)

Military Press;
5 sets 5 reps 120lbs, 130lbs, 135lbs, 140lbs, 150lbs

Cleans High Pull;
4 sets 3 reps 135lbs, 145lbs, 150lbs, 170lbs

Seated Dbl Press;
3 sets 15 reps

Machine Dips;
3 sets 15 reps

Quick and the Dead;
7 Round (3-9-15-21-15-9-3 reps)
Deads, 205lbs
Step Ups**Subbed for Box Jumps

3 Rounds**Nothing left in the tank, was done at this point but pushed through
5 Cleans, 95lbs,
10 High Bar Squats
5 Push Press
10 Pull Ups

Think I over did it on the extra stuff this week. Also on any barbell stuff need to lighten up the load so it does not effect my lifts.
 
June 11th 2018 (Monday)

Weight; 186.5lbs

Military Press;
5 sets 3 reps 135lbs, 145lbs, 155lbs, 165lbs, 170lbs

Power Cleans;
5 sets 3 reps 140lbs

Dbl Shoulder Press;
3 sets 9 reps

Machine Dips;
3 sets 15 reps

Sled Push;
10 mins, 25.5 rounds

Fran,**Modified do to the fact I suck
Thrusters (95lbs), 21, 15, 9 reps
Jump Pull Ups
10:06

This is the heaviest I have been in over a year and this week already starting out heavier. Diet has been spot on and all this extra stuff that I have been doing I should be in a nice deficit. Will still stick with the plan and not making any changes for a week or two and see what happens. Looking in the mirror I can tell I am losing body fat so maybe it is from a switch in my diet and extra carbs I have added to help with the extra stuff.
 
June 12th, 2018 (Tuesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs

RDL's;
4 sets 5 reps 250lbs, 265lbs, 280lbs, 300lbs

Leg Press;
3 sets 13 reps

(Super Set)
--1a. Dbl Curls, 4 sets
--1b. Dbl Spider Curls

Candy;
5 Rounds, 18:20 mins
10 Pull Ups**Modified from 20
40 Push Ups
60 Air Squats

Diet;
Calories: 2,083
Fat: 81.5g
Carbs: 217g
Fiber: 33.5
Protein: 138g

Going to track my diet for the next 4 or 5 days just to see how it is. Carbs are a lot higher than I am use to in the past, under 100g a day. Think that is one of the reason for the weight and after a couple weeks of running higher carbs my body should be use to it. Protein could be better but usually my diet on days off is not the best. Was wonder if the sled work was effecting my dead/ squats days since I been doing them the day before and definitely today could let my quads were really fatigue. Not a big deal for Tuesdays since it is my lighter day but need to make sure on Thursday do them after or wait tell Friday.
 
June 13th, 2018 (Wednesday)

Incline Press;
5 sets 7 reps 185lbs, 195lbs, 200lbs, 210lbs, 185lbs
1 set 9 reps 165lbs

Incline CGBP;
3 sets 7 reps

Dbl Incline Press;
3 sets 13 reps

Hang Cleans;
4 sets 3 reps 115lbs, 115lbs, 125lbs, 140lbs

10 Rounds;
10 Leg Raises
10 Box Jumps
15 KB Swings
4 Pull Ups
10 Push Ups

Diet;
Calories: 2,318
Fat: 84.5g
Carbs: 197.5g
Fiber: 21g
Protein: 209g
 
June 14th, 2018 (Thursday)

Squats;
3 sets 4 reps 265lbs, 280lbs, 295lbs

Squats, High Bar/ Narrow;
5 sets 3 reps 205lbs, 225lbs, 245lbs, 265lbs, 280lbs**PR

Dbl RDL's;
3 sets 13 reps

Pull Ups;
42 total

Diet;
Calories: 1,968
Fat: 81.5g
Carbs: 119.5g
Fiber: 22.5g
Protein: 198.5g

My last set of high bar was about the same intensity as my last set of comp. squats. What I don't understand is how after all those sets before hand by high bar was only 15lbs and 1 rep different. Makes me wonder if I did high bar first if I would have been able to hit the same weight/ reps as I did for the comp. squats. This really is throwing me for a loop because there should be a bigger difference in the two. Going to play around with my foot stance with my comp. squats because maybe for my body type/ structure I am going to wide and it is having the opposite effect and decreasing my max weight. It just doesn't add up to me. Next week is a back off week for squats so going to start out with high bar and see if I can do the same weight/ reps as I did today with my comp. squats. I seen a lot of top power lifters squat a little narrow, specially in raw, so who knows maybe low bar/ wide is not suited for me. Will experiment a lot in the coming weeks and try to figure it out and pin point the problem.
 
June 15th, 2018 (Friday)

Bench;
4 sets 3 reps 255lbs, 265lbs, 275lbs, 255lbs
1 set 5 reps 235lbs
1 set 7 reps 215lbs

Flat Dbl Press;
3 sets 11 reps

Narrow Grip Bench;
3 sets 9 reps

Sled;
10 rounds, increase weight each round

Diet:
Calories: 1,953
Fat: 67g
Carbs: 140g
Fiber: 36g
Protein: 203.5g

Average weight is up about a pound so far this week but tracking my diet I should be in a slight deficit each day. Has to be the change in the diet and bring my carbs up. Thinking next week or the week after things should mellow out and then will start to see the change on the scale.
 
you're killing it in here...haven't been on enough lately, just catching up, great stuff tho, congrats on the High Bar PR!
 
June 17th, 2018 (Sunday)

Weight: 187.5lbs (+1lbs)

Average Calories/ Macros for Week:
Calories: 1,880
Fat: 71g
Carbs: 138
Fiber: 25
Protein: 191

Up +1lbs last week but diet seems in check and should be at a deficit each day. Has to be the bump in calories/ carbs and hopefully after a week or so will start coming down. Going to start tracking everyday just to keep myself in check.
 
June 18th, 2018 (Monday)

Bench;
4 sets 2 reps 265lbs, 275lbs, 285lbs, 265lbs
1 set 4 reps 245lbs
1 set 6 reps 225lbs

Power Cleans;
4 sets 3 reps 145lbs
4 sets 1 reps 155lbs, 170lbs, 185lbs, 200lbs

Narrowing Grip Bench;
3 sets 9 reps

Flat Dbl Press;
3 sets 7 reps

Cardio: S: 25 mins (HIIT)

Really wasn't suppose to do singles on power cleans but been 20 days since I started and couldn't get 185lbs. Really been working hard on them and just wanted to see if it is paying off. Probably could have done a little more but didn't want to push my luck. Technically a PR but since I only been doing them 20 days really doesn't count. Hoping to get to 225lbs my the end of the year.
 
June 19th, 2018 (Tuesday)

Squats, High Bar/ Narrow;
3 sets 1 rep 265lbs, 275lbs, 285lbs
1 set 6 reps 295lbs**Huge PR

Squats, Low Bar/ Comp;
1 set 7 reps

Leg Curls;
3 sets 13 reps

Sled;
20 mins x40

Last week set a high bar PR at 280x3 and today destroyed. Only rested about 2 mins before doing low bar and unlike the high bar which I went to failure left 2 to 3 in the tank. Think if I did low bar first probably could have hit 12ish in reps. Brought my stance in around shoulder width and before feet were out to the side of the power rack. To early to tell but think my stance was definitely out to far and also today just everything seemed to click.
 
June 20th, 2018 (Wednesday)

Military Press;
4 sets 7 reps 115lbs, 130lbs, 140lbs, 150lbs

Hanging Cleans;
4 sets 3 reps 140lbs, 150lbs, 160lbs, 170lbs

Dbl Shoulder Press;
3 sets 13 reps

Machine Dips;
3 sets 11 reps

10 Rounds;
15 Leg Raises
15 KB Swings
15 Push Ups
15 Bosu Ball Squats
4 Pull Ups
 
June 21st, 2018 (Thursday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs**Hook Grip PR

Leg Curls;
3 sets 13 reps

Leg Press;
3 sets 11 reps

Sled;
10 Rounds

Probably one of my best week lifting in years. Thinking moving my deads/ heavy squats to Tuesday instead of Thursday. Seem like Tuesday's are always a better lifting day plus will get the heavy day done first thing in the week.
 
June 22nd, 2018 (Friday)

Incline Press;
5 sets 2 reps 225lbs, 235lbs, 245lbs, 255lbs, 265lbs**Best set in almost a year

Incline CGBP;
3 sets 7 reps

Incline Dbl Press;
3 sets 15 reps

Clean, High Pull;
4 sets 3 reps 145lbs, 155lbs, 165lbs, 185lbs
 
June 24th, 2018 (Sunday)

Average Weekly Weight: 185.5lbs (-2lbs)

Average Calories/Macros: 2,003
Fat: 58
Carbs: 174
Fiber: 35
Protein: 222
 
June 25th, 2018 (Monday)

Incline Press;
5 sets 1 rep 235lbs, 245lbs, 255lbs, 265lbs, 275lbs

Incline CGBP;
3 sets 9 reps

Power Cleans;
2 sets 3 reps 150lbs
2 sets 2 reps 160lbs
4 sets 1 reps 170lbs, 185lbs, 200lbs, 210lbs**PR

Incline Dbl Press;
3 sets 7 reps

Murph,**Modified
1 Mile Run
10 Rounds;
5 Pull Ups
10 Push Ups
15 Leg Raises,**Subbed for Air Squats since of have really squats tomorrow
1 Mile Run

This week is starting out like last week, on fire. Quick turn around for inclines and up for 24 hours so really happy hitting 275lbs and my power cleans are definitely coming along nicely. Probably most happy about the 2 mile run total. Been 5 years since I hurt my lower back/ hips running a half marathon and this is the first time since that I have run. Will see how I feel in a few days but hoping I can start running again. Nothing crazy until I can really test out and see if I can still run long distances but would be nice next spring to finally do another half marathon again. Hoping the runs did not take to much out of me for tomorrow's squats but will be okay if it turns out to be a not so good day. Also order a new pair of new wraps but from Inzer this time. Have 2 pairs from Titan; light and heavy wraps, but really want to try out Inzer. Ordered the Gripper Knee Wraps.
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June 26th, 2018 (Tuesday)

Squats;
3 sets 3 reps 275lbs, 290lbs, 305lbs**Just stuck with what was scheduled

Squats, Pause/ 3 secs;
3 sets 3 reps 225lbs

Leg Curls;
3 sets 9 reps

Sled;
10 mins x26

3 Mile Run, 31:30
 
June 27th, 2018 (Wednesday)

Military Press;
2 sets 3 reps 135lbs, 145lbs
2 sets 2 reps 155lbs, 165lbs
2 sets 1 reps 175lbs, 185lbs

Hanging Cleans;
4 sets 3 reps 135lbs, 145lbs, 155lbs, 165lbs

Seated Dbl Press;
3 sets 13 reps

Machine DIps;
3 sets 11 reps

Right knee is hurting a little but nothing to serious. Hopefully will go away in the next couple of days.
 
June 29th, 2018 (Friday)

Bench;
3 sets 1 rep 250lbs, 275lbs, 285lbs
1 set 3 reps 295lbs
1 set 8 reps 225lbs

Narrow Grip Bench;
3 sets 5 reps

Flat Dbl Press;
3 sets 13 reps

Sled;
10 Rounds

5 Rounds AMRAP;
Pull Ups; 37

Been cycling every week the days for my pressing movements and what I can figure out seems Wednesday is the best day of the week for presses. Surprisingly Monday is better than Friday's even though I am up usually for 24+hrs before I hit the gym. Maybe that is because it is the 1st workout of the week. Next week is de-load besides deads which I am running a different schedule for. Suppose to hit 415 to 420lbs with deads on Tuesday so will see.
 
I've been doing a 4 day split basically. I'm finding I just need that extra rest now. I used to be able to do 3 a days if I wanted. then 2 a days. then just work out 5-6 days a week. Now I'm down to 4 days a week with a rest in the middle.

monday squat/legs
tuesday press/ upper
weds rest
thursday squat/legs
friday press/upper

that weds rest feels soooooo good.


how are you liking rotating from press to bench ? I know that with most programming that's how I should do it, but I feel like both lifts stall or shrink when I do that. but when I stay focused on one of them it seems to improve. sorta frustrating. I can fairly easily make bench or press gains, but not both.
 
Dustin07 said:
I've been doing a 4 day split basically. I'm finding I just need that extra rest now. I used to be able to do 3 a days if I wanted. then 2 a days. then just work out 5-6 days a week. Now I'm down to 4 days a week with a rest in the middle.

monday squat/legs
tuesday press/ upper
weds rest
thursday squat/legs
friday press/upper

that weds rest feels soooooo good.


how are you liking rotating from press to bench ? I know that with most programming that's how I should do it, but I feel like both lifts stall or shrink when I do that. but when I stay focused on one of them it seems to improve. sorta frustrating. I can fairly easily make bench or press gains, but not both.
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I am liking it, nice change. Was getting bored doing just bench all the time.
 
July 2nd, 2018 (Monday)

Average Weight for the Week: 185lbs

Bench;
6 sets 1 rep 250lbs, 275lbs, 285lbs, 295lbs, 305lbs, 320lbs
1 set 3 reps 275lbs
1 set 5 reps 255lbs
1 set 7 reps 225lbs

Narrow Grip Bench;
3 sets 7 reps

Power Cleans;
4 sets 3 reps 155lbs

1 Mile Run
7 Rounds;
Leg Raises, 15
Pull Ups, 6
Renegade Rows w Push Ups, 5**More difficult than I thought it would be
KB Swings, 10
1/2 Mile Run
 
July 3rd, 2018 (Tuesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 315lbs, 340lbs, 365lbs, 390lbs
1 set 0 reps 415lbs**Hook Grip, Fail
1 set 1 rep 415lbs**Mixed Grip

Sleds;
10 rounds

2.5 Mile Run,
24:31

Failed 415lbs with hook grip and immediately switched to mixed and got it. Came a long ways since starting hook but setup still needs a lot of work because the issue is not with the grip strength. Replaying the failed attempt definitely not getting tight enough in the setup and thinking I am starting way to far above the bar. Really should record both grips from the side and front and compare to see where I am messing up. Suppose to de-load squats this week but got my new Inzer knee wraps in so really want to play with them Thursday. The 2 Titan wraps I got would consider one light and the other heavy. These I would consider medium and one thing about them is the inside has rubber messed to help grip, like the name, but messing around at home seems like they are going to have a nice rebound out of the hole. Inzer has a pair that is almost $100 and if these work out good and I do the meet in December definitely going to get those and try them out. I am happy with my Titans but nothing wrong with trying out different types and might as well find the best that works for me.
 
Yomo said:
The Black Beauties? ...they look intriguing...wish they had more reviews.
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Those are the ones. Agreed on the reviews because shelling out almost $100 I would hope they would be better than my Titan's Signature Gold.
 
July 5th, 2018 (Thursday)

Sled;
10 mins, x26

7 Rounds;
Pull Ups, 7
Knee Raises, 14
KB Swings; 21
Push Ups; 28

Messed around with deads/ squats and couldn't make it past warm ups with squats and deads were just horrible.
 
July 9th, 2018 (Monday)

Average Weight for the Week: 185lbs

Military Press;
4 sets 9 reps 115lbs, 125lbs, 135lbs, 140lbs

Power Cleans;
4 sets 3 reps 160lbs

Seated Dbl Press;
3 sets 15 reps

Machine Dips;
3 sets 15 reps

1 Mile Run
50 Pull Ups
100 Push Ups
100 Leg Raises
2 Mile Run
 
July 10th, 2018 (Tuesday)

RDL's;
4 sets 7 reps 245lbs, 260lbs, 270lbs, 280lbs

Deads, Deficit: 45lb Bumper/ No Belt;
2 sets 13 reps 205lbs, 220lbs

Rack Pulls, Just Below Knees;
3 sets 5 reps 275lbs, 295lbs, 305lbs

Sled;
10 mins x 22

3.5 Mile Run;
37:33

Next 3 weeks trying something new for deads since really don't have nothing to lose. Will be same setup as today but will lower both deficit and rack pulls each week. On squats days will alternate GM's and SLDL's.
 
July 11th, 2018 (Wednesday)

Cardio: S: 25 mins (HIIT)

Bench;
4 sets 4 reps 225lbs, 235lbs, 245lbs, 250lbs

Narrow Grip Bench;
3 sets 9 reps

Hanging Cleans;
4 sets 3 reps 135lbs, 155lbs, 155lbs, 160lbs
 
July 12th, 2018 (Thursday)

Squats;
3 sets 4 reps 275lbs, 285lbs, 295lbs
2 sets 4 reps 295lbs, 305lbs**Inzer Grippers

Squats, Pause 3 secs.;
3 sets 3 reps 225lbs

GM's;
3 sets 9 reps
 
dapack said:
July 10th, 2018 (Tuesday)

RDL's;
4 sets 7 reps 245lbs, 260lbs, 270lbs, 280lbs

Deads, Deficit: 45lb Bumper/ No Belt;
2 sets 13 reps 205lbs, 220lbs

Rack Pulls, Just Below Knees;
3 sets 5 reps 275lbs, 295lbs, 305lbs

Sled;
10 mins x 22

3.5 Mile Run;
37:33

Next 3 weeks trying something new for deads since really don't have nothing to lose. Will be same setup as today but will lower both deficit and rack pulls each week. On squats days will alternate GM's and SLDL's.
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I really need to start doing rack pulls as well. I love them, but haven't had a way to work them into my programming.
 
July 16th, 2018 (Monday)

Average Weekly Weight: 184.5lbs

Inclines;
5 sets 7 reps 205lbs, 215lbs, 195lbs, 195lbs, 185lbs

Incline CGBP;
3 sets 7 reps

Power Cleans;
2 sets 3 reps 165lbs
2 sets 2 reps 185lbs
2 sets 1 rep 195lbs, 205lbs

Dbl Incline Press;
3 sets 13 reps

1 Mile Run
7 Rounds;
--Pull Ups, 7
--Leg Raises, 15
--Push Ups, 15
--KB Swings, 15
Stair Mill, 50 Flights
 
July 17th, 2018 (Tuesday)

RDL's;
4 sets 7 reps 250lbs, 270lbs, 285lbs, 300lbs

Deficit Deads, 35lb Bumper/ No Belt;
2 sets 11 reps 225lbs, 240lbs

Rack Pulls, 4" Below Knee;
3 sets 5 reps 250lbs, 275lbs, 300lbs

5 Mile Run, 55:20**Happy to make it under an hour
 
July 18th, 2018 (Wednesday)

Military Press;
4 sets 7 reps 125lbs, 135lbs, 145lbs, 155lbs

Hanging Cleans;
4 sets 3 reps 135lbs, 155lbs, 165lbs, 175lbs

Dbl Seated Shoulder Press;
3 sets 11 reps

Push Downs;
3 sets 13 reps

5 Rounds AMRAP;
Pull Ups, 43

2.5 Mile Run, 25:10
 
July 19th, 2018 (Thursday)

Squats;
2 sets 4 reps 295lbs, 305lbs**Titan Titanium
2 set 4 reps 305lbs, 315lbs**Inzer Gripper

Squats, Pause 3 secs;
3 sets 3 reps 235lbs

GM's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 125lbs

Right now really don't have a solid opinion on the Inzer wraps. I can lift a little more than the Titan's but my Titan's are almost 4 years old and have a lot of wear on them.
 
July 20th, 2018 (Friday)

Bench;
5 sets 4 reps 245lbs, 250lbs, 255lbs, 260lbs, 245lbs
1 set 6 reps 230lbs
1 set 15 reps 185lbs

Narrow Grip Bench;
4 sets 5 reps

Flat Dbl Press;
3 sets 11 reps
 
July 24th, 2018 (Tuesday)

Average Weekly Weight: 184lbs (-0.5lbs)

Bench;
6 sets 3 reps 240lbs, 250lbs, 260lbs, 270lbs, 275lbs, 260lbs
1 set 5 reps 245lbs
1 set 7 reps 225lbs

CGBP;
4 sets 5 reps

Flat Dbl Press;
4 sets 5 reps
 
How is your body holding up with all the added running? I sorta miss running but i know the plantar issue in my heel will flare up bad if I start running again.
 
Dustin07 said:
How is your body holding up with all the added running? I sorta miss running but i know the plantar issue in my heel will flare up bad if I start running again.
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So far so good. Hips are a little sore afterwards but no major issues yet. As I increase the runs that will be the big test on how my hips/ knees hold up.
 
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