DaPack..Fighting Age One Day at a Time

dapack

dapack

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March 19th, 2019 (Tuesday)

Deads (DE);
3 sets 3 reps 225lbs, 250lbs, 275lbs

Deads, Deficit 45lb Bumper/ No Belt;
3 sets 5 reps 230lbs, 245lbs, 260lbs

RDL's;
3 sets 9 reps
205lbs, 215lbs, 220lbs
 
dapack

dapack

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March 20th, 2019 (Wednesday)

OHP's;
5 sets 5 reps 100lbs, 110lbs, 120lbs, 130lbs, 140lbs
1 set 7 reps 105lbs
1 set 11 reps 95lbs

Incline Press;
4 sets 5 reps

Machine Dips;
4 sets 13 reps

3 Mile Run
 
dapack

dapack

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March 25th, 2019 (Monday)

Bench;
5 sets 2 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
1 set 3+1 rep 255lbs
1 set 4 reps 225lbs
1 set 10 reps 185lbs

CGBP;
4 sets 5 reps

OHP's;
4 sets 4 reps 115lbs, 125lbs, 130lbs, 135lbs
 
dapack

dapack

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March 26th, 2019 (Tuesday)

Deads (DE);
3 sets 3 reps 225lbs, 250lbs, 275lbs

Deads, Deficit 45lb Bumper;
3 sets 5 reps 230lbs, 255lbs, 275lbs

RDL's;
3 sets 9 reps 190lbs, 210lbs, 225lbs
 
dapack

dapack

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April 1st, 2019 (Monday)

Bench;
5 sets 2 reps 215lbs, 225lbs, 235lbs, 245lbs, 255lbs
2 sets 1 rep 265lbs

OHP's;
5 sets 3 reps 115lbs, 125lbs, 135lbs, 145lbs, 150lbs

April fools on me. Horrible bench session, was suppose to hit 265x2.
 
dapack

dapack

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April 2nd, 2019 (Tuesday)

Squats;
3 sets 4 reps 275lbs, 285lbs, 295lbs

Woke up feeling like crap and did not take long at the gym before I decided best thing to do was shut it down. 100lbs less than last max a few weeks ago should not be hard for 4 reps and today it was. At least this can explained yesterday. Really have not been active a lot last couple months it seems and starting to gain some weight, average weight 185lbs last week. This week is a wash so hopefully next week can start to get back on track.
 
dapack

dapack

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April 8th, 2019 (Monday)

Average Weekly Weight; 186lbs**Getting out of hand

Bench;
5 sets 2 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
1 set 1 rep 255lbs

CGBP;
4 sets 5 reps

Stair-mill; 20 mins
 
dapack

dapack

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April 9th, 2019 (Tuesday)

Squats;
5 sets 3 reps 275lbs, 290lbs, 305lbs, 315lbs, 325lbs**Metal Black

GM's;
4 sets 7 reps 115lbs, 130lbs, 145lbs, 155lbs

Stair-mill; 20 mins

Need to rotate my wraps so I don't over use my Metal Blacks, will start after I finish my 3's. This week just trying to slowly get back on track and add a little cardio. Diet has not been horrible but think with my age need to do a little cardio just to keep things under control. Have 18 weeks I think for the August meet so plenty of time to get my weight down to 175lbs so not a huge problem right now. Squats felt really good even though still getting over been sick but definitely feeling a lot better.
 
dapack

dapack

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April 10th, 2019 (Wednesday)

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 270lbs
1 set 2 reps 275lbs

CGBP;
4 sets 5 reps

Stair-mill; 20 mins

Didn't think I would hit my top set for the final week of this block but pulled it off. Added about +20lbs the last 16 weeks to my bench. Still long ways to go before the injury but at least improving.
 
dapack

dapack

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April 12th, 2019 (Friday)

OHP's;
7 sets 1 rep 95lbs, 110lbs, 125lbs, 140lbs, 155lbs, 165lbs, 175lbs

Machine Dips;
4 sets 13 reps

Stair-mill; 20 mins
 
dapack

dapack

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April 15th, 2019 (Monday)

Average Weekly Weight: 184lbs (-2lbs)

OHP's;
7 sets 4 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs, 155lbs

CGBP;
4 sets 5 reps

Dbl Incline Press;
4 sets 11 reps

Stair-mill: 25 mins

Switching up my weekly split. Usually up 24+hrs on Monday's so going to do OHP's instead of bench and move bench to Wednesday's. Diet is slowly start to get back on track though my wife made cinnamon rolls so that screwed me up a little.
 
dapack

dapack

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April 16th, 2019 (Tuesday)

Squats;
6 sets 3 reps 265lbs, 280lbs, 295lbs, 310lbs, 325lbs, 340lbs

Squats, High Bar/ Narrow;
3 sets 7 reps 225lbs

GM's;
4 sets 7 reps 115lbs, 135lbs, 155lbs, 165lbs

Stair-Mill; 25 mins
 
dapack

dapack

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April 19th, 2019 (Friday)

Bench;
3 sets 2 reps 185lbs, 200lbs, 215lbs
1 set 4+6 reps 225lbs

Lower back was hurting today, slept wrong, so after 1 warm up rep for deads realized should call it a day. Been 3 weeks since I pulled but actually thinking a long de-load might do me good since I wasn't going anywhere.
 
dapack

dapack

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April 22nd, 2109 (Monday)

OHP's;
8 sets 4 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs, 155lbs, 160lbs

CGBP;
4 sets 5 reps

Flat Dbl Press;
4 sets 7 reps

Stair-mill; 25 mins
 
dapack

dapack

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April 23rd, 2019 (Tuesday)

Squats;
5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 350lbs

Squats, High Bar/ Narrow;
3 sets 7 reps 225lbs, 240lbs, 255lbs

GM's;
3 sets 7 reps
135lbs, 145lbs, 155lbs

Stair-mill;
25 mins
 
dapack

dapack

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April 24th, 2019 (Wednesday)

Bench;
4 sets 4 reps 185lbs, 205lbs, 215lbs, 225lbs
1 set 4+2 reps 235lbs

CGBP:
4 sets 3 reps

Incline Dbl Press;
4 sets 9 reps

Stair-mill; 25 mins
 
dapack

dapack

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April 26th, 2019 (Friday)

Deads;
3 sets 3 reps 225lbs
2 sets 1 reps 295lbs, 345lbs**Just seeing how much I lost

RDL's;
3 sets 7 reps 205lbs

Deads, Deficit High/ No Belts;
2 sets 9 reps 185lbs

Bench;
1 set 4+4 reps 235lbs

Lost so much in my deads hard to believe. Think the meet is around 16 weeks out and right now cannot see how I can bring the back up in that time frame. One positive is deads have always been super good or super bad so it could happen.
 
dapack

dapack

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April 29th, 2019 (Monday)

OHP's;
8 sets 3 reps 100lbs, 110lbs, 120lbs, 130lbs, 140lbs, 150lbs, 160lbs, 165lbs

CGBP;
4 sets 7 reps

Flat Dbl Press;
4 sets 7 reps

Stair-mill; 25 mins
 
dapack

dapack

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April 30th, 2019 (Tuesday)

Average Weekly Weight; 183.5lbs

Squats;
7 sets 2 reps 275lbs, 290lbs, 305lbs, 320lbs, 335lbs, 350lbs, 365lbs

Squats, High Bar/ Narrow Stance;
3 sets 7 reps 225lbs, 235lbs, 255lbs

GM's;
3 sets 7 reps 135lbs, 145lbs, 155lbs

Stair-milll; 25 mins

Squats were a little harder than it should have been but almost done with this block. Running this block how I would have for the meet mid-May if I would be doing it. Next week a single around 385ish than a week off and max. Last block hit 395dlbs so hoping even +5lbs and will be happy.
 
dapack

dapack

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May 1st, 2019 (Wednesday)

Bench;my
4 sets 3 reps 205lbs, 215lbs, 225lbs, 235lbs
1 set 3+2 reps 245lbs

CGBP;
4 sets 7 reps

Machine Shoulder Press;
4 sets 9 reps
 
dapack

dapack

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May 3rd, 2019 (Friday)

Deads (DE);
3 sets 3 reps 225lbs

RDL's;
3 sets 7 reps 225lbs

Deads, Deficit Medium/ No Belt;
2 sets 9 reps 205lbs

Not going to list bench since it was horrible. Starting to wondering if I will ever get it back to what it was.
 
dapack

dapack

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May 6th, 2019 (Monday)

Bench;
4 sets 2 reps 185lbs, 205lbs, 225lbs, 240lbs
4 sets 1 rep 250lbs, 260lbs, 270lbs, 275lbs
1 set 3 reps 255lbs

CGBP;
4 sets 5 reps

OHP's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 135lbs

2 Mile Run

Bench has been struggling lately and main probably I am seeing is no matter the weight there is zero explosiveness off the chest. Thinking on OHP days with do DE bench to warm up before I start them.
 
dapack

dapack

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May 7th, 2109 (Tuesday)

Squats;
5 sets 1 rep 275lbs, 295lbs, 315lbs, 340lbs, 365lbs

GM's;
4 sets 7 reps 135lbs, 145lbs, 155lbs, 165lbs

Run; 2 miles

Definitely a good time to de-load next week.
 
dapack

dapack

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May 13th, 2019 (Monday)

Bench;
5 sets 2 reps 190lbs, 205lbs, 220lbs, 235lbs, 250lbs
1 set 2+1 rep 265lbs

CGBP;
4 sets 5 reps

Seated Dbl Press;
4 sets 7 reps
 
dapack

dapack

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how far away from committing to the meet are you?
Right now most likely wont be doing it, deads are about (-100lbs) off since October. Just stumped as to why this is the case. If my deads do turn around with about 10 week out might just do it at 181lbs and not worry about cutting to 165lbs. Would be to hard cutting on Thursday go into work at 10pm and get off just to weigh in at 8am.
 
dapack

dapack

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May 14th, 2019 (Tuesday)

Deads (DE);
3 sets 3 reps 225lbs

RDL's;
3 sets 7 reps 225lbs, 245lbs, 255lbs

Deads, Deficit Low/ No Belt;
2 sets 11 reps 225lbs
 
dapack

dapack

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May 15th, 2019 (Wednesday)

OHP's;
8 sets 2 reps 100lbs, 110lbs, 120lbs, 130lbs, 140lbs, 150lbs, 160lbs, 170lbs

Flat Dbl Press;
4 sets 13 reps

Push Downs;
4 sets 15 reps
 
dapack

dapack

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May 20th, 2019 (Monday)

Bench;
7 sets 1 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 270lbs
1 set 2+1 reps 275lbs

CGBP;
4 sets 3 reps

Seated Dbl Press;
4 sets 5 reps

2 Mile Run

Got 1 more rep than last block, 6 weeks, so will take it. A gain is a gain.
 
dapack

dapack

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May 21st, 2019 (Tuesday)

Squats; 7 sets 1 rep 275lbs, 295lbs, 315lbs, 340lbs, 365lbs, 385lbs, 405lbs

Run 2 Miles
 
dapack

dapack

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May 24th, 2019 (Friday)

Deads (DE);
3 sets 3 reps 225lbs

RDL's;
3 sets 7 reps 225lbs, 250lbs, 260lbs

Deads, Deficit High/ No Belt;
2 sets 11 reps 205lbs

OHP's;
5 sets 1 rep 115lbs, 135lbs, 150lbs, 165lbs, 185lbs

Deads are still horrible and cannot figure out why. My deads have always been at least +50lbs more than my squats and since around December that has not been the case. Will keep on plugging away. Plus side OHP's is +10lbs more this block and my CGBP is up probably around +25lbs. Just need those gains to start carryover to my bench.
 
jswain34

jswain34

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Hey man. Subbed. Just stumbled across this in the timeline and ill follow along. I see you're having some issue with your deads. You have any videos of when things were going well for you to compare to now?
 
dapack

dapack

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Hey man. Subbed. Just stumbled across this in the timeline and ill follow along. I see you're having some issue with your deads. You have any videos of when things were going well for you to compare to now?
Things starting falling apart in November. Hit a PR at the end of September, 435x4, and since then things have been pretty bad. Even though took a month of from deads afterwards think I came back to early/ heavy and maybe just never recovered all the way. End of March took another month off and seems like now things are getting back on track slowly again. Still learning when I do a max set/ rep on deads I need a long time to come back/ rebound from it. Probably 6 to 8 weeks I am thinking.
 
dapack

dapack

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May 28th, 2019 (Tuesday)

Deads (DE);
3 sets 3 reps 225lbs

Deads;
3 sets 1 rep 275lbs, 325lbs, 375lbs

RDL's;
3 sets 7 reps 225lbs, 245lbs, 270lbs

Deads, Deficit Medium, No Belt;
2 sets 11 reps 225lbs

1 Mile Run

De-load week for squats so deads are first this week and went pretty good. 375lbs was hard but feel like had 4 plates in me which is huge improvement with how things have been.
 
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dapack

dapack

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May 29th, 2019 (Wednesday)

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 265lbs, 275lbs
4 sets 4 reps 185lbs, 205lbs, 225lbs, 230lbs

CGBP;
4 sets 7 reps

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

2 Mile Run
 
dapack

dapack

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May 31st, 2019 (Friday)

Squats;
3 sets 4 reps 265lbs, 275lbs, 285lbs**Inzer Grippers, hate these wraps

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

GM's;
4 sets 7 reps 135lbs, 150lbs, 160lbs, 170lbs

OHP's;
4 sets 7 reps 100lbs, 110lbs, 120lbs, 140lbs

2 Mile Run

Wish I would have never bought the Inzer Grippers wraps, cannot stand them. Will use them for warm ups and on lighter weeks to save my better wraps. Pretty sure will be doing the meet August 17th, 11 weeks, will make my mind up next week.
 
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dapack

dapack

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June 2nd, 2019 (Sunday)

Deads, (DE);
3 sets 3 reps 225lbs

RDL's;
4 sets 7 reps 225lbs, 245lbs, 265lbs, 280lbs

Deads, Deficit Low/ No Belt;
2 sets 11 reps 245lbs

Rack Pulls, Knee Level;
3 sets 5 reps 275lbs, 285lbs, 295lbs

Bench, Comp;
6 sets 1 rep 185lbs 200lbs, 215lbs, 230lbs, 245lbs, 265lbs

Definitely doing the meet so will see what happens in 11 weeks. Deads went very good again and tested out my comp. bench, think 275lbs is my max right now.
 
jswain34

jswain34

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Good to see your pulls starting to feel somewhat improved. Thats a lot of pulling in that session. Whens the next deload planned for? And where's the meet?
 
jswain34

jswain34

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Good to see your pulls starting to feel somewhat improved. Thats a lot of pulling in that session. Whens the next deload planned for? And where's the meet?
 
dapack

dapack

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Good to see your pulls starting to feel somewhat improved. Thats a lot of pulling in that session. Whens the next deload planned for? And where's the meet?
Meet is in Springfield, OR. Deads I am doing a 3 week block so this week will be a lighter week.
 
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dapack

dapack

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June 4th, 2019 (Tuesday)

Average Weekly Weight: 185.5lbs (-1.5lbs)

Bench (DE);
6 sets 3 reps

OHP's;
5 sets 5 reps 115lbs, 125lbs, 140lbs, 150lbs, 155lbs

Flat Dbl Press;
4 sets 7 reps

JM Press;
4 sets 7 reps

2 Mile Run
 
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dapack

dapack

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June 5th, 2019 (Wednesday)

Squats;
6 sets 3 reps 275lbs, 285lbs, 295lbs, 305lbs, 315lbs, 320lbs**Titan Sig. Gold

Squats, Paused 3 secs;
3 sets 3 reps 225lbs, 245lbs, 255lbs

GM's;
3 sets 7 reps 135lbs, 145lbs, 155lbs
 
Yomo

Yomo

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good to see things moving in the right direction, you'll kill at the meet as usual!!
 
dapack

dapack

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good to see things moving in the right direction, you'll kill at the meet as usual!!
I am hoping but will see. Would love for my deads to come back so I could finally bet my 1 rep PR, 468lbs
 
dapack

dapack

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June 6th, 2019 (Thursday)

Bench;
4 sets 4 reps 185lbs, 200lbs, 215lbs, 230lbs, 240lbs

CGBP;
4 sets 5 reps

OHP's;
4 sets 9 reps

2 Mile Run
 
dapack

dapack

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June 9th, 2019 (Sunday)

Deads (DE);
3 sets 3 reps 225lbs

Deads;
4 sets 1 rep 275lbs, 295lbs, 315lbs, 335lbs

Bench, Pause;
5 sets 3 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs
1 set 2 reps 235lbs

Squats;
5 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs, 315lbs
1 set 3 reps 320lbs

Recorded my squats the other workout and depth was horrible. In the past always was a little below parallel and don't know what happen to were it was no longer even competition depth. Today was working on my depth and still not happy, could be called at a meet either way (Green/ Red).
 
dapack

dapack

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Recording of squat on Sunday. I need to slow my decent down, this video I am actually going slower than normal. I am coming down so quick seems like I am hitting the breaks to soon which in turn is making me stop short for a good lift. Also need to work on m hip mobility too, thinking that has a little to do with it. Not much time with only 10 weeks left but will try and make it work.
 
dapack

dapack

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June 11th, 2019 (Tuesday)

Average Weekly Weight: 184.5lbs (-1lb)

Bench;
7 sets 3 reps 190lbs, 200lbs, 210lbs, 220lbs, 230lbs, 240lbs, 250lbs

CGBP;
4 sets 4 reps

Seated Dbl Press;
4 sets 7 reps

2 Mile Run
 

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