DaPack..Fighting Age One Day at a Time

dapack

dapack

Well-known member
Awards
1
  • Established
September 24th, 2019 (Tuesday)

Bench;
6 sets 1 rep 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs**Horrible day

CGBP;
4 sets 7 reps

Seated Dbl Press;
4 sets 7 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
September 25th, 2019 (Wednesday)

Squats;**Inzer Gripper
3 sets 3 reps 275lbs, 285lbs, 300lbs
2 sets 2 reps 310lbs, 320lbs
1 set 1 rep 335lbs

GM's;
3 sets 7 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
September 26th, 2019 (Thursday)

OHP's;
4 sets 1 rep 135lbs, 150lbs, 165lbs, 175lbs**Horrible pressing week

Incline CGBP;
4 sets 9 reps

Flat Dbl Press;
4 sets 9 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 1st 2019 (Tuesday)

Bench;
4 sets 4 reps 190lbs, 205lbs, 220lbs, 235lbs
1 set 3 reps 245lbs
1 set 2 reps 255lbs

CGBP;
4 sets 5 reps

Seated Dbl Press;
4 sets 5 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 2nd, 2019 (Wednesday)

Squats;**Metal Black
3 sets 3 reps 280lbs, 295lbs, 310lbs
1 set 2 reps 320lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 8th, 2019 (Tuesday)

Bench;
4 sets 4 reps 200lbs, 215lbs, 230lbs, 245lbs
1 set 3 reps 255lbs
1 set 2 reps 265lbs

Medium Grip Bench;
4 sets 9 reps

Seated Dbl Press;
4 sets 13 reps

Deads;
2 sets 3 reps 225lbs
5 sets 1 rep 275lbs, 295lbs, 315lbs, 335lbs, 355lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 9th, 2019 (Wednesday)

Squats;**Sig Gold
3 sets 3 reps 275lbs, 290lbs, 305lbs

GM's;
3 sets 7 reps

Usually after a meet my number plummet down and seems it finally hit me.
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 11th, 2019 (Friday)

Deads (DE);
3 sets 3 reps 225lbs

Deads, Deficit High/ No Belt;
1 set 11 reps 225lbs
1 set 7 reps 245lbs
1 set 5 reps 255lbs

OHP's;
4 sets 4 reps 95lbs, 115bs, 135lbs, 155lbs

Squats, High Bar/ No Belt;
3 sets 7 reps 185lbs

Just trying to establish some baselines this week and been
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 14th, 2019 (Monday)

Deads;
3 sets 3 reps 225bs (DE)
5 sets 3 reps 250lbs, 275lbs, 295lbs, 310lbs, 290lbs

Squats, Box/ No Belt;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs

OHP's;
4 sets 7 reps 95lbs, 110lbs, 115lbs, 120lbs

Since my lifts are way down figured a good time to change things up. Been running the same bench/ squat program for 2+ years and deads for at least a year. Going to try out Mike Tuchscherer's RTS program and see what happens. Main thing is to remember not to push hard expect on the main movement for the week or I will burn out quick. Box squat had at least 4+ reps left and OHP's the same. Hard to explain the plan but will keep same lifts every week but rotate on which lift I push the hardest and on which day. So next week on Monday Deficit deads will be my hardest pull and regular deads will move to Friday. Squat will follow the same type rotating the days/ intensity of Box squats, squats and high bar squats.
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 15th, 2019 (Tuesday)

Bench;
5 sets 3 reps 215lbs, 230lbs, 240lbs, 250lbs, 255lbs

Bench, 2 Board/ Medium Grip;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs

Machine Dips;
4 sets 11 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 16th, 2019 (Wednesday)

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

SLDL's;
5 sets 7 reps 95lbs, 105lbs, 115lbs, 135lbs, 150lbs

Seated Dbl Press;
4 sets 9 reps

Quads were a little fatigued from Monday but was expected as much for the 1st few weeks.
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 21st, 2019 (Monday)

Squats,Box: Belt/ Titan Sig Gold;
5 sets 3 resp 275lbs, 290lbs, 305lbs, 320lbs, 335lbs

SLDL's;
4 sets 7 reps 95lbs, 110lbs, 125lbs, 135lbs

OHP's;
4 sets 5 reps 95lbs, 105lbs, 115lbs, 130lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 22nd, 2019 (Tuesday)

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

Bench, 2 Board/ Med Grip;
4 sets 5 reps 205lbs, 210lbs, 215lbs, 225lbs

Machine Dips;
4 sets 11 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 23rd, 2019 (Wednesday)

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 3 reps 275lbs, 285lbs, 295lbs, 305lbs, 325lbs

Squats, High Bar;**Metal Wraps
4 sets 5 reps 185lbs, 225lbs, 240lbs, 275lbs

Leg Press, Single Leg;
2 sets 9 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 25th, 2019 (Friday)

Deads (DE);
3 sets 3 reps 225lbs

Dead, Deficit Medium/ No Belt;
4 sets 9 reps 205lbs

Squats, Inzer Wraps;
3 sets 7 reps 205lbs, 215lbs, 225lbs

CGBP, Incline;
4 sets 5 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 28th, 2019 (Monday)

Deads (DE);
3 sets 3 reps 225lbs

Deads;
5 sets 3 reps 250lbs, 275lbs, 300lbs, 330lbs, 300lbs

Squat, Box/ No Belt/ No Wraps;
3 sets 7 reps 205lbs, 225lbs, 245lbs

OHP's;
4 sets 3 reps 135lbs, 140lbs, 145lbs, 150lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 29th, 2019 (Tuesday)

Bench;
10 sets 2 reps 190lbs, 200lbs, 210lbs, 220lbs, 230lbs, 240lbs, 250lbs, 260lbs, 265lbs, 250lbs

Bench, 2 Board/ Medium Grip/ Pause;
4 sets 5 reps 205lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
October 30th, 2019 (Wednesday)

Squat, High Bar;**Titan Sig Gold
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 320lbs

SLDL's;
4 sets 7 reps 135lbs, 150lbs, 165lbs, 180lbs

Seated Dbl Press;
4 sets 13 reps

One the 9th struggle with regular squats with 305x3 with same wraps as today so maybe things are starting to improve.
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 1st, 2019 (Friday)

Deads (DE);
3 sets 3 reps 225lbs

Deads, Deficit, Low/ No Belt
4 sets 5 reps 225lbs, 245lbs, 265lbs, 285lbs

Squats;**Metal Wraps
4 sets 5 reps 230lbs, 245lbs, 260lbs, 280lbs

CGBP, Incline;
4 sets 5 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 4th, 2019 (Monday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs

Squats, High Bar/ Inzer Wraps;
3 sets 7 reps 205lbs, 225lbs, 240lbs

OHP's;
3 sets 7 reps 115lbs, 125lbs, 130lbs

Worked a double yesterday into today, 2pm to 6am, and had myself talked out of going but glad I did. Nothing special but at least got some work in. Next 3 weeks will switch from conv. deads to sumo.
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 5th, 2019 (Tuesday)

Bench;
4 sets 2 reps 225lbs, 240lbs, 250lbs, 260lbs
1 set 3 reps 275lbs

Flat Dbl Press;
4 sets 7 reps

Machine Dips;
4 sets 13 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 6th, 2019 (Wednesday)

Squats;**Titan Sig Gold Wraps
5 sets 3 reps 275lbs, 290lbs, 305lbs, 325lbs, 335lbs

SLDL's;
4 sets 7 reps 135lbs, 155lbs, 165lbs, 205lbs

Seated Dbl Press;
3 sets 13 reps
 
Last edited:
dapack

dapack

Well-known member
Awards
1
  • Established
November 12th, 2019 (Tuesday)

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 3 reps 275lbs, 295lbs, 315lbs, 340lbs, 385lbs

Squats, No Belt/ No Wraps;
3 sets 7 reps 205lbs, 225lbs, 225lbs

Last set of deads switched to over/ under grip and actually had trouble 1st rep with my grip starting to slip so switched to hook and no problem. Never have problems with grip using over/ under but at least my hook grip is getting better.
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 15th, 2019 (Friday)

Squats, Box/ Sig Gold Wraps;
6 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs, 385lbs

Shoulders have been hurting lately so took the week off from pressing.
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 17th, 2019 (Sunday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
7 sets 3 reps 285lbs, 305lbs, 325lbs, 345lbs, 365lbs, 385lb, 400lbs

Squats, Box/ No Belt/ No Wraps;
3 sets 5 reps 225lbs, 245lbs, 265lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 18th, 2019 (Monday)

Average Weekly Weight: 198lbs

Bench;
8 sets 2 reps 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 265lbs, 270lbs

Machine Dips;
4 sets 11 reps

Cardio; 30 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 19th, 2019 (Tuesday)

Squats, High Bar/Sig Gold Wraps;
6 sets 3 reps 275lbs, 290lbs, 305lbs, 315lbs, 325lbs, 335lbs

OHP's;
4 sets 5 reps 95lbs, 110lbs, 125lbs, 140lbs

Cardio; 30 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 24th, 2019 (Sunday)

Deads;**Conv for next 3 weeks
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs

Squats, High Bar/ No Belt/ No Wraps;
3 sets 7 reps 185lbs, 195lbs, 205lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 25th, 2019 (Monday)

Average Weekly Weight: 196lbs

Bench;
7 sets 3 reps 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs

Incline CGBP;
4 sets 7 reps

Incline Dbl Press;
3 sets 11 reps
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 26th, 2019 (Tuesday)

Squats,**Sig Gold Wraps;
7 sets 3 reps 275lbs, 290lbs, 305lbs, 315lbs, 325lbs, 335lbs, 350lbs

GM's;
3 sets 7 reps

Cardio, 30 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
November 29th, 2019 (Friday)

Squats, Box/ Inzer Wraps;
5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs

RDL's;
3 sets 5 reps 225lbs, 245lbs, 265lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 1st, 2019 (Sunday)

Deads;**Conv
3 sets 3 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs

Squats, Titan Titanium
3 sets 7 reps 225lbs, 240lbs, 255lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 3rd, 2019 (Tuesday)

Squat, High Bar/ Titan Sig Gold;
6 sets 3 reps 275lbs, 290lbs, 305lbs, 320lbs, 330lbs, 340lbs**PR

GM's;
4 sets 7 reps

Best thing I did in years is doing squats 2 to 3 times a week and alternating type of squat and intensity. Ordered a pair of Metal Orange knee wraps and another pair of light wraps. Knees hurt a little bit once I get up around 275lbs so will use them on light sets.
 
Last edited:
dapack

dapack

Well-known member
Awards
1
  • Established
December 4th, 2019 (Wednesday)

Bench;
7 sets 2 reps 195lbs, 210lbs, 225lbs, 240lbs, 250lbs, 255lbs, 265lbs

CGBP;
4 sets 7 reps
 
jswain34

jswain34

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Congrats on that recent high bar PR! Keep up the steady, consistent work and you’ll be seeing more of those.
 
dapack

dapack

Well-known member
Awards
1
  • Established
Congrats on that recent high bar PR! Keep up the steady, consistent work and you’ll be seeing more of those.
Thanks. Hoping to finely maybe PR my squats next meet, whenever that will be.
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 6th, 2019 (Friday)

Squats, Box/ Metal Black Wraps;
5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 355lbs

RDL's;
4 sets 5 reps 225lbs, 245lbs, 265lbs, 280lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 8th, 2019 (Sunday)

Deads;**Conv.
7 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 340lbs, 365lbs

Squats, High Bar/ No Wraps;
3 sets 7 reps 205lbs, 215lbs, 240lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 9th, 2019 (Monday)

Bench;
2 sets 4 reps 185lbs, 200lbs
2 sets 3 reps 215lbs, 230lbs
2 sets 2 reps 245lbs, 260lbs
3 sets 1 rep 270lbs, 275lbs, 280lbs

CGBP:
4 sets 5 reps

Machine Dips;
3 sets 11 reps

Cardio; 30 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 10th, 2019 (Tuesday)

Squats, Box/ Titan Sig Gold;
6 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 355lbs, 275lbs

GM's;
4 sets 5 reps

Cardio; 30 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 11th, 2019 (Wednesday)

Bench;
5 sets 2 reps 205lbs, 225lbs, 245lbs, 255lbs, 265lbs
1 set 3 reps 275lbs

OHP's;
4 sets 3 reps 115lbs, 135lbs, 155lbs, 170lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 13th, 2019 (Friday)

Squat, Metal Black Wraps;
4 sets 5 reps 275lbs, 290lbs, 300bls, 315lbs

RDL's;
3 sets 5 reps 225lbs, 245lbs, 265lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 15th, 2019 (Sunday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
6 sets 3 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs**Hook Grip PR

Squats, Elite Light Wraps;
4 sets 7 reps 225lbs, 240lbs, 255lbs, 270lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 16th, 2019 (Monday)

Bench;
2 sets 3 reps 205lbs, 225lbs
2 sets 2 reps 240lbs, 255lbs
5 sets 1 rep 265lbs, 270lbs, 275lbs, 280lbs, 285lbs

CGBP;
4 sets 7 reps

Cardio; 30 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 17th, 2019 (Tuesday)

Squats;**Metal Orange Wraps
6 sets 3 reps 275lbs, 295lbs, 315lbs, 330lbs, 340lbs, 350lbs

GM's;
4 sets 5 reps 135lbs, 150lbs, 160lbs, 170lbs

Metal Orange wraps are super stiff compared to all the other wraps I have. Can only get 7 wraps and all the others get 8 wraps with a X in the middle. Think if someone else wrapped me they could get 8 with a X but would really have to crank down on them.
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 18th, 2019 (Wednesday)

Bench;
10 sets 1 rep top set 275lbs

OHP's;
4 sets 2 reps 135lbs, 150lbs, 165lbs, 180lbs

Cardio; 30 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 23rd, 2019 (Monday)

Bench;
2 sets 3 reps 205lbs, 225lbs
2 sets 2 reps 240lbs, 250lbs
3 sets 1 rep 260lbs, 265lbs, 275bs

Deads,**Sumo
6 sets 1 rep 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
 
dapack

dapack

Well-known member
Awards
1
  • Established
December 30th, 2019 (Monday)

Average Weekly Weight; 200lbs
Deads**Sumo
1 set 3 reps 225lbs
1 set 2 reps 250lbs
8 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs, 425lbs, 445lbs**Hook Grip PR

Bench;
2 sets 4 reps 185lbs, 200lbs
2 sets 3 reps 215lbs, 230lbs
2 sets 2 reps 245lbs, 260lbs
2 sets 1 rep 270lbs, 275lbs

Cardio; 30 mins
 
Last edited:
dapack

dapack

Well-known member
Awards
1
  • Established
January 6th, 2019 (Monday)

Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 235lbs
2 sets 2 reps 245lbs, 255lbs

CGBP;
4 sets 5 reps

Cardio; 50 mins
 
dapack

dapack

Well-known member
Awards
1
  • Established
January 7th, 2020 (Tuesday)

Squats;**Metal Orange
3 sets 1 rep 275lbs, 295lbs, 325lbs
1 set 5 reps 350lbs

OHP's;
2 sets 3 reps 115lbs, 135lbs
2 sets 2 reps 150lbs, 160lbs, 185lbs
 

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