DaPack..Fighting Age One Day at a Time

Dustin07

Dustin07

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Sorta getting caught up on the last few months of your log. How have you been liking the high bar mix in your squats?
When I tore the ligament in my back and had that injury I tried going back to high bar off and on but it just never felt right for me so I keep defaulting to low bar lol. However sticking with low bar is showing me more I think, where my I need to strength my core/abs/back more.
 
dapack

dapack

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Sorta getting caught up on the last few months of your log. How have you been liking the high bar mix in your squats?
When I tore the ligament in my back and had that injury I tried going back to high bar off and on but it just never felt right for me so I keep defaulting to low bar lol. However sticking with low bar is showing me more I think, where my I need to strength my core/abs/back more.
Really like it but definitely took sometime to get use to it again. Up until the last few weeks when I was squatting 2 to 3 times a week was a nice change instead of doing the same thing every workout.
 
dapack

dapack

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January 13th, 2019 (Monday)

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

CGBP;
4 sets 5 reps

Cardio; 60 minutes

Been slacking last few week with the holidays and being sick so hopefully can get back on track.
 
Dustin07

Dustin07

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Really like it but definitely took sometime to get use to it again. Up until the last few weeks when I was squatting 2 to 3 times a week was a nice change instead of doing the same thing every workout.
ha that's how I feel about warm-ups
 
dapack

dapack

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January 14th, 2020 (Tuesday)

Squats, High Bar/ Titan Sig Gold Wraps;
4 sets 3 reps 275lbs, 295lbs, 315lbs, 330lbs
1 set 5 reps 345lbs**PR

GM's;
3 sets 7 reps

Cardio; 25 mins
 
dapack

dapack

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January 19th, 2020 (Sunday)

Deads;**Conv next 3 weeks
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 275lbs, 300lbs, 325lbs, 345lbs

Squats;**Elite Light Wraps
3 sets 7 reps 225lbs, 240lbs, 255lbs
 
dapack

dapack

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January 20th, 2020 (Monday)

Bench;
2 sets 4 reps 195lbs, 210lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 255lbs, 265lbs
1 set 1 rep 270lbs

CGBP;
4 sets 7 reps

Cardio; 30 mins

Bench has bench been stuck now for 4 months. Need to get at least 2 pressing days in a week I think.
 
Dustin07

Dustin07

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Mine is stuck again too and way way earlier than I think it should have been. I should have got up to around 250 for a 3x5 I think before getting stuck.

I'm going to do a high rep bench day and low rep bench day per week I think, personally. that helped my squats back in 2018.
 
dapack

dapack

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Mine is stuck again too and way way earlier than I think it should have been. I should have got up to around 250 for a 3x5 I think before getting stuck.

I'm going to do a high rep bench day and low rep bench day per week I think, personally. that helped my squats back in 2018.
They def should help. I know for me it is really hard to increase unless I am doing some sort of pressing x2 a week.
 
dapack

dapack

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January 21st, 2020 (Tuesday)

Squats, Box/ Metal Black Wraps;
6 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs, 385lbs
1 set 5 reps 405lbs

SLDL's'
3 sets 7 reps

Cardio; 30 mins
 
dapack

dapack

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January 22nd, 2020 (Wednesday)

Bench;
8 sets 2 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 270lbs, 280lbs

Pushdowns;
4 sets 11 reps

Much better bench day than Monday.
 
dapack

dapack

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January 26th, 2020 (Sunday)

Deads;
5 sets 3 reps 225lbs, 245lbs, 275lbs, 300lbs, 315lbs

Squat, High Bar/ Inzer Gripper Wraps;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 275lbs

Worst dead/ squat session in months. Deads were so bad backed off on squats a little.
 
Dustin07

Dustin07

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just low energy/nutrition or is it time for a CNS rest?
 
dapack

dapack

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January 27th, 2020 (Monday)

Bench;
8 sets 2 reps 195lbs, 210lbs, 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs

Pendaly Rows;
4 sets 5 reps

CGBP;
4 sets 5 reps

Cardio; 45 mins
 
dapack

dapack

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January 28th, 2020 (Tuesday)

Squats, Metal Orange Wraps;
6 sets 2 reps 275lbs, 295lbs, 315lbs, 335lbs, 350lbs, 365lbs
1 set 3 reps 380lbs

Best heavy wrap 3 reps squat in 4 years.
 
dapack

dapack

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January 29th, 2020 (Wednesday)

Bench;
10 sets 1 reps 270lbs, 180lbs, 195lbs, 210lbs, 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs
1 set 2 reps 290lbs

Machine Dips;
4 sets 11 reps

Messed up big time on my 1st working set, thought I put 180lbs on but was 270lbs. Was wondering why it felt super heavy just to get it off the rack. After a month of so of bad benching things are hopefully turning around.
 
dapack

dapack

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February 3rd, 2020 (Monday)

Bench;
10 sets 1 rep top set 280lbs

CGBP;
4 sets 3 reps

Pendlay Rows;
4 sets 3 reps

Been working on tucking my legs more on bench but at this time don't know if it helps more or not.
 
dapack

dapack

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February 4th, 2020 (Tuesday)

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 3 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs

Squats, Box/ No Belt/ No Wraps;
4 sets 3 reps 225lbs, 245lbs, 265lbs, 295lbs

Cardio; 40 mins
 
dapack

dapack

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February 5th, 2020 (Wednesday)

Bench, Medium Grip;
5 sets 4 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Chest Supported Rows;
4 sets 5 reps

Pushdowns;
3 sets 15 reps

Cardio; 40 mins
 
dapack

dapack

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February 7th, 2020 (Friday)

Squats, High Bar/ Metal Black Wraps;
4 sets 5 reps 250lbs, 275lbs, 300lbs, 315lbs

GM's;
3 sets 5 reps 135lbs, 150lbs, 165lbs
1 set 9 reps 185lbs**PR

OHP's;
4 sets 4 reps 115lbs, 130lbs, 145lbs, 160lbs

Cardio; 30 mins
 
dapack

dapack

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February 10th, 2020 (Monday)

Average Weekly Weigh: 194lbs
Bench;
13 sets top set 295lbs

CGBP:
4 sets 5 reps

Pendlay Rows;
4 sets 5 reps

Cardio; 60 mins
 
Last edited:
dapack

dapack

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February 11th, 2020 (Tuesday)

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

Squats, Inzer Gripper Wraps;
3 sets 7 reps 250lbs, 275lbs, 300lbs

Cardio; 45 mins
 
dapack

dapack

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February 12th, 2020 (Wednesday)

Bench, Medium Grips;
5 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs, 250lbs

Chest Supported Rows;
4 sets 7 reps

Pushdowns;
4 sets 11 reps

Cardio; 30 mins
 
dapack

dapack

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February 14th, 2020 (Friday)

Squats, High Bar/ Metal Orange Wraps;
5 sets 3 reps 275lbs, 295lbs, 315lbs, 340lbs, 355lbs**PR

OHP's;
4 sets 3 reps 115lbs, 135lbs, 150lbs, 165lbs
 
dapack

dapack

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February 16th, 2020 (Sunday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 2 reps 300lbs, 325lbs, 350lbs, 375lbs, 400lbs

Squats, High Bar/ Elite Light Wraps;
4 sets 7 reps 225lb, 240lbs, 255lbs, 275lbs
 
dapack

dapack

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February 17th, 2020 (Monday)

Average Weekly Weight; 193lbs

Bench;
8 sets 1 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 270lbs, 275lbs, 280lbs

Pendlay Rows;
4 sets 2 reps

Cardio; 25 mins
 
dapack

dapack

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February 18th, 2020 (Tuesday)

Squats, Box/ Metal Orange Wraps;
6 sets 3 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs

Last set messed up and loosened up my core and ended up hurting my lower back. Had to stop for the day and even could not do cardio. Guess will find out in a day or two how bad it is. Last few months was finally making really good gains in squats and even deads and would be horrible to put it all on hold. Crossing my fingers.
 
Dustin07

Dustin07

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Oh man I hope it's just a temporary pain that heals up fast!!
 
Dustin07

Dustin07

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sooooo I posted a question to you in my log if you have a chance....
 
dapack

dapack

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February 21st, 2020 (Friday)

Bench;
8 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 265lbs, 275lbs, 285lbs, 300lbs
 
dapack

dapack

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February 24th, 2020 (Monday)

Bench;
8 sets 2 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs, 290lbs

CGBP;
4 sets 3 reps

Pendlay Rows;
4 sets 5 reps

Cardio; 30 mins
 
dapack

dapack

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February 25th, 2020 (Tuesday)

Deads;**Sumo
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 300lbs, 325lbs, 350lbs
2 sets 1 rep 375lbs, 400lbs

Squats, Elite Light Wraps;
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

Cardio; 45 mins

Squats felt really good and no issue with back but deads kind of sucked. Going to take the next couple weeks light for deads.
 
dapack

dapack

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February 26th, 2020 (Wednesday)

Bench, Medium Grip;
6 sets 2 reps 195lbs, 210lbs, 225lbs, 240lbs, 250lbs, 260lbs

--1a. Chest Support Rows, 4 sets 7 reps
--1b. Pushdown, 4 sets 13 reps

Cardio; 40 mins
 
dapack

dapack

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February 28th, 2020 (Friday)

Squats, Metal Black Wraps;
6 sets 3 reps 275lbs, 290lbs, 305lbs, 320lbs, 340lbs, 350lbs

GM's;
3 sets 7 reps

OHP's;
4 sets 4 reps 115lbs, 125lbs, 140lbs, 155lbs

Cardio; 30 mins

Only got 5 hours of sleep so better than I was expecting.
 
dapack

dapack

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March 1st, 2020 (Sunday)

Deads;**Conv
4 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs

Deads, Deficit Low/ No Belt;
3 sets 7 reps 225lbs

OHP's;
4 sets 3 reps 120lbs, 135lbs, 150lbs, 165lbs

Cardio; 20 mins

Going to try and do a meet May, 11 weeks out, and another in June that is 5 weeks after. Really want to do another meet at 165lbs before I move into the next master class so have 4 shots probably before that happens. No way in May will be able to pull it off so hoping for the June meet. Starting dead prep this week and going to try and do some type of pull x3 a week but with different intensity. Today would be a medium day and light days will do RDL's or SLDL's for 7 reps. Heavy day if obviously sumo deads.
 
Dustin07

Dustin07

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That's awesome. I was just looking at our schedule out here and right now I'm the only guy in the 82.5kg class, everyone else is heavier. After May I might join you on this and get serious about strength training for a meet.

Looking forward to watching you train for it
 
dapack

dapack

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That's awesome. I was just looking at our schedule out here and right now I'm the only guy in the 82.5kg class, everyone else is heavier. After May I might join you on this and get serious about strength training for a meet.

Looking forward to watching you train for it
It is normal for not a lot of lighter weights. I only do masters 45 to 49 right now and only once I had competition. What I am going for is best overall Masters and that pushes me. 2 meets ago won it with around 20 masters and last meet lost it by around 5lbs, was not to happy with that. Just needed to get my last dead but failed, plus would have been a PR. Goal first meet is to get back my State squat record.
 
dapack

dapack

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March 2nd, 2020 (Monday)

Squats, High Bar/ Metal Black Wraps;
5 sets 5 reps 230lbs, 245lbs, 260lbs, 275lbs, 290lbs

Bench, Medium Grips;
5 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs, 250lbs

Cardio; 30 mins
 
dapack

dapack

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Awards
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  • Established
March 4th, 2020 (Wednesday)

Deads;**Sumo
6 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 345lbs

Squats, Box/ Elite Light Wraps;
4 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs
 
dapack

dapack

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Awards
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March 5th, 2020 (Thursday)

Bench;
5 sets 2 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs

CGBP;
4 sets 5 reps

Pendlay Rows;
4 sets 5 reps

Cardio; 45 mins
 
dapack

dapack

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March 6th, 2020 (Friday)

Squats, Metal Orange;
4 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs

RDL's;
4 sets 7 reps

Horrible week of lifting but better to get it out of my system now than day of the meet.
 
dapack

dapack

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Signed up for both meet today May 16th and June 20th. Now just need to remain healthy. Last week was a crap show so hopefully got it out of my system. Had to work 8 in a row do to getting different days off so going to blame that for the reason. Sounds like a good reason.
 
Dustin07

Dustin07

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That's awesome, looking forward to seeing how it goes!
 
dapack

dapack

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Of course started my prep and was sick all last week, figures. Have 9 weeks this Saturday so 1st meet depending how things go might back off and just use it as a training week.
 
dapack

dapack

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March 15th, 2020 (Sunday)

Deads;**Conv.
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 250lbs, 275lbs, 295lbs, 315lbs

Deads, Deficit Med;
3 sets 7 reps 245lbs

Bench, Medium Grip;
4 sets 4 reps 185lbs, 205lbs, 225lbs, 240lbs

Time off actually helped my deads but bench is a little down. Weight is 190lbs so down (-10lbs) last 11 weeks but if going to make 165lbs for June meet going to need a couple weeks of -1.5lbs to 2lbs to make it.
 

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