DaPack..Fighting Age One Day at a Time

[dapack]

December 31st, 2015 (Thursday)

Deads;
1 set 5 reps 315lbs
1 set 3 reps 350lbs
1 set 2 reps 385lbs
1 set 1 rep 405lbs
1 set 1 rep 430lbs
1 set 1 rep 460lbs**Gym PR
1 set 0 reps 475lbs**Grip gave out right when I was pulling shoulders back to lockout, was right there

Bench;
1 set 5 reps 210lbs
1 set 3 reps 240lbs
1 set 9 reps 275lbs

I was right there at 475lbs and only thing left was to pull the shoulders back and lockout but my grip gave out. At least I know it is there for the taking. 460lbs went up really good, was surprised at that.

 

[dapack]

Going to switch up my training days a little. One problem I been having is after my working set of deads/ squats have no energy left to do assistance. Decided to try something new and see how this works.
Day 1: Incline/ Shoulders
Day 2: Squats/ Dead Assistance
Day 3: Bench/ Bench Assistance
Day 4: Deads/ Squat Assistance
Day 5: Dbl Work
Depending on how I feel might switch days 3 and 5.

 

[Dustin07]

nice pulls!!!

 

[dapack]

nice pulls!!!

Thanks!!! Seem higher rep deads are what I need. Hopefully 500lbs will happen next year.

 

[dapack]

January 4th, 2015 (Monday)

Incline Press;
1 set 3 reps 220lbs
1 set 3 reps 250lbs
1 set 3+5 reps 275lbs

Dbl Shoulder Press (TUT);
3 sets 9 reps

Incline Dbl Press;
1 set 11 reps 90lbs
1 set 9 reps 100lbs

Flat Dbl Press;
1 set 7 reps 110lbs
1 set 7 reps 120lbs

 

[dapack]

January 5th, 2015 (Tuesday)

Squats;
1 set 5 reps 245lbs
1 set 5 reps 285lbs
1 set 5+10 reps 315lbs

Rack Pulls;
3 sets 5 reps 365lbs, 385lbs, 405lbs
3 sets 1 rep 425lbs, 455lbs, 475lbs
1 set 0 rep 495lbs

Glad I decided to do dead assistance after squats because after my working set had nothing left, just wanted to go home and go to sleep. Think this will work out better in the long run doing it this way. Figured since I failed my deads on the lockout will concentrate my assistance on rack pulls. Today was just setting some starting numbers to work with. In the past I use to use straps but from now on not going to since my grip gave out. If I have to stop a set to reset and get my grip back so be it.

 

[Dustin07]

heavy rack pulls! big dead lift days leave me hungry for 2 days every time.

 

[dapack]

heavy rack pulls! big dead lift days leave me hungry for 2 days every time.

Funny, was starving all day yesterday. Could not get enough to eat.

 

[dapack]

January 6th, 2015 (Wednesday)

Bench (DE);
6 sets 3 reps 185lbs

Flat Dbl Press;
3 sets 11 reps 90lbs, 100lbs, 110lbs
1 set 7 reps 125lbs**PR I think

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

 

[dapack]

January 8th, 2016 (Friday)

Deads;
1 set 3 reps 300lbs
1 set 3 reps 340lbs
1 set 3+2 reps 375lbs**Was drained from last week so stopped early

Bench;
1 set 5 reps 215lbs
1 set 5 reps 245lbs
1 set 5+2 reps 275lbs

Knew this week would be a struggle since I maxed last week so today was not expecting much. Stopped deads early, not doing a lot of the + reps, and bench was just bad. Usually takes a couple weeks after I max deads/ squats to get back to normal so thinking next week maybe a struggle too.

 

[dapack]

January 11th, 2015 (Monday)

Incline Press;
1 set 5 reps 225lbs
1 set 3 reps 255lbs
1 set 1+4 reps 290lbs

Dbl Shoulder Press;
3 sets 7 reps 75lbs, 80lbs, 90lbs

Incline Dbl Press;
2 sets 7 reps 100lbs, 105lbs

 

[dapack]

January 13th, 2015 (Wednesday)

Bench;
1 set 5 reps 225lbs
1 set 3 reps 250lbs
5 sets 1 rep 275lbs, 295lbs, 315lbs, 325lbs, 335lbs
1 set 9 reps 275lbs

Been a little sick last few days and just got done working 9 in a row so decided to mess around today and went in not expecting much. Surprisingly did a lot better than I thought. 335lbs went up pretty good and if I was feeling rested and a little better would have went for 345lbs. Was surprised once I dropped down to 275lbs and got 9 rep considering everything.

 

[Balthazar]

Funny, was starving all day yesterday. Could not get enough to eat.

i think there was an article actually featured on this sight that talked about a study concerning this. from what i remember it said that although light to moderate weight exercises performed in an aerobic or hypertrophy volume burned more energy initially, doing strength volume with heavy weights stimulates the cns to cause a metabolic change that burns extra energy for days afterward.

 

[Dustin07]

I'd believe that. always happens after big deadlift days for me.

 

[dapack]

January 15th, 2015 (Friday)

Deads;
1 set 3 reps 315lbs
1 set 3 reps 345lbs
1 set 3+14 reps 375lbs

Was not feeling to good and was shocked at how many reps I got. Messed around with bench a little but left since I was not feeling to good.

 

[Balthazar]

it seems like you kick a$$ everyday you have an off day lol, i wonder what your numbers would look like if you were 100%

 

[dapack]

January 19th, 2015 (Tuesday)

Squats;
1 set 5 reps 275lbs
1 set 3 reps 315lbs
1 set 1+7 reps 350lbs

Rack Pulls;
1 set 5 reps 365lbs
1 set 4 reps 385lbs
1 set 3 reps 405lbs
1 set 2 reps 435lbs
2 sets 1 rep 455lbs, 475lbs

Still trying to shake this sickness, really no energy at all.

 

[Dustin07]

a 475 rack pull with no energy sounds like a good place to be

 

[dapack]

January 20th, 2015 (Wednesday)

Bench;
1 set 3 reps 225lbs
1 set 3 reps 260lbs
1 set 3+5 reps 285lbs

Bench (DE);
6 sets 3 reps 185lbs

Bench is the only on left after this week with a 1+ week so Friday going to finish bench out and will start a new cycle next week with everything.

 

[dapack]

January 21st, 2015 (Thursday)

Deads;
1 set 5 reps 315lbs
1 set 3 reps 355lbs
1 set 1+2 reps 400lbs

After last set of deads just left gym, just was one of those days. Last week did 375lbs x 17 and today struggled with 400lbs. Had no energy going in and knew if was going to be a bad day. One thing I noticed is last week did not do heavy rack pulls and had a good workout and the week before did heavy rack pulls and it was not to good. Think the rack pulls on Tuesday's are really effecting me. Going to repeat this workout again tomorrow and hopefully can get 6+ reps so my deads can move on. After my working set of squats/ deads have no energy for assistance but what I might do is stretch afterwards and come back and do my assistance work. Will give me a little time to rest and regroup.

 

[dapack]

January 22nd, 2015 (Friday)

Deads;
1 set 5 reps 315lbs
1 set 3 reps 355lbs
1 set 1+5 reps 400lbs

Bench;
1 set 5 reps 235lbs
1 set 3 reps 270lbs
1 set 1+4 reps 300lbs

Definitely think heavy rack pulls on Tuesday's are effecting me. Going to switch back to doing them on deads after taking a little break after my last dead set. Going to go up 5lbs across the board in each except squats will do 10lbs.

 

[Dustin07]

I love rack pulls for forcing the body to hold more weight but I definitely think my CNS feels them too!

 

[Balthazar]

how do you decide your increase?, it seems like you're always getting tons of bonus reps on your top set and that 5-10 lbs is conservative. just trying to pace your increases?

 

[dapack]

January 25th, 2016 (Monday)

Bench (DE);
6 sets 3 reps 185lbs

Bench;
1 set 5 reps 215lbs
1 set 5 reps 245lbs
5 sets 1 rep 275lbs, 295lbs, 315lbs, 330lbs, 350lbs
1 set 5+5 reps 275lbs

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

 

[dapack]

how do you decide your increase?, it seems like you're always getting tons of bonus reps on your top set and that 5-10 lbs is conservative. just trying to pace your increases?

I lowered the %'s for 5/3/1, thinking did -(7.5)% from what the programs so my working sets are lighter than what the program calls for. My goal is to always get +5 to 6 reps for deads/ squats and +3 to 4 reps for bench. This is my 5th cycle and I started on the lower end for my numbers because I wanted to try and get as many cycles as possible before stepping back. On thing I learned doing this is I respond a lot better with higher rep deads than when I was always working to 1 to 3 reps. Squats I seem to respond better with lower reps so that is one reason I increased them +10lbs again. Bench I was coming off of an injury and spent 3+months not doing any pressing so started lower there and wanted to stay away from low reps. Now I am good to go so once a week have a play around day and do lower reps.

 

[dapack]

January 26th, 2015 (Tuesday)

Squats;
1 set 5 reps 250lbs
1 set 5 reps 290lbs
1 set 5+10 reps 320lbs

Squats (Bench);
1 set 5 reps 285lbs
1 set 5 reps 330lbs
1 set 5+2 reps 365lbs

Going to run both rack pulls and bench squats how I run everything else. Need to adjust bench squats a little since I want the normal +5 to 6 reps.

 

[dapack]

January 27th, 2015 (Wednesday)

Incline Press;
1 set 5 reps 200lbs
1 set 5 reps 240lbs
1 set 5+3 reps 260lbs

Dbl Shoulder Press;
1 set 13 reps 70lbs
1 set 11 reps 80lbs
1 set 9 reps 90lbs
1 set 7 reps 100lbs

Monday most have taken a lot more out of me than I thought, struggle just to hit my reps today. I did set inclines a little higher but still should have gotten a couple more reps.

 

[dapack]

January 28th, 2015 (Thursday)

Deads;
1 set 5 reps 275lbs
1 set 5 reps 315lbs
1 set 5+10 reps 360lbs

Rack Pulls;
1 set 5 reps 300lbs
1 set 5 reps 340lbs
1 set 5+3 reps 385lbs

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

 

[dapack]

January 29th, 2016 (Friday)

Bench (DE);
6 sets 3 reps 185lbs

Bench;
1 set 5 reps 210lbs
1 set 5 reps 245lbs
1 set 1 rep 275lbs
1 set 5+7 reps 275lbs**New PR at this weight

Flat Dbl Press;
4 sets 7 reps 85lbs, 95lbs, 105lbs, 115lbs

 

[dapack]

January 31st, 2016 (Sunday)

Bench (DE);
6 sets 3 reps 185lbs

Bench;
1 set 3 reps 235lbs
1 set 3 reps 265lbs
1 set 3+4 reps 290lbs

Flat Dbl Press;
4 sets 7 reps 90lbs, 100lbs, 110lbs, 120lbs

Not to jinx myself but have a couple dates been looking at for possible meets. There are a lot of variables in it so right now only a slight chance but at least gives me something to motivate me and keep me focused.

 

[Dustin07]

January 31st, 2016 (Sunday)

Bench (DE);
6 sets 3 reps 185lbs

Bench;
1 set 3 reps 235lbs
1 set 3 reps 265lbs
1 set 3+4 reps 290lbs

Flat Dbl Press;
4 sets 7 reps 90lbs, 100lbs, 110lbs, 120lbs

Not to jinx myself but have a couple dates been looking at for possible meets. There are a lot of variables in it so right now only a slight chance but at least gives me something to motivate me and keep me focused.

yes!

 

[dapack]

February 2nd, 2016 (Tuesday)

Cardio; 15 mins

Squats;
1 set 3 reps 275lbs
1 set 3 reps 315lbs
1 set 3+5 reps 340lbs

Squats (Bench);
1 set 3 reps 285lbs
1 set 3 reps 330lbs
1 set 3+2 reps 365lbs

Bad day, everything felt extremely heavy today.

 

[dapack]

February 4th, 2016 (Thursday)

Cardio; 15 mins

Deads;
1 set 3 reps 300lbs
1 set 3 reps 345lbs
1 set 3+1 reps 380**Yes only 4 reps
1 set 3+12 reps 380lbs

Rack Pulls;
1 set 3 reps 300lbs
1 set 3 reps 345lbs
1 set 5 reps 380lbs

I don't list it but for bench I always do a couple sets of singles at my working set weight. Been thinking about doing it for both deads/ squats and today just proves I should be doing that. Feel it lets my body adjust to the working weight and what is coming next and it works for bench and today seems it is a good idea for deads.

 

[dapack]

February 5th, 2015 (Friday)

Cardio; 15 mins

Incline Press;
1 set 3 reps 220lbs
1 set 3 reps 250lbs
1 set 1 rep 275lbs
1 set 3+5 reps 275lbs

Dbl Shoulder Press;
1 set 15 reps 55lbs
1 set 13 reps 70lbs
1 set 11 reps 80lbs
1 set 9 reps 90lbs

Been a bad couple of weeks for deads/ squats but at least bench/ inclines are going good.

 

[Famine]

Hey dapack, what are you using for cardio these days? I'm at a crossroads since my dungeon days.

 

[dapack]

Hey dapack, what are you using for cardio these days? I'm at a crossroads since my dungeon days.

I just do the elliptical to warm up. With my job I am on my feet and on the move all day so really don't do to much anymore.

 

[dapack]

February 8th, 2016 (Monday)

Cardio; 20 mins

Bench (DE);
6 sets 3 reps 185lbs

Bench;
1 set 5 reps 235lbs
1 set 3 reps 270lbs
5 sets 1 rep 305lbs, 315lbs, 325lbs, 335lbs, 345lbs
1 set 1+3 reps 305lbs

 

[dapack]

February 9th, 2016 (Tuesday)

Squats;
1 set 5 reps 280lbs
1 set 3 reps 325lbs
1 set 1+6 reps 365lbs

Squats (Bench);
1 set 5 reps 280lbs
1 set 3 reps 325lbs
1 set 5 reps 365lbs

 

[dapack]

February 10th, 2016 (Wednesday)

Incline Press;
1 set 5 reps 225lbs
1 set 3 reps 260lbs
1 set 1+4 reps 295lbs

 

[Dustin07]

give anymore thought to competing?

 

[dapack]

give anymore thought to competing?

Based of today's workout definitely now. Still not sure but things need to start getting back on track again and soon.

 

[dapack]

February 11th, 2016 (Thursday)

Deads;
1 set 5 reps 315lbs
1 set 3 reps 365lbs
1 set 1 rep 405lbs
1 set 1+3 reps 405lbs

Another bad dead session. I should be hitting close to 8 to 10 reps at this weight but last few weeks have been terrible. Going to de-load both deads/ squats next week and even though I didn't hit my reps today for deads going to go up +5lbs across the board for next cycle. Think maxing out to begin the year and the heavy rack pulls early on just hit me to hard, specially since I did not de-load. Hopefully de-loading will get me back on track.

 

[dapack]

February 12th, 2016 (Friday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 315lbs, 340lbs, 365lbs
1 set 1 rep 385lbs**Yep, de-load time

Bench;
1 set 5 reps 235lbs
1 set 3 reps 275lbs
1 set 1+5 reps 305lbs

Going to de-load next week and not even go to the gym. Bench is going strong but might as well de-load that too.

 

[Dustin07]

I need to do that with squats and deads and get a good sports massage I think to fix this lower back issue.

 

[dapack]

February 22nd, 2015 (Monday)

Bench (DE);
6 sets 3 reps 185lbs

Bench;
1 set 5 reps 240lbs
1 set 3 reps 275lbs
4 sets 1 rep 310lbs, 325lbs, 340lbs, 355lbs

Dbl Flies;
3 sets 15 reps**Light weight used for just stretching

+5lbs on bench prior to injury back in June and 10lbs away from PR. Shoulders are feeling great after the lift and can finally say I am at 100% now and can hopefully start chasing x2 body weight bench and my PR for bench. On thing I noticed is I am strong from off the chest to mid point, weak from mid point to close to lock out and strong the last couple of inches. Going to start working on triceps more and since I feel CGBP was one of the causes to my injury going to try out JM Presses, board presses and spoons to build tricep strength.

 

[dapack]

February 23rd, 2015 (Tuesday)

Squats;
1 set 5 reps 285lbs
1 set 3 reps 325lbs
2 sets 1 reps 370lbs, 385lbs
2 sets 1 rep 400lbs, 410lbs**Light Wraps
1 set 1 rep 425lbs**Heavy Wraps

Made a spreadsheet for each lift since I started 5/3/1 again and one thing I noticed right off the bat is even though my lifts are up I notice when I do 3 or less reps and they are grinders for deads/ squats it takes me time to recover from it. Seems when I do 3 or less reps then it takes at least 2 weeks to recover fully from it, special singles. Need to really focus on not do grinders with low reps with both those. Was going to do another set at 440 to 445 and glad I stopped today.

 

[Dustin07]

February 23rd, 2015 (Tuesday)

Squats;
1 set 5 reps 285lbs
1 set 3 reps 325lbs
2 sets 1 reps 370lbs, 385lbs
2 sets 1 rep 400lbs, 410lbs**Light Wraps
1 set 1 rep 425lbs**Heavy Wraps

Made a spreadsheet for each lift since I started 5/3/1 again and one thing I noticed right off the bat is even though my lifts are up I notice when I do 3 or less reps and they are grinders for deads/ squats it takes me time to recover from it. Seems when I do 3 or less reps then it takes at least 2 weeks to recover fully from it, special singles. Need to really focus on not do grinders with low reps with both those. Was going to do another set at 440 to 445 and glad I stopped today.

so your high rep/lower weight days you're saying are easier to recover from than the high weight/lower reps days? I think that's what I found too. even a super heavy double or so on the rack pull seems to trash my system.

 

[dapack]

so your high rep/lower weight days you're saying are easier to recover from than the high weight/lower reps days? I think that's what I found too. even a super heavy double or so on the rack pull seems to trash my system.

Seems like that. Squats not as bad but deads there has been a drop off most def. since I maxed out. Need to make sure moving forward that I am careful not to do to many grinder reps and maybe even next session back off a little. Will see tomorrow if the de-load helped. Here are my deads since starting. A lot of Nov/ Dec on there and not many recently.

Best Lifts
Weight Reps Date
330 12 6-Dec
340 30 5-Nov
360 17 13-Nov
365 17 8-Dec
375 17 15-Jan
380 15 4-Feb
385 15 19-Nov
390 11 20-Dec
400 6 22-Jan
405 4 11-Feb
425 4 25-Nov
460 1 31-Dec

Plus side is my bench has been doing really good. My single reps on bench since starting after injury.
1 Reps
Weight Date
305 1-Oct
315 24-Oct
320 6-Nov
330 24-Nov
340 28-Dec
350 25-Jan
355 22-Feb

Squats best lifts.
Best Lifts
Weight Reps Date
280 16 11-Oct
300 15 1-Dec
310 13 10-Nov
315 15 5-Jan
320 15 26-Jan
330 12 17-Nov
335 12 23-Dec
340 8 2-Feb
350 8 19-Jan
365 7 9-Feb

 

[Dustin07]

that's a pretty interesting breakdown, especially the deadlifts.

 

[Famine]

February 23rd, 2015 (Tuesday)

Squats;
1 set 5 reps 285lbs
1 set 3 reps 325lbs
2 sets 1 reps 370lbs, 385lbs
2 sets 1 rep 400lbs, 410lbs**Light Wraps
1 set 1 rep 425lbs**Heavy Wraps

Made a spreadsheet for each lift since I started 5/3/1 again and one thing I noticed right off the bat is even though my lifts are up I notice when I do 3 or less reps and they are grinders for deads/ squats it takes me time to recover from it. Seems when I do 3 or less reps then it takes at least 2 weeks to recover fully from it, special singles. Need to really focus on not do grinders with low reps with both those. Was going to do another set at 440 to 445 and glad I stopped today.

Interesting, but it makes perfect sense. I haven't made a spreadsheet, but I too have noticed that when I hit those singles, I feel great at the moment, but need more than 5 days to feel ready again. Part of it is age (for me, I won't speak for you, lol), but the other part is those singles are just big frickin numbers! Even Superman needs some days off after kickin arse.