DaPack..Fighting Age One Day at a Time

June 19th, 2020 (Friday)

Deads;
3 sets 3 reps 185lbs (DE)**Sad but actually to heavy for DEs
4 sets 3 reps 225lbs, 250lbs, 265lbs, 280lbs

OHP's;
3 sets 5 reps 95lbs, 105lbs, 115lbs
1 set 3 reps 125lbs

Squats, Elite Light Wraps;
3 sets 7 reps 135lbs

Really sad numbers for the week but can only go up from here.
 
June 22nd, 2020 (Monday)

Squats, Metal Black Wraps;
4 sets 3 reps 185lbs, 210lbs, 215lbs, 240lbs**+10lbs Est 1Rep Max from 11 days ago

SLDL's;
3 sets 9 reps 95lbs, 110lbs, 125lbs

OHP's;
3 sets 9 reps 85lbs, 95lbs, 105lbs

Run; 2 miles

Some reason cannot run anymore, 2 miles was hard and had to walk x2 for a little. Could be did it 30 mins PWO and was on low carbs yesterday. Plus side is squats are improving since 11 days ago when I started back.
 
June 23rd, 2020 (Tuesday)

Medium Grip Bench;
4 sets 4 reps 135lbs, 150lbs, 160lbs, 170lbs

RDL's, No Belt;
4 sets 5 reps 185lbs, 185lbs, 185lbs, 195lbs

Run; 2.1 Miles

Run felt better than yesterday and thought my pace was quicker but was actually slower, strange.
 
June 25th, 2020 (Thursday)

Bench;
7 sets 4 reps 135lbs, 145lbs, 155lbs, 165lbs, 175lbs, 185lbs, 195lbs

CGBP;
4 sets 5 reps 95lbs, 105lbs, 115lbs, 140lbs

Squats, High Bar/ Inzer Wraps;
4 sets 5 reps 135lbs, 155lbs, 175lbs, 195lbs

Run; 2.1 miles

Last week bench was 175x3 and today 195x4, don't even think a newb could pull that off. Things seem to be coming along quicker than I thought.
 
Yeah your going to crush me now lol.
I returned the squat rack I had to the gym last night so they could finish setting everything up for the grand opening, but their opening got pushed back to July 7th! so for 2 weeks IDK, I might have to hit my brothers garage.
 
June 26th, 2020 (Friday)

Deads;**Conv
3 sets 3 reps 135lbs, 155lbs, 175lbs (DE)
4 sets 3 reps 225lbs, 250lbs, 275lbs, 290lbs

Squats, Elite Light Wraps;
3 sets 7 reps 135lbs, 155lbs, 175lbs

OHP's;
4 sets 4 reps 95lbs, 110lbs, 120lbs, 130lbs

Run; 2.1 miles
 
June 29th, 2020 (Monday)

Average Weekly Weight: 183lbs

Squats, Titan Sig Gold Wraps;
5 sets 3 reps 185lbs, 200lbs, 215lbs, 230lbs, 250lbs

SLDL's, No Belt;
3 sets 7 reps 115lbs, 125lbs, 135lbs

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

Run; 2.1 Miles

Up +3lbs last couple weeks but think that is a combination of diet change and hopefully gaining muscle back. Probably need to lose around 5 to 8lbs but will not to worried right now.
 
June 30th, 2020 (Tuesday)

Bench, Medium Grips;
6 sets 4 reps 135lbs, 145lbs, 160lbs, 170lbs 180lbs, 190lbs

RDL's, No Belt;
4 sets 5 reps 185lbs, 195lbs, 205lbs, 215lbs

Run; 2.5 Miles**Treadmill

Don't know what happened but the last 4 years of my bench spreadsheet just disappeared on me. At least I have this log to go back and look at.
 
July 2nd, 2020 (Thursday)

Bench;
7 sets 3 reps 135lbs, 150lbs, 160lbs, 175lbs, 185lbs, 195lbs, 205lbs

CGBP;
4 sets 5 reps 135lbs, 145lbs, 155lbs, 160lbs

Squats, High Bar/ Metal Black Wraps;
4 sets 5 reps 135lbs, 155lbs, 175lbs, 195lbs

Run; 2.1 Miles
 
July 3rd, 2020 (Friday)

Deads;
3 sets 3 reps 135lbs, 155lbs, 185lbs (DE)
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

OHP's;
4 sets 3 reps 95lbs, 110lbs, 120lbs, 130lbs

Squats, Elite Light Wraps;
3 sets 7 reps 135lbs, 155lbs, 185lbs

Ordered a pair of Pioneer Convict wraps since the federation I compete in no longer allow Metal wraps, which sucks because was looking forward to using Metal Orange wraps my next meet. Did not have Metal Orange my last meet and got them shortly after and just love them. Hoping the Convicts work out. Worst case will get a new pair of Titan Sig Gold since that is normally what I use.
 
July 9th, 2020 (Thursday)

Deads;
3 sets 3 reps 185lbs (DE)
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

Bench;
7 sets 2 reps 140lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs

CGBP;
4 sets 5 reps 135lbs, 145lbs, 155lbs, 165lbs

Run; 2.1 Miles

4 weeks ago my dead max was 315lbs and bench 205lbs. Better than I hoped for.
 
July 10th, 2020 (Friday)

OHP's;
6 sets 2 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs

Squats, Metal Orange Wraps;
5 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 275lbs

Run; 4.1 Miles
 
July 13th, 2020 (Monday)

Squats, Pioneer Convicts;
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs
1 set 5 reps 275lbs

MGBP:
5 sets 3 reps 135lbs, 155lbs, 175lbs, 195lbs, 210lbs

Run; 2.1 miles

Was suppose to be heavy high bar day but got my new Convict wraps in wanted to test them out. The material reminds me of how my Titan Sig Golds felt like when new, they are 6 years old, with a little more rebound/ stretch in them. Hard to compare them with Metal Orange since I would have to use them both the same workout to really compare them but after one use extremely happy with them. Very nice stopping power plus them have a decent amount of rebound in them.
 
July 15th, 2020 (Wednesday)

Run; 4.5 Miles

July 16th, 2020 (Thursday)

Bench;
7 set 2 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs

CGBP;
4 sets 4 reps 135lbs, 150lbs, 160lbs, 170lbs

Deads;**Sumo
5 sets 3 reps 225lbs, 250lbs, 275lbs, 315lbs, 340lbs

Run; 2.1 Miles
 
July 17th, 2020 (Friday)

Squats, High Bar;
3 sets 3 reps 185lbs, 205lbs, 225lbs**Pioneer Convicts
1 set 3 reps 250lbs**Metal Orange
1 set 8 reps 250lbs**Pioneer Convicts

OHP's;
6 sets 1 rep 115lbs, 125lbs, 135lbs, 150lbs, 160lbs, 170lbs

Run; 2.1 Miles

At least for high bar/ narrow squats the Pioneer Convicts performed better than Metal Orange. Convicts have more stopping power and the rebound is about the same. Didn't push Metal Orange like the Convicts but probably had another 3 reps in me if I did.
 
damnit William I knew you'd bounce back fast lol
I have a golf lesson tonight and hope to be back at a real gym tomorrow for the first time since COVID.
 
Dustin07 said:
damnit William I knew you'd bounce back fast lol
I have a golf lesson tonight and hope to be back at a real gym tomorrow for the first time since COVID.
Click to expand...
Still a long way off from were I was but surprised it has come back so quickly
 
July 20th, 2020 (Monday)

Bench;
6 sets 1 rep 185lbs, 200lbs, 215lbs, 225lbs, 240lbs, 250lbs
1 set 0 rep 260lbs

Run; 2.1 Miles

Came really close to getting 260lbs but need a little help the last part. 39 days ago 205lb was my max so pretty happy with the initial gain coming back. Adding in close/ medium grip bench seems to be helping me a lot. I have always been strong off the chest to mid point but weak from there to lockout. In the past once I stalled at the point it would be over and today almost pushed through it. Thinking of change medium grip to medium grip 2 boards since that should target even better my weak spot.
 
July 23rd, 2020 (Friday)

Bench;
5 sets 1 rep 185lbs, 200lbs, 215lbs, 240lbs, 250lbs

Deads;**Sumo
1 set 3 reps 225lbs
1 set 2 reps 275lbs
4 sets 1 rep 315lbs, 340lbs, 365lbs, 400lbs

Run; 2.1 Miles

The Governor reversed some of the Covid stuff so starting tomorrow no more gatherings of 12 or more and mask most be worn all time while at the gym. Couple meets coming up, 9 and 11 weeks out, and now I don't know if they will be going on. Going to wait a little before I decided or not. Really wont 1 more meet before I turn 50, specially at 165lbs, but not looking hopeful. Good news is 6 weeks back went from 315lbs to 400lbs on deads.
 
July 28th, 2020 (Tuesday)

Average Weekly Weight: 185lbs

Squats, High Bar/ Metal Orange;
5 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 275lbs

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

Run; 2.1 Miles

Diet is good and ran 18 miles last week but still gained +2lbs. Thinking some of it is when I was down to 178lbs before lifting again was running low carbs and now running high carbs and eating about 1.5lbs of veggies a day. Also 3 months off do to Covid probably gaining some muscle back.
 
Sorta funny-
I'm now finally down to 178 as well but I can tell there is some combo of muscle atrophy and fat loss because my arms are a little less full in my shirt sleeves. I'm pretty sure when I can start lifting again I'll add a few lbs but I like starting out at 178 vs 190...

your numbers are coming back fast.
 
July 30th, 2020 (Thursday)

Deads;
3 sets 3 reps 225lbs, 245lbs, 265lbs**Conv
3 sets 3 reps 285lbs, 305lbs, 325lbs**Sumo

Squats, Elite Light Wraps;
3 sets 7 reps 135lbs, 155lbs, 185lbs

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

Run; 2.1 Miles
 
July 31st, 2020 (Friday)

Squats, Pause/ Metal Black Wraps;
4 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs

Bench, Medium Grip/ 2 Board;
4 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs

Was suppose to do box squats but someone was using the thing I normal do. At times will probably have to sub pause and box squats, though box squats are the preferred.
 
August 3rd, 2020 (Monday)

Average Weekly Weight: 186lbs, +1lb

Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 240lbs

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

RDL's;**No Belt
3 sets 5 reps 185lbs, 195lbs, 215lbs

Run; 3.4 Miles
 
August 6th, 2020 (Thursday)

Squats, Box/ Metal Orange Wraps;
5 sets 3 reps 225lbs, 275lbs, 300lbs, 320lbs, 340lbs

Bench, Medium Grip/ 2 Board;
5 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs, 250lbs

OHP's;
5 sets 3 reps 115lbs, 125lbs, 135lbs, 140lbs, 150lbs
 
August 7th, 2020 (Friday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 275lbs, 300lbs, 320lbs, 340lbs

CGBP;
5 sets 5 reps 135lbs, 150lbs, 160lbs, 175lbs, 185lbs

Squats, High Bar/ Elite Light Wraps;
4 sets 7 reps 135lbs, 155lbs, 175lbs, 205lbs

Starting to wonder lately about my comp squat width. My high/ narrow is not to far off from it and would think it should be a pretty big difference. Maybe next comp squat day will mess around a little with my width.
 
August 10th, 2020 (Monday)

Squats;**Pioneer Convict Wraps
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
2 sets 1 rep 315lbs, 325lbs

OHP's;
5 sets 2 reps 115lbs, 135lbs, 150lbs, 160lbs, 170lbs

Run; 2.1 Miles

Messed around with my squat stance and seems it is pretty good so thinking just still building back on my comp squats. Best day back since Covid shut down and pretty happy. Probably had 2 reps in me for my last squat set but didn't want to push it that hard.
 
August 11th, 2020 (Tuesday)

Average Weekly Weight: 187lbs, +1lb

Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 275lbs

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

RDL's, No Belt;
3 sets 5 reps 185lbs, 205lbs, 225lbs

Run; 2.1 Miles

Think I had another +10lbs in bench on me. Went up surprisingly smooth and even through mid-point to lockout which is my weak point in bench. Definitely medium grip bench is helping me out a lot.
 
August 13th, 2020 (Thursday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
5 sets 2 reps 275lbs, 300lbs, 325lbs, 345lbs, 365lbs

Bench;**Comp, testing
6 sets 1 rep 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs

Run; 3.4 Miles

Pretty sure going to do the meet in 6 weeks this Saturday. Realistically think my goals will be:
Squat: 325 to 340lbs
Bench: 255 to 260lbs
Deads: 400 to 415lbs
Total: 980 to 1,015lbs

Complete joke but only have 2 chance to get one last meet in before turning 50. Looking back at my 1st week back after 3 months off do to Covid lifts have come back better than expected so really can't complain to much.
 
August 14th, 2020 (Friday)

Bench; Medium Grip/ 2 Board;
6 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs

OHP's;
5 sets 1 rep 115lbs, 135lbs, 155lbs, 170lbs, 185lbs

Been working on my numbers for the meet and trying to throw a plan in this close out was pretty hard. Still gaining my strength back so not going to adjust to much besides watch my load management leading up to a few weeks out.
 
Last edited:
When is the meet? Bench looks like you will pass that goal. What is the difference between your training bench and your comp bench? something in form? Or is it the pause in the bottom?
 
Dustin07 said:
When is the meet? Bench looks like you will pass that goal. What is the difference between your training bench and your comp bench? something in form? Or is it the pause in the bottom?
Click to expand...
Training is just touch and go and comp is following all the commands like if the lift was in a meet. Try to start that early because there were a few times during meets once I came up was about to rack the weight without waiting for the command.
 
August 17th, 2020 (Monday)

Average Weekly Weight: 186lbs, (-1lb)

Squats, Box/ Titan Sig Gold Wraps;
5 sets 3 reps 250lbs, 265lbs, 280lbs, 295lbs, 305lbs**Opener

Bench;**Comp
2 sets 1 rep 205lbs
2 sets 1 rep 210lbs
1 set 1 rep 215lbs
1 set 1 rep 220lbs
3 sets 1 rep 235lbs**2 Board, Opener

Run; 3.4 Miles
 
Forgot to add that this meet is at Kabuki Strength, Chris Duffin's gym. Since I moved here 4 years ago been trying to do this meet but every time something has come up. Not going to be a great meet for me but excited to be doing the meet anyways.
 
Forgot to add that this meet is at Kabuki Strength, Chris Duffin's gym in Clackamas. Since I moved here 4 years ago been trying to do this meet but every time something has come up. Not going to be a great meet for me but excited to be doing the meet anyways.
 
dapack said:
Forgot to add that this meet is at Kabuki Strength, Chris Duffin's gym in Clackamas. Since I moved here 4 years ago been trying to do this meet but every time something has come up. Not going to be a great meet for me but excited to be doing the meet anyways.
Click to expand...

That's awesome! I forgot you were in his region!
 
dapack said:
Forgot to add that this meet is at Kabuki Strength, Chris Duffin's gym in Clackamas. Since I moved here 4 years ago been trying to do this meet but every time something has come up. Not going to be a great meet for me but excited to be doing the meet anyways.
Click to expand...

That's awesome! I forgot you were in his region!
 
August 18th, 2020 (Tuesday)

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

RDL's;**4 secs down, 2 secs pause, explode up
3 sets 5 reps 155lbs, 170lbs, 180lbs

OHP's;
4 sets 5 reps 95lbs, 115lbs, 125lbs, 140lbs

Run; 5 miles

After the run had pain and felt like it was in my right groin area but stretching out afterwards did not feel during it. Feel it every time I step down on my right leg but can squat down without any pain. Tomorrow is an off day and have medium squats on Thursday so guess will see how that goes. Changed up how I do my Rdl's and decided to go slower and more controlled on them. Hoping the change pays off.
 
I don't know if you remember or not but back around 2015 I had that torn adductor. Everyone thought it was a hernia but it was just a tiny tear way up towards where it connects to the pelvic bone. It ended up being super easy to resolve by just doing some sumo deadlifts at a comfortable weight. after a month of injury concern, and paranoia about a hernia, it only took about a month of focused training on that area to recoop it 100%. zero issues since then.


I bet yours is something minor like that maybe from going from 4 months of COVID gym closures to hard lifting again real quick.
 
Dustin07 said:
also, why are you running if you're training for a PL meet? lol are you trying to drop a weight class?
Click to expand...
Main reason is enjoy running and do want to lose body fat, not happy with current. What you explained seems it might be what I have but think mine is just strained a little. Pain went away and was just sore. Squats felt fine but decided to do a short/ light run and afterwards pain was back but not as bad as the other day. Definitely need to take some time off running until there is no soreness and will test again then. Going to have to do boring cardio in the mean time :(
 
You must log in or register to reply here.
Back
Top