DaPack..Fighting Age One Day at a Time

dapack

dapack

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also, why are you running if you're training for a PL meet? lol are you trying to drop a weight class?
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 :(
 
dapack

dapack

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August 20th, 2020 (Thursday)

Squats, Titan Sig Gold;
5 sets 3 reps 225lbs, 240lbs, 255lbs, 270lbs, 280lbs

Bench, Medium Grip/ 2 Board;
6 sets 3 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs, 235lbs

Run; 2.1 Miles
 
dapack

dapack

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August 21st, 2020 (Friday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
5 sets 2 reps 275lbs, 300lbs, 325lbs, 350lbs, 385lbs

Squats, High Bar;
4 sets 7 reps 135lbs, 155lbs, 175lbs, 195lbs

Bench, CGBP;
4 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs

Cardio; 30 mins
 
dapack

dapack

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August 24th, 2020 (Monday)

Average Weekly Weight: 185lbs (-1lb)

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

RDL's, No Belt/ 42X tempo;
4 sets 5 reps 135lbs, 150lbs, 165lbs, 185lbs

Bench, Medium Grip/ 2 Board;
6 sets 3 reps 195lbs, 205lbs, 215lbs, 225lbs, 235lbs, 245lbs

Run; 2.1 Miles

Nice short/ easy run with no pain so far. Only lost (-1lb) last week but pants/ belts makes it feel like more. Thinking will need to be around 175 to 178lbs for the body fat I want.
 
dapack

dapack

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August 26th, 2020 (Monday)

Squats, Box/ Metal Orange Wraps;
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs**2nd Attempt

OHP's;
4 sets 4 reps 115lbs, 130lbs, 140lbs, 150lbs

Run; 2.1 Miles
 
dapack

dapack

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August 27th, 2020 (Thursday)

Bench;**Comp
3 sets 1 rep 185lbs, 200lbs, 215lbs
3 sets 1 rep 235lbs**2 Board/ Opener
3 sets 1 rep 245lbs**3 Board/ 2nd Attempt

Deads;
3 sets 3 reps 225lbs (DE)
7 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs, 400lbs**Sumo/ Opener
1 set 1 rep 400lbs**Conv

Run; 3.4 Miles

Recorded 3 of my sumo sets and it was eye opening. When I watched the 1st lift, 350lbs, back was rounded and was pulling straight up. 2nd time got my back placement better but was still pulling straight up, using more back than needed. Did not improve after watching the 3rd time so have some work to do and very little time. Pulled conv only resting about 30 secs after the last set and was hard but considering how quick I did it would say my sumo/ conv are pretty close to equal. Don't know if it is a sign your stance is to wide if you are pulling straight up, using more back, but next week will bring my sumo stance in and see what happens.
 
dapack

dapack

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August 28th, 2020 (Friday)

Squats, Metal Orange Wraps;
5 sets 3 reps 225lbs, 250lbs, 275lbs, 290lbs, 300lbs**Opener

Squats, High Bar/ Metal Orange Wraps;
2 sets 5 reps 225lbs, 250lbs

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

Run; 7.8 Miles
 
dapack

dapack

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August 31st, 2020 (Monday)

Average Weekly Weight: 184lbs (-1lb)

Deads;**Conv
3 sets 3 reps 225lbs (DE)
6 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs
1 set 1 rep 400lbs**Sumo

Bench;
3 sets 1 rep 235lbs**1 Board/ Opener
3 sets 1 rep 245lbs**2 Board/ 2nd Att
3 sets 1 rep 255lbs**3 Board/ 3rd Att

Run; 3.4 Miles

Did the same layout for deads as last week but did conv and finished with sumo to see how they both compare. Probably about 10 to 15lbs better in sumo even with my horrible form/ setup. Late next week going to take my last heavy pull before the meet but from now until the meet will be doing a lot of light pulling to hopefully fix some of my issues in sumo. Been working days the last 10 weeks but going back to overnights next week, 10PM to 6AM, so don't know how that will effect my lifts the first couple of weeks. Was nice to get a break from overnight for a little since been working them for about 3.5 years now.
 
dapack

dapack

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September 1st, 2020 (Tuesday)

Squats, Pioneer Convict Wraps;
4 sets 2 reps 225lbs, 250lbs, 275lbs, 300lbs**Opener
1 set 5 reps 325lbs**2nd Attempt

OHP's;
5 sets 3 reps 105lbs, 120lbs, 135lbs, 150lbs, 165lbs

Run; 3.4 Miles

Only was suppose to do 2 reps but felt with 25 days until meet and taking my 2nd attempt would be a good day to get a (ME) day in. Originally thought 340lbs top for the meet but after today thinking that should be pretty easy to get. Really shocked after 11 weeks back, post 3 months layoff do to gym closure, how fast my strength has come back. Maxed out at 225x3 with my Metal Black Wraps before starting back up and OHP was 125x3. Still a long way to go back definitely happy with the direction things are going.
 
dapack

dapack

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September 2nd, 2020 (Wednesday)

Deads;**Sumo
1 set 10 reps 135lbs
1 set 6 reps 185lbs
1 set 6 reps 225lbs
1 set 6 reps 255lbs
2 sets 1 rep 405lbs

Bench, Medium Grip/ 2 Board;
2 sets 2 reps 225lbs
2 sets 2 reps 235lbs
1 set 2 reps 245lbs
1 set 2 reps 255lbs

Run; 3.4 Miles

Worked on my deads and early on still same problem with using my back way to early. Later on made some adjustments and figured only way to be for sure was to go heavier. 1st set at 405lbs used my lower back way to early and 2nd set was a lot better. Big thing I realized is I have to get in the correct starting position are everything is messed up after that. Still need to work on pulling back and not up but at least moving in the right direction. Signed up for the meet officially and emailed the 2nd meet, 2 weeks after, to see how full they are. Will know in a couple weeks but if there is a chance to make 165lbs for the 2nd will give it a try.
 
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dapack

dapack

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September 3rd, 2020 (Thursday)

Squats, Box/ Pioneer Convict Wraps;
3 sets 3 reps 225lb, 250lbs, 275lbs
1 set 3 reps 300lbs**Opener
1 set 3 reps 325lbs**2nd Att
1 set 3 reps 350lbs**3rd Att

Squat, High Bar/ Pioneer Convict Wraps;
2 sets 5 reps 250lbs, 275lbs

CGBP;
4 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs

Run; 2.1 Miles

Have a much needed 4 days off from the gym.
 
dapack

dapack

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September 7th, 2020 (Monday)

Average Weekly Weight: 183lbs (-1lb)

Run; 2.1 Miles
 
dapack

dapack

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Awards
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September 8th, 2020 (Tuesday)

Squats, Box/ Metal Black Wraps;
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs**Opener
1 set 2 reps 325lbs**2nd Att
1 set 1 rep 350lbs**3rd Att

OHP's;
4 sets 2 reps 135lbs, 145lbs, 160lbs, 175lbs
 
dapack

dapack

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September 9th, 2020 (Wednesday)

Deads;**Sumo
2 sets 3 reps 225lbs (DE)
5 sets 1 rep 275lbs, 315lbs, 365lbs, 400lbs, 425lbs**2nd Att

Bench, Medium Grip/ 2 Board;
6 sets 3 reps 205lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs

Last heavy pull until the meet and was slow but felt good.
 
dapack

dapack

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September 10th, 2020 (Thursday)

Squats, Pioneer Convict Wraps;
6 sets 1 rep 255lbs, 275lbs, 295lbs, 315lbs, 330lbs, 345lbs

Last heavy squats until the meet, 16 days out.
 
dapack

dapack

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September 11th, 2020 (Friday)

Bench;
3 sets 1 rep 185lbs, 200lbs, 225lbs
3 sets 1 rep 235lbs**Opener
3 sets 1 rep 245lbs**1 Board/ 2nd Att
3 sets 1 rep 255lbs**2 Board/ 3rd Att

CGBP;
4 sets 3 reps 155lbs, 175lbs, 190lbs, 205lbs

Cardio; 50 mins
 
dapack

dapack

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September 14th, 2020 (Monday)

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

Bench;
3 sets 1 rep 185lbs, 200lbs, 215lbs
2 sets 1 rep 235lbs**Opener
2 sets 1 rep 245lbs**2nd Att
2 sets 1 rep 255lbs**1 Board/ 3rd Att
 
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dapack

dapack

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September 16th, 2020 (Wednesday)

Squats;**Pioneer Convict Wraps
3 sets 3 reps 225lbs, 250lbs, 275lbs

OHP's;
6 sets 1 rep 115lbs, 135lbs, 155lbs, 175lbs, 190lbs, 200lbs

Been really drained this week and today was struggle. Monday will do some easy sets of deads/ squats and call it good. Should hopefully recover in time of the meet. Maybe being this beat up with 10 days out might be good and means I am ready to peak.
 
dapack

dapack

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September 17th, 2020 (Thursday)

Bench;**Gym
5 sets 1 rep 225lbs, 245lbs, 260lbs, 270lbs, 275lbs

Bench, Medium Grip/ 2 Board;
5 sets 2 reps 225lbs, 235lbs, 245lbs, 255lbs, 265lbs
 
dapack

dapack

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September 21st, 2020 (Monday)

Deads;**Sumo
1 set 3 reps 225lbs
1 set 2 reps 275lbs
3 sets 1 rep 315lbs, 365lbs, 385lbs

Squats, Pioneer Convict Wraps;
3 sets 1 rep 225lbs, 255lbs, 275lbs

Run; 2.1 Miles

Things were way harder than they should have been today. 2 weeks ago everything was running fine and now not so much. Going to lower my openers around 20 to 25lbs and will just do bigger jumps if things actually turn around in time for the meet. Plus side is the smoke finally cleared out and can finally run again.
 
dapack

dapack

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September 24th, 2020 (Thursday)

Bench;**Comp
4 sets 1 rep 185lbs, 205lbs, 225lbs, 235lbs

Left shoulder/ upper chest been bothering me and just wanted to test it out before the meet. Hurts a little but thinking would be a good idea not to go all out on bench.

September 25th, 2020 (Friday)

Weighed in at 175lbs and for a little bit on Wednesday almost was going to to 165lbs just to challenge myself but decided there was not point in doing it. Went super light in my openers since feeling pretty tired, think this is what I choose.
Squat: 292lbs
Bench: 220lbs
Deads: 396lbs
 
dapack

dapack

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September 26th, 2020 (Saturday)

Meet went pretty good.
Squat: 358
Bench: 264
Dead: 434.5, even though my 457 should have gotten white lights.

15 weeks ago after the gyms open back up my gym bench was 205lbs, squats with same wraps 250lbs and deads 315lbs. Added back around 80lbs in bench, 120lbs in squats and got my deads all the way back to where they were so around 140lbs. For 6 years deads have been in the 450 range and only once, my PR 468, have I pulled over 460lbs. Hoping with no more interruption can finally get my deads over the 450 range.
 
dapack

dapack

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September 28th, 2020 (Monday)

Run; 2.1 Miles

There is a meet Dec. 5th, 9 weeks this Sunday, I am thinking about doing. Last few meets been so close to finally PRing my deads might just do it. Going to wait a few weeks and see how my deads are going, mainly if I recovered from the meet, and at that point start really thinking about it. Going to work on a prep next few days and start back up next week full time again.
 
dapack

dapack

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They video recorded the meet which was pretty cool of them. After watching the video thinking I should have gotten reds on my last squat attempt and seems on my deads was leaning forward and on last one right before down command feel forward. Most not have been back on my heels enough. Time of my lifts:
Squats: 1:16:16, 1:30:35, 1:41:10
Bench: 3:03:20, 3:16:20, 3:28:05
Deads: 4:47:30, 4:57:01, 5:06:15

 
dapack

dapack

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October 1st, 2020 (Thursday)

Bench;
3 sets 2 reps 185lbs, 205lbs, 225lbs
3 sets 1 rep 245lbs, 260lbs, 270lbs

Dbl Bench;
4 sets 11, 9, 7, 5 reps

Leg Extensions;
4 sets 9 reps

Leg Curls;
4 sets 9 reps

Single Leg Press;
4 sets 9 reps

Run; 2.1 Miles
 
dapack

dapack

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October 2nd, 2020

Deads;
1 set 3 reps 225lbs
5 sets 1 rep 275lbs, 300lbs, 335lbs, 365lbs, 405lbs

Lat Pull Downs;
4 sets 9 reps

Seated Rows;
4 sets 9 reps
 
dapack

dapack

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Awards
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October 5th, 2020 (Monday)

Squats, Metal Black Wraps;
3 sets 3 reps 225lbs, 250lbs, 275lbs

GM's;
3 sets 7 reps

OHP's;
3 sets 7 reps 95lbs, 110lbs, 125lbs
 
dapack

dapack

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Awards
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October 6th, 2020 (Tuesday)

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

RDL's;**No Belt
3 sets 7 reps 185lbs

CGBP;
4 sets 5 reps 135lbs, 150lbs, 165lbs, 185lbs
 
dapack

dapack

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October 8th, 2020 (Thursday)

Bench;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 245lbs
1 sets 1 reps 265lbs
1 set 2 reps 275lbs

Dbl Shoulder Press;
4 sets 11, 9, 7, 5 reps

Leg Extensions;
4 sets 9 reps

Leg Curls
4 sets 9 reps

Single Leg Press;
3 sets 9 reps

Run; 3.5 Miles
 
dapack

dapack

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Awards
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October 9th, 2020 (Friday)

Deads;**Sumo
5 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 320lbs

Lat Pull Downs;
4 sets 9 reps

Seated Rows;
4 sets 9 reps
 
dapack

dapack

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October 12th, 2020 (Monday)

Squats;**Metal Orange Wraps
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

GM's;
3 sets 7 reps

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

Run; 2.1 Miles
 
dapack

dapack

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Awards
1
  • Established
October 13th, 2020 (Tuesday)

Deads;**Conv
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

RDL's;
3 sets 7 reps

CGBP;
4 sets 5 reps

Push Downs;
100 reps
 
dapack

dapack

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Awards
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October 15th, 2020 (Thursday)

Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 255lbs, 265lbs
1 set 1 rep 270lbs

Dbl Bench;
5 sets 11, 9, 7, 5, 8 reps

Leg Extension;
4 sets 11 reps

Leg Curls;
4 sets 11 reps

Single Leg Press;
3 sets 11 reps

Run; 2.1 Miles
 
dapack

dapack

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Awards
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October 16th, 2020 (Friday)

Deads;**Sumo
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 320lbs, 340lbs

Seated Rows;
4 sets 11 reps

Lat Pull Downs;
4 sets 11 reps
 
dapack

dapack

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Awards
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October 21st, 2020 (Wednesday)

Deads;**Sumo
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 335lbs, 365lbs

Seated Rows;
4 sets 11 reps

Lat Pull Downs;
4 sets 11 reps
 
dapack

dapack

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Awards
1
  • Established
October 22nd, 2020 (Thursday)

Bench;
3 sets 4 reps 185lbs, 205lbs, 225lbs
1 set 3 reps 245lbs
1 set 1 rep 260lbs

Db Bench;
4 sets 11, 9, 7, 5 reps

Leg Extensions;
5 sets 11 reps

Leg Curls;
5 sets 11 reps

Single Leg Press;
5 sets 11 reps
 
dapack

dapack

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Awards
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October 26th, 2020 (Monday)

Squats;**Titan Sig Gold Wraps
3 sets 3 reps 225lbs, 250lbs, 260lbs

Bench;
3 sets 4 reps 190lbs, 210lbs, 230lbs
1 set 3 reps 250lbs
1 set 2 reps 260lbs
1 set 1 rep 265lbs
 
dapack

dapack

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Awards
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October 27th, 2020 (Tuesday)

Deads;**Conv
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

RDL's;
3 sets 5 reps

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

Machine Dips;
100 reps
 
dapack

dapack

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Awards
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October 29th, 2020 (Thursday)

Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 270lbs
1 set 5 reps 225lbs
1 set 10 reps 185lbs

Dbl Bench;
3 sets 11, 9, 7 reps

Push Downs;
100 reps

Leg Extension;
5 sets 11 reps

Leg Curls;
5 sets 11 reps

Single Leg Press;
5 sets 11 reps
 

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