DaPack..Fighting Age One Day at a Time

Dustin07 said:
lifts are looking good!! that 315 bench looked awesome. I wondered if you were going to maintain control all the way to the bottom like that, pretty impressive, i want to give that a try!
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Maximal negatives are very traumatic to tissue - excellent muscle and nervous system adaptation but use them sparingly, like all overloads.
 
Hyde said:
Maximal negatives are very traumatic to tissue - excellent muscle and nervous system adaptation but use them sparingly, like all overloads.
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this one in particular would be incredibly difficult to pull off since we have no safety pins on the benches, and the benches are the fixed kind, not just benches I could put into the power rack but it still looks like an awesome overload to wreck myself with lol.
 
Dustin07 said:
this one in particular would be incredibly difficult to pull off since we have no safety pins on the benches, and the benches are the fixed kind, not just benches I could put into the power rack but it still looks like an awesome overload to wreck myself with lol.
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You just need a decently strong partner to assist pressing it back up, someone who can take 60lbs off it at least because you’ll be fatigued. You never should exceed 10% of your current 1RM in the bench for this. I do not recommend it at all for squat or deadlift, just flat or incline bench.
 
Hyde said:
Maximal negatives are very traumatic to tissue - excellent muscle and nervous system adaptation but use them sparingly, like all overloads.
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Think coach has them programmed every 3 weeks. After the meet will remember that since will be on my own for a little bit.
 
Dustin07 said:
I'm still a huge fan of the 24hr fasting that Hyde and MrKleen taught me about. From your weekly split, you might find it's a good fit for you as well. If I lift mon/tues and thurs/fri, then I will have dinner tuesday night and fast until dinner weds night.

I'm also game for fasting until thurs breakfast for a 36hr fast vs 24hr, but if it's a pump day (lol...bench/arms) I prefer carbs the night before.

lifts are looking good!! that 315 bench looked awesome. I wondered if you were going to maintain control all the way to the bottom like that, pretty impressive, i want to give that a try!
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Been trying 16 hours on non lifting days Don't know if my age is finally catching up to me or not but a few years ago doing what I have been the weight would have been flying off.
 
March 29th, 2023 (Wednesday)

Squats;**Practice run for meet
1 set 9 reps bar
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs 300lbs

Pioneer Choker Wraps;
4 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs

Bench, Pin Press;
8 sets 1 rep 185lbs, 200lbs, 210lbs, 220lbs, 230lbs, 240lbs, 250lbs, 265lbs

Barbell Rows;
3 sets 12 reps

Ahrens Press;
3 sets 20 reps

Copenhagen Adduction Drill;
3 sets

Had 375lbs in my mind for today and working my way up had my doubts since quads were still sore from Monday and really wasn't feeling it to much. Not a bad day as far as energy/ fatigue but a little off compared to a average day. Watched the last set at least 20 times questioning my depth but does look good, although right there at the height so would make it a judgement call on the side judges, which I don't like. Was really surprised today since besides a couple weeks ago 330x3 was the heaviest I lifted so honestly didn't know what to expect. Past 14 weeks working with this coach has taught me a lot and probably the main thing is you don't need to go 90%+ every week to build strength. Depending on the day I have at the meet think have a chance on PRing my squats, 424lbs and if it is a great day maybe deads too 474lbs.

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dapack said:
Think coach has them programmed every 3 weeks. After the meet will remember that since will be on my own for a little bit.
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That’s probably perfect for most

dapack said:
March 29th, 2023 (Wednesday)

Squats;**Practice run for meet
1 set 9 reps bar
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs 300lbs

Pioneer Choker Wraps;
4 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs

Bench, Pin Press;
8 sets 1 rep 185lbs, 200lbs, 210lbs, 220lbs, 230lbs, 240lbs, 250lbs, 265lbs

Barbell Rows;
3 sets 12 reps

Ahrens Press;
3 sets 20 reps

Copenhagen Adduction Drill;
3 sets

Had 375lbs in my mind for today and working my way up had my doubts since quads were still sore from Monday and really wasn't feeling it to much. Not a bad day as far as energy/ fatigue but a little off compared to a average day. Watched the last set at least 20 times questioning my depth but does look good, although right there at the height so would make it a judgement call on the side judges, which I don't like. Was really surprised today since besides a couple weeks ago 330x3 was the heaviest I lifted so honestly didn't know what to expect. Past 14 weeks working with this coach has taught me a lot and probably the main thing is you don't need to go 90%+ every week to build strength. Depending on the day I have at the meet think have a chance on PRing my squats, 424lbs and if it is a great day maybe deads too 474lbs.

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The rule for judging depth is that, unless it’s for a record, if you are unsure you should give it to the lifter.

However, wrapped lifters miss on depth much more often, so the judges may already be prejudiced towards this - make sure you absolutely bury your opener to set the expectation, and if you can make friendly eye contact/smile at one of the side judges after you successfully get that opener you’ll incline them to subconsciously lock that notion in towards you.

It does look close in real time, but if I play it at half speed and pause at the bottom I would give you that squat. Being fast like that tends to push the judges in your favor too.
 
April 2nd, 2023 (Sunday)

Bench;**Comp
1 set 3 reps 185lbs
1 set 2 reps 205lbs
6 sets 1 rep 225lbs, 245lbs, 265lbs, 280lbs, 290lbs
3 sets 3 reps 235lbs

Deads;
1 set 3 reps 225lbs
1 set 2 reps 275lbs
4 sets 1 rep 315lbs, 365lbs, 405lbs, 425lbs
1 set 0 reps 445lbs
1 set 1 rep 445lbs**Straps

Went to a new gym and deadlift bar was pretty smooth and lost my grip on the 1st set of 445lbs right before lockout. 2nd set used straps but was def a struggled so I could have possibly screwed myself for the meet coming up, 13 days. One positive is in the past no way could have attempted 445lbs again even with straps and got the bar to break the floor and hard to tell in video but definitely was using my hips because if I didn't no way would have completed the rep. Energy was way low and should have stopp at 405lbs =.The ugly videos below.

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Bench looked super smooth, you are going to own that weight at the comp.

This deadlift wasn’t perfect, but definitely used the hips better and was a massive improvement technically from last time. If you can pull like this at the meet you will make your attempts.

On the subject of screwing yourself by causing too much fatigue too close - you can fix it, but no more pulls until the meet. Chop accessories down even further. If you feel bad skipping them for your coach, just do them at a laughable RPE. If you do lunges, bodyweight. If you do leg curls, 20lbs, if you use a band for anything choose a micro and just go through the motions for bloodflow.

You can probably get away with one more squat session, but I would get it in by 9-10 days out at the closest.

You don’t lift the most by murdering the gym, but by showing up recovered. And the delayed transformation effect takes weeks.
 
Hyde said:
Bench looked super smooth, you are going to own that weight at the comp.

This deadlift wasn’t perfect, but definitely used the hips better and was a massive improvement technically from last time. If you can pull like this at the meet you will make your attempts.

On the subject of screwing yourself by causing too much fatigue too close - you can fix it, but no more pulls until the meet. Chop accessories down even further. If you feel bad skipping them for your coach, just do them at a laughable RPE. If you do lunges, bodyweight. If you do leg curls, 20lbs, if you use a band for anything choose a micro and just go through the motions for bloodflow.

You can probably get away with one more squat session, but I would get it in by 9-10 days out at the closest.

You don’t lift the most by murdering the gym, but by showing up recovered. And the delayed transformation effect takes weeks.
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Agree with everything you said. Since working with this coach my overall conditioning and fatigue management has improved greatly and the amount of fatigue I can handle has increased. To pull 445lbs and fail at lockout do to grip and about 5 mins later to do it, with straps, would have never happened in the past and probably would have not even been able to break 400lbs off the floor at that point. Sunday was probably one of my worst lifting days in ages and still managed to pull off 290lb bench and 445lb dead, so that is sort of a plus. Passed on Monday's workout since it was ME SSB for singles and ME Hatfields for doubles and seen no point of doing them, specially being worn down. This week besides Wednesday, 385lbs squats, is all light work. Important thing here on out is sleep, sleep and even more sleep. Depending on how this meet goes for bench and maybe squats might sign up for a meet 1st weekend in July, 12 weeks after. Will be a bench focus meet since not much time to de-load deads after this meet and do anything meaningful to increase them. Squats are still up in the air depending on if I PR them this meet or not. Will come down to the type of day it is at the meet.
 
That was smart, skipping that session - I can’t fathom why you’d want to do that super heavy, non-specific work this close to a meet.

It’s all about rest & low level activity for restoration.
 
Hyde said:
That was smart, skipping that session - I can’t fathom why you’d want to do that super heavy, non-specific work this close to a meet.

It’s all about rest & low level activity for restoration.
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Yeah, I really didn't understand that too. He uploads the workouts to an app and maybe screwed up when doing it. Either way wasn't going in yesterday for even light work.
 
April 4th, 2023 (Tuesday)

Cardio; 45 mins

Super Set;** 2 Sets
--1a. Face Pulls, 20 reps
--1b. Seated Rows, 15 reps
--1c. Straight Arm Pull Downs, 12 reps

Bench;
5 sets 3 reps 205lbs

Hammer Curls to Arnold Press;
3 sets 12 reps

Dbl Rear Flies;
3 sets 12 reps

Defranco Pull Aparts;
3 sets 12 reps

Cardio; 45 mins

Not counting cardio I did after lifting, took longer driving to and from the gym than the workout. Nice easy day.
 
April 5th, 2023 (Wednesday)

Cardio; 45 mins

Squats;
3 sets 3 reps 185lbs, 225lbs, 250lbs
1 set 1 rep 275lbs

Pioneer Choker Wraps;
4 sets 1 rep 295lbs, 315lbs, 340lbs, 370lbs

Bench, Pin Press;
8 sets 1 rep 205lbs, 205lbs, 215lbs, 215lbs, 225lbs, 225lbs, 235lbs, 245lbs

Ahrens Press;
3 sets 20 reps

Squats were not the best and def still worn down. Didn't mean to do a mini pause on last set of squats, just a habit.

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April 9th, 2023 (Sunday)

Average Weekly Weight: 200lbs

Bench;**Comp
5 sets 1 rep 185lbs, 205lbs, 225lbs, 235lbs, 250lbs
2 sets 3 reps 205lbs

Deads;
4 sets 1 rep 275lbs, 315lbs, 315lbs, 350lbs

Cardio; 40 mins

Went to the local gym today and felt/ noticed the bar is a little thicker on the deadlift platform so that could be the reason last week losing my grip. Also, the bar on the bench I used had no rings so finding my right grip was hard. Have a call with coach on Wednesday to go over attempts and stuff. He sent over his recommendation for attempts but going to do it a little different. Like going on the lighter side for 1st attempts, specially with squats. Last 6 months out here there have been new judges so for squats been tons of red lights happening. Want my 1st attempt to go super deep and quick so definitely going to go lighter. Never had a red on squats, besides complete failure, and don't want to start the meet out that way. His attempts:
SQ: 380/ 400/ 425+
BP: 280/ 290/ 305+
DL: 425/ 450/ 475+

My 1st thoughts:
SQ: 360/ 395/ 425+
BP: 260/ 290/ 305+
DL: 400/ 440/ 475+

I know only 20lbs difference and a little bigger jumps but for me more comfortable doing it like that. Going to go light on carbs starting Tuesday and will see where I stand after work Thursday but worst case a couple of baths should solve and weight problems I have.
 
dapack said:
His attempts:
SQ: 380/ 400/ 425+
BP: 280/ 290/ 305+
DL: 425/ 450/ 475+

My 1st thoughts:
SQ: 360/ 395/ 425+
BP: 260/ 290/ 305+
DL: 400/ 440/ 475+

I know only 20lbs difference and a little bigger jumps but for me more comfortable doing it like that. Going to go light on carbs starting Tuesday and will see where I stand after work Thursday but worst case a couple of baths should solve and weight problems I have.
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I like the big jumps on deadlifts. That’s how you make your best pull your third. I don’t see basically anyone go 3/3 on deadlifts that does a cluster of very close weights, and if they do you know they could have pulled a bigger third if they had saved the gas on their opener.

Regarding bench, opening 30lbs under the second might make the second feel heavier than it really is. A good rule of thumb for all attempts is that they should not exceed ~7% of 1RM. So if you bench around 300, that means ~21lbs, which is a perfect 10kg/22lb hop. So if you open 270/122.5, you could take 292/132.5kg on the second, then call your third off that.

Squat is really unique for the individual, so just do what makes you confident and also sets you up for the number you really want to hit.
 
Hyde said:
I like the big jumps on deadlifts. That’s how you make your best pull your third. I don’t see basically anyone go 3/3 on deadlifts that does a cluster of very close weights, and if they do you know they could have pulled a bigger third if they had saved the gas on their opener.

Regarding bench, opening 30lbs under the second might make the second feel heavier than it really is. A good rule of thumb for all attempts is that they should not exceed ~7% of 1RM. So if you bench around 300, that means ~21lbs, which is a perfect 10kg/22lb hop. So if you open 270/122.5, you could take 292/132.5kg on the second, then call your third off that.

Squat is really unique for the individual, so just do what makes you confident and also sets you up for the number you really want to hit.
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Last meet I experimented on deads because after my 2nd in the past felt like I used to much energy and had nothing left for 3rd. I did 400/ 425/ 474 and seemed to work out good last meet so kind of doing the same mind frame. Bench I do agree, it is a little of a big jump and will probably go with what you recommended. Squats just want to really nail the 1st one with how hard the judging has been but will probably bump that up too.
 
April 11th, 2023 (Monday)

Squats;
3 sets 3 reps 225lbs

Bench;
3 sets 3 reps 185lbs

Deads;
3 sets 3 reps 225lbs

Cardio; 20 mins

So a little of a scare though not out of the woods quit yet. Yesterday was my Friday and 10 mins before I was suppose to get off something happened, which I was not to pleased since being my Friday and had to stay an extra 30 mins. As I was driving away noticed my right bicep was hurting pretty bad so called back to work and informed them so they could put it on the paperwork. Was going to skip the gym but figured light day and good way to test it out. I pull hook grip so deads was not an issue but if I did over/ under the meet would be over for deads. Squats were okay and not to much pain but did feel it a tad on bench. After gym called wife and told her was going to have it checked out since work related and just to be safe. Spent 3 hours waiting in urgent care before doctor seen me and examined it. Feels worst case might be a tear in my upper bicep and to be safe going to schedule an MRI. Woke up today and pain is better but sill there. Thinking probably just a strain but again since work related will go through all the hoops to get it documented just in case. Tomorrow, Wednesday, is an even lighter day but just for the sake of it might do around 225 to 245ish on comp bench jus to see.
 
Do NOT “test” it - rest it!

Pushing it is the absolute worst thing you can do in the acute period. You have 4 sleep cycles and about 96 hours for inflammation to clear out, blood to get flushed through, growth hormone to be excreted and act on things.

If you don’t kick it when it’s down, your bicep will be strong for you Saturday.

I have had enough bicep issues to speak with confidence here. And a strain is indeed a tear in the tissue, btw.
 
Hyde said:
Do NOT “test” it - rest it!

Pushing it is the absolute worst thing you can do in the acute period. You have 4 sleep cycles and about 96 hours for inflammation to clear out, blood to get flushed through, growth hormone to be excreted and act on things.

If you don’t kick it when it’s down, your bicep will be strong for you Saturday.

I have had enough bicep issues to speak with confidence here. And a strain is indeed a tear in the tissue, btw.
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Sounds good. Won't even do light bench tomorrow then. Will keep icing it and relax. Just worried what to open with now but will keep to the plan and if warm up are going bad will lower opener at that point. You mentioned biceps as stabilizers for bench i your thread and up until yesterday never realized it.
 
dapack said:
Sounds good. Won't even do light bench tomorrow then. Will keep icing it and relax. Just worried what to open with now but will keep to the plan and if warm up are going bad will lower opener at that point. You mentioned biceps as stabilizers for bench i your thread and up until yesterday never realized it.
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Yeah stick to the plan. If things feel bad in the warmups then you can always go change it, but between rest and some hot cream the day of you might be right as rain for what you need to do then.
 
April 12th, 2023 (Wednesday)

Cardio; 40 mins

Squats;
4 sets 3 reps 185lbs

Deads;
4 sets 3 reps 225lbs

Weight was 198lbs this morning so really not much to do at this point besides a few adjustments. Right biceps is improving daily but obviously will not be close to 100% my Saturday. Depending on warmups finally made my mind up on attempts.
Squats: 370/ 395
Bench: 270/ 295
Deads: 410/ 440
Hoping the 3rd attempt in deads/ squats will be for PRs if it is a great day and still holding out hope for 305+ on bench.
 
Meet Recap

Woke up Thursday at 198lbs so needed to drop a few pounds just to be safe. Didn't do to much just watched water intake around 3ish and sat in sauna for 30 mins and took a hot bath. Weighed in at 195.3lbs and Saturday before driving to the meet weighed 204lbs. Felt really tired driving there and just was a little out of it. Warmed up squats to 335lbs and no matter the weight it was moving slow so was already in my head and was wondering even my opener at 370lbs was going to happen. Opener moved slow and felt heavy but overall a good lift and jumped to 396.8lbs for 2nd and had a little some doubt but ended up hitting it and decided might as well go for 429.9lbs and hit a PR. Managed to push through and get it for a PR. As with squats, bench was moving slow and opened out at 270.1lbs and 2nd attempt decided to chip the state record and go for 293lbs and hit it. Felt really good even if it was slow. My 3rd attempt was 303.1lbs and someone I know from the meets was doing the same and I was before him. Knew I just had to hit it to motivate him since he was motivating me and did it with probably another 5lbs easy left in me. Been about 5 meets been stuck at 292lbs and was happy to finally get in the 300s. Since the weight was moving so slow was not looking forward to deads but everyone said the speed was great warming up and my opener they said looked super easy, 407.9lbs. 2nd attempt decided to go for 440.9lbs to set myself up for another PR and went for 479.5lbs and hit it. Think I had about 10ish more in me since even though it moved slow did not get light headed at really struggled to much. Overall probably my best meet. Meet total was 1212.5lbs just short of my 1229 PR but that meet my bench was 336lbs so maybe up so weight my increasing my deads/ squats and also was 9 years younger. I knew meet PR was going to be close and a thought of doing 500lbs did pop in my head but glad I did what I did. A few people said I looked bigger and in better shape since the last meet so everything the coach and I have been working for has paid off. Going to pick my coach up about 16 weeks out from December meet and he said basically concentrate hypertrophy and working on the lifts until then. Plan is to coming in a solid 181lbs in December and hopefully get an elite total for my age at 1289lbs. Taking this week off and relaxing. Video of last dead attempt below.

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Hell yeah!!!! Man I was swinging my fist, punching the air every time I read through each lift! That is so awesome man. Way to stick to the plan and execute, 9 for 9 with multiple PRs and got your bench back up into the 300s.

Really proud of your dedication to the work man. You should definitely be!
 
Hyde said:
Hell yeah!!!! Man I was swinging my fist, punching the air every time I read through each lift! That is so awesome man. Way to stick to the plan and execute, 9 for 9 with multiple PRs and got your bench back up into the 300s.

Really proud of your dedication to the work man. You should definitely be!
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Thanks a lot!! @Hyde how do you think the last dead looked? Was thinking the whole time of what you said about usingbthe hips more.
 
dapack said:
Thanks a lot!! @Hyde how do you think the last dead looked? Was thinking the whole time of what you said about usingbthe hips more.
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It still needs work, but it’s the best one I’ve seen you produce yet with any weight of consequence. It can be improved, but it’s not “wrong” either - you can see the hips stay engaged from the start, it’s not a stiff leg. It produced a huge pull for you, so that’s the most important thing!

I’ll look for a couple vids from Chris Duffin and Ben Pollack that I think teach the wedge from guys who really understand the deadlift.
 
dapack said:
Meet Recap

Woke up Thursday at 198lbs so needed to drop a few pounds just to be safe. Didn't do to much just watched water intake around 3ish and sat in sauna for 30 mins and took a hot bath. Weighed in at 195.3lbs and Saturday before driving to the meet weighed 204lbs. Felt really tired driving there and just was a little out of it. Warmed up squats to 335lbs and no matter the weight it was moving slow so was already in my head and was wondering even my opener at 370lbs was going to happen. Opener moved slow and felt heavy but overall a good lift and jumped to 396.8lbs for 2nd and had a little some doubt but ended up hitting it and decided might as well go for 429.9lbs and hit a PR. Managed to push through and get it for a PR. As with squats, bench was moving slow and opened out at 270.1lbs and 2nd attempt decided to chip the state record and go for 293lbs and hit it. Felt really good even if it was slow. My 3rd attempt was 303.1lbs and someone I know from the meets was doing the same and I was before him. Knew I just had to hit it to motivate him since he was motivating me and did it with probably another 5lbs easy left in me. Been about 5 meets been stuck at 292lbs and was happy to finally get in the 300s. Since the weight was moving so slow was not looking forward to deads but everyone said the speed was great warming up and my opener they said looked super easy, 407.9lbs. 2nd attempt decided to go for 440.9lbs to set myself up for another PR and went for 479.5lbs and hit it. Think I had about 10ish more in me since even though it moved slow did not get light headed at really struggled to much. Overall probably my best meet. Meet total was 1212.5lbs just short of my 1229 PR but that meet my bench was 336lbs so maybe up so weight my increasing my deads/ squats and also was 9 years younger. I knew meet PR was going to be close and a thought of doing 500lbs did pop in my head but glad I did what I did. A few people said I looked bigger and in better shape since the last meet so everything the coach and I have been working for has paid off. Going to pick my coach up about 16 weeks out from December meet and he said basically concentrate hypertrophy and working on the lifts until then. Plan is to coming in a solid 181lbs in December and hopefully get an elite total for my age at 1289lbs. Taking this week off and relaxing. Video of last dead attempt below.

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Congrats!! Saw this last night and was reading it to my boy when we got back from the gym ourselves. Talk about a crazy ride man, between the totally different training protocol, then the bicep, to end with PR PR PR is amazing!!! Your success as a high trained and experienced athlete with the new programming is a major selling point, Just super impressive!
 
Dustin07 said:
Congrats!! Saw this last night and was reading it to my boy when we got back from the gym ourselves. Talk about a crazy ride man, between the totally different training protocol, then the bicep, to end with PR PR PR is amazing!!! Your success as a high trained and experienced athlete with the new programming is a major selling point, Just super impressive!
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Thanks really appreciate it. Now a week of eating like crappy and doing nothing then back to work. So glad I decided to finally pick up a coach. On pause until about 16 weeks out for the next one in December.
 
dapack said:
Thanks really appreciate it. Now a week of eating like crappy and doing nothing then back to work. So glad I decided to finally pick up a coach. On pause until about 16 weeks out for the next one in December.
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So summer break for bb style lifting, fun, then grind around Sept for next meet?
 
Dustin07 said:
So summer break for bb style lifting, fun, then grind around Sept for next meet?
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That is the plan. Coached wanted me to focus on hypertrophy during this next 16 weeks or so. Main plan is to bring up my quads strength/ size and spend a lot of time focusing on my deadlift form/ execution. Pretty sure if I can nail using my hips properly that would take me past the 500+lbs. Think last meet had at least +10lbs in me so think it is totally do able. Need to bring my squats up a lot from now until December. Right now this is what I think will I need in December for a elite total.
Squats: 460 to 475
Deads: 520 to 535
Bench: 310 to 320
The low ends get me there at 1,290 and think it id do able if I have a great meet day.
 
The coveted Elite total…my ultimate goal, and probably for most every serious powerlifter who isn’t genetically blessed to go on to a 2k+ total.

I need to do 1,300 combined in squat & dead and bench 400 at 242 to total Elite in sleeves. So if I can add a bit more on my bench than that, I can get a little break on the big lifts. But I really need to get a 300kg/660 squat or pull to make that possible.

If I try it at 275, I have to total another 50lbs.
 
Hyde said:
The coveted Elite total…my ultimate goal, and probably for most every serious powerlifter who isn’t genetically blessed to go on to a 2k+ total.

I need to do 1,300 combined in squat & dead and bench 400 at 242 to total Elite in sleeves. So if I can add a bit more on my bench than that, I can get a little break on the big lifts. But I really need to get a 300kg/660 squat or pull to make that possible.

If I try it at 275, I have to total another 50lbs.
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My age helps. No way I could do it as open. If I drop down to 165lbs it is 1198. Which is definitely do able. Will have to be around 175 to 178 tops to make the cut. Did it back in 2017 I think starting at 176lbs and cut to 162lbs in 24 hours but was brutal. 1st major water cut and know a lot more but will.still be brutal making 165lbs.
 
dapack said:
My age helps. No way I could do it as open. If I drop down to 165lbs it is 1198. Which is definitely do able. Will have to be around 175 to 178 tops to make the cut. Did it back in 2017 I think starting at 176lbs and cut to 162lbs in 24 hours but was brutal. 1st major water cut and know a lot more but will.still be brutal making 165lbs.
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If you think about doing it, I will offer whatever advice/tricks I can. I mean we can discuss it more in depth. 176 to 165 & rehydrating to full strength without an IV is definitely doable for a 24-hour weighin.
 
Hyde said:
If you think about doing it, I will offer whatever advice/tricks I can. I mean we can discuss it more in depth. 176 to 165 & rehydrating to full strength without an IV is definitely doable for a 24-hour weighin.
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Things was so conscious about rehydration and getting carbs back in all.the lifts were better than protected. 181 class.for 1289 is the goal. 165lbs is.just on the table if I am sub 180 to be at the body fat level I am comfortable at
 
April 23rd, 2023 (Sunday)

Front Squats;
4 sets 7 reps 115lbs, 135lbs, 150lbs, 160lbs

OHP's;
5 sets 4 reps 95lbs, 110lbs, 125lbs 135lbs, 140lbs

Ahrens Press;
3 sets 15 reps

Leg Extension;
5 sets 10 reps

Leg Press;
4 sets 11 reps

Sitting at doctors waiting on MRI. Someone canceled and they called to ask if I wanted it. Of course , better than waiting until the 16th. Sundays are going to be quad focus days so messed around. Want it to be light like in the past. Struggled with fronts cause the bar kept rolling even using straps. New gym think bat is a little trickier and the smooth part is super long and that is were it rests on my delts. Next week will see if I can find a better bar.
 
If you can find a cheap grip shirt, those help a good deal for keeping fronts from rolling.

You can even make your own with a heavy cotton tee and some rubbery glue from the hardware store.
 
Hyde said:
If you can find a cheap grip shirt, those help a good deal for keeping fronts from rolling.

You can even make your own with a heavy cotton tee and some rubbery glue from the hardware store.
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Will take a look at that. Sure Amazon has them cheap. Only go to that gym on Sundays hoping can make it work. Might try them again this week really light at the powerlifting gym i.go too
 
Funny that you've picked up a quad dominate plan here. I've been thinking the past few days to really make quads a major priority for the next month since I think they may be one of my weak points on my squats. After a life time of being told that most american athletes are quad dominant and I need to build may posterior better, I've realized that my posterior is likely my strength and my quads are my weakness 😅
 
Dustin07 said:
Funny that you've picked up a quad dominate plan here. I've been thinking the past few days to really make quads a major priority for the next month since I think they may be one of my weak points on my squats. After a life time of being told that most american athletes are quad dominant and I need to build may posterior better, I've realized that my posterior is likely my strength and my quads are my weakness
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For a powerlifter of any proper development, you will tend to become posterior dominant. Off-season is the time to reduce some absolute load from the backside and shift emphasis to the quads that get more neglected when training for maximal squats & pulls.
 
Hyde said:
For a powerlifter of any proper development, you will tend to become posterior dominant. Off-season is the time to reduce some absolute load from the backside and shift emphasis to the quads that get more neglected when training for maximal squats & pulls.
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I think a lot of mine occurred during the xfit years. Surely there was a lot of front squats, cleans, snatch but if you think about it you're basically pulling nearly every single day. deads, power cleans, power snatch + back squats, RDLs, deficits, tons of kettlebells. squatting was a daily occurrence but the front dominant forms were only a portion of it...
 
Dustin07 said:
Funny that you've picked up a quad dominate plan here. I've been thinking the past few days to really make quads a major priority for the next month since I think they may be one of my weak points on my squats. After a life time of being told that most american athletes are quad dominant and I need to build may posterior better, I've realized that my posterior is likely my strength and my quads are my weakness 😅
Click to expand...
Noticed leading up to the meet and at the meet that is my weak area in squats. Do the last set each week with a pause on the last rep made me realize this since I am decent in the hole and also compete in wraps getting out of the hole should never be an issue unless the lift is going to be a complete failure.
 
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