DaPack..Fighting Age One Day at a Time

August 23rd, 2023 (Wednesday)

Cardio; 60 mins

Deads (DE);
6 sets 2 reps

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Incline Press;
7 sets 3 reps 175lbs, 185lbs, 200lbs, 210lbs, 225lbs, 235lbs, 250lbs

OHP's;
4 sets 7 reps 95lbs, 110lbs, 125lbs, 145lbs

Cardio; 30 mins

Cardio; 40 mins

My body is back to thinking 3am is a good time to wake up and just making it through today was a challenge. Planned on backing off deads this week but do to sleep did a de-load. Actually got approved to be off on weigh in day so that is a big relief that I did not see happening. If need be can do a water drop now but hoping worst case 5lbs at the most and can do that just by adjusting a few things around 3 to 5 days out.
 
August 28th, 2023 (Monday)

Cardio; 40 mins

Bench;
7 sets 8 reps 170lbs, 180lbs, 190lbs, 200lbs, 210lbs, 220lbs, 230bs
4 sets 1 rep 245lbs, 260lbs, 275lbs, 290lbs
1 set 6 reps 257.5lbs

CGBP;
3 sets 5 reps 155lbs, 175lbs, 195lbs
1 set 4 reps 207.5 reps

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Backs;
4 sets 13 reps

Cardio; 40 mins

Think last week was one of the worst weeks for sleep that I can remember. Everyday after work was so spent and had nothing left to give. Was so tired last night went to bed at 6PM which was glad because was up a little after 2AM in the morning. The lack of sleep is really effecting everything but at least knowing that not to disappointed in today's workout. 290lbs moved really good and thought about jumping to 305lbs but decided since I was so tired things could go bad really quick. Glad to finally be done with 10 weeks of 7 reps and start moving on to lower reps. Next week is a test week and still debating how I want to do it. Usually just rep 275lbs but if feeling it might do singles and try and hit 315lbs.
 
Dustin07 said:
are you using microplates, or converting some kg's over for those of us who can't do the math?
Click to expand...
A long time ago got some chains and measured them out to be 1.25lbs each and cut them. Got a clip so I could make a circle and just slide it on like a plate.
 
August 29th, 2023 (Tuesday)

Cardio; 45 mins

Squats;**Lost one of my wrist straps so didn't do fronts
2 sets 5 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
2 sets 1 rep 320lbs, 335lbs
1 set 3 reps 350lbs**PR with no wraps for triple

Leg Press, Wide/ Dead Stop;
4 sets 13 reps

Bulgarian Split Squats;
3 sets 9 reps

Cardio; 40 mins

Slept horrible again and wasn't looking forward to doing 8 sets 5 reps of fronts today. A miracle happened and lost one of my wrist straps, my cheat for fronts, so had to pivot. Squats felt a lot better this week and pretty sure had 4 reps and maybe 5 but decided to stop while I was ahead. Went back through my spreadsheet/ log and there was a stretch were I didn't list the wrap type but since using wraps I always knew whatever the weight was at the type of wrap I would have used. 350lbs x 8 reps is my listed PR but that had to be with heavy wraps on. Since I started using wraps around 2014 always had the same protocol. Around 250 to 275 would put on light, from 315 to 325 would be medium and around 350 would be heavy. So knowing this going to consider today a PR.
 
August 30th, 2023 (Wednesday)

Cardio; 60 mins

Deads;
5 sets 2 reps 225lbs (DE)

Deads, Deficits;
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs**3 Pads, 2 1/4"
2 sets 3 reps 325lbs, 350lbs**2 Pads, 1 1/2"
1 set 3 reps 375lbs**1 Pad, 3/4"

Rack Pulls, 3rd Peg;
5 sets 5 reps 315lbs, 335lbs, 355lbs, 385lbs, 425lbs

Leg Curls;
4 sets 13 reps

Incline Press;
2 sets 5 reps 170lbs, 185lbs
2 sets 3 reps 200lbs, 215lbs
2 sets 2 reps 230lbs, 245lbs
2 sets 1 rep 260lbs, 275lbs

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

OHP's;
4 sets 7 reps 95lbs, 110lbs, 125lbs, 150lbs

Cardio; 40 mins

Wish I always had use of the pads to do deficits. The trainers love to have their clients do trap bar box pulls of the mats. On my 3rd set of rack pulls a trainer set up the trap bar with the weights on 3 pads each side. Would really like to be able to use them constantly so I could program it in using them. 11 weeks out this Friday and things are coming along pretty good. Next week is a test week then a de-load before the final 9 week push.
 
Hyde said:
Looking strong! Pulling sumo or conventional right now from the floor?
Click to expand...
Still pulling sumo. When I picked my coach up in Jan he had me switch to it and just road it out for now. After the meet going back to conv for a little and ride it out and see where I can get with it. Sumo at times bothers my left knee and that is the main reason. If sumo is my better option to pull with a break will do me good either way.
 
September 5th, 2023 (Tuesday)

Average Weekly Weight: 192lbs (-0.5lbs)

Cardio; 65 mins

Deads;
5 sets 2 reps 225lbs (DE)
1 set 3 reps 275lbs
1 set 2 reps 315lbs
3 sets 1 rep 365lbs, 390lbs, 425lbs
1 set 2 reps 455lbs**PR, straps used

Bench;
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
4 sets 1 rep 250lbs, 275lbs, 290lbs, 300lbs
1 set 2 reps 315lbs**Did not see this coming

Cardio; 30 mins

Warming up with deads and working my way up was a little bummed since everything moved slow and felt heavy. Thought my goal for the week wasn't going to happen but managed to pull it off. Bench was a total shocker and was just hoping for 1 rep and when the 1st went up decent, was hard but smooth, said screw it and went for 2. Been around 7.5 years since I repped 3 plates on bench and was pretty happy about that. Surprise was I have been doing higher reps for bench/ bench work and really never thought this would happen. If at the very least I can hold my bench strength for the next 10.5 weeks then 315lbs at the meet should be do able. Goal the 1st 14 weeks was to add size to my upper body to bring my bench up and def can tell with the way my t-shirts fit now and after today I accomplished the first phase of this prep.
 
Monster training session - nice work!!!

Benching benefits from a lot of benching - volume matters. It’s the opportunity to practice neurologically, and it builds specific muscle.
 
Hyde said:
Monster training session - nice work!!!

Benching benefits from a lot of benching - volume matters. It’s the opportunity to practice neurologically, and it builds specific muscle.
Click to expand...
Makes sense. Kicking myself for all the years wasted always doing 1 to 3 reps each week.
 
September 6th, 2023 (Wednesday)

Cardio; 60 mins

Front Squats;
1 set 7 reps 135lbs
1 set 5 reps 170lbs
1 set 3 reps 185lbs
1 set 2 reps 205lbs
6 sets 1 rep 225lbs, 245lbs, 260lbs, 275lbs, 290lbs, 305lbs**PR

OHP's;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
4 sets 1 rep 155lbs, 170lbs, 185lbs, 200lbs

Cardio; 30 mins

De-load next week and start the finally 9 weeks afterwards. The last 10 weeks have exceeded all the goals I set and now has me really thinking about how I want to program the last 9 weeks. Original plan was to run it exactly how I did the last 9 weeks for last meet and that would give me numbers to compare too but now thinking need to change things up. Obviously cannot keep heavy fronts in but maybe run them for 3 more weeks before switching over to comp squats. Sunday's are technical work days and I could make that medium intensity instead of light. Deads I am going to change and keep things about the same as how it has been. 9 weeks out started light pin pressed but see no need that far out to do light work with that and seems inclines for me have a some benefit since I am more of a shoulder bencher. Like front maybe keep them in until 6 weeks out and change to pin press at that time. A lot to think about.
 
that 200lb OHP is pretty solid, what is your PR there? I think the very best I ever hit was only 205 and that was when it was like... my number 1 priority. it was a very challenging road for me with a lot of microplates along the way
 
Dustin07 said:
that 200lb OHP is pretty solid, what is your PR there? I think the very best I ever hit was only 205 and that was when it was like... my number 1 priority. it was a very challenging road for me with a lot of microplates along the way
Click to expand...
215 is my PR so a ways to go at this point.
 
September 17th, 2023 (Sunday)

Average Weekly Weight: 192lbs

Cardio; 50 mins

Squats;
4 sets 3 reps 225lbs, 245lbs, 260lbs, 275lbs

Bench, Pause;
4 sets 3 reps 185lbs, 200lbs, 215lbs, 225lbs

Deads;
5 sets 5 reps 225lbs

Cardio; 60 mins

Was excited to get back into the gym and it was a mess. Hoping because I only got 3.5 hours of sleep and still recovering from a couple weeks ago. Went from being on cloud nine a couple weeks back to wondering if I will hit my goals for the meet. Time to build the lifts back up. Last few days diet has been pretty bad so will see what the scale says when it all catches up. Hoping still to be around 185lbs 2 weeks out so the water cut will be very little. A little less then 9 weeks out since I lift on Friday.
 
Sleep is gold; nothing replaces it truly. So if you have been eating lower nutrition, getting less sleep than usual, you could still be recovering from the heavier lifting previously (not so much muscle-wise, but neurologically).

The nervous system isn’t made out of magic & rainbows; it runs on real substrate materials taken from nutrition just the same as muscle tissue has its building block needs.
 
Hyde said:
Sleep is gold; nothing replaces it truly. So if you have been eating lower nutrition, getting less sleep than usual, you could still be recovering from the heavier lifting previously (not so much muscle-wise, but neurologically).

The nervous system isn’t made out of magic & rainbows; it runs on real substrate materials taken from nutrition just the same as muscle tissue has its building block needs.
Click to expand...
That is what I was thinking too. Just a perfect storm for a bad session. Need to make sure everything is spot on here on out with diet, nutrition, sleep and training.
 
September 18th, 2023 (Monday)

Super Set, 3 sets;
--1a. Face Pulls, 20 reps
--1b. Seated Rows, 15 reps
--1c. Stiff Arm Pull Downs, 12 reps

Bench;
5 sets 7 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 175lbs, 190lbs, 200lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Back;
4 sets 13 reps

Push Downs;
4 sets 10 reps

A lot better today and felt like had 3 more in the tank for the top set. Last block topped out at 252.5lbs for 7 reps and today probably could have got that between 240 and 245lbs so will take it. Plan for this day in bench is to add a set each week and drop by one rep so would look like this: 5x7, 6x6, 7x5, 8x3, 10x3. That will take me to 4 weeks out and from there will focus on lower reps and more intense weights. What I have been doing is working so don't want to make huge changes and plus maybe can add a little more size too before the meet.
 
September 19th, 2023 (Tuesday)

Cardio; 60 mins

Deads;
5 sets 2 reps 225lbs (DE)

Deads, Deficit;**25lb bumper
4 sets 7 reps 225lbs, 250lbs, 275lbs, 300lbs

RDL's, Sumo;
4 sets 9 reps 135lbs, 155lbs, 170lbs, 185lbs

Rack Pulls, Sumo Stance;
4 sets 5 reps 315lbs, 315lbs, 335lbs, 355lbs

Leg Curls;
3 sets 13 reps

Lat Pull Dowsn;
3 sets 13 reps

Seated Rows;
3 sets 13 reps

Biceps;
100 reps

Cardio; 30 mins

Struggled again a little today but always could have been worse. Decided to do higher reps for deficit and next week will do 7 reps again and then 1 to 2 weeks of 5 reps before starting pulls off the floor.
 
Why sumo rackpulls? I was always taught that’s anathema. You lose a lot of the upper back strength benefits a conventional rackpull can still offer and it just becomes an inflated lift.

Said another way, all sumo pullers need some conventional floor or elevated work of some kind to keep their back strength up, but conventional pullers do not need any sumo work to keep their leg strength up.
 
Hyde said:
Why sumo rackpulls? I was always taught that’s anathema. You lose a lot of the upper back strength benefits a conventional rackpull can still offer and it just becomes an inflated lift.

Said another way, all sumo pullers need some conventional floor or elevated work of some kind to keep their back strength up, but conventional pullers do not need any sumo work to keep their leg strength up.
Click to expand...
Just kept them that way since that is how when I had a coach how he wanted it done. I questioned doing them again but decided just to run it how he had programmed it. If you think that I would gain more from normal then will make the switch next week.
 
September 20th, 2023 (Wedensday)

Cardio; 40 mins

Front Squats;
5 sets 5 reps 175lbs, 185lbs, 195lbs, 205lbs, 215lbs

Leg Press;**Dead Stop
4 sets 13 reps

Incline Press;
5 sets 5 reps 170lbs, 185lbs, 200lbs, 210lbs, 220lbs

Bulgarian Split Squats;
3 sets 9 reps

OHP's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 130lbs

Cardio; 40 mins

Glad to me done with this week. Chest/ triceps were still really sore from Monday so happy with the pressing today. Taking a week off from the gym and being on vacation with no set schedule really messed me up. Hopefully now that things are back to normal next week will be a lot better.
 
dapack said:
Just kept them that way since that is how when I had a coach how he wanted it done. I questioned doing them again but decided just to run it how he had programmed it. If you think that I would gain more from normal then will make the switch next week.
Click to expand...

How many weeks out are you again?

I don’t think it’s a good move really at any point, because it’s still not actually very specific to your competition floor positions and doesn’t work the back musculature as well.

But I will say, there is something to be said for not fixing what isn’t broken. I just also remember he also wanted you to do some really whacky stuff right before the meet that would have messed up your peak had you done it (like really heavy Hatfield squats 9 days out or something), so there was some discretion required on your part. The entire program as given wasn’t perfect.
 
Hyde said:
How many weeks out are you again?

I don’t think it’s a good move really at any point, because it’s still not actually very specific to your competition floor positions and doesn’t work the back musculature as well.

But I will say, there is something to be said for not fixing what isn’t broken. I just also remember he also wanted you to do some really whacky stuff right before the meet that would have messed up your peak had you done it (like really heavy Hatfield squats 9 days out or something), so there was some discretion required on your part. The entire program as given wasn’t perfect.
Click to expand...
Just under 8 weeks out, November 17th. Only thing I can think when doing them is I am also focusing on pushing out with my quads and using my hips. Maybe that is the reason? I am going to switch to regulars since at this point really think my lower back strength is much more important. Feel if I fail at an attempt it will not be from off the floor but from right at the knees to lock out.
 
September 24th, 2023 (Sunday)

Average Weekly Weight: 203lbs**Seen this coming

Squats;
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

Bench;**Pause
4 sets 3 reps 185lbs, 200lbs, 220lbs, 235lbs

Deads;**EMOM
7 sets 7 reps 225lbs

Cardio; 40 mins

Much better this week compared to last with being back on a schedule again. Had about 3 reps left in the tank on squats/ bench so felt pretty good overall. Was waiting for my weight to spike a little after a week off and not eating really good. Though I am thinking a lot is just junk weight and actually fat gain is probably only about 1/2lb.
 
dapack said:
Just under 8 weeks out, November 17th. Only thing I can think when doing them is I am also focusing on pushing out with my quads and using my hips. Maybe that is the reason? I am going to switch to regulars since at this point really think my lower back strength is much more important. Feel if I fail at an attempt it will not be from off the floor but from right at the knees to lock out.
Click to expand...

And even on conventional, it’s very important to focus on driving the knees out and pushing the hips forward to meet the bar, especially at the knee & up. Driving the wedge is integral to either stance, ultimately.

Sounds like you know what you need
 
Hyde said:
And even on conventional, it’s very important to focus on driving the knees out and pushing the hips forward to meet the bar, especially at the knee & up. Driving the wedge is integral to either stance, ultimately.

Sounds like you know what you need
Click to expand...
Thanks for the advice. Honestly don't know in conv rack pulls if I every really focused on that or if it was just natural. Will find out tomorrow.
 
September 25th, 2023 (Monday)

Bench;
6 sets 6 reps 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 185lbs, 200lbs, 215lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Backs;
4 sets 13 reps

Push Downs;
4 sets 10 reps

Defranco Pull Aparts;
3 sets 13 reps

Cardio; 60 mins

So far this week is turning out pretty good. Had probably +2 reps left for the top set of bench and CGBP is moving along nicely.
 
September 26th, 2023 (Tuesday)

Cardio; 60 mins

Deads (DE);
5 sets 2 reps 225lbs

Deads, Defict; 3 Pads @ 2 1/4"**Finally was able to use them again
5 sets 5 reps 250lbs, 275lbs, 300lbs, 325lbs, 340lbs**Used straps last set since still struggle with heavy weight with reps in hook grip

RDL's, Sumo;
4 sets 9 reps 135lbs, 155lbs, 170lbs, 185lbs

Rack Pulls, Peg 3;
5 sets 5 reps 275lbs, 295lbs, 315lbs, 315lbs, 335lbs

Leg Curls;
3 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Face Pulls;
3 sets 15 reps

Biceps;
100 reps

Cardio; 30 mins

Lower back was pretty fatigue already time rack pulls came around but a huge difference between conv/ sumo. Think sumo is worth at least +50lbs. Wish I would have thought of it sooner since my lower back seems to need some work. @Hyde thanks for the recommendation. Long workout today and was smoked at the end but this is the hardest day of the week so at least got it over with.
 
All the multiply guys I can think of that pulled sumo, generally did their rack or block work conventional. Sumo work was about working technique & speed to display strength maximally, while conventional was about building.
 
Hyde said:
All the multiply guys I can think of that pulled sumo, generally did their rack or block work conventional. Sumo work was about working technique & speed to display strength maximally, while conventional was about building.
Click to expand...
Makes a lot of sense. Only other thing I can think of is the coach at the time wanted me to do block pulls in sumo but don't have that option so he said to rack pulls. Never really questioned on how he wanted me to do them either.
 
September 27th, 2023 (Wednesday)

Front Squats;
5 sets 5 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs

Leg Press;**Dead Stop
3 sets 13 reps

Incline Press;
5 sets 5 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs

OHP's;** 10 set 2 reps, EMOM
115lbs, 125lbs, 3 @ 135lbs, 2 @145lbs, 2 @150lbs, 160lbs

Bulgarian Split Squats;
3 sets 9 reps

Ahrens Press;
3 sets 15 reps

Yesterday really took a lot out of me and woke up feeling like doing nothing today. Lifts were better than I was excepting being run down so happy about that. No energy to do cardio today so will adjust the diet a little throughout the week. 7 weeks this Friday.
 
Nice session for feeling like you didn't have it in you.
 
October 1st, 2023 (Sunday)

Average Weekly Weight: 201lbs (-2lbs)

Squats;
4 sets 3 reps 225lbs, 260lbs, 295lbs, 325lbs

Bench;**Pause
4 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs

Deads;**EMOM
9 sets 7 reps 225lbs

Biceps;**Just for the pump
50 reps

Cardio; 60 mins

A lot better than a couple weeks ago when I started Sunday's again. Filmed my squat and overall looked good and no pelvic tilt and depth was solid. One minor thing which is easy to fix and pretty sure @Dustin07 mentioned in his log that doing fronts had him in more of upper right position when squatting throughout the movement. Again easy fix and now that I am aware of it should not be an issue to much longer.
 
October 2nd, 2023 (Monday)

Cardio; 60 mins

Bench;
7 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 240lbs, 250lbs, 260lbs

CGBP;
5 sets 5 reps 140lbs, 175lbs, 205lbs, 225lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Back;
3 sets 13 reps

Defranco Pull Aparts;
3 sets 15 reps

Cardio; 45 mins

Overall pretty happy with today's workout. Had probably +2 reps in the tank on the top set and finally got CGBP back over 2 plates. Have no idea what I am looking at for lifts for the meet at this point so not running %'s but trying to make the top sets hard but with +2 reps in the tank.
 
dapack said:
A lot better than a couple weeks ago when I started Sunday's again. Filmed my squat and overall looked good and no pelvic tilt and depth was solid. One minor thing which is easy to fix and pretty sure @Dustin07 mentioned in his log that doing fronts had him in more of upper right position when squatting throughout the movement. Again easy fix and now that I am aware of it should not be an issue to much longer.
Click to expand...

Yeah my squat journey was quite the evolution. no doubt olympic lifting had an effect (good things and bad things, I did become far more flexible from oly lifting). but my back squat went from being way too upright, to over compensating and basically folding myself into some half retarded good morning looking rep, to finally getting things pretty respectable. I actually added good mornings into my routine because I kept seeing you and Hyde throwing them in, and I think good mornings were the number one thing that helped me maintain a good appropriate back position in a deep lowbar squat.

I do love how the front squats destroy my quads though...
 
Dustin07 said:
Yeah my squat journey was quite the evolution. no doubt olympic lifting had an effect (good things and bad things, I did become far more flexible from oly lifting). but my back squat went from being way too upright, to over compensating and basically folding myself into some half retarded good morning looking rep, to finally getting things pretty respectable. I actually added good mornings into my routine because I kept seeing you and Hyde throwing them in, and I think good mornings were the number one thing that helped me maintain a good appropriate back position in a deep lowbar squat.

I do love how the front squats destroy my quads though...
Click to expand...

Somewhat ironically, having a strong enough low back is very helpful to actually not bend over too much and overly rely on your back for the squat. And of course you need the abs to back that up as well.
 
October 3rd, 2023 (Tuesday)

Cardio; 60 mins

Deads (DE);
5 sets 2 reps 225lbs

Deads, Deficit;**3 pad, 2 1/4", 2 weeks in a row got to use them
6 sets 4 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs**Last set with straps

RDL's, Sumo;
4 sets 9 reps 135lbs, 155lbs, 170lbs, 185lbs

Rack Pulls;
5 sets 5 reps 275lbs, 295lbs, 315lbs, 335lbs, 350lbs

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Face Pulls;
3 sets 15 reps

Cardio; 50 mins

Since Sunday been manipulating my diet, low carbs, just to see where I could be at in a few days. Sunday was 192lbs and today woke up at 187lbs. Paid the price for low carbs today so going to give myself a much need cheat, cinnamon roll. Overall not a bad workout considering on low carbs.
 
October 4th, 2023 (Wednesday)

Cardio; 55 mins**Should have gone for 5 mins more but was so over cardio for the day

Front Squats;
6 sets 3 reps 185lbs, 200lbs, 215lbs, 230lbs, 240lbs, 255lbs**3 rep PR

Leg Press, Wide;**Dead stop
3 sets 13 reps

Incline Press;
5 sets 3 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

OHP's;** 12 sets 2 reps EMOM
2 sets 95lbs
2 sets 105lbs
2 sets 120lbs
2 sets 135lbs
2 sets 150lbs
1 set 165lbs
1 set 175lbs

Ahrens Press;
3 sets 15 reps

Bulgarian Split Squats;
3 sets 9 reps

That is a wrap on fronts and incline until after the meet. Been concentrating on fronts now for almost 4 to 5 months and next week will be in wraps for squats and hoping will see the payoff. At least starting next week will have some numbers now to compare with last prep to see what is going on with my squats. Goal for the meet is 450lbs and definitely will know in here very soon if it is even possible.
 
October 8th, 2023 (Sunday)

Average Weekly Weight: 189lbs (-2lbs)**Did that adjustment to my diet, low carbs, so number is a little lower. Once I started get back carbs went up throughout the week

Squats;
4 sets 3 reps 250lbs, 275lbs, 300lbs, 335lbs

Bench;**Pause
4 sets 3 reps 185lbs, 205lbs, 230lbs, 250lbs

Deads;**EMOM
11 sets 7 reps 225lbs

Cardio; 60 mins

Everything felt really good today, though pushed it a little harder than I should have. Still felt like had maybe +2 reps with bench/ squats but didn't need to be that hard of top sets. Last week my mentality clicked over and the intensity, mentally, is a little to high and need to ramp it down a notch. In the past usually got myself in trouble because of that.
 
So why are you doing 77 reps with 225 on deadlift? Specific hypertrophy I guess? I mean besides the conditioning.
 
You must log in or register to reply here.
Back
Top