DaPack..Fighting Age One Day at a Time

[Dustin07]

deads sometimes feel like fishing to me. I can come back a week later with the same bait, same fishin' hole after catching a limit the week before, and not even get a bite today

 

[Hyde]

deads sometimes feel like fishing to me. I can come back a week later with the same bait, same fishin' hole after catching a limit the week before, and not even get a bite today

Accurate

 

[dapack]

March 4th, 2024 (Monday)

Average Weekly Weight: 203lbs

Squats;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 250lbs
5 sets 1 rep 275lbs, 300lbs, 320lbs, 340lbs, 365lbs

Leg Press;
4 sets 13 reps

Leg Extensions;
3 sets 13 reps

Extremely happy with today's session since before this 7 weeks block had to take 7 weeks off do to lower back. 380lbs is my PR with no wraps and almost thought about it but decided not worth it at this time. Next week going to change my split up and try and get a light quad day in on Sunday's and main day will be back to Wednesday. Will move deads to Monday and Tuesday will become pressing days. Still dealing with right shoulder pain but getting better each day. This week working on diet, again like always, and hopefully can get back on track and get this fat off.

 

[Hyde]

You CAN get back on track! You know what to do.

 

[Dustin07]

good grief dude. 4% from your PR weight after the winter you've had? sounds pretty damn good to me

 

[dapack]

You CAN get back on track! You know what to do.

Thanks. Was pleasantly surprised and feel the higher rep squats machines are paying off pretty well right now.

 

[dapack]

good grief dude. 4% from your PR weight after the winter you've had? sounds pretty damn good to me

Right. This past week came out of no where. Guess hard to really gauge overall strength with the higher reps I have been doing but it seems like it is working.

 

[dapack]

March 5th, 2024 (Tuesday)

Deads;**Conv
4 sets 2 reps 185lbs (DE)
4 sets 6 reps 185lbs, 205lbs, 225lbs, 245lbs

RDL's;
4 sets 9 reps 135lbs

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Flat Dbl Press;
8 sets 15, 13, 11, 9, 7, 7, 7, 7 reps
Really wanted to test out my shoulder, specially the right, and was surprised to hit 90lbs for the top set. There was a little bit of discomfort on the heavier weight but felt pretty good. Next week going back to higher rep/ slow tempo with feet up for the next few weeks. Until I can go at least 2 weeks with zero pain will not be touching a barbell.

Seated Dbl Press;
4 sets 13 reps
Kept the weight really light with slow tempo. Was nice to be able to get some shoulder work in finally.

Was the 3rd pull session in 7 days but wanted to get separation between when my deads/ squat blocks end. This way will not be doing singles in both the same week. Going to run conv deads for 4 weeks before going back to sumo.

 

[dapack]

March 11th, 2024 (Monday)

Average Weekly Weight: 202lbs (-1lb)

Deads;**Conv
4 sets 2 reps 185lbs (DE)
5 sets 5 reps 185lbs, 210lbs, 235lbs, 260lbs, 290lbs

RDL's;**Banded
3 sets 9 reps

Rack Pulls;**3rd Peg
3 sets 5 reps 275lb

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
3 sets 13 reps

Biceps;
100 reps

 

[dapack]

March 12th, 2024 (Tuesday)

Hammer Bench;
4 sets 15 reps

Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Extension;
4 sets 13 reps

Push Downs;
100 reps

 

[akboom87]

March 11th, 2024 (Monday)

Average Weekly Weight: 202lbs (-1lb)

Deads;**Conv
4 sets 2 reps 185lbs (DE)
5 sets 5 reps 185lbs, 210lbs, 235lbs, 260lbs, 290lbs

RDL's;**Banded
3 sets 9 reps

Rack Pulls;**3rd Peg
3 sets 5 reps 275lb

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
3 sets 13 reps

Biceps;
100 reps

Nice session! How are things feeling?

 

[SkRaw85]

good grief dude. 4% from your PR weight after the winter you've had? sounds pretty damn good to me

Hear hear!

 

[dapack]

Nice session! How are things feeling?

Left shoulder is a lot better and on track hopefully to start light barbell work early April. Lower back is back to 100% for the time being lol

 

[dapack]

March 13th, 2024 (Wednesday)

SSB Squats;
3 sets 9 reps

Hack Squats;
3 sets 13 reps

Seated Leg Press;
3 sets 13 reps

Leg Extensions;
3 sets 15 reps

Leg Curls;
3 sets 15 reps

Biceps;
50 reps

De-load week for SSB. One of my gyms finally got a belt squat machine but been jammed packed the whole time. Hopefully once the newness wears off can get to use it.

 

[akboom87]

Left shoulder is a lot better and on track hopefully to start light barbell work early April. Lower back is back to 100% for the time being lol

Good to hear, sounds like everything is healing up and you will be back to the BB before long!

 

[Hyde]

One of my gyms finally got a belt squat machine but been jammed packed the whole time. Hopefully once the newness wears off can get to use it.

I’m picturing 2 different people crammed into the belt squatting at once

Good session man

 

[Dustin07]

I’m picturing 2 different people crammed into the belt squatting at once

I don't think he's going to a crossfit gym at the moment

 

[SkRaw85]

I’m picturing 2 different people crammed into the belt squatting at once

Good session man

Sounds sexual and violent.

 

[MrKleen73]

Sounds sexual and violent.

Only for the guy in the front. LOL

 

[SkRaw85]

Only for the guy in the front. LOL

Unless he is a power bottom

 

[dapack]

March 18th, 2024 (Monday)

Deads;**Conv
4 sets 2 reps 185lbs (DE)
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs

RDL's;**Banded
4 sets 9 reps

Rack Pulls;**3rd Peg
3 sets 5 reps 275lbs, 300lbs, 325lbs

Leg Curls;
3 sets 15 reps

Biceps;
100 reps

Conv are feeling pretty good right now and body is adjusting back to them pretty good. Plan was the last 2 weeks do sumo but if next week goes good might ride this block out in conv.

 

[akboom87]

March 18th, 2024 (Monday)

Deads;**Conv
4 sets 2 reps 185lbs (DE)
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs

RDL's;**Banded
4 sets 9 reps

Rack Pulls;**3rd Peg
3 sets 5 reps 275lbs, 300lbs, 325lbs

Leg Curls;
3 sets 15 reps

Biceps;
100 reps

Conv are feeling pretty good right now and body is adjusting back to them pretty good. Plan was the last 2 weeks do sumo but if next week goes good might ride this block out in conv.

Nice looks like they are coming along good, lots of good work!

 

[dapack]

Nice looks like they are coming along good, lots of good work!

Thanks. Things have been clicking pretty good last couple of weeks.

 

[dapack]

March 19th, 2024 (Tuesday)

Bench;**Testing left shoulder
1 set 11 reps bar
1 set 9 reps 95lbs
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs
5 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs

Flat Dbl Press;
6 sets 13 reps

Seated Triceps Extensions;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Push Downs;
100 reps

Left shoulder is still not 100% but has been 10 weeks since I touched a barbell and wanted to test things out. Was really happy since was expecting maybe 200-225lbs. If I pushed it probably had 270-275lbs in me today. Think this last little bit left to heal up will take some time so going to make a May date for the start of barbell work. Will start going a little heavier with dbls and hopefully when I do start barbell work again will only lose another 20ish off my bench.

 

[akboom87]

March 19th, 2024 (Tuesday)

Bench;**Testing left shoulder
1 set 11 reps bar
1 set 9 reps 95lbs
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs
5 sets 1 rep 205lbs, 225lbs, 240lbs, 250lbs, 260lbs

Flat Dbl Press;
6 sets 13 reps

Seated Triceps Extensions;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Push Downs;
100 reps

Left shoulder is still not 100% but has been 10 weeks since I touched a barbell and wanted to test things out. Was really happy since was expecting maybe 200-225lbs. If I pushed it probably had 270-275lbs in me today. Think this last little bit left to heal up will take some time so going to make a May date for the start of barbell work. Will start going a little heavier with dbls and hopefully when I do start barbell work again will only lose another 20ish off my bench.

Dang man still pushed good weight with injury still lingering and a 10 week break. Sounds like a good plan holding off for full heal up. Judging by this session it won’t take you long to be back to previous numbers.

 

[MrKleen73]

Good to see you were further along on recovery than you thought. Smart move not going balls deep just yet too!

 

[dapack]

March 20th, 2024 (Wednesday)

SSB Squats;
3 sets 7 reps 170lbs, 185lbs, 215lbs

Hack Squats;
4 sets 9 reps

Seated Leg Press;
3 sets 11 reps

Leg Extensions;
3 sets 13 reps

Leg Curls;
3 sets 15 reps

Biceps;
100 reps

 

[Dustin07]

was expecting maybe 200-225lbs. If I pushed it probably had 270-275lbs in me today. Think this last little bit left to heal up will take some time so going to make a May date for the start of barbell work. Will start going a little heavier with dbls and hopefully when I do start barbell work again will only lose another 20ish off my bench.

that's fantastic!! 2024, another rebuilding year for us both

 

[dapack]

March 25th, 2024 (Monday)

Deads;**Sumo
5 sets 2 reps 225lbs
5 sets 3 reps 275lbs, 295lbs, 315lbs, 335lbs, 365lbs
3 sets 1 rep 385lbs, 405lbs, 425lbs
1 set 0 reps 455lbs

Leg Curls;
4 setsb15 reps

Biceps;
100 reps

Been feeling really worn down past week so wasn't a surprise deads were horrible. Caught it short.

 

[Hyde]

“That’s the way she goes, boys. Sometimes she goes - sometimes she doesn’t!”

-Ricky’s dad, Trailer Park Boys

 

[dapack]

March 26th, 2024 (Tuesday)

Flat Dbl Press;
4 sets 13 reps
4 sets 7 reps

Seated Dbl Press;
5 sets 13 reps

Seated Triceps Extension;
4 sets 13 reps

Push Downs;
100 reps

Might take tomorrow off if my energy still remains low. Had something come up so will be taking next week off so might end up with 2 week de-load.

 

[SkRaw85]

March 26th, 2024 (Tuesday)

Flat Dbl Press;
4 sets 13 reps
4 sets 7 reps

Seated Dbl Press;
5 sets 13 reps

Seated Triceps Extension;
4 sets 13 reps

Push Downs;
100 reps

Might take tomorrow off if my energy still remains low. Had something come up so will be taking next week off so might end up with 2 week de-load.

Sometimes a little extra healing time does wonders for the body.

 

[dapack]

April 9th, 2024 (Tuesday)

Deads;
5 sets 2 reps 225lbs
4 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs
1 set 2 reps 445lbs**weight/ reps PR

Lat Pull Downs;
4 sets 13 reps

Going to consider today a PR since never repped any weight above 440lbs. There may have been times I could have but just never did with actual weight on the bar. So for me it is a PR. Past 3 to 4 months workouts have really not been to consistent so will take anything I can get. Next week will start a new dead block again.

 

[dapack]

April 10th, 2024 (Wednesday)

Squats;
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
6 sets 1 rep 275lbs, 300lbs, 325lbs, 345lbs, 365lbs, 385lbs, 400lbs** +20lbs No wrap PR

OHP's;
1 set 9 reps 75lbs
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 170lbs

Flat Dbl Press;
6 sets 7 reps

So have some things to think about. Back to back days with PRs while not being consistent the last 3 to 4 months. One thought is it was allowed me to recover fully on my deads/ squats. Another thought is if I was consistent then how much higher my lifts would be. I am going to go with the middle in both and going to change up my training moving forward for like 3 to 4 blocks. Use to run a 7 week block at 7, 6, 5, 4, 3, 2, 1 reps but going to change moving forward. Squat will be 5 weeks at 9, 7, 6, 5, 4 reps and deads 7, 6, 5, 4, 3 reps. The 1st week of each will be a de-load and if I decided to ME the top set will only do either squats or deads but not both in the same week. OHP's felt pretty good on the left shoulder and worked up to 95lbs for flat bench.

 

[SkRaw85]

Congrats on the rep PR Pack!

 

[Hyde]

Congratulations on your new raw squat PR!!!

There’s a balance between doing enough work and getting enough recovery to progress. If you suddenly drop a bunch of work out, then start kicking ass because you shed accumulated fatigue, understand that if you don’t restore that total volume the bottom will drop out because that was the base that allowed that. Essentially, you have to look at training and realize if you just essentially peaked yourself by volume reduction.

But if you have not been doing particularly more or less volume than recently for quite some time, session (in)frequency has been fairly stable, and you are truly improving on less…you should keep doing that.

 

[Dustin07]

I have no idea what to think but congrats!!

my buddy with the 500lb squat is the laziest lifter I know. for the longest time he'd just squat once a month. But when he was training with me all last year his bench and deadlift grew because he (begrudgingly) would train with me 4 x's per week. He weighs about 60lbs more than me at only an inch taller though so maintains more mass and spends more time in recovery.

 

[MrKleen73]

Congrats on the PR!

 

[dapack]

Thanks everyone. One plus side I see and one reason to change up is will get more work in on the higher rep weeks than before so should be able to slowly add some size. Right now have nothing to lose and easy to pivot back.

 

[dapack]

April 15th, 2024 (Monday)

Average Weekly Weight: 201.5lbs

Deads;**Conv
5 sets 2 reps 185lbs
3 sets 7 reps 185lbs, 205lb, 225lbs

RDL's, Banded;
4 sets 9 reps

Rack Pulls;**Peg 3
4 sets 5 reps 275lbs

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Biceps;
100 reps

Have about 20ish pounds to lose at this point and goal right now is Sept 1st to be around 180-185lbs. Next couple weeks will slowly adjust diet and be more consistent in training.

 

[Hyde]

Damn and I thought staying at my current bodyweight until Aug 31st to go 242 while adding gear back in was ambitious! 20lbs is not playing around, that’s a full weightclass.

 

[dapack]

Damn and I thought staying at my current bodyweight until Aug 31st to go 242 while adding gear back in was ambitious! 20lbs is not playing around, that’s a full weightclass.

I am sort of short, about 5' 7.5", so being over 200lbs is not good for me. When I was getting for ready for the meet in Nov and hit 185lbs had abs on some days and not on others. Had to guess probably at least 25% bodyfat and at my age not good.

 

[dapack]

April 16th, 2024 (Tuesday)

Flat Dbl Press;
7 sets 7 reps top set 100lbs
4 sets 13 reps

OHP's;
5 sets 5 reps 95lbs

Seated Triceps Extension;
4 sets 13 reps

Quick workout. Left shoulder was a little sore going into the gym today but thinking just slept wrong. Nothing major has happened to go backward in recovery lately so right now not to concerned.

 

[Hyde]

I am sort of short, about 5' 7.5", so being over 200lbs is not good for me. When I was getting for ready for the meet in Nov and hit 185lbs had abs on some days and not on others. Had to guess probably at least 25% bodyfat and at my age not good.

Nobody ever did big things setting small goals! If you are determined, you will make it happen - I have no doubt in you

 

[dapack]

April 17th, 2024 (Wednesday)

Squats;
3 sets 9 reps 135lbs, 170lbs, 200lbs

Leg Press;
4 sets 13 reps

Leg Extensions;
4 sets 13 reps

Biceps;
100 reps

 

[Dustin07]

RDL's, Banded;
4 sets 9 reps

it's crazy to me how much more hammy and glute engagement I get on RDLs when I add the band. it just YANKS on those glutes so much more than the RDL without it.

I am sort of short, about 5' 7.5", so being over 200lbs is not good for me. When I was getting for ready for the meet in Nov and hit 185lbs had abs on some days and not on others. Had to guess probably at least 25% bodyfat and at my age not good.

I get this. even at 5'9" and change, being over 200lbs was the most fun I have ever had in my lifting career but my sleep quality was going to hell, I was getting winded too easy, clothes weren't comfortable.

 

[SkRaw85]

Banded RDLs ftw. Spine has exited chat.

 

[dapack]

April 23rd, 2024 (Tuesday)

Deads;**Conv
4 sets 2 reps 185lbs
4 sets 6 reps 185lbs, 205lbs, 235lbs, 275lbs

RDL's;
4 sets 9 reps

Rack Pulls;
4 sets 5 reps 275lbs, 275lbs, 295lbs, 315lbs

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Biceps;
100 reps

 

[akboom87]

April 23rd, 2024 (Tuesday)

Deads;**Conv
4 sets 2 reps 185lbs
4 sets 6 reps 185lbs, 205lbs, 235lbs, 275lbs

RDL's;
4 sets 9 reps

Rack Pulls;
4 sets 5 reps 275lbs, 275lbs, 295lbs, 315lbs

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Biceps;
100 reps

Nice work!

 

[dapack]

April 24th, 2024 (Wednesday)

Flat Dbl Press;
6 sets 7 reps top set 105lbs
4 sets 13 reps

OHP's;
4 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs

Seated Triceps Extensions;
4 sets 13 reps

Push Downs;
100 reps

Next week will start with light barbell bench again, been 16 weeks besides the one testing week. Going to go light and slow the reps down for the first few weeks to get a feel.