DaPack..Fighting Age One Day at a Time

September 27th, 2024 (Friday)

Squats;
Cerberus Sleeves
1 set 3 reps 225lbs, 1 set 2 reps 275lbs, 1 set 1 rep 300lbs

A7s Sleeves
3 sets 1 rep 315lbs, 340lbs, 365lbs

Bench;**Pause
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs

On of those days after the first couple warm ups should have packed my bag and left. Can't remember the last time had a squat session as horrible as this. Bench to was off since had 260lbs in my mind for last set. Last heavy squat is Monday so hoping to rebound and gain back some confidence heading into the meet.
 
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dapack said:
Lol. Yeah had a feeling that was part of it. Plus on a 20 hr fast at the time. Just was not a true ME on the deads and figured would be fine. Guess not
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20 hour fast?? Come on now, were you expecting to lift it with hopes & dreams?!

Even if you are dieting, you have to find a way to prioritize the fueling of training if that’s important to you. You can suffer the rest of the time in a deficit, but training should be sacred. There’s no reason why you can’t bring some salt or soy sauce packets with you to work, and then down a bagel or some instant oatmeal packs with a banana & peanut butter or nuts or something to whip up cold to smash before you drive to the gym. I mean you could blend a shake of oats, banana, pb and whey and leave it unrefrigerated over that shift even.

I’m not telling you to go load up on fast food, but there are simple solutions to get reasonably hydrated and fueled prior to training on the go.
 
Hyde said:
20 hour fast?? Come on now, were you expecting to lift it with hopes & dreams?!

Even if you are dieting, you have to find a way to prioritize the fueling of training if that’s important to you. You can suffer the rest of the time in a deficit, but training should be sacred. There’s no reason why you can’t bring some salt or soy sauce packets with you to work, and then down a bagel or some instant oatmeal packs with a banana & peanut butter or nuts or something to whip up cold to smash before you drive to the gym. I mean you could blend a shake of oats, banana, pb and whey and leave it unrefrigerated over that shift even.

I’m not telling you to go load up on fast food, but there are simple solutions to get reasonably hydrated and fueled prior to training on the go.
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Usually pretty good bringing some carbs to work along with my pre workout. Just forgot that day. Normally when working out after work I try to get at least 100 grams throughout the day and like 30 to 40 about 1 hour out. Just one of those days left in a hurry.
 
September 29th, 2024 (Sunday)

Average Weekly Weight: 185lbs (-1.5lbs)**Too much

Bench;**Comp
6 sets 1 rep 185lbs, 205lbs, 245lbs, 265lbs, 280lbs, 290lbs

Got only 4 hours of sleep last night and unlike Friday decided to shut it down for the day. Think was less than 20 mins was in the gym and took 60 mins round trip for the drive. Tomorrow will be my last heavy squat day no matter what, so going to try and get close to 8 hours of solid sleep. The workout will be early afternoon so will be taking in carbs leading up to the workout. Would love to hit 405 tomorrow but will settle for a clean/ smooth 375 to 385. Going to try bench again too since don't think today caused to much fatigue.
 
dapack said:
Usually pretty good bringing some carbs to work along with my pre workout. Just forgot that day. Normally when working out after work I try to get at least 100 grams throughout the day and like 30 to 40 about 1 hour out. Just one of those days left in a hurry.
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I have heard of guys keeping a box of granola bars or tub of carb powder in the trunk of their car. I always keep a couple Rice Krispies bars in my trunk. They get melted and hard but they work just as well in a pinch!
 
September 30th, 2024 (Monday)

Squats;
Cerberus Sleeves
1 set 5 reps 185lbs
1 set 4 reps 225lbs
1 set 3 reps 250lbs
1 set 2 reps 275lbs
1 set 1 rep 300lbs

A7s Sleeves
4 sets 1 rep 315lbs, 350lbs, 375lbs, 405lbs

Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 15 reps

OHP's;
3 sets 7 reps

Excited to bunch back on squats and finish on a high note for my last heavy session. Actually was feeling bench from yesterday so happy hitting back to back 290. Got a little excited hitting 3 plates on bench but going back to the original plan and chipping the state record on the 3rd attempt, 304. If the 3rd attempt is easy/ smooth will take a 4th attempt but only at 308. There is no sense to push it hard with another meet 8 weeks after and hurting myself. Planned out my attempts and if things go right will sweep my 181 PRs and also should get a DOTs PR. My attempts:
Squats:
165 (363)/ 177.5 (390.5)/ 180 (418)
Bench;
125 (275)/ 132.5 (291.5)/ 138 (304.2)**State record 303.1
Deads;
190 (418)/ 205 (451)/ 223 (491.6)**State record 490.5

There most be collar weight added in because the state records don't add up to and even number. 137.5 for bench calculates to 302.5 and for deads 222.5 is 489.5. Will take around my last warm ups or close to openers for last singles but things all work is done now for this meet.
 
dapack said:
September 30th, 2024 (Monday)

Squats;
Cerberus Sleeves
1 set 5 reps 185lbs
1 set 4 reps 225lbs
1 set 3 reps 250lbs
1 set 2 reps 275lbs
1 set 1 rep 300lbs

A7s Sleeves
4 sets 1 rep 315lbs, 350lbs, 375lbs, 405lbs

Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 15 reps

OHP's;
3 sets 7 reps

Excited to bunch back on squats and finish on a high note for my last heavy session. Actually was feeling bench from yesterday so happy hitting back to back 290. Got a little excited hitting 3 plates on bench but going back to the original plan and chipping the state record on the 3rd attempt, 304. If the 3rd attempt is easy/ smooth will take a 4th attempt but only at 308. There is no sense to push it hard with another meet 8 weeks after and hurting myself. Planned out my attempts and if things go right will sweep my 181 PRs and also should get a DOTs PR. My attempts:
Squats:
165 (363)/ 177.5 (390.5)/ 180 (418)
Bench;
125 (275)/ 132.5 (291.5)/ 138 (304.2)**State record 303.1
Deads;
190 (418)/ 205 (451)/ 223 (491.6)**State record 490.5

There most be collar weight added in because the state records don't add up to and even number. 137.5 for bench calculates to 302.5 and for deads 222.5 is 489.5. Will take around my last warm ups or close to openers for last singles but things all work is done now for this meet.
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That’s a great way to wrap up heavy sessions before your meet. Squat numbers look great! Then hitting some good bench.

Granted I have never done a meet or move the weight you guys do, but your layout for meet day looks like perfect jumps and staying reserved as you have another meet to follow. I think you have a good plan.
 
Lining up nicely. Attempts look good, I know you mean 190 not 180 for last squat.

I keep apple sauce packets and granola bars in my bag just in case I need quick carbs or if plans change.
 
Resolve10 said:
Lining up nicely. Attempts look good, I know you mean 190 not 180 for last squat.

I keep apple sauce packets and granola bars in my bag just in case I need quick carbs or if plans change.
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Yeah those baby food / fruit squeeze pouches are excellent, especially if it’s hot and you lack appetite.
 
October 3rd, 2024 (Thursday)

Bench;**Comp
8 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 270lbs, 280lbs, 290lbs

Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Extensions;
4 sets 13 reps

Push Downs;
3 sets 15 reps

Was getting close to being mandated for overtime and trying to avoid getting stuck next week, so I volunteered for a double on Tuesday. Ended up getting 3.5 hours of sleep and yesterday got 5 hours of sleep, so right now extremely tired. Wanted to get in and get someone work in anyways and actually happy with the top set of bench considering everything. Saturday will take my last heavy bench since usually 7 to 9 days out I do it. Will also hit singles on deads/ squats about close to my openers. Plan is Monday just get in and get some nice movement in being extremely light. Hopefully working the double this week can avoid getting stuck next week having to do one. Usually takes a solid 3 days, sometimes 4, to recoup from working a double were it wont effect my lifts.
 
Good luck man, everything is looking good, hope you can get as much rest as you need!
 
October 5th, 2024 (Saturday)

Average Weekly Weight: 183.5lbs

Squats;**A7s Sleeves
5 sets 1 rep 275lbs, 300lbs, 315lbs, 340lbs, 365lbs

Bench;**Comp
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lb, 265lbs, 275lbs

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

Really need to start getting some good sleep in, got about 5 hours last night. Was 183lbs yesterday, Friday, so making weight should not be an issue. With the weight lose the last few weeks 165lbs is still in play for December. Have about 5ish more pounds to get to the bodyfat I was aiming for when I started this cut 23 weeks ago at 201lbs. Things will have to be pretty much spot on to make 165lbs but it is still a possibility. Will make a decision around 4 weeks out, goal is 178lbs by then.
 
Dustin07 said:
what weight were you when you competed in bodybuilding?
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Middle weight, 176 1/4lbs. Excited to loss this last bit of fat so I can compare to my 2nd to last show, biggest I was. Truly believe lower body is bigger now and also back. Top half is not close but will be interesting to compare.
 
October 7th, 2024 (Monday)

Squats;**A7s Sleeves
1 set 5 reps 225lbs
1 set 3 reps 250lbs
1 set 1 rep 275lbs
2 sets 1 rep 315lbs, 335lbs

Bench;**Comp
4 sets 1 rep 185lbs, 205lbs, 225lbs, 250lbs

Deads;**Sumo
3 sets 2 rep 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs

Was going to do a PM weigh in after work on Friday but decided will just call in and hit the AM. Google says 1 hour 45 mins but with the interstate and traffic I can see it be over 2 hours getting there at rush hour which means probably 8ish time I get home.
 
October 9th, 2024 (Wednesday)

Hack Squats;**Squat area taken, extremely light
4 sets 7 reps

Deads;**Sumo
4 sets 2 reps 225lbs

Bench;
4 sets 3 reps 135lbs

Woke up today at 183lbs and hoping tomorrow for 181-182lbs. Still will have to drop some extra water weight but 1 to 2 baths should do the trick. Sleep has been good past few night so hopefully that will continue on.
 
dapack said:
October 9th, 2024 (Wednesday)

Hack Squats;**Squat area taken, extremely light
4 sets 7 reps

Deads;**Sumo
4 sets 2 reps 225lbs

Bench;
4 sets 3 reps 135lbs

Woke up today at 183lbs and hoping tomorrow for 181-182lbs. Still will have to drop some extra water weight but 1 to 2 baths should do the trick. Sleep has been good past few night so hopefully that will continue on.
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Weigh in this Friday? Match on Saturday?
 
akboom87 said:
Weigh in this Friday? Match on Saturday?
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Yes, 9 AM. Been screwing up on my weight recently by about 1.5lbs. The PJs I use to wear were heavier than my current ones so in the past I would subtract 4lbs in the morning on the scale to account for PJs and a bathroom break. So all my weight for the last like 3 months been under 1.5lbs. Woke up today at an actual 84.6lbs and got home weighing 85.8lbs. Will update everything when I get back home from the weigh in/ check in.
 
How did the weigh ins go?
 
October 11th, 2024 (Friday)

So got home at 85.8lbs and ended up leaving the house at 79lbs. Got a little pissed at the weigh in and because I was tired and thirsty/ hungry let the guy confuse me. The scale said 81.4 (KGs) and he made a comment I barely bad it by a 10th of a pound. Told him his scale is off because I left at 179lbs and impossible to gain weight. His comment was the body does strange things. Was really pissed about it and a thought accorded to protest the weight. He said I made so left and vented to my wife. As I was driving home realized he was the one confused since the weight class is 82.5 KG and in pound it is 181.5lbs. Don't know what he wrote down but 81.4 KGs is 179.08lbs. The whole check in and stuff was a complete mess. Started 15 mins late and with only 11 in front of me took 1 hours and 15 mins. Plus, zero help to check rack heights and some new lifters were totally confused. Hopefully they get their stuff together or tomorrow is going to be a complete mess. Water cut was super easy and did 3 baths and 60 mins of cardio. I had a couple snacks throughout and even about 24 oz of ice coffee and sipped on small amounts of water during the night. Guess will see how tomorrow goes. Have to remember to hold back on deads/ squats or will never recover in time.

​
 
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Looking jacked! Glad weighins are over, keep eating as many carbs as you can until you go to bed and try to finish your food intake with something heavy/calorically dense.

Don’t worry about how it runs tomorrow; YOU know how a meet runs and you will be just fine. Give yourself plenty of time to warm up if you can, but remember all that matters is that you do what you need to be ready to go out for your openers. This is simpler than training!

Stay hydrated, keep some snacks coming in over the day, and have fun brother ✊ Rooting for a great day for you!
 
October 12th, 2024

Meet Recap
Squats felt heavy during warm ups so instead of 165kgs to open changed to 160kgs (352lbs). For some reason, bar moving a little forward, lost my balance coming up and when I stood took a small step forward. Got reds for racking to soon. Went up to 170kgs (374lbs) and still felt heavy but moved good. 3rd attempt was actually the best 182.5kgs (401.5lbs) and felt like had about another 20ish left in the tank. A little lighter than I wanted but at least did not push 100%.

Bench went as planned out. 1st 125kgs, 2nd 132.5kgs and finished at 138kgs (303.6lbs)**State Record. Bench was a little harder than expected but at least got my goal for the meet.

Deads*It was a dead day for deads*. Warm ups went horrible and everything felt heavy. Stuck with 190kgs (418lbs) for opener and was way harder than it should have been. 2nd was 205kgs (451lbs) and knew after that I was done for the day. Took a 3rd anyways just because, 223kgs (491.6lbs) but gave the bar a yank and called it a day. Really disappointed in deads since in training hit 450x4 and still had at least 1 more left in me.

At least I did not push 100% on deads/ squats so should recover in time for the next meet. With my weight being off because of the way I was weighing myself 165lbs def in not happening in 8 weeks. Planned on doing wraps but will switch and stick with raw at 181lbs and try again for 223kgs next meet. Really don't think I need to change to much up because leading up to the meet the numbers were there for 223kgs for deads. Just was one of those days.
 
dapack said:
October 12th, 2024

Meet Recap
Squats felt heavy during warm ups so instead of 165kgs to open changed to 160kgs (352lbs). For some reason, bar moving a little forward, lost my balance coming up and when I stood took a small step forward. Got reds for racking to soon. Went up to 170kgs (374lbs) and still felt heavy but moved good. 3rd attempt was actually the best 182.5kgs (401.5lbs) and felt like had about another 20ish left in the tank. A little lighter than I wanted but at least did not push 100%.

Bench went as planned out. 1st 125kgs, 2nd 132.5kgs and finished at 138kgs (303.6lbs)**State Record. Bench was a little harder than expected but at least got my goal for the meet.

Deads*It was a dead day for deads*. Warm ups went horrible and everything felt heavy. Stuck with 190kgs (418lbs) for opener and was way harder than it should have been. 2nd was 205kgs (451lbs) and knew after that I was done for the day. Took a 3rd anyways just because, 223kgs (491.6lbs) but gave the bar a yank and called it a day. Really disappointed in deads since in training hit 450x4 and still had at least 1 more left in me.

At least I did not push 100% on deads/ squats so should recover in time for the next meet. With my weight being off because of the way I was weighing myself 165lbs def in not happening in 8 weeks. Planned on doing wraps but will switch and stick with raw at 181lbs and try again for 223kgs next meet. Really don't think I need to change to much up because leading up to the meet the numbers were there for 223kgs for deads. Just was one of those days.
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Congrats on the state record! Sounds like overall it went pretty well.
 
Blasted that 303; nice job chipping the record! That’s a great little victory, so be pleased with yourself. And you held back in the big lifts, which was another important goal for your bigger training cycle - today was about getting on the platform, getting tuned up, testing & working hard. And you have conviction on 181 in sleeves now coming up, which is great.
 
Congrats man, sounds like a great meet! Way to crush that BP Record! Awesome you didn't bury yourself on squats or dead lifts since you have another meet coming up. Well done Sir!

Also looking awesome!
 
dapack said:
Figured since not retaining water would post a couple pics. Still some more fat to drop.
View attachment 246434View attachment 246435
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looking chisseled!!
dapack said:
Bench 3rd Attempt

DL 2nd Attempt
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Dude congrats on the record!!
It's really interesting to read your summary on pull #2 being the limit for you that day, then seeing the video cause I swear once that thing broke the ground it moved as fast as my warm-up reps. Looked fast to me! Same with the bench. If I was moving either of those reps that fast my lifting buddy would be like "add 100lbs" 😅 😅 just cause he knows I seem to fire slowly.
 
Dustin07 said:
looking chisseled!!


Dude congrats on the record!!
It's really interesting to read your summary on pull #2 being the limit for you that day, then seeing the video cause I swear once that thing broke the ground it moved as fast as my warm-up reps. Looked fast to me! Same with the bench. If I was moving either of those reps that fast my lifting buddy would be like "add 100lbs" 😅 😅 just cause he knows I seem to fire slowly.
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That is why I was a little surprised how hard it felt. I moved really smooth but think it was more a mental thing for the day.
 
Hyde said:
Blasted that 303; nice job chipping the record! That’s a great little victory, so be pleased with yourself. And you held back in the big lifts, which was another important goal for your bigger training cycle - today was about getting on the platform, getting tuned up, testing & working hard. And you have conviction on 181 in sleeves now coming up, which is great.
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Did feel nice finally getting back to a meet. Relaxed on diet for a few days and today will be on track again.
 
MrKleen73 said:
Congrats man, sounds like a great meet! Way to crush that BP Record! Awesome you didn't bury yourself on squats or dead lifts since you have another meet coming up. Well done Sir!

Also looking awesome!
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Resolve10 said:
Shows how poorly I paid attention, was surprised by the sumo. 👍
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Thanks. Hopefully can turn deads around in 8 weeks or at least preform to what training says is possible.
 
October 14th, 2024 (Monday)

Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Single Leg Press;
4 sets 13 reps

Leg Extensions;
3 sets 15 reps

Actually feeling really good to considering the meet was 2 days ago. Went a little on the lighter side today and slowed things down to get a solid workout in.
 
October 16th, 2024 (Wednesday)

Weight: 190lbs

Dbl Bench;
4 sets 13 reps

Seated Dbl Press;
4 sets 15 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 15 reps

Scale weight seems high but the more I look back at miss calculating my weight it seems about right. I was running lower on carbs than I originally thought and that came to realization at 1.5 days out for the meet when I cut carbs and only lost 1.5lbs. I was 186.5lbs at the time and feel if my glycogen stores were full would have been closer to 4lbs total lose do to cutting carbs. Spent Fri-Sun eating somethings I haven't for 6 months but Monday came around and everything is back on track again.
 
October 17th, 2024 (Thursday)

Session #1
Deads;**Deficit 25lb Bumper
5 sets 3 reps 225lbs, 275lbs, 300lbs, 325lbs, 350lbs

Deads;**Off Floor
3 sets 1 rep 375lbs, 400lbs, 425lbs

Bench;
6 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Session #2
Seated Rows;
5 sets 9 reps

Lat Pull Downs;
5 sets 11 reps

Straight Arm Pull Downs;
4 sets 13 reps

Face Pulls;
3 sets 15 reps
 
dapack said:
October 17th, 2024 (Thursday)

Session #1
Deads;**Deficit 25lb Bumper
5 sets 3 reps 225lbs, 275lbs, 300lbs, 325lbs, 350lbs

Deads;**Off Floor
3 sets 1 rep 375lbs, 400lbs, 425lbs

Bench;
6 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Session #2
Seated Rows;
5 sets 9 reps

Lat Pull Downs;
5 sets 11 reps

Straight Arm Pull Downs;
4 sets 13 reps

Face Pulls;
3 sets 15 reps
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That looks like a great session, how ya feeling?
 
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