DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
Feeling really good. Not giving 100% seems to have paid off.
Thanks.
I do but all my cuts went away lol
dapack
Well-known member
October 20th, 2024 (Sunday)
Session #1
Squats;**Cerberus Knee Sleeves
6 sets 3 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs, 325lbs
Bench;
6 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs, 240lbs, 250lbs
CGBP;**Forgot Shoulder Saver
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs
Session #2**Don't know why I did back. Suppose to do chest hypertrophy
Seated Rows;
5 sets 9 reps
Lat Pull Downs;
5 sets 11 reps
Stiff Arm Pull Downs;
5 sets 13 reps
Reverse Peck Deck;
4 sets 15 reps
Preacher Curl Machine;
4 sets 15 reps
Guess will add chest hypertrophy tomorrow and not do back with deads since already taken care of that.
Session #1
Squats;**Cerberus Knee Sleeves
6 sets 3 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs, 325lbs
Bench;
6 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs, 240lbs, 250lbs
CGBP;**Forgot Shoulder Saver
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs
Session #2**Don't know why I did back. Suppose to do chest hypertrophy
Seated Rows;
5 sets 9 reps
Lat Pull Downs;
5 sets 11 reps
Stiff Arm Pull Downs;
5 sets 13 reps
Reverse Peck Deck;
4 sets 15 reps
Preacher Curl Machine;
4 sets 15 reps
Guess will add chest hypertrophy tomorrow and not do back with deads since already taken care of that.
dapack
Well-known member
October 21st, 2024 (Monday)
Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 300lbs, 315lbs, 355lbs
Deads;**Off Floor
3 sets 1 rep 385lbs, 420lbs, 455lbs
OHP's;**EMOM
8 sets 2 reps 95lbs, 110lbs, 120lbs, 130lbs, 140lbs, 150lbs, 160lbs, 170lbs
Leg Press;
5 sets 7 reps
Biceps;
100 reps
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Skullies;
4 sets 11 reps
Push Downs;
4 sets 13 reps
Probably had 1 more rep in me at 455lbs and almost thought about it since would be a rep PR but passed since really doesn't mean much this close to a meet. As long as work cooperates decided next 3 to 4 weeks will switch up dead training. Main day decided to do deficits and do a few singles afterwards but not push that to hard. I added heavy leg presses to hopefully add a little quad strength in. On squats day will do the rack pulls and the bonus day where I do acc/ asst of the 3 will do sumo rdl's. If I tried to do all this in one day would be hours in the gym and not enough energy to accomplish it all. Though I haven't added like 50lbs to my deads this year it really has been a huge year for my deads. In the past would have to peak and also have a great day to pull 450+ and now it is becoming the normal. Only had 4 hours of sleep last night and 455 moved way better than 451 at the meet. If you added in the time I repped 435 to 445 in the gym as 450+ days I would have pulled 450+ more times this year than the past 9 years combined.
Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 300lbs, 315lbs, 355lbs
Deads;**Off Floor
3 sets 1 rep 385lbs, 420lbs, 455lbs
OHP's;**EMOM
8 sets 2 reps 95lbs, 110lbs, 120lbs, 130lbs, 140lbs, 150lbs, 160lbs, 170lbs
Leg Press;
5 sets 7 reps
Biceps;
100 reps
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Skullies;
4 sets 11 reps
Push Downs;
4 sets 13 reps
Probably had 1 more rep in me at 455lbs and almost thought about it since would be a rep PR but passed since really doesn't mean much this close to a meet. As long as work cooperates decided next 3 to 4 weeks will switch up dead training. Main day decided to do deficits and do a few singles afterwards but not push that to hard. I added heavy leg presses to hopefully add a little quad strength in. On squats day will do the rack pulls and the bonus day where I do acc/ asst of the 3 will do sumo rdl's. If I tried to do all this in one day would be hours in the gym and not enough energy to accomplish it all. Though I haven't added like 50lbs to my deads this year it really has been a huge year for my deads. In the past would have to peak and also have a great day to pull 450+ and now it is becoming the normal. Only had 4 hours of sleep last night and 455 moved way better than 451 at the meet. If you added in the time I repped 435 to 445 in the gym as 450+ days I would have pulled 450+ more times this year than the past 9 years combined.
dapack
Well-known member
October 23rd, 2024 (Wednesday)
Session #1
Squats;**Cerberus Sleeves/ Squat Shoes
5 sets 5 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs
Bench;
6 sets 3 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs
Rack Pulls;**Peg 3
5 sets 5 reps 315lbs, 315lbs, 350lbs, 375lbs, 400lbs
Session #2
Hack Squats;
4 sets 9 reps
Leg Press;
4 sets 11 reps
Leg Extensions;
4 sets 13 reps
Single Leg Extensions;
3 sets 15 reps
This 3 week blast/ over reach definitely is not do able for much longer of a run. Out of the last 4 days pressed 3, hits quads 3 and hit some type of deads 2 times. This will take me to 4 weeks out after this so hoping to see some good results. Just 1 more lifting day this week if I can get it in but it is lighter acc/ asst of the big 3.
Session #1
Squats;**Cerberus Sleeves/ Squat Shoes
5 sets 5 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs
Bench;
6 sets 3 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs
Rack Pulls;**Peg 3
5 sets 5 reps 315lbs, 315lbs, 350lbs, 375lbs, 400lbs
Session #2
Hack Squats;
4 sets 9 reps
Leg Press;
4 sets 11 reps
Leg Extensions;
4 sets 13 reps
Single Leg Extensions;
3 sets 15 reps
This 3 week blast/ over reach definitely is not do able for much longer of a run. Out of the last 4 days pressed 3, hits quads 3 and hit some type of deads 2 times. This will take me to 4 weeks out after this so hoping to see some good results. Just 1 more lifting day this week if I can get it in but it is lighter acc/ asst of the big 3.
Hyde
Legend
Doing great man; I was reading all this thinking it seems totally unsustainable as well so listen to your body! Adjust as needed; you can’t build meaningful muscle that will be useful in 4 weeks for a meet, so don’t be afraid to cut some of the bodybuilding down or out to keep recovery where it needs to be. Better to overreach with intensity than accessory work.
dapack
Well-known member
October 25th, 2024 (Friday)
Squats;**High Bar/ Cerberus Sleeves
4 sets 3 reps 185lbs, 225lbs, 255lbs, 285lbs
Bench;**Feet Up
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs
RDL's;**Sumo
4 sets 7 reps
Need to make some adjustments for next week because of work. Going to have to lift my heavy days consecutively which in some way it is a good thing. Will have to back off some where to make it work out which will give me a little recovery.
Squats;**High Bar/ Cerberus Sleeves
4 sets 3 reps 185lbs, 225lbs, 255lbs, 285lbs
Bench;**Feet Up
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs
RDL's;**Sumo
4 sets 7 reps
Need to make some adjustments for next week because of work. Going to have to lift my heavy days consecutively which in some way it is a good thing. Will have to back off some where to make it work out which will give me a little recovery.
dapack
Well-known member
October 27th, 2024 (Sunday)
Average Weekly Weight: 187lbs
Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 315lbs, 335lbs, 360lbs
Deads;**Off the Floor
2 sets 1 rep 390lbs, 430lbs
Leg Press;
5 sets 7 reps
Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs
Biceps;
100 reps
Session #2
Lat Pull Downs;
5 sets 13 reps
Seated Rows;
5 sets 13 reps
Reverse Pec Deck;
4 sets 15 reps
Machine Preacher Curls;
4 sets 15 reps
Could tell working my way up in deficits was going to be a great day. Plus side is bench was pretty good. If I can get the time off, cannot put in for it until end of November, looking at a meet Feb 22nd. Would be 11 weeks after this meet so could still push 100% this meet and recover in time. Not 100% sure right now and since cannot put in for it until about 2 to 3 weeks out for this meet will give me time to decide.
Average Weekly Weight: 187lbs
Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 315lbs, 335lbs, 360lbs
Deads;**Off the Floor
2 sets 1 rep 390lbs, 430lbs
Leg Press;
5 sets 7 reps
Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs
Biceps;
100 reps
Session #2
Lat Pull Downs;
5 sets 13 reps
Seated Rows;
5 sets 13 reps
Reverse Pec Deck;
4 sets 15 reps
Machine Preacher Curls;
4 sets 15 reps
Could tell working my way up in deficits was going to be a great day. Plus side is bench was pretty good. If I can get the time off, cannot put in for it until end of November, looking at a meet Feb 22nd. Would be 11 weeks after this meet so could still push 100% this meet and recover in time. Not 100% sure right now and since cannot put in for it until about 2 to 3 weeks out for this meet will give me time to decide.
dapack
Well-known member
October 28th, 2024 (Monday)
Session #1
Bench;**Pause
6 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 195lbs, 200lbs
Bench;
5 sets 5 reps 205lbs, 210lbs, 215lbs, 220lbs, 225lbs
4 sets 1 rep 245lbs, 255lbs, 265lbs, 275lbs
CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Seated Triceps Ext;
4 sets 13 reps
Push Downs;
4 sets 13 reps
Session #1
Bench;**Pause
6 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 195lbs, 200lbs
Bench;
5 sets 5 reps 205lbs, 210lbs, 215lbs, 220lbs, 225lbs
4 sets 1 rep 245lbs, 255lbs, 265lbs, 275lbs
CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Seated Triceps Ext;
4 sets 13 reps
Push Downs;
4 sets 13 reps
dapack
Well-known member
October 29th, 2024 (Tuesday)
Session #1
Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs, 335lbs
Rack Pulls;**Peg 3
4 sets 5 reps 315lbs, 350lbs, 375lbs, 400lbs
Session #2
Leg Press;
4 sets 9 reps
Hack Squats;
4 sets 9 reps
Single Leg Press;
4 sets 13 reps
Leg Extensions;
3 sets 15 reps
Session #1
Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs, 335lbs
Rack Pulls;**Peg 3
4 sets 5 reps 315lbs, 350lbs, 375lbs, 400lbs
Session #2
Leg Press;
4 sets 9 reps
Hack Squats;
4 sets 9 reps
Single Leg Press;
4 sets 13 reps
Leg Extensions;
3 sets 15 reps
Hyde
Legend
Damn my legs got sore reading that, 2 days after deadlifts
dapack
Well-known member
dapack
Well-known member
November 3rd, 2024 (Sunday)
Average Weekly Weight: 185.5lbs
Session #1
Bench;**Comp
4 sets 2 reps 155lbs, 185lbs, 215lbs, 225lbs
Bench;
5 sets 2 reps 240lbs, 255lbs, 270lbs, 280lbs, 290lbs
Session #2
Dbl Press;
5 sets 7 reps top set 110lbs**Pretty happy since don't go heavy with dbls and after the morning session too.
Seated Dbl Press;
4 sets 13 reps
Seated Triceps Ext;
4 sets 15 reps
Push Downs;
4 sets 15 reps
Bodyfat still slowing coming off and noticing on the side hamstring the glutes are showing a little, if the lighting is good lol. Still keeping carbs high and glycogen stores full. Thinking depleted should be around 182ish. Would love to be around 180 to 182 a week out this time instead of waking up at 185lbs cut day.
Average Weekly Weight: 185.5lbs
Session #1
Bench;**Comp
4 sets 2 reps 155lbs, 185lbs, 215lbs, 225lbs
Bench;
5 sets 2 reps 240lbs, 255lbs, 270lbs, 280lbs, 290lbs
Session #2
Dbl Press;
5 sets 7 reps top set 110lbs**Pretty happy since don't go heavy with dbls and after the morning session too.
Seated Dbl Press;
4 sets 13 reps
Seated Triceps Ext;
4 sets 15 reps
Push Downs;
4 sets 15 reps
Bodyfat still slowing coming off and noticing on the side hamstring the glutes are showing a little, if the lighting is good lol. Still keeping carbs high and glycogen stores full. Thinking depleted should be around 182ish. Would love to be around 180 to 182 a week out this time instead of waking up at 185lbs cut day.
dapack
Well-known member
November 4th, 2024 (Monday)
Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 315lbs, 335lbs, 350lbs
Deads;**Off the floor
2 sets 1 rep 375lbs, 400lbs
Leg Press;
5 sets 7 reps
OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs,
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 170lbs
Biceps;
100 reps
Session #2
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 11 reps
Stiff Arm Pull Downs;
4 sets 15 reps
Face Pulls;
4 sets 15 reps
Only 2 more workouts until this little experiment ends of pushing hard for 3 weeks and backing off for a week or two before my final heavy lifts. Most would not be happy seeing their lifts go backwards but figured had nothing to lose and this is exactly were I was hoping to be. Tired, drained and just plan worn down. Almost 90% sure going to do the Feb 22nd meet so if this doesn't go as planned have another shot coming up. Did a cleanse last night, cleaning the bowels out, and was 183lbs this morning.
Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 315lbs, 335lbs, 350lbs
Deads;**Off the floor
2 sets 1 rep 375lbs, 400lbs
Leg Press;
5 sets 7 reps
OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs,
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 170lbs
Biceps;
100 reps
Session #2
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 11 reps
Stiff Arm Pull Downs;
4 sets 15 reps
Face Pulls;
4 sets 15 reps
Only 2 more workouts until this little experiment ends of pushing hard for 3 weeks and backing off for a week or two before my final heavy lifts. Most would not be happy seeing their lifts go backwards but figured had nothing to lose and this is exactly were I was hoping to be. Tired, drained and just plan worn down. Almost 90% sure going to do the Feb 22nd meet so if this doesn't go as planned have another shot coming up. Did a cleanse last night, cleaning the bowels out, and was 183lbs this morning.
dapack
Well-known member
Hyde
Legend
Yeah that’s what I’m familiar with; helluva ride for the couple dollars
dapack
Well-known member
I get that at home kits every birthday since my 50th. At least I have avoided the colonoscopies.All my friends in the 50+ group now getting colonoscopies keep telling me the procedure isn't so bad it's the 24hr clean out process that rocks their world
These sessions are looking intense @dapack
dapack
Well-known member
November 7th, 2024 (Thursday)
Session #1
Bench;**Comp
9 sets 1 rep 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs, 295lbs
Rack Pulls;**Peg 3
2 sets 5 reps 275lbs, 315lbs
2 sets 4 reps 325lbs, 365lbs
2 sets 3 reps 405lbs, 440lbs
2 sets 2 reps 465lbs, 495lbs**Double PR
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Seated Triceps Ext;
4 sets 15 reps
Push Downs;
4 sets 15 reps
Was short on time for session #1 or would have liked to rest like 10 mins and take a shot at 305lbs. Rack pulls were nice just doing them by themselves.
Session #1
Bench;**Comp
9 sets 1 rep 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs, 295lbs
Rack Pulls;**Peg 3
2 sets 5 reps 275lbs, 315lbs
2 sets 4 reps 325lbs, 365lbs
2 sets 3 reps 405lbs, 440lbs
2 sets 2 reps 465lbs, 495lbs**Double PR
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Seated Triceps Ext;
4 sets 15 reps
Push Downs;
4 sets 15 reps
Was short on time for session #1 or would have liked to rest like 10 mins and take a shot at 305lbs. Rack pulls were nice just doing them by themselves.
SkRaw85
Legend
I took your banded biceps method and added in to training a while back, now I will be stealing your colonoscopy avoidance methods
dapack
Well-known member
November 8th, 2024 (Friday)
Squats;**A7s Sleeves
6 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 320lbs, 345lbs
1 set 1 rep 365lbs**Feeler
1 set 3 reps 385lbs**PR, Non wrap triple
Leg Press;
4 sets 13 reps
Hack Squats;
4 sets 9 reps
Leg Ext;
4 sets 15 reps
Leg Curls;
4 sets 15 reps
RDL's;**Sumo
4 sets 7 reps
Had a feeling squats was getting ready to pop. Felt like had 1 more rep or another 10 to 15lbs in me. The 3 weeks of over reaching/ blast is over and time to start backing off. Besides pushing hard every workout the only real change was with deads doing deficits and frequency. Hoping it pays off in 4 weeks and can get the 492lbs I am looking for. Bench/ squats are ahead of last meet at this time so confident about those two. Still don't know how I want to do deficits but feel need to leave them in one more week for heavies.
Squats;**A7s Sleeves
6 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 320lbs, 345lbs
1 set 1 rep 365lbs**Feeler
1 set 3 reps 385lbs**PR, Non wrap triple
Leg Press;
4 sets 13 reps
Hack Squats;
4 sets 9 reps
Leg Ext;
4 sets 15 reps
Leg Curls;
4 sets 15 reps
RDL's;**Sumo
4 sets 7 reps
Had a feeling squats was getting ready to pop. Felt like had 1 more rep or another 10 to 15lbs in me. The 3 weeks of over reaching/ blast is over and time to start backing off. Besides pushing hard every workout the only real change was with deads doing deficits and frequency. Hoping it pays off in 4 weeks and can get the 492lbs I am looking for. Bench/ squats are ahead of last meet at this time so confident about those two. Still don't know how I want to do deficits but feel need to leave them in one more week for heavies.
dapack
Well-known member
November 9th, 2024 (Saturday)
Deads;**Sumo
4 sets 2 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
4 sets 1 rep 375lbs, 400lbs, 425lbs, 450lbs
Had a little time after work today so figured would get my deads off the floor done for the week so Monday can do one last heavy deficit. Worked on my setup in everyway; stance width, toe angle, grip width and shoulder placement. 450lbs was actually easier than 375lbs so really need to make sure I am setting up in the right position moving forward. Really happy with how 450lbs moved after hitting PRs the last two days in rack pulls and squats. Almost thought about taking another set at 460 to 465lbs but now until 11 to 14 days out is about recovery for my last final heavy pull. Feeling really good about this meet coming up, 4 weeks, and hopefully unlike last meet will be a much better day for deads.
Deads;**Sumo
4 sets 2 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
4 sets 1 rep 375lbs, 400lbs, 425lbs, 450lbs
Had a little time after work today so figured would get my deads off the floor done for the week so Monday can do one last heavy deficit. Worked on my setup in everyway; stance width, toe angle, grip width and shoulder placement. 450lbs was actually easier than 375lbs so really need to make sure I am setting up in the right position moving forward. Really happy with how 450lbs moved after hitting PRs the last two days in rack pulls and squats. Almost thought about taking another set at 460 to 465lbs but now until 11 to 14 days out is about recovery for my last final heavy pull. Feeling really good about this meet coming up, 4 weeks, and hopefully unlike last meet will be a much better day for deads.
dapack
Well-known member
November 10th, 2024 (Sunday)
Session #1
Bench;**Pause
6 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs
Bench;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 270lbs
CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs
OHP's;**EMOM
8 sets 2,1,2,1..reps 135, 145, 135lbs, 145..
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Dbl Spoons;
3 sets 13 reps
Push Downs;
4 sets 15 reps
Probably one of my worst bench days in a very long time but seen it coming. Was up for about 22 hours and got about 4.5 hours of sleep. Really need to work on sleep when it is my Friday.
Session #1
Bench;**Pause
6 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs
Bench;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 270lbs
CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs
OHP's;**EMOM
8 sets 2,1,2,1..reps 135, 145, 135lbs, 145..
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Dbl Spoons;
3 sets 13 reps
Push Downs;
4 sets 15 reps
Probably one of my worst bench days in a very long time but seen it coming. Was up for about 22 hours and got about 4.5 hours of sleep. Really need to work on sleep when it is my Friday.
Dustin07
Legend
dapack
Well-known member
Hands down best year across the board. Now just need to seal the deal in 4 weeks.Man 2024 seems to have been an awesome year for you!!!
Hyde
Legend
“Ain’t nothing to it, but to do it!” - Ronnie the King
dapack
Well-known member
November 11th, 2024 (Monday)
Average Weekly Weight: 184.5lbs
Session #1
Deads;**Deficit 25lbs Bumper
4 sets 2 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
2 sets 2 reps 375lbs, 405lbs
1 set 1 reps 435lbs**PR with 25lbs Bumper
Rack Pulls;**At Knees
4 sets 5 reps 275lbs, 315lbs, 365lbs, 400lbs
Biceps;
100 reps
Session #2
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 11 reps
Stiff Arm Pull Downs;
4 sets 15 reps
Face Pulls;
4 sets 15 reps
Dbl Preacher Curls;
4 sets 15 reps
Feels like my lifts are sitting better at 4 weeks out compared to last meet. Just need to make sure I don't screw it up by pushing to hard so close to the meet.
Average Weekly Weight: 184.5lbs
Session #1
Deads;**Deficit 25lbs Bumper
4 sets 2 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
2 sets 2 reps 375lbs, 405lbs
1 set 1 reps 435lbs**PR with 25lbs Bumper
Rack Pulls;**At Knees
4 sets 5 reps 275lbs, 315lbs, 365lbs, 400lbs
Biceps;
100 reps
Session #2
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 11 reps
Stiff Arm Pull Downs;
4 sets 15 reps
Face Pulls;
4 sets 15 reps
Dbl Preacher Curls;
4 sets 15 reps
Feels like my lifts are sitting better at 4 weeks out compared to last meet. Just need to make sure I don't screw it up by pushing to hard so close to the meet.
dapack
Well-known member
Was a little shocked myself. Did a PR rack pull on Thursday, PR squat on Friday and like you said, 450 off the floor on Saturday. As long as I don't mess it up really feel a lot more confident getting 490ish this meet than last.
SkRaw85
Legend
Sounds like everything is synced up and kicking azz! Gonna be a good meet for you!
dapack
Well-known member
November 12th, 2024 (Tuesday)
Session #1
Squats;**A7s Sleeves
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 330lbs
2 sets 1 rep 350lbs, 370lbs
Bench;**Pause
4 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs
Bench;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 275lbs
Session #2
Leg Press;
4 sets 13 reps
Hack Squats;
4 sets 11 reps
Leg Ext;
4 sets 13 reps
Leg Curls;
4 sets 13 reps
Definitely feeling the effects of multiple PRs since Friday and doing some sort of deads 3 of the days. Been forever since I have over trained bench but seems I have hit that spot just like squats. My body forced me since Sunday to back off. Next week have no numbers I what to hit so will stop once the reps start to slow down and feeling heavy so I can set myself up to take the last heavies before the meet fresh. Was 183lbs this morning and feel I have about another 5ish pounds to lose if I want to make a run at 165lb weight class if I do the Feb meet. Update pic. Loose skin in lower abs is making a mad face. LOL
Session #1
Squats;**A7s Sleeves
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 330lbs
2 sets 1 rep 350lbs, 370lbs
Bench;**Pause
4 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs
Bench;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 275lbs
Session #2
Leg Press;
4 sets 13 reps
Hack Squats;
4 sets 11 reps
Leg Ext;
4 sets 13 reps
Leg Curls;
4 sets 13 reps
Definitely feeling the effects of multiple PRs since Friday and doing some sort of deads 3 of the days. Been forever since I have over trained bench but seems I have hit that spot just like squats. My body forced me since Sunday to back off. Next week have no numbers I what to hit so will stop once the reps start to slow down and feeling heavy so I can set myself up to take the last heavies before the meet fresh. Was 183lbs this morning and feel I have about another 5ish pounds to lose if I want to make a run at 165lb weight class if I do the Feb meet. Update pic. Loose skin in lower abs is making a mad face. LOL
dapack
Well-known member
Thanks. Appreciate it.
dapack
Well-known member
Yes. 3 national records but more importantly an elite total. I know lifts will.go down but feel at this time worth the chance
Hyde
Legend
Yes, if you can possibly total Elite then you should truly do it. That is the crown jewel for a powerlifter, on average a top 1% in the nation total for that class.
dapack
Well-known member
This is my last year in this age group before I go to 55 to 59. The totals drop 138lbs so next age group will happen a lot for elite. I don't want to be given elite total and want to work for it. Dropping to 165lbs and getting an elite total is something I have to work for to accomplish and is going to be hard to get with everything it will take to make it happen.
dapack
Well-known member
Thanks a lot. It is nice to have that experience to draw on when it comes time to get serious.
dapack
Well-known member
November 17th, 2024 (Sunday)
Deads;**Sumo
4 sets 2 reps 225lbs (DE)
7 sets 1 rep 275lbs, 300lbs, 325lbs, 345lbs, 375lbs, 405lbs, 425lbs
Leg Press;
3 sets 7 reps
Lat Pull Downs;
3 stet 13 reps
Seated Rows;
3 sets 13 reps
Stiff Arm Pull Downs;
3 sets 13 reps
Face Pulls;
3 sets 15 reps
Biceps;
100 reps
Plan is to take my last pull from Fri to Mon this week coming up. Going to pack my gym bag and if I am feeling it on Fri/ Sat would prefer it then. If warming up one of those days and just doesn't seem good will stretch it so Sun/ Mon. Hoping for 460 to 475lbs so get a confidence boost heading into the meet.
Deads;**Sumo
4 sets 2 reps 225lbs (DE)
7 sets 1 rep 275lbs, 300lbs, 325lbs, 345lbs, 375lbs, 405lbs, 425lbs
Leg Press;
3 sets 7 reps
Lat Pull Downs;
3 stet 13 reps
Seated Rows;
3 sets 13 reps
Stiff Arm Pull Downs;
3 sets 13 reps
Face Pulls;
3 sets 15 reps
Biceps;
100 reps
Plan is to take my last pull from Fri to Mon this week coming up. Going to pack my gym bag and if I am feeling it on Fri/ Sat would prefer it then. If warming up one of those days and just doesn't seem good will stretch it so Sun/ Mon. Hoping for 460 to 475lbs so get a confidence boost heading into the meet.
dapack
Well-known member
November 18th, 2024 (Monday)
Bench;**Comp
6 sets 1 rep 185lbs, 200lbs, 215lbs, 225lbs, 240lbs, 250lbs
Bench;
7 sets 1 rep 250lbs, 260lbs, 270lbs, 280lbs, 290lbs, 300lbs, 315lbs
CGBP;
4 sets 5 reps 155lbs, 175lbs, 190lbs, 205lbs
OHP's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 115lbs
Really didn't know what to expect heading to the gym today. The other day got 4hrs of sleep and last night 5hrs so figured maybe 285 to 290. Had 320 in me today if I pushed it to ME but happy considering everything. Hoping last heavy bench will be 305 comp and probably do that 7 to 9 days out. Really want 308 this meet and the numbers are there for it to be attainable.
Bench;**Comp
6 sets 1 rep 185lbs, 200lbs, 215lbs, 225lbs, 240lbs, 250lbs
Bench;
7 sets 1 rep 250lbs, 260lbs, 270lbs, 280lbs, 290lbs, 300lbs, 315lbs
CGBP;
4 sets 5 reps 155lbs, 175lbs, 190lbs, 205lbs
OHP's;
4 sets 7 reps 95lbs, 105lbs, 115lbs, 115lbs
Really didn't know what to expect heading to the gym today. The other day got 4hrs of sleep and last night 5hrs so figured maybe 285 to 290. Had 320 in me today if I pushed it to ME but happy considering everything. Hoping last heavy bench will be 305 comp and probably do that 7 to 9 days out. Really want 308 this meet and the numbers are there for it to be attainable.