DaPack..Fighting Age One Day at a Time

Some great lifting going on in here and looking very impressive too! You are going to look insane getting down to 165, I would love to see a pic of how lean and flat you are at 165 if you are already this lean. Then a week after the meet you will be full and shredded, talk about a stellar year for you!
 
MrKleen73 said:
Some great lifting going on in here and looking very impressive too! You are going to look insane getting down to 165, I would love to see a pic of how lean and flat you are at 165 if you are already this lean. Then a week after the meet you will be full and shredded, talk about a stellar year for you!
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Going to be tough getting there but definitely will be lean. Last time I went down to that, 2017, was probably 6 weekish out from being stage ready. Think the same might be true this time. Not going to be fun.
 
November 21st, 2024 (Thursday)

Session #1
Squats;**SBD Sleeves
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 2 reps 295lbs, 315lbs
2 sets 1 rep 335lbs, 350lbs

Bench;
7 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
3 sets 13 reps

Didn't push squats to hard but was an off/ bad day. Definitely realized that during the leg presses on the 2nd session. Like last meet squats are just around for the ride but would be nice to beat last meet. Plan is next Wed/ Thurs for last heavy squats. Going to attempt last heavy deads Sat but if not feeling it working up will stop and try again on Mon. Mentally really need 470+ for last heavy to feel like I have a shot at 495.
 
dapack said:
November 21st, 2024 (Thursday)

Session #1
Squats;**SBD Sleeves
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 2 reps 295lbs, 315lbs
2 sets 1 rep 335lbs, 350lbs

Bench;
7 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
3 sets 13 reps

Didn't push squats to hard but was an off/ bad day. Definitely realized that during the leg presses on the 2nd session. Like last meet squats are just around for the ride but would be nice to beat last meet. Plan is next Wed/ Thurs for last heavy squats. Going to attempt last heavy deads Sat but if not feeling it working up will stop and try again on Mon. Mentally really need 470+ for last heavy to feel like I have a shot at 495.
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475 is what you need to pull 495, assuming you can get 4% from your peak. 470 is over 5%, so anything less is really not indicating a 495 effort being likely (barring extenuating circumstances). I’d say you’re spot on.
 
dapack said:
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.
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15 sets of bench and 4.5 hours of sleep is diabolical 😂 good work
 
November 23rd, 2024 (Saturday)

Deads;**Sumo
3 sets 2 reps 225lbs (DE)
7 sets 1 rep 275lbs, 315lbs, 350lbs, 390lbs, 420lbs, 455lbs, 480lbs**PR, 500lbs**PR

Really was surprised how things ended up. Everything felt heavy and was moving slow so really doubting early on. My wife called while I was resting for the 420 and asked how things were and told her most likely will be shutting it down after the next. 420 was slow but also smooth with no issues and the same with 455 but was harder than some of the 450s I have been hitting lately. Decided to jump to 480 for a PR and was hard but was never in doubt. Went back and forth if I was going to attempt 500 since I felt might have expended all my energy for the day. Never been this close in the past and might as well give it a shot. Rested for almost 15mins and once I broke the floor there was no way I was not going to complete it. Definitely was a fight but honestly not a 100% do or die fight. Goal does not change for the meet and 495 is the plan. Right now thinking 429, 462 and 495. Obviously things can change depending on the day but with last meet being bad hoping this will be a great meet. If by some chance 495 is smooth and feel had more in me will do a 4th since will be a record.
 
THAT’S WHAT I’M TALKING ABOUT! LIGHT WEIGHT BABYYYYY!!! 👊

Breaking 500 as a masters going 165, that’s a true accomplishment. You’ve been putting in a lot of good work for a long time and you’re finally truly seeing the fruits of your labor.

Like the Chinese bamboo tree…you’ve got to water it consistently for 5 YEARS, until suddenly it finally breaks through the ground in the 5th year - growing 90 feet tall in just 6 weeks!

People only see the 6 weeks where everything starts to happen for you, but truly it took 5 years to realize that incredible growth. 🎋
 
Hyde said:
THAT’S WHAT I’M TALKING ABOUT! LIGHT WEIGHT BABYYYYY!!! 👊

Breaking 500 as a masters going 165, that’s a true accomplishment. You’ve been putting in a lot of good work for a long time and you’re finally truly seeing the fruits of your labor.

Like the Chinese bamboo tree…you’ve got to water it consistently for 5 YEARS, until suddenly it finally breaks through the ground in the 5th year - growing 90 feet tall in just 6 weeks!

People only see the 6 weeks where everything starts to happen for you, but truly it took 5 years to realize that incredible growth. 🎋
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Thanks. I honestly had doubts if it would every happen. At least if it never happens again did it once.
 
November 24th, 2024 (Sunday)

Average Weekly Weight: 184.5lbs

Leg Press;
5 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Weight was really weird last week. For some strange reason was 183lbs last Sunday and the next 4 days gained +1lb a day until I was 187lbs. Back to 184lbs to start the week but was really weird since I eat the same things every day. Really cannot afford to many weeks like that if I am going to drop to 165lb class.
 
Congrats on the PR!!! 500 Club WOOHOO!!!!
 
November 25th, 2024 (Monday)

Session #1
Bench;**Pause
4 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs

Bench;
4 sets 2 reps 215lbs, 225lbs, 235lbs, 245lbs

Bench;**Comp
4 sets 1 rep 255lbs, 265lbs, 275lbs, 285lbs

CGBP;
4 sets 5 reps 155lbs, 185lbs, 195lbs, 205lbs

OHP's;
4 sets 7 reps 95lbs

Session #2
Machine Bench;
4 sets 13 reps

Machine Shoulders;
4 sets 11 reps

Push Downs;
5 sets 15 reps

So plan is depending on sleep Wed or Thurs for squats and Fri/ Sat for bench. Really don't know what to expect for squats but hoping for 405-415 and bench would like to get 305 comp.
 
November 27th, 2024 (Wednesday)

Squats;**A7s Sleeves
6 sets 1 rep 285lbs, 315lbs, 345lbs, 370lbs, 390lbs, 410lbs

Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs

Leg Press;
3 sets 13 reps

Hack Squats;
3 sets 9 reps

Leg Ext;
3 sets 11 reps

Warming up things just felt heavy and was moving slow, was thinking would be lucky to see 365lbs. Once I got to 300 the weights felt like a ton of my shoulders and almost called in quits at 370. Was thinking this would be the only actual day left before the meet to push squats to just kept going. Extremely happy that on a not so good day hitting 410 and feel if I have a great meet have a chance at a PR or close to it. Goal for this meet was to tie my PR which is 429.5 in wraps. Still going to go on the safe side for squats and thinking 368.5 would be a good opener. Will give me enough room that on a bad day will take what is there but on a great day still can make a run at a PR without huge jumps. Right now looking like Fri/ Sat will be last heavy bench day.
 
November 30th, 2024 (Saturday)

Bench;**Comp
8 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 265lbs, 280lbs, 295lbs, 310lbs

Nice way to close out the last heavy lift before the meet. Extremely happy with all my last lifts and now just need to have a great meet day and close it out. So got thinking that last meet they had me +2lbs heavier than what my scale said. I ordered a scale from Amazon and weighed myself on both this morning and the new scale I was +1.8 heavier. Swung by Walmart after work to get another scale and that had me +1.6lbs heavier than my original scale. Almost thought about getting another scale but the reviews said the one I got from Amazon was pretty accurate. Obviously this throws a huge problem even though it is only +2lbs. I go from having to lose 5lbs in 9 weeks to 7lbs in 9 weeks and there is going to be at least one week that things don't go as planned. Also, I go from messing with my carbs and just watching my fluid intake for this meet to having to do a small water cut. I asked my wife if it was ok to have another back up plan for the Feb meet and she said she would be ok. Trying to lose weight/ fat and prepping for a meet and pushing hard I get a little bitchy at times and would understand if she said no. So the next would be 8 weeks after the Feb meet, April 19th. That would be my last meet at this age group so hoping can accomplish all my goals.
 
December 1st, 2024 (Sunday)

Squats;**Cerberus Sleeves
4 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
1 set 1 rep 315lbs

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

Weight: 181.6lbs or 183.4lbs

So I have weighed on 4 scales and at least as a pair they match within a few ounces. I orders a 5th scale and it was pretty expensive compared to the others, $100. This last scale will be the tie breaker and which ever pair it matches will go with that. I know it seems being a little over the top but in order to make 165lbs it is going to be a hard water cut, 10 to 12lbs potentially. At that amount of a cut being off 1.8lbs is going to be huge since there will be very little water left and going beyond what is needed could results in a lot of stuff going wrong. Plus side is even at 183.4lbs I am sitting really good for this meet. I am going to experiment with a water cut the morning of just to test things out for the next meet and to see mentally what it will be like to wake up and immediately jump into a hot bath. I am up at 3am on workdays and no later than 5am on days off so will have 2 to 2.5 hours before I would have to leave for weigh in/ check in. Figured if I do make a run at 165lbs can cut within 3 to 4lbs and finish off in the morning. My thinking is it should overall take a little serious off my body, less taxing, and also less time spent being super water depleted.
 
What’s the date of the weighin, and are you not sure if you are going to watercut yet to 165 for it? Because generally you want to be doing things right now to prepare for that if you need to make weight this Friday.

If you do an actual cut, including sweating, make sure the next meet isn’t for at least another month or so. When you do a cut, the body learns for next time and will retain water harder for a while in a cutting scenario. So if you do it, you want there to be over another month or two before the next cut. I have heard of this with others, it bit Mr Kleen in one of his preps, and seen it with my wife.
 
Hyde said:
What’s the date of the weighin, and are you not sure if you are going to watercut yet to 165 for it? Because generally you want to be doing things right now to prepare for that if you need to make weight this Friday.

If you do an actual cut, including sweating, make sure the next meet isn’t for at least another montwill h or so. When you do a cut, the body learns for next time and will retain water harder for a while in a cutting scenario. So if you do it, you want there to be over another month or two before the next cut. I have heard of this with others, it bit Mr Kleen in one of his preps, and seen it with my wife.
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Will be the February meet, 11 weeks after this meet. If around 4 weeks out I am not around 178lb average than will push for the April meet than. That is 8 weeks after the February meet so technically 20 weeks from now.
 
dapack said:
Weight: 181.6lbs or 183.4lbs
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dapack said:
If around 4 weeks out I am not around 178lb average than will push for the April meet than. That is 8 weeks after the February meet so technically 20 weeks from now.
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That's wild man. I feel like I've been watching your logs for over a decade, probably more like a decade and a half between here and the old forum and I don't think I've ever seen you weighing in lower than me. Especially not 15lbs lower lol
 
December 2nd, 2024 (Monday)

Weight: 180.8lbs or 182.4lbs**The tie breaker should be here tomorrow

Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 9 reps

Leg Ext;
4 sets 9 reps

Leg Curls;
4 sets 9 reps

My wife wanted to work legs so joined in but kept it extremely light, many just getting some movement in. Will be interesting to compare this to when I drop carbs and shed a little water weight.

12.2.24.webp
 
December 4th, 2024 (Wednesday)

Weight: 183.2lbs

So of course the 5th scale didn't even match the other 2 pair but fell more in the middle. Just don't understand how 5 different scales come up with different weights. Since the new one is in the middle of the other pair will use this as my official weight. Tonight reducing carbs/ fiber and will do a cleanse on Thursday so hoping on Friday will be around 180lbs. The meet is Sunday so weigh in/ check in is Saturday.
 
December 7th, 2024 (Saturday)

Messed up early on in the week with my carbs and by the time I woke up on Friday was 185lbs. Figured 24 hours of no carbs would deplete me but took until this morning, Saturday, for it to happen. Was experimenting with some things for the big cut at 165lbs so did more than need but overall felt really good throughout the process and never once did I feel overly stressed/ worn down. Woke up this morning at 177lbs, so like I stated earlier wanted to see what it would be like to take some hot baths first thing waking up. Was not to bad and when I left the house weighed 173.5lbs/ 78.85kgs. Allowed myself to sip on some ice coffee during the drive and weighed in at 173.4lbs/ 79.2kgs. So pretty much my new scale matched up perfectly with the weigh-in scale. My openers will be, barring bad warmups:
Squats: 167.5kgs/ 368.5lbs
Bench: 125kgs/ 275lbs
Deads: 195kgs/ 429lbs
Hopefully will have a better lifting day than last meet.
 
December 9th, 2024 (Monday)**Meet Recap

Warming up for squats stuff just seemed off and heavier than it should be but overall was feeling really good. For a second almost thought about changing my opener but said screw it. Squats ended up going as planned, though 3rd was a little lighter than I would have liked. 1st attempt 167.5kgs (368.5), 2nd 182.5kgs (401.5) and 3rd 187.5kgs (412.5) Raw PR. Bench warmups went great and ended at 250lbs and just flew up and had a really good feeling about how bench would be. Ended up taking a 4th attempt to add to the state record I hit on the 3rd attempt. 1st attempt 125kgs (275), 2nd 135kgs (297), 3rd 140kgs (308) and 4th 142.5kgs (313.5). The person's record I broke was a judge and after words came up and shock my hand and said great benching. Was extremely happy with how bench ended up. Deads was pretty heavy warming up and texted my wife and said had a bad feeling about this. In the end played out as planned and got the state record for deads too. 1st attempt 195kgs (429), 2nd 210 (462) and 3rd 225kgs (495) Meet PR. Total for the meet before adding in the clamps is 1215.5 which is my second highest and the highest was weighing in at 212lbs and was 1,229. Was -38lbs lighter so will definitely take that as a huge win.
Warm up area

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dapack said:
December 9th, 2024 (Monday)**Meet Recap

Warming up for squats stuff just seemed off and heavier than it should be but overall was feeling really good. For a second almost thought about changing my opener but said screw it. Squats ended up going as planned, though 3rd was a little lighter than I would have liked. 1st attempt 167.5kgs (368.5), 2nd 182.5kgs (401.5) and 3rd 187.5kgs (412.5) Raw PR. Bench warmups went great and ended at 250lbs and just flew up and had a really good feeling about how bench would be. Ended up taking a 4th attempt to add to the state record I hit on the 3rd attempt. 1st attempt 125kgs (275), 2nd 135kgs (297), 3rd 140kgs (308) and 4th 142.5kgs (313.5). The person's record I broke was a judge and after words came up and shock my hand and said great benching. Was extremely happy with how bench ended up. Deads was pretty heavy warming up and texted my wife and said had a bad feeling about this. In the end played out as planned and got the state record for deads too. 1st attempt 195kgs (429), 2nd 210 (462) and 3rd 225kgs (495) Meet PR. Total for the meet before adding in the clamps is 1215.5 which is my second highest and the highest was weighing in at 212lbs and was 1,229. Was -38lbs lighter so will definitely take that as a huge win.
Warm up area

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Total annihilation! Way to go brother!!!!!

So 4th attempts don’t count towards the current meet’s total but can be used to break state records? I’ve been meaning to read in to fourth attempts but keeps slipping my mind.
 
SkRaw85 said:
Total annihilation! Way to go brother!!!!!

So 4th attempts don’t count towards the current meet’s total but can be used to break state records? I’ve been meaning to read in to fourth attempts but keeps slipping my mind.
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Correct. Good for records but not totals. Didn't think I would get it since had like 2 people ahead of my 4th after my 3rd. Quick turnaround for the attempt
 
dapack said:
Correct. Good for records but not totals. Didn't think I would get it since had like 2 people ahead of my 4th after my 3rd. Quick turnaround for the attempt
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That’s awesome! Great to see it all come together and click perfectly in the end.
 
dapack said:
December 9th, 2024 (Monday)**Meet Recap

Warming up for squats stuff just seemed off and heavier than it should be but overall was feeling really good. For a second almost thought about changing my opener but said screw it. Squats ended up going as planned, though 3rd was a little lighter than I would have liked. 1st attempt 167.5kgs (368.5), 2nd 182.5kgs (401.5) and 3rd 187.5kgs (412.5) Raw PR. Bench warmups went great and ended at 250lbs and just flew up and had a really good feeling about how bench would be. Ended up taking a 4th attempt to add to the state record I hit on the 3rd attempt. 1st attempt 125kgs (275), 2nd 135kgs (297), 3rd 140kgs (308) and 4th 142.5kgs (313.5). The person's record I broke was a judge and after words came up and shock my hand and said great benching. Was extremely happy with how bench ended up. Deads was pretty heavy warming up and texted my wife and said had a bad feeling about this. In the end played out as planned and got the state record for deads too. 1st attempt 195kgs (429), 2nd 210 (462) and 3rd 225kgs (495) Meet PR. Total for the meet before adding in the clamps is 1215.5 which is my second highest and the highest was weighing in at 212lbs and was 1,229. Was -38lbs lighter so will definitely take that as a huge win.
Warm up area

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oh man another phenomenal showing, congratulations across the board!!! 🔥 🔥
You've been killing it for so long all that hard work and dedication is clearly showing !
 
dapack said:
December 9th, 2024 (Monday)**Meet Recap

Warming up for squats stuff just seemed off and heavier than it should be but overall was feeling really good. For a second almost thought about changing my opener but said screw it. Squats ended up going as planned, though 3rd was a little lighter than I would have liked. 1st attempt 167.5kgs (368.5), 2nd 182.5kgs (401.5) and 3rd 187.5kgs (412.5) Raw PR. Bench warmups went great and ended at 250lbs and just flew up and had a really good feeling about how bench would be. Ended up taking a 4th attempt to add to the state record I hit on the 3rd attempt. 1st attempt 125kgs (275), 2nd 135kgs (297), 3rd 140kgs (308) and 4th 142.5kgs (313.5). The person's record I broke was a judge and after words came up and shock my hand and said great benching. Was extremely happy with how bench ended up. Deads was pretty heavy warming up and texted my wife and said had a bad feeling about this. In the end played out as planned and got the state record for deads too. 1st attempt 195kgs (429), 2nd 210 (462) and 3rd 225kgs (495) Meet PR. Total for the meet before adding in the clamps is 1215.5 which is my second highest and the highest was weighing in at 212lbs and was 1,229. Was -38lbs lighter so will definitely take that as a huge win.
Warm up area

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Very clean and good attempts, awesome.

Looking solid, dense and powerful, great to see
 
Brilliant lifting and final attempt selection; watching the videos everything looked hard but beautifully executed.

Plus the records, plus the size of your total at almost 40lbs lighter (that’s 2 damn weightclasses). Great job!!! 👏
 
Thanks everyone!!! Taking this week completely off and will start back next week. Woke up Monday and felt like a train hit me. Deads going to run the same, frequency/ volume, but make sure not to push 100% every time. Bench going to add in an extra day of just CGBP off boards to work on lock out. Going to do wraps this go around so early on will have lighter wraps just to figure out what I will use. My Chockers are done past there best days so I have Metal Orange, Pioneer Convicts and ordered a new pair of Pioneer Heavies. Pioneer has changed how they do wraps and now it is just light, med and heavy. Between them 3 just need to figure out which is close to the Chokers I love.
 
dapack said:
December 9th, 2024 (Monday)**Meet Recap

Warming up for squats stuff just seemed off and heavier than it should be but overall was feeling really good. For a second almost thought about changing my opener but said screw it. Squats ended up going as planned, though 3rd was a little lighter than I would have liked. 1st attempt 167.5kgs (368.5), 2nd 182.5kgs (401.5) and 3rd 187.5kgs (412.5) Raw PR. Bench warmups went great and ended at 250lbs and just flew up and had a really good feeling about how bench would be. Ended up taking a 4th attempt to add to the state record I hit on the 3rd attempt. 1st attempt 125kgs (275), 2nd 135kgs (297), 3rd 140kgs (308) and 4th 142.5kgs (313.5). The person's record I broke was a judge and after words came up and shock my hand and said great benching. Was extremely happy with how bench ended up. Deads was pretty heavy warming up and texted my wife and said had a bad feeling about this. In the end played out as planned and got the state record for deads too. 1st attempt 195kgs (429), 2nd 210 (462) and 3rd 225kgs (495) Meet PR. Total for the meet before adding in the clamps is 1215.5 which is my second highest and the highest was weighing in at 212lbs and was 1,229. Was -38lbs lighter so will definitely take that as a huge win.
Warm up area

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Awesome job!! Way to put your mark out there man 💪🏻💪🏻
 
December 15th, 2025 (Sunday)

Average Weekly Weight: 189lbs**Not to worried right now. Bloated and retain water still from the meet

Session #1
Squats;**Pioneer Heavy Wraps
8 sets 1 rep 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs

Deads;**Deficit 25lb Bumper
5 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs, 315lbs

Deads;**Off the Floor
2 sets 1 rep 340lbs, 365lbs

Session #2
Lat Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Got about 4 hours of sleep last night and really didn't want to go in for the AM session. Deads were not good but so many reason for why it was horrible not even worried about it. Brought in my Metal Orange wraps also so I could compare them but once I hit 300lbs knew the Pioneer Heavy are the wraps for this meet. They are very similar to the Chokers and really suit my style of squat.
 
December 16th, 2024 (Monday)

Session #1
Bench;**Pause
3 sets 7 reps 160lbs, 185lbs, 200lbs

Bench;
4 sets 205lbs, 215lbs, 225lbs, 235lbs

Bench;*Red Shoulder Saver, equals 1.5 boards
4 sets 1 rep 250lbs, 265lbs, 280lbs, 295lbs

CGBP;**3 Boards
4 sets 5 reps 185lbs, 205lbs, 225lbs, 235lbs

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 15 reps

Making a change to my bench programming this meet to hopefully help with lockout since I was really close to stalling out last meet. After my main bench workout going to take some singles with the red shoulder saver so I can handle heavier weight and also work a little on lockout. My 3rd press day in the past use to do some type of bench but that will become heavy CGBP off boards. On of the better gyms I go to have bench blocks so if I can find it will use that instead of boards. The height/ number of boards is not set in stone but will be more of how I am feeling for that day.
 
dapack said:
December 16th, 2024 (Monday)

Session #1
Bench;**Pause
3 sets 7 reps 160lbs, 185lbs, 200lbs

Bench;
4 sets 205lbs, 215lbs, 225lbs, 235lbs

Bench;*Red Shoulder Saver, equals 1.5 boards
4 sets 1 rep 250lbs, 265lbs, 280lbs, 295lbs

CGBP;**3 Boards
4 sets 5 reps 185lbs, 205lbs, 225lbs, 235lbs

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 15 reps

Making a change to my bench programming this meet to hopefully help with lockout since I was really close to stalling out last meet. After my main bench workout going to take some singles with the red shoulder saver so I can handle heavier weight and also work a little on lockout. My 3rd press day in the past use to do some type of bench but that will become heavy CGBP off boards. On of the better gyms I go to have bench blocks so if I can find it will use that instead of boards. The height/ number of boards is not set in stone but will be more of how I am feeling for that day.
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Elite FTS was having a sale and they got the 2-5 bench blocks on sale for 40 bucks.
 
dapack said:
December 16th, 2024 (Monday)

Session #1
Bench;**Pause
3 sets 7 reps 160lbs, 185lbs, 200lbs

Bench;
4 sets 205lbs, 215lbs, 225lbs, 235lbs

Bench;*Red Shoulder Saver, equals 1.5 boards
4 sets 1 rep 250lbs, 265lbs, 280lbs, 295lbs

CGBP;**3 Boards
4 sets 5 reps 185lbs, 205lbs, 225lbs, 235lbs

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 15 reps

Making a change to my bench programming this meet to hopefully help with lockout since I was really close to stalling out last meet. After my main bench workout going to take some singles with the red shoulder saver so I can handle heavier weight and also work a little on lockout. My 3rd press day in the past use to do some type of bench but that will become heavy CGBP off boards. On of the better gyms I go to have bench blocks so if I can find it will use that instead of boards. The height/ number of boards is not set in stone but will be more of how I am feeling for that day.
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Prefatigued 3 boards work! Nice session pack
 
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