DaPack..Fighting Age One Day at a Time

December 18th, 2024 (Wednesday)

Squats;**Cerberus Sleeves/ Squat Shoes
4 sets 5 reps 225lbs, 245lbs, 265lbs, 285lbs

Squats;**Box, would say maybe a couple inches above parallel
4 sets 3 reps 315lbs, 330lbs 340lbs, 350lbs

Rack Pulls;**Peg 3
4 sets 4 reps 275lbs, 315lbs, 350lbs, 370lbs

CGBP;**2 Boards
6 sets 5 reps 160lbs, 185lbs, 200lbs, 215lbs, 225lbs, 240lbs

On paper this looked like a good layout but only problem is on Wednesday's I usually have 50 mins to get the work in and today only had 45 mins. Needless to say very little resting and seemed was always moving throughout. Something came up so couldn't get the 2nd session in but not complaining because I was spent after this. If I had maybe some where around 1.5 hours to get it in than fine but this will not work for the time frame I have. Will move squats main day to Sun or Mon and Wed will be deads. Will have plenty of time to do deads, cgbp and since will be warmed up get some box squats or do heavy leg presses like last meet. Like bench the idea of adding in box squats was to work on what seemed my weak point last meet and also get the feel of handling heavier weights on my back.
 
I'm with you, been having a lot of rushed sessions lately that I'm happy to get in and get the work done, but those days when you can get a solid 60-90 minutes of lifting time with good rests and maybe some intraworkout carbs or something in are the best.

It really seems like you're doing fantastic lately, strength has been phenomenal and it looks like your mental state and drive are where they need to be!
 
So what do you do for warming up/activation before this work you lifted? I probably take 20, sometimes 30 minutes to start lifting a barbell; I don’t really see how you can do 3 different primary skills and an adequate warmup in 50 minutes. I’m not saying everyone needs 20 minutes, but if you don’t have 10 minutes invested in prep you could probably be stronger on what you do lift on a day.
 
Hyde said:
So what do you do for warming up/activation before this work you lifted? I probably take 20, sometimes 30 minutes to start lifting a barbell; I don’t really see how you can do 3 different primary skills and an adequate warmup in 50 minutes. I’m not saying everyone needs 20 minutes, but if you don’t have 10 minutes invested in prep you could probably be stronger on what you do lift on a day.
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Usually just do 4 to 5 sets of warm up sets plus one reason I start a little lighter weights and slowing ramp the weight up to a heavy top set.
 
December 21st 2024 (Saturday)

Session #1
Deads;**Deficit 25lb Bumper
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 315lbs, 340lbs

Deads;**Off the Floor
3 sets 1 rep 365lbs, 390lbs, 435lbs

Squats;**Box/ SDB Sleeves
4 sets 3 reps 275lbs, 315lbs, 355lbs, 390lbs

Session #2
Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Face Pulls;
3 sets 15 reps

Machine Preacher Curls;
4 sets 15 reps
 
Dustin07 said:
I'm with you, been having a lot of rushed sessions lately that I'm happy to get in and get the work done, but those days when you can get a solid 60-90 minutes of lifting time with good rests and maybe some intraworkout carbs or something in are the best.

It really seems like you're doing fantastic lately, strength has been phenomenal and it looks like your mental state and drive are where they need to be!
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Taking a lot to staying focus with 4 meets over a 27 week stretch but just keep focusing on the end goals. Once OT season hits at work, April to Oct, just trying to main during the stretch is hard so trying to get as much in as I can. Plus, going to see the doctors after the last meet, April 19th, and see if she feels I need hernia surgery or not. Been a long time since I have been this lean so hard to tell if it go bigger or not. Feel it has but still doesn't affect me and is more of an aesthetic thing to myself. Last time she said basically only if I wanted it because of the esthetics but my wife is the only one to see me shirtless and she seems not to mind the gross numb sticking out by my belly button. My biggest fear if she says I need to get it done and there is a long layoff I may never recover my numbers again.
 
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December 22nd, 2024

Session #1
Bench;**Pause
4 sets 7 reps 140lbs, 155lbs, 170lbs, 185lbs

Bench;
4 sets 7 reps 200lbs, 215lbs, 225lbs, 240lbs
3 sets 1 rep 255lbs, 265lbs, 275lbs
1 set 1 rep 285lbs**2 Boards
1 set 1 rep 295lbs**3 Boards
1 set 1 rep 305lbs**4 Boards

CGBP;**3 Boards
4 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs

Session #2
Flat Dbl Press;
4 sets 15 reps

Seated Dbl Press;
4 sets 15 reps

Seated Triceps Ext;
4 sets 15 reps

Push Downs;
4 sets 15 reps

Realized the last 2 days still recovering post meet even though it has been 2 weeks. Feeling better than last week though.
 
dapack said:
December 22nd, 2024

Session #1
Bench;**Pause
4 sets 7 reps 140lbs, 155lbs, 170lbs, 185lbs

Bench;
4 sets 7 reps 200lbs, 215lbs, 225lbs, 240lbs
3 sets 1 rep 255lbs, 265lbs, 275lbs
1 set 1 rep 285lbs**2 Boards
1 set 1 rep 295lbs**3 Boards
1 set 1 rep 305lbs**4 Boards

CGBP;**3 Boards
4 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs

Session #2
Flat Dbl Press;
4 sets 15 reps

Seated Dbl Press;
4 sets 15 reps

Seated Triceps Ext;
4 sets 15 reps

Push Downs;
4 sets 15 reps

Realized the last 2 days still recovering post meet even though it has been 2 weeks. Feeling better than last week though.
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How long do you have both of your sessions spread apart? Is it a time constraint thing?
 
dapack said:
Taking a lot to staying focus with 4 meets over a 27 week stretch but just keep focusing on the end goals. Once OT season hits at work, April to Oct, just trying to main during the stretch is hard so trying to get as much in as I can. Plus, going to see the doctors after the last meet, April 19th, and see if she feels I need hernia surgery or not. Been a long time since I have been this lean so hard to tell if it go bigger or not. Feel it has but still doesn't affect me and is more of an aesthetic thing to myself. Last time she said basically only if I wanted it because of the esthetics but my wife is the only one to see me shirtless and she seems not to mind the gross numb sticking out by my belly button. My biggest fear if she says I need to get it done and there is a long layoff I may never recover my numbers again.
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I don't know anything about it from a science standpoint but back in 2015 -ish when I tore my adductor up by the pelvic bone my old PL coach was concerned I had a hernia because my symptoms were identical to his. He ended up getting a double surgery, one inguinal and the other up by the bellybutton. At first he was mentally nervous to push it, but he was about 10 years older than me and started hitting PRs again post surgery.

If you're concerned about it effecting your output down the road post surgery maybe it's worth getting opinions from a couple different doctors...
 
AnfoAjax said:
How long do you have both of your sessions spread apart? Is it a time constraint thing?
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Days off are not bad since I usually get session 1st in at 9 to 10ish and the 2nd is 3. After work though I usually get to the gym and start lifting between 130 and 140 and need to be gone at 230 to get home to get the wife by 3. Usually though it is the mid-week, Wednesday, were there is a time restraint since I am off Sun/ Mon. On Wednesday even though it is about 45ish minutes in between it makes a huge difference since before when I did everything in one session the asst/ supp work was kind of going through the motion. Now even with that little of rest time can reset/ refocus.
 
Dustin07 said:
I don't know anything about it from a science standpoint but back in 2015 -ish when I tore my adductor up by the pelvic bone my old PL coach was concerned I had a hernia because my symptoms were identical to his. He ended up getting a double surgery, one inguinal and the other up by the bellybutton. At first he was mentally nervous to push it, but he was about 10 years older than me and started hitting PRs again post surgery.

If you're concerned about it effecting your output down the road post surgery maybe it's worth getting opinions from a couple different doctors...
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True. I know it is a minor surgery, just mesh over the hernia, and recovery will probably be really quick but still if I can avoid for now will.
 
December 23rd, 2024 (Monday)

Session #1
Squats;**Cerberus Sleeves/ Squat Shoes
5 sets 4 reps 225lbs, 245lbs, 275lbs, 300lbs, 315lbs

Squats;**Pioneer Heavy/ Squat Shoes
4 sets 1 rep 335lbs, 360lbs, 385lbs, 415lbs

Deads;
3 sets 2 reps 225lbs
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 435lbs 455lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
4 sets 11 reps

Never squatted with wraps and squat shoes before and could immediately tell stronger with flats. Main point of squats shoes anyways is to get a little more focus in the quads so mission accomplished.
 
dapack said:
True. I know it is a minor surgery, just mesh over the hernia, and recovery will probably be really quick but still if I can avoid for now will.
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I can't remember his screen name, but when you and I were at the old bodybuilding dungeon there was a dude Jeremy who popped a smaller hernia when he was standing up from tying his shoe and sneezed at the same time. I remember him saying it was like a golfball and he just pushed it back in, went to the doctor and the doctor said something like meh, no big deal just leave it alone and keep doing what you do unless it gets real bad 😂

dapack said:
Main point of squats shoes anyways is to get a little more focus in the quads so mission accomplished.
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I'm really happy to be back in flats myself after a decade in heels but last night I tried on my sons new heels I got him for squats because at 15 he's coming up a bit and instead of trying to force him into perfectly flat form at his young age, I figured lets just give him tools to be safe and succeed now while he develops. I can't believe how planted and sturdy my feet felt in his shoes after spending all of 2024 squatting in flats!
 
Dustin07 said:
how planted and sturdy my feet felt in his shoes after spending all of 2024 squatting in flats!
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I also just got a pair of Reebok Squat Shoes, super excited to try them out tomorrow. I went in last night for a test run and I had the same reaction as you, I'm used to squatting in shitty, torn up shoes.

Also as someone with terrible ankle mobility, it felt so good to squat in them. Don't know how it'll feel going heavier
 
dapack said:
Never squatted with wraps
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Yes. Join the Wrapped Side brother.

Pros:

Hoisting astronomical weight supported by your knees and inevitably massive quads and ass you will develop

Cons:

None I can think of because Bias

On a serious note, how did they feel for you?
 
Was in wraps since I started powerlifting.
AnfoAjax said:
Yes. Join the Wrapped Side brother.

Pros:

Hoisting astronomical weight supported by your knees and inevitably massive quads and ass you will develop

Cons:

None I can think of because Bias

On a serious note, how did they feel for you?
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Always used wraps up until the last 2 meets. Reason going raw for them was to get bench and deads state records since in wraps for my age already have the records at 181 and 198. Next age group the raw records will be challenging to get and there are no wraps state records so another reason switching to raw. Don't like give me records though will.probably set the baseline records for wraps at some point
 
AnfoAjax said:
I also just got a pair of Reebok Squat Shoes, super excited to try them out tomorrow. I went in last night for a test run and I had the same reaction as you, I'm used to squatting in shitty, torn up shoes.

Also as someone with terrible ankle mobility, it felt so good to squat in them. Don't know how it'll feel going heavier
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My first ones were Reebok lifters, then I got some Gen 2 Reeboks, then I got some old school Ristos before Risto closed its business. I loved my Ristos so much I took them to the cobbler once or twice for repairs. The day I put my Reeboks on I added like 20lbs to my squat. But over the last 2 years I was so deadlift focused that I just wore flats most of the time. This year when I brought squats back in, I kept my flats on. At first it challenged my ankle mobility, largely I think due to a bike wreck in my teens when I broke my left ankle, and I never 100% rehabbed it because I didn't realize it was so bad. But I have had 3 or 4 squat PRs this year since shifting back to flats and focusing on squats more than deads.

dapack said:
Reason going raw for them was to get bench and deads state records since in wraps for my age already have the records at 181 and 198.
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I always love reading that. I can't tell you how many times I've told people about your accomplishments. "I know someone who"....
 
Dustin07 said:
My first ones were Reebok lifters, then I got some Gen 2 Reeboks, then I got some old school Ristos before Risto closed its business. I loved my Ristos so much I took them to the cobbler once or twice for repairs. The day I put my Reeboks on I added like 20lbs to my squat. But over the last 2 years I was so deadlift focused that I just wore flats most of the time. This year when I brought squats back in, I kept my flats on. At first it challenged my ankle mobility, largely I think due to a bike wreck in my teens when I broke my left ankle, and I never 100% rehabbed it because I didn't realize it was so bad. But I have had 3 or 4 squat PRs this year since shifting back to flats and focusing on squats more than deads.



I always love reading that. I can't tell you how many times I've told people about your accomplishments. "I know someone who"....
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For me with squats shoes are easier to hit the hole but at the cost of hip recruitment. Just never feel my hips engaging with squat shoes
 
dapack said:
Was in wraps since I started powerlifting.

Always used wraps up until the last 2 meets. Reason going raw for them was to get bench and deads state records since in wraps for my age already have the records at 181 and 198. Next age group the raw records will be challenging to get and there are no wraps state records so another reason switching to raw. Don't like give me records though will.probably set the baseline records for wraps at some point
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Ah. I see, still a bit new to the forum, didn't know this. That's awesome. There's not alot of people using wraps these days, seems to be phasing out slowly.

Dustin07 said:
my Reeboks on I added like 20lbs to my squat.
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This is pretty crazy. That's a big jump. What do you think is the main reason for this jump for you?
 
AnfoAjax said:
Ah. I see, still a bit new to the forum, didn't know this. That's awesome. There's not alot of people using wraps these days, seems to be phasing out slowly.


This is pretty crazy. That's a big jump. What do you think is the main reason for this jump for you?
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I have been seeing it a little more often here. Raw is still way ahead of wraps but in the past there would only be a few of us but it is slowly changing
 
December 25th, 2024 (Wednesday)

Bench;
9 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs, 295lbs

CGBP;**3 Boards
5 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Choice was go home and do an hour of cardio or go to the gym for a bonus bench session. Was really no decision at all.
 
dapack said:
December 25th, 2024 (Wednesday)

Bench;
9 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs, 295lbs

CGBP;**3 Boards
5 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Choice was go home and do an hour of cardio or go to the gym for a bonus bench session. Was really no decision at all.
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Haha! It wins every time.
 
December 27th, 2024 (Friday)

Squats/ High Bar;**Cerberus Sleeves, Squat Shoes
4 sets 3 reps 185lbs, 225lbs, 255lbs, 275lbs

OHP's;
4 sets 5 reps 95lbs, 135lbs, 150lbs, 155lbs

RDL's;
4 sets 7 reps 185lbs, 225lbs, 255lbs, 275lbs
 
December 29th, 2024 (Sunday)

Session #1
Squats;**Cerberus Sleeves, Squat Shoes
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

Squats;**Pioneer Heavy/ Flats
4 sets 1 rep 340lbs, 360lbs, 380lbs, 400lbs

Deads;
3 sets 2 reps 225lbs, 275lbs, 315lbs
4 sets 1 rep 365lbs, 405lbs, 435lbs, 465lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Single Leg Press;
3 sets 13 reps

Gym I have been going to for squats only has one spot to do rack pulls so had to do off the floor. Rack pulls are scheduled on squats days but this seems to be working. Still getting my frequency in either way. Finally feels like I am over the hump on deads because in the past 465lbs would never have happened after squats and def not without running a peaking phase. Excited to see if I can hit 500lbs again. Decided doing 181lbs this meet and going to come in at the top of the weight class. Last meet was about experimenting with some water cut ideas so came in super under weight. Makes more sense to push the 165lb class, if I can make it, to the last meet in April since muscle lose with mostly likely happen to make weight. This gives me 16 weeks compared to 8 weeks.
 
December 30th, 2024 (Monday)

Session #1
Bench;**Pause
5 sets 7 reps 145lbs, 155lbs, 170lbs, 185lbs, 195lbs

Bench;
4 sets 7 reps 210lbs, 220lbs, 230lbs, 240lbs
3 sets 1 rep 255lbs, 265lbs, 275lbs
1 set 1 rep 285lbs**2 Boards
1 set 1 rep 290lbs**3 Boards
1 set 1 rep 300lbs**4 Boards

CGBP;**3 Boards
5 sets 5 reps 185lbs, 195lbs, 205lbs, 215lbs, 230lbs

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

Wasn't to shocked at the singles since the 9x7 wore me out pretty good.
 
January 1st, 2025 (Wednesday)

Deads;**Deficit
8 sets 3 reps 225lbs, 205lbs, 275lbs, 300lbs, 315lbs, 335lbs, 350lbs, 370lbs

CGBP;**3 Boards
5 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Squats;**Box/ Cerberus Sleeves
5 sets 3 reps 275lbs, 315lbs, 335lbs, 350lbs, 370lbs

No time for 2nd session of lats today.
 
dapack said:
January 1st, 2025 (Wednesday)

Deads;**Deficit
8 sets 3 reps 225lbs, 205lbs, 275lbs, 300lbs, 315lbs, 335lbs, 350lbs, 370lbs

CGBP;**3 Boards
5 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Squats;**Box/ Cerberus Sleeves
5 sets 3 reps 275lbs, 315lbs, 335lbs, 350lbs, 370lbs

No time for 2nd session of lats today.
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Happy new year pack! Great start and strong session 💪🏻
 
January 5th, 2025 (Sunday)

Session #1
Squats;**Cerberus Sleeves
4 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs

2 sets 3 reps 365lbs, 375lbs**Pioneer Heavy
So after the last set with sleeves pulled the 10's off but forgot to pull the 25's and put the 45's on. Was thinking I was about to do 315lbs when I unracked it and was wondering what the heck happened to zap all my energy. After 1st rep realized and just finished the set. Thought about dropping down to the original plan of 315lbs for 1st set but I was there might as well do 375lbs and call it good after that.

Deads;
3 sets 3 reps 225lbs, 275lbs, 315lbs
4 sets 1 rep 365lbs, 405lbs, 440lbs, 475lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 9 reps

Leg Ext;
4 sets 9 reps

After today's deads decided for April meet not going make a run at 165lbs and an elite total. I would have to be at an extremely low body fat, loss muscle and probably cut 10+lbs of water. Finally made a break through with deads and taking a chance of losing it to make 165lbs is just not worth it to me. Still have more bodyfat to lose but the plan all was always to lose the fat and build into a solid 181lb class. Were my lifts are it is just not worth the chance that I go through everything to make 165lbs but have nothing left the day of the meet and fail to hit an elite total. So like I lead off the 1st meet will Feb meet will not be 100% effort to save everything for the April meet 8 weeks later. If something happens to be there for the taking, like 500lb dead, will do it but plan is to not push 100%. Side not is on the last dead my lockout was pretty hard to really need to work on rack pulls and if not available at the gym I was at today then do heavy rdl's.
 
To make an elite total would be really cool, but it will slow you down from getting stronger.

What do you need to total elite raw w/ wraps at 165 vs 181 in your age bracket?
 
Hyde said:
To make an elite total would be really cool, but it will slow you down from getting stronger.

What do you need to total elite raw w/ wraps at 165 vs 181 in your age bracket?
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165 is 1198 and 181 is 1289. Raw is 22lbs lighter for both. Just looks like not in the cards which is fine. My deads are at an all time high.
 
January 6th, 2025 (Monday)

Session #1
Bench;**Pause
4 sets 5 reps 170lbs, 185lbs, 195lbs, 205lbs

Bench;
5 sets 5 reps 215lbs, 225lbs, 235lbs, 250lbs, 260lbs
1 set 3 reps 275lbs

Bench;**3 Boards
4 sets 1 rep 285lbs, 295lbs, 305lbs, 315lbs

CGBP;**3 Boards
4 sets 5 reps 185lbs, 200lbs, 215lbs, 225lbs

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

Definitely could tell today the boards are paying off for my lockout.
 
Congrats on the meet #s! Not quite sure how I haven't been following this log until now, but as I have eyes on my very first PL meet this year, I'm sure to pick up some valuable tips in here!
 
January 8th, 2025 (Wednesday)

Deads;**Deficit/ 25lb Bumper
10 sets 2 reps 225lbs, 250lbs, 275lbs, 300lbs, 340lbs, 355lbs, 370lbs, 385lbs, 400lbs

Squats;**Box/ Cerberus Sleeves
5 sets 3 reps 275lbs, 315lbs, 350lbs, 375lbs, 405lbs

CGBP;**3 Boards
5 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 250lbs

Like bench with the boards and working on locking out seems box squats are starting to payoff. Definitely getting stronger in the ROM I am looking for.
 
dapack said:
January 8th, 2025 (Wednesday)

Deads;**Deficit/ 25lb Bumper
10 sets 2 reps 225lbs, 250lbs, 275lbs, 300lbs, 340lbs, 355lbs, 370lbs, 385lbs, 400lbs

Squats;**Box/ Cerberus Sleeves
5 sets 3 reps 275lbs, 315lbs, 350lbs, 375lbs, 405lbs

CGBP;**3 Boards
5 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 250lbs

Like bench with the boards and working on locking out seems box squats are starting to payoff. Definitely getting stronger in the ROM I am looking for.
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Whew that’s a session! Squat numbers looking good and strong!
 
January 10th, 2025 (Friday)

Bench;
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
3 sets 1 rep 260lbs, 275lbs, 285lbs
1 set 5 rep 275lbs

Rack Pulls;**At Knees
4 sets 5 reps 275lbs, 315lbs, 365lbs, 405lbs
2 sets 1 rep 455lbs, 525lbs

Thought 525lbs would be a PR at that height but 530lbs is so a little disappointed when I got home and looked at my spreadsheet. Glad to get some heavy rack pulls in finally though.
 
dapack said:
January 10th, 2025 (Friday)

Bench;
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
3 sets 1 rep 260lbs, 275lbs, 285lbs
1 set 5 rep 275lbs

Rack Pulls;**At Knees
4 sets 5 reps 275lbs, 315lbs, 365lbs, 405lbs
2 sets 1 rep 455lbs, 525lbs

Thought 525lbs would be a PR at that height but 530lbs is so a little disappointed when I got home and looked at my spreadsheet. Glad to get some heavy rack pulls in finally though.
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Still a great day of training!
 
January 12th, 2025 (Sunday)

Session #1
Squats;
4 sets 2 reps 225lbs, 245lbs, 265lbs, 275lbs
4 sets 2 reps 285lbs, 295lbs, 305lbs, 315lbs**Metal Black Wraps
2 sets 2 reps 325lbs, 340lbs**Pioneer Heavy Wraps

Rack Pulls;**Just below knees
2 sets 5 reps 275lbs, 315lbs
2 sets 3 reps 365lbs, 405lbs

Session #2
Leg Press;
4 sets 11 reps

Hack Squats;
4 sets 9 reps

Leg Ext;
4 sets 13 reps

Been waiting for a session like this, horrible, and a little surprised it took this long. Was thinking overtraining/ over reaching would have kicked in a last week. Wednesday and Friday were extremely hard days so was expecting this going in. Next week a light/ de-load for deads and the following week will be squats.
 
January 13th, 2025 (Monday)

Session #1
Bench;
2 sets 5 reps 170lbs, 185lbs
2 sets 3 reps 205lbs, 225lbs
2 sets 2 reps 240lbs, 255lbs
6 sets 1 rep 265lbs, 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

CGBP;**3 Boards
5 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 255lbs

Session #2
Flat Dbl Press;
4 sets 13 reps

Skullies;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Gym I was at had to move a slick, narrow bench into a rack were the weights like to spin on the bar. The way 315lbs move if I was at the better gym with actual powerlifting benches and could find a spotter probably would have attempted 325 or 330lbs.
 
January 15th, 2025 (Wednesday)

Session #1
Deads;**Deficit 25lbs Bumper
2 sets 3 reps 225lbs, 275lbs
6 sets 1 rep 315lbs, 335lbs, 365lbs, 395lbs, 425lbs, 455lbs**+20lb PR

CGBP;**3 Boards
7 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 275lbs

Squats;**Box/ Cerberus Sleeves
5 sets 3 reps 275lbs, 315lbs, 350lbs, 375lbs, 405lbs

Session #2
Leg Press;
4 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Realized last week that even though today is accessory movements all of it is heavy which makes this the hardest workout of the week. Extremely happy how my last super heavy deficit session ended up. Time to recover next week and about 17 days take my last heavy lift.
 
dapack said:
January 15th, 2025 (Wednesday)

Session #1
Deads;**Deficit 25lbs Bumper
2 sets 3 reps 225lbs, 275lbs
6 sets 1 rep 315lbs, 335lbs, 365lbs, 395lbs, 425lbs, 455lbs**+20lb PR

CGBP;**3 Boards
7 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 275lbs

Squats;**Box/ Cerberus Sleeves
5 sets 3 reps 275lbs, 315lbs, 350lbs, 375lbs, 405lbs

Session #2
Leg Press;
4 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Realized last week that even though today is accessory movements all of it is heavy which makes this the hardest workout of the week. Extremely happy how my last super heavy deficit session ended up. Time to recover next week and about 17 days take my last heavy lift.
Click to expand...
It never gets easier only heavier 😂

A closed existence we live in as men who enjoy lifting heavy metal circles for fun
 
dapack said:
January 15th, 2025 (Wednesday)

Session #1
Deads;**Deficit 25lbs Bumper
2 sets 3 reps 225lbs, 275lbs
6 sets 1 rep 315lbs, 335lbs, 365lbs, 395lbs, 425lbs, 455lbs**+20lb PR

CGBP;**3 Boards
7 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 275lbs

Squats;**Box/ Cerberus Sleeves
5 sets 3 reps 275lbs, 315lbs, 350lbs, 375lbs, 405lbs

Session #2
Leg Press;
4 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Realized last week that even though today is accessory movements all of it is heavy which makes this the hardest workout of the week. Extremely happy how my last super heavy deficit session ended up. Time to recover next week and about 17 days take my last heavy lift.
Click to expand...

Congrats on that deadlift PR! Also noticing it seems your bench has really taken off the past year
 
[emoji[emoji6][emoji6]][emoji[emoji6][emoji6]][emoji[emoji6]][emoji6]" data-quote="AnfoAjax" data-source="post: 0" class="bbCodeBlock bbCodeBlock--expandable bbCodeBlock--quote js-expandWatch">
AnfoAjax said:
It never gets easier only heavier

A closed existence we live in as men who enjoy lifting heavy metal circles for fun
Click to expand...

Open existence sucks then lol
 
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