DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
After the one on June 14th will be done until December. Just kept adding a meet trying to hit all my goals and hoping this last one it will happen.
dapack
Well-known member
So the plan for this meet is to gain around 15+lbs, granted will be a lot of fat, and come in at the top of 198lb weight class. Went back and forth if I wanted to do it since each pound gained is about a weeks worth of dieting to take it off. The only goal remaining is to PR my wraps squats, 429lbs currently, and with such a short time there is only a few options to gain strength. Adding size/ weight is one of them and figured it is worth it short term to get fat again.
dapack
Well-known member
Thanks all. Hoping can close it out with a squat PR in June.
Hyde
Legend
If you put on 15lbs and don’t PR I’d be amazed. I’d expect at least 2lbs/lb gained, bare minimum. And I’m just talking doing this fast, short term. You would be in an energy surplus the entire time, could handle a bit more volume, and be gaining leverage over time.
dapack
Well-known member
That is what I am thinking to. Only 11lbs short last meet so it is there. Another plus is both bench/ deads will also benefit from the gain.
SkRaw85
Legend
Just don’t let the belly get in the way of your dead setup!
dapack
Well-known member
April 27th, 2025 (Sunday)
Average Weekly Weight: 194lbs
Bench;**Pause
5 sets 7 reps 170lbs, 185lbs, 200lbs, 215lbs, 225lbs
Bench;
4 sets 1 rep 240lbs, 260lbs, 275lbs, 295lbs
Both my elbows have been really acting up since last meet and today on the higher reps my left elbow really hurt bad. Decided to see if heavy singles would work better but didn't. Tomorrow have squats so will mess around with some dumbbells and see if anything short term is possible. This meet is all about squats so if I have to just take a "get on the board" bench that will be fine. Average is up +6lbs in last 10 days and abs have went bye bye. Hope this pans out.
Average Weekly Weight: 194lbs
Bench;**Pause
5 sets 7 reps 170lbs, 185lbs, 200lbs, 215lbs, 225lbs
Bench;
4 sets 1 rep 240lbs, 260lbs, 275lbs, 295lbs
Both my elbows have been really acting up since last meet and today on the higher reps my left elbow really hurt bad. Decided to see if heavy singles would work better but didn't. Tomorrow have squats so will mess around with some dumbbells and see if anything short term is possible. This meet is all about squats so if I have to just take a "get on the board" bench that will be fine. Average is up +6lbs in last 10 days and abs have went bye bye. Hope this pans out.
dapack
Well-known member
April 28th, 2025 (Monday)
Squats;**Cerberus Sleeves
5 sets 5 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs
Knew my elbows on squats would hurt but once my shoulders loosened up and could get my grip closer the pain got a lot better. Messed around with some bells trying out different stuff and will be a no go for now. Will try again Sunday and hopefully things improve. Last meet took a lot out of me and just getting in today to do squats took everything I had. Hoping by next week at least that part gets better.
Squats;**Cerberus Sleeves
5 sets 5 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs
Knew my elbows on squats would hurt but once my shoulders loosened up and could get my grip closer the pain got a lot better. Messed around with some bells trying out different stuff and will be a no go for now. Will try again Sunday and hopefully things improve. Last meet took a lot out of me and just getting in today to do squats took everything I had. Hoping by next week at least that part gets better.
Dustin07
Legend
I hope the elbows come around sooner than later. Whenever mine flare it up it seems to be maybe 2 to 4 weeks and I haven't really discovered a rhyme or reason, except when I'm leaned out a lot they get worse. When I took a break from training squats I definitely had a hard time getting both the elbows and shoulders into position but obviously that's not the issue for you.
dapack
Well-known member
As the week went on feeling better but pain in the elbows is there still but def a lot better. Left knee is bothering me but doing squats was fine since with weight on the back doing everything to protect it compared to normal life and just moving around. Right shoulders is bothersome but at least not a painfully as a the week before. This last meet definitely took a lot out of me.
dapack
Well-known member
May 1st, 2025 (Thursday)
Weight: 199lbs
Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 440lbs
Sumo
1 set 1 rep 465lbs
Since starting conv again 440lbs move extremely well, a little surprised considering how I am feeling. Didn't rest to long before doing 465lbs sumo and that was a hard set. Goal for this meet in 6 weeks is to hopefully PR my wrap squats, need 434.5, and conv deads, need 484. Believe there is a shot for both of them. Was extremely fatigue last week so did the basics and hopefully this week goes better.
Weight: 199lbs
Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 440lbs
Sumo
1 set 1 rep 465lbs
Since starting conv again 440lbs move extremely well, a little surprised considering how I am feeling. Didn't rest to long before doing 465lbs sumo and that was a hard set. Goal for this meet in 6 weeks is to hopefully PR my wrap squats, need 434.5, and conv deads, need 484. Believe there is a shot for both of them. Was extremely fatigue last week so did the basics and hopefully this week goes better.
Dustin07
Legend
pulls are looking good, hopefully the knee is just a fluke. when I doubled down on my quad work this winter I found a couple days where my knee was janky but mostly only on hack or v squats so I kept changing my stance to figure out if it was a form issue. I think in the end of the day it was actually tightness from the quads for me. I hope yours is simple like that.
dapack
Well-known member
Definitely from the last meet. Hopefully will be fine in a week or two.
dapack
Well-known member
May 4th, 2025 (Sunday)
Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 330lbs
Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 445lbs
Got busy so no 2nd session which would have been some leg presses and curls so no biggie. Elbows really hurting first few sets but again once warmed up got better. Tomorrow is bench so will really be able to see where I am at. Main purpose of deads this day is to work on form and get a nice solid top set in. Recorded the 405 set just to see what it looks like. Rushed it a little bit but more or less this is how things are coming together. Looks a little weird but seems to work for me. Starts out dark but once setup and pulling gets light.
Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 330lbs
Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
2 sets 1 rep 405lbs, 445lbs
Got busy so no 2nd session which would have been some leg presses and curls so no biggie. Elbows really hurting first few sets but again once warmed up got better. Tomorrow is bench so will really be able to see where I am at. Main purpose of deads this day is to work on form and get a nice solid top set in. Recorded the 405 set just to see what it looks like. Rushed it a little bit but more or less this is how things are coming together. Looks a little weird but seems to work for me. Starts out dark but once setup and pulling gets light.
dapack
Well-known member
May 5th, 2025 (Monday)
Session #1
Bench;**Pause
1 set 7 reps 155lbs
1 set 6 reps 170lbs
1 set 5 reps 185lbs
1 set 4 reps 200lbs
1 set 3 reps 215lbs
1 set 2 reps 230lbs
1 set 1 rep 245lbs
Bench;
5 sets 1 rep 260lbs, 275lbs, 290lbs, 300lbs, 315lbs
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Push Downs;
4 sets 13 reps
First couple sets off bench could feel it in my elbows so put on some sleeves that I haven't used in like 10 years and that seemed to help a lot. Outside of gym can feel pain/ annoyance in my elbows but at least not bad in the gym. Don't know if the sleeves will help with elbow pain squatting but definitely going to use them next squat session.
Session #1
Bench;**Pause
1 set 7 reps 155lbs
1 set 6 reps 170lbs
1 set 5 reps 185lbs
1 set 4 reps 200lbs
1 set 3 reps 215lbs
1 set 2 reps 230lbs
1 set 1 rep 245lbs
Bench;
5 sets 1 rep 260lbs, 275lbs, 290lbs, 300lbs, 315lbs
Session #2
Flat Dbl Press;
4 sets 13 reps
Seated Dbl Press;
4 sets 13 reps
Push Downs;
4 sets 13 reps
First couple sets off bench could feel it in my elbows so put on some sleeves that I haven't used in like 10 years and that seemed to help a lot. Outside of gym can feel pain/ annoyance in my elbows but at least not bad in the gym. Don't know if the sleeves will help with elbow pain squatting but definitely going to use them next squat session.
dapack
Well-known member
Definitely going to start again using them when the pain first starts. Hopefully once healed up though wont be an issue anymore.
dapack
Well-known member
May 6th, 2025 (Tuesday)
Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
5 sets 1 rep 315lbs, 365lbs, 400lbs, 425lbs, 450lbs
Seated Smith OHP;
6 sets 5 reps
Plan today was rack pulls then deficit but the gym I went to has only one place for rack pulls. When I came in weights were on a barbell sitting there and figured maybe they stepped away for a little. Time I was in my 2nd set realized that was not the case but wasn't going to switch at that point. Lower back was on fire after deads, a good way, so did seated OHP instead of standing and passed on rack pulls at that point. Took some side videos of deads and just seems weird to me. Maybe because I am so wide in setup and that is why but def seems off. 1st is 315 and 2nd is 365. Will be it for lifts until Sunday so will get some nice rest up time. Left knee was pretty sore today and right elbow but nothing to serious at this point.
Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
5 sets 1 rep 315lbs, 365lbs, 400lbs, 425lbs, 450lbs
Seated Smith OHP;
6 sets 5 reps
Plan today was rack pulls then deficit but the gym I went to has only one place for rack pulls. When I came in weights were on a barbell sitting there and figured maybe they stepped away for a little. Time I was in my 2nd set realized that was not the case but wasn't going to switch at that point. Lower back was on fire after deads, a good way, so did seated OHP instead of standing and passed on rack pulls at that point. Took some side videos of deads and just seems weird to me. Maybe because I am so wide in setup and that is why but def seems off. 1st is 315 and 2nd is 365. Will be it for lifts until Sunday so will get some nice rest up time. Left knee was pretty sore today and right elbow but nothing to serious at this point.
Hyde
Legend
The upper back should generally have some rounding in the thoracic for a strong puller, and will move out of flexion at the start to allow a complete lockout - it’s the lumbar that needs to stay locked in place during the lift. If you watch him right after he’s set his hip height & packed his lats before the pull starts, that area above and below his belt stays lined up quite well.
Some guys like KK famously even pulled with flexion already in the lumbar, BUT they always maintained that or moved towards extension under the load. If you pull and the lumbar flexes more under load than your starting position, that’s when you can really get hurt.
Dustin07
Legend
I thought everything actually looked more in rhythm on the heavier pull than the lighter one lol. My buddy Ian looks really goofy squatting anything under about 315 then all the sudden at 405+ it's the most beautiful squat in the world. my son is the same way. 135 is just too light for him and he gets squirrely. at about 275 he starts to look dynamite.
dapack
Well-known member
Thanks. Really trying to zero in on my setup. Think because I am so wide in stance now everything seems off. Mess around every session with stance width and wider seems better.
dapack
Well-known member
The 315 was rushed a little think that is why. Took a little more time/thought for 365
dapack
Well-known member
May 11th, 2025 (Sunday)
Bench;**Pause
2 sets 7 reps 155lbs, 170lbs
2 sets 5 reps 185lbs, 200lbs
2 sets 3 reps 215lbs, 225lbs
2 sets 2 reps 235lbs, 245lbs
Bench;**Comp
2 sets 1 rep 260lbs, 275lbs
Bench;
1 set 1 rep 285lbs
All week elbows were hurting and right shoulder, lifting really didn't bother them more. With 5 weeks out safe to say bench is now on the back burner. Going to take the rest of this week and next week off of any barbell pressing. Will test in 2 weeks, 3 weeks out, and make a decision on how I want to approach the meet. If the meet was today would say 100kg (220lbs) for opener and call it good.
Bench;**Pause
2 sets 7 reps 155lbs, 170lbs
2 sets 5 reps 185lbs, 200lbs
2 sets 3 reps 215lbs, 225lbs
2 sets 2 reps 235lbs, 245lbs
Bench;**Comp
2 sets 1 rep 260lbs, 275lbs
Bench;
1 set 1 rep 285lbs
All week elbows were hurting and right shoulder, lifting really didn't bother them more. With 5 weeks out safe to say bench is now on the back burner. Going to take the rest of this week and next week off of any barbell pressing. Will test in 2 weeks, 3 weeks out, and make a decision on how I want to approach the meet. If the meet was today would say 100kg (220lbs) for opener and call it good.
dapack
Well-known member
May 12th, 2025 (Monday)
Weight: 201lbs
Squats;**SBD Sleeves
4 sets 3 reps 205lbs, 225lbs, 250lbs, 275lbs
Pioneer Heavy Wraps;
3 sets 3 reps 300lbs, 325lbs, 350lbs
Deads;**Conv
6 sets 1 rep 225lbs, 275lbs, 315lbs, 365lbs, 415lbs, 455lbs
Almost quit squats after the 1st couple warm ups with my right elbow hurting pretty bad. Pushed on and did get better but could still feel it. Gym was pretty busy so really didn't want to record any deads. Today worked on bringing my chest up just a little to get more of a straight line throughout my back. Also, with bars being different worked on getting into my stance before placing my hands on the bar, which I do to find the stance spacing. This gym has 2 different bars and on one getting into the perfect stance and the other always to narrow.
Weight: 201lbs
Squats;**SBD Sleeves
4 sets 3 reps 205lbs, 225lbs, 250lbs, 275lbs
Pioneer Heavy Wraps;
3 sets 3 reps 300lbs, 325lbs, 350lbs
Deads;**Conv
6 sets 1 rep 225lbs, 275lbs, 315lbs, 365lbs, 415lbs, 455lbs
Almost quit squats after the 1st couple warm ups with my right elbow hurting pretty bad. Pushed on and did get better but could still feel it. Gym was pretty busy so really didn't want to record any deads. Today worked on bringing my chest up just a little to get more of a straight line throughout my back. Also, with bars being different worked on getting into my stance before placing my hands on the bar, which I do to find the stance spacing. This gym has 2 different bars and on one getting into the perfect stance and the other always to narrow.
dapack
Well-known member
May 14th, 2025 (Wednesday)
Deads;**Conv
1 set 3 reps 225lbs
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 430lbs, 465lbs**Tied Gym PR
As banged up as I am and only getting in the main lifts in ,today is the only reason I don't throw the towel in for this meet. Last set was pretty smooth and 2 days ago hit 455lbs so pretty confident at this point that there is a good shot to PR my conv at this meet, need 484lbs.
Deads;**Conv
1 set 3 reps 225lbs
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 430lbs, 465lbs**Tied Gym PR
As banged up as I am and only getting in the main lifts in ,today is the only reason I don't throw the towel in for this meet. Last set was pretty smooth and 2 days ago hit 455lbs so pretty confident at this point that there is a good shot to PR my conv at this meet, need 484lbs.
dapack
Well-known member
Just trying to get setup/ form down pat. Here on out once a week. Think at this point got it down as good as I can. Next week will push hard, 4 weeks out, go light at 3 weeks out and around 2 weeks one finally heavy.
Hyde
Legend
Technique is optimally trained at 70-80%. Heavy enough to actually transfer, but light enough to think through with deliberate adjustments. You are pushing 90+%, which is circa-maximal effort. I am making this point purely so you can consider the additional recovery demands/potential for downstream effect.
dapack
Well-known member
That makes more sense using those percentages. Always figured had to be close to failure to see where the break down is but at 80% seems a lot.better than ME.
Hyde
Legend
ME can show weak links or where technique fails, but it’s not how you reinforce those needed improvements. It’s just a way to reinforce maximum neurological recruitment, to build total body brute strength. The Conjugate Method rotates variations for this to manage absolute load, prevent accommodation, and help avoid overuse injuries. They found just repeatedly working up on the same lift goes stale pretty quickly, even regressing.
MrKleen73
Legend
In PL isn't it common to intentionally never miss a lift, or try an unplanned PR unless you pretty much know you have it. Outside of competition or a max testing at the end of a training block of course. That way you engrain success and good practice rather than teaching your body how to fail or break form through too many missed max effort attempts. Plus handling weight you know you can is going to lower the risk of injury and overtraining substantially.
Dustin07
Legend
IDK what the science says but I've been telling my boy that one thing I notice in my lifting partner is that him missing a rep is FAR FAR more taxing, then him getting a rep. if he attempts a 270 bench and misses it, he is absolutely DONE. He will not hit 265, 260, etc. after that. so I often try to throttle him back on his jumps and ensure that he has successful lifts when he's pushing it. I've been doing the same for my boy. (trying at least). like hey, you hit 215. why don't you hit some singles there, or hit 220 rather than risking a failed 225 rep again? becuase he's built very similar, and a failed rep usually trashes the rest of his session.
dapack
Well-known member
Makes total sense now. One is to see the weak link and the other is all about technique.
Hyde
Legend
It’s only common in EXPERIENCED powerlifting. As an ego-based endeavor, the folks who naturally are drawn to heavy lifting have to learn this over time. Missing is not ideal in any fashion.
Well, it’s mainly about lifting at maximal intensity to maintain and build total body power, with the benefit being at these extremely high efforts you can often see some break down/weakness exposing.
If you struggle at the lockout of a variation benchpress, you can infer that your primary accessory work for a bit should probably be something biased towards lockout or tricep strength. Or if your squat variations are way lower than your GM type work might suggest, you can probably infer you need to focus on building up the legs more than your low back, and select accordingly.
SkRaw85
Legend
Well said!
dapack
Well-known member
May 18th, 2025 (Sunday)
Average Weekly Weight: 200lbs
Session #1
Squats;**Cerberus Sleeves
5 sets 2 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs
Pioneer Heavy Wraps;
5 sets 2 reps 315lbs, 340lbs, 365lbs, 390lbs, 415lbs
Session #2
Leg Press;
10 sets 13 reps
With my elbows and right shoulder hurting haven't been able to place the bar how I like or get my grip width. Both were hurting but not as bad and was finally able to get into a good starting position. Next week is a back off week and then will take my last heavy single before the meet.
Average Weekly Weight: 200lbs
Session #1
Squats;**Cerberus Sleeves
5 sets 2 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs
Pioneer Heavy Wraps;
5 sets 2 reps 315lbs, 340lbs, 365lbs, 390lbs, 415lbs
Session #2
Leg Press;
10 sets 13 reps
With my elbows and right shoulder hurting haven't been able to place the bar how I like or get my grip width. Both were hurting but not as bad and was finally able to get into a good starting position. Next week is a back off week and then will take my last heavy single before the meet.
MrKleen73
Legend
Some of the other guys have been doing McCleod Flies to open up their shoulders before benching. Looking at the movement, I would think it would also be very effective opening you up for bar placement in a back squat. Might be worth a shot. I am going to try them on my next chest session for a few warm ups before starting the session. See if that loosens up my right side a bit. It often takes extra sets to loosen up enough to drop as low as the left side. So I have a slightly shorter stroke on the right side in iso-lateral movements until opened up. Hoping that will do the trick ahead of time.
dapack
Well-known member
So had to make a decision and decided to not do the meet. Last 2 nights got barely any sleep and things are just off. Been barley getting any lifting in and to much going on outside the gym. Probably Sun/ Mon will do a ME dead session and hopefully can PR like it would have been the meet. Elbows, wrist and right shoulder are feeling a lot better so that is a plus.
Hyde
Legend
When is the meet in question?
Dustin07
Legend
bummed that you aren't able to make the meet, but glad your joints are feeling improved!!
we did these many moons ago when I dropped in at an xfit gym, with only like 2.5lb plates until we were sweaty, and then proceeded to have a phenomenal bench session.
we did these many moons ago when I dropped in at an xfit gym, with only like 2.5lb plates until we were sweaty, and then proceeded to have a phenomenal bench session.