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DaPack..Fighting Age One Day at a Time

February 24th, 2016

Incline Press;
1 set 5 reps 205lbs
1 set 5 reps 240lbs
4 set 1 reps 265lbs, 280lbs, 295lbs, 310lbs
1 set 5+3 reps 265lbs

Haven't done single with inclines in a while and figured would give it a try. Like yesterday stopped one set early even though I really wanted to do a set at 320-325lbs. Really going to try and focus on that moving forward.
 
February 25th, 2016 (Thursday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs**Use these as DE sets
1 set 5 reps 280lbs
1 set 5 reps 330lbs
1 set 5+13 reps 365lbs**Best rep total at this weight

Rack Pulls;
3 sets 5 reps 280lbs, 330lbs, 365lbs

With all the best reps totals I have now at different weights think will chase after breaking those. This will keep me away from doing super heavy lower rep sets and hopefully help keep me fresh. Plus will give me some motivation moving forward. Might of only pulled 365lbs today but felt good breaking my rep total at that weight.
 
February 26th, 2016 (Friday)

Bench (DE);
6 sets 3 reps 185lbs

Bench;
1 set 5 reps 215lbs
1 set 5 reps 250lbs
1 set 5+3 reps 280lbs

CGBP;
4 sets 7 reps

Considering Mon/ Wed happy with today's workout. Nothing special but chest is recovering from previous workouts this week.
 
February 29th, 2016 (Monday)

Bench (DE):
6 sets 3 reps 185lbs

Bench (2 Boards);
4 sets 5 reps 295lbs

Flat Dbl Press;
4 sets 7 reps 75lbs, 85lbs, 95lbs, 105lbs

Today was an off day but one thing I did take from it is definitely the mid-bench is my weak area. My 2 boards is equal to my reg. bench which just shows what I need to work on. I am within 10lbs of my PR so hopefully by adding boards on Monday and close grip on Friday it wont take my all year to break it. Going to start dropping some weight really slow to start getting ready for the June meet if I decide to do it. There is a lot that needs to happen in order for me to do it but the only thing right now I can control is my weight.
 
March 1st, 2015 (Tuesday)

Squats;
1 set 5 reps 250lbs
1 set 5 reps 295lbs
1 set 5+8 reps 330lbs**Best reps at this weight

Squats (Bench);
3 sets 5 reps 250lbs, 295lbs, 330lbs

Been disappointed in my squats lately and even though had my best reps by +1 today at that weight it took all the way since mid-Nov to beat it. Hopefully can start moving forward a little quicker than that. Going to track my calories next 5 or so days just to see what I need to improve on. Still need to bump my calories up at least 500 but at least have a good starting point.
Calories: 2,020
Fat: 62 grms
Carbs: 175 grms
Pro: 190 grms
Fiber: 21 grms

Need a little more protein and could easily get my calories up by taking in a few extra tablespoons of PB. Had a bowl of cereal really late since at the time was only around 1,400 calories.
 
dapack said:
Going to track my calories next 5 or so days just to see what I need to improve on. Still need to bump my calories up at least 500 but at least have a good starting point.
Calories: 2,020
Fat: 62 grms
Carbs: 175 grms
Pro: 190 grms
Fiber: 21 grms

Need a little more protein and could easily get my calories up by taking in a few extra tablespoons of PB. Had a bowl of cereal really late since at the time was only around 1,400 calories.
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I'm kind of back on that focus this week as well. a friend of mine recently said maybe I'm at my capacity for "easy big", when I mentioned that I felt like I couldn't really grow much beyond where I am. it wasn't meant as an insult. it was a suggestion that its time for me to take back into account micros, timing, etc. so I'm back on four meals a day, and very balanced. no booze.
 
Dustin07 said:
I'm kind of back on that focus this week as well. a friend of mine recently said maybe I'm at my capacity for "easy big", when I mentioned that I felt like I couldn't really grow much beyond where I am. it wasn't meant as an insult. it was a suggestion that its time for me to take back into account micros, timing, etc. so I'm back on four meals a day, and very balanced. no booze.
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That sounds horrible! (says the guy who just ate a whole pizza last night)
 
March 2nd, 2016 (Wednesday)

Bench (DE);
6 sets 3 reps 185lbs to 210lbs

Bench;
1 set 3 reps 230lbs
1 set 3 reps 265lbs
1 set 3+3 reps 295lbs

CGBP;
4 sets 5 reps

Think last week maxing did really take a toll on me. Was an okay workout.
Calories; 2,475
Fat: 62 grms
Carbs: 200 grms
Protein; 263 grms
Fiber: 49 grms

Pretty much what I was trying to aim for. Main goal is just to see how my calories/ macros looked and what I can eat. Very limited in cooking since everything is packed besides one small pot to boil eggs. Been eating a lot of tuna salad, PB&Js, protein powder and micro scrambled eggs.
 
March 3rd, 2016 (Thursday)

Incline Press;
1 set 3 reps 220lbs
1 set 3 reps 255lbs
1 set 1 rep 280lbs
1 set 3+3 reps 280lbs

Push Downs;
4 sets

Crappy sleep and legs still sore from squats so decided to do inclines today and deads tomorrow, not the ideal situation. Shoulders are bothering me and think it is from CGBP. Was not going to do them to begin with and now wish I didn't. Will just do boards for heavy tricep assistance. Hoping can finish next week, last week of this cycle, and then de-load bench then. Worst case will just do all boards next week if they are bothering me still.
Calories; 2,525
Fat; 75 grms
Carbs; 176 grms
Pro; 286 grms
Fiber; 51 grms
 
March 4th, 2016 (Friday)

Deads;
1 set 3 reps 300lbs
1 set 3 reps 350lbs
1 set 1 rep 385lbs
1 set 3+13 reps 385lbs**Best reps at this weight

Rack Pulls;
3 sets 3 reps 300lbs, 350lbs, 385lbs

Legs were still sore from Tuesday squats, glad I waited another day to do deads.
Calories; 2,230
Fat; 63 grms
Carbs; 175 grms
Pro; 241 grms
Fiber; 46 grms
 
March 7th, 2016 (Monay)

Bench (DE);
6 sets 3 reps 185lbs

Bench (3 Boards);
2 sets 5 reps 315lbs, 325lbs
2 sets 3 reps 335lbs, 340lbs
1 set 1 rep 355lbs

Flat Dbl Press;
4 sets 7 reps 90lbs, 100lbs, 110lbs, 120lbs

Looking at it now guess it was a big work load for a bench assistance day. Trying to get some starting numbers for the boards. Next time will do a single board and that will give me some good numbers to start. Shoulders are a little tight and some pain but nothing to much right now. Definitely need to be careful about it though.
 
dapack said:
Thanks!! Back to back weeks of breaking best reps on deads. This week is single week so hopefully can keep it going.
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Just airing on the side of caution...a week off for full recovery wouldn't be frowned upon...but that's hard to do when PRs abound. (Not a week off of everything, just deads.)
 
Famine said:
Just airing on the side of caution...a week off for full recovery wouldn't be frowned upon...but that's hard to do when PRs abound. (Not a week off of everything, just deads.)
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the idea of deloading before the body requires it is foreign among the brethren of the BBD.
my trusted cycle is:
work work PR PR injury cry work work work PR injury injury work work work injury work work work. waiting for next PR. lol
 
March 8th, 2016 (Tuesday)

Squats;
1 set 3 reps 275lbs
1 set 3 reps 315lbs
1 set 1 rep 350lbs
1 set 3+8 reps 350lbs**Best reps at this weight

I knew going in 8 reps was my best reps at the weight but warming up did not think I would even hit 8 reps. Was super happy when I hit the 11th rep and beat my previous by 3. Think focusing on best reps by weight will help me to not get distracted with 1 to 3 reps and keep my from over loading myself. Passed on bench squats since this week is 1+ for deads and want to try and be as fresh as possible for them.
 
March 9th, 2016 (Wednesday)

Incline Press;
1 set 5 reps 230lbs
1 set 3 reps 265lbs
1 set 1 rep 300lbs
1 set 1+3 reps 300lbs

Dbl Shoulder Press;
1 set 15 reps 60lbs
1 set 13 reps 70lbs
1 set 11 reps 80lbs
1 set 9 reps 90lbs
 
March 10th, 2016 (Thursday)

Deads;
1 set 5 reps 315lbs
1 set 1 rep 340lbs
1 set 3 reps 365lbs
1 set 1 rep 385lbs
1 set 1+10 reps 405lbs**Best reps at this weight

Rack Pulls;
1 set 5 reps 315lbs
1 set 3 reps 365lbs
1 set 1 rep 405lbs

Just beating my last reps at this weight, 5, was my goal but never did I think I would double it. Going to be a while I think before I beat that number. Weighed in at 193lbs today so still have a ways to go before I can even think about the June meet. I know if push comes to shove I could drop 10ish in water but would prefer only to have to drop 5ish. Have about 13 weeks so should not be an issue doing so. Biggest problem is we finally accepted an offer on our house with closing date of 4/12. Called 30 places today to rent but only found one that would take my little baby girl, 100lb bulldog. So now the stress starts. Need to find a place to rent, try and fit everything on the truck, drive half way across the country and both my wife and I need to find jobs. Needless to say the meet is not a high priority but still is on the table. Could miss around 2 weeks training and need to find a decent gym once we move and during the that part diet is going to be extremely rough. Not going to de-load because of this and just going to push through unless things really get rough.
 
Congrats on beating you old PR.

Now onto this house thing...you're moving across the country...but neither of you have jobs lined up yet??? Are you in witness protection?
 
Famine said:
Congrats on beating you old PR.

Now onto this house thing...you're moving across the country...but neither of you have jobs lined up yet??? Are you in witness protection?
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No we just don't have anything here. The only reason we moved here was for a job that went away. I should be able to get a job out there doing what I do now and it pays a lot more. At our age it was time to make a decision on where we wanted to be before it was to late and we would be stuck here.
 
March 11th, 2016 (Friday)

Bench;
1 set 5 reps 240lbs
1 set 1 rep 260lbs
1 set 3 reps 275lbs
1 set 1 rep 295lbs
1 set 1+3 reps 310lbs

Bench (1 Board);
4 sets 5 reps 275lbs

Have pain and tightness in the tie in between the outer upper chest, bicep and delt. Plus side is even with the single board felt no pain so until I feel better going to just do boards and drop inclines too. Even if it takes longer than a weak cannot see my bench dropping off since the strongest part of the lift is off the chest for me and will definitely be putting extra work into training my weak spot. Win, win situation.
 
I'm gonna road trip down and see you when you get settled in! hopefully my back is better by then and we can have a good deadlift session or something. maybe i'll make you do a WOD lol.
 
Dustin07 said:
I'm gonna road trip down and see you when you get settled in! hopefully my back is better by then and we can have a good deadlift session or something. maybe i'll make you do a WOD lol.
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That would be awesome. You could show me how to do power cleans too.
 
Been sick all week so call it a forced de-load. Stress is building with the move. Hoping no problems with the selling of the house and we can leave 9th and get in on the 11th. Not looking forward to being unemployed and hoping can get hired out there. My age works against me but at least I have experience this time.
 
you think your age is a negative at this point? it seems like you'd be right in the sweet spot. Are you staying in the same line of work?
 
Dustin07 said:
you think your age is a negative at this point? it seems like you'd be right in the sweet spot. Are you staying in the same line of work?
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Yes I am going to try and get hired out there. Have to take the test before I put my app in but can only do it out there so could take a little to get hired there or know if I am hired. The pay is a lot more too so hoping can get on out there and just hopefully retire from it. Really love my job. Have the normal grips like most about their job; schedule 64 to 80 hours in a row before a day off, medical sucks and would rather deal with inmates than some of my co-workers but that is life. Most part I am happy going to work every day.
 
March 21st, 2016 (Monday)

Bench (DE);
4 sets 3 reps 185lbs

Bench;
3 sets 1 rep 275lbs, 295lbs, 315lbs**Testing shoulder

Bench (2 Boards);
4 sets 7 reps 275lbs, 280lbs, 285lbs, 290lbs

Flat Dbl Press;
1 set 15 reps 80lbs
1 set 13 reps 90lbs
1 set 11 reps 100lbs
1 set 9 reps 110lbs
1 set 5 reps 125lbs

Shoulders felt okay but could still feel it a little bit. Over all an okay workout considering I am on day 8 of 9 on my work schedule and had 2 12.5 hour shifts over the weekend. Probably on got 12 hours of sleep too over the weekend. Hoping if I get on out there the schedule will be a little better. Really don't expect much the first few days coming off my work weekends so not really disappointed.
 
March 22nd, 2016 (Tuesday)

Squats;
1 set 5 reps 280lbs
1 set 3 reps 325lbs
1 set 1 rep 350lbs
1 set 1 rep 375lbs
1 set 1+3 reps 375lbs

So glad it is finally Friday was drained and tired. Decided to pass on bench squats and really wasn't happy with my squats but at least got something done.
 
dapack said:
March 21st, 2016 (Monday)

Bench (DE);
4 sets 3 reps 185lbs

Bench;
3 sets 1 rep 275lbs, 295lbs, 315lbs**Testing shoulder

Bench (2 Boards);
4 sets 7 reps 275lbs, 280lbs, 285lbs, 290lbs

Flat Dbl Press;
1 set 15 reps 80lbs
1 set 13 reps 90lbs
1 set 11 reps 100lbs
1 set 9 reps 110lbs
1 set 5 reps 125lbs

Shoulders felt okay but could still feel it a little bit. Over all an okay workout considering I am on day 8 of 9 on my work schedule and had 2 12.5 hour shifts over the weekend. Probably on got 12 hours of sleep too over the weekend. Hoping if I get on out there the schedule will be a little better. Really don't expect much the first few days coming off my work weekends so not really disappointed.
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Those should like sh!tty shifts. I'd want to sleep after that.
 
March 23rd, 2016 (Wednesday)

Bench;
4 sets 3 reps 185lbs

Bench (3 Boards);
2 sets 5 reps 315lbs
2 sets 3 reps 325lbs, 330lbs

Dbl Shoulder Press;
1 set 15 reps 70lbs
1 set 13 reps 80lbs
1 set 11 reps 90lbs
1 set 7 reps 100lbs

Okay workout again today. One positive is my triceps really got a good workout and were actually pumped afterwards. Think as far as boards go the 3 is the best to really hit my triceps hard. Only have 16 days until we pack up and move. This week going to chalk it up to being sick last week and working my 9 in a row. Next week will do my 3+ week but leave a some reps left in the tank. Following week is my 1+ week and going to really go heavy that week but not max out to failure. Thinking once we get out there will take a few days to find a good gym and the following week will just mess around and not do nothing to serious. That will give me close to 2 weeks of de-loading and recovery.
 
March 24th, 2016 (Thursday)

Deads (DE);
3 sets 3 reps 225lbs, 250lbs, 275lbs

Deads;
1 set 5 reps 285lbs
1 set 1 reps 310lbs
1 set 3 reps 335lbs
1 set 1 rep 350lbs
1 set 5+4 reps 370lbs

Just what I thought today was going to be, UGLY. Hopefully next week will be a lot better. Weight was 190lbs today so slowly getting there. Going to be hard the next month or so but hopefully can drop a couple pounds during all the moving and stuff. Last time I maxed it was 355lbs on bench so getting within striking distance to x2 body weight.
 
March 28th, 2016 (Monday)

Bench;
2 sets 1 rep 275lbs, 295lbs**Shoulders still hurt, probably more

Bench (3 Boards);
4 sets 5 reps 295lbs

Flat Dbl Flies;
1 set 15 reps 85lbs
1 set 13 reps 95lbs
1 set 11 reps 105lbs

Pain really isn't in the shoulders but easier to list it like that. It is were the outer chest and bicep connect with each other, the tendon. Hoping it does not take forever to heal up but again like last year getting close to x2 body weight in bench and another injury. Boards and dbls seem fine so will just focus on both those.
 
that's the same place I was getting my shoulder pain. I dont know if it fixed it or not, but doing those ketttlebell armbars for a week or two led to the pain going away. so it could be a coincidence, but I find myself doing them frequently now because they seem to help.

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Dustin07 said:
that's the same place I was getting my shoulder pain. I dont know if it fixed it or not, but doing those ketttlebell armbars for a week or two led to the pain going away. so it could be a coincidence, but I find myself doing them frequently now because they seem to help.

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Thanks. Gave it and try and did some other stuff to target that area. Hopefully it is just tight and nothing major.
 
March 29th, 2016 (Tuesday)

Squats;
1 set 5 reps 255lbs
1 set 5 reps 300lbs
1 set 5 reps 330lbs
(Joker Sets)
1 set 5 reps 350lbs
1 set 5 reps 365lbs

Energy and motivation is at an all time low. A lot is the move coming up in less than 2 weeks and come next Thursday both my wife and I will be unemployed and moving half way across the country. Plus side is we are in a position to do this and a lot of people never have the means to just pick up and move like we are. Hopefully it doesn't take long for me to get hired out there. I have to take the test even before I turn my app in but there is a testing date on 4/15 so that is at least good news.
 
sounds like an adventure! I'm glad you guys have things squared away and sound like you're prepared for the transition. personally, I prefer the coast... i love the midwest very much (especially snow goose season) but when I get too far away from the coast I feel weird.
 
Dustin07 said:
sounds like an adventure! I'm glad you guys have things squared away and sound like you're prepared for the transition. personally, I prefer the coast... i love the midwest very much (especially snow goose season) but when I get too far away from the coast I feel weird.
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We are so excited, stressed, but excited for the adventure. We have not been around family for 17 years since we moved to the midwest and it is nice to finally go home.
 
March 31st, 2016 (Thursday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
1 set 5 reps 305lbs
1 set 1 rep 330lbs
1 set 3 reps 355lbs
1 set 3 reps 390lbs
3 sets 1 rep 405lbs, 425lbs, 455lbs

My hams/ glutes are killing me from Tuesday and had no energy. Really didn't think I would be able to pull 455lbs and had it in my mind it wasn't going to happen. It went up really quick and smooth with no problems. My gym PR I set in December, 460lbs, and my overall PR is 470lbs. Hopefully will feel better next week and if I do deads first in the week at least I wont be sore.
 
Dustin07 said:
wow nice pulls!
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Thanks, hopefully a new gym PR or overall PR next week. Thanks for the kettle ball stretch. I am feel a lot better doing those and other stretches. One thing I always wonder about Sheiko but now understand is almost every bench workout he has high rep dbl flies in the program. Now I know it is more for stretching and used to help the tightness in the issue I am having now. Going to add a few light sets after each session now.
 
April 1st, 2016 (Friday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 225lbs
1 set 3 reps 250lbs
1 set 2 reps 275lbs
2 sets 1 rep 295lbs, 315lbs

Overall a good workout. Strength is down a little but pain is a lot better. This cycle my 1+ rep is 315lbs and should have been able to get 4 to 5 reps before hurting myself. Monday really don't know how many I will get but will be happy with 3 reps. Tuesday will hopefully be a new PR in deads and Wednesday hoping to at least hit 425lbs on squats with heavy wraps. That is my last 3 workouts in the mid-west and come Friday hitting the road. Hoping can find a good gym out there without having to pay the stupid high amount of money to even join. My wife had a good idea and that is to go around to the gyms and do a free test membership until I decide on the gym and we have some income coming it. My wife almost quit here job the last 2 days because they are screwing with her and I might be paranoid but the last 2 days at my job it seems like they are screwing with me. Cannot wait to get out of here.
 
April 4th, 2016 (Monday)

Bench (DE);
4 sets 3 reps 185lbs

Bench;
1 set 5 reps 225lbs
1 set 3 reps 250lbs
1 set 2 reps 275lbs
1 set 1 rep 295lbs
1 set 1 rep 315lbs
1 set 1+3 reps 315lbs

Took me 50 mins from the time I walked into the gym and started my rotator cuff work, stretching and warm up sets before I got to my 1 working set. Plus side is felt the injury when warming up and noticed was touching the bar to high on my chest, I adjusted it a little lower and pain went a way. Still sore/ hurting a little but definitely a lot better than it has been.
 
hey i'm glad those kb movements are helping you. do you ever do PVC pass throughs? I visited a box a month or two ago and they had us do the same shoulder mobility/pvc pass throughs with light bands. it was a great combination of stretching with light light light work involved. like yoga kinda. just another nice shoulder movement.
 
Dustin07 said:
hey i'm glad those kb movements are helping you. do you ever do PVC pass throughs? I visited a box a month or two ago and they had us do the same shoulder mobility/pvc pass throughs with light bands. it was a great combination of stretching with light light light work involved. like yoga kinda. just another nice shoulder movement.
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No I don't but just googled them and looks like a good thing to add. Maybe could do them at home with a broom or something.
 
we basically have broom sticks at 24hr fitness that i use, and at the box they just take a 5ft or so long piece of pvc piping. i've seen some people fill them with sand as well to give it a little more resistance. i think its all just different flavors of the same thing.
 
April 5th, 2016 (Tuesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
1 set 3 reps 315lbs
1 set 2 reps 365lbs
2 sets 1 reps 405lbs, 435lbs
1 set 9/10th of a rep 465lbs

Missed the lock out barely but was a bad day, 435lbs was a lot harder than it should have been. Strange thing is last week felt like crap and pulled 455lbs really good and today 435lbs was harder for me. Came in really confident after last week thinking 475 to 495lbs was possible and today was a different story. Deads are so weird like that and form just seemed off a tad. Plus side is I know my PR's are there for the taking and just need to keep on doing the same thing.
 
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