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DaPack..Fighting Age One Day at a Time

March 27th, 2017 (Monday)

Weight 198lbs**Was 215lbs before being sick

Wave of 7's, Week 1**Only 2 week wave

Bench;
1 set 9 reps 135lbs
1 set 7 reps 155lbs
1 set 5 reps 185lbs
2 sets 3 reps 195lbs, 220lbs
2 sets 7 reps 230lbs, 235lbs
1 set 6 reps 240lbs**Have numbers set to high, adjusted down 20lbs

Seated Barbell Shoulder Press;
5 sets 13 reps 65lbs, 80lbs, 95lbs, 115lbs, 135lbs

Hammer Strength Decline CGBP;
5 sets 13 reps

Really don't keep track of assistance work but figured for seated shoulder press would. Not looking to drop weight fast and not going to stress about it but looking to get down to 190lbs in the next couple of months.
 
March 28th, 2017 (Tuesday)

Deads;
3 sets 3 reps 185lbs, 225lbs, 275lbs
3 sets 2 reps 295lbs, 330lbs, 350lbs
1 set 1 rep 365lbs
1 set 1 rep 365lbs**Conv

(Super Set)
--1a. Dbl SLDL; 5 sets 9 reps
--1b. Dbl Shurgs

Dbl Curls;
5 sets 7 reps

Didn't get a lot of sleep so just messed around today. Strange thing is I haven't done conv. deads in years and without practicing or anything pulled it just as easy, if not a little easier, than the sumo before. Might start messing around again doing conv. deads again just to see.
 
I tend to switch between conventional and sumo whenever either lift stalls...typically conventional really starts taking off after a few months of strictly dedicated sumo work, more so than the other way around...
 
Yomo said:
I tend to switch between conventional and sumo whenever either lift stalls...typically conventional really starts taking off after a few months of strictly dedicated sumo work, more so than the other way around...
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most likely when you get stronger with sumo you get more power off the floor which can be a huge part in conventional too but conventional the "typical" weak point is near lockout or around the knee but when you get the sumo DL off the floor, you've already won
 
March 29th, 2017 (Wednesday)

Wave 3's, Week 1

Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 155lbs
1 set 5 reps 185lbs
7 sets 3 reps 210lbs, 215lbs, 220lbs, 225lbs, 230lbs, 235lbs, 240lbs

Flat Dbl Press;
5 sets 11 reps

Incline CGBP;
5 sets 7 reps
 
March 30th, 2017 (Thursday)

Deads;**Conv
3 sets 3 reps 185lbs, 225lbs, 275lbs
4 sets 1 rep 315lbs, 346lbs, 365lbs, 385lbs

Pull Downs;
5 sets 9 reps

After a few sets of deads realized this was my 3rd session in 6 days with maxing out too. Know wander I am going backwards. Definitely going to do a total deload next week.
 
just go in, do your wamrup sets and then some easy isolation stuff to get some blood flowing for the next few days
 
April 3rd, 2017 (Monday)

Wave 7's, Week 2

Bench;
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs
1 set 2 reps 220lbs
4 sets 1 rep 235lbs, 250lbs, 265lbs, 280lbs
1 set 7+1 rep 250lbs

Seated Barbell Press;
5 sets 5 reps 135lbs, 140lbs, 145lbs, 150lbs, 160lbs

Hammer Strength Decline CGBP;
5 sets 11 reps
 
Warsheeper said:
looking strong again!
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Wouldn't say that but getting there. Last block of bench during the Wave 7's I finished at 250lbs for 5 reps so +3 reps compared to last block. I finished the block out with a 340lb max so hopefully that is a good sign. Seems with Juggernaut everything starts falling in place towards the end of the block, around the middle of the Wave of 3's. Hoping to at least get close to the same max at the end of this block but also be around 25lbs lighter too. 190lbs compared to 215lbs.
 
April 4th, 2017 (Tuesday)

V-Bar Pull Downs;
5 sets 9 reps

Hammer Strength Low Rows;
5 sets 11 reps

Seated Rows;
5 sets 13 reps

Wide Grip Pull Downs;
5 sets 7 reps

Leg Press;
5 sets 7 reps

Been since Nov. since I hurt my left knee. It still hurts at times even in daily life but getting better. Anything past a 3/4 squats is when it hurts so figure maybe leg presses will help with the rehab. Holding off going to the doctors since if it is the worst case scenario then there goes powerlifting for long time. Coming late summer is when I will make the decision to go in and see the doctors. Hopefully things will work out and will not have to go. Going to setup up a Juggernaut block for leg presses just so I have a routine to follow and wont try and do to much.
 
Dustin07 said:
does the knee get irritated at all during deads, or just the squats?
Click to expand...
Squats and in normal daily life. If I get around parallel then at times I feel pain. There is improvement but still get pain from time to time just squatting down with no weight.
 
April 5th, 2017 (Wednesday)

Wave 3's, Week 2

Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 155lbs
1 set 5 reps 175lbs
1 set 2 sets 185lbs
1 set 1 rep 205lbs
5 sets 3 reps 225lbs, 230lbs, 235lbs, 240lbs, 245lbs

Flat Dbl Press;
5 sets 11 reps

Machine Dips;
5 sets 7 reps
 
April 7th, 2017 (Friday)

Wave 9's, Week 1

Military Press;
1 set 9 reps 65lbs
1 set 7 reps 95lbs
1 set 5 reps 110lbs
1 set 3 reps 130lbs
3 sets 9 reps 135lbs, 140lbs, 145lbs

Dbl Incline Press;
5 sets 7 reps

Push Downs;
5 sets 13 reps
 
April 10th, 2017 (Monday)

Cardio; 20 mins

Wave 3's, Week 3

Incline Press;
1 set 5 reps 140lbs
1 set 3 reps 165lbs
1 set 2 reps 195lbs
3 sets 1 rep 210lbs, 225lbs, 240lbs
1 set 3+5 reps 250lbs

Flat Dbl Press;
5 sets 9 reps

Hammer Strength Decline CGBP;
5 sets 7 reps

Weight ranged between 197 to 201lbs last week, jumping a lot last couple days do to some cheat meals. Hoping next 12 weeks, end of bench block, can get to 190lbs.
 
April 12th, 2014 (Wednesday)

Cardio; 20 mins

Wave 5's, Week 1

Bench;
4 sets 3 reps 135lbs, 155lbs, 175lbs, 185lbs**Speed reps
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
6 sets 5 reps 205lbs, 210lbs, 215lbs, 220lbs, 225lbs, 230lbs

Seated Barbell Press;
6 sets 3 reps 135lbs, 145lbs, 155lbs, 165lbs, 175lbs, 185lbs
 
April 13th, 2017 (Thursday)

Wave 5's, Week 1

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 set 2 reps 295lbs, 320lbs
1 set 5 reps 350lbs

(Super Set)
--1a. Dbl SLDL's; 5 sets 9 reps
--1b. Dbl Shrugs

Leg Press;
4 sets 9 reps
 
April 14th, 2017 (Friday)

Wave 9's, Week 2

Military Press;
1 set 7 reps 95lbs
1 set 5 reps 105lbs
1 set 3 reps 130lbs
1 set 1 rep 150lbs
1 set 9+1 reps 160lbs

Incline Dbl Press;
5 sets 7 reps

Machine Dips;
5 sets 13 reps
 
April 17th, 2017 (Monday)

Wave 5's, Wee 2

Bench;
1 set 9 reps 135lbs
1 set 7 reps 155lbs
1 set 5 reps 175lbs
1 set 3 reps 185lbs
2 sets 2 reps 200lbs, 225lbs
3 sets 1 rep 250lbs, 275lbs, 290lbs
3 sets 5 reps 240lbs, 245lbs, 250lbs

Seated Barbell Press;
5 sets 2 reps 135lbs, 145lbs, 160lbs,175lbs, 185lbs

Was frustrated so just left without doing cardio or triceps. De-load for inclines this week so might do another bench session with singles.
 
April 18th, 2017 (Tuesday)

Wave 5's, Week 2

Deads;
4 sets 3 reps 275lbs**Speed work
4 sets 1 rep 325lbs, 345lbs, 365lbs, 385lbs

V-Bar Pull Downs;
5 sets 9 reps

Seated Rows;
5 sets 11 reps

Looking through my logs and noticed one thing about deads that seems to be consistence. Every time I have to take time of from deads, 3 or more weeks, my next session is one of my best. Perfect example is after 4 weeks of being sick I pulled my best since I started back up again after the move. Every other movement is down big time but deads actually got better while I was sick and took 4 weeks off. Seems to be always the case with deads. I known it for awhile but it is hard to do when I get to the gym and just have easy pulls. Going to let this block run out the way it is and depending on what happens might adjust my working weight to 85% of max.
 
its been a long time now since i've been able to pull true "training weight" on deads, but I know that if I pulled over 400lbs two weeks in a row my deads would drop fast and hard until I took at least 1-2 weeks off from them.
 
Dustin07 said:
its been a long time now since i've been able to pull true "training weight" on deads, but I know that if I pulled over 400lbs two weeks in a row my deads would drop fast and hard until I took at least 1-2 weeks off from them.
Click to expand...
Good it is not only me. Figured my age was causing it. If I have a hard single rep it seems it take me around 3 to 4 weeks. Just need to stick with the plan and quit pulling hard weight anymore.
 
dapack said:
Good it is not only me. Figured my age was causing it. If I have a hard single rep it seems it take me around 3 to 4 weeks. Just need to stick with the plan and quit pulling hard weight anymore.
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well before my back issues started I was only about 31-32? and I know that if I pulled 405 x 6 today then next week I was NOT going to be able to come back and pull 425 x 1. in fact, I'd probably be struggling at 385. for whatever reason 405+ was that magic number. anytime I pulled over 400 from the ground I was delayed at least 1-2 weeks.
 
April 19th, 2017 (Wednesday)

Cardio; 25 mins

Wave 7's, Week 1

Military Press;
1 set 9 reps 85lbs
1 set 7 reps 100lbs
1 set 5 reps 115lbs
1 set 3 reps 130lbs
1 set 2 reps 145lbs
3 sets 7 reps 150lbs, 155lbs, 160lbs

Flat Dbl Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 11 reps
 
April 20th, 2017 (Thursday)

Cardio; 25 mins

Leg Extensions;
5 sets 13 reps

Leg Press;
4 sets 5, 3, 1, 20 reps

Leg Curls;
5 sets 13 reps

Guess it has been only 10 days since I started my diet to drop some weight but I am up a couple of pounds. April 10th would be the official start date and was at 199lbs and this week so far I am at 202lbs average. Been frustrated since there is no reason I should be up weight unless I am still gaining weight back from the 20lbs I lost being sick. On work days I eat the same thing so yesterday tracked my calories;
Calories; 2,403
Fat; 47
Carbs; 249
Fiber; 49
Protein; 246
Going to just stick will the game plan and I see no reason after 10 more weeks cannot be at 190lbs.
 
Dustin07 said:
could it just be a little water retention right now?
Click to expand...
That is one thing I was thinking about. Last week was eating 4 to 5 servings of cottage cheese a day, lots of sodium. Took it out this week so guess will see. No reason I shouldn't be dropping a little bit each week.
 
April 21st, 2017 (Friday)

Cardio; 25 mins

Bench;
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
5 sets 1 rep 275lbs, 280lbs, 285lbs, 290lbs, 295lbs

Seated Barbell Press;
5 sets 11 reps 95lbs, 105lbs, 115lbs, 135lbs, 150lbs

Machine Dips;
5 sets 13 reps

Bench felt really good today, explosiveness was back in all the reps. Still not close to were I was before getting sick but at least things look like it could be turning around.
 
April 24th, 2017 (Monday)

Cardio; 30 mins

Wave 5's, Week 3

Bench;
1 set 7 reps 135lbs
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
6 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs, 285lbs, 295lbs
1 set 5+5 reps 260lbs

Feels like my bench is starting to come back. 3 weeks ago did 250 for 8 reps. Strange things are going on with my body and cannot figure it out. Since I started my diet 2 weeks ago went for 199lb average to 203lb for last week. Only thing I can honestly think of is that I am still gaining weight back from the 20lbs I lost being sick. I listed my calories, 2,500, so I am definitely in a defect each day. I also took away 100 grms of carbs on non work out day too, around 500 calories less. Mirror says I am losing fat though the scale is saying something completely different. I did measure my waist around my love handles but only probably for me is I have to get to a six pack before my love handles go away. So really cannot use even that as a good tool. Think until my body plateaus from gaining weight back from being sick the scale is useless. This week cardio will be 5 sessions @ 30 mins. Started out at 3 sessions @ 20 mins so each week adding in a session and 5 more minutes. Hoping to stop at 7 @ 40 mins. Just going to stick to the plan and whatever happens over the next 10 weeks happens. Either way I should be down body fat though who knows were the scale weight will be.
 
April 25th, 2017 (Tuesday)

Cardio; 30 mins

Wave 5's, Week 3

Deads;
1 set 5 reps 225lbs
1 set 3 reps 275lbs
1 set 2 reps 315lbs
2 sets 1 rep 340lbs, 365lbs
1 set 5 reps 385lbs

(Super Set)
--1a. Dbl SLDL's; 5 sets 9 reps
--1b. Dbl Shrugs

Think if I really pushed it and did couple resets could have hit 10 reps but seen no point. Felt really good today and had explosiveness is all my reps so that is a plus. I have been debating after the final wave of deads to do a 2 week de-load and think I will give it a try. Only thing is my waves will now become a 5 week block. Next wave would look like this;
Week 1; De-load
Week 2; De-load with 1 working set at 340 x3; suppose to be 7 sets 340x3
Week 3; 3 working sets 355 to 375; suppose to be 5 sets 375x3
Week 4; De-load; suppose to be final week of wave at 405x3
Week 5; End wave here at 405x3
I know history tells me if I did the wave as is there would be no way I could hit 405x3 at the end, probably wouldn't even hit 365. Going to give this a try next wave and see how it works out.
 
April 26th, 2017 (Wednesday)

Cardio; 30 mins

Wave 1's, Week 1

Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
9 sets 1 rep 230lbs, 235lbs, 245lbs, 250lbs, 255lbs, 260lbs, 265lbs, 270lbs, 275lbs

Incline felt a little off but think that was because of bench Monday but overall pretty happy. 285lbs was my goal for this block so should be a lock plus some extra. Taking this week off with pressing assistance and MP's was suppose to end the wave this week but do to bench ending will wait until next week to finish MP's.
 
dapack said:
I did measure my waist around my love handles but only probably for me is I have to get to a six pack before my love handles go away. So really cannot use even that as a good tool. Think until my body plateaus from gaining weight back from being sick the scale is useless. .
Click to expand...

I'm the same way, I'm either completely lean, or I keep the mid section. I really never get that V look from the obliques that everyone else gets unless i'm down to like 6%. I sometimes wonder if having a burst disk under my L5 changes the composition of my abs/gut a little bit.
 
April 27th, 2017 (Thursday)

Cardio; 30 mins

Leg Extensions;
5 sets 11 reps

Leg Press;
2 sets 3 reps
3 sets 7 reps

Leg Curls;
5 sets 11 reps

Short workout. Was going to do some biceps to make it worth while going to the gym but can never get motivated to do biceps. I just see no point in doing them since they wont help my lifts and right now really don't care about my arm size.
 
dapack said:
Short workout. Was going to do some biceps to make it worth while going to the gym but can never get motivated to do biceps. I just see no point in doing them since they wont help my lifts and right now really don't care about my arm size.
Click to expand...

I think I just do it for the pump. I can't say that doing extra bicep work has ever made my arms any bigger than just sticking to my core power or oly lifting. i remember sbjones on the dungeon used to call bicep work poptarts... nutritionally empty but taste good, lol. although I do db curls regularly because I think they help my elbows stay healthy
 
April 28th, 2017 (Friday)

Cardio; 30 mins

Wave 7's, Week 2

Military Press;
1 set 9 reps 75lbs
1 set 7 reps 95lbs
1 set 5 reps 105lbs
1 set 3 reps 130lbs
1 set 2 reps 150lbs
8 sets 1 rep 160lbs,170lbs,175lbs, 180lbs, 185lbs, 190lbs, 195lbs, 200lbs

Suppose to hit 170x7 next week but looks a little doubtful. Plus side is 200lbs went up really good and looks like I might have a fighting chance at 225lbs at the end of this block. Starting to get a little sick but hoping it doesn't get worse since I am finally making good gains again.
 
May 1st, 2017 (Monday)

Cardio; 35 mins

Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
7 sets 1 rep 250lbs, 275lbs, 285lbs, 295lbs, 300lbs, 305lbs, 315lbs

Dbl Incline Press;
5 sets 5 reps

Machine Push Downs;
5 sets 7 reps
 
May 2nd, 2017 (Tuesday)

Cardio; 35 mines

Wave 3's, Week 1**De-load

Deads;**Speed Work
4 sets 3 reps 275lbs
4 sets 1 rep 315lbs, 340lbs, 365lbs

(Super Set)
--1a. Dbl SLDL's; 5 sets 7 reps
--1b. Dbl Shrugs

(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Dbl Incline Hammer
--2c. Dbl Spider

So figured for deads de-load week would do 4 sets 3 reps @ 60% and 3 to 4 set 1 rep up to 80%.
 
May 3rd, 2017 (Wednesday)

Cardio; 35 mins

Wave 7's, Week 3

Military Press;
1 set 9 reps 85lbs
1 set 7 reps 95lbs
1 set 5 reps 105lbs
1 set 3 reps 130lbs
1 set 2 reps 150lbs
1 set 1 rep 160lbs
1 set 7+3 reps 170lbs**Really didn't think I had it in me

Dbl Flat Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 7 reps
 
May 4th, 2017 (Thursday)

Cardio; 35 mins

Leg Extension;
5 sets 11 reps

Leg Press;
1 set 5 reps
1 set 3 reps
1 set 2 reps
1 set 1 rep
1 set 20 reps

Leg Curls;
5 sets 11 reps

Dbl Curls;
5 sets 7 reps
 
May 5th, 2017 (Friday)

Cardio; 35 mins

Wave 1's, Week 2

Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 200lbs
1 set 2 reps 225lbs
6 sets 1 rep 240lbs, 250lbs, 260lbs, 270lbs, 275lbs, 280lbs

Seated Barbell Press;
5 sets 9 reps 115lbs, 125lbs, 140lbs, 155lbs, 170lbs

Starting Saturday going to overnights I heard, 11pm to 7am, but as of right now only got next week's schedule. Saturday is going to suck since I will be doing a double 3pm to 7am do to the schedule starting on Sunday's. Right now hoping to come home and sleep until 4pm and hit the gym by 430pm but one thing I am worried about is if it will be to busy and I cannot getting any work done. I could go after work but again it might be to hard to fall asleep after working out. Another option would be going around 8pm at night and that should give me enough time to hit the gym and get back and get ready to leave for work at 10pm. Will try the first option on Monday and if it doesn't work out will go around 8pm.
 
May 8th, 2017 (Monday)

Cardio; 40 mins

Wave 3's, Week 1

Bench;
1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
4 sets 1 rep 250lbs, 275lbs, 285lbs, 295lbs
6 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs, 265lbs, 275lbs

Finally after 4 weeks of dieting/ cutting lost weight. So far here is how it looks;
Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Originally thought 3,000 to 3,200 was my maintenance but now thinking it is more like 2,500. Going to drop one serving of oats on work out days so that brings it to around 2,200 calories and non work out days are at 2,000. So I go from wanting to lose 9lbs in 12 weeks to now if I want to hit my goal need to lose 12lbs in 8 weeks. Was hoping at first the 9lbs would be worst case and was actually hoping for mid 180's with a slight 6 pack. Now getting to 190lbs might be difficult. Just need to stick with the game plan and not do anything stupid. Got about 10 hours total of sleep last 2 days so today's session was not the best. Worst part was doing cardio. Hoping my body gets adjusted to these overnights soon. At least it is my Friday and can get caught up on some much needed sleep.
 
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