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DaPack..Fighting Age One Day at a Time

May 31st, 2017 (Wednesday)

Cardio; 40 mins

Squats;
5 sets 5 reps 95lbs, 135lbs, 160lbs, 185lbs, 205lbs
3 sets 3 reps 225lbs, 250lbs, 275lbs**Light wraps, 4 wraps
3 sets 1 rep 295lbs, 315lbs, 335lbs**Light wraps, 5 wraps..When tightened all the way get 7 wraps with a x-cross

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer Curls
--1c. Dbl Spider Curls

Almost talked myself out of it on the way to the gym because I been so afraid of what may happen. No pain during the workout but in Jan when I tested it out had no pain but a couple days later it hit me. Figured if I make it to next week with no pain should be good to go.
 
June 1st, 2017 (Thursday)

Cardio; 40 mins

Bench;

1 set 9 reps 135lbs
1 set 7 reps 160lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
7 sets 1 reps 275lbs, 285lbs, 295lbs, 305lbs, 310lbs, 315lbs, 320lbs

So far no pain in my left knee. Did all reps without a spot and starting to feel a little more comfortable again hitting 3 plates.
 
Dustin07 said:
kinda blows my mind that you can take that much time off, then just walk back into a 335lb squat.
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Think is just proves the power of deads. Last year before move was around 405ish with light wraps and took the 4 months of not working out because of the move and couldn't even do 2 plates when I started back up. This time was around 365lbs and took 6 months off but still working out and hit 335lbs.
 
June 2nd, 2017 (Friday)

Cardio; 40 mins

Wave 7's, Week 1

Inclines
1 set 7 reps 135lbs
1 set 5 reps 160lbs
2 sets 3 reps 185lbs, 210lbs
5 sets 7 reps 225lbs, 230lbs, 235lbs, 240lbs, 245lbs

So this week working 7 in a row and since I am moving back again to overnights Saturday into Sunday have a double, 3pm to 7am. I am off Wed/ Thurs so will do bench/ deads those days. Not going to expect to much next week and if there is a drop off wont worry. Just hope they leave me for sometime and quit jumping me around every 2 weeks between different shifts/ days off. Plus side is still no pain in left knee.
 
June 3rd, 2017 (Saturday)

Cardio; 40 mins

Have my double today, 3pm to 7am, and really not looking forward to it. Got a prescription for sleeping pills so hopefully this go around of overnights will be a lot easier than last. No knee pain still.
 
June 5th, 2017 (Monday)

Cardio; 40 mins

Pretty worn down with the schedule/ shift change so only cardio today. At least it is finally Friday. Down -2lbs for the week for an average weight of 194lbs. With 4 weeks left should be able to hit the goal off under 190lbs.

Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Wk 5; 200lbs
Wk 6; 198lbs
Wk 7; 196lbs
Wk 8; 194lbs
 
June 6th, 2017 (Tuesday)

Cardio; 40 mins

Wave 1's, Week 1

Bench;
1 set 9 reps 135lbs
1 set 7 reps 160lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
5 sets 1 reps 275lbs, 285lbs, 295lbs, 300lbs, 305lbs

Just as bad as I thought it would be. Off next 2 nights/ mornings so hopefully a good nights sleep will change things.
 
June 7th, 2017 (Wednesday)

Cardio; 40 mins

Wave 1's, Week 1

Bench;
1 set 9 reps 135lbs
1 set 7 reps 160lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
7 sets 1 reps 275lbs, 285lbs, 295lbs, 305lbs, 310lbs, 315lbs, 325lbs

Wave 7's, Week 2

Incline Press;
1 set 5 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
1 set 1 reps 230lbs
1 set 7+3 reps 245lbs

Amazing what a day and 10 hours of sleep does. Hit my weight for the week but had to ask for a spot. Still worn down and since I don't have nothing really going on this week; de-loading MP's/ Squats, deads are speed/ form work and finished Incline wave today going to bench again on Friday. Hopefully can hit it without a spot.
 
no joke. and this morning I was thinking to myself that needing more rest days has been the biggest thing i've noticed change as I get older.
 
Yomo said:
crazy back to back bench sessions.
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Dustin07 said:
no joke. and this morning I was thinking to myself that needing more rest days has been the biggest thing i've noticed change as I get older.
Click to expand...

Day before really wasn't too much since I was so worn down so even though it was tough don't think it drained me to much. Usually on the single waves I try to get at least 2 decent sessions in.
 
June 8th, 2017 (Thursday)

Cardio; 40 mins

Wave 1's, Week 1

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 reps 295lbs, 315lbs, 335lbs, 350lbs

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Incline Hammer Curls
--1c. Dbl Spider Curls

About as good as I thought it would be so backed off. Really wasn't a hard workout at all but next week is probably the 2nd most important week for this block and seen no reason to even make it a medium difficulty workout. Form for setup is getting a lot better and becoming more natural now. Still a lot of work to do but getting there.
 
June 12th, 2017 (Monday)

Cardio; 40 mins

Wave 3's, Week 1

Military Press;
6 sets 3 reps 135lbs, 145lbs, 155lbs, 165lbs, 175lbs, 185lbs

Wave 1's, Week 2

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

Machine Push Downs;
5 sets 7 reps

2nd week on this schedule and definitely seems Mon/Tues are going to be bad lifting days. Down -2lbs last week, 192lbs, but might do some changes in a couple days. Been sitting are 192lbs now for 5 days so if it doesn't fall in a couple days will adjust cardio a little.

Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Wk 5; 200lbs
Wk 6; 198lbs
Wk 7; 196lbs
Wk 8; 194lbs
Wk 9; 192lbs
 
June 13th, 2017 (Tuesday)

Cardio; 40 mins

Leg Extensions;
5 sets 9 reps

Wave 5's, Week 1

Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
2 sets 2 reps 230lbs, 255lbs
4 sets 5 reps 265lbs, 275lbs, 280lbs, 290lbs

Left knee still feels good but this is the 1st actual workout so will wait and see in a few days. Going to do squats every other week and in between will do leg presses.
 
Yomo said:
what's your goal bodyweight?
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Really don't have one, just would like to get to a six pack or close to one. Still have a fair amount of body fat around the mid-section so thinking I would need to be sub 180lbs.
 
June 14th, 2017 (Wednesday)

Cardio; 40 mins

Wave 1's, Week 2

Bench;
3 sets 3 reps 135lbs, 160lbs, 185lbs**Speed work
1 set 3 reps 225lbs
1 set 2 reps 250lbs
5 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs, 310lbs

Seated Barbell Press;
5 sets 7 reps 135lbs, 145lbs, 155lbs, 165lbs, 185lbs

Push Downs;
5 sets 9 reps

Seems like I am going backwards in my lifts since switching to overnights. Goal this week for bench was 330lbs but no looking like it will happen. Going to bench again on Friday and make this week an over load week. Might extend this wave to 5 weeks since this week is pretty bad. Tomorrow is deads and already not looking forward to it. Carbing up today and tomorrow before I go to the gym so hopefully that helps.
 
dapack said:
Really don't have one, just would like to get to a six pack or close to one. Still have a fair amount of body fat around the mid-section so thinking I would need to be sub 180lbs.
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That's about where it always seems to be for me no matter what I do. 179-182ish.
 
June 15th, 2017 (Thursday)

Cardio; 40 mins

Dbl Curls;
4 sets 7 reps

Wave 1's, Week 2

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 reps 315lbs, 365lbs, 385lbs, 405lbs, 425lbs

Really didn't think I was going to do it. Hams/ glutes are killing me from squats and for some reason I have been really tired/ worn down lately. I will max in 3 weeks and basically besides really light speed/ form work next week will be doing no pulling until then. Probably 1st time I ever did it this way so guess will see if taking 3 weeks off helps.
 
June 16th, 2017 (Friday)

Cardio; 40 mins

Wave 1's, Week 2

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

Wave 5's, Week 1

Incline Press;
5 sets 5 reps 205lbs, 215lbs, 225lbs, 235lbs, 245lbs

Horrible week lifting, nothing really good to say besides glad it is over. Hopefully next week will be better.
 
June 19th, 2017 (Monday)

Cardio; 40 mins

Wave 3's, Week 2

Military Press;
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
2 sets 1 reps 155lbs, 165lbs
4 sets 3 reps 170lbs, 175lbs, 180lbs, 185lbs

Flat Dbl Press;
5 sets 5 reps

Push Downs;
4 sets 9 reps

Another bad session in the books. Suppose to finish this wave of MP's at 200lbs x 3 reps but that doesn't look hopeful. Mon/ Tues are my worst lifting days so maybe switch it to Friday when I end this wave. Weight is down (-2lbs) again this week, 190lb average.

Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Wk 5; 200lbs
Wk 6; 198lbs
Wk 7; 196lbs
Wk 8; 194lbs
Wk 9; 192lbs
Wk 10; 190lbs
 
yeah, but benefit of the doubt right? you ARE cutting while trying to make strength gains, that's about the hardest possible combo!
 
Dustin07 said:
yeah, but benefit of the doubt right? you ARE cutting while trying to make strength gains, that's about the hardest possible combo!
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True, been dropping a decent amount each week and my body is still trying to get adjusted to working overnights again. Last week wasn't feeling to well either.
 
June 20th, 2017 (Tuesday)

Cardio; 40 mins

Leg Extensions;
5 sets 13 reps

Wave 5's, Week 2

Squats;
1 set 7 reps 135lbs
1 set 5 reps 175lbs
1 set 3 reps 210lbs
1 set 2 reps 245lbs
3 sets 1 rep 265lbs, 280lbs, 300lbs
1 set 5 reps 315lbs

Dbl Curls;
5 sets 7 reps

Was going to de-load squats this week but next couple weeks really not doing deads so figured might as well get some work in. Left knee seems to be holding up good.
 
June 21st, 2017 (Wednesday)

Cardio; 40 mins

Wave 1's, Week 3

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs, 285lbs

Seated Barbell Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 9 reps

Stopped bench a few sets early because it just wasn't going good and see no reason to continue.
 
Yomo said:
hopefully not injury related and just fatigue, or better yet just "one of those days."
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Just worn down and tired. On my 3rd week of overnights again so body is getting use to the schedule and sleep pattern has been all over the place. Think one of many reasons last few weeks lifts been off. Plus dropping weight, below 190lb now, and seems not eating enough. Around 1,200 to 1,400 calories. I eat the same thing every day but a lot of times since going back to overnights been missing some meals. Since I do eat the same thing is I get home in the morning from work and calories are to low will slam a protein shake on some fats.
 
June 23rd, 2017 (Friday)

Cardio; 40 mins

Wave 5's, Week 2**Ending one week early

Inclines;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
2 sets 2 reps 205lbs, 225lbs
3 sets 1 rep 245lbs, 265lbs, 275lbs
1 set 5+3 reps 260lbs

Military Press;
1 set 5 reps 135lbs
1 set 3 reps 155lbs
1 set 2 reps 175lbs
3 sets 1 rep 185lbs, 195lbs, 205lbs

Realized all 3 of my pressing movements are suppose to end next week so did Inclines this week. Will do MP's next week and will make a goal of 192.5lbs for 3 reps. Then week after will do bench.
 
June 24th, 2017 (Saturday)

Cardio; 40 mins

June 25th, 2017 (Sunday)

Cardio; 30 mins

Bumped my calories up a little past couple days to around 2,300 and added about 110 grams of carbs. Scale is up a couple pounds but that is do to the added carbs.
 
June 26th, 2017 (Monday)

Cardio; 40 mins

Wave 1's, Week 4

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

Considering Monday's are my worst lifting days pretty happy with today. Last set went up really quick with no problems at all. Did not do any assistance because I have MP's ending this week and also would like to get in another well rested bench session. Weighted down (-2lbs) this week for 188lb average.

Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Wk 5; 200lbs
Wk 6; 198lbs
Wk 7; 196lbs
Wk 8; 194lbs
Wk 9; 192lbs
Wk 10; 190lbs
Wk 11; 188lbs
 
June 27th, 2017 (Tuesday)

Cardio; 40 mins

Wide Grip Pull Downs;
5 sets 11 reps

V-Bar Pull Downs;
5 sets 13 reps

Seated Rows;
5 sets 9 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Dbl Incline Hammer Curls
--1c. Dbl Spider Curls
 
so with your bench approach, I noticed you seem to consistently do the same warm up progression to 250lbs, then heavy singles. how come you dont train higher volume at heavier weight anymore?
 
Dustin07 said:
so with your bench approach, I noticed you seem to consistently do the same warm up progression to 250lbs, then heavy singles. how come you dont train higher volume at heavier weight anymore?
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I am on the single wave is main reason. Should have been only 3 weeks long but since things have be going backwards making it 5 weeks. Next week will be last week at singles and will go to 5's. Just frustrating that few weeks ago hit 325lbs pretty good and now struggling.
 
June 28th, 2017 (Wednesday)

Cardio; 40 mins

Wave 1's, Week 4

Bench;

1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 1 rep 275lbs

Wave 3's, Week 3

Military Press;

1 set 3 reps 135lbs
1 set 2 rep 155lbs
2 sets 1 reps 170lbs, 185lbs
1 set 3+1 reps 192.5lbs

Area for MP's was taken up so did some bench to warm up.
 
June 29th, 2017 (Thursday)

Cardio; 40 mins

Leg Extensions;
5 sets 13 reps

Wave 5's, Week 1

Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 1 rep 255lbs
5 sets 3 reps 275lbs, 285lbs, 295lbs, 305lbs, 320lbs
 
June 30th, 2017 (Friday)

Cardio; 40 mins

Taking off from the gym until next Wednesday. Both bench and deads end their blocks next week and figured the time off should help. My goal at the end of the blocks was to get the same numbers but be around -30lbs lighter. My lifts last max
Weight; 215lbs
Bench; 340lbs
Deads; 440lbs
MP's; 215lbs

Bench probably is not going to happen but will take a 780lb push/ pull total. MP's still have 4 weeks but doing reps at my body weight now so consider them a win.
 
July 1st, 2017 (Saturday)

Cardio; 40 mins

July 2nd, 2017 (Sunday)

Cardio; 40 mins

July 3rd, 2017 (Monday)

Cardio 40 mins

July 4th, 2017 (Tuesday)

Cardio; 40 mins

Down (-1lb) last week for an average of 187lbs. Actually up this week so far and can't figure out how since I eat the same thing every day. Next 2 days since they are maxes coming up going to cheat a little. Maybe that is all my body needs is excess calories for a day or two.
 
July 5th, 2017 (Wednesday)

Cardio; 40 mins

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 2 reps 275lbs, 295lbs

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 reps 315lbs, 365lbs

Totally stunned and speechless. One of my worst days lifting in months. Only positive is I quit before things got really bad. Just doesn't make any sense how I could have such a horrible day and this week is max week. Here I was thinking getting close to or breaking a PR in deads would be possible this week. Seen stranger things happen with deads but would need to add +100lbs in the next day or 2 to make it happen.
 
dapack said:
Totally stunned and speechless. One of my worst days lifting in months. Only positive is I quit before things got really bad. Just doesn't make any sense how I could have such a horrible day and this week is max week. Here I was thinking getting close to or breaking a PR in deads would be possible this week. Seen stranger things happen with deads but would need to add +100lbs in the next day or 2 to make it happen.
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Sounds like you're hitting a mental wall brother. We've all been there. Sometimes you have to focus more on hitting a larger range, rather than a larger number. For example, focusing on hitting a set range like 415-435 may be much easier than just wanting 445. Especially if you surprise yourself and hit the former for reps.
 
dapack said:
Totally stunned and speechless. One of my worst days lifting in months. Only positive is I quit before things got really bad. Just doesn't make any sense how I could have such a horrible day and this week is max week. Here I was thinking getting close to or breaking a PR in deads would be possible this week. Seen stranger things happen with deads but would need to add +100lbs in the next day or 2 to make it happen.
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I still think losing 20lbs+ and the work shift you have is a major contributor though. its freaking hard to break strength plateaus at low bodyfat.
 
Dustin07 said:
I still think losing 20lbs+ and the work shift you have is a major contributor though. its freaking hard to break strength plateaus at low bodyfat.
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That is what I am thinking. Everything just hitting me at once, the perfect storm. I have been stronger at this weight but I also was sitting at this weight and not in the middle of losing weight.
 
Yomo said:
Sounds like you're hitting a mental wall brother. We've all been there. Sometimes you have to focus more on hitting a larger range, rather than a larger number. For example, focusing on hitting a set range like 415-435 may be much easier than just wanting 445. Especially if you surprise yourself and hit the former for reps.
Click to expand...
Your right. It is just hard that you bust your butt for 13 to 14 weeks just for this week, Max week, and it ends up being a horrible week.
 
July 6th, 2017 (Thursday)

Cardio; 40 mins

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 1 rep 315lbs, 365lbs, 385lbs

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 2 reps 225lbs
3 sets 1 reps 250lbs, 275lbs, 285lbs

Not much to say, will give it a go tomorrow again. Going to end bench either way tomorrow but might push deads one more week.
 
July 7th, 2017 (Friday)

Bench;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
2 sets 1 reps 250lbs, 275lbs
1 set 6 reps 275lbs**Figured would just rep 275lbs

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 reps 315lbs, 365lbs, 405lbs, 435lbs, 455lbs

May not have been a PR but extremely happy. Only the 4th time I every pulled 455lbs+ in the gym and 465lbs is my gym PR. Also was able to add +15lbs this block to my deads while coming in (-30lbs) less in weight. I feel on a really good day can easily bet my PR.
 
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