DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
October 27th, 2017 (Friday)
Cardio; S: 25 mins (HIIT)
Squats;
4 sets 3 reps 295lbs, 310lbs, 325lbs, 340lbs
2 sets 1 rep 350lbs, 365lbs** Heavy Wraps
Squats, Pause 3 secs;
3 sets 3 reps 230lbs, 235lbs, 245lbs
SLD's;
4 sets 7 reps 185lbs, 195lbs, 205lbs, 215lbs
Incline Press;
4 sets 3 reps
Been about 2 years since I used my heavy wraps and I could swear that I use to get 7 wraps and today I was getting 8 wraps easily. Only thing I can think of is I am that much smaller or not remembering correctly. Time I got to the heavy wraps was kind of toast but at least had a few practice sets in.
Cardio; S: 25 mins (HIIT)
Squats;
4 sets 3 reps 295lbs, 310lbs, 325lbs, 340lbs
2 sets 1 rep 350lbs, 365lbs** Heavy Wraps
Squats, Pause 3 secs;
3 sets 3 reps 230lbs, 235lbs, 245lbs
SLD's;
4 sets 7 reps 185lbs, 195lbs, 205lbs, 215lbs
Incline Press;
4 sets 3 reps
Been about 2 years since I used my heavy wraps and I could swear that I use to get 7 wraps and today I was getting 8 wraps easily. Only thing I can think of is I am that much smaller or not remembering correctly. Time I got to the heavy wraps was kind of toast but at least had a few practice sets in.
dapack
Well-known member
October 30th, 2017 (Monday)
Cardio; S: 25 mins (HIIT)
Bench;
2 sets 1 rep 275lbs, 285lbs
1 set 1 rep 260lbs**Comp
1 set 1 rep 272.5lbs**1 Board/ Comp/ 1st Attempt
1 set 1 rep 282.5lbs**2 Board/ Comp/ 2nd Attempt
1 set 1 rep 292.5lbs**3 Board/ Comp/ 3rd Attempt
Dbl Shoulder Press;
4 sets 7 reps
Machine CGBP;
4 sets 9 reps
Seen this last week for bench prep and thought it looked really solid. They did it for 3 weeks and I am going to make it 4 weeks. Really cannot see it hurting and if anything it should be a lot better than what I had planned. My original was 255lbs 3 sets 1 rep @ comp and with this workout I am a little less than 5 weeks out and in some capacity already handling all my attempts. Next week will add a 4th attempt @ 300lbs. From what I read on the rules you can request a 4th attempt if it is for a record and since my state is 264lbs all my attempts will be for a record. Squats will be the same to since the record is 352lbs and my 1st attempt should be around 355lbs. The 4th attempt though doesn't count for your meet total just the record for the lift.
Cardio; S: 25 mins (HIIT)
Bench;
2 sets 1 rep 275lbs, 285lbs
1 set 1 rep 260lbs**Comp
1 set 1 rep 272.5lbs**1 Board/ Comp/ 1st Attempt
1 set 1 rep 282.5lbs**2 Board/ Comp/ 2nd Attempt
1 set 1 rep 292.5lbs**3 Board/ Comp/ 3rd Attempt
Dbl Shoulder Press;
4 sets 7 reps
Machine CGBP;
4 sets 9 reps
Seen this last week for bench prep and thought it looked really solid. They did it for 3 weeks and I am going to make it 4 weeks. Really cannot see it hurting and if anything it should be a lot better than what I had planned. My original was 255lbs 3 sets 1 rep @ comp and with this workout I am a little less than 5 weeks out and in some capacity already handling all my attempts. Next week will add a 4th attempt @ 300lbs. From what I read on the rules you can request a 4th attempt if it is for a record and since my state is 264lbs all my attempts will be for a record. Squats will be the same to since the record is 352lbs and my 1st attempt should be around 355lbs. The 4th attempt though doesn't count for your meet total just the record for the lift.
dapack
Well-known member
South Dakota I have the record but that was by default since there was no record set at the time. This time though there are records so happy I actually have records to beat. Basically all master and weight classes I will compete in have records already set so it gives me something to aim for.
dapack
Well-known member
October 31st, 2017 (Tuesday)
Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 rep 315lbs, 335lbs, 355lbs, 375lbs, 395lbs
RDL's;
5 sets 3 reps 250lbs, 275lbs, 295lbs, 315lbs, 330lbs
So after my 4th set realized I have developed a pretty bad habit. I would pull myself down into my starting position and while down there would go over all the cues in my head and the time I actually pulled would be around 3 seconds on average. So for 3 seconds I would be in my starting position with everything tight and flexed even before I pulled. After realizing I was wasting needless energy and already fatiguing myself to some extent even before I started the pulling I made a change. As soon as I pulled myself down into my starting position I immediately started the pull since if I was pulling myself down into position right to begin with then everything should already be tight and good to go. After making the change I finally had explosiveness back into my reps and that even includes my top set.
Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 rep 315lbs, 335lbs, 355lbs, 375lbs, 395lbs
RDL's;
5 sets 3 reps 250lbs, 275lbs, 295lbs, 315lbs, 330lbs
So after my 4th set realized I have developed a pretty bad habit. I would pull myself down into my starting position and while down there would go over all the cues in my head and the time I actually pulled would be around 3 seconds on average. So for 3 seconds I would be in my starting position with everything tight and flexed even before I pulled. After realizing I was wasting needless energy and already fatiguing myself to some extent even before I started the pulling I made a change. As soon as I pulled myself down into my starting position I immediately started the pull since if I was pulling myself down into position right to begin with then everything should already be tight and good to go. After making the change I finally had explosiveness back into my reps and that even includes my top set.
dapack
Well-known member
November 1st, 2017 (Wednesday)
Cardio; S: 25 mins (HIIT), T: 15 mins
Bench;
3 sets 3 reps 135lbs, 160lbs, 185lbs**Speed Sets
6 sets 2 reps 240lbs, 250lbs, 260lbs, 270lbs, 275lbs, 280lbs
Flat Dbl Press;
4 sets 7 reps
Machine Dips;
4 sets 13 reps
Last few weeks be sucking on my cardio but weight is doing good, 175.5lbs average last week.
Cardio; S: 25 mins (HIIT), T: 15 mins
Bench;
3 sets 3 reps 135lbs, 160lbs, 185lbs**Speed Sets
6 sets 2 reps 240lbs, 250lbs, 260lbs, 270lbs, 275lbs, 280lbs
Flat Dbl Press;
4 sets 7 reps
Machine Dips;
4 sets 13 reps
Last few weeks be sucking on my cardio but weight is doing good, 175.5lbs average last week.
dapack
Well-known member
November 3rd, 2017 (Friday)
Squats;
5 sets 2 reps 300lbs, 310lbs, 320lbs, 330lbs, 340lbs
Squats, Pause 3 secs;
3 sets 3 reps 245lbs
SLDL's;
5 sets 7 reps 135lbs, 155lbs, 175lbs, 185lbs, 200lbs
Incline Press;
5 sets 2 reps
Was suppose to use my heavy wraps again but the time I finished my last working set didn't have anything left. Have 1 more week of doubles before moving to singles so thinking next Wednesday will use my heavy wraps and work up to my opener, 355lbs.
Squats;
5 sets 2 reps 300lbs, 310lbs, 320lbs, 330lbs, 340lbs
Squats, Pause 3 secs;
3 sets 3 reps 245lbs
SLDL's;
5 sets 7 reps 135lbs, 155lbs, 175lbs, 185lbs, 200lbs
Incline Press;
5 sets 2 reps
Was suppose to use my heavy wraps again but the time I finished my last working set didn't have anything left. Have 1 more week of doubles before moving to singles so thinking next Wednesday will use my heavy wraps and work up to my opener, 355lbs.
dapack
Well-known member
November 6th, 2017 (Monday)
Cardio; S: 25 mins (HIIT)
Bench;
3 sets 1 rep 250lbs, 275lbs, 285lbs
1 set 3 reps 295lbs**Best set I have had in a very long time
5 sets 2 reps 250lbs, 255lbs, 260lbs, 265lbs, 270lbs
Seated Dbl Press;
4 sets 9 reps
Machine CGBP;
4 sets 13 reps
One of the best sets of bench I have had in a very long time. Based on body weight today, 176lbs, probably the best triple I have had. Best triple was 335lbs @ 215lbs, 156%, and today was 295lbs @ 176lbs, 168%. I know it really doesn't count as a PR but will still take it as a win. Seems like my bench is peaking at the perfect time and should be able to get 300lbs at the meet. Now hopefully squats/ deads will follow suit.
Cardio; S: 25 mins (HIIT)
Bench;
3 sets 1 rep 250lbs, 275lbs, 285lbs
1 set 3 reps 295lbs**Best set I have had in a very long time
5 sets 2 reps 250lbs, 255lbs, 260lbs, 265lbs, 270lbs
Seated Dbl Press;
4 sets 9 reps
Machine CGBP;
4 sets 13 reps
One of the best sets of bench I have had in a very long time. Based on body weight today, 176lbs, probably the best triple I have had. Best triple was 335lbs @ 215lbs, 156%, and today was 295lbs @ 176lbs, 168%. I know it really doesn't count as a PR but will still take it as a win. Seems like my bench is peaking at the perfect time and should be able to get 300lbs at the meet. Now hopefully squats/ deads will follow suit.
dapack
Well-known member
November 7th, 2017 (Tuesday)
Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 315lbs, 340lbs, 365lbs, 390lbs, 410lbs**Possible Opener
Squats;
3 sets 1 rep 275lbs, 295lbs, 315lbs
3 sets 1 rep 315lbs, 335lbs, 355lbs**Possible Opener
Warming up new it wasn't going to be a great day but did hit my openers. Going to take 10 days off until my next deads and that will be my last heavy pull until the meet. Squats really were sucking today but at least I know that was the reason so not to stressed about it. Took some videos of my squats to check depth and it is fine, which. This is my opener, 355lbs, and the form and walk out were horrible since I was rushing because of it being recorded. Doing a lot of tap dancing in the beginning to get in position and usually it only takes 3 steps and I am set.
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Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 315lbs, 340lbs, 365lbs, 390lbs, 410lbs**Possible Opener
Squats;
3 sets 1 rep 275lbs, 295lbs, 315lbs
3 sets 1 rep 315lbs, 335lbs, 355lbs**Possible Opener
Warming up new it wasn't going to be a great day but did hit my openers. Going to take 10 days off until my next deads and that will be my last heavy pull until the meet. Squats really were sucking today but at least I know that was the reason so not to stressed about it. Took some videos of my squats to check depth and it is fine, which. This is my opener, 355lbs, and the form and walk out were horrible since I was rushing because of it being recorded. Doing a lot of tap dancing in the beginning to get in position and usually it only takes 3 steps and I am set.
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dapack
Well-known member
November 8th, 2017 (Wednesday)
Bench;
3 sets 3 reps 135lbs, 160lbs, 185lbs**Speed Reps
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
1 set 1 rep 262.5lbs**Comp
1 set 1 rep 272.5lbs**Comp/ Opener
1 set 1 rep 282.5lbs**Comp/ 1 Board/ 2nd Attempt
1 set 1 rep 292.5lbs**Comp/ 2 Board/ 3rd Attempt
1 set 1 rep 302.5lbs**Comp/ 3 Board/ 4th Attmept
Flat Dbl Press;
4 sets 7 reps
Machine Dips;
4 sets 9 reps
Knew it was going to be an off day because of Monday but got all my lifts in. Starting to feel like I might be getting sick but hopefully just a little cold. Weight is up to around 178lbs this week do to relaxing on my diet and getting some cheats in. Figured next week, 3 weeks out, will get busy again. Plan is to be no worse than 175lbs the week before.
Bench;
3 sets 3 reps 135lbs, 160lbs, 185lbs**Speed Reps
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
1 set 1 rep 262.5lbs**Comp
1 set 1 rep 272.5lbs**Comp/ Opener
1 set 1 rep 282.5lbs**Comp/ 1 Board/ 2nd Attempt
1 set 1 rep 292.5lbs**Comp/ 2 Board/ 3rd Attempt
1 set 1 rep 302.5lbs**Comp/ 3 Board/ 4th Attmept
Flat Dbl Press;
4 sets 7 reps
Machine Dips;
4 sets 9 reps
Knew it was going to be an off day because of Monday but got all my lifts in. Starting to feel like I might be getting sick but hopefully just a little cold. Weight is up to around 178lbs this week do to relaxing on my diet and getting some cheats in. Figured next week, 3 weeks out, will get busy again. Plan is to be no worse than 175lbs the week before.
dapack
Well-known member
Try this. Stupid Youtube because of the dumb song playing in the gym it did that. Hopefully this works.
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Dustin07
Legend
am I the only one hearing the "muffin man" as your new lifting soundtrack? lol 
Squat looked good and fast. I didn't really think your prep/setup looked that bad. I have developed this weird thing where I take my two steps back from the rack, then twist my toes side to side a couple times to find the perfect spot. it's just a habit now.
Squat looked good and fast. I didn't really think your prep/setup looked that bad. I have developed this weird thing where I take my two steps back from the rack, then twist my toes side to side a couple times to find the perfect spot. it's just a habit now.
dapack
Well-known member
I just choose the first song they had to change the background music. Can't believe it was originally blocked for a song playing in the background.am I the only one hearing the "muffin man" as your new lifting soundtrack? lol
Squat looked good and fast. I didn't really think your prep/setup looked that bad. I have developed this weird thing where I take my two steps back from the rack, then twist my toes side to side a couple times to find the perfect spot. it's just a habit now.
dapack
Well-known member
November 10th, 2017 (Friday)
Cardio; S: 25 mins (HIIT)
Squats;
4 sets 2 reps 275lbs, 285lbs, 295lbs, 305lbs
Squats, Pause 2 secs;
3 sets 3 reps 250lbs
SLDL's;
4 sets 7 reps 135lbs, 155lbs, 175lbs, 190lbs
Incline Press;
4 sets 1 rep
Backed off of squats since I can tell been pushing it too hard last few weeks. Been doing extra sets and going around 25 to 30lbs heavier than I had planned. I know that come meet time will be recovered but I might screwed myself by not being able to test roughly what I can expect to hit at the meet. Hoping next week can do my opener and it will be a lot easier and than do my 2nd attempt which I am thinking around 375 to 380lbs. To hit my total of 1,120 I feel that 370lbs is the very least I can get. Feel really strong about 300lb bench and 450lb dead.
Cardio; S: 25 mins (HIIT)
Squats;
4 sets 2 reps 275lbs, 285lbs, 295lbs, 305lbs
Squats, Pause 2 secs;
3 sets 3 reps 250lbs
SLDL's;
4 sets 7 reps 135lbs, 155lbs, 175lbs, 190lbs
Incline Press;
4 sets 1 rep
Backed off of squats since I can tell been pushing it too hard last few weeks. Been doing extra sets and going around 25 to 30lbs heavier than I had planned. I know that come meet time will be recovered but I might screwed myself by not being able to test roughly what I can expect to hit at the meet. Hoping next week can do my opener and it will be a lot easier and than do my 2nd attempt which I am thinking around 375 to 380lbs. To hit my total of 1,120 I feel that 370lbs is the very least I can get. Feel really strong about 300lb bench and 450lb dead.
dapack
Well-known member
November 14th, 2017 (Tuesday)
Cardio; S: 25 mins (HIIT)
Squats;
3 sets 1 rep 275lbs, 295lbs, 315lbs
1 set 1 rep 335lbs
1 set 0 rep 355lbs**Houston We Have a Problem
1st time I have every failed a rep on squats. Think it was more of a form issue and almost attempted it again but really didn't want to risk failing again. I dived bomb into the hole quicker than normal and at the bottom I lost all tightness and coming back up the bar path moved forward, at that point even at half the weight it would have been over. The weight still felt heavy and thinking I may have over done it a few workouts past. Was hoping for 390 to 400lbs at the meet but now just don't know. Feel I need at least 370lbs to hit my total and that is with zero rumor for error on the other 2 lifts. Definitely going to adjust my opener to 335bs, (-20)lbs, and will just aim for 370lbs. Plan was Thursday to try again and hopefully things will be better. I have had horrible days at both bench/ deads and couple days later had some of my best lifts so hopefully that will happen with my squats.
Cardio; S: 25 mins (HIIT)
Squats;
3 sets 1 rep 275lbs, 295lbs, 315lbs
1 set 1 rep 335lbs
1 set 0 rep 355lbs**Houston We Have a Problem
1st time I have every failed a rep on squats. Think it was more of a form issue and almost attempted it again but really didn't want to risk failing again. I dived bomb into the hole quicker than normal and at the bottom I lost all tightness and coming back up the bar path moved forward, at that point even at half the weight it would have been over. The weight still felt heavy and thinking I may have over done it a few workouts past. Was hoping for 390 to 400lbs at the meet but now just don't know. Feel I need at least 370lbs to hit my total and that is with zero rumor for error on the other 2 lifts. Definitely going to adjust my opener to 335bs, (-20)lbs, and will just aim for 370lbs. Plan was Thursday to try again and hopefully things will be better. I have had horrible days at both bench/ deads and couple days later had some of my best lifts so hopefully that will happen with my squats.
Dustin07
Legend
Hang in there!! I failed and dumped 290 then hit 300. You may be totally right that it was just a mistake in form. I'm sure in comp you'll have the added help of adrenaline and crowd inducing testosterone.
What do you do for your HIIT cardio? is it treadmill or like sled pushes?
What do you do for your HIIT cardio? is it treadmill or like sled pushes?
dapack
Well-known member
The stair mill
dapack
Well-known member
November 15th, 2017 (Wednesday)
Cardio; S: 25 mins (HIIT), E: 20 mins
Bench;
4 sets 1 rep 250lbs, 275lbs, 285lbs, 295lbs
1 set 1 rep 262.5lbs
1 set 1 rep 272.5lbs**Opener
1 set 1 rep 282.5lbs**2nd
1 set 1 rep 292.5lbs**1 Board, 3rd
1 set 1 rep 300lbs**2 Board, 4th
Harder workout than it was suppose to be so called it a day. Friday is my last heavy pull and it is suppose to be between 425-435lbs and right now have my doubts that is going to happen since so far this week it has not been to good. No matter what I end up doing it has to be my last heavy pull since it will be 15 days out and knowing my body I really can't chance pulling heavier any closer to the meet or I will not recover. Will do squats like planned on Friday day too but will not push it to hard and stick to the plan on either next Tues/ Wed being my last heavy squat. Really can tell I need this de-load coming up before the meet big time and hoping once I do that everything will fall back in place.
Cardio; S: 25 mins (HIIT), E: 20 mins
Bench;
4 sets 1 rep 250lbs, 275lbs, 285lbs, 295lbs
1 set 1 rep 262.5lbs
1 set 1 rep 272.5lbs**Opener
1 set 1 rep 282.5lbs**2nd
1 set 1 rep 292.5lbs**1 Board, 3rd
1 set 1 rep 300lbs**2 Board, 4th
Harder workout than it was suppose to be so called it a day. Friday is my last heavy pull and it is suppose to be between 425-435lbs and right now have my doubts that is going to happen since so far this week it has not been to good. No matter what I end up doing it has to be my last heavy pull since it will be 15 days out and knowing my body I really can't chance pulling heavier any closer to the meet or I will not recover. Will do squats like planned on Friday day too but will not push it to hard and stick to the plan on either next Tues/ Wed being my last heavy squat. Really can tell I need this de-load coming up before the meet big time and hoping once I do that everything will fall back in place.
dapack
Well-known member
November 17th, 2017
Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs, 430lbs
Incline Press;
5 sets 1 rep
Had to check the weight after my last set to make sure it was right with the way it went up. Been a very long time since 430lbs went up that smooth and felt like I could have gotten another 2 reps. With a 15 day break until the meet all I need to do is have a good day and 450lbs should not be a problem. Feel if I have a really good day than I could probably break my PR. Passed on squats since I technically already had a session this week and today was just going to go light and practice more with my heavy wraps. Tues/ Wed will be my last heavy squat.
Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs, 430lbs
Incline Press;
5 sets 1 rep
Had to check the weight after my last set to make sure it was right with the way it went up. Been a very long time since 430lbs went up that smooth and felt like I could have gotten another 2 reps. With a 15 day break until the meet all I need to do is have a good day and 450lbs should not be a problem. Feel if I have a really good day than I could probably break my PR. Passed on squats since I technically already had a session this week and today was just going to go light and practice more with my heavy wraps. Tues/ Wed will be my last heavy squat.
dapack
Well-known member
November 21st, 2017 (Tuesday)
Cardio; S: 25 mins (HIIT), E: 20 mins
Bench;**All Comp.
1 set 1 rep 262.5lbs
1 set 1 rep 272.5lbs**Opener
1 set 1 rep 282.5lbs**2nd
1 set 1 rep 292.5lbs**3rd
1 set 1 rep 300lbs**1 Board
Machine Dips;
4 sets 11 reps
Got off work yesterday morning and could not fall asleep so was up for 34 hours before I finally fell asleep, glad it was my Friday. Today was suppose to be my last heavy squat but no way was I going to go in and attempt it. Slept around 12 hours but still worn out. Considering lack of sleep really happy with bench today and I could have hit 300lbs if need be. Now all that remains is getting a solid squat session in to get my confidence back which will hopefully come tomorrow.
Cardio; S: 25 mins (HIIT), E: 20 mins
Bench;**All Comp.
1 set 1 rep 262.5lbs
1 set 1 rep 272.5lbs**Opener
1 set 1 rep 282.5lbs**2nd
1 set 1 rep 292.5lbs**3rd
1 set 1 rep 300lbs**1 Board
Machine Dips;
4 sets 11 reps
Got off work yesterday morning and could not fall asleep so was up for 34 hours before I finally fell asleep, glad it was my Friday. Today was suppose to be my last heavy squat but no way was I going to go in and attempt it. Slept around 12 hours but still worn out. Considering lack of sleep really happy with bench today and I could have hit 300lbs if need be. Now all that remains is getting a solid squat session in to get my confidence back which will hopefully come tomorrow.
dapack
Well-known member
Yeppers. Got up at 1pm the day before and finally feel asleep around 11pm the next day. One thing I hate about overnights is at times your body gets so screwed it doesn't know wtf is going on.
dapack
Well-known member
November 22nd, 2017 (Wednesday)
Cardio; S: 25 mins (HIIT), E: 20 mins
Squats;
7 sets 1 rep 275lbs, 295lbs, 315lbs, 330lbs, 345lbs, 360lbs, 375lbs
345lbs, Opener
[video]https://youtu.be/tbzsTCTllVc[/video]
375lbs
[video]https://youtu.be/kxBhdpGqCUA[/video]
Really needed today, wasn't a great day but did easily hit my new opener and also got 375lbs pretty good. Felt like I could have maybe gotten 5 to 10lbs out of the last set so maybe with 10 days rest and good sleep can get close to 400lbs like I was hoping. Main goal for squats is on my 2nd attempt to get close to 370lbs and get that out of the way. Still feel need at least 370lbs to get 1,120lbs total and with every pound over will give me a little wiggle room if I do mess up on the last 2 lifts. Weight is 174lbs so sitting good there.
Cardio; S: 25 mins (HIIT), E: 20 mins
Squats;
7 sets 1 rep 275lbs, 295lbs, 315lbs, 330lbs, 345lbs, 360lbs, 375lbs
345lbs, Opener
[video]https://youtu.be/tbzsTCTllVc[/video]
375lbs
[video]https://youtu.be/kxBhdpGqCUA[/video]
Really needed today, wasn't a great day but did easily hit my new opener and also got 375lbs pretty good. Felt like I could have maybe gotten 5 to 10lbs out of the last set so maybe with 10 days rest and good sleep can get close to 400lbs like I was hoping. Main goal for squats is on my 2nd attempt to get close to 370lbs and get that out of the way. Still feel need at least 370lbs to get 1,120lbs total and with every pound over will give me a little wiggle room if I do mess up on the last 2 lifts. Weight is 174lbs so sitting good there.
dapack
Well-known member
November 24th, 2017 (Friday)
Cardio; S: 25 mins (HIIT), E: 20 mins
Bench;
Messed around and finished at 275lbs x 3
Machine CGBP;
4 sets 9 reps
Definitely can tell even bench needs to de-load after today, last set was harder than it should have been. Monday will do around 60% with deads/ squats and Tuesday will do my opener on bench and call it good. Finally got some good cuts in my quads, will be interesting after I drop water next week what they will look like.
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Cardio; S: 25 mins (HIIT), E: 20 mins
Bench;
Messed around and finished at 275lbs x 3
Machine CGBP;
4 sets 9 reps
Definitely can tell even bench needs to de-load after today, last set was harder than it should have been. Monday will do around 60% with deads/ squats and Tuesday will do my opener on bench and call it good. Finally got some good cuts in my quads, will be interesting after I drop water next week what they will look like.
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dapack
Well-known member
Thanks
dapack
Well-known member
November 28th, 2017 (Tuesday)
Cardio; S: 25 mins (HIIT), E: 20 mins
Deads;
4 sets 3 reps 225lbs
Squats;
4 sets 3 reps 205lbs
Bench;
2 sets 1 rep 270lbs, 275lbs**Comp
Weight; 175lbs
Don't understand why there has not been a drop in weight, been running extremely low carbs since Sunday. Was hoping by Thursday would be no worse then 172lbs.
Cardio; S: 25 mins (HIIT), E: 20 mins
Deads;
4 sets 3 reps 225lbs
Squats;
4 sets 3 reps 205lbs
Bench;
2 sets 1 rep 270lbs, 275lbs**Comp
Weight; 175lbs
Don't understand why there has not been a drop in weight, been running extremely low carbs since Sunday. Was hoping by Thursday would be no worse then 172lbs.
dapack
Well-known member
November 30th, 2017 (Thursday)
Cardio; 260 mins
Weight, Start; 174.5lbs
Weight, End; 163.8lbs
Sleep has been horrible lately, last night think I sleep for maybe 4 hours. Heading to the weigh-ins and I should be okay. Took my weight at multiple spots through out the house 164lbs was the highest. Need to get at least a solid 8 hours tonight or I will be screwed. Also think I am getting a little sick too. Everything that could go wrong seems like it has the week and now not expecting much tomorrow. Have to give openers at weigh-ins but pretty sure you have up to 5 mins before your flight to adjust so if warm ups are horrible will go super light. Had a lot of expectations but not even going to think about them and just go and have fun. If by some miracle I have a good lifting day everything will fall into place but if it isn't no big deal. One thing is for sure and that is I will never do 165lbs again. Yesterday was a lot of hard work to drop the weight and plus I feel like crap.
Cardio; 260 mins
Weight, Start; 174.5lbs
Weight, End; 163.8lbs
Sleep has been horrible lately, last night think I sleep for maybe 4 hours. Heading to the weigh-ins and I should be okay. Took my weight at multiple spots through out the house 164lbs was the highest. Need to get at least a solid 8 hours tonight or I will be screwed. Also think I am getting a little sick too. Everything that could go wrong seems like it has the week and now not expecting much tomorrow. Have to give openers at weigh-ins but pretty sure you have up to 5 mins before your flight to adjust so if warm ups are horrible will go super light. Had a lot of expectations but not even going to think about them and just go and have fun. If by some miracle I have a good lifting day everything will fall into place but if it isn't no big deal. One thing is for sure and that is I will never do 165lbs again. Yesterday was a lot of hard work to drop the weight and plus I feel like crap.
dapack
Well-known member
Made weight, 162.8lbs. Kept squat and bench as planned but lowered deads
to 407. If warm ups go bad then will adjust openers down.
dapack
Well-known member
Yeah. Can't wait to put size back on and get my strength up. I can't remember last time I was this light. Probably 30 yrs ago lol
dapack
Well-known member
December 2nd, 2017 (Saturday)
Originally had my opener for squats at 355lbs but warm ups went horrible so started with 330lbs. My next 2 attempts were 341lbs and 368.50lbs since I was playing it safe. Hit my 4th attempt of 374lbs but was really not to happy since before the de-load week hit 375lbs way easier.
Bench warm ups were not great but decided to keep the plan the same opened with 270.60lbs and next 2 attempts went 280.50lbs and 291.50lbs and went for a 4th attempt, 302.5lbs. Personally I thought it was a good lift but one of the judges gave me a red. Either way I am considering it a good lift and one of my best lifts on bench since I weighed in at 162.8lbs.
4th attempt bench
[video]https://youtu.be/geF3jw73uRY[/video]
Deads went 20lbs lighter too and opened with 396lbs just to get on the board. Next 3 attempts of 407lbs, 446.60lbs and 456.60lbs and went good.
4th attempt deads
[video]https://youtu.be/hSE_H6QujJo[/video]
Got 3 state records; bench, deads, and total and 2 USPA national records; bench and deads. Wasn't the best day for me so was a little disappointed I did not hit the weights I was capable of but sleep all week just wreaked me. I know my PR in deads, 468lbs, is mine for the taking on a good day so probably out of everything that is what I am happiest about.
Time to eat like crap for a week and relax and get back to work. Going to hopefully work my way back up to 190ish pounds but try to stay lean in the process and do mini cuts when necessary. Think I finally found a good plan for deads for myself so with adding weight back on can hopefully finally get to 5 plates.
Originally had my opener for squats at 355lbs but warm ups went horrible so started with 330lbs. My next 2 attempts were 341lbs and 368.50lbs since I was playing it safe. Hit my 4th attempt of 374lbs but was really not to happy since before the de-load week hit 375lbs way easier.
Bench warm ups were not great but decided to keep the plan the same opened with 270.60lbs and next 2 attempts went 280.50lbs and 291.50lbs and went for a 4th attempt, 302.5lbs. Personally I thought it was a good lift but one of the judges gave me a red. Either way I am considering it a good lift and one of my best lifts on bench since I weighed in at 162.8lbs.
4th attempt bench
[video]https://youtu.be/geF3jw73uRY[/video]
Deads went 20lbs lighter too and opened with 396lbs just to get on the board. Next 3 attempts of 407lbs, 446.60lbs and 456.60lbs and went good.
4th attempt deads
[video]https://youtu.be/hSE_H6QujJo[/video]
Got 3 state records; bench, deads, and total and 2 USPA national records; bench and deads. Wasn't the best day for me so was a little disappointed I did not hit the weights I was capable of but sleep all week just wreaked me. I know my PR in deads, 468lbs, is mine for the taking on a good day so probably out of everything that is what I am happiest about.
Time to eat like crap for a week and relax and get back to work. Going to hopefully work my way back up to 190ish pounds but try to stay lean in the process and do mini cuts when necessary. Think I finally found a good plan for deads for myself so with adding weight back on can hopefully finally get to 5 plates.
Dustin07
Legend
Congrats!!!! This got me pumped, I'm impressed you were able to maintain so much strength after such a massive weight drop. what was your final weigh in?
what was your scored total for the comp? 1122?
dapack
Well-known member
My weigh-in was 162.8lbs. That 6 hours of cutting water on Thursday was probably one of the most mentally challenging things I have ever done, it was extremely brutal and tiring. The 4th attempts don't count for the totals so I ended up with 1108lbs.
dapack
Well-known member
Been working on my diet for a slow bulk and my new blocks. Last block for deads was my best 9 weeks stretch ever for deads and think I have finally found what works for me. Deads will be a 10 week block and bench/ squats will be 8 week blocks. Since I am going to try and keep fat gain low my de-loads will be based on if I need to do a 1 or 2 week cut to drop it back down and also based on my lifts. During de-loads will switch over to hypertrophy work to get away from the heavy lifting and it will also help since my calories will be low and wont be doing any heavy lifting. Honestly feel on a good day can hit 475lbs for deads so my goal is 5 plates in the next 4 to 6 months. See no reason with adding 10 to 15lbs back on it should not happen. Will use the mirror/ picutres, scale and measurements to make sure that I am not gaining to much fat. Been a lot bigger in the past so will be interesting on how quickly it comes back.
dapack
Well-known member
December 11th, 2017 (Monday)
Bench;
5 sets 4 reps 225lbs, 235lbs, 245lbs, 250lbs, 250lbs
1 set 12 reps 210lbs
Dbl Shoulder Press;
4 sets 11 reps
Flat Dbl Press;
4 sets 11 reps
Machine Dips;
4 sets 11 reps
About as good as I thought it would be. Usually after maxing there is always a period where my lifts go back and seems like I have to start at the bottom of the mountain again. Something new going to try with both bench/ squats. After my last set with reduce about 10 to 15% and rep it out.
Bench;
5 sets 4 reps 225lbs, 235lbs, 245lbs, 250lbs, 250lbs
1 set 12 reps 210lbs
Dbl Shoulder Press;
4 sets 11 reps
Flat Dbl Press;
4 sets 11 reps
Machine Dips;
4 sets 11 reps
About as good as I thought it would be. Usually after maxing there is always a period where my lifts go back and seems like I have to start at the bottom of the mountain again. Something new going to try with both bench/ squats. After my last set with reduce about 10 to 15% and rep it out.
dapack
Well-known member
December 14th, 2017 (Thursday)
CGBP, 2 Boards;
5 sets 4 reps 205lbs, 215lbs, 220lbs, 225lbs, 230lbs
Incline Press;
4 sets 9 reps
Flat Dbl Press;
4 sets 11 reps
Push Downs;
4 sets
One thing is clear from the and that is I need to work on my lockout. My second bench day will be focused on CGBP, 2 boards. Will run the same rep scheme as I am doing for bench.
CGBP, 2 Boards;
5 sets 4 reps 205lbs, 215lbs, 220lbs, 225lbs, 230lbs
Incline Press;
4 sets 9 reps
Flat Dbl Press;
4 sets 11 reps
Push Downs;
4 sets
One thing is clear from the and that is I need to work on my lockout. My second bench day will be focused on CGBP, 2 boards. Will run the same rep scheme as I am doing for bench.
dapack
Well-known member
December 15th, 2017 (Friday)
Deads;
3 sets 3 reps 225lbs, 255lbs, 275lbs
1 set 6 reps 325lbs
RDL's:
4 sets 7 reps 225lbs, 245lbs, 255lbs, 265lbs
Squats, High Bar/ Close Stance;
4 sets 5 reps 185lbs, 205lbs, 215lbs, 220lbs
1 set 13 reps 175lbs
Pretty horrible workout. Probably will take me a few weeks to recover my deads from the meet.
Deads;
3 sets 3 reps 225lbs, 255lbs, 275lbs
1 set 6 reps 325lbs
RDL's:
4 sets 7 reps 225lbs, 245lbs, 255lbs, 265lbs
Squats, High Bar/ Close Stance;
4 sets 5 reps 185lbs, 205lbs, 215lbs, 220lbs
1 set 13 reps 175lbs
Pretty horrible workout. Probably will take me a few weeks to recover my deads from the meet.