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DaPack..Fighting Age One Day at a Time

December 19th, 2017 (Tuesday)

Squats;
5 sets 5 reps 265lbs, 270lbs, 275lbs, 280lbs, 285lbs
1 set 14 reps 240lbs

Squats, Paused 5 secs;
4 sets 3 reps 220lbs

SLDL's;
4 sets 7 reps 135lbs, 155lbs, 155lbs, 175lbs

Bench;
5 sets 4 reps 225lbs, 235lbs, 245lbs, 255lbs, 260lbs
1 set 10 reps 220lbs

Finally posted the results for the meet and I got best lifter for Masters. Counted 20 Master lifters so pretty excited about that too.
 
December 21st, 2017 (Thursday)

Bench;
4 sets 1 rep 250lbs, 260lbs, 270lbs, 275lbs

CGBP, 2 Boards;
4 sets 4 reps 225lbs, 230lbs, 235lbs, 240lbs
1 set 10 reps 205lbs

Incline Press;
4 sets 9 reps

Flat Dbl Press;
4 sets 11 reps

Machine Dips;
4 sets 11 reps

Bench is still down a lot from the meet but figured would take 3 to 4 weeks at least for things to start improving so nothing unexpected.
 
December 22nd, 2017 (Friday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 rep 305lbs, 325lbs
1 set 5 reps 345lbs

RDL's;
4 sets 7 reps 240lbs, 250lbs, 260lbs, 280lbs

Squats, High Bar/ Narrow Stance;
4 sets 5 reps 185lbs, 195lbs, 210lbs, 225lbs
1 set 15 reps 185lbs
 
December 26th, 2017 (Tuesday)

Squats;
6 sets 3 reps 250lbs, 260lbs, 270lbs, 280lbs, 290lbs, 300lbs
1 set 15 reps 245lbs

Squats, Paused 3 secs;
4 sets 3 reps 225lbs

SLD's;
4 sets 7 reps 185lbs, 195lbs, 195lbs, 210lbs

Bench;
6 sets 3 reps 245lbs, 250lb, 255lbs, 255lbs, 255lbs, 260lbs
1 set 10 reps 225lbs
 
January 2nd, 2018 (Tuesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 reps 315lbs, 340lbs
1 sets 4 reps 365lbs

RDL's;
4 sets 5 reps 225lbs, 245lbs, 265lbs, 290lbs
1 set 15 reps 225lbs

Bench;
6 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs, 260lbs, 265lbs
1 set 10 reps 225lbs

Think my bench finally bottomed out and can finally start gaining back my strength. Deads are still recovering. Sleep last week was horrible so decided just to take the time off.
 
January 9th, 2018 (Tuesday)

Bench;
6 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs, 265lbs, 275lbs
1 set 12 reps 225lbs

Seated Dbl Press;
4 sets 9 reps

Flat Dbl Press;
4 sets 9 reps

Machine Dips;
4 sets 9 reps
 
how's life?
we have a vacation next week so I'm just doing conditioning basically this week. then a planned rest week, then strength training again.
 
Dustin07 said:
how's life?
we have a vacation next week so I'm just doing conditioning basically this week. then a planned rest week, then strength training again.
Click to expand...

Last few weeks been rough. Sleep, insomnia, has been horrible and been sick. Hoping this week things start to turn around.
 
January 16th, 2018 (Tuesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 1 rep 325lbs, 345lbs, 365lbs
1 set 3 reps 385lbs

RDL's;
4 sets 5 reps 245lbs, 265lbs, 285lbs, 300lbs

Bench;
6 sets 2 reps 235lbs, 245lbs, 255lbs, 265lbs, 275lbs, 285lbs

Last few weeks been rough outside the gym and hoping this week can finally change things around. All in all not a bad workout.
 
January 18th, 2018 (Thursday)

CGBP, 2 Boards;
4 sets 2 reps 225lbs, 245lbs, 250lbs, 255lbs
1 set 11 reps 210lbs

Incline Press;
4 sets 5 reps

Flat Dbl Press;
4 sets 7 reps

Machine Dips;
4 sets 9 reps

First time in over 3 weeks got home in the morning after work and was able to fall asleep without taking a ton of sleeping aids.
 
January 19th, 2018 (Friday)

Squats;
5 sets 3 reps 275lbs, 280lbs, 285lbs, 295lbs, 305lbs

Squats, Pause 3 secs.;
3 sets 3 reps 230lbs

SLDL's;
4 sets 7 reps 135lbs, 145lbs, 155lbs, 170lbs
 
Didn't do what I was hoping at the meet but Powerliftingwatch.com has me ranked 36th for best total for my age/ weight. Was hoping of doing a lot better but even though I am not even close to the top spots still happy to make the list.

30. David Petro-Roy M3 APA 2013-10-06 1140
31. Billy Wingo M1 SPF 2010-10-02 1120
32. Tim O'Brien M1 USPA 2015-05-01 161.90 1118
33. Eric Lumpkin M2 APA 2016-10-08 165.40 1118
34. Bill Green M1 RPS 2015-04-18 161.40 1115
35. Joe Romano M2 RPS 2015-05-16 162.20 1110
36. Willam Sucik M1 USPA 2017-12-02 162.90 1110
37. Douglas Kline M3 IPA 2015-02-28 165.00 1110
38. Eyituoyo Amoye M1 APA 2011-11-06 1110
39. John Stallworth M2 WNPF 2011-05-08 1105
40. Richard Walsh M2 RPS 2017-05-20 158.40 1100
41. Kris Babic M1 APA 2017-05-13 160.00 110
 
January 22nd, 2018 (Monday)

Bench;
5 sets 2 reps 245lbs, 255lbs, 265lbs, 275lbs, 285lbs
1 set 3 reps 295lbs

Flat Dbl Press;
4 sets 7 reps

Dbl Shoulder Press;
4 sets 7 reps

Push Downs;
4 sets 9 reps
 
January 23rd, 2018 (Tuesday)

Squats;
6 sets 2 reps 275lbs, 285lbs, 295lbs, 305lbs, 315lbs, 325lbs
1 set 12 reps 275lbs

Squats, Paused 3 secs;
3 sets 3 reps 245lbs

SLDL's;
4 sets 7 reps 150lbs, 160lbs, 185lbs, 200lbs
 
January 25th, 2018 (Thursday)

CGBP, 2 Boards;
4 sets 2 reps 240lbs, 245lbs, 245lbs, 250lbs
1 set 12 reps 205lbs

Incline Press;
4 sets 3 reps

Flat Dbl Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps
 
January 26th, 2018 (Friday)

Deads;
3 sets 3 reps 275lbs
3 sets 1 rep 330lbs, 355lbs, 380lbs
1 set 2 reps 405lbs

RDL's;
4 sets 5 reps 225lbs, 240lbs, 250lbs, 260lbs

Squats, High Bar/ Close;
4 sets 2 reps 185lbs, 200lbs, 225lbs, 240lbs

As hard as the last set of deads was probably should have backed off a lot or just have passed on them today. Knew warming up it was not a good day . Knowing how my body recovers hoping I just did not screw myself up for the next couple weeks on deads. First time in a very long time got all my workouts in for the week so that makes me happy and bench/ squats had a really goo week.
 
January 29th, 2018 (Monday)

Bench;
5 sets 1 reps 275lbs, 285lbs, 295lbs, 305lbs, 315lbs
1 set 6 reps 260lbs

Flat Dbl Press;
4 sets 5 reps

Dbl Shoulder Press;
4 sets 7 reps

Push Downs;
4 sets 9 reps

Been all the way back to July since I hit 3 plates.
 
dapack said:
Didn't do what I was hoping at the meet but Powerliftingwatch.com has me ranked 36th for best total for my age/ weight. Was hoping of doing a lot better but even though I am not even close to the top spots still happy to make the list.

30. David Petro-Roy M3 APA 2013-10-06 1140
31. Billy Wingo M1 SPF 2010-10-02 1120
32. Tim O'Brien M1 USPA 2015-05-01 161.90 1118
33. Eric Lumpkin M2 APA 2016-10-08 165.40 1118
34. Bill Green M1 RPS 2015-04-18 161.40 1115
35. Joe Romano M2 RPS 2015-05-16 162.20 1110
36. Willam Sucik M1 USPA 2017-12-02 162.90 1110
37. Douglas Kline M3 IPA 2015-02-28 165.00 1110
38. Eyituoyo Amoye M1 APA 2011-11-06 1110
39. John Stallworth M2 WNPF 2011-05-08 1105
40. Richard Walsh M2 RPS 2017-05-20 158.40 1100
41. Kris Babic M1 APA 2017-05-13 160.00 110
Click to expand...

I missed the whole meet while I was gone I think! What were your individual lifts? Congrats on making the list!
 
January 30th, 2018 (Tuesday)

Squats;
7 sets 2 reps 275lbs, 290lbs, 305lbs, 320lbs, 335lbs, 350lbs, 365lbs

Squats, Paused 3 secs;
3 sets 3 reps 245lbs, 255lbs, 265lbs

Best squats in all most 2 years, 3/29/2016 to be exact when i did 5 reps.
 
February 5th, 2018 (Monday)

Cardio; S: 20 mins (HIIT)**Getting fat again

Bench;
6 sets 3 reps 185lbs**De-load

Incline Press;
4 sets 2 reps 225lbs, 240lbs, 250lbs, 255lbs

Flat Dbl Press;
4 sets 11 reps

Machine Dips;
4 sets 11 reps

Got sick early in the week so another week goes my with minimal work. Last 8 weeks had 32 workouts scheduled and only got in 19, hopefully can start turning things around. Diet has been horrible since I have not be working out and really need to do cardio even if I am just trying to maintain. Weight right now is 186lbs so not to bad since about 2 weeks out from the meet was around 177lbs. Not really going to push the fat loss to quick and just take my time. Would be happy with 1/2lb a week.
 
slow and steady is the way to go, you will preserve more muscle mass and hit better numbers in the gym that way as well
 
February 6th, 2018 (Tuesday)

Cardio; S: 20 mins (HIIT)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 320lbs, 345lbs, 370lbs, 395lbs

RDL's;
4 sets 3 reps 275lbs, 290lbs, 300lbs, 310lbs

Don't know if it was just an off day or what but was suppose to work up to 420lbs on deads and 395lbs was harder than I would like it to be. If I had to use the RPE scale on deads want it always to be around 7 and today last set felt like it was around 8.5. Readjusted my %'s for deads and also what I am going to do is any time I fail to hit the weight/ reps or it is harder than I would like will move back 3 weeks. So next week will move back to week 3 and will do 355x4. Figured this way should keep my fresh and not put as much drain on me.
 
maybe try some extra warmup sets on days where you feel off, on days like that many people can work back up to their top set after the backoff work
 
February 8th, 2018 (Thursday)

Cardio; S: 20 mins (HIIT)

CGBP;
4 sets 3 reps 225lbs, 235lbs, 245lbs, 250lbs

Flat Dbl Press;
4 sets 13 reps

Dbl Shoulder Press;
4 sets 11 reps

Push Downs;
4 sets 9 reps
 
February 9th, 2018

Cardio; S: 20 mins (HIIT)

Squats,**De-load
4 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs

Deads;
4 sets 1 rep 320lbs, 335lbs, 355lbs, 370lbs

Wanted to see on deads if the other day was just an off day or it is an of week, off week it seems. The 9 weeks prep for the meet was the best stretch I every had in deads. After the meet adjusted everything and it seems to have backfired. Going to go back to the same layout I did for the meet and just going to stick with that. This week too could be because last week maxed bench and did 2 rep max on squats.
 
February 12th, 2018 (Monday)

Cardio; S: 20 mins (HIIT)

Bench;
5 sets 4 reps 225lbs, 235lbs, 245lbs, 255lbs, 260lbs
1 set 10 reps 225lbs

Flat Dbl Press;
4 sets 13 reps

Dbl Shoulder Press;
4 sets 11 reps

Machine Dips;
4 sets 9 reps
 
February 13th, 2018

Cardio; S: 20 mins (HIIT)

Sqauts;
5 sets 5 reps 275lbs, 280lbs, 285lbs, 290lbs, 295lbs
1 set 15 reps 250lbs

Squats, Paused 5 secs.;
3 sets 3 reps 225lbs

SLDL's;
4 sets 7 reps 135lbs, 150lbs, 165lbs, 185lbs
 
February 15th, 2018 (Thursday)

Cardio; S: 20 mins (HIIT)

CGBP, 2 Boards;
4 sets 4 reps

Incline Press;
4 sets 5 reps

Machine Dips;
4 sets 11 reps
 
February 19th, 2018 (Monday)

Cardio; S: 20 mins (HIIT)

Bench;
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
1 set 5 reps 275lbs
1 set 10 reps 225lbs

Flat Dbl Press;
4 sets 11 reps

Dbl Shoulder Press;
4 sets 13 reps

Machine Dips;
4 sets 9 reps
 
February 21st, 2018 (Tuesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 1 rep 320lbs, 340lbs, 365lbs

RDL's;
4 sets 5 reps 250lbs, 260lbs, 275lbs, 290lbs

Squats, High Bar/ Close Stance;
4 sets 7 reps 185lbs, 195lbs, 205lbs, 220lbs

Pendlay Rows;
4 sets 7 reps
 
February 22nd, 2018

CGBP, 2 Boards;
4 sets 4 reps 215lbs, 225lbs, 235lbs, 245lbs
1 set 15 reps 185lbs

Incline Press;
4 sets 5 reps

Flat Dbl Press;
4 sets 13 reps

Push Downs;
4 sets 11 reps
 
February 23rd, 2018 (Friday)

Squats;
3 sets 5 reps 275lbs, 285lbs, 295lbs

Squats, Paused 5 secs;
3 sets 3 reps 225lbs

SLDL's;
4 sets 7 reps 135lbs, 145lbs, 155lbs, 170lbs

Pendlay Rows;
4 sets 7 reps

Bad day for squats. Few weeks ago pushed it really hard and still paying the price even with a week of de-loading. Going to adjust my %'s a little down and hope that will help.
 
i know quite a few people that take really long to recover from very hard sessions, we had the powerlifting nationals in december, some guys and gals are still recovering
 
February 26th, 2018 (Monday)

Bench;
4 sets 3 reps 230lbs, 240lbs, 250lbs, 260lbs
1 set 5 reps 250lbs
1 set 7 reps 240lbs
1 set 12 reps 225lbs

Flat Dbl Press;
4 sets 7 reps

Dbl Shoulder Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps
 
February 27th, 2018 (Tuesday)

Squats;
4 sets 3 reps 260lbs, 270lbs, 280lbs, 295lbs
1 set 5 reps 280lbs
1 set 7 reps 265lbs
1 set 15 reps 250lbs

Squats, Paused 3 secs.;
3 sets 3 reps 240lbs

SLDL's;
4 sets 7 reps 150lbs, 160lbs, 185lbs, 200lbs

Pendlay Rows;
4 sets 5 reps

Adjusted my %'s down since I believe had them set to high and it was destroying my recovery, seemed like before was taking 1 step forward and 2 steps back.
 
March 1st, 2018 (Thursday)

CGBP;
4 sets 3 reps 225lbs, 235lbs, 245lbs, 250lbs
1 set 12 reps 210lbs

Incline Press;
4 sets 5 reps

Flat Dbl Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps
 
March 2nd, 2018 (Friday)

Deads, Conv.;
3 sets 3 reps 225lbs
6 sets 1 rep 260lbs

RDL's;
4 sets 7 reps 245lbs, 255lbs, 265lbs, 280lbs

Pendlay Rows;
4 sets 7 reps

Machine Leg Press;**All the squat/ power racks were taken
4 sets 7 reps

Reset deads and for this block going to pull only conv. so that is one reason I am start so low. Going to be working on hook grip for deads too and in the past the few times I tried it felt like my thumbs were going to snap in half. Made some adjustments today and though it was painful not nearly as much in the past.
 
March 5th, 2018 (Monday)

Bench;
3 sets 3 reps 260lbs, 265lbs, 270lbs
1 set 5 reps 255lbs
1 set 7 reps 240lbs
1 set 8 reps 230lbs

Flat Dbl Press;
4 sets 7 reps

Dbl Shoulder Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps

Didn't take a nap when I got home this morning so time I got to the gym was up for 24 hours. Good thing it is my Friday. Think next time this happens will move my main bench day to Thursday and use Monday as my secondary day.
 
March 6th, 2018 (Tuesday)

Squats;
3 sets 3 reps 285lbs, 295lbs, 305lbs
1 set 5 reps 290lbs
1 set 7 reps 275lbs
1 set 15 reps 260lbs

Squats, Paused 3 secs.;
3 sets 3 reps 245lbs

SLDL's;
4 sets 7 reps 135lbs, 150lbs, 170lbs, 190lbs

Pendlay Rows;
4 sets 5 reps

Something the other week started doing to help with recovery and also make is feel like I am getting some hard work in too. I dropped my sets by 2 a week but doing 3 drops after my top set by around 5% a drop and each drop adding +2 reps. Finally set though is AMRAP. Before adjusting my %'s too this week was suppose to be 6 sets 3 reps with a top set of 325lbs. Today's top set was definitely not hard and that is what I am aiming for now on squats to help with my recovery.
 
March 8th, 2018 (Thursday)

CGBP, 2 Boards;
4 sets 3 reps 225lbs, 240lbs, 250lbs, 255lbs
1 set 10 reps 215lbs

Incline Press;
4 sets 5 reps

Machine Dips;
4 sets 11 reps

Push Downs;
4 sets 13 reps
 
March 9th, 2018 (Friday)

Deads, Conv/ Hook Grips;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 rep 290lbs

RDL's;
4 sets 7 reps 250lbs, 260lbs, 275lbs, 290lbs

Pendlay Rows;
4 sets 5 reps

Squats, High Bar/ Close;
4 sets 5 reps 185lbs, 205lbs, 225lbs, 240lbs

Hook grip today was killing my thumb, thought it was going to break in two. Still going to continue to work on it and hoping eventually wont hurt as much.
 
dapack said:
March 9th, 2018 (Friday)

Hook grip today was killing my thumb, thought it was going to break in two. Still going to continue to work on it and hoping eventually wont hurt as much.
Click to expand...

haha, i feel you man, been hooking my heaviest deadlift set for the last 7 weeks, this week was the first where it didn't bother me as much, i personally only hook grip around 3 deadlift sets per weeks, a friend of mine who's powerlifting almost for 20 years does every deadlift set with hookgrip without any issues
 
dapack said:
March 9th, 2018 (Friday)

Hook grip today was killing my thumb, thought it was going to break in two. Still going to continue to work on it and hoping eventually wont hurt as much.
Click to expand...

haha, i feel you man, been hooking my heaviest deadlift set for the last 7 weeks, this week was the first where it didn't bother me as much, i personally only hook grip around 3 deadlift sets per weeks, a friend of mine who's powerlifting almost for 20 years does every deadlift set with hookgrip without any issues
 
Warsheeper said:
haha, i feel you man, been hooking my heaviest deadlift set for the last 7 weeks, this week was the first where it didn't bother me as much, i personally only hook grip around 3 deadlift sets per weeks, a friend of mine who's powerlifting almost for 20 years does every deadlift set with hookgrip without any issues
Click to expand...

That is good news that it should get better.
 
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