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DaPack..Fighting Age One Day at a Time

March 12th, 2018 (Monday)

Bench;
4 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs
1 set 4 reps 280lbs
1 set 5 reps 265lbs
1 set 7 reps 250lbs
1 set 12 reps 225lbs

Flat Dbl Press;
3 sets 7 reps

Dbl Shoulder Press;
3 sets 9 reps

Machine Dips;
4 sets 11 reps

Another Monday with no sleep but at least hit my numbers that I was suppose to. Thinking next week will take a sleeping pill right before I get off like I normally do on work days. Monday's are my Friday's so biggest problem is when I get home in the morning just want to stay up.[
 
March 13, 2018 (Tuesday)

Squats;
2 sets 3 reps 300lbs, 315lbs
1 set 5 reps 295lbs
1 set 7 reps 280lbs
1 set 13 reps 265lbs

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

SLDL's;
4 sets 7 reps
135lbs, 150lbs, 165lbs, 190lbs

Pendlay Rows;
4 sets 5 reps
 
Going to do start back up again on a little mini-cut, abs are going bye bye. Weight is 182lbs this morning. Seems like I did add a little bit size back on doing the higher reps so happy about that. Next possible meet is August but still a long ways before I make any decision about it. At the end of this deads block will decided. Mostly like will drop back down to 165lb weight class so a lot will depend on my weight mid-May.
 
March 15th, 2018 (Thursday)

CGBP, 2 Boards;
4 sets 3 reps 225lbs, 235lbs, 245lbs, 255lbs
1 set 10 reps 215lbs

Incline Press;
4 sets 5 reps

Dbl CGBP;
4 sets 11 reps

Push Downs;
4 sets 13 reps
 
with a meet out in August it seems like a perfect amount of time to be able to control weight and really figure out what you want without having to crash diet.
 
Dustin07 said:
with a meet out in August it seems like a perfect amount of time to be able to control weight and really figure out what you want without having to crash diet.
Click to expand...
True. Learned a lot last time when I dropped all the water so that will help a lot. I go on vacation 1st weekend of May so will test my lifts then and make the decision. After I come back will have 12 weeks if I do the meet to prep.
 
March 16th, 2018 (Friday)

Deads, Conv/ Hook Grip;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 320lbs

RDL's;
4 sets 7 reps 250lbs, 265lbs, 280lbs, 300lbs

Pendlay Rows;
4 sets 5 reps

Squats, High Bar/ Close;
4 sets 3 reps 205lbs, 225lbs, 240lbs, 255lbs

Hook grip felt a lot better this week but still it is my weakest link and that effects my overall lift. Still going to stick with it and hoping it will catch up. Either way if I decide to stop doing it or not my overall grip strength should improve. Did an extra set of deads in sumo and my conv. is not even close to it but again going to stick with conv. in hopes it improves my sumo.
 
March 20th, 2018 (Tuesday)

Bench;
4 sets 2 reps 250lbs, 260lbs, 270bs, 275lbs
1 set 4 reps 260lbs
1 set 6 reps 245lbs
1 set 10 reps 235lbs

Flat Dbl Press;
4 sets 5 reps

Dbl Shoulder Press;
4 sets 7 reps

Machine Dips;
4 sets 9 reps
 
March 26th, 2018 (Monday)

Cardio; S: 20 mins (HIIT)

Bench;
3 sets 2 reps 250lbs, 265lbs, 275lbs
1 set 5 reps 280lbs
1 set 4 reps 265lbs
1 set 6 reps 250lbs
1 set 8 reps 235lbs

Flat Dbl Press;
4 sets 5 reps

Dbl Shoulder Press;
4 sets 7 reps

Machine Dips;
4 sets 9 reps

Took last week off, diet too, since I figured it was about time and motivation was running low. Don't know what my weekly average weight will be but today was 185lbs. One thing I have been noticing is that I am slowly losing body fat but the scale it going up, which any other time would not be a bad thing. If decide to to the meet in August getting down to the 165lb class again might require me to lose a little muscle. Doing a 5 to 6 week cut anyways so at the end will see were my weight/ lifts are at. Was up again for 24 hrs when I got to the gym but pretty happy with today's lifts. Think about switching things up and working out on Sun/ Tues/ Wed/ Friday. This way wont have to worry about not getting any sleep on Monday's.
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March 27th, 2018 (Tuesday)

Cardio; T: 20 mins

Squats;
4 sets 2 reps 285lbs, 295lbs, 305lbs, 315lbs
1 set 4 reps 295lbs,
1 set 6 reps 275lbs
1 set 12 reps 265lbs

Squats, Paused 2 secs;
3 sets 3 reps 245lbs

Pretty crappy workout. Lower back was bothering me so cut it short.
 
March 29th, 2018 (Thursday)

Cardio; S: 20 mins (HIIT)

CGBP, 2 Boards;
3 sets 2 reps 225lbs, 235lbs, 250lbs
1 set 3 reps 260lbs
1 set 8 reps 225lbs

Incline Press;
4 sets 2 reps

Dbl CGBP;
4 sets 9 reps

Machine Dips;
4 sets 13 reps
 
March 30th, 2018 (Friday)

Cardio; T: 20 mins

Deads, Sumo/ Hook Grip;
3 sets 3 reps 225lbs, 250lbs, 275lbs
4 sets 1 rep 345lbs

Chest Supported Rows;
4 sets 7 reps

Leg Curls;
4 sets 9 reps

Machine Leg Press;
4 sets 11 reps

Lower back sill bothering me so made some adjustments. Was hoping for a good deads session after taking a week off but another horrible one in the books. Hate how my deads are allows all over the place.
 
dapack said:
March 26th, 2018 (Monday)

Cardio; S: 20 mins (HIIT)

Bench;
3 sets 2 reps 250lbs, 265lbs, 275lbs
1 set 5 reps 280lbs
1 set 4 reps 265lbs
1 set 6 reps 250lbs
1 set 8 reps 235lbs

Flat Dbl Press;
4 sets 5 reps

Dbl Shoulder Press;
4 sets 7 reps

Machine Dips;
4 sets 9 reps

Took last week off, diet too, since I figured it was about time and motivation was running low. Don't know what my weekly average weight will be but today was 185lbs. One thing I have been noticing is that I am slowly losing body fat but the scale it going up, which any other time would not be a bad thing. If decide to to the meet in August getting down to the 165lb class again might require me to lose a little muscle. Doing a 5 to 6 week cut anyways so at the end will see were my weight/ lifts are at. Was up again for 24 hrs when I got to the gym but pretty happy with today's lifts. Think about switching things up and working out on Sun/ Tues/ Wed/ Friday. This way wont have to worry about not getting any sleep on Monday's.
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Looking good man. Amazing that you're still packing on lean mass after as many years of training and experience that you have.
 
April 2nd, 2018 (Monday)

Cardio; S: 20 mins (HIIT)

Bench;
3 sets 2 reps 255lbs, 265lbs, 275lbs
1 set 5 reps 285lbs
1 set 4 reps 270lbs
1 set 6 reps 255lbs
1 set 8 reps 235lbs

Flat Dbl Press;
4 sets 7 reps

Dbl Shoulder Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps
 
April 3rd, 2018 (Tuesday)

Cardio; S: 20 mis (HIIT)

Deads, Sumo/ Hook Grip;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 rep 315lbs, 335lbs, 355lbs, 375lbs, 380lbs

Chest Supported Rows;
4 sets 7 reps

Machine Leg Press;
4 sets 11 reps

Leg Curls;
4 sets 9 reps

Was doing yard work yesterday and screwed my lower back up even more. Hoping Friday can at least get squats in and will do alternatives to the other stuff. Think I should be able to protect my lower back some what doing squats, just the other stuff will have to pass on since it puts my lower back at a 90 degree angle.
 
April 5th, 2018 (Thursday)

Cardio; S: 20 mins (HIIT)

Incline Press;
5 sets 2 reps 215lbs, 225lbs, 235lbs, 250lbs, 260lbs

Incline CGBP;
4 sets 9 reps

Dbl CGBP;
4 sets 7 reps

Machine Dips;
4 sets 11 reps
 
April 6th, 2018 (Friday)

Squats;
2 sets 2 reps 290lbs, 310lbs

Chest Supported Rows;
4 sets 7 reps

Machine Leg Press;
4 sets 9 reps

Leg Curls;
4 sets 11 reps

Lower back was holding up pretty good even for the first working set but should have stopped there. Last set was a hard set and it destroyed my lower back. Last block of squats hit 365x2 and today was suppose to be the end of this block. Even without the lower back hurting no way I was going to get even close to that. A lot of frustration this block with all the Big 3 and just can't pin point why the big drop in weights. Sleep has been really good and even though I am dropping body fat my carbs are pretty high. Lower my %'s and sets too to help with recovery. No way I will be ready to do the meet in August with my lifts sucking so much and now the lower back issue. Will de-load squats next week and will see how the lower back feels then.
 
April 10th, 2018 (Tuesday)

Cardio; S: 20 mins (HIIT)

Bench;
3 sets 2 reps 270lbs, 280lbs, 290lbs
1 set 4 reps 275lbs
1 set 6 reps 260lbs
1 set 8 reps 245lbs

Flat Dbl Press;
4 sets 7 reps

Dbl Shoulder Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps
 
April 12th, 2018 (Thursday)

Cardio; S: 20 mins (HIIT)

Bench;
3 sets 2 reps 275lbs, 280lbs, 285lbs

Dbl CGBP;
4 sets 7 reps

Dbl Shoulder Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps
 
April 13th, 2018 (Friday)

Deads, Sumo/ Hook Grip
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 1 rep 330lbs, 355lbs, 380lbs
1 set 0 reps 405lbs

Over/ Under Grips;
1 set 1 rep 405lbs

Another horrible dead session in the books. Couldn't move 405lbs hook grip and immediately switch to over/ under and got it. One thing right now for hook grip is my setup is off big time. I just cannot seem to get tight enough before the pull which is the main reason for failing the last set, grip was not really an issue. It seems just switching over to hook grip I need to re-learn almost everything again. Really frustrating since was hoping to hit a PR at the end of the block. Next week just going to do my warm ups and maybe 1st set or 2 hook grip and switch and see if there is any difference.
 
with over under you get always more tension on one side then the other and you might slightly turn with the hips and torso that difference is huge
 
April 16th, 2018 (Monday)

Cardio; S: 25 mins (HIIT), T: 20 mins

Leg Extensions;
4 sets 7 reps

Leg Curls
4 sets 9 reps

Leg Press;
4 sets 9 reps

Lat Pull Downs;
4 sets 13 reps

Lower back is feeling a lot better so hoping can start squats next week.
 
April 17th, 2018 (Tuesday)

Bench;
3 sets 2 reps 275lbs, 280lbs, 285lbs
2 sets 1 rep 290lbs, 295lbs

Flat Dbl Press;
3 sets 9 reps

Dbl Shoulder Press;
3 sets 11 reps

Machine Dips;
3 sets 13 reps

Either it was a bad day or starting to go backwards. Went light on the other stuff and next week will back off a little. 2 weeks test for this block and hoping to at least beat one of my maxes; 295x3 and 315x1.
 
April 19th, 2018 (Thursday)

Cardio; S: 25 mins (HIIT)

Deads, Sumo/ Hook Grip;
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
1 set 1 rep 325lbs

Sumo/ Mixed Grip;
4 sets 1 rep 350lbs, 375lbs, 400lbs, 420lbs

Chest Supported Rows;
4 sets 9 reps

Leg Press;
4 sets 11 reps

Leg Curls;
4 sets 13 reps

Went a lot better today with mixed grip setting it up. Still a lot of work to do to get really tight before the pull but definitely improvement.
 
what really helps getting tight with hook grip, before you grip the bar, internally rotate your shoulders so you can get the bar deeper into your hands now as you tighten up and extenally rotate to engage the lats you will have more tension
 
Warsheeper said:
what really helps getting tight with hook grip, before you grip the bar, internally rotate your shoulders so you can get the bar deeper into your hands now as you tighten up and extenally rotate to engage the lats you will have more tension
Click to expand...

Thanks, will give it a try next time.
 
April 20th, 2018 (Friday)

Bench;
5 sets 1 rep 255lbs, 265lbs, 275lbs, 285lbs, 295lbs
1 set 4 reps 275lbs

Dbl CGBP;
3 sets 9 reps

Dbl Shoulder Press;
3 sets 11 reps

Machine Dips;
3 sets 13 reps

Off week for bench. Was suppose to hit 295x2 and probably could have but would have been a grinder. Will hopefully get it next week.
 
April 23rd, 2018 (Monday)

Cardio; S: 20 mins (HIIT)

Squats;
6 sets 2 reps 250lbs, 275lbs, 295lbs, 315lbs, 330lbs, 345lbs

Chest Supported Rows;
4 sets 11 reps

Leg Press;
4 sets 13 reps

Leg Curls;
4 sets 9 reps

Lower back felt good during the workout but will wait and see how it is in the morning. 2 weeks ago struggled with 295x2 when I hurt my back and today was a completely different story. Definitely was fatigued/ over training and need to see were it went wrong. Think it was adding in the 3 drop sets after my top set so going to do away with that.
 
April 24th, 2018 (Tuesday)

Cardio; S: 20 mins (HIIT)

Bench;
6 sets 1 rep 250bs, 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

Dbl CGBP;
3 sets 11 reps

Dbl Shoulder Press;
3 sets 13 reps

Machine Dips;
3 sets 13 reps

Lower back is bothering me today but think that is do to the fact I did some yard work. Seems okay though. Wasn't planning on maxing but things were going good so just went for it.
 
April 25th, 2018 (Wednesday)

Cardio; E: 45 mins

April 26th, 2018 (Thursday)

Cardio; S: 20 mins (HIIT)

Deads, Sumo/ Hook Grip;
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 295lbs
3 sets 1 rep 315lbs, 340lbs, 365lbs

Sumo/ Mixed Grip;
3 sets 1 rep 385lbs, 405lbs, 430lbs

Chest Supported Rows;
4 sets 13 reps

Machine Leg Press;
4 sets 11 reps

Leg Curls;
4 sets 9 reps

Last dead was a hard rep but got it. Due to work schedule and vacation going to be 3 weeks until I do deads again and hoping to break a PR of some sort. Looking to break 425x4, 435x2, 468 or even would take 460.
 
April 27th, 2018 (Friday)

Incline Press;
4 sets 1 reps

Incline CGBP;
4 sets 7 reps

Dbl CGBP;
3 sets 9 reps

Push Downs;
3 sets 11 reps
 
May 14th, 2018 (Monday)

Bench;
3 sets 1 rep 275lbs, 285lbs, 290lbs
1 set 2 reps 275lbs
1 set 3 reps 255lbs
1 set 5 reps 225lbs

Flat Dbl Press;
3 sets 9 reps

Dbl Shoulder Press;
3 sets 11 reps

Machine Dips;
3 sets 13 reps

Been about 3 weeks since I maxed, 320lbs, and was expecting it to be pretty bad with the layoff. Maybe could have hit 295lbs today. Thing that surprised me the most is how quickly I fatigue today.
 
May 15th, 2018 (Tuesday)

Cardio; S: 25 mins (HIIT)

Deads, Hook Grip;
2 sets 3 reps 225lbs, 250lbs
2 set 2 reps 275lbs, 300lbs

Mixed Grips;
4 sets 1 rep 325lbs, 365lbs, 400lbs, 435lbs

Figured out of the Big 3 my deads would have benefited to most with the layoff but guess I was wrong. Was hoping for a PR and guess will have to wait 12 to 15 weeks now. Been 4 years since I PR'd anything in deads about 3 years for bench/ squats. Deads is the only thing I have a possibility of ever PRing again because my bench/ squats are so far off I cannot see it every happening again unless I gain about 30 to 40lbs more. Was around 210 to 220lbs when I set all my PRs and no way I ever want to get that heavy again. Maybe with my weight now and hate to use it as an excuse but age could be finally catching up on me. Not even going to test my squats this week and will just start a new block. For deads the next block with only pull every other week and the off week with be RDL's. Trying something new out and can't see any harm in it.
 
May 21st, 2018 (Monday)

Cardio; S: 25 mins (HIIT)

Bench;
5 sets 4 reps 225lbs, 235lbs, 240lbs, 245lbs, 225lbs
1 set 6 reps 205lbs
1 set 8 reps 185lbs

Flat Dbl Press;
3 sets 13 reps

Machine Dips;
3 sets 13 reps

Amazing how much strength I lost taking that 3 weeks off. Will probably take me twice as long just to get it back.
 
May 22nd, 2018 (Tuesday)

Cardio; S: 25 mins (HIIT)

Deada, Sumo/ Hook Grip;
3 sets 3 reps 225lbs, 250lbs, 275lbs
5 sets 1 rep 320lbs, 330lbs, 340lbs, 350lbs, 350lbs

Dbl RDL's;
3 sets 13 reps

Leg Press;
3 sets 13 reps
 
May 23rd, 2018 (Wednesday)

Cardio; S: 25 mins (HIIT)

Military Press;
6 sets 7 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs
1 set 9 reps 125lbs
1 set 11 reps 110lbs
1 set 13 reps 90lbs

Dbl Shoulder Press;
3 sets 15 reps

Push Downs;
3 sets 15 reps
 
May 24th, 2018 (Thursday)

Cardio; S: 25 mins (HIIT)

Squats;
4 sets 5 reps 240lbs, 250lbs, 260lbs, 270lbs

Squats, High Bar/ Narrow;
3 sets 9 reps 185lbs

Dbl SLDL's;
4 sets 15 reps
 
May 25th, 2018 (Friday)

Sled;
5 rounds 80'
4 rounds 40'
1 round 80'

Incline Bench;
4 sets 7 reps 185lbs
1 set 9 reps 165lbs
1 set 11 reps 145lbs
1 set 13 reps 135lbs

Incline CGBP;
4 sets 7 reps

Dbl Incline Press;
3 sets 13 reps

First time every doing the sled and it was a lot harder than I thought it would be. Nice change to my typical cardio and should have nice carry over effect for maybe deads/ squats. Will try and do it once a week for now.
 
do you want to focus mainly on powerlifting training or more in the direction of bodybuilding again in the future, have you ever tried to consult a coach to help with your training? as far as i know mike tuscherer worked succesfully with some guys that were in the iron game for a long time and a few of them were pretty banged up before too
 
Warsheeper said:
do you want to focus mainly on powerlifting training or more in the direction of bodybuilding again in the future, have you ever tried to consult a coach to help with your training? as far as i know mike tuscherer worked succesfully with some guys that were in the iron game for a long time and a few of them were pretty banged up before too
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Powerlifting everyday all day LOL Yeah, always wanted to get a coach but never the $$$. Up the road from me is Kabuki Strength and Chris Duffin is part owner there. Some day can hopefully have the funds and at least get some help on my form and ideas to improve.
 
May 29th, 2018 (Tuesday)

Power Cleans;
3 sets 3 reps 95lbs, 115lbs, 135lbs
2 sets 2 reps 155lbs, 175lbs
1 set 0 reps 185lbs**More form than anything but have my base set


Bench;
3 sets 4 reps 235lbs, 245lbs, 255lbs
3 sets 6 reps 235lbs, 220lbs, 205lbs

CGBP, 2 Boards;
4 sets 7 reps 185lbs

Sled;
10 mins 22.5 rounds

(Super Set)
5 rounds;
--1a. Box Jumps, 10
--1b. KB Swings, 15
--1c. Pull Ups, 3

Adding in power cleans to my lifting and also going to try and hit the sled x2 a week overall mix things up. Took me about 18 mins for the sled and the super set compared to 25 mins on the stair mill and feel I got a better conditioning workout out of it and some movements that can hopefully carryover to my other lifts. Strength is still way down but remember now summer time is always like that for some strange reason. Nothing changes from the fall/ winter but seems to be a trend.
 
May 30th, 2018 (Wednesday)

Cardio; S: 25 mins (HIIT)

Deads, DE;
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

RDL's;
4 sets 7 reps 205lbs, 225lbs, 255lbs, 280lbs

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

Dbl SLDL's;
3 sets 13 reps

Leg Press;
3 sets 13 reps
 
dapack said:
Powerlifting everyday all day LOL Yeah, always wanted to get a coach but never the $$$. Up the road from me is Kabuki Strength and Chris Duffin is part owner there. Some day can hopefully have the funds and at least get some help on my form and ideas to improve.
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dang if it wasn't $650 I'd say we should meet in Portland for this !! It's only about 2.5 - 3hrs down for me. but Portland in itself is an expensive city to stay.

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Dustin07 said:
dang if it wasn't $650 I'd say we should meet in Portland for this !! It's only about 2.5 - 3hrs down for me. but Portland in itself is an expensive city to stay.

Invalid Link Removed
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Yeah, wish I had the funds for that. Hopefully one of these days can go up there for one of their seminars. They have a few each year and some big names show up too.
 
May 31st, 2018 (Thursday)

Incline Press;
4 sets 7 reps 185lbs, 190lbs, 200lbs, 205lbs
1 set 9 reps 185lbs

Military Press;
3 sets 9 reps 115lbs, 120lbs, 125lbs

Hanging Cleans;
4 sets 3 reps 115lbs

Incline CGBP;
4 sets 9 reps

6 Rounds;**Kicked my butt today
Box Jumps, 10
KB Swings; 15
Pull Ups; 3

Tread Mill;
15 mins
 
June 1st, 2018 (Friday)

Cardio; T: 25 mins (HIIT)

Squats;
4 sets 5 reps 260lbs, 270lbs, 275lbs, 280lbs

Squats, High Bar/ Narrow;
3 sets 9 reps 185lbs, 190lbs, 195lbs

Clean Pulls;
3 sets 3 reps 155lbs

Dbl RDL's;
3 sets 13 reps

This week was one of the hardest in a long time for me. With the addition of cleans and variations of it and doing different types of conditioning really kicked my butt. Plus side is I haven't really enjoyed lifting lately but switching things up really has me excited/ motivated again. Big 3's are still way low from before the 3 to 4 weeks off but feeling like it is starting to come back.
 
dapack said:
This week was one of the hardest in a long time for me. With the addition of cleans and variations of it and doing different types of conditioning really kicked my butt. Plus side is I haven't really enjoyed lifting lately but switching things up really has me excited/ motivated again. Big 3's are still way low from before the 3 to 4 weeks off but feeling like it is starting to come back.
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kinda funny to see you say that. I was talking to a friend of mine who is adamantly anti-crossfit, and huge on starting strength. one thing we agree on is that starting strength (do your fives) works so incredibly well that when most newbie lifters quit... its not cause they stop making gains, they get bored. on the flip side, crossfit has never been boring to me. BUT, it's a balance. When I'm 100% crossfit I tend to get too much volume and my gains decrease even though I get leaner and fitter, just not stronger. it's hard to find balance for me.
 
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