DaPack..Fighting Age One Day at a Time

[Dustin07]

September 19th, 2018 (Wednesday)

6 Mile Run 49:50

Decided just going to wait until next week to press again, will give me a 2 week break.

I've been drinking your koolaid a bit lately and running more. I'm sorta enjoying the CNS break from heavy lifting and leaning back up, but it sure does leave my feet and ankles sore.

 

[dapack]

September 21st, 2018 (Friday)

Deads, (DE);
3 sets 3 reps 225lbs, 250lbs, 275lbs

RDL's;
4 sets 7 reps 275lbs, 285lbs, 295lbs, 305lbs

Deads, Deficit 45lb Bumper/No Belt;
2 sets 9 reps 225lbs, 240lbs

No energy so passed on rack pulls and a short run. Missing a 2 to 3 mile run at this point is not going to make or break it.

 

[dapack]

I've been drinking your koolaid a bit lately and running more. I'm sorta enjoying the CNS break from heavy lifting and leaning back up, but it sure does leave my feet and ankles sore.

Took me probably around 3 to 4 weeks to get use to it again. Hamstrings are still struggling once I get around 7 to 8 miles so that is my biggest concern come half marathon time.

 

[Dustin07]

Took me probably around 3 to 4 weeks to get use to it again. Hamstrings are still struggling once I get around 7 to 8 miles so that is my biggest concern come half marathon time.

I think I'm going to have to invest in some quality running shoes if I'm going to do this again. But I gotta admit, the change has been needed and nice. I was on a PR streak this summer and I think it really wore my cns out.

 

[dapack]

September 24th, 2018 (Monday)

3 Mile Run; 23:46

Went in and tested my shoulder out on bench with multiple grips, 2 boards and OHP and the pain was to much. Googled and pinpointed the pain and it is the coracoid tendon. Only positive is I would think the pain would be unbearable if it was a tear. So will do zero upper body the next 4 weeks and test it then.

 

[Yomo]

damn, sorry to hear....be smart, let that ish heal, and come back better than ever.

 

[dapack]

damn, sorry to hear....be smart, let that ish heal, and come back better than ever.

That is the plan. Obviously if no improvement after the 1st of the year will have to see a doctor and hoping it doesn't come to that.

 

[dapack]

September 25th, 2018 (Tuesday)

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

Squats, Pause 3 secs.;
3 sets 3 reps 245lbs, 260lbs, 270lbs

GM's;
4 sets 7 reps 135lbs, 145lbs, 155lbs, 160lbs

2 Mile Run; 16:39

 

[dapack]

September 26th, 2018 (Wednesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 335lbs
3 sets 1 rep 365lbs, 385lbs, 405lbs

5 Mile Run; 45:04

First of two back to back half marathons is this weekend so going to relax the rest of the week. Goal is still to survive and if I can get around 2 1/2 hours will be happy. 3 out of 4 past half marathons finished in the 2:30's and best was 2:09 but that was a flat run. Both of these are rated 3 out of 5 so imagine there will be some sort of hills in them. Figured will start out slow and try so save my energy for the last few miles. Thinking around 11 minute miles to start but will see how that goes. Hamstrings are my biggest concern since usually around 7 to 8 miles in they start cramp up so hoping for the best there.

 

[Dustin07]

September 26th, 2018 (Wednesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 335lbs
3 sets 1 rep 365lbs, 385lbs, 405lbs

5 Mile Run; 45:04

First of two back to back half marathons is this weekend so going to relax the rest of the week. Goal is still to survive and if I can get around 2 1/2 hours will be happy. 3 out of 4 past half marathons finished in the 2:30's and best was 2:09 but that was a flat run. Both of these are rated 3 out of 5 so imagine there will be some sort of hills in them. Figured will start out slow and try so save my energy for the last few miles. Thinking around 11 minute miles to start but will see how that goes. Hamstrings are my biggest concern since usually around 7 to 8 miles in they start cramp up so hoping for the best there.

Good luck!!!!

 

[dapack]

September 29th, 2018 (Saturday)

1/2 Marathon; ( 2;02;42)**PR

Did not see this coming. Hamstrings held up great and energy was really good throughout the whole run. Weather was perfect, low 50's and cloudy. Course was really not that hard even though it seemed about half had a slight incline but nothing major so that helped. Only ended up with one blister on my right little toe which should heal up fine by Sunday when I run my next one.

 

[dapack]

October 1st, 2018 (Monday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 335lbs
4 sets 1 rep 355lbs, 375lbs, 395lbs, 415lbs
1 set 4 reps 435lbs**PR +2 reps

3 Mile Run; 26:45

Today came as a total shocker, specially since 2 days ago ran a half marathon and still recovering from it. My old PR of 2 reps is almost 4 years old and was around +35lbs heavier at the time. Had no intentions of going heavy and even though my reps were slow the over power felt pretty good. In 2 days set 2 PR's in different sports and it could not have come at a better time. Been really down since injury my left shoulder because all my lifts were going so great and it was setting up to be a really good meet. Seems the changes I made in my deads workout is paying off and after this next 1/2 marathon on Sunday my runs will be a lot shorter. Will be interesting to see how it effects my deads/ squats.

 

[Yomo]

congrats DP...some impressive stuff...I'd be crippled for a week after a half marathon, lol.

 

[dapack]

October 2nd, 2018 (Tuesday)

Squats;
6 sets 1 rep 270lbs, 285lbs, 300lbs, 315lbs, 330lbs, 345lbs

Squats, Paused 2 secs.;
3 sets 3 reps 250lbs, 265lbs, 280lbs

GM's;
3 sets 7 reps 140lbs, 150lbs, 160lbs

2 Mile Run; 16:00

 

[dapack]

October 3rd, 2018 (Wednesday)

6 Mile Run; 54:14

Last Saturday did not have to work the night before the 1/2 marathon so that helped a lot but this one will be working the night before. Could be up between 15 to 17 hours before it starts so hoping Saturday before work can get a couple of hours sleep in. Just going to start out really slow and find an easy pace and not even look at my watch the first few miles. Will see how I feel then and will make any adjustments in my pace. Really see no way of beating my last time because of this so just going to enjoy the run and see how everything plays out.

 

[dapack]

October 7th, 2018 (Sunday)

1/2 Marathon; 1,56,55**PR

Was so excited when I crossed the finish line, finally got a sub 2 hours.

 

[Humble]

October 7th, 2018 (Sunday)

1/2 Marathon; 1,56,55**PR

Was so excited when I crossed the finish line, finally got a sub 2 hours.

Congrats on the PR, dapack!

 

[Dustin07]

October 7th, 2018 (Sunday)

1/2 Marathon; 1,56,55**PR

Was so excited when I crossed the finish line, finally got a sub 2 hours.

That's awesome! how is recovery?

 

[dapack]

That's awesome! how is recovery?

Was horrible this time. Worked the night before so got off at 6:00 AM and raced to make the start of the 1/2 marathon and had about 15 minutes to spare. Got home around 11 am and fell asleep around 11:30 and woke up around 5 PM. Went to work that night at 9 PM and had a ton of errands on Monday to do so stayed up after I got off work Monday and went to sleep around 11 PM. Sleep was the major issue with recovery.

 

[dapack]

October 10th, 2018 (Wednesday)

Squats;
9 sets 1 rep 275lbs, 295lbs, 315lbs, 330lbs, 345lbs, 355lbs, 365lbs, 375lbs, 385lbs

Best squats in almost 2 1/2 years. Really wasn't expecting much but was really surprised. Only thing planned this week since de-loading deads and cannot do upper body. Going on vacation next week so this will be a nice break which is much needed. When I get back will test my left shoulder and hoping after 7 weeks there is improvement. Had this pain in the past and usually around 2 to 3 months it does heal so hoping that is the case this time.

 

[Yomo]

Congrats! ...killing it!

 

[dapack]

October 22nd, 2018 (Monday)

Bench;
3 sets 7 reps Bar, 95lbs, 115lbs
3 sets 5 reps 135lbs, 160lbs, 185lbs
1 set 3 reps 205lbs
3 sets 1 rep 225lbs, 250lbs, 265lbs

3 Mile Run

Been 6 weeks since I did any upper body and left shoulder does seem a lot better. Probably could have hit 275lbs so means lost around (-50lbs) but was expecting as much. Tried OHP with just the bar but the pain was pretty bad so going to be awhile before I do any OHP or incline press. Hoping between 3 to 4 weeks can start benching full time. Will see how I feel at the end of the week and maybe will try out 2 boards and hope I can get started on that at least.

 

[dapack]

October 23rd, 2018 (Tuesday)

Squats;
5 sets 2 reps 275lbs, 290lbs, 305lbs, 320lbs, 335lbs

Squats, Paused 3 secs.;
3 sets 3 reps 225lbs, 240lbs, 250lbs

GM's;
4 sets 9 reps 115lbs, 125lbs, 135lbs, 150lbs

2 Mile Run

 

[dapack]

October 26th, 2018 (Friday)

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

Called it a day since things were going pretty bad. Tons of reasons why both deads/ squats sucked this week but not worries. Take a couple weeks of and things go to crap. Tested shoulder out and feels pretty good still.

 

[dapack]

October 29th, 2018 (Monday)

Bench;
2 sets 7 reps 95lbs, 115lbs
2 sets 5 reps 135lbs, 160lbs
2 sets 2 reps 185lbs, 205lbs

Bench, 2 Boards;
2 sets 3 reps 3 reps 205lbs, 225lbs
3 sets 2 reps 240lbs, 250lbs, 255lbs

Deads, (DE);
4 sets 3 reps 225lbs, 225lbs, 250lbs, 250lbs
4 sets 2 reps 275lbs, 295lbs
2 sets 1 reps 315lbs, 335lbs

2 Mile Runs; 17:32

Went from running a 1/2 marathon 3 weeks ago and struggled today with just 2 miles. Plus is left shoulder felt a little better on regular bench and with 2 boards really no pain. Feels like I lost another 10 to 15lbs off my bench just over the last week.

 

[dapack]

October 30th, 2018 (Tuesday)

Squats;
6 sets 2 reps 275lbs, 290lbs, 300lbs, 315lbs, 330lbs, 350lbs

Squats, Paused 3 secs.;
3 sets 3 reps 235lbs, 245lbs, 260lbs

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

2 Mile Run 27:30

 

[dapack]

November 2nd, 2018 (Friday)

Deads, (DE);
3 sets 3 reps 225lbs, 250lbs, 275lbs

RDL's;
4 sets 7 reps 250lbs, 275lbs, 285lbs, 295lbs

Deads, Deficit 45lb Bumber/ No Belt;
2 sets 9 reps 225lbs, 230lbs

 

[dapack]

November 5th, 2018 (Monday)

Bench, 2 Boards;
6 sets 4 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs, 235lbs
1 set 7 reps 215lbs
1 set 9 reps 195lbs

Deads (DE);
6 sets 3 reps 225lbs, 225lbs, 250lbs, 250lbs, 275lbs, 275lbs
4 sets 1 rep 295lbs, 315lbs, 335lbs, 355lbs

2 Mile Run; 15:39

 

[dapack]

November 6th, 2018 (Tuesday)

RDL's;
4 sets 7 reps 275lbs, 285lbs, 295lbs, 300lbs

Deads, Deficit 35lbs Bumper/ No Belt;
2 set 7 reps 240lbs, 250lbs

Rack Pulls, At Knee;
3 sets 5 reps 275lbs, 295lbs, 315lbs

 

[dapack]

November 8th, 2018 (Thursday)

Bench, 2 Boards;
4 sets 4 reps 185lbs, 200lbs, 215lbs, 230lbs

CGBP, 2 Boards;
4 sets 5 reps 150lbs, 160lbs, 170lbs, 185lbs

Push Downs;
4 sets 9 reps

Machine Dips;
4 sets 11 reps

Plan is to do a 6 week block with 2 boards and hopefully at the end can start benching again. Hoping can build some size/ strength back in the mean time since at the end of the 6 week block it would be 14 weeks since my injury. Tried a couple machines for shoulders and that is not happening anytime soon.

 

[dapack]

November 9th, 2018 (Friday)

Squats;
3 sets 2 reps 275lbs, 295lbs, 315lbs

GM's;
2 sets 5 reps 135lbs, 150lbs

Horrible day and was not even close to hitting my top set of 360x2. GM's were bad to so called it a day.

 

[dapack]

November 12th, 2018 (Monday)

Bench, 2 Boards;
7 sets 4 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs, 235lbs, 240lbs

CGBP, 2 Boars;
4 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs

Machine Push Downs;
4 sets 11 reps

Deads (DE);
4 sets 3 reps 225lbs, 225lbs, 250lbs, 250lbs
2 sets 2 reps 275lbs, 295lbs
4 sets 1 reps 315lbs, 335lbs, 355lbs, 375lbs

 

[dapack]

November 13th, 2018 (Tuesday)

Squats;
5 sets 1 rep 275lbs, 395lbs, 315lbs, 330lbs, 345lbs

GM's;
3 sets 7 reps 115lbs, 135lbs, 140lbs

Like last week failed again to hit my top set, 370x1. Couple reasons I believe for my lifts being off is the last 6 weeks is I am down (-5lbs), 175lbs, from not being able to do upper body and since I have not been running dropped back on my calories. Another reason is I have been running my squats like I was doing the meet in 2 weeks and like last year peaked to soon do to programming. Was pretty sure last block was my peaking block and this block was going to be a waste off time an way off. Lesson learned so dropping this block and starting back up again from the block I did 2 times ago.

 

[dapack]

November 19th, 2018 (Monday)

Bench, 2 Boards;
6 sets 3 reps 185lbs, 200lbs, 215lbs, 230lbs, 240lbs, 225lbs
1 set 5 reps 205lbs

CGBP, 2 Boards;
4 sets 7 reps 155lbs, 160lbs, 160lbs, 165lbs

Chest Supported Rows;
4 sets 9 reps

2 Mile Run, 17:38

 

[Famine]

I only went back a few pages. Looks like you're hammering the lower body. I missed how you hurt the shoulder?

 

[dapack]

I only went back a few pages. Looks like you're hammering the lower body. I missed how you hurt the shoulder?

It is coming a long. Getting better but still cannot do regular bench yet. At least 2 boards is working out and can hopefully hold off losing more strength or even gain some back.

 

[dapack]

November 20th, 2018 (Tuesday)

Squats;
4 sets 4 reps 275lbs, 285lbs, 295lbs, 305lbs

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

GM's;
4 sets 7 reps 115lbs, 125lbs, 135lbs, 145lbs

2 Mile Run; 17:12

Lost (-3lbs) last week and today weighed in at 169lbs, which is the lightest I have been in 30 years right out of high school. Need to get back on track so this week going to start track my calories again to hold myself accountable.

 

[dapack]

November 21st, 2018 (Wednesday)

Bench, 2 Boards;
4 sets 4 reps 185lbs, 205lbs, 225lbs, 245lbs

CGBP, 2 Boards;
4 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs

Seated Dbl Shoulder Press;**Did these light but pain free so can start adding back in
4 sets 9 reps

Machine Dips;
4 sets 13 reps

3 Mile Run, 26:59

 

[dapack]

November 23rd, 2018 (Friday)

RDL's;
4 sets 7 reps 185lbs, 225lbs, 250lbs, 275lbs

2 Mile Run, 17:32

Horrible workout so cut it short.

 

[dapack]

November 26th, 2018 (Monday)

Bench, 2 Boards;
6 sets 3 reps 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 255lbs

CGBP, 2 Boards;
4 sets 7 reps 155lbs, 165lbs, 175lbs, 185lbs

Seated Db Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps

2.5 Mile Run, 22:20

 

[dapack]

November 27th, 2018 (Tuesday)

Squats;
5 sets 4 reps 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

Squats, Paused 3 secs;
3 sets 3 reps 225lbs, 235lbs, 245lbs

GM's;
4 sets 7 reps 115lbs, 130lbs, 135lbs, 145lbs

3 Mile Run, 27:40

 

[dapack]

November 28th, 2018 (Wednesday)

Bench, 2 Boards;
4 sets 3 reps 205lbs, 220lbs, 235lbs, 240lbs

CGBP, 2 Boards;
4 sets 4 reps 185lbs, 190lbs, 195lbs, 200lbs

Seated Dbl Press;
4 sets 9 reps

Push Downs;
4 sets 11 reps

2 Mile Run, 19:20

 

[dapack]

December 2nd, 2018 (Sunday)

Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 275lbs

Deads;
3 sets 1 rep 315lbs, 365lbs, 385lbs

Deads were as bad as I thought they would be so no biggie there. Left shoulder felt really good and considering only lost (-50lbs) off my bench the past 12 weeks since hurting myself pretty happy. Have 2 more weeks left of 2 boards so going to finish the block out before I start benching full time again just to be safe.

 

[dapack]

December 3rd, 2018 (Monday)

OHP's;
5 sets 4 reps 85lbs, 100lbs, 115lbs, 130lbs, 140lbs

CGBP, 2 Boards;
4 sets 5 reps 135lbs, 155lbs, 175lbs, 190lbs

Seated Dbl Press;
4 sets 9 reps

Machine Dips;
4 sets 11 reps

3 Mile Run; 28:32

OHP's felt pretty good just a little pain off the upper chest each rep so might limit the range of motion and after 1st rep just go down to about my chin.

 

[Yomo]

have you tried mashing traps/delts/pecs?

 

[dapack]

have you tried mashing traps/delts/pecs?

Yes, it helps a little but main problem is the tendon from the outer chest to the bicep.

 

[dapack]

December 4th, 2018 (Tuesday)

Squats;
6 sets 3 reps 265lbs, 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

Squats, Paused 3 secs.;
3 sets 3 reps 225lbs, 240lbs, 250lbs

GM's;
4 sets 7 reps 115lbs, 130lbs, 135lbs, 140lbs

2 Mile Run

 

[dapack]

December 12th, 2018 (Wednesday)

Bench;
4 sets 4 reps 185lbs, 195lbs, 205lbs, 215lbs
1 set 6 reps 195lbs
1 set 8 reps 175lbs

Seated Dbl Press;
4 sets 13 reps

Machine Dips;
4 sets 15 reps

Been sick and still getting over it so passed on cardio. First actual pain free bench session since early September and felt really good besides the weight being way down. With the holidays coming up and how my gym closes on certain days from now to the first of the year going to be short weeks so going to use the time to recover both deads/ squats. Back in early October maxed both and think did not allow myself enough time to recover all the way so that is probably the main reason for both of the sucking lately. At least PR'd deads for the first time in about 4 years and had my best max squat in years.

 

[dapack]

December 17th, 2018 (Monday)

Bench;
5 sets 4 reps 185lbs, 195lbs, 205lbs, 215lbs, 225lbs**Depressing
1 set 6 reps 200lbs
1 set 8 reps 175lbs

CGBP, 2 Boards;
4 sets 4 reps 155lbs, 160lbs, 165lbs, 175lbs

Seated Dbl Press;
4 sets 9 reps

2 Mile Run

Depressing about were my bench is now but trying to look at the positive and initially thought I would have to get surgery.

 

[dapack]

December 18th, 2018 (Tuesday)

Squats;
5 sets 3 reps 250lbs, 275lbs, 290lbs, 305lbs, 320lbs

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

GM's;
4 sets 7 reps 115lbs, 130lbs, 140lbs, 150lbs

3 Mile Run

Lifts and runs been horrible last couple months, hopefully will turn around soon.