dapack
Well-known member
Really like it but definitely took sometime to get use to it again. Up until the last few weeks when I was squatting 2 to 3 times a week was a nice change instead of doing the same thing every workout.
DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
January 13th, 2019 (Monday)
Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 250lbs, 260lbs
2 sets 1 rep 270lbs, 275lbs
CGBP;
4 sets 5 reps
Cardio; 60 minutes
Been slacking last few week with the holidays and being sick so hopefully can get back on track.
Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 250lbs, 260lbs
2 sets 1 rep 270lbs, 275lbs
CGBP;
4 sets 5 reps
Cardio; 60 minutes
Been slacking last few week with the holidays and being sick so hopefully can get back on track.
Dustin07
Legend
ha that's how I feel about warm-ups
dapack
Well-known member
January 20th, 2020 (Monday)
Bench;
2 sets 4 reps 195lbs, 210lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 255lbs, 265lbs
1 set 1 rep 270lbs
CGBP;
4 sets 7 reps
Cardio; 30 mins
Bench has bench been stuck now for 4 months. Need to get at least 2 pressing days in a week I think.
Bench;
2 sets 4 reps 195lbs, 210lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 255lbs, 265lbs
1 set 1 rep 270lbs
CGBP;
4 sets 7 reps
Cardio; 30 mins
Bench has bench been stuck now for 4 months. Need to get at least 2 pressing days in a week I think.
Dustin07
Legend
Mine is stuck again too and way way earlier than I think it should have been. I should have got up to around 250 for a 3x5 I think before getting stuck.
I'm going to do a high rep bench day and low rep bench day per week I think, personally. that helped my squats back in 2018.
I'm going to do a high rep bench day and low rep bench day per week I think, personally. that helped my squats back in 2018.
dapack
Well-known member
They def should help. I know for me it is really hard to increase unless I am doing some sort of pressing x2 a week.
dapack
Well-known member
Thinking squats on that week did me in and just taxed my hips and hamstrings to much which effected everything else.
dapack
Well-known member
January 29th, 2020 (Wednesday)
Bench;
10 sets 1 reps 270lbs, 180lbs, 195lbs, 210lbs, 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs
1 set 2 reps 290lbs
Machine Dips;
4 sets 11 reps
Messed up big time on my 1st working set, thought I put 180lbs on but was 270lbs. Was wondering why it felt super heavy just to get it off the rack. After a month of so of bad benching things are hopefully turning around.
Bench;
10 sets 1 reps 270lbs, 180lbs, 195lbs, 210lbs, 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs
1 set 2 reps 290lbs
Machine Dips;
4 sets 11 reps
Messed up big time on my 1st working set, thought I put 180lbs on but was 270lbs. Was wondering why it felt super heavy just to get it off the rack. After a month of so of bad benching things are hopefully turning around.
dapack
Well-known member
February 18th, 2020 (Tuesday)
Squats, Box/ Metal Orange Wraps;
6 sets 3 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs
Last set messed up and loosened up my core and ended up hurting my lower back. Had to stop for the day and even could not do cardio. Guess will find out in a day or two how bad it is. Last few months was finally making really good gains in squats and even deads and would be horrible to put it all on hold. Crossing my fingers.
Squats, Box/ Metal Orange Wraps;
6 sets 3 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs
Last set messed up and loosened up my core and ended up hurting my lower back. Had to stop for the day and even could not do cardio. Guess will find out in a day or two how bad it is. Last few months was finally making really good gains in squats and even deads and would be horrible to put it all on hold. Crossing my fingers.
dapack
Well-known member
Seems more the obliques and healing up quick so good news for once.
dapack
Well-known member
February 25th, 2020 (Tuesday)
Deads;**Sumo
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 300lbs, 325lbs, 350lbs
2 sets 1 rep 375lbs, 400lbs
Squats, Elite Light Wraps;
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs
Cardio; 45 mins
Squats felt really good and no issue with back but deads kind of sucked. Going to take the next couple weeks light for deads.
Deads;**Sumo
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 300lbs, 325lbs, 350lbs
2 sets 1 rep 375lbs, 400lbs
Squats, Elite Light Wraps;
5 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs
Cardio; 45 mins
Squats felt really good and no issue with back but deads kind of sucked. Going to take the next couple weeks light for deads.
dapack
Well-known member
March 1st, 2020 (Sunday)
Deads;**Conv
4 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs
Deads, Deficit Low/ No Belt;
3 sets 7 reps 225lbs
OHP's;
4 sets 3 reps 120lbs, 135lbs, 150lbs, 165lbs
Cardio; 20 mins
Going to try and do a meet May, 11 weeks out, and another in June that is 5 weeks after. Really want to do another meet at 165lbs before I move into the next master class so have 4 shots probably before that happens. No way in May will be able to pull it off so hoping for the June meet. Starting dead prep this week and going to try and do some type of pull x3 a week but with different intensity. Today would be a medium day and light days will do RDL's or SLDL's for 7 reps. Heavy day if obviously sumo deads.
Deads;**Conv
4 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs
Deads, Deficit Low/ No Belt;
3 sets 7 reps 225lbs
OHP's;
4 sets 3 reps 120lbs, 135lbs, 150lbs, 165lbs
Cardio; 20 mins
Going to try and do a meet May, 11 weeks out, and another in June that is 5 weeks after. Really want to do another meet at 165lbs before I move into the next master class so have 4 shots probably before that happens. No way in May will be able to pull it off so hoping for the June meet. Starting dead prep this week and going to try and do some type of pull x3 a week but with different intensity. Today would be a medium day and light days will do RDL's or SLDL's for 7 reps. Heavy day if obviously sumo deads.
dapack
Well-known member
It is normal for not a lot of lighter weights. I only do masters 45 to 49 right now and only once I had competition. What I am going for is best overall Masters and that pushes me. 2 meets ago won it with around 20 masters and last meet lost it by around 5lbs, was not to happy with that. Just needed to get my last dead but failed, plus would have been a PR. Goal first meet is to get back my State squat record.
dapack
Well-known member
Signed up for both meet today May 16th and June 20th. Now just need to remain healthy. Last week was a crap show so hopefully got it out of my system. Had to work 8 in a row do to getting different days off so going to blame that for the reason. Sounds like a good reason.
dapack
Well-known member
Had an extremely bad head cold but almost 100%.
dapack
Well-known member
March 15th, 2020 (Sunday)
Deads;**Conv.
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 250lbs, 275lbs, 295lbs, 315lbs
Deads, Deficit Med;
3 sets 7 reps 245lbs
Bench, Medium Grip;
4 sets 4 reps 185lbs, 205lbs, 225lbs, 240lbs
Time off actually helped my deads but bench is a little down. Weight is 190lbs so down (-10lbs) last 11 weeks but if going to make 165lbs for June meet going to need a couple weeks of -1.5lbs to 2lbs to make it.
Deads;**Conv.
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 250lbs, 275lbs, 295lbs, 315lbs
Deads, Deficit Med;
3 sets 7 reps 245lbs
Bench, Medium Grip;
4 sets 4 reps 185lbs, 205lbs, 225lbs, 240lbs
Time off actually helped my deads but bench is a little down. Weight is 190lbs so down (-10lbs) last 11 weeks but if going to make 165lbs for June meet going to need a couple weeks of -1.5lbs to 2lbs to make it.