DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
August 24th, 2020 (Monday)
Average Weekly Weight: 185lbs (-1lb)
Deads;**Conv
5 sets 3 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs
RDL's, No Belt/ 42X tempo;
4 sets 5 reps 135lbs, 150lbs, 165lbs, 185lbs
Bench, Medium Grip/ 2 Board;
6 sets 3 reps 195lbs, 205lbs, 215lbs, 225lbs, 235lbs, 245lbs
Run; 2.1 Miles
Nice short/ easy run with no pain so far. Only lost (-1lb) last week but pants/ belts makes it feel like more. Thinking will need to be around 175 to 178lbs for the body fat I want.
Average Weekly Weight: 185lbs (-1lb)
Deads;**Conv
5 sets 3 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs
RDL's, No Belt/ 42X tempo;
4 sets 5 reps 135lbs, 150lbs, 165lbs, 185lbs
Bench, Medium Grip/ 2 Board;
6 sets 3 reps 195lbs, 205lbs, 215lbs, 225lbs, 235lbs, 245lbs
Run; 2.1 Miles
Nice short/ easy run with no pain so far. Only lost (-1lb) last week but pants/ belts makes it feel like more. Thinking will need to be around 175 to 178lbs for the body fat I want.
dapack
Well-known member
August 27th, 2020 (Thursday)
Bench;**Comp
3 sets 1 rep 185lbs, 200lbs, 215lbs
3 sets 1 rep 235lbs**2 Board/ Opener
3 sets 1 rep 245lbs**3 Board/ 2nd Attempt
Deads;
3 sets 3 reps 225lbs (DE)
7 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs, 400lbs**Sumo/ Opener
1 set 1 rep 400lbs**Conv
Run; 3.4 Miles
Recorded 3 of my sumo sets and it was eye opening. When I watched the 1st lift, 350lbs, back was rounded and was pulling straight up. 2nd time got my back placement better but was still pulling straight up, using more back than needed. Did not improve after watching the 3rd time so have some work to do and very little time. Pulled conv only resting about 30 secs after the last set and was hard but considering how quick I did it would say my sumo/ conv are pretty close to equal. Don't know if it is a sign your stance is to wide if you are pulling straight up, using more back, but next week will bring my sumo stance in and see what happens.
Bench;**Comp
3 sets 1 rep 185lbs, 200lbs, 215lbs
3 sets 1 rep 235lbs**2 Board/ Opener
3 sets 1 rep 245lbs**3 Board/ 2nd Attempt
Deads;
3 sets 3 reps 225lbs (DE)
7 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs, 400lbs**Sumo/ Opener
1 set 1 rep 400lbs**Conv
Run; 3.4 Miles
Recorded 3 of my sumo sets and it was eye opening. When I watched the 1st lift, 350lbs, back was rounded and was pulling straight up. 2nd time got my back placement better but was still pulling straight up, using more back than needed. Did not improve after watching the 3rd time so have some work to do and very little time. Pulled conv only resting about 30 secs after the last set and was hard but considering how quick I did it would say my sumo/ conv are pretty close to equal. Don't know if it is a sign your stance is to wide if you are pulling straight up, using more back, but next week will bring my sumo stance in and see what happens.
dapack
Well-known member
August 31st, 2020 (Monday)
Average Weekly Weight: 184lbs (-1lb)
Deads;**Conv
3 sets 3 reps 225lbs (DE)
6 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs
1 set 1 rep 400lbs**Sumo
Bench;
3 sets 1 rep 235lbs**1 Board/ Opener
3 sets 1 rep 245lbs**2 Board/ 2nd Att
3 sets 1 rep 255lbs**3 Board/ 3rd Att
Run; 3.4 Miles
Did the same layout for deads as last week but did conv and finished with sumo to see how they both compare. Probably about 10 to 15lbs better in sumo even with my horrible form/ setup. Late next week going to take my last heavy pull before the meet but from now until the meet will be doing a lot of light pulling to hopefully fix some of my issues in sumo. Been working days the last 10 weeks but going back to overnights next week, 10PM to 6AM, so don't know how that will effect my lifts the first couple of weeks. Was nice to get a break from overnight for a little since been working them for about 3.5 years now.
Average Weekly Weight: 184lbs (-1lb)
Deads;**Conv
3 sets 3 reps 225lbs (DE)
6 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs
1 set 1 rep 400lbs**Sumo
Bench;
3 sets 1 rep 235lbs**1 Board/ Opener
3 sets 1 rep 245lbs**2 Board/ 2nd Att
3 sets 1 rep 255lbs**3 Board/ 3rd Att
Run; 3.4 Miles
Did the same layout for deads as last week but did conv and finished with sumo to see how they both compare. Probably about 10 to 15lbs better in sumo even with my horrible form/ setup. Late next week going to take my last heavy pull before the meet but from now until the meet will be doing a lot of light pulling to hopefully fix some of my issues in sumo. Been working days the last 10 weeks but going back to overnights next week, 10PM to 6AM, so don't know how that will effect my lifts the first couple of weeks. Was nice to get a break from overnight for a little since been working them for about 3.5 years now.
dapack
Well-known member
September 1st, 2020 (Tuesday)
Squats, Pioneer Convict Wraps;
4 sets 2 reps 225lbs, 250lbs, 275lbs, 300lbs**Opener
1 set 5 reps 325lbs**2nd Attempt
OHP's;
5 sets 3 reps 105lbs, 120lbs, 135lbs, 150lbs, 165lbs
Run; 3.4 Miles
Only was suppose to do 2 reps but felt with 25 days until meet and taking my 2nd attempt would be a good day to get a (ME) day in. Originally thought 340lbs top for the meet but after today thinking that should be pretty easy to get. Really shocked after 11 weeks back, post 3 months layoff do to gym closure, how fast my strength has come back. Maxed out at 225x3 with my Metal Black Wraps before starting back up and OHP was 125x3. Still a long way to go back definitely happy with the direction things are going.
Squats, Pioneer Convict Wraps;
4 sets 2 reps 225lbs, 250lbs, 275lbs, 300lbs**Opener
1 set 5 reps 325lbs**2nd Attempt
OHP's;
5 sets 3 reps 105lbs, 120lbs, 135lbs, 150lbs, 165lbs
Run; 3.4 Miles
Only was suppose to do 2 reps but felt with 25 days until meet and taking my 2nd attempt would be a good day to get a (ME) day in. Originally thought 340lbs top for the meet but after today thinking that should be pretty easy to get. Really shocked after 11 weeks back, post 3 months layoff do to gym closure, how fast my strength has come back. Maxed out at 225x3 with my Metal Black Wraps before starting back up and OHP was 125x3. Still a long way to go back definitely happy with the direction things are going.
dapack
Well-known member
September 2nd, 2020 (Wednesday)
Deads;**Sumo
1 set 10 reps 135lbs
1 set 6 reps 185lbs
1 set 6 reps 225lbs
1 set 6 reps 255lbs
2 sets 1 rep 405lbs
Bench, Medium Grip/ 2 Board;
2 sets 2 reps 225lbs
2 sets 2 reps 235lbs
1 set 2 reps 245lbs
1 set 2 reps 255lbs
Run; 3.4 Miles
Worked on my deads and early on still same problem with using my back way to early. Later on made some adjustments and figured only way to be for sure was to go heavier. 1st set at 405lbs used my lower back way to early and 2nd set was a lot better. Big thing I realized is I have to get in the correct starting position are everything is messed up after that. Still need to work on pulling back and not up but at least moving in the right direction. Signed up for the meet officially and emailed the 2nd meet, 2 weeks after, to see how full they are. Will know in a couple weeks but if there is a chance to make 165lbs for the 2nd will give it a try.
Deads;**Sumo
1 set 10 reps 135lbs
1 set 6 reps 185lbs
1 set 6 reps 225lbs
1 set 6 reps 255lbs
2 sets 1 rep 405lbs
Bench, Medium Grip/ 2 Board;
2 sets 2 reps 225lbs
2 sets 2 reps 235lbs
1 set 2 reps 245lbs
1 set 2 reps 255lbs
Run; 3.4 Miles
Worked on my deads and early on still same problem with using my back way to early. Later on made some adjustments and figured only way to be for sure was to go heavier. 1st set at 405lbs used my lower back way to early and 2nd set was a lot better. Big thing I realized is I have to get in the correct starting position are everything is messed up after that. Still need to work on pulling back and not up but at least moving in the right direction. Signed up for the meet officially and emailed the 2nd meet, 2 weeks after, to see how full they are. Will know in a couple weeks but if there is a chance to make 165lbs for the 2nd will give it a try.
Last edited:
dapack
Well-known member
September 3rd, 2020 (Thursday)
Squats, Box/ Pioneer Convict Wraps;
3 sets 3 reps 225lb, 250lbs, 275lbs
1 set 3 reps 300lbs**Opener
1 set 3 reps 325lbs**2nd Att
1 set 3 reps 350lbs**3rd Att
Squat, High Bar/ Pioneer Convict Wraps;
2 sets 5 reps 250lbs, 275lbs
CGBP;
4 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs
Run; 2.1 Miles
Have a much needed 4 days off from the gym.
Squats, Box/ Pioneer Convict Wraps;
3 sets 3 reps 225lb, 250lbs, 275lbs
1 set 3 reps 300lbs**Opener
1 set 3 reps 325lbs**2nd Att
1 set 3 reps 350lbs**3rd Att
Squat, High Bar/ Pioneer Convict Wraps;
2 sets 5 reps 250lbs, 275lbs
CGBP;
4 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs
Run; 2.1 Miles
Have a much needed 4 days off from the gym.
dapack
Well-known member
September 9th, 2020 (Wednesday)
Deads;**Sumo
2 sets 3 reps 225lbs (DE)
5 sets 1 rep 275lbs, 315lbs, 365lbs, 400lbs, 425lbs**2nd Att
Bench, Medium Grip/ 2 Board;
6 sets 3 reps 205lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs
Last heavy pull until the meet and was slow but felt good.
Deads;**Sumo
2 sets 3 reps 225lbs (DE)
5 sets 1 rep 275lbs, 315lbs, 365lbs, 400lbs, 425lbs**2nd Att
Bench, Medium Grip/ 2 Board;
6 sets 3 reps 205lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs
Last heavy pull until the meet and was slow but felt good.
dapack
Well-known member
September 16th, 2020 (Wednesday)
Squats;**Pioneer Convict Wraps
3 sets 3 reps 225lbs, 250lbs, 275lbs
OHP's;
6 sets 1 rep 115lbs, 135lbs, 155lbs, 175lbs, 190lbs, 200lbs
Been really drained this week and today was struggle. Monday will do some easy sets of deads/ squats and call it good. Should hopefully recover in time of the meet. Maybe being this beat up with 10 days out might be good and means I am ready to peak.
Squats;**Pioneer Convict Wraps
3 sets 3 reps 225lbs, 250lbs, 275lbs
OHP's;
6 sets 1 rep 115lbs, 135lbs, 155lbs, 175lbs, 190lbs, 200lbs
Been really drained this week and today was struggle. Monday will do some easy sets of deads/ squats and call it good. Should hopefully recover in time of the meet. Maybe being this beat up with 10 days out might be good and means I am ready to peak.
dapack
Well-known member
September 21st, 2020 (Monday)
Deads;**Sumo
1 set 3 reps 225lbs
1 set 2 reps 275lbs
3 sets 1 rep 315lbs, 365lbs, 385lbs
Squats, Pioneer Convict Wraps;
3 sets 1 rep 225lbs, 255lbs, 275lbs
Run; 2.1 Miles
Things were way harder than they should have been today. 2 weeks ago everything was running fine and now not so much. Going to lower my openers around 20 to 25lbs and will just do bigger jumps if things actually turn around in time for the meet. Plus side is the smoke finally cleared out and can finally run again.
Deads;**Sumo
1 set 3 reps 225lbs
1 set 2 reps 275lbs
3 sets 1 rep 315lbs, 365lbs, 385lbs
Squats, Pioneer Convict Wraps;
3 sets 1 rep 225lbs, 255lbs, 275lbs
Run; 2.1 Miles
Things were way harder than they should have been today. 2 weeks ago everything was running fine and now not so much. Going to lower my openers around 20 to 25lbs and will just do bigger jumps if things actually turn around in time for the meet. Plus side is the smoke finally cleared out and can finally run again.
dapack
Well-known member
September 24th, 2020 (Thursday)
Bench;**Comp
4 sets 1 rep 185lbs, 205lbs, 225lbs, 235lbs
Left shoulder/ upper chest been bothering me and just wanted to test it out before the meet. Hurts a little but thinking would be a good idea not to go all out on bench.
September 25th, 2020 (Friday)
Weighed in at 175lbs and for a little bit on Wednesday almost was going to to 165lbs just to challenge myself but decided there was not point in doing it. Went super light in my openers since feeling pretty tired, think this is what I choose.
Squat: 292lbs
Bench: 220lbs
Deads: 396lbs
Bench;**Comp
4 sets 1 rep 185lbs, 205lbs, 225lbs, 235lbs
Left shoulder/ upper chest been bothering me and just wanted to test it out before the meet. Hurts a little but thinking would be a good idea not to go all out on bench.
September 25th, 2020 (Friday)
Weighed in at 175lbs and for a little bit on Wednesday almost was going to to 165lbs just to challenge myself but decided there was not point in doing it. Went super light in my openers since feeling pretty tired, think this is what I choose.
Squat: 292lbs
Bench: 220lbs
Deads: 396lbs
dapack
Well-known member
September 26th, 2020 (Saturday)
Meet went pretty good.
Squat: 358
Bench: 264
Dead: 434.5, even though my 457 should have gotten white lights.
15 weeks ago after the gyms open back up my gym bench was 205lbs, squats with same wraps 250lbs and deads 315lbs. Added back around 80lbs in bench, 120lbs in squats and got my deads all the way back to where they were so around 140lbs. For 6 years deads have been in the 450 range and only once, my PR 468, have I pulled over 460lbs. Hoping with no more interruption can finally get my deads over the 450 range.
Meet went pretty good.
Squat: 358
Bench: 264
Dead: 434.5, even though my 457 should have gotten white lights.
15 weeks ago after the gyms open back up my gym bench was 205lbs, squats with same wraps 250lbs and deads 315lbs. Added back around 80lbs in bench, 120lbs in squats and got my deads all the way back to where they were so around 140lbs. For 6 years deads have been in the 450 range and only once, my PR 468, have I pulled over 460lbs. Hoping with no more interruption can finally get my deads over the 450 range.
dapack
Well-known member
September 28th, 2020 (Monday)
Run; 2.1 Miles
There is a meet Dec. 5th, 9 weeks this Sunday, I am thinking about doing. Last few meets been so close to finally PRing my deads might just do it. Going to wait a few weeks and see how my deads are going, mainly if I recovered from the meet, and at that point start really thinking about it. Going to work on a prep next few days and start back up next week full time again.
Run; 2.1 Miles
There is a meet Dec. 5th, 9 weeks this Sunday, I am thinking about doing. Last few meets been so close to finally PRing my deads might just do it. Going to wait a few weeks and see how my deads are going, mainly if I recovered from the meet, and at that point start really thinking about it. Going to work on a prep next few days and start back up next week full time again.
dapack
Well-known member
They video recorded the meet which was pretty cool of them. After watching the video thinking I should have gotten reds on my last squat attempt and seems on my deads was leaning forward and on last one right before down command feel forward. Most not have been back on my heels enough. Time of my lifts:
Squats: 1:16:16, 1:30:35, 1:41:10
Bench: 3:03:20, 3:16:20, 3:28:05
Deads: 4:47:30, 4:57:01, 5:06:15
Invalid Link Removed
Squats: 1:16:16, 1:30:35, 1:41:10
Bench: 3:03:20, 3:16:20, 3:28:05
Deads: 4:47:30, 4:57:01, 5:06:15
Invalid Link Removed
dapack
Well-known member
October 8th, 2020 (Thursday)
Bench;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 245lbs
1 sets 1 reps 265lbs
1 set 2 reps 275lbs
Dbl Shoulder Press;
4 sets 11, 9, 7, 5 reps
Leg Extensions;
4 sets 9 reps
Leg Curls
4 sets 9 reps
Single Leg Press;
3 sets 9 reps
Run; 3.5 Miles
Bench;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 245lbs
1 sets 1 reps 265lbs
1 set 2 reps 275lbs
Dbl Shoulder Press;
4 sets 11, 9, 7, 5 reps
Leg Extensions;
4 sets 9 reps
Leg Curls
4 sets 9 reps
Single Leg Press;
3 sets 9 reps
Run; 3.5 Miles
dapack
Well-known member
October 15th, 2020 (Thursday)
Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 255lbs, 265lbs
1 set 1 rep 270lbs
Dbl Bench;
5 sets 11, 9, 7, 5, 8 reps
Leg Extension;
4 sets 11 reps
Leg Curls;
4 sets 11 reps
Single Leg Press;
3 sets 11 reps
Run; 2.1 Miles
Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 255lbs, 265lbs
1 set 1 rep 270lbs
Dbl Bench;
5 sets 11, 9, 7, 5, 8 reps
Leg Extension;
4 sets 11 reps
Leg Curls;
4 sets 11 reps
Single Leg Press;
3 sets 11 reps
Run; 2.1 Miles
dapack
Well-known member
October 29th, 2020 (Thursday)
Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 270lbs
1 set 5 reps 225lbs
1 set 10 reps 185lbs
Dbl Bench;
3 sets 11, 9, 7 reps
Push Downs;
100 reps
Leg Extension;
5 sets 11 reps
Leg Curls;
5 sets 11 reps
Single Leg Press;
5 sets 11 reps
Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 270lbs
1 set 5 reps 225lbs
1 set 10 reps 185lbs
Dbl Bench;
3 sets 11, 9, 7 reps
Push Downs;
100 reps
Leg Extension;
5 sets 11 reps
Leg Curls;
5 sets 11 reps
Single Leg Press;
5 sets 11 reps
dapack
Well-known member
November 5th, 2020 (Thursday)
Deads;**Sumo
8 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs
Bench;
5 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs
1 set 2 reps 275lbs
1 set 7 reps 225lbs
1 set 12 reps 185lbs
1 set 8 reps 135lbs
Push Downs;
100 reps
Deads;**Sumo
8 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs
Bench;
5 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs
1 set 2 reps 275lbs
1 set 7 reps 225lbs
1 set 12 reps 185lbs
1 set 8 reps 135lbs
Push Downs;
100 reps
dapack
Well-known member
November 15th, 2020 (Sunday)
Deads;**Sumo
1 set 3 reps 225lbs
5 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 440lbs
Bench;
5 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 255lbs
Deads are right there for my all time PR, 468lbs. Should have de-loaded after the 405x4 week but think my training is going in the right direction. Don't know how long this lock down will be but at least have a new formula for my deads once it ends.
Deads;**Sumo
1 set 3 reps 225lbs
5 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 440lbs
Bench;
5 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 255lbs
Deads are right there for my all time PR, 468lbs. Should have de-loaded after the 405x4 week but think my training is going in the right direction. Don't know how long this lock down will be but at least have a new formula for my deads once it ends.
dapack
Well-known member
December 2nd, 2020 (Wednesday)
Run; 2.1 Miles
December 3rd, 2020 (Thursday)
Run; 2.1 Miles
December 4th, 2020 (Friday)
Run; 2.1 Miles
Sounds like my county will be locked down until at least late December. Put on a lot of weight the last 4 weeks, +7lbs, and been almost 2 months since I ran. My run are about 6.5 to 7 mins slower than my average before the layoff so have a long ways to go to get it back. Going to log my runs since it will hold me accountable. Will work on my diet this work week and try to start losing some of this fat.
Run; 2.1 Miles
December 3rd, 2020 (Thursday)
Run; 2.1 Miles
December 4th, 2020 (Friday)
Run; 2.1 Miles
Sounds like my county will be locked down until at least late December. Put on a lot of weight the last 4 weeks, +7lbs, and been almost 2 months since I ran. My run are about 6.5 to 7 mins slower than my average before the layoff so have a long ways to go to get it back. Going to log my runs since it will hold me accountable. Will work on my diet this work week and try to start losing some of this fat.
dapack
Well-known member
Gyms been closed 10 weeks now and no end in sight. Been getting fat and lazy. Pushing close to 200lbs, most I weighed in years, and gained 8 inches on my waist. At my age doubt my numbers will every be what they were pre-Covid. In a few weeks will get my diet in check and start doing cardio. If the gyms open up again will start posting.