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DaPack..Fighting Age One Day at a Time

Dustin07 said:
What about picking up a running app or something to do a 5k program, just to get you moving and back into a routine?
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I have one on my phone, just need to start back up and quit being lazy. Weight to start week was 203lbs and cannot remember the last time I carried this much fat. Gyms are opening up again so need to find one this week and hopefully start lifting again. Plan this week is just to get my diet on track again and find a gym. Definitely got a 50 year old dad bod now with dad boobs LOL
 
ha that's fine, you know how it works. It's gonna take a full month of just getting back into routine before it starts to feel good but it will shed fast. Even at 50, you're still a guy and you know how to cut when you want to!
 
February 11th, 2021 (Thursday)

Bench;
1 set 4 reps 135lbs
1 set 3 reps 160lbs
1 set 2 reps 175lbs
2 sets 1 rep 185lbs, 195lbs

Squats,
1 set 5 reps 135lbs
1 set 4 reps 150lbs
1 set 3 reps 165lbs

Elite Light Wraps
1 set 2 reps 185lbs
1 set 1 rep 205lb
1 set 5 reps 225lbs

Deads;**Sumo
3 sets 3 reps 135lbs, 185lbs, 225lbs
3 sets 1 rep 275lbs, 315lbs, 365lbs

Was pleasantly surprised about the deads and squats were better than expected. Think one of the things is even though it is fat I am 20lbs heavier since the start of the last shut down, 12.5 weeks ago. Main goal is to put most my energy in deads and squats will keep 3+ reps in the tank. Hoping by June 1st, about 15 weeks, deads will be around 455lbs and weight will be close to 185lbs.
 
February 15th, 2021 (Monday)

Average Weekly Weight: 201lbs

Lat Pull Downs;
5 sets 11 reps

Squats, Elite Light Wraps;
4 sets 3 reps 155lbs, 175lbs, 195lbs, 205lbs

Deads;**Conv
3 sets 3 reps 225lbs, 250lbs, 275lbs

Doesn't seem like a lot but felt like a ton. Need to start somewhere.
 
February 16th, 2021 (Tuesday)

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 100lbs
1 set 3 reps 105lbs
1 set 2 reps 115lbs
2 sets 1 rep 125lbs, 135lbs

CGBP;
4 sets 4 reps 135lbs, 135lbs, 140lbs, 145lbs

Flat Dbl Press;
3 sets 11, 9, 7 reps

Cardio; 25 mins

Mixed running/ walking for cardio and can barely make 1/4 mile, LOL. There is a meet mid-June, 16 weeks next week, that I might try and do. After last lock down the meet I did was 15 weeks after reopening and thinking of trying to do this one just to see what I can do again in that short of time. At the very least will give me a goal even if I decide not to do it.
 
Our lockdown was weird since my buddy opened up in July, then had to close again, then he decided to tell the state to F-OFF and just reopened anyways in November, but during the 'closure' he allowed some of us originals to 24/7 access with keyfobs while he was "closed"....

That said, I just basically took the summer off mostly and just golfed. When I got back to it I had lost 7lbs, down to 178 but I had gained fat too so I'm guessing muscle atrophy was more like 10+lbs.

IDK what kind of programming you're going to do but in January I decided to hit the ground running with 5/3/1 and I downloaded a GREAT app for it. I walk in and all my lifts are already programmed. I know my top set is "x" weight and it's an amrap. so far I feel like I am making gains.
 
Dustin07 said:
Our lockdown was weird since my buddy opened up in July, then had to close again, then he decided to tell the state to F-OFF and just reopened anyways in November, but during the 'closure' he allowed some of us originals to 24/7 access with keyfobs while he was "closed"....

That said, I just basically took the summer off mostly and just golfed. When I got back to it I had lost 7lbs, down to 178 but I had gained fat too so I'm guessing muscle atrophy was more like 10+lbs.

IDK what kind of programming you're going to do but in January I decided to hit the ground running with 5/3/1 and I downloaded a GREAT app for it. I walk in and all my lifts are already programmed. I know my top set is "x" weight and it's an amrap. so far I feel like I am making gains.
Click to expand...
Split will be weird, days of will be switch up. But short term plan on trying to do squats x3 a week, deads x2 and press x4. Worked really well for me.
 
February 18th, 2021 (Thursday)

Bench;
2 sets 4 reps 135lbs, 145lbs
2 sets 3 reps 160lbs, 170lbs
2 sets 2 reps 185lbs, 195lbs
2 sets 1 rep 200lbs, 210lbs

Squats/ High Bar, Elite Light Wraps;
4 sets 4 reps 135lbs, 155lbs, 175lbs, 195lbs

Cardio; 20 mins

Weight is up this week but always happens the 1st week when I clean my diet up.
 
February 19th, 2021 (Friday)

OHP's;
2 sets 3 reps 95lbs, 105lbs
2 sets 3 reps 115lbs, 125lbs
2 sets 1 rep 135lbs, 145lbs

Deads;**Sumo
2 sets 4 reps 225lbs, 250lbs
2 sets 3 reps 275lbs, 300lbs
2 sets 2 reps 315lbs, 335lbs
2 sets 1 rep 350lbs, 375lbs

Squats;
3 sets 7 reps 135lbs
 
February 22nd, 2021 (Monday)

Average Weekly Weight: 202.5lbs, +1.5lbs

Squat; Elite Light Wraps
6 sets 3 reps 135lbs, 155lbs, 175lbs, 195lbs, 210lbs, 230lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 105lbs
1 set 3 reps 115lbs
1 set 2 reps 125lbs
2 sets 1 rep 135lbs, 145lbs
 
February 23rd, 2021 (Tuesday)

CGBP;
5 sets 4 reps 135lbs, 135lbs, 145lbs, 155lbs, 165lbs

Flat Dbl Press;
4 sets 13, 11, 9, 7 reps

Waited around to get deads in but didn't look good that I would be able to so called it a day.
 
February 24th, 2021 (Wednesday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
2 sets 4 reps 250lbs, 275lbs
2 sets 3 reps 300lbs, 315lbs
1 set 2 reps 335lbs
1 set 1 rep 380lbs

Lat Pull Downs;
5 sets 11 reps
 
February 25th, 2021 (Thursday)

Bench;
6 sets 4 reps 135lbs, 150lbs, 160lbs, 170lbs, 185lbs, 195lbs
1 set 3 reps 200lbs
3 sets 1 rep 205lbs, 210lbs, 215lbs

Squats, High Bar/ Metal Black Wraps;
6 sets 4 reps 135lbs, 155lbs, 175lbs, 205lbs, 225lbs, 240lbs

Cardio; 50 mins
 
February 26th, 2021 (Friday)

Squats, Elite Light Wraps;
3 sets 7 reps 135lbs, 155lbs, 175lbs

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

OHP's;
1 set 5 reps 75lbs
1 set 4 reps 85lbs
1 set 3 reps 95lbs
1 set 2 reps 105lbs
3 sets 1 rep 115lbs, 135lb, 150lbs

Cardio; 25 mins
 
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February 28th, 2021 (Sunday)

Squats, Inzer Gripper Wraps;
6 sets 3 reps 155lbs, 185lbs, 205lbs, 225lbs, 250lbs, 275lbs

OHP's;
5 sets 4 reps 85lbs, 95lbs, 105lbs, 115lbs, 125lbs
 
March 2nd, 2021 (Tuesday)

Average Weekly Weight: 203.5lbs, +1lb

Deads;**Conv
5 sets 3 reps 225lbs, 225lbs, 250lbs, 275lbs, 280lbs

Bench;
4 sets 4 reps 135lbs, 150lbs, 165lbs, 175lbs
2 sets 2 reps 185lbs, 195lbs
1 set 4 reps 205lbs
 
March 3rd, 2021 (Wednesday)

Squats, High Bar;
4 sets 4 reps 135lbs, 155lbs, 175lbs, 195lbs

Titan Sig Gold Wraps
5 sets 4 reps 215lbs, 230lbs, 245lbs, 260lbs, 275lbs
2 sets 1 rep 290lbs, 300lbs
1 set 3 reps 315lbs

Cardio; 25 mins

My squats exploded this week. Before the 1st shut down, year ago, hit my PR with these wraps at 345x5. My PR for high bar is 355x3 with my Metal Orange Wraps.
 
March 4th, 2021 (Thursday)

Bench;
1 set 5 reps 135lbs
1 set 4 reps 155lbs
1 set 3 reps 175lbs
1 set 2 reps 195lbs
4 sets 1 rep 205lbs, 215lbs, 225lbs, 230lbs
1 set 8 reps 185lbs

Push Press;
6 sets 1 rep 125lbs, 135lbs, 145lbs, 155lbs, 165lbs, 175lbs
 
March 5th, 2021 (Friday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
4 sets 4 reps 250lbs, 275lbs, 300lbs, 315lbs
3 sets 1 rep 340lbs, 365lbs, 400lbs

Squats, Elite Light Wraps;
5 sets 7 reps 135lbs, 155lbs, 175lbs, 195lbs, 215lbs
 
March 7th, 2021 (Sunday)

Average Weekly Weight: 203lbs, -0.5lbs

Squats;
3 sets 3 reps 175lbs, 195lbs, 215lbs

Metal Black Wraps
3 sets 3 reps 235lbs, 255lbs, 275lbs
2 sets 1 rep 290lbs, 305lbs
1 set 3 reps 315lbs

OHP's, 3 count negative;
4 sets 4 reps 75lbs, 85lbs, 100lbs, 110lbs
 
March 9th, 2021 (Tuesday)

Bench;
4 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs
1 set 5 reps 210lbs
1 set 7 reps 185lbs

SLDL's;
4 sets 7 reps 135lbs

Cardio; 20 mins
 
March 10th, 2021 (Wednesday)

Squats, High Bar;
2 sets 4 reps 185lbs, 205lbs

Elite Light Wraps
3 sets 3 reps 225lbs, 245lbs, 265lbs

Metal Orange;
4 sets 2 reps 275lbs, 300lbs, 305lbs, 325lbs
1 set 3 reps 335lbs

OHP's;
2 sets 4 reps 95lbs, 100lbs
2 sets 3 reps 110lbs, 115lbs
2 sets 2 reps 125lbs, 130lbs
3 sets 1 rep 140lbs, 150lbs, 160lbs
 
March 11th, 2021 (Thursday)

Bench;
1 set 5 reps 135lbs
1 set 4 reps 155lbs
1 set 3 reps 170lbs
1 set 2 reps 185lbs
3 sets 1 rep 195lbs, 205lbs, 215lbs
1 set 3 reps 225lbs
1 set 5 reps 185lbs

CGBP;
4 sets 5 reps 135lbs, 135lbs, 145lbs, 155lbs
 
March 12th, 2021 (Friday)

Deads;
6 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 335lbs

Push Press;
4 sets 1 rep 95lbs, 115lbs, 135lbs, 155lbs, 170lbs

Squats, Elite Light Wraps;
3 sets 7 reps 155lbs, 175lbs, 200lbs
 
March 14th, 2021 (Sunday)

Average Weekly Weight: 205lbs, +2lbs

Squats;
3 sets 3 reps 165lbs, 185lbs, 205lbs

Elite Light Wraps
3 sets 3 reps 225lbs, 245lbs, 260lbs

Titan Sig Gold
2 sets 3 reps 275lbs, 295lbs
1 set 1 rep 315lbs
1 set 4 reps 33l5bs

OHP's, 4 count negative;
4 sets 4 reps 75lbs, 90lbs, 105lbs, 115lbs

Squats have to be doing good because of the weight I have gained, fat. Thinking will just clean diet up and stay above 200lbs for a little. Always thought the last few years when I was close in PRing my deads if I got over 200lbs would have a chance to beat it. Think squats too will have a chance. If I do the meet in June will be at 198lbs.
 
March 17th, 2021 (Wednesday)

Deads;**Sumo
6 sets 3 reps 225lbs, 250lbs, 275lbs, 315lbs, 340lbs, 365lbs

Bench;
1 set 5 reps 135lbs
1 set 4 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 205lbs
1 set 5 reps 225lbs
 
March 19th, 2021 (Friday)

Squats, High Bar;
3 sets 3 reps 160lbs, 185lbs, 200lbs

Elite Light Wraps
3 sets 3 reps 225lbs, 250lbs, 275lbs
1 set 1 rep 300lbs

Pioneer Convicts;
3 sets 1 rep 320lbs, 340lbs, 355lbs
1 set 2 reps 365lbs***PR

OHP's;
4 sets 4 reps 95lbs, 115lbs, 135lbs, 150lbs

Crazy, been 4.5 weeks since my 1st squat session coming back from the covid shut down and I PR my high bar squats. Hard mentally dealing with all this extra weight, hard to tie my shows LOL, but it is paying off huge.
 
March 21st, 2021 (Sunday)

Average Weekly Weight: 209lbs, +4lbs

Deads;**Sumo
5 sets 2 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs

Bench;
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 215lbs
1 set 1 rep 225lbs
1 set 3 reps 235lbs
 
Gotta love squat PRs. Congrats man!
 
March 23rd, 2021 (Tuesday)

Squats;
3 sets 3 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps;
3 sets 3 reps 250lbs, 275lbs, 300lbs

Metal Orange Wraps;
2 sets 3 reps 325lbs, 350lbs

Lower back is killing me today after workout, hoping nothing serious. Feeling like lower back wants to lock up. On plus is finished with heavy deads/ squats this week so will get to rest my back.
 
March 26th, 2021 (Friday)

Bench;
1 set 5 reps 135lbs
1 set 4 reps 155lbs
1 set 3 reps 185lbs
1 set 2 reps 215lbs
1 set 1 rep 225lbs
1 set 4 reps 235lbs

Push Press;
2 sets 4 reps 95lbs, 115lbs
4 sets 1 rep 135lbs, 155lbs, 170lbs, 185lbs
 
March 28th, 2021 (Sunday)

Deads;**Sumo
2 sets 3 reps 225lbs (DE)
5 sets 1 rep 275lbs, 315lbs, 350lbs, 375lb, 405lbs

OHP's;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
5 sets 1 rep 135lbs, 155lbs, 170lbs, 180lbs, 190lbs
 
March 29th, 2021 (Monday)

Bench;
1 set 5 reps 135lbs
1 set 4 reps 160lbs
1 set 3 reps 185lbs
1 set 2 reps 205lbs
4 sets 1 rep 225lbs, 240lbs, 250lbs, 260lbs

Squats;
4 sets 3 reps 135lbs, 185lbs, 205lbs, 225lbs
 
March 31st, 2021 (Wednesday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs

Bench;
1 set 5 reps 135lbs
1 set 4 reps 160lbs
1 set 3 reps 185lbs
1 set 2 reps 205lbs
4 sets 1 rep 225lbs, 245lbs, 260lbs, 275lbs

Last week of this 1st 6 weeks block since coming back and testing maxes. Bench/ Squats added around 70 to 80lbs and OHP's about 50lbs. Disappointed in deads since probably around 40lbs but that was my fault. Squats were going so good switched from concentrating on deads to squats. Lower back is feeling better so next couple of days might squat heavy. Got a new pain of knee wraps on, Pioneer Chokers, and really want to try them out.
 
April 6th, 2021 (Tuesday)

Squats;
3 sets 3 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps;
1 set 3 reps 250lbs
1 set 2 reps 275lbs
1 set 1 rep 295lbs

Pioneer Chokers;
5 sets 1 rep 315lbs, 340lbs, 365lbs, 385lbs, 405lbs

Most I have done in 2 years. The Chokers are pretty intense wraps and gives you the best of both worlds, stopping power and rebound. I squat pretty quick so cast like wraps for stopping power is my preferred wrap and these give me about the same as the Convicts plus really good rebound out of the hole. The Convicts I get 7 wraps and with these 8 wraps so what the lack in stopping power over the Convicts they make up by getting another wrap out of them and really being able to crank down on them. Decide not going to do the meet and after today going to keep concentrating on squats. Doubt I will get my gym PR, 455lbs, but going to make a run at it hopefully.
 
April 7th, 2021 (Wednesday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 240lbs
1 set 1 rep 250lbs
1 set 12 reps 185lbs

Push Press;
6 sets 1 rep 95lbs, 115lbs, 135lbs, 155lbs, 165lbs, 185lbs
 
April 12th, 2021 (Monday)

Bench;
1 set 5 reps 190lbs
1 set 4 reps 210lbs
1 set 3 reps 230lbs
1 set 2 reps 245lbs
1 set 1 rep 255lbs
1 set 8 reps 190lbs

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs
 
April 13th, 2021 (Tuesday)

Squats, Box;
Elite Light Wraps
2 sets 3 reps 275lbs, 315lbs

Metal Black Wraps;
2 sets 3 reps 350lbs, 375lbs


OHP's, 1.5 reps per Rep;
4 sets 4 reps 95lbs, 105lbs, 115lbs, 120lbs

1st part of rep would go just about top of head then down to upper chest and up again for a full rep. Just trying to mix up my OHP a little
 
April 15th, 2021 (Thursday)

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 260lbs, 270lbs

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
4 sets 1 rep 275lbs, 315lbs, 350lbs, 375lbs

Starting to get a little frustrate with my deads. Usually my deads are about 50lbs heavier than my heavy wrap squats but now they are about equal. Maybe just an off week.
 
April 16th, 2021 (Friday)

Squats;
3 sets 3 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps
3 sets 3 reps 250lbs, 275lbs, 300lbs

Metal Orange
2 sets 3 reps 325lbs, 350lbs

OHP's, 5 count negative;
4 sets 4 reps 95lbs, 105lbs, 115lbs, 125lbs
 
April 18th, 2021 (Sunday)

Squats, High Bar;

Elite Light Wraps;
1 set 4 reps 225lbs

Metal Black Wraps;
2 sets 4 reps 250lbs, 275lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 160lbs
 
April 19th, 2021 (Monday)

Bench;
1 set 5 reps 195lbs
1 set 4 reps 215lbs
1 set 3 reps 235lbs
1 set 2 reps 250lbs
1 set 1 rep 260lbs

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
4 sets 1 rep 275lbs, 315lbs, 365lbs, 415lbs
 
April 21st, 2021 (Wednesday)

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs

Squats;
2 sets 5 reps 185lbs, 205lbs

Elite Light Wraps
2 sets 5 reps 235lbs, 260lbs
 
April 22nd, 2021 (Thursday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
1 set 3 reps 275lbs
1 set 1 rep 315lbs
1 set 4 reps 365lbs

Push Press;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 155lbs
2 sets 1 rep 175lbs, 190lbs
 
April 23rd, 2021 (Friday)

Squats, Box;
Elite Light Wraps;
3 sets 3 reps 275lbs, 300lbs, 325lbs

Pioneer Convicts
3 sets 3 reps 350lbs, 375lbs, 405lbs
 
April 25th, 2021 (Sunday)
Deads;**Sumo
3 sets 3 reps 225lbs, 225lbs, 275lbs
1 set 1 rep 315lbs
1 set 4 reps 365lbs

OHP's;
1 set 5 reps 100lbs
1 set 4 reps 120lbs
1 set 3 reps 140lbs
1 set 2 reps 155lbs
1 set 1 rep 170lbs


April 26th, 2021 (Monday)
Squats, High Bar;
Elite Light Wraps
2 set 4 reps 225lbs, 250lbs

Titan Sig Gold
2 sets 4 reps 275lbs, 300lbs

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs
 
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Dustin07 said:
how's recovery going?
Click to expand...
Good since been missing a lot of workouts lately. My days off/ shift have been changing all the time last 1.5 months so for a while not going to following any programming and just lift how I feel when I can get in the gym.
 
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