DaPack..Fighting Age One Day at a Time

[dapack]

how's recovery going?

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.

 

[dapack]

May 4th, 2021 (Tuesday)

Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
1 set 1 rep 315lbs
1 set 5 reps 365lbs

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
1 set 1 rep 260lbs

 

[dapack]

May 5th, 2021 (Wednesday)

Squats;
1 set 3 reps 225lbs
1 set 2 reps 245lbs
1 set 1 rep 275lbs

Elite Light Wraps;
3 sets 1 rep 295lbs, 315lbs, 335lbs

Pioneer Choker Wraps;
2 sets 1 rep 365lbs, 385lbs
1 set 2 reps 410lbs

OHP's, 5 count negative;
4 sets 4 reps 95lbs, 105lbs, 115lbs, 130lbs

Most weight/ best set in squats in almost 6 years. Really stumped on how I have been trying since 2015 to get my squat up to PR levels and now since coming back after the last lock down squats are at a 6 year best. Think it is a combination of my weight, sitting around 200lbs, and training but hoping this can continue.

 

[Dustin07]

Maybe your CNS was seriously wrecked too, you did a lot in the last 10 years or so between actual bodybuilding, power lifting, non stop training, and you had that big move halfway across the country right?

 

[dapack]

Maybe your CNS was seriously wrecked too, you did a lot in the last 10 years or so between actual bodybuilding, power lifting, non stop training, and you had that big move halfway across the country right?

Yes, that is true. Maybe that is the reason for my squats. Whatever it is will take it.

 

[dapack]

May 6th, 2021 (Thursday)

Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 255lbs, 260lbs
1 set 2 reps 275lbs

With the way 260lbs moved, extremely slow, thought maybe 50/50 shot at 1 rep but was really surprised for 2 reps. Do not think really not to worry about it so much, rep speed, but on bench only days will add in some DE to warm up.

 

[dapack]

May 18th, 2021 (Tuesday)

Bench;
1 set 5 reps 200lbs
1 set 4 reps 220lbs
1 set 3 reps 240lbs
1 set 2 reps 250lbs
1 set 1 rep 260lbs

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs
1 set 6 reps 365lbs

Schedule at work has been pretty brutal but next few weeks are looking good to get some workouts in.

 

[dapack]

May 19th, 2021 (Wednesday)

Squats; High Bar
3 sets 4 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps;
3 sets 3 reps 245lbs, 265lbs, 280lbs

Metal Black;
3 sets 2 reps 295lbs, 310lbs, 320lbs

Pioneer Chokers;
2 sets 1 rep 335lbs, 350lbs
1 set 2 reps 365lbs

Thought last set was a PR but tied it. Think if I would have chased after it could have beat it.

 

[dapack]

May 21st, 2021 (Thursday)

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

OHP's;
4 sets 3 reps 135lbs, 135lbs, 145lbs, 155lbs

 

[Dustin07]

ha looks like strength is coming back a hell of a lot faster than you expected

 

[dapack]

ha looks like strength is coming back a hell of a lot faster than you expected

Bench/ squats definitely. Deads seemed to have barely budge.

 

[dapack]

May 26th, 2021 (Wednesday)

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

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
2 sets 1 rep 160lbs, 175lbs

Horrible workout. Need to get in the gym more.

 

[Potbelly]

We all get those days

 

[dapack]

May 27th, 2021 (Thursday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 rep 245lbs
1 set 3 reps 260lbs

Squats;
3 sets 4 reps 185lbs, 225lbs, 250lbs

Elite Light Wraps;
3 set 3 reps 275lbs, 290lbs, 305lbs

Inzer Gripper Wraps;
3 sets 2 reps 320lbs, 335lbs, 350lbs
1 set 3 reps 365lbs**PR

As bad as yesterday day was today was the complete opposite. Squats keep going strong and starting to think these long session every 7 to 10 days might be the key right now.

 

[Potbelly]

Last set on bench was sweet

 

[dapack]

Last set on bench was sweet

Thanks. Still a ways to go to get to pre-covid but getting there.

 

[dapack]

June 1st, 2021 (Tuesday)

Deads;**Sumo
3 sets 3 reps 225lbs (DE)
2 sets 1 rep 275lbs, 315lbs
1 set 6 reps 365lbs

Deads still struggling but a least better than last week.

 

[dapack]

June 2nd, 2021 (Wednesday)

Bench;
6 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs
1 set 5 reps 225lbs

Just cannot get any consistency in bench/ deads. Last few weeks leading up to this had days were I was 196lbs with average of 200lbs. This week been really eating like crap, initially, and average is 204lbs. Hoping that is one reason, beside schedule always changing. Will see how squats are and if need be will eat myself back up to 210lbs.

 

[dapack]

June 6th, 2021 (Sunday)

Squats;
3 sets 4 reps 185lbs, 225lbs, 250lbs

Elite Light Wraps;
2 sets 3 reps 275lbs, 295lbs

Metal Black Wraps;
2 sets 2 reps 315lbs, 335lbs

Titan Sig Gold Wraps;
2 sets 2 reps 350lbs, 365lbs

Pioneer Choker Wraps;
1 set 1 rep 380lbs
1 set 3 reps 395lbs

Best triple in 5 years. Definitely think weight is not the issue but my work schedule with my shift/ days off changing all the time. I also plan my squats days on my 2nd day of so really well rested. Workouts will probably be up and down until I finally have a set shift/ days off.

 

[dapack]

6/7/2021

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 255lbs

Push Press;
4 sets 2 reps 135lbs, 155lbs, 170lbs, 185lbs

 

[dapack]

6/11/2021 (Friday)

Bench;
5 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs
1 set 3 reps 255lbs

Deads;**Conv
1 set 3 reps 225lbs
2 sets 1 rep 275lbs, 315lbs.
1 set 4 reps 365lbs

Think my conventional deads are equal to my sumo so going to switch full time to conv. Hard to explain but my deads are usually 50 to 75lbs heavies than my squats and right now my squats are equal or a little more.

 

[dapack]

June 16th, 2021 (Wednesday)

Deads;**Conv
3 sets 3 reps 225lbs (DE)
5 sets 1 rep 315lbs, 340lbs, 365lbs, 365lbs, 385lbs

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 175lbs

Conv deads is definitely stronger the sumo at this point. Tried 365lbs sumo and couldn't budge it off the floor. Another bad deads day but thinking until mid-Sept when I get a set shift/ days off will just try to not lose.

 

[dapack]

June 18th, 2021 (Friday)

Squats;
3 sets 4 reps 185lbs, 225lbs, 250lbs

Elite Light Wraps;
3 sets 3 reps 275lbs, 290lbs, 305lbs

Metal Black Wraps;
3 sets 2 reps 315lbs, 330lbs, 345lbs

Pioneer Convicts;
3 sets 1 rep 355lbs, 370lbs, 385lbs
1 set 3 reps 400lbs

Cannot figure out why my other lifts are sucking so bad but every time I squat is by best session in 5+ years. Pretty sure if I went for it on a good day can hit 425lbs. My lifetime PR is 455lbs about 7 years ago.

 

[Dustin07]

that's freaking awesome. glad at least one lift is going so great!

 

[jinxie]

From where I sit, nothing is sucking — youre damn strong for your weight. Keep up the good work.

 

[dapack]

June 21st, 2021 (Monday)

Bench;
8 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 265lbs, 270lbs, 275lbs

Deads;
2 sets 3 reps 225lbs
3 sets 1 rep 275lbs, 315lbs, 365lbs

Finally a goo bench session and 1st time in a long time did 275lbs without a spotter.

 

[jinxie]

Hey Dapack, how old are you, if you don’t mind sharing? Also, how did you like the modified 5-3-1 you were doing? I’ve been doing wendler’s 5-3-1 for around 2 months now. I feel like I need more volume, for squats and bench. I’ve been adding a set of ~8 at the end. Anyway, the modified approach appeals to me, just want some real life feedback from an older, wiser guy, lol.

 

[Dustin07]

Hey Dapack, how old are you, if you don’t mind sharing? Also, how did you like the modified 5-3-1 you were doing? I’ve been doing wendler’s 5-3-1 for around 2 months now. I feel like I need more volume, for squats and bench. I’ve been adding a set of ~8 at the end. Anyway, the modified approach appeals to me, just want some real life feedback from an older, wiser guy, lol.

Wait till you get to know this guy. He owns state power lifting records and has competed in BB. He's a stud and pretends he isn't. He takes a few weeks to get back into his routine and all the sudden his bench is flirting with 300lbs again lol....

 

[dapack]

Hey Dapack, how old are you, if you don’t mind sharing? Also, how did you like the modified 5-3-1 you were doing? I’ve been doing wendler’s 5-3-1 for around 2 months now. I feel like I need more volume, for squats and bench. I’ve been adding a set of ~8 at the end. Anyway, the modified approach appeals to me, just want some real life feedback from an older, wiser guy, lol.

Turned 50 in November last year. Ran 5/3/1 for a long time and was really pleased with the results of it. Just got bored after so long running it and switched things up. For me I really need to presses at least x3 a week to gain but something that took me years to figure out. Taking this from you log:
"Back Squats:
Warmups
165x3
185x3
205x10 (felt good, but not gonna press it)"

If you feel you need more volume then maybe do 1 set for 3 reps at 205lbs before you final set. That will also give you body a feel set and prepare it for the set to come. Then you could add a joker set in at around 10% reduction of weight and also do AMRAP with that set. Will give you 2 extra set without over taxing you body. You can do the same with bench too and will give you a little more working.

 

[dapack]

June 22nd, 2021 (Tuesday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
3 sets 1 rep 315lbs, 330lbs, 345lbs**Been 6+ years since been this heavy without wraps

Elite Light Wraps;
1 set 2 reps 365lbs**Light wrap PR

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 rep 135lbs
1 set 2 reps 150lbs
5 sets 1 rep 160lbs, 170lbs, 180lbs, 190lbs, 200lbs

Squats are the gift that keeps on giving for me since being back in after the last shutdown. Really been concentrating too on OHPs and current 15lbs away from PR. Hoping by end of years can PR both of them.

 

[Dustin07]

great lifts man!!
also I like what you said about needing to press more. My last two cycles of 5/3/1 squats and deads took off like crazy but bench became stagnant. I'll see where I can add more pressing work into my next cycle.

 

[dapack]

June 28th, 2021 (Monday)

Deads;**Conv
3 sets 3 reps 225lbs
3 sets 1 rep 275lbs, 315lbs, 345lbs

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

After deads thought the same old story for them but when I got to bench realized things were just bad. 240lbs on bench felt the same as 275lbs last week. Was going to do a long squat session on Friday, 2nd day off, but have to change to Thursday so wont expect to much.

 

[Dustin07]

ebbs and flows!

 

[jinxie]

Turned 50 in November last year. Ran 5/3/1 for a long time and was really pleased with the results of it. Just got bored after so long running it and switched things up. For me I really need to presses at least x3 a week to gain but something that took me years to figure out. Taking this from you log:
"Back Squats:
Warmups
165x3
185x3
205x10 (felt good, but not gonna press it)"

If you feel you need more volume then maybe do 1 set for 3 reps at 205lbs before you final set. That will also give you body a feel set and prepare it for the set to come. Then you could add a joker set in at around 10% reduction of weight and also do AMRAP with that set. Will give you 2 extra set without over taxing you body. You can do the same with bench too and will give you a little more working.

Thank you, sir. Much appreciated. That’s good advice!

That OHP is looking pretty beastly. Even when I was a good bit younger and thicker, I always had trouble getting past 200 lbs. Really nice work.

 

[Dustin07]

yeah 200lbs is a crazy strong overhead press.

 

[dapack]

June 30th, 2021 (Wednesday)

Bench;
8 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 250lbs, 260lbs, 265lbs, 270lbs

OHP's;
2 sets 3 reps 135lbs, 145lbs
1 set 5 reps 155lbs

 

[dapack]

July 2nd, 2021 (Friday)

Bench;
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
5 sets 1 rep 245lbs, 255lbs, 265lbs, 270lbs, 275lbs

Push Press;
5 sets 1 rep 135lbs, 150lbs, 165lbs, 180lbs, 195lbs

 

[jinxie]

July 2nd, 2021 (Friday)

Bench;
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
5 sets 1 rep 245lbs, 255lbs, 265lbs, 270lbs, 275lbs

Push Press;
5 sets 1 rep 135lbs, 150lbs, 165lbs, 180lbs, 195lbs

You’re making us other old timers look weak, brother! Nice lifts.

 

[dapack]

July 5th, 2021 (Monday)

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
1 set 3 reps 250lbs

Elite Light Wraps;
1 set 3 reps 275lbs
2 sets 2 reps 300lbs, 325lbs

Pioneer Choker Wraps;
2 sets 1 rep 345lbs, 370lbs
1 set 3 reps 405lbs

Looking at log, probably been averaging +10lbs a month last few months on squats and definitely will take it. Lifetime PR for reps at 405lbs is 5. If my squats can keep doing what they have been can hopefully set some lifetime PR's by end of year.

 

[jinxie]

PRs at +50 are hard earned. Very well done as you approach one — squats no less!

I hope to do the same with my bench press.

Keep up the hard work.

 

[dapack]

July 6th, 2021 (Tuesday)

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs

Push Press;
3 sets 1 rep 165lbs, 180lbs, 195lbs

OHP's;
1 set 8 reps 135lbs

 

[dapack]

July 8th, 2021 (Thursday)

Bench;
9 sets 1 rep 185lbs, 205lbs, 225lbs, 235lbs, 245lbs, 255lbs, 265lbs, 270lbs, 275lbs
1 set 4 reps 225lbs

 

[jinxie]

Well you bounced right back after that one rough day. Nice work here!

 

[dapack]

July 9th, 2021 (Friday)

Deads;**Conv
3 sets 3 reps 225lbs
1 set 3 reps 285lbs

RDL's/ No Belt;
4 sets 7 reps 135lbs

OHP's;**1.5 reps per a rep
4 sets 5 reps 135lbs

Decided to just reset deads since they are so horrible. Will just keep to same but each week try and add 20lbs

 

[jinxie]

Sorry to hear you’re having some trouble with the DLs, but other lifts are looking good still. It’s all part of the process, partial retracements and then new highs, right? In any event, hang in there — we’ve all suffered this pain in our respective lifting careers so we can relate.

Have a good weekend.

 

[Dustin07]

July 9th, 2021 (Friday)

Deads;**Conv
3 sets 3 reps 225lbs
1 set 3 reps 285lbs

RDL's/ No Belt;
4 sets 7 reps 135lbs

OHP's;**1.5 reps per a rep
4 sets 5 reps 135lbs

Decided to just reset deads since they are so horrible. Will just keep to same but each week try and add 20lbs

it's funny in our world that picking up 285lbs 3 times in a row is a bad day when supposedly the average man without our lifestyle can only pick up about 150lbs as a 1rm lol sometimes perspective ain't so bad ha. (I googled it and found this

With those qualifiers in mind, an average man can properly bench press 135 pounds without prior training. That average Joe could deadlift 155 pounds, and generally squat 125 pounds.

 

[dapack]

July 15th, 2021 (Thursday)

Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 250lbs, 260lbs

OHP's;
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 160lbs
1 set 2 reps 185lbs

 

[jinxie]

July 15th, 2021 (Thursday)

Bench;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 225lbs, 240lbs
2 sets 2 reps 250lbs, 260lbs

OHP's;
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 160lbs
1 set 2 reps 185lbs

Those are some stout numbers, brother. Looking good!

 

[dapack]

July 16th, 2021 (Friday)

Squats;
No Wraps
3 sets 4 reps 200lbs, 225lbs, 250lbs

Elite Light Wraps;
3 sets 3 reps 275lbs, 300lbs, 315lbs

Metal Orange Wraps;
3 sets 2 reps 325lbs, 345lbs, 365lbs

Pioneer Choker Wraps;
2 sets 1 rep 375lbs, 395lbs
1 set 3 reps 415lbs**Lifetime PR

Doesn't mean in the past could not have done the last set but just never have. So counting it as a lifetime PR.

 

[Dustin07]

holy **** dude!