DaPack..Fighting Age One Day at a Time

February 1st, 2022 (Tuesday)

Cardio;
50 mins

Squats;
No Wraps;
2 sets 3 reps 185lbs, 205lbs

Light Wraps;
2 sets 3 reps 225lbs, 245lbs

Titan Sig Gold Wraps;
2 sets 3 reps 265lbs, 280lbs

Pioneer Convict Wraps;
2 sets 1 rep 295lbs, 315lbs

Biceps;
100 reps

February 2nd, 2022 (Wednesday)

Cardio;
75 mins
 
February 4th, 2022 (Friday)

Deads;
3 sets 3 reps 225lbs (DE)
3 sets 3 reps 250lbs, 275lbs, 300lbs
2 sets 2 reps 325lbs, 335lbs

Flat Dbl Press;
5 sets 10 reps

Biceps;
150 reps
 
February 6th, 2022 (Sunday)

Cardio;
45 mins

Weekly Average Weight: 196lbs (-1lb)

Weekly Cardio: 215 mins
 
February 7th, 2022 (Monday)

Squats;
No Wraps
2 sets 3 reps 185lbs, 225lbs

Elite Lite Wraps;
2 sets 3 reps 245lbs, 265lbs

Pioneer Convict Wraps;
2 sets 3 reps 280lbs, 295lbs

Pioneer Choker Wraps;
2 sets 1 rep 310lbs, 325lbs

Biceps;
100 reps

Still stumped how my squats are close to 100lbs lighter compared to end of September when I hit my last PR. Need to go back through my log and see what I was doing at the time. Also maybe getting all those PRs around the time just taxed my body to much.
 
February 8th, 2022 (Tuesday)

Cardio;
90 mins

OHP's;
4 sets 4 reps 95lbs, 115lbs, 135lbs, 145lbs

Squats, High Bar;
No Wraps;
2 sets 4 reps 135lbs, 165lbs

Elite Light Wraps;
3 sets 4 reps 195lbs, 235lbs, 255lbs

Flat Dbl Press;
7 sets 7 reps

Triceps;
100 reps

Cardio;
30 mins

Looked through my log and notes from last year, March to September. Seems like for the longest time was doing squats x3 a week and rotating between high bar, regular and box squats. Slowly worked down to x2 a week and then towards the end when I was hitting all my PRs was about 2 weeks in between on average. So obviously going to go back to doing that again. Shoulder feels a little better but still a sore but was not to bad today. Don't think I can do barbell bench but at least things are improving.
 
February 9th, 2022 (Wednesday)

Cardio;
60 mins

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 2 reps 250lbs, 275lbs, 300lbs, 325lbs, 345lbs

Squats, Box;
No Wraps;
2 sets 3 reps 225lbs, 250lbs

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

Biceps;
150 reps

Have plans on Friday so reason squatting 3 days in a row. Yesterday had probably 4 reps in the tank for the last set and today probably 3 or 4 reps left so not like I really pushed. Will try Sun/ Tues/ Fri for squats but like this week might have to adjust on the fly.
 
Looking good here, man!
 
Last edited:
February 14th, 2022 (Monday)

Average Weekly Weight: 196lbs

Weekly Cardio: 240 mins

Squats, High Bar;
No Wraps
2 sets 4 reps 185lbs, 200lbs

Elite Light Wraps;
2 sets 4 reps 215lbs, 230lbs

Inzer Gripper Wraps;
2 sets 4 reps 245lbs, 260lbs,

Cardio;
60 mins

Just time for a quick squat session. Diet was pretty bad Fri-Sun so ended with no weight loss for the week. Still having carryover effects today on the scale.
 
February 15th, 2022 (Tuesday)

Cardio;
75 mins

Deads;
3 sets 3 reps 225lbs (DE)
2 sets 3 reps 250lbs, 275lbs
2 sets 2 reps 300lbs, 325lbs
2 sets 1 rep 345lbs, 365lbs

Bench;
3 sets 5 reps 135lbs, 155lbs, 170lbs
2 sets 3 reps 185lbs, 200lbs, 215lbs
3 sets 1 rep 230lbs, 235lbs, 250lbs

Biceps;
200lbs

Cardio;
45 mins

Started bench out with my normal grip, ringer finger on ring and worked my way to pinky on ring. Pain got less as I brought my grip in and felt pretty good. A little pain on the last set but at least now I have a starting point and will just bench from now on with pinky on ring. Experiment with grips in the past will lose around 10lbs off my bench but thinking for at least short best I switch up. Deads sucked as usually, 4 weeks ago did 375x3 and today last set was hard. My lifts are always all over the place and even today last week what I did 10 reps for on barbell curls today only got 5.
 
dapack said:
February 15th, 2022 (Tuesday)

Cardio;
75 mins

Deads;
3 sets 3 reps 225lbs (DE)
2 sets 3 reps 250lbs, 275lbs
2 sets 2 reps 300lbs, 325lbs
2 sets 1 rep 345lbs, 365lbs

Bench;
3 sets 5 reps 135lbs, 155lbs, 170lbs
2 sets 3 reps 185lbs, 200lbs, 215lbs
3 sets 1 rep 230lbs, 235lbs, 250lbs

Biceps;
200lbs

Cardio;
45 mins

Started bench out with my normal grip, ringer finger on ring and worked my way to pinky on ring. Pain got less as I brought my grip in and felt pretty good. A little pain on the last set but at least now I have a starting point and will just bench from now on with pinky on ring. Experiment with grips in the past will lose around 10lbs off my bench but thinking for at least short best I switch up. Deads sucked as usually, 4 weeks ago did 375x3 and today last set was hard. My lifts are always all over the place and even today last week what I did 10 reps for on barbell curls today only got 5.
Click to expand...

You’re doing more than fine man!

When I resumed lifting last January, I switched to just doing close grip. It hurt my bench a little at first, but I caught up for most part. I can lift a little more wider, but it hurts and my form goes to ****. So I endorse going narrower!
 
February 16th, 2022 (Wednesday)

Cardio;
60 mins

Squats;
No Wraps
2 sets 4 reps 175lbs, 200lbs

Elite Light Wraps;
2 sets 3 reps 225lbs, 245lbs

Metal Black Wraps;
2 sets 2 reps 265lbs, 280lbs

Pioneer Chokers;
2 sets 2 reps 290lbs, 300lbs
1 set 1 rep 320lbs
1 set 2 reps 335lbs

Triceps;
100 reps

Was only suppose to do the last set for x1 but mentally need to do 1 more rep. Next week planning on doing a rep max on both deads/ squats so last couple of days was just testing the waters on what I think is possible.
 
February 17th, 2022 (Thursday)

Cardio;
60 mins

February 18th, 2022 (Friday)

Squats, Box;
No Wraps
2 sets 3 reps 225lbs, 250lbs

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

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

Bench;
4 sets 4 reps 160lbs, 170lbs, 180lbs, 190lbs

Cardio;
60 mins

Bench numbers suck but at least made it through without any pain at all.
 
Sometimes it’s a victory just to get through it. Glad you were pain free! Keep on keepin’ on it!
 
February 21st, 2022 (Monday)

Average Weekly Weight: 196lbs

Weekly Cardio: 360 mins

Squats, High Bar;
No Wraps
2 sets 4 reps 185lbs, 205lbs

Elite Light Wraps;
2 sets 4 225lbs, 240lbs

Titan Sig Gold Wraps;
1 set 4 reps 255lbs

Bench;
4 sets 4 reps 165lbs, 175lbs, 185lbs, 200lbs

Triceps;
100 reps

Cardio;
45 mins

Nice light, quick squat session. Testing both deads/ squats max this week so made sure to keep it easy today. No weight loss again so going to start making a weekly plan and log calories. Some where extra calories are making there way in.
 
February 22nd, 2022 (Tuesday)

Cardio;
45 mins

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 1 rep 275lbs, 315lbs, 350lbs, 380lbs, 415lbs

Biceps;
150 reps

Cardio;
45 mins
 
February 23rd, 2022 (Wednesday)

Cardio;
45 mins

Squats;
No Wraps;
1 set 3 reps 185lbs

Elite Light Wraps;
1 set 3 reps 225lbs

Titan Sig Gold Wraps;
1 wet 1 rep 275lbs

Pioneer Choker Wraps;
3 sets 1 rep 315lbs, 335lbs, 350lbs

Bench;
4 sets 4 reps 165lbs, 175lbs, 190lbs, 205lbs

Triceps;
100 reps

Cardio;
45 mins

Plan on doing a meet end of May unless something comes up. After my week de-load will be 12 weeks out from the meet. Based on last 2 days think will go for deads 450lbs and squats 375lbs. If I get my diet in check should be able to do 181lbs since my light day of the weeks is about 192lbs.
 
February 25th, 2022 (Friday)

Bench;
5 sets 4 reps 160lbs, 175lbs, 190lbs, 205lbs, 220lbs

Squats, Box;
No Wraps;
2 sets 3 reps 185lbs, 225lbs

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

Pioneer Choker Wraps;
2 sets 3 reps 340lbs, 365lbs

Cardio;
45 mins

Tracked my calories yesterday and seems logging them is keeping me in check. For non lifting/ cardio day pretty much were I want. Need a little more protein and fiber.
Yesterday:
Calories: 1,575
Fat: 49
Carbs: 127
Fiber: 17
Protein: 153
 
Those numbers sound pretty juicy. Good luck with that! Make us proud!!!
 
March 7th, 2022 (Monday)

Cardio;
45 mins

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 4 reps 250lbs, 265lbs

Bench;
6 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs
1 set 5 reps 205lbs
1 set 10 reps 185lbs

Triceps;
100 reps

Cardio;
40 mins

12 weeks out to the meet so next couple days going to eat all the junk food I want to get it out of the system.
 
March 8th, 2022 (Tuesday)

Cardio;
45 mins

Squats, High Bar;
No Wraps
2 sets 3 reps 185lbs, 205lbs

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

Metal Black Wraps
2 sets 3 reps 265lbs, 280lbs

Biceps;
150 reps

Cardio;
45 mins
 
March 9th, 2022 (Wednesday)

Cardio;
45 mins

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

OHP's;
4 sets 4 reps 95lbs, 115lbs, 135lbs, 145lbs

Squats, Pause;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 240lbs
1 set 1 rep 255lbs

Triceps;
100 reps

Cardio;
100 reps
 
Solid consistency!

How’s the bench pain going? I missed it, where is your pain and when during the lift? I ask because I’ve had issues before also.
 
RegisterJr said:
Solid consistency!

How’s the bench pain going? I missed it, where is your pain and when during the lift? I ask because I’ve had issues before also.
Click to expand...
Left shoulder, kind of were the biceps is attached to the chest. Hope that makes sense. Pain is right at the bottom coming off the chest.
 
March 10th, 2022 (Thursday)

Squats, Box;
No Wraps
3 sets 2 reps 225lbs, 250lbs, 275lbs

Elite Light Wraps
2 sets 2 reps 295lbs, 315lbs

Metal Black Wraps
2 sets 2 rep 330lbs, 340lbs

Bench;
8 sets 1 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 230lbs, 235lbs
1 set 5 reps 225lbs**Old grip

Cardio;
45 mins

Test out my shoulder with my old drip, middle finger on ring, and last couple of reps did feel the pain but definitely getting better. Originally thought about a 10lb lose bringing my grip in, pinky on ring, but thinking probably closer to 20lbs. Plus side is should be healed up by the meet. Plan for squats, 11 week prep is 1st 4 weeks squatting x4, next 4 weeks x3, next 2 weeks x2 and last week just x1. Obviously some days will be really light but plan is do have 1 medium/ high intensity a week.
 
dapack said:
Left shoulder, kind of were the biceps is attached to the chest. Hope that makes sense. Pain is right at the bottom coming off the chest.
Click to expand...

It does. I had that for years. Sorry man
 
March 13th, 2022 (Sunday)

Average Weekly Weight: 196lbs

Deads (DE);
4 sets 3 reps 225lbs

Squats;
No Wraps
2 sets 4 reps 185lbs, 205lbs

Elite Light Wraps;
2 sets 4 reps 225lbs, 245lbs

Biceps;
100 reps

Cardio;
40 mins

Need to drop -10lbs next 11 weeks to make 181lb weight class. Now that I know where the extra calories were slipping in hoping should not be an issue losing weight now.
 
March 14th, 2022 (Monday)

Bench;
6 sets 3 reps 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 230lbs
1 set 6 reps 205lbs
1 set 11 reps 185lbs

Squats, Pause;
No Wraps
4 sets 4 reps 135lbs, 155lbs, 175lbs, 195lbs

Flat Dbl Press;
4 sets 20, 16, 12, 8, 35 reps

Cardio;
40 mins

Going to use pause squats for my 4th day as an active recovery day and keep the weight really light but get a good stretch/ hold out of it.
 
Last edited:
March 15th, 2022 (Tuesday)

Cardio;
70 mins

Squats, High Bar;
No Wraps
3 sets 3 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps
3 sets 3 reps 240lbs, 250lbs, 260lbs

Inzer Gripper Wraps
2 sets 3 reps 270lbs, 280lbs

Biceps;
200 reps

Cardio
70 mins
 
Good progress here. That bench is moving up. Well done!

Hope the biceps/chest pain resolve soon.
 
March 16th, 2022 (Wednesday)

Cardio;
60 mins

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 4 reps 225lbs, 250lbs, 275lbs, 325lbs

Bench;
8 sets 1 rep 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs

Triceps;
150 reps

Cardio;
30 mins
 
You’re crushing it in here man. What are you doing for the 200 reps on biceps?
 
Wondering how the cut is going? I just started going low carb to cut 5-10 lbs.
 
March 20th, 2022 (Sunday)

Average Weekly Weight: 197lbs (+1lb)

Deads;
4 sets 3 reps (DE)

Squats;
No Wraps;
2 sets 4 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 4 reps 245lbs, 260lbs

Inzer Gripper Wraps;
1 sets 4 reps 275lbs

Biceps;
100 reps

Cardio; 45 mis
 
RegisterJr said:
You’re crushing it in here man. What are you doing for the 200 reps on biceps?
Click to expand...
For arms I do not do any set/ rep scheme, goal was just to get to 200 reps. That day started out with like 6 sets of barbell curls starting at 20 reps and working down to a few 5 reps set. Moved on to like 5 sets 10 reps of dbl curls and fished it up with cable until I got to 200 reps. Never work arms for like 10 years up until September, beside power triceps, and decided wanted to build them back up. Arms for me is just an after thought so that is my I just have goal of x-reps for the day and however I get to it is fine with me.
 
jinxie said:
Wondering how the cut is going? I just started going low carb to cut 5-10 lbs.
Click to expand...
It is going good. Cleaned diet up last week, got rid of dairy/ refined sugars, which seems I was eating a lot of it. After tracking calories last week I was able to see how much it was adding to my diet, +500 calories a day easy. Even though calories are way down weight is up because I am eating more so not to concerned this week with the gain.
 
March 21st, 2022 (Monday)

Bench;
8 sets 2 reps 170lbs, 180lbs 190lbs 200lbs, 210lbs, 220lbs, 230lbs, 240lbs
1 set 7 reps 215lbs
1 set 10 reps 195lbs

Squats, Pause;
4 sets 3 reps 135lbs, 155lbs, 175lbs, 195lbs

Triceps;
100 reps

Cardio;
45 mins
 
Do you feel like the 200 rep approach is getting you decent hypertrophy? after all these years I feel like arms are always my weak point. I'm one of those backwards guys whos calves are naturally larger than biceps without training.

I know Wendler had talked a bit about "just get your 100 reps in" on various accessories in his 531 pdf so your approach makes sense to me...
 
Dustin07 said:
Do you feel like the 200 rep approach is getting you decent hypertrophy? after all these years I feel like arms are always my weak point. I'm one of those backwards guys whos calves are naturally larger than biceps without training.

I know Wendler had talked a bit about "just get your 100 reps in" on various accessories in his 531 pdf so your approach makes sense to me...
Click to expand...
I really do. Don't do it to often, 200 reps, 100 is more normal. Add about +1 1/4" to my arms since September. What I like is no planning involved. Just go it and do what ever you fell like doing. Today has 5x10 barbell curls and 5x10 rope cable curls.
 
March 22nd, 2022 (Tuesday)

Squats, High Bar;
No Wraps
3 sets 3 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps
3 sets 3 reps 240lbs, 255lbs, 265lbs

Metal Black Wraps
2 sets 3 reps 275lbs, 285lbs

Biceps;
100 reps

Cardio;
45 mins
 
Looking good here!!!
 
March 23rd, 2022 (Wednesday)

Cardio;
45 mins

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 255lbs, 275lbs, 305lbs, 345lbs

Bench;
8 sets 1 rep 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs

Flat Dbl Press;
5 sets 20 reps

Triceps;
100 reps
 
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