DaPack..Fighting Age One Day at a Time

[dapack]

June 29th, 2022 (Wednesday)

Squats, Box/ Parallel**About 13.5"
No Wraps
2 sets 4 reps 185lbs, 225lbs

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

Metal Black Wraps
2 sets 2 reps 295lbs, 315lbs

Pioneer Choker Wraps
5 sets 1 rep 325lbs, 340lbs, 350lbs, 365lbs, 375lbs**PR

Bench;**30 sec rest
8 sets 3 reps 200lbs

Triceps;
100 reps

Only about the 7th time doing boxes at this height but figured sooner or later need to have a base PR to go off of. Made sure to do a nice pause on the last set to make it count. Next week will back off a little on my ME day for squats and do some pauses. With bench will move down to 2 reps since last couple sets were pretty hard and will start at 205lbs. Once 2 reps is hard will drop to singles, always increase weight each week. The plan for bench on this day is to try and get both strength/ hypertrophy out of it.

 

[dapack]

July 4th, 2022 (Monday)

Bench, Pause;
1 set 5 reps 185lbs
1 set 4 reps 200lbs
1 set 3 reps 215lbs
1 set 2 reps 230lbs
5 sets 1 rep 240lbs, 245lbs, 250lbs, 255lbs, 260lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 110lbs
1 set 3 reps 125lbs
1 set 2 reps 140lbs
1 set 1 rep 160lbs

 

[dapack]

July 5th, 2022 (Tuesday)

Cardio; 30 mins

Deads, Sumo**Opposite stance
1 set 5 reps 225lbs
1 set 4 reps 250lbs
1 set 3 reps 275lbs
1 set 2 reps 300lbs
5 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs, 425lbs

RDL's;**Green bands
4 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs

 

[dapack]

July 6th, 2022 (Wednesday)

Cardio; 30 mins

Squats, Pause;
Elite Light Wraps
2 sets 3 reps 185lbs, 225lbs
2 sets 2 reps 250lbs, 275lbs
2 sets 1 rep 285lbs, 300lbs

Squats, High Bar**Box, Low
Inzer Choker
3 sets 3 reps 225lbs, 250lbs, 275lbs

Bench;**30 secs rest
8 sets 3 reps 202.5lbs

 

[dapack]

July 10th, 2022 (Sunday)

Squats, High Bar;
Inzer Gripper Wraps
5 sets 3 reps 200lbs, 225lbs, 250lbs, 275lbs, 300lbs

GM's;
4 sets 5 reps 135lbs, 145lbs, 155lbs, 170lbs

Recorded my GMs, just to see how bad they look. Have to start some where.


Invalid Link Removed

 

[dapack]

July 11th, 2022 (Monday)

Bench;
2 sets 3 reps 185lbs, 205lbs
2 sets 2 reps 225lbs, 240lbs
2 sets 1 rep 250lbs, 260lbs
1 set 2 reps 275lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 145lbs
1 set 1 rep 157.5lbs

Flat Dbl Press;
4 sets 20 reps

Triceps;
100 reps

Cardio; 25 mins

Everything felt heavy today and was moving super slow and really didn't know if I would hit my top set for what I wanted to. Put 275lbs on the bar and took a big inhale of nose tork and manage to get it. Depending on Wed bench might be time for a deload. Hoping just an off day.

 

[dapack]

July 12th, 2022 (Tuesday)

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 300lbs, 325lbs, 350lbs
2 sets 1 rep 375lbs, 400lbs
1 set 0 rep 435lbs

RDL's;
4 sets 5 reps 135lbs, 185lbs, 215lbs, 250lbs

Cardio; 30 mins

No surprise today at all. Figured with last weeks top set in sumo was going to fail. Main thing I wanted to do was set how the rotation of ME days are and try to guess when I need to bring down the intensity.

 

[dapack]

July 13th, 2022 (Wednesday)

Squats, Box/ Parallel;
5 sets 3 reps 185lbs, 225lbs, 250lbs, 275lbs, 300lbs

Squats;
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

Bench;**30 sec rest
7 sets 3 reps 205lbs
1 set 2 reps 205lbs

 

[dapack]

July 17th, 2022 (Sunday)

Squats;
2 sets 3 reps 200lbs, 225lbs
2 sets 2 reps 250lbs, 275lbs
2 sets 1 rep 300lbs, 315lbs

GM's;
4 sets 5 reps 135lbs, 150lbs, 165lbs, 190lbs

Biceps;
100 reps

 

[dapack]

July 18th, 2022 (Monday)

CGBP;
1 set 7 reps 135lbs
1 set 5 reps 150lbs
1 set 4 reps 165lbs
1 set 3 reps 185lbs,
1 set 2 reps 205lbs
3 sets 1 rep 225lbs, 240lbs, 250lbs
1 set 2 reps 225lbs
1 set 3 reps 205lbs
1 set 6 reps 185lbs

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 162.5lbs

Flat Dbl Press;
5 sets 20 reps

Triceps;
50 reps

Glad I am decided to finally use the 1.25lb weights I made, used chain links. No way on OHP could of did 165lbs. After today did all my different benches will be using so going forward will have something to compare. This next 5 weeks will go:
CGBP
Floor Press
Pin Press
Pause
Bench

 

[dapack]

July 19th, 2022 (Tuesday)

Deads, Deficit/ 2.5";
6 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs**PR
1 set 1 rep 375lbs**PR
1 set 1 rep 400lbs**Straps, PR

RDL's, Green Bands;
4 sets 5 reps 135lbs, 155lbs, 175lbs, 195lbs

Biceps;
100 reps

Was spent after the 350lb set but figured was on a roll. Rotation for this next 6 weeks will be:
Deficit
RDL's
Sumo
Pause
Rack Pulls
Conv

Feel that should help with not getting to fatigued and by the time I hit conv should be better than last time.

 

[dapack]

July 20th, 2022 (Wednesday)

Squats;
Elite Light Wraps
2 sets 3 reps 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
3 sets 1 rep 315lbs, 330lbs, 345lbs

Bench;**30 sec rest
8 sets 3 reps 205lbs

Next week for bench will move to 210lbs for 2 reps. Have a feeling deads are taking from my squats but that is okay since deads in my focus right now of the two.

 

[dapack]

July 25th, 2022 (Monday)

Bench, Floor Press;
2 sets 4 reps 185lbs, 200lbs
2 sets 3 reps 215lbs, 230lbs
2 sets 2 reps 240lbs, 245lbs
3 sets 1 rep 250lbs, 255lbs, 265lbs
1 set 5 reps 225lbs,
2 sets 7 reps 205lbs, 185lbs

Flat Dbl Press;
5 sets 20 reps

Crunched on time so made sure to get the main part done with.

 

[dapack]

July 26th, 2022 (Tuesday)

RDL's;
2 sets 5 reps 185lbs, 205lbs
2 sets 4 reps 225lbs, 245lbs
4 sets 3 reps 260lbs, 275lbs, 290lbs, 305lbs
2 sets 3 reps 320lbs, 340lbs**PR, Straps

Biceps;
100 reps

Don't know how setting PR's with different types of deads will transfer to my regular but one reason I am trying this new method out.

 

[SkRaw85]

July 26th, 2022 (Tuesday)

RDL's;
2 sets 5 reps 185lbs, 205lbs
2 sets 4 reps 225lbs, 245lbs
4 sets 3 reps 260lbs, 275lbs, 290lbs, 305lbs
2 sets 3 reps 320lbs, 340lbs**PR, Straps

Biceps;
100 reps

Don't know how setting PR's with different types of deads will transfer to my regular but one reason I am trying this new method out.

It’s weird, but it works!

 

[dapack]

It’s weird, but it works!

That is what I am hoping. Been stuck at 450ish in deads for 8 years and would finally like to get over the hump.

 

[dapack]

July 27th, 2022 (Wednesday)

Bench;**30 sec rest
8 sets 3 reps 210lbs

Squats, Box; Below Parallel ( About 11")
7 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

Biceps;
50 reps

1st warm up set on squats almost fell backwards because thinking I was missing the box. A lot lower than I first realized.

 

[dapack]

July 31st, 2022 (Sunday)

Squats, High Bar;
5 sets 3 reps 185lbs, 225lbs, 250lbs, 275lbs, 285lbs**No wrap PR

GM's;
4 sets 5 reps 145lbs, 165lbs, 185lbs, 200lbs

Biceps;
100 reps

Average weight is 201lbs so definitely need to clean diet up and start slowly adding in cardio. Been fun eating whatever I want but time for it to end.

 

[dapack]

August 1st, 2022 (Monday)

Bench, Pin Press;
2 sets 4 reps 185lbs, 195lbs
2 sets 3 reps 205lbs, 215lbs
2 sets 2 reps 225lbs, 235lbs
2 sets 1 rep 245lbs, 257.5lbs
1 set 5 reps 225lbs
2 sets 7 reps 205lbs, 185lbs

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 167.5lbs

Dbl Floor Press;
5 sets 20 reps

Cardio; 20 mins

 

[dapack]

August 2nd, 2022 (Tuesday)

Deads, Sumo**Opposite stance
6 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 375lbs
1 set 2 reps 400lbs

RDL's;**Green bands
4 sets 5 reps 135lbs, 155lbs, 175lbs, 195lbs

Biceps;
100 reps

Cardio; 20 mins

Everything felt heavy today and even the light weights moved slow. Not the best day and the last 2 sets my grip was struggling and never have issues with my grip. 4 weeks ago did 425lbs x1 but switched over to singles at 325lbs so even as bad as today was pretty sure could have done a little better if I followed the same rep scheme.

 

[Dustin07]

July 26th, 2022 (Tuesday)

RDL's;
2 sets 5 reps 185lbs, 205lbs
2 sets 4 reps 225lbs, 245lbs
4 sets 3 reps 260lbs, 275lbs, 290lbs, 305lbs
2 sets 3 reps 320lbs, 340lbs**PR, Straps

Biceps;
100 reps

Don't know how setting PR's with different types of deads will transfer to my regular but one reason I am trying this new method out.

wow... I never even really thought to go that high with RDL's. I feel like RDL's are the miracle drug to a back injury/pain. I learned that from sets of 20 at a wee 95lbs.

But typically when healthy I work up to 3x8 at 225 or so as an accessory never even thought about going for big numbers lol.

 

[dapack]

wow... I never even really thought to go that high with RDL's. I feel like RDL's are the miracle drug to a back injury/pain. I learned that from sets of 20 at a wee 95lbs.

But typically when healthy I work up to 3x8 at 225 or so as an accessory never even thought about going for big numbers lol.

Trying to mix up my ME days for deads so that is why went heavy that day. Really loving them with bands though, always sore after wards.

 

[dapack]

August 3rd, 2022 (Wednesday)

Bench;**30 sec rest
8 sets 2 reps 215lbs

Bench;**Extra work
6 sets 1 rep 225lbs, 240lbs, 255lbs, 265lbs, 275lbs, 285lbs

Squats;
Elite Light Wraps
7 sets 3 reps 185lbs, 225lbs, 250lbs, 275lbs, 300lbs 320lbs 335lbs

Cardio; 25 mins

Really wasn't looking forward to squats today so lead off with bench and even adding in extra work. Did my main bench on Monday and to come back today after my 8x 3 sets to hit 285lbs made me pretty happy. This new bench program definitely seems to be working. Squats ended up not being to bad after all.

 

[dapack]

August 7th, 2022 (Sunday)

Squats, Box (High, Above Parallel, 16.5")
6 sets 3 reps 225lbs 250lbs 275lbs, 300lbs, 325lbs, 350lbs

Biceps;
100 reps

 

[dapack]

August 8th, 2022 (Monday)

Bench, Pause;
2 sets 4 reps 185lbs, 195lbs
2 sets 3 reps 205lbs, 215lbs
2 sets 2 reps 225lbs, 235lbs
1 sets 1 rep 250lbs, 265lbs
1 set 4 reps 225lbs
1 set 6 reps 205lbs
1 set 7 reps 185lbs

Flat Dbl Press;
5 sets 20 reps

Cardio; 25 mins

 

[dapack]

August 9th, 2022 (Tuesday)

Cardio; 45 mins

Deads, Pause;
2 sets 4 reps 225lbs, 250lbs
2 sets 3 reps 275lbs, 300lbs
2 sets 2 reps 325lbs, 350lbs
3 sets 1 rep 375lbs, 400lbs, 400lbs

OHP's;
1 set 4 reps 95lbs
1 set 3 reps 115lbs
1 set 2 reps 135lbs
2 sets 1 rep 155lbs, 170lbs

Biceps;
150 reps

 

[dapack]

August 10th, 2022 (Wednesday)

Cardio; 45 mins

Squats, High Bar;
Elite Light Wraps
5 sets 3 reps 185lbs, 200lbs, 225lbs, 250lbs, 275lbs

Metal Black Wraps
2 sets 3 reps 275lbs, 300lbs, 315lbs

Pioneer Chokers
2 sets 1 rep 330lbs, 350lbs
1 set 4 reps 370lbs

Bench;**30 sec rest
8 sets 2 reps 220lbs

Was happy at the gym because going in thought 365x3 was my lifetime PR with these wraps and there was a chance had 5 maybe in me. Got home and checked my log and was pissed off. 375x3 is my lifetime PR and I could have beaten it today Guess can take a way the fact could have beaten it and if I want 370x4 is my PR for 4 reps.

 

[RegisterJr]

It’s there for you when you want it. Nice job.

 

[dapack]

August 14th, 2022 (Sunday)

Squats;
2 sets 3 reps 185lbs, 225lbs
4 sets 3 reps 250lbs, 275lbs, 300lbs, 315lbs**Sleeves

GM's;
5 sets 5 reps 135lbs, 150lbs, 165lbs, 185lbs, 200lbs

Biceps;
100 reps

Bought a pair of SBD sleeves and 1st time using them. Learned you probably should have them on before you start sweating. Also when wearing sleeves need to slow my squats down, a lot. With wraps I dive bomb in the hole and today squatting the same my right knee buckled a tad and is a little sore. Nothing major but definitely something I have to keep in mind when wearing sleeves.

 

[dapack]

August 15th, 2022 (Monday)

Bench;
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
2 sets 1 rep 245lbs, 260lbs
1 set 3 reps 275lbs
1 set 8 reps 225lbs
1 set 9 reps 205lbs
1 set 6 reps 185lbs

OHP's;
4 sets 3 reps 95lbs, 115lbs, 135lbs, 150lbs

Flat Dbl Press;
5 sets 20 reps

Was hoping 275x4 to end this block but will try again on Wednesday.

 

[dapack]

August 16th, 2022 (Tuesday)

Cardio; 50 mins

Rack Pulls, Just below knee cap;
2 sets 5 reps 225lbs, 275lbs
1 set 4 reps 325lbs
1set 3 reps 375lbs**add belt
1 set 2 reps 405lbs
1 set 1 rep 430lbs
2 sets 1 rep 455lbs, 500lbs**add straps PR

Biceps;
150 reps

Cardio; 30 mins

Next week was suppose to do conv but will de-load instead and the following week do them. Hit some PRs in the ME days for deads and will be a little disappointed if I don't hit at least 435-450lbs. This is the 2nd full block for my new deads training and hoping the can finally get over the 450 to 470 range finally.

 

[Dustin07]

I'd have to go back to verify in my log but I think for me that me that I went from a 425 to a 450 conventional pull within weeks of hitting a 475 rack pull. I can't remember what my deficits were at the time but I would think that if you're at a 500lb rack pull that fully rested you should break that 450+ conv pull any time now.

 

[dapack]

I'd have to go back to verify in my log but I think for me that me that I went from a 425 to a 450 conventional pull within weeks of hitting a 475 rack pull. I can't remember what my deficits were at the time but I would think that if you're at a 500lb rack pull that fully rested you should break that 450+ conv pull any time now.

I am hoping. Deads are so weird so wouldn't be surprised to rest 2 weeks and not be able to pull 400lbs LOL

 

[dapack]

August 17th, 2022 (Wednesday)

Cardio; 30 mins

Squats;**Sleeves
4 sets 3 reps 185lbs, 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 330lbs
2 sets 1 rep 340lbs, 350lbs

Bench;
4 sets 1 rep 185lbs, 225lbs, 245lbs, 260lbs
1 set 3 reps 175lbs

Biceps;
100 reps

Cardio; 30 mins**205lbs the other day. Time to lose some weight

Always read that sleeves didn't really add any lbs to your squats and now using them for a few times definitely think that holds true. Last week when I hit high bar 370x4 the weight felt light on my back and today 275lbs felt heavier than that. Amazing how a week changes things so much. Disappointed only add +1 rep to 275lbs the last 5 weeks but a gain is a gain. Think next week should separate pin press and pause so they are not back to back weeks. Make no sense to me to have them next to each other. Think will run:
CGBP
Pause
Floor
Pin
Bench

 

[Hyde]

Man how am I not subbed to this log. Nice rack pull PR! Good luck smashing a deadlift PR after your deload

 

[dapack]

Man how am I not subbed to this log. Nice rack pull PR! Good luck smashing a deadlift PR after your deload

Really not hoping to break it but would like to hit 450. Meet in 14 weeks this Saturday, 12/3, and that is were I hope it happens.

 

[dapack]

August 22nd, 2022 (Monday)

CGBP;
2 sets 4 reps 185lbs, 195lbs
2 sets 3 reps 205lbs, 215lbs
2 sets 2 reps 225lbs, 235lbs
3 sets 1 rep 245lbs, 257.5lbs, 262.5lbs
1 set 4 reps 225lbs
1 set 7 reps 205lbs
1 set 9 reps 185lbs

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

Flat Dbl Press;
5 sets 20 reps

+12.5lbs this block over last for CGBP and dropped down sets were for more reps too.

 

[Hyde]

Really not hoping to break it but would like to hit 450. Meet in 14 weeks this Saturday, 12/3, and that is were I hope it happens.

You’ll know in the session. I shoot for the conservative goal, and if that moved really well AND I have another left in me I will go for the bonus bigger lift. But I only try to cook if the pan is HOT! You can’t force a square peg into a round hole.

 

[dapack]

You’ll know in the session. I shoot for the conservative goal, and if that moved really well AND I have another left in me I will go for the bonus bigger lift. But I only try to cook if the pan is HOT! You can’t force a square peg into a round hole.

Me and deads are always trying to put the square peg in the round hole lol

 

[dapack]

August 23rd, 2022 (Tuesday)

Cardio; 30 mins

Deads;
4 sets 3 reps 245lbs, 275lbs, 305lbs, 335lbs
1 set 1 rep 365lbs

RDL's;**Green bands
5 sets 5 reps 135lbs, 160lbs, 185lbs, 210lbs, 235lbs

Biceps;
150 reps

Cardio; 30 mins

Last week took way more out of me than I thought. Might have to de-load another week depending on how next week goes.

 

[dapack]

August 24th, 2022 (Wednesday)

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

Elite Light Wraps
3 sets 2 reps 275lbs, 295lbs, 315lbs
2 sets 1 rep 330lbs, 345lbs

Bench;**30 sec rest
8 sets 2 reps 222.5lbs

Triceps;
100 reps

Messed up my right hamstring and hoping nothing big. Figured if it was should have more pain than what it is. Was planning on de-loading squats next week anyways.

 

[Hyde]

Last set of squats get you, or when did you notice it?

 

[dapack]

Last set of squats get you, or when did you notice it?

Right around 315lbs. Feels a lot better though. Think just strained it a tad doing banded RDL's the other day.

 

[dapack]

August 29th, 2022 (Monday)

Cardio; 20 mins

Bench;**Pause
2 sets 4 reps 185lbs, 195lbs
2 sets 3 reps 205lbs, 215lbs
2 sets 2 reps 225lbs, 235lbs
5 sets 1 rep 245lbs, 255lbs, 262.5lbs, 267.5lbs, 270lbs
2 sets 4 reps 225lbs, 205lbs
1 set 6 reps 185lbs

Flat Dbl Press;
5 sets 20 reps

+5lbs over last block so happy with that. Last meet about 8 weeks out was at 250lbs for comp and with me not much different between comp and pause. Ended up at 286lbs for the meet so in the back of my mind hoping for 300lbs this meet.

 

[dapack]

August 30th, 2022 (Tuesday)

Cardio; 45 mins

Deads;
2 sets 3 reps 245lbs, 275lbs
4 sets 1 rep 315lbs, 365lbs, 400lbs, 435lbs

Biceps;
150 reps

Cardio; 30 mins

Almost closed shop at 365lbs since everything was moving slow and felt heavy. 450lbs was my goal heading in but consider was not a great day will take it. Seems what I am doing is working but going to make a few changes moving forward. See no sense in doing sumos, opposite stance, every 6 weeks so will drop that. Thinking on Sunday's will rotate deficit and rdl's but for 3 to 5 good sets at 7 to 9 reps. Tuesday remain ME days but will make it 2 to 3 reps instead of a single to finish it off. Will do banded rdl's on Wednesday since I don't want my squat to suffer doing them on ME days.

 

[dapack]

August 31st, 2022 (Wednesday)

Squat, High Bar;**Sleeves
5 sets 3 reps 185lbs, 225lbs, 250lbs, 275lbs, 300lbs

Bench;**30 sec rest
8 sets 2 reps 225lbs

Cardio; 30 mins

Need to reset my bench back down to 3 reps next week since probably wont be able to complete at 227.5lbs. 210lbs is were I switched over last time so will start at 200lbs.

 

[Hyde]

Where do you get your programming from?

 

[dapack]

Where do you get your programming from?

Just trail an error through the years nothing special. Took bits and pieces of other workouts read and try to find what works for me. Bench I took from a meet prep I read on elite fts and modified it a little. Here is a link if you want to read it. After my last meet decide to add in the day 2 to my normal bench block, plus added in a little westside by rotating my ME days.

Invalid Link Removed

With in the last year or so realized for squats focusing on high bar/ narrow squats really helps my comp and adding in frequency. Deads are deads and still haven't figure out yet but feel finally maybe moving in the right direction.

 

[dapack]

September 5th, 2022 (Monday)

Bench, Floor Press;
2 sets 4 reps 185lbs, 205lbs
2 sets 3 reps 220lbs, 230lbs
1 set 2 reps 245lbs
3 sets 1 rep 255lbs, 265lbs, 270lbs
1 set 6 reps 225lbs
1 set 8 reps 205lbs
1 set 6 reps 185lbs

Flat Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Cardio; 30 mins

 

[dapack]

September 6th, 2022 (Tuesday)

Cardio; 30 mins

Deads;
3 sets 7 reps 225lbs, 250lbs, 275lbs
1 set 7 reps 300lbs**Belt, Touch and Go

Rack Pulls;**Mid Knee
5 sets 3 reps 315lbs, 340lbs 365lbs, 390lbs, 415lbs

Biceps;
150 reps

Cardio; 30 mins
ish will look like this.

First 4 weeks or so will look like this on Tuesdays. Throwing everything out that I have done in the past for a prep since I am always pulling 450ish at every meet and if I do the same thing will probably again pull 450ish. Have nothing to lose to go way outside what I normally do.