DaPack..Fighting Age One Day at a Time

[Hyde]

I always get a huge boost switching to my comp squat from higher position work. Being able to lower the center of gravity, improve leverage with my back and load the hips harder really makes a profound difference.

This is also when drugs would be peaking for me though, so there’s a bit of a grain of salt there, but I’m talking shifting from the low 400s in my work up to 600ish at the meet. There can be a big difference when you put it all together: the optimal technique, the training peaking out, like I said drugs in my case, and of course just pushing mentally 10/10.

 

[dapack]

I always get a huge boost switching to my comp squat from higher position work. Being able to lower the center of gravity, improve leverage with my back and load the hips harder really makes a profound difference.

This is also when drugs would be peaking for me though, so there’s a bit of a grain of salt there, but I’m talking shifting from the low 400s in my work up to 600ish at the meet. There can be a big difference when you put it all together: the optimal technique, the training peaking out, like I said drugs in my case, and of course just pushing mentally 10/10.

I notice a difference too when work hard on high bar/ narrow and switch to comp. Discovered a little over a year ago if I work on high bar and high box when I switch there is a nice jump/ carryover to comp squats. Tried fronts but my wrist cannot handle it so figured high/ narrow would be a good sub for it.

 

[dapack]

October 23rd, 2022 (Sunday)

Deads;**No Belt
4 sets 4 reps 225lbs, 275lbs, 325lbs, 365lbs

Squats;
1 set 4 reps 205lbs
1 set 4 reps 245lbs+ Belt
3 sets 4 reps 275lbs, 300lbs, 335lbs +Metal Orange Wraps

Cardio; 30 mins

Loaded the last set wrong, only wanted 325lbs but the plus is think I had 2 more in me. Last prep at this week did 315x4 with the same wraps. Was better workout than I though since did my double on Friday this week and only had yesterday for about 8 hours of sleep.

 

[dapack]

October 24th, 2022 (Monday)

Bench;**Comp
4 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs
3 sets 3 reps 250lbs**Opener
4 sets 2 reps 275lbs**2nd Attempt

Bench;
1 set 4 reps 225lbs
1 set 6 reps 205lbs
1 set 8 reps 185lbs

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

 

[dapack]

October 25th, 2022 (Tuesday)

Cardio; 30 mins

Rack Pulls, Low;
2 sets 5 reps 225lbs, 275lbs
2 sets 4 reps 315lbs, 345lbs
1 set 3 reps 365lbs
1 set 1 rep 395lbs
1 set 3 reps 410lbs** Opener
1 set 2 reps 450lbs** +Belt/ Straps, 2nd Attempt

Deads, Defictit/ Medium;
3 sets 5 reps 225lbs, 275lbs, 305lbs

Cardio; 30 mins

Next week will just do singles from 365lbs up. Time I get to the top set grip is gone and pretty tired.

 

[Hyde]

Try a couple double overhand static holds at the end of a session once a week. Like from a very high pin so it’s just grip work, not a pull.

 

[dapack]

Try a couple double overhand static holds at the end of a session once a week. Like from a very high pin so it’s just grip work, not a pull.

Will give it a shot. Never had issue before with my grip only recently. Then again pulling doing singles and for multiple reps are a little different. Pull hook but switched over at 395 to over/ under.

 

[dapack]

October 26th, 2022 (Wednesday)

Squat, High Bar;
2 sets 3 reps 185lbs, 225lbs
2 sets 3 reps 250lbs, 275lbs** +Belt
2 sets 3 reps 300bls, 340lbs** +Pioneer Choker Wraps

Bench;
10 sets 2 reps 235lbs

Last meet at this time top set for today was 315x2 so squats are still looking good.

 

[dapack]

October 30th, 2022 (Sunday)

Squats, High Bar;**Sleeves/ No Belt
4 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs

Squats, Box/ High;**No Belt
5 sets 3 reps 275lbs, 315lbs, 365lbs, 385lbs, 405lbs

Deads;
4 sets 3 reps 225lbs, 275lbs, 325lbs, 350lbs
1 set 3 reps 395lbs** +Belt

Cardio; 30 mins

Solid workout and things are slowly coming together. Sunday's will be high box squats and need to work up to around 450lbs to get my body use to the weight on my back. Last meet worked up to 405x3 with my Pioneer Chokers on so right now ahead of that. Deads are running better than last meet too. Heaviest rep set was 385x2 at around 6 weeks out and heaviest single was 425 at 18 days out, usually around 17 days is my last heavy pull.

 

[dapack]

October 31st, 2022 (Monday)

Bench;**Comp
3 sets 1 rep 185lbs, 205lbs, 225lbs
3 sets 1 rep 250lbs**1 Board
3 sets 1 rep 265lbs**2 Board
3 sets 1 rep 280lbs**3 Board

Bench;
1 set 3 reps 225lbs

Today was horrible but glad to hopefully get the bad day/ week done with. Was thinking of adjusting my bench anyways. Last meet trained for 270lbs but ended up at 286lbs. Goal is 300lbs so thinking will train for 290lbs and go from there.

 

[Dustin07]

October 31st, 2022 (Monday)

Bench;**Comp
3 sets 1 rep 185lbs, 205lbs, 225lbs
3 sets 1 rep 250lbs**1 Board
3 sets 1 rep 265lbs**2 Board
3 sets 1 rep 280lbs**3 Board

Bench;
1 set 3 reps 225lbs

Today was horrible but glad to hopefully get the bad day/ week done with. Was thinking of adjusting my bench anyways. Last meet trained for 270lbs but ended up at 286lbs. Goal is 300lbs so thinking will train for 290lbs and go from there.

Sorta funny how we aim for similar benches but your squat is always 100+lbs higher than mine lol
Did you decide what weight class you'll be targeting?

 

[dapack]

Sorta funny how we aim for similar benches but your squat is always 100+lbs higher than mine lol
Did you decide what weight class you'll be targeting?

Decided after last meet would do 198lbs. One of the reason I got so fat, kind of like "screw it I can gain some weight". After the meet will get everything dialed in an start losing. Right now 203lbs average

 

[dapack]

November 1st, 2022 (Tuesday)

Cardio; 30 mins

Rack Pulls, Super High (At knee cap)
2 sets 4 reps 225lbs, 275lbs
2 sets 3 reps 315lbs, 340lbs
2 sets 2 reps 365lbs, 390lbs
2 sets 1 rep 405lbs, 435lbs
3 sets 1 rep 470lbs, 505lbs, 530lbs**+Belt/ Straps

Deads, Deficit (Medium);**Belt
4 sets 4 reps 225lbs, 275lbs, 315lbs, 340lbs

Grip Work

Cardio; 30 mins

Did some grip work, static holds, at the end. Might sound weird but I think with rack pulls I cannot get my grip set like I can off the floor. Sunday no issues and not once was my grip close to failing and today rack pulls at 390lbs no way I could have gotten 3 before it started slipping.

 

[Dustin07]

are you using chalk? years ago when I was at 24hr fitness I found all deads over 405 to be really hard on the grip cause the cheapo bars just had zero knurling. xfit always had better bars and I seemed to have access to eleikos a lot. now that most of those options have gone away I'm using an LA Fitness which does have three great oly lifting platforms and squat racks but the bars are not very good and the grip is pretty challenging. I might go back to keeping liquid chalk in my gym bag for that.

 

[dapack]

are you using chalk? years ago when I was at 24hr fitness I found all deads over 405 to be really hard on the grip cause the cheapo bars just had zero knurling. xfit always had better bars and I seemed to have access to eleikos a lot. now that most of those options have gone away I'm using an LA Fitness which does have three great oly lifting platforms and squat racks but the bars are not very good and the grip is pretty challenging. I might go back to keeping liquid chalk in my gym bag for that.

Cannot use chalk but that is a good point on the bars. The one I do rack pulls with is old and hardly and knurling and the one I pull from the ground is new. If I can maybe next week switch bars up and see what happens.

 

[dapack]

November 2nd, 2022 (Wednesday)

Cardio; 30 mins

Squats;
4 sets 3 reps 185lbs, 225lbs, 250lbs, 275lbs
1 set 2 reps 300lbs**+Belt
2 sets 2 reps 325lbs, 350lbs**+Pioneer Choker Wraps

Bench;
10 sets 2 reps 242.5lbs

Cardio; 30 mins

Really don't know how I want to attack squats at the meet right now but thinking 340/ 380 to start and depending on how 2nd attempt feels will go from there.

 

[Hyde]

Cannot use chalk but that is a good point on the bars. The one I do rack pulls with is old and hardly and knurling and the one I pull from the ground is new. If I can maybe next week switch bars up and see what happens.

Liquid chalk man. Keeps the equipment clean and lasts a long time on your hands. Just rub it on/in, shake your hands to dry, and it stays on well until you go to the bathroom to wash it off.

 

[Dustin07]

I used something like this that clipped on to the gym bag, although my hands never looked this chalky from it
Invalid Link Removed

 

[dapack]

Will have to take a look into the liquid stuff. Been sick all week, head cold and cough, so a wasted week. Don't know what now to expect moving forward but will see next week when I get into the gym. Last heavy pull is next week for around 430sih

 

[Dustin07]

forced rest might do ya good. I wouldn't be too worried yet

 

[dapack]

November 14th, 2022 (Monday)

Bench;**Comp
3 sets 1 rep 185lbs, 205lbs, 225lbs
2 sets 1 rep 240lbs**Opener
2 sets 1 rep 265lbs**1 Board, 2nd Attempt
2 sets 1 rep 285lbs**2 Board
1 set 1 rep 295lbs**3 Board

Bench;
1 set 9 reps 225lbs

Pretty disappointing so will attempt again on Wednesday. Still getting over being sick all the way so hoping that is the reason.

 

[Hyde]

November 14th, 2022 (Monday)

Bench;**Comp
3 sets 1 rep 185lbs, 205lbs, 225lbs
2 sets 1 rep 240lbs**Opener
2 sets 1 rep 265lbs**1 Board, 2nd Attempt
2 sets 1 rep 285lbs**2 Board
1 set 1 rep 295lbs**3 Board

Bench;
1 set 9 reps 225lbs

Pretty disappointing so will attempt again on Wednesday. Still getting over being sick all the way so hoping that is the reason.

Man I’ve had some cold where I hack up yellow every morning then cough so much each night for the last 2 weeks my toddler brought home; I’m sick of having a kid in daycare! I have something every month I swear; it definitely wears you out.

 

[Dustin07]

November 14th, 2022 (Monday)

Bench;**Comp
3 sets 1 rep 185lbs, 205lbs, 225lbs
2 sets 1 rep 240lbs**Opener
2 sets 1 rep 265lbs**1 Board, 2nd Attempt
2 sets 1 rep 285lbs**2 Board
1 set 1 rep 295lbs**3 Board

Bench;
1 set 9 reps 225lbs

Pretty disappointing so will attempt again on Wednesday. Still getting over being sick all the way so hoping that is the reason.

how far off do you reckon that 3 board is from a comp bench? moving 295 is super close to the 300lb target right?

 

[dapack]

how far off do you reckon that 3 board is from a comp bench? moving 295 is super close to the 300lb target right?

18 days out. Think 4 weeks ago did 275x1 pause so that is the reason thought 300 at the meet is possible. Next week will be the will be able to tell more. Still think an outside shot at it. Meet always seems good for +10lbs.

 

[dapack]

November 15th, 2022 (Tuesday)

Squats;
3 sets 3 reps 185lbs, 225lbs, 250lbs
2 sets 3 reps 275lbs, 300lbs**+ Elite Light Wraps/ Belt
1 set 1 rep 325lbs
1 set 1 rep 350lbs**+ Pioneer Choker Wraps
1 set 3 reps 375lbs

Still felling a little sick/ off but pleased with today. Last meet 365x2 was highest training weight and ended at 402lbs for the meet. Really don't know how I want to attack squats at the meet right now. Thinking 335lbs open and 375lbs for 2nd attempt. Depending on how that move might just through caution to the wind and go for a PR 424lbs. Hate a big jump like that but don't want to waste any energy going much higher on my 2nd attempt and not having enough left in the tank for a PR attempt. Always played it safe on squats, never a miss and never a red, and thinking this might be the meet to go all out. Still will have to see the day of and how I am feeling but think I have a chance at a PR.

 

[dapack]

Man I’ve had some cold where I hack up yellow every morning then cough so much each night for the last 2 weeks my toddler brought home; I’m sick of having a kid in daycare! I have something every month I swear; it definitely wears you out.

Yeah, this bug seem to be going around. Wife has it now.

 

[Dustin07]

November 15th, 2022 (Tuesday)

Squats;
3 sets 3 reps 185lbs, 225lbs, 250lbs
2 sets 3 reps 275lbs, 300lbs**+ Elite Light Wraps/ Belt
1 set 1 rep 325lbs
1 set 1 rep 350lbs**+ Pioneer Choker Wraps
1 set 3 reps 375lbs

Still felling a little sick/ off but pleased with today. Last meet 365x2 was highest training weight and ended at 402lbs for the meet. Really don't know how I want to attack squats at the meet right now. Thinking 335lbs open and 375lbs for 2nd attempt. Depending on how that move might just through caution to the wind and go for a PR 424lbs. Hate a big jump like that but don't want to waste any energy going much higher on my 2nd attempt and not having enough left in the tank for a PR attempt. Always played it safe on squats, never a miss and never a red, and thinking this might be the meet to go all out. Still will have to see the day of and how I am feeling but think I have a chance at a PR.

right on!! you're building good momentum going into this meet

 

[dapack]

November 16th, 2022 (Wednesday)

Deads;
1 set 3 reps 225lbs
1 set 2 reps 275lbs
4 sets 1 rep 315lbs, 365lbs, 400lbs, 440lbs

Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs, 275lbs
1 set 1 rep 285lbs**1 Board
1 set 1 rep 295lbs**2 Board
2 sets 1 rep 305lbs, 315lbs**3 Board

Last heavy deads until the meet, next week will work up to around 400ish. Like squats, PRing my deads is going to come down to what kind of day it is at the meet. If I do PR squats or deads will only be a few pounds but will take it. Bench was a nice rebound from Monday and still think 300lbs is a chance.

 

[dapack]

November 21st, 2022 (Monday)

Bench;**Comp
4 sets 1 rep 185lbs, 225lbs, 240lbs, 250lbs

Bench;
1 set 4 reps 225lbs

Days like this I really am confused and really don't understand. In 5 days bench dropped 25 to 30lbs and one thing I have learned is when to wave the white flag. Looking back 10/31 is when things start falling and just been getting worst. Will try and rebound like last week on Wednesday.

 

[Dustin07]

My bench has been like that lately. I have added a second "bonus" day to my week for bench, I'm not sure if it's helping or just helping maintain, but today I'm thinking very very seriously about not using a barbell at all and going straight heavy DB for bench work, then doing bb bench on Friday for heavy singles and doubles on my 'bonus day'.

 

[Dustin07]

but we never wave the white flag.

 

[dapack]

November 22nd, 2022 (Tuesday)

Deads;
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 345lbs
2 sets 1 rep 375lbs, 400lbs
1 set 1 rep 400lbs**Sumo

Rack Pulls, High**Mid Knee Cap
3 sets 1 rep 315lbs, 365lbs, 405lbs
1 set 1 rep 440lbs**+Belt
1 set 1 rep 475lbs**+Straps

Usually don't pull this heavy at 11 days out but trying something new. Also wanted to see where my sumo is compared to conv and it is a little weaker. Discussed with my wife and came to a decision that might need a coach at this point to move forward. Making an appointment to meet with a coach for 2 hours and going over my lifts and and discuss about hiring them as a coach, $200 price tag. The gym is Kabuki Strength, Chirs Duffin's gym. Talked to the lead trainer and guess they have some athletes competing at this meet and he will be a judge so will meet him there before I do the 1 on 1. Trying for 12/7 or 12/8. Price for the coaching is $250 a month with gym access and ability to take part in team training. It is about 1 1/4 hour a way if traffic is good, which never is. So maybe go once a week there. Gym I train at is Anytime Fitness which is weak; no bench, no power rack and no specialty bars. Going to switch gym too, back to a more powerlifting gym and most everyone there is a serious lifter. It is about 30 mins compared to 5 mins away but not a big deal. Plus about 30 a month cheaper. Some big changes coming but need them to move forward.

 

[SkRaw85]

November 22nd, 2022 (Tuesday)

Deads;
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 345lbs
2 sets 1 rep 375lbs, 400lbs
1 set 1 rep 400lbs**Sumo

Rack Pulls, High**Mid Knee Cap
3 sets 1 rep 315lbs, 365lbs, 405lbs
1 set 1 rep 440lbs**+Belt
1 set 1 rep 475lbs**+Straps

Usually don't pull this heavy at 11 days out but trying something new. Also wanted to see where my sumo is compared to conv and it is a little weaker. Discussed with my wife and came to a decision that might need a coach at this point to move forward. Making an appointment to meet with a coach for 2 hours and going over my lifts and and discuss about hiring them as a coach, $200 price tag. The gym is Kabuki Strength, Chirs Duffin's gym. Talked to the lead trainer and guess they have some athletes competing at this meet and he will be a judge so will meet him there before I do the 1 on 1. Trying for 12/7 or 12/8. Price for the coaching is $250 a month with gym access and ability to take part in team training. It is about 1 1/4 hour a way if traffic is good, which never is. So maybe go once a week there. Gym I train at is Anytime Fitness which is weak; no bench, no power rack and no specialty bars. Going to switch gym too, back to a more powerlifting gym and most everyone there is a serious lifter. It is about 30 mins compared to 5 mins away but not a big deal. Plus about 30 a month cheaper. Some big changes coming but need them to move forward.

Do that coaching! Is Kyle your possible coach? If I lived in Oregon would live at that gym lol.

 

[Dustin07]

I knew you were in OR but I didn't realize you were so close to Kabuki! Dude what an opportunity, that's awesome!!

 

[dapack]

Do that coaching! Is Kyle your possible coach? If I lived in Oregon would live at that gym lol.

Kyle is who I spoke to and will be at the meet judging. He is the lead trainer so probably wont get him but either way think this will be a good thing. Just feel I went as far as I can by myself and time to go all in.

 

[dapack]

I knew you were in OR but I didn't realize you were so close to Kabuki! Dude what an opportunity, that's awesome!!

I am hoping. Been floating the idea for a couple years but now we are a little better financially so can give it a try.

 

[dapack]

November 23rd, 2022 (Wednesday)

Squats;**Walk through
1 set 10 reps bar
1 set 7 reps 135lbs
1 set 3 reps 185lbs
1 set 3 reps 225lba**+Elite Light Wraps
1 set 2 reps 275lbs
4 sets 1 rep 300lbs, 340lbs, 375lbs, 400lbs**+Pioneer Choker Wraps

Bench;**Comp
4 sets 1 rep 185lbs, 225lbs, 240lbs, 260lbs, 275lbs
1 set 1 rep 285lbs**1 Board

Got about 5 hours of sleep and even then was up and down and really didn't want to go in today. Squats were perfect and on point considering my mood and tiredness. 400lbs went up nice but need to adjust my attempt. The jump for 340 to 375 was a lot and really hit me hard. Would have probably got called for depth on 340 just because it was so quick but when I went up to 375 things slowed way down. Hard call since on what to do but will probably open now at 350 and if warm ups go south you have 5 mins until your flight to adjust your opener. Bench was horrible again which has me stumped. Using the same prep I did for the last 4 meets and always turned out great. Will do bench walk through on Tuesday just to give me another days rest and hopefully things will be better.

 

[Hyde]

Probably worth your time/money.

Even if it’s not something you stay with for a long time, just getting to train around some different more serious lifters occasionally at Kabuki you might pick up some useful tips, and even doing just one prep under a coach you’re likely to form some opinions on what did & didn’t seem to be helpful for you.

You don’t know what you don’t know, which is why rubbing elbows with other better lifters/coaches can be so potentially helpful. Always trying to improve your process.

 

[dapack]

Probably worth your time/money.

Even if it’s not something you stay with for a long time, just getting to train around some different more serious lifters occasionally at Kabuki you might pick up some useful tips, and even doing just one prep under a coach you’re likely to form some opinions on what did & didn’t seem to be helpful for you.

You don’t know what you don’t know, which is why rubbing elbows with other better lifters/coaches can be so potentially helpful. Always trying to improve your process.

Totally agree. Going to do at least a 6 months and go from there since really don't think it is possible to make up a decision any sooner. A little nervous for the first time doing a meet since I know some of the trainers and their athletes will be at this meet. Don't know why but I am. Normally going into a meet just look at it as a maxing out workout.

 

[Hyde]

Totally agree. Going to do at least a 6 months and go from there since really don't think it is possible to make up a decision any sooner. A little nervous for the first time doing a meet since I know some of the trainers and their athletes will be at this meet. Don't know why but I am. Normally going into a meet just look at it as a maxing out workout.

Don’t stress - it will be a great opportunity to have some fun & see what you can do! They have to pull their pants on one leg at a time every morning same as you do. They’re just people with a similar hobby!

 

[Dustin07]

Totally agree. Going to do at least a 6 months and go from there since really don't think it is possible to make up a decision any sooner. A little nervous for the first time doing a meet since I know some of the trainers and their athletes will be at this meet. Don't know why but I am. Normally going into a meet just look at it as a maxing out workout.

After I tore a ligament in my back I moved gyms (like an hour distance apart) and a lot of it was to join a group who were constantly forming a successful regionals team. I didn't rehab soon enough to compete with them before they eventually broke up and moved to the 4 corners of the earth but via osmosis I definitely got pushed harder and saw huge improvements. This one kid always blew my mind. He'd squat mid 300's for what seemed like infinity reps with a knee swollen to twice it's normal size from a high school football injury. Just pure beast mode. It was great to be surrounded by those types of competitors.

I think the way I dodged nerves when competing was I always figured when I walked into a meet/event the winner had already been decided by our years of hard work and we were there to enjoy the process of finding out who that was. I'd get crazy runners highs and just enjoyed knowing that by being there we were already some of the top competitors in the region.

 

[dapack]

Don’t stress - it will be a great opportunity to have some fun & see what you can do! They have to pull their pants on one leg at a time every morning same as you do. They’re just people with a similar hobby!

Very true. Just don't know why it got in my head, never happens. Think my bench going sideways at the last minute didn't help with everything.

 

[dapack]

After I tore a ligament in my back I moved gyms (like an hour distance apart) and a lot of it was to join a group who were constantly forming a successful regionals team. I didn't rehab soon enough to compete with them before they eventually broke up and moved to the 4 corners of the earth but via osmosis I definitely got pushed harder and saw huge improvements. This one kid always blew my mind. He'd squat mid 300's for what seemed like infinity reps with a knee swollen to twice it's normal size from a high school football injury. Just pure beast mode. It was great to be surrounded by those types of competitors.

I think the way I dodged nerves when competing was I always figured when I walked into a meet/event the winner had already been decided by our years of hard work and we were there to enjoy the process of finding out who that was. I'd get crazy runners highs and just enjoyed knowing that by being there we were already some of the top competitors in the region.

Been working out by myself for years and just not used to others being around. Kind of an introvert so that doesn't help.

 

[dapack]

November 28th, 2022 (Monday)

Bench;**Comp
5 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs

Squats, Box/ High;
4 sets 3 reps 225lbs, 275lbs, 315lbs, 350lbs

Deads;
4 sets 3 reps 225lbs

Bench still going down which still has my stumped. Last meet 5/28 this year hit 286.6 and feel like I wasted time since. Really pushed deads/ squats and don't know if that could have played a role. Hopefully can PR on of those or both. Only thing left is to rest and recover until Saturday.

 

[Hyde]

Your bench should go down once you maxed it out - that’s the law of accommodation, why it’s so dumb that all these newbies come in and max all the time.

You max out/test, then hit a percentage of that a couple times over coming weeks to keep training heavy enough to practice but light enough you start underworking to recover. That’s the fundamental process of a peak. You are right on track - all that matters is what you are capable of on the day of the meet, when it counts.

Rest!

 

[Dustin07]

Only thing left is to rest and recover until Saturday.

and also eat and rock!

I get your other comment on being an introvert etc. first thing I do at the gym is pop my head phones in and focus but I do still get some extra energy I think being around others vs lifting alone at home. can be a challenge to throw yourself into a group of lifters when you're used to lifting alone but given time you find that you all bring each other to a new level.

at one gym, they focused on donuts, beer, and bellies. so they all took each other to a level of fatness and spent 30 of their 90 minutes actually training.

at another gym, everyone was incredibly vain (but supportive) and was focused on their next competition. So EVERYONE by osmosis was constantly raising each other to a new level. When I was competing I felt like the big fish in my gym. when the gym got bought out by my buddy all the sudden I was getting my ass beat, I was struggling to stay caught up with everyone. I felt like my performance was dropping drastically. I looked over my logs and realized, no! I was improving like CRAZY! It just felt like I was doing worse compared to these guys who were ten years younger than me but in actuality they raised the bar and i was doing way better. I needed that challenge.

 

[dapack]

Your bench should go down once you maxed it out - that’s the law of accommodation, why it’s so dumb that all these newbies come in and max all the time.

You max out/test, then hit a percentage of that a couple times over coming weeks to keep training heavy enough to practice but light enough you start underworking to recover. That’s the fundamental process of a peak. You are right on track - all that matters is what you are capable of on the day of the meet, when it counts.

Rest!

Makes sense. Just weird how it dipped so much.

 

[dapack]

and also eat and rock!

I get your other comment on being an introvert etc. first thing I do at the gym is pop my head phones in and focus but I do still get some extra energy I think being around others vs lifting alone at home. can be a challenge to throw yourself into a group of lifters when you're used to lifting alone but given time you find that you all bring each other to a new level.

at one gym, they focused on donuts, beer, and bellies. so they all took each other to a level of fatness and spent 30 of their 90 minutes actually training.

at another gym, everyone was incredibly vain (but supportive) and was focused on their next competition. So EVERYONE by osmosis was constantly raising each other to a new level. When I was competing I felt like the big fish in my gym. when the gym got bought out by my buddy all the sudden I was getting my ass beat, I was struggling to stay caught up with everyone. I felt like my performance was dropping drastically. I looked over my logs and realized, no! I was improving like CRAZY! It just felt like I was doing worse compared to these guys who were ten years younger than me but in actuality they raised the bar and i was doing way better. I needed that challenge.

Starting to get excited about the change. Specially going back to the other gym I used to be long too. A lot of serious lifters there plus the have 5 power racks, 2 dead platform and 3 benches. Don't remember what type of specialty bars they had but they did have a few. Hard getting pumped up at the gym were you are the youngest and everyone is pushing 70ish when I go.

 

[dapack]

Trying something new and will see how I feel on Saturday. Read a few things about Alpha Lipoic Acid and L-Carnitine for recovery and fatigue so introduced both on Sunday x2 a day a long with Ashwagandha. Bad about creatine so loading up on that too. Depending on warm ups this will be my plan.
Squats: 355/ 390/ 425
Bench: 240/ 260/***Really don't know how Saturday this will be
Deads: 400 435/ 470
Will be stretching, foam rolling and take some nice hot salt bath. I know salt baths go either way for recovery but I thinks it helps.

 

[Dustin07]

feels weird buying this stuff at the store but I grabbed this one a while back because of the ashgwawanda and it had some good effects on aggressiveness at the gym

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more recently I tried this one from rite aid and my mind was blown by the sessions I was having at the gym popping 4 of these about a half hour before going to the gym.

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second one has tongkat which I've never taken before so maybe that's the difference...


Dude if you're just now loading up on creatine you might be pleasantly surprised if it hits your system in time. I started taking 10g / day again a couple weeks ago and it blew my mind after being off it for like a year.