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DaPack..Fighting Age One Day at a Time

June 13th, 2023 (Tuesday)

Cardio; 45 mins

Deads;
5 sets 2 reps 225lbs (DE)
4 sets 1 rep 275lbs, 300lbs, 325lbs, 350lbs**Extremely hard
1 set 5 reps 325lbs

RDL's;**Green Bands
2 sets 7 reps

Biceps;
150 reps

Cardio; 30 mins

Cannot remember the last time 350lbs was extremely hard to get. Total lost for word on how in 2 months can go from 480lbs down to struggling at 350lbs. It is not like I have been pushing hard on them since the meet so really don't understand what is going on. Next week is 3+ reps and based off today will do it at 340lbs. Had goal of were I wanted my lifts to be at 16 weeks out, begin of August, before I hired a coach again and deads was at 450lbs. Only way I get an elite total at 181lbs is deads to be around 525lbs so have about 24 weeks to turn things around.
 
I'm sure you will. I will admit I haven't wrapped my head around how specificity can improve deads or squats but not both without destroying the cns but when I was really targeting my added squat volume I finally had that squat PR in May but all the sudden I was only pushing deads to 315, 365 at BEST and calling it there because I could tell form was crap. then in June I shifted away from squats and have been pulling twice a week and deads are coming back to life FAST.

it's so incredibly difficult to grow both at the same time.
 
Dustin07 said:
I'm sure you will. I will admit I haven't wrapped my head around how specificity can improve deads or squats but not both without destroying the cns but when I was really targeting my added squat volume I finally had that squat PR in May but all the sudden I was only pushing deads to 315, 365 at BEST and calling it there because I could tell form was crap. then in June I shifted away from squats and have been pulling twice a week and deads are coming back to life FAST.

it's so incredibly difficult to grow both at the same time.
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Really been hammering my squats lately and knew there would be a drop off but nothing like this. Going to keep riding the squat train since things have been really good. Maybe once squats stall a little and back off then deads will start to go up again.
 
June 14th, 2023 (Wednesday)

Cardio; 30 mins

SSB Squats;
6 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 265lbs, 285lbs**3 rep PR
4 sets 1 rep 300lbs, 315lbs, 330lbs, 345lbs**PR

Front Squats;
4 sets 7 reps 135lbs

Incline Press;
5 sets 3 reps 135lbs, 155lbs, 185lbs, 200lbs, 215lbs
3 sets 1 rep 230lbs, 245lbs, 255lbs

Hack Squats;
4 sets 11 reps

OHP's;
4 sets 7 reps 95lbs, 105lbs, 120lbs, 135lbs

Best week of training I have had in what seems forever, not counting deads. Extremely happy with this weeks training and just need to get in a couple more quick cardio sessions, about 30 mins each, to finish off the week.
 
June 19th, 2023 (Monday)

Average Weekly Weight: 207lbs (- 1lb)

Cardio: 60 mins

A little disappointed in the weight loss, really was expecting -2lbs for the week. Diet was good and did 6, 30 mins, session of cardio. So the December meet became a no go and found something but a little stressed about doing, just not ready. Figured had it on my long term goal/ bucket list and since it is about 2 hours drive said screw it and pulled the triggered and signed up. November 17th, is the day my weight class lifts for the IPL World Championships. Past 2 meets have been great but if this one is a bust still going to try and enjoy the movement. Usually at my age and weight class only twice had competition but figured that should not be the case and should be others in my class. A little de-load week this week, picked up 2 shifts, and don't want to fatigue myself to much.
 
dapack said:
June 19th, 2023 (Monday)

Average Weekly Weight: 207lbs (- 1lb)

Cardio: 60 mins

A little disappointed in the weight loss, really was expecting -2lbs for the week. Diet was good and did 6, 30 mins, session of cardio. So the December meet became a no go and found something but a little stressed about doing, just not ready. Figured had it on my long term goal/ bucket list and since it is about 2 hours drive said screw it and pulled the triggered and signed up. November 17th, is the day my weight class lifts for the IPL World Championships. Past 2 meets have been great but if this one is a bust still going to try and enjoy the movement. Usually at my age and weight class only twice had competition but figured that should not be the case and should be others in my class. A little de-load week this week, picked up 2 shifts, and don't want to fatigue myself to much.
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Wait where is 2023 IPL Worlds being held? I see it being held in Orange Beach again this year in October.
 
dapack said:
Eugene oregon. The tested is there this Orange beach
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Cool thanks; looks like my performance last September still qualifies me for this Worlds. I didn’t go last year because it was only 5-6 weeks after I qualified, but I wanted to say I did it.

With the major exodus from the USPA this spring to the WRPF over the Chico Cloyne scandal, competition will definitely be thinner this year. Which may be a great or terrible thing depending on your intentions lol.
 
Hyde said:
Cool thanks; looks like my performance last September still qualifies me for this Worlds. I didn’t go last year because it was only 5-6 weeks after I qualified, but I wanted to say I did it.

With the major exodus from the USPA this spring to the WRPF over the Chico Cloyne scandal, competition will definitely be thinner this year. Which may be a great or terrible thing depending on your intentions lol.
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What is going on with that? I knew USPA had a little scandal going on but that is all. Looked into WRPF and seen there is actually a meet here. Gives me another option since here most USPA are going tested.
 
June 20th, 2023 (Tuesday)

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
3 sets 1 rep 260lbs, 270lbs, 275lbs
1 set 3 reps 275lbs
1 set 4 reps 245lbs
1 set 7 reps 225lbs

Cardio; 45 mins

Just the main movement that is all today. Today was suppose to be my Saturday but went in and picked up a shift.
 
dapack said:
What is going on with that? I knew USPA had a little scandal going on but that is all. Looked into WRPF and seen there is actually a meet here. Gives me another option since here most USPA are going tested.
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The gist was this Ohio judge (who was an objectively shitty judge & promoter, besides being a douche) worked directly for the USPA/Steve Dennison, beyond just being the Ohio chairman. And he apparently was sexually soliciting some female competitors during organized events, and possibly physically abusive towards one (but I’m not certain of that). Which isn’t the USPA’s fault; Chico is on the hook for his actions.

But when they were confronted about it, instead of firing him they tried to hush it up, AND they had previously had an issue in the past with an employee where they swore they would implement background checks on employment - but it was shown they never did.

The lifters demanded action, and the USPA leadership turned a blind eye multiple times. So a large chunk of experienced meet directors/state chairs convened and decided to realign under the WRPF, essentially reforming in an existing federation with very similar ruling/policy. The USPA was always by the lifter, for the lifter, and Steve Dennison forgot that.

I can’t say for everywhere, but certainly all of the midwest confederation of meet directors moved to WRPF; you won’t find a USPA meet if you drove 5 hours in any direction from here. As far as I can tell, other than the West coast where USPA is native too, it’s been largely abandoned.

And so lifters like myself who don’t really care about politics, will still probably avoid it because I want to go where the meets are and the competition is. The lifters always have the power to vote with their meet entry, and they do.
 
June 21st, 2023 (Wednesday)

Cardio; 60 mins

Cardio; 50 mins

Decided just to do a true de-load for deads/ squats this week, just no energy and deads are definitely do for one. Not hiring a coach this time, just $$ wise doesn't make sense. So today went through my log here and wrote down all the workout at 15 weeks out for last meet. Will transfer them to a spreadsheet so easier to track on look at. Learned a lot working with coach last meet and biggest take aways besides correcting my form was just not doing enough work in the past and never changing things up. Will of course modify the exercise selection a little since really think fronts squats and ssb squats are working really good. Will probably at 16 weeks out start it unless I can get it all nice and laid out on a spreadsheet sooner. Honestly just don't see even with a coach getting an elite total this meet since need to pull 525+lbs and think that will just take some time.
 
Dustin07 said:
what weight class are you thinking?
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181lbs. So means have 22 weeks to be at 207lbs and make weight. The 181 and 198 males are on Friday and you cannot move down a weight class. If it is approved you can move up a weight class. Figured since both are the same day I would not be taking from anyone else moving up to 198 if it happens. Don't see why they would not allow it.
 
June 25th, 2023 (Sunday)

Average Weekly Weight: 205lbs (-2lbs)

Squats, High Bar/ Narrow; Tempo (41x)
4 sets 7 reps 135lbs, 140lbs, 155lbs, 165lbs

Super Sets;
--1a. Leg Press; 11 reps
--1b. Leg Extensions; 11 reps

Deads;
3 sets 7 reps 225lbs

Biceps;
100 reps

Cardio; 30 mins

Quick in and out and starting block for this day.
 
June 26th, 2023 (Monday)

Bench;
4 sets 7 reps 185lbs, 200lbs, 215lbs, 225lbs

Bench, Feet Up (Tempo 41x);
3 sets 7 reps 135lbs

Flat Dbl Press;
3 sets 13 reps

Triceps Roll Backs;
3 sets 13 reps

Push Downs;
100 reps

Cardio; 40 mins

Going a little higher in reps probably next few weeks to give the body rest on heavier loads.
 
June 27th, 2023 (Tuesday)

Deads;
5 sets 2 reps 225lbs (DE)
3 sets 3 reps 250lbs, 275lbs, 300lbs
3 sets 2 reps 325lbs, 350lbs, 375lbs
2 sets 1 reps 400lbs, 420lbs
1 set 4 reps 435lbs**Tied PR. Thought is was until I got home :( wish would have went for 440lbs for reps then. All single reps above this point

Rack Pulls;
3 sets 5 reps 315lbs, 335lbs, 335lbs

Leg Curls;
3 sets 13 reps

Lat Pull Downs;
3 sets 13 reps

Biceps;
100 reps

Cardio; 40 mins

Really thought 435x3 was my PR but still happy for a tie. Was 5 years ago and considering 2 weeks ago would barely move 350lbs really need this. Will light up next few weeks probably doing between 5 to 7 reps depending on my mood.
 
I can't remember, what is your all time best 1rm deadlift? Your set today is still a monster set! And good for the brain, means whatever you had in you five years ago you easily still have today and more. You can pull with confidence.
 
Dustin07 said:
I can't remember, what is your all time best 1rm deadlift? Your set today is still a monster set! And good for the brain, means whatever you had in you five years ago you easily still have today and more. You can pull with confidence.
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Last meet set it, 479.5lbs. Starting to feel like a chance of breaking 500lbs within the next year.
 
June 28th, 2023 (Wednesday)

Cardio; 60 mins

Front Squats;
4 sets 7 reps 135lbs, 155lbs, 170lbs, 185lbs

Incline Press;
4 sets 5 reps 155lbs, 185lbs, 205lbs, 215lbs

SSB Squats; (Tempo 41x)
3 sets 7 reps 135lbs

OHP's;
3 sets 7 reps 95lbs, 115lbs, 140lbs

Leg Press;
3 sets 13 reps

Bulgarian Split Squats;
3 sets 9 reps

Triceps;
100 reps

Cardio; 30 mins

Next week with the holiday going to miss a couple workouts so main focus is to get bench/ squats in and after this week deads take them off.
 
Man, I would not want to go back and forth between legs and pressing. Alternating would be okay, but just switching exercises entirely my legs always cool down and I move like the tin man.
 
Hyde said:
Man, I would not want to go back and forth between legs and pressing. Alternating would be okay, but just switching exercises entirely my legs always cool down and I move like the tin man.
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It is pretty quick in between and since they are accessory movements not to bad.
 
July 2nd, 2023 (Sunday)

Average Weekly Weight: 203lbs (-2lbs)
Bench;
5 sets 5 reps 155lbs, 170lbs, 185lbs, 210lbs, 235lbs

Bench, Feet Up; (Tempo 41x)
3 sets 7 reps 135lbs

Triceps Roll Backs;
4 sets 11 reps

Flat Dbl Press;
4 sets 13 reps

Triceps;
100 reps

Cardio; 40 mins
 
July 5th, 2023 (Wednesday)

Cardio; 45 mins

Front Squats;
5 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

SSB Squats; (Temp 41x)
3 sets 7 reps 135lbs, 155lbs, 185lbs

Incline Press;
5 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs, 225lbs

Leg Press;
3 sets 13 reps

OHP's;
4 sets 7 reps 100lbs, 115lbs, 130lbs, 115lbs

Bulgarian Split Squats;
3 sets 9 reps

Cardio; 40 mins
 
July 9th, 2023 (Sunday)

Average Weekly Weight: 201lbs (-2lbs)
Only 20lbs more to go, 19 weeks

Squats, High Bar/ Narrow (Tempo 41x)
5 sets 7 reps 135lbs, 150lbs, 165lbs, 180lbs, 195bs

Super Set; 4 sets 13 reps
--1a. Leg Press
--1b. Leg Extensions

Biceps;
100 reps

Cardio; 45 mins

About 25 mins total, was moving pretty quick. Wanted to do some light deads 3x7 but 1st part wore me out. Sunday's goals right now anyways is quad growth and accomplished what was needed.
 
July 10th, 2023 (Monday)

Bench;
6 sets 7 reps 165lbs, 180lbs, 195lbs, 210lbs, 225lbs, 240lbs

Bench; Feel Up (Tempo 41x)
3 sets 7 reps 135lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Back;
4 sets 11 reps

Push Downs;
5 sets 10 reps

Cardio; 45 mins

Originally these first 6 weeks was going to start out higher reps and work down to single/ doubles and at 15 weeks out test my strength. Last week decided against it since the whole point is to put on muscle/ size and right now have about 10 weeks to accomplish it. To increase all my lifts I need to get bigger, specially bench, and low reps are not the best. Been watching youtube channel Renaissance Periodization and he really like slow eccentric to build size so to break things up on accessory going to do it. Think today most around 4 to 5 secs in rep.
 
dapack said:
Been watching youtube channel Renaissance Periodization and he really like slow eccentric to build size so to break things up on accessory going to do it. Think today most around 4 to 5 secs in rep.
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similar to what @MrKleen73 and @akboom87 are doing?
I've started throwing in crazy light ez bar curls (like 40-50lbs) for fast concentric and slow eccentric reps. sets of 12-15 and the pump has been awesome. although it does show me how out of shape my conditioning is when 15 reps makes me want to puke lol
 
Dustin07 said:
similar to what @MrKleen73 and @akboom87 are doing?
I've started throwing in crazy light ez bar curls (like 40-50lbs) for fast concentric and slow eccentric reps. sets of 12-15 and the pump has been awesome. although it does show me how out of shape my conditioning is when 15 reps makes me want to puke lol
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Once getting a little older if you want to keep growing and limit the injury risk slowing down the negative portion of the rep is the most sensible thing to do. Joints and tendons have been abused for years, this gets some of the stress off the connective tissue and keeps it on the muscle. I definitely prefer it myself.
 
July 11th, 2023 (Tuesday)

Cardio; 45 mins

Deads;
5 sets 2 reps (DE)

Deads, Deficit/ Sumo;
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

RDL's, Sumo;
4 sets 9 reps 135lbs

Rack Pulls, Sumo Stance;
3 sets 5 reps 315lbs

Leg Curls;
3 sets 13 reps

Lat Pull Downs;
3 sets 13 reps

Biceps;
100 reps

Cardio; 30 mins

Kind of felt like crap today and debated going in or not. 1st time doing deficit sumo pulls and it was a huge difference between 225lbs, flew up, and 300lbs. Tomorrow is my hardest/ longest day so if I feel the same then staying home.
 
Deficit sumos, trying to imagine that. Standing on a plate under each foot? In my head I'm imagining the plate sliding and making me do the splits
 
Dustin07 said:
Deficit sumos, trying to imagine that. Standing on a plate under each foot? In my head I'm imagining the plate sliding and making me do the splits
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Doing them with 25's or 35's on the bar would do the trick too. Curious on the actual set up here as well.
 
Hyde said:
You have to set them far enough out that you won’t push them further
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So the set up looks like this but with a barbell in your hands.
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MrKleen73 said:
Doing them with 25's or 35's on the bar would do the trick too. Curious on the actual set up here as well.
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Using 25lb bumper plates. Read so many diff opinions on the deficit height from just a small pad to 45lb bumper and decided to go with the 25lbs. Have the holes on the plates, where the bar goes in, inline with the rings for the distance. Footing is not the best since in is uneven a but will do the job.
 
July 12th, 2023 (Wednesday)

Cardio; 60 mins

Front Squats;**Getting the hang of these but really hate them still
6 sets 5 reps 155lbs, 170lbs, 180lbs, 190lbs, 200lbs, 225lbs

SSB Squats; (Tempo 41x)
3 sets 7 reps 135lbs**Leg were mush after fronts and this is all I had in me

Incline Press;
6 sets 5 reps 155lbs, 165lbs, 185lbs, 195lbs, 215lbs, 230lbs

Leg Press;**Deads stop on bottom safety pin
3 sets 13 reps

OHP's;
4 sets 7 reps 95lbs, 95lbs, 105lbs, 115lbs, 125lbs

Leg Press, Single Leg;
3 sets 11 reps**It was a machine and had it on 10lbs and was brutal at this point lol

Finally got a full week of work in, been on and off so much lately. Chest and triceps were still really sore today so def happy with incline top set. On of these weeks might flip flop bench and incline just to see rested were it is at out of curiosity. Same with OHP's, they been going down lately but each week adding in more sets/ weight and time I get to the last set nothing left to give.
 
July 17th, 2023 (Monday)

Average Weekly Weight: 199.5lbs (-1.5lbs)

Bench;
7 sets 7 reps 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 225lbs, 240lbs

CGBP;
4 sets 7 reps 135lbs, 150lbs, 155lbs, 165lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Backs;
4 sets 13 reps

Push Downs;
5 sets 10 reps

Del Franco Pull Apart;
3 sets 12 reps

Cardio; 40 mins

Start out doing 4x7 and been adding a set each week but next week wondering if time for a change. Still thinking about but next 3 weeks might do 8x5, 9x4 and 10x3. Reps will be lower but the volume overall should be good for growth still.
 
July 18th, 2023 (Tuesday)

Cardio; 30 mins

Deads;
5 sets 2 reps 225lbs (DE)

Deads, Deficit Sumo;
6 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs

RDL's, Sumo;
4 sets 9 reps 135lbs, 150lbs, 160lbs, 170lbs

Rack Pulls, Sumo Stance;
4 sets 5 reps 315lbs, 335lbs, 350lbs, 365lbs

Leg Curls;
3 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Biceps;
100 reps

Cardio; 30 mins

Really like the change up doing sumo deficits. When the weight gets heavier really makes me focus on making sure I am using my hips.
 
July 19th, 2023 (Wednesday)

Front Squats;
7 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs, 205lbs, 215lbs, 230lbs

SSB Squats, Wide (Tempo 41x);
4 sets 7 reps 135lbs, 155lbs, 165lbs, 175lbs

Incline Press;
6 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs, 195lbs, 215lbs
1 set 4 reps 235lbs
Pretty sure I had the 5th rep but without a spot wasn't going to chance it. Just realized my incline is more than my fronts LOL

Leg Press, Dead Stop-Wide;
4 sets 13 reps

OHP's;
5 sets 7 reps 95lbs, 95lbs, 105lbs, 115lbs, 130lbs

Single Leg Press;
3 sets 9 reps

Cardio; 30 mins

Long workout. Thought I was moving pretty well but took 1 hr 45 mins to complete. 17 weeks out from the meet and 2 weeks left for this block. Need to start programing after this 6 weeks block and decided at 15 weeks out how I want to run things. This block is sort of laid out how my coach programmed it though I changed the main movements to more focus on what I believe are my weak areas and been adding more volume each week. Think will keep the reps across the board the same next week but add +1 set on main movements. Front squats for 8 sets will suck, today was not fun, but will keep it simple that way. Overall feeling pretty good so see no need to deload at this time.
 
are you using the same coach as last time? I know the way he programmed you had a lot of doubts in the beginning but then finished strong with PRs in what... was it all 3 lifts?
 
Dustin07 said:
are you using the same coach as last time? I know the way he programmed you had a lot of doubts in the beginning but then finished strong with PRs in what... was it all 3 lifts?
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PR'd squat/ deads but at this point bench probably will never happen, 336.5lbs. Cannot afford it this go around. I worked with him for 15 weeks so this past 4 weeks have been sort of based around the 1st 6 weeks working with him. I changed the main movements to bring up what I feel are my weak areas and I am doing more volume. The 1st 6 weeks with him was sort of light work with main focus on correcting my form then the finally 9 weeks things picked up a lot. I put all the workouts on a spreadsheet and this weekend for me, Tues/ Wed, will start looking at how he programmed the 15 weeks and make what I feel are necessary adjustments. The finally 9 weeks at this point cannot say will follow exactly but will be pretty close to what he programmed.
 
July 23rd, 2023 (Sunday)

Average Weekly Weight: 197.5lbs (-2lbs)

Cardio; 60 mins

Past few week missed Sunday's workout for multiple reason. Main one is been working doubles on either Fri/Sat and no energy to go in. The other is Sunday's was setup to be like 8 working sets for quad growth and with all the volume I am doing the rest of the week seems actually counter productive at this point. Sunday's with with my last prep up until 4 weeks out was main focus on light work on comp bench/ comp squat/ higher rep deads. This far out see no need for that and being worn down with work again seems pointless.
 
Hyde said:
You need to do enough to get better. But too much of a good thing can still be a bad thing.
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Starting to realize that. In the past always pushed ME every week and was always just going in circles for years. From about 2016 up until last meet my lifts always stayed around the same because of that. I knew a change had to happen and that is why I hired a coach for last meet. I learned so much from him and told my wife if we can afford it again would love to hire him again but for off season work. When last meet ended really did not now what to do anymore until I made the spreadsheet of the 15 weeks of training with him. Really been enjoying this block so for doing higher rep/ sets and going back to hypertrophy work.
 
July 24th, 2023 (Monday)

Super Set; 3 sets
--1a. Face Pulls, 20 reps
--1b. Seated Rows, 15 reps
--1c. Stiff Arm Pull Downs, 12 reps

Bench;
8 sets 7 reps 165lbs, 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 225lbs, 245lbs

CGBP;
4 sets 7 reps 135lbs, 150lbs, 165lbs, 180lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Backs;
4 sets 13 reps

Push Downs;
5 sets 10 reps

Defranco Pull Aparts;
3 sets 12 reps

Cardio; 45 mins

Pretty happy with the top set on bench today. Started this block out at 225x7 and that was when I only did 4 sets. Happy about the time for the workout too, 1 hr 15 mins. Was moving pretty good beside last 3 sets of bench were I rested a little longer.
 
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