DaPack..Fighting Age One Day at a Time

[MrKleen73]

Nice work, progressing nicely!

 

[Dustin07]

damn only 1hr15min including the cardio?

 

[dapack]

Nice work, progressing nicely!

Thanks. Was so use to 3 reps or less for years thinking my body is finally adjusting to higher reps/ volume.

 

[dapack]

July 25th, 2023 (Tuesday)

Cardio; 50 mins

Deads;
5 sets 2 reps 225lbs (DE)

Deads, Sumo Deficit;
8 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 335lbs, 365lbs

RDL's, Sumo;
4 sets 9 reps 135lbs, 135lbs, 150lbs, 165lbs

Rack Pulls;**4th peg, this is for me to track the height. Was right at the lower part of the knee cap
5 sets 5 reps 315lbs, 335lbs, 355lbs, 375lbs, 405lbs

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
4 sets 11 reps

Seated Rows;
3 sets 9 reps

Biceps;
100 reps

Cardio; 40 mins

Last week after this day my hammies were sore for 3 days. Think this is a good split up until 9 weeks out and right now pretty happy with the layout.

 

[dapack]

damn only 1hr15min including the cardio?

No that is not counting cardio, I wish. Weight were that long. So today was 1.5 hours workout, 1.5 hours cardio and about 1 hour drive time. 4 hours total for the day. Cannot wait to lose all this fat and just do cardio for general health.

 

[dapack]

July 26th, 2023 (Wednesday)

Front Squats;
8 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 240lbs

Incline Press;
8 sets 5 reps 155lbs, 165lbs, 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 195lbs

Leg Press;**Dead stop, wide
4 sets 13 reps

OHP's;
6 sets 7 reps 95lbs, 95lbs, 105lbs, 110lbs, 115lbs, 130lbs

Bulgarian Split Squats;
3 sets 9 reps

Cardio; 40 mins

Overall feeling really good but think fatigue is finally setting in plus starting to get some aches in my knees/ shoulders. So think the next 6 weeks until I de-load will start back next with with 4 sets on main movements and add +1 reps a week until I get back to 8 sets. Will stick to the same reps and movements throughout and week 6 will do 3 reps just to feel out where my strength is at.

 

[dapack]

July 30th, 2023 (Sunday)

Average Weekly Weight: 196lbs (-1.5lbs)

Cardio; 75 mins

Been 8 weeks since I started this cut and down 13lbs so far, almost halfway there. When I started at 24 weeks out the goal was 30lbs in 24 weeks so knew had to make a decision. I could start out aggressive in the cut and risk losing some muscle but end it hopefully with at least 4 to 6 weeks out at around 185lbs and give my body time to adjust to the weight and raise calories during the heavy training. The other option was to cut all the way up to the meet and being in a calorie deficit the whole time. Starting out at least 25%+ bodyfat went for the first choice since with that much fat felt confidant not only could I cutting fat/ weight quick but from switching over for low volume/ low reps for years to high volume/ high reps muscle memory would kick in and would help preserve, maybe add muscle too. So far so good but still waiting for at some point my body to push back on the weight loss.

 

[Hyde]

13lbs in 8 weeks is solid in my book! Keep to the plan and keep doing the work.

 

[dapack]

July 31st, 2023 (Monday)

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

Incline Press;
3 sets 5 reps 185lbs, 205lbs, 225lbs
1 set 1 rep 240lbs**Feeler set
1 set 5 reps 245lbs

CGBP, Incline;**Didn't feel like switching to flat
4 sets 7 reps 135lbs

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 15 reps

Cardio; 40 mins

Decided to start the week off with inclines to see how they would go when fresh. Really happy with the results and think for this 6 weeks block at the end 255x3 is a reasonable goal to set and if things click and have a great day 260x3 could happen.

 

[Dustin07]

you know, I don't think ever in my life have I ever done an incline CGBP... I'm intrigued now, I want to see what that feels like on the shoulders.

 

[MrKleen73]

you know, I don't think ever in my life have I ever done an incline CGBP... I'm intrigued now, I want to see what that feels like on the shoulders.

Oh wouldn't that be neat if i could reintroduce CGBP by going incline. I may have to try this too, but not for a few more mesos.

 

[Hyde]

you know, I don't think ever in my life have I ever done an incline CGBP... I'm intrigued now, I want to see what that feels like on the shoulders.

It feels like you’re pressing for about 500 years for one rep.

 

[MrKleen73]

It feels like you’re pressing for about 500 years for one rep.

Yeah that is a huge ROM now that you mention it.

 

[Dustin07]

It feels like you’re pressing for about 500 years for one rep.

Yeah that is a huge ROM now that you mention it.

I didn't even think about that aspect. I do notice that when I'm doing my CGBP a set of 10 leaves me winded like a set of 20 or 30 should lol

 

[Hyde]

I didn't even think about that aspect. I do notice that when I'm doing my CGBP a set of 10 leaves me winded like a set of 20 or 30 should lol

Louie was big on closegrip high incline work because it basically completely takes the lats out of the movement - it’s almost all arms.

I cannot do it with my elbow, and I definitely don’t think they’re mandatory based on the fact nobody really does them, but they’re a good tricep heavy variation for bench development in lieu of actual overhead work.

 

[dapack]

Louie was big on closegrip high incline work because it basically completely takes the lats out of the movement - it’s almost all arms.

I cannot do it with my elbow, and I definitely don’t think they’re mandatory based on the fact nobody really does them, but they’re a good tricep heavy variation for bench development in lieu of actual overhead work.

Sometimes I will do them but no consistently. Mainly like yesterday since don't want to transition to flat but sometimes it does feel better on my shoulder were flat at times aggravates them.

 

[dapack]

August 1st, 2023 (Tuesday)

Cardio; 50 mins

Deads (DE);
5 sets 2 reps 225lbs

Deads, Deficit Sumo;
6 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs

RDL's, Sumo;
4 sets 9 reps 135lbs, 160lbs, 175lbs, 185lbs

Rack Pulls, 4th Peg;
5 sets 5 reps 315lbs, 340lbs, 365lbs, 390lbs, 415lbs

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Cardio; 40 mins

Last couple weeks been fighting the urge after deficits to pull a set at 405lbs from the floor just to see how it feels. After thinking about it today really see no point because regardless if it was a quick rep or slow it would make no difference. Feel like I am putting in the work in the areas I need to improve to hopefully PR my deads again. This far out doing 405x1 just seems silly and for no reason.

 

[Hyde]

I prefer to use AMRAP calculations further out if I want to have an idea where my potential is floating, while actually getting good productive training in instead of blowing a session & bunch of recovery to test something that isn’t relevant right now.

 

[MrKleen73]

I prefer to use AMRAP calculations further out if I want to have an idea where my potential is floating, while actually getting good productive training in instead of blowing a session & bunch of recovery to test something that isn’t relevant right now.

Very smart!

 

[dapack]

I prefer to use AMRAP calculations further out if I want to have an idea where my potential is floating, while actually getting good productive training in instead of blowing a session & bunch of recovery to test something that isn’t relevant right now.

Agree with you. Without pulling from the floor hard to gage but 375x3 deficit should equate to an easy 405 off the floor.

 

[dapack]

August 2nd, 2023 (Wednesday)

Cardio; 40 mins

Front Squats;
4 sets 7 reps 170lbs, 185lbs, 200lbs, 225lbs

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

Leg Press;**Dead stop at pin
3 sets 13 reps

Bench;
4 sets 7 reps 170lbs, 185lbs, 205lbs, 225lbs

OHP's;
7 sets 3 reps 95lbs, 115lbs, 135lbs, 150lbs, 160lbs, 170lbs, 185lbs
Reps 2 and 3 last set little pushes to help break the bar off upper chest/ shoulders

Single Leg Press;
3 sets 9 reps

Woke up this morning and was just totally drained. My days off are Tues/ Wed and never sleep good on my weekend and this week was pretty bad. Didn't push bench to hard since wanted to triple OHPs and test roughly were I am at. Think fresh and chasing it probably 195x1 if possible.

 

[Dustin07]

Agree with you. Without pulling from the floor hard to gage but 375x3 deficit should equate to an easy 405 off the floor.

well for what it's worth, coincidentally those were exactly my numbers on my last deadlift session. 375x3 deficit then 405 x 5. I have from time to time enjoyed "warming up" with deficits before pulling from the ground, or bands.

 

[dapack]

well for what it's worth, coincidentally those were exactly my numbers on my last deadlift session. 375x3 deficit then 405 x 5. I have from time to time enjoyed "warming up" with deficits before pulling from the ground, or bands.

Sounds hopefully then. Really want to pull from the floor but just going to stick to the plan.

 

[dapack]

August 7th, 2023 (Monday)

Average Weekly Weight: 195lbs (-1lb)

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

Bench;
4 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs
1 set 1 rep 250lbs**Feeler
1 set 5 reps 250lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 175lbs, 195lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Backs;
4 sets 11 reps

Push Downs;
5 sets 10 reps

Defranco Pull Apart;
3 sets 15 reps

Cardio; 40 mins

This is the 7th week for 7 reps and getting a little bored but when I first started 225lbs was my top set. Just need to keep with the game plan and at 9 weeks out can start my transition to more strength. A little disappointed in weight lose for the week but did work 2 doubles this week so sleep was very much lacking and because of that had 4 days with no cardio. Think if I would have gotten the cardio in -1.5lbs would have happened.

 

[Hyde]

Looks like solid work to me

 

[dapack]

August 8th, 2023 (Tuesday)

Cardio; 60 mins

Deads (DE);
5 sets 2 reps 225lbs

Deads, Sumo Deficit; 25lb Bumper ( 2 1/8")
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
3 sets 1 rep 375lbs, 405lbs, 425lbs
1 set 0 reps 440lbs

RDL's, Sumo;
4 sets 9 reps 135lbs, 155lbs, 185lbs, 195lbs

Rack Pulls;**3rd Peg, about 2" below knees
5 sets 5 reps 315lbs, 315lbs, 335lbs, 350lbs, 365lbs

Leg Curls;
3 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Cardio; 40 mins

A lot to unpack today. Another horrible night of sleep again. Went to bed around 930pm and at 3am my body decided it was time to get up. Knowing this wanted to go lighter than last week and that worked until I decided to take some singles. A lot going on with the miss of the last set but in the end I was actually excited I missed the lift. Major issue is when I setup on the bumper plates my feet are on the back edge of the plate with very little room left or I will slip off. This creates a problem getting in the right setup position at the start and because my feet are so close to the edge have a tendency to just pull straight up and not back by pushing my hips into the bar. The last set got the bar a few inches past my knees and was in the process of locking out when the bar drifted forward do to poor setup/ execution. I fought for a second but decided there was no way at that point I could make any corrections and the lift was lost at that point. Honestly feel if I made the jump from 405 straight to 440 would have gotten it. Think being tired that whatever energy I had for the day was spent on 425. Major reason I was more excited to miss the lift is because I now realize what I am doing is paying off. Feel if I de-load 10 to 14 days and had a few night of good rest could PR my deads right now. If worn down and on bad day I could have gotten 440 deficit than 479.5 should be do able at this point.

 

[dapack]

August 9th, 2023 (Wednesday)

Cardio; 50 mins

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

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

Incline Press;
5 sets 5 reps 170lbs, 185lbs, 200lbs, 215lbs, 225lbs

Leg Press, Wide/ Dead Stop;
3 sets 13 reps

OHP's;
4 sets 7 reps 95lbs, 110lbs, 125lbs, 140lbs

Bulgarian Split Squats;
3 sets 9 reps

Another horrible night of sleep. Woke up again around 3am and took a couple melatonin but from then until 530am was pretty restless sleep. Have some prescription sleep pills, extremely light, and going to take 2 tonight. Usually only take them when I work doubles but think this week will start using them every night.

 

[Hyde]

Hope you can get some rest, Pack!

 

[Dustin07]

Another horrible night of sleep. Woke up again around 3am and took a couple melatonin but from then until 530am was pretty restless sleep. Have some prescription sleep pills, extremely light, and going to take 2 tonight. Usually only take them when I work doubles but think this week will start using them every night.

how big is your melatonin dose? I take a 10mg dissolvable if 8:30pm rolls around and I don't feel like I'm going to fall asleep fast enough. it works really well although can make mornings a little rougher.

 

[dapack]

how big is your melatonin dose? I take a 10mg dissolvable if 8:30pm rolls around and I don't feel like I'm going to fall asleep fast enough. it works really well although can make mornings a little rougher.

Bottle say 2mgs a serving. The prescription pills worked but in a daze all day. Will do 1 of those and since the melatonin I have is low dosage will take a serve of that. If I can do 2 nights in a row then hoping sleeping schedule is back on track.

 

[Dustin07]

Roger that. For what it's worth next time I want to try a preemptive sleep aid I'm going to go back to my zma for a night because the melatonin at 10mg has made mornings a little groggier than I like.

 

[dapack]

August 13th, 2023 (Sunday)

Average Weekly Weight: 194.5lbs (-0.5lbs)

Cardio; 50 mins

Think I might have finally hit the wall for weight loss. Last 2 weeks down -1.5lbs when before was averaging that for the week. A few days last week when I realized would not lose a lot this increased my calories/ carbs to hopefully sort of reset things. Sleep is finally better and seems my schedule is back on track. Think that might have played a minor role in the weight lose.

 

[Dustin07]

Think I might have finally hit the wall for weight loss. Last 2 weeks down -1.5lbs when before was averaging that for the week. A few days last week when I realized would not lose a lot this increased my calories/ carbs to hopefully sort of reset things. Sleep is finally better and seems my schedule is back on track. Think that might have played a minor role in the weight lose.

you might not have time for this with the next comp coming up, but I believe Layne was saying last year he cycled 3--5 week cuts with 3-5 week reverse diets (not bulks, but adding back in a couple hundred calories) and that cycle had really positive results for him over the course of the year.

 

[dapack]

you might not have time for this with the next comp coming up, but I believe Layne was saying last year he cycled 3--5 week cuts with 3-5 week reverse diets (not bulks, but adding back in a couple hundred calories) and that cycle had really positive results for him over the course of the year.

I think remember seeing a video of him talking about that and thought it was a good idea. Think after this meet that might be a good way for me to maintain by bodyfat level and also keep adding so size.

 

[dapack]

August 14th, 2023 (Monday)

Bench;
5 sets 3 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs
1 set 1 rep 255lbs**Feeler
1 set 7 reps 252.5lbs

CGBP;
4 sets 5 reps 155lbs, 175lbs, 195lbs, 207.5lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Backs;
4 sets 13 reps

Push Downs;
5 sets 10 reps

Defranco Pull Apart;
3 sets 15 reps

Cardio; 40 mins

Worked a double on Saturday so didn't know what to expect for today but knew it definitely would not be a great day. Think would of had 255x7 but decided to drop down to make sure I hit my reps for the day. Made adjustments to my CGBP by touching the bar a little higher on the chest and seems to be help with shoulder issues I usually get doing them. Week just started so have to see how the rest plays out but woke up today weighing 192lbs. Lightest so far on this day of the week.

 

[dapack]

August 15th, 2023 (Tuesday)

Cardio; 60 mins

Deads (DE);
5 sets 2 reps 225lbs

Deads, Deficit (10lb Bumper, 1")
6 sets 3 reps 225lbs, 275lbs, 300lbs, 325lbs, 350lbs, 385lbs

Deads;
1 set 1 rep 405lbs
1 set 3 reps 440lbs**PR, heaviest ever repped in deads

Leg Curls;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
3 sets 13 reps

Cardio; 60 mins

With a de-load coming up in 3 weeks decided to push it and see what I could do off the floor. Figured between last weeks ME and this weeks would need a couple weeks to recover and this way have plenty enough time to recover before the final 9 week push. Really didn't feel great today either so definitely happy with the results. 13 weeks out this Friday so maybe can finally get close to breaking the 500lb mark.

 

[Dustin07]

Your energy level must have been pretty solid to go from heavy deficits into a PR at 440, that's great man! something is working! Seems like you have had more PRs this past year like things have been in a good groove.

 

[Hyde]

Nice work! Feels good

 

[dapack]

Your energy level must have been pretty solid to go from heavy deficits into a PR at 440, that's great man! something is working! Seems like you have had more PRs this past year like things have been in a good groove.

Think the major thing was getting a coach for last meet. Made me realize I wasn't doing enough work/ volume and also always doing ME for low reps week in and week out just was making things go backwards. In the past would go in and ME the main movement and then maybe 1 light movement after.

 

[dapack]

August 16th, 2023 (Wednesday)

Cardio; 60 mins

Front Squats;
6 sets 3 reps 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 230lbs
3 sets 1 rep 245lbs, 260lbs, 275lbs**PR
SSB bars were taken so did a few singles

Incline Press;
6 sets 5 reps 170lbs, 185lbs, 200lbs, 210lbs, 220lbs, 230lbs

Leg Press, Dead Stop/ Wide;
3 sets 13 reps

OHP's;
4 sets 7 reps 95lbs, 110lbs, 125lbs, 145lbs

Leg Extensions;
3 sets 13 reps

Cardio; 40 mins

Goal at the end of the block was 300lbs for fronts and it is def there for the taking. Looking and been 11 weeks since I did actual squats and not programmed for them until 9 weeks out, 4 more weeks. After last meet knew I needed to bring up quad size/ strength and hoping fronts pays off. A little scared that 15 weeks will have passed in between doing squats but you would figure if I added +50lbs to my fronts then my regular squats should be okay. Have 3 more week of this block left and think will flip deads/ squat days. Come Wednesdays pretty beat up from deads and would like to do fronts fresh in the week. Plus that should help me to back off on deads for a little bit.

 

[dapack]

August 21st, 2023 (Monday)

Average Weekly Weight: 193lbs (-1.5lbs)

Cardio; 40 mins

Bench;
6 sets 7 reps 175lbs, 185lbs, 195lbs, 205lbs, 215lbs, 230lbs
2 sets 1 rep 245lbs, 260lbs**Feelers
1 set 6 reps 255lbs
Was inches away from locking out the 7th rep.

CGBP;
4 sets 5 reps 155lbs, 175lbs, 190lbs, 200lbs

Flat Dbl Press;
4 sets 13 reps

Triceps Roll Backs;
4 sets 13 reps

DeFranco Pull Apart;
3 sets 15 reps

Cardio; 50 mins

Working my way up to the top set for bench knew it was a little below average day but my gym got new powerlifting benches in so said screw it. They have really wide non-slip pads, adjustable rack height, adjustable safety bars and 2 pegs on each side for bands. With the safety bars in place said why not take a chance and was so close to locking out the 7th rep. Without the new benches would have settled for 245lbs for the top set. Plus side is with the way I adjusted CGBP for no shoulder pain can work on my lockout. Down -16lbs the last 11 weeks so was not to concerned about today being an off day. With this much of a weight loss there is going to be good and bad days and just have to take it in stride. Still have 13lbs to go and at this point might have to do a little water drop but not to much.

 

[Hyde]

You will learn to love having those safety spotter arms; sounds like the new benches are great!

 

[dapack]

August 22nd, 2023 (Tuesday)

Cardio; 45 mins

Cardio; 50 mins

Front Squats;
7 sets 5 reps 160lbs, 175lbs, 190lbs, 200lbs, 210lbs, 220lbs, 235lbs

Squats;
7 sets 1 rep 185lbs, 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 340lbs
Been so long these felt extremely awkward and form was horrible

Leg Press;**Dead Stop/ Wide;
3 sets 13 reps

Bulgarian Split Squats;
3 sets 9 reps

Cardio; 45 mins

Watched/ read a lot over the weekend on best squat assistance and fronts were ranked pretty low across the board. This had me a little worried about my programming but the more I thought about it it seems all relative in what you want to accomplish at the time. My main goal was to build quad strength/ size and fronts seemed like the perfect fit. Had a lot stacked against me when I moved on to squats; sleep was horrible, 95 mins of cardio and last set of fronts was a grinder. Overall happy, not with form, and 340lbs moved pretty good considering everything. Think with a de-load, rested and calories bumped up a non wrap PR, 380lbs, is def there for the taking. 12 weeks this Thursday for weigh ins and the next 18 days, will de-load after, going to push hard on weight loss. Body fat is still pretty high, closer to 20% than 15%, so not overall stressed about to much muscle loss. Once I get a little below 190lbs will start and be a little more careful.

 

[Hyde]

I’m not going to try and judge what you read too much but I'd be a bit leary of a source telling me Front Squats don't build the Back Squat quite well.

I know everyone's biomechanics and technique might have slight differences, but tons of top squats have had help of some pretty serious front squat work.

Yeah especially in the raw with wraps game, I can think of MANY elite powerlifters who would place frontsquats at the very top of the assistance list for squat.

I can also say that I have always seen strong carry over from them even squatting in sleeves, and I hate doing them because they are hard, hurt, and often actually hurt me in some fashion (back tweaks, rib dislocation, losing position and straining my arm, knee or quad tendonitis). But plain & simple: when my fronts get pushed up, my squat goes up.

 

[Dustin07]

I know everyone's biomechanics and technique might have slight differences, but tons of top squats have had help of some pretty serious front squat work.

But plain & simple: when my fronts get pushed up, my squat goes up.

Fronts have been the number one recommendation thrown at me the past year. The only other thing with my particular deficiencies in the squat was good mornings. Which I became more serious about because of Dapack and Hyde's logs. but my weakness was likely different, I just found the GM's to help me getting deeper without collapsing.

when I was doing a Front centric day though it did seem like my squats improved.

 

[MrKleen73]

Yeah, I would find it quite odd if front squats didn't improve your back squat. You are strengthening everything that needs to be strong to keep you from collapsing under the weight. Core, and upper back definitely get stronger and of course bigger quads are going to help you squat more.

 

[Hyde]

So the takeaway here Pack, is that I don’t think it was a waste of time. Once you start squatting enough to get your technical groove back, you will probably have upgraded some weaknesses with fronts that will help you move on to new weak links.

 

[Dustin07]

Yeah, I would find it quite odd if front squats didn't improve your back squat. You are strengthening everything that needs to be strong to keep you from collapsing under the weight. Core, and upper back definitely get stronger and of course bigger quads are going to help you squat more.

So the takeaway here Pack, is that I don’t think it was a waste of time. Once you start squatting enough to get your technical groove back, you will probably have upgraded some weaknesses with fronts that will help you move on to new weak links.

IDK about you guys but I gain a helluva lot more mass from fronts as well. I can always tell when I'm doing fronts vs not, by how my slacks fit my legs.

 

[MrKleen73]

IDK about you guys but I gain a helluva lot more mass from fronts as well. I can always tell when I'm doing fronts vs not, by how my slacks fit my legs.

Yeah, all this talk about them, I am really hoping my back will hold up to them. They definitely hit my quads in a great way!

 

[dapack]

So the takeaway here Pack, is that I don’t think it was a waste of time. Once you start squatting enough to get your technical groove back, you will probably have upgraded some weaknesses with fronts that will help you move on to new weak links.

Thanks. That was the game plan to start with and know once I start squatting full time again things will click back to normal. Starting 9 weeks out adding back in Sunday workouts and those will be lighter technical work so that should help too.