DaPack..Fighting Age One Day at a Time

July 30th, 2024 (Tuesday)

Session #1
Deads;
7 sets 3 reps 225lbs, 250lbs, 275lbs, 295lbs, 315lbs, 335lbs, 350lbs**Mixed stances each rep in the sets
1 set 3 reps 365lbs**Conv
1 set 3 reps 365lbs**Sumo
Have 3 different stances for conv and 2 for sumo so today was figuring out my conv stance. A wider stance in conv seems to suit me better and I feel stronger in it.

Rack Pulls;**Peg 3
4 sets 5 reps 275lbs, 315lbs, 365lbs, 405lbs

Biceps;
100 reps

Session #2
Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 11 reps

Dbl Rows;
3 sets 15 reps

Biceps;
5 sets 10 reps

Wife wanted to go to the gym and workout with each other when she got off so took care of the heavy stuff in the morning. Tomorrow will be the same unless something changes.
 
dapack said:
Biceps;
100 reps
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when you do that, is it different movements, or do you just keep coming back and throwing in 10 reps here and there, or do you actually sit there and pound out 100 reps?

I've been mixing up my bicep work between seated curls, hammer curls, standing curls, ez bar curls and the occasional flat bar although I think that's more to fight off boredom in the repetition.
 
Dustin07 said:
when you do that, is it different movements, or do you just keep coming back and throwing in 10 reps here and there, or do you actually sit there and pound out 100 reps?

I've been mixing up my bicep work between seated curls, hammer curls, standing curls, ez bar curls and the occasional flat bar although I think that's more to fight off boredom in the repetition.
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Usually seated dbl and incline dbl. Just random reps. think yesterday did seated for 3 sets 10 reps, 4 sets 5 reps and switched to incline for 5x10. Second session was machine preachers for 5x10. The dbls are by the squat racks so makes it easier doing them in between squats or deads. Biceps are still an after thought for me so just put them in while I rest for squats/ deads.
 
July 31st, 2024 (Wednesday)

Session #1
SSB Squats;
8 sets 3 reps 140lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs

Bench;**Comp
3 sets 1 rep 185lbs**Switched grips each set
3 sets 1 rep 205lbs**Switched grips each set
2 sets 1 rep 225lbs**Switched grips each set
3 sets 1 rep 240lbs, 250lbs, 260lb
Main objective was to figure out which grip I was stronger in comp and max wins. Weird part is for the gym bench my ring finger seems stronger at this point.

Bench;
2 sets 1 rep 270lbs, 280lbs

OHP's;
4 sets 3 reps 100lbs, 120lbs, 140lbs, 160lbs

Session #2
Hack Squats;
4 sets 11 reps

Leg Extensions;
4 sets 15 reps

Leg Press;
3 sets 13 reps

Still feeling the effects for the 3 OTs last week. Had 265 to 275 for my goal in SSB top set for the week and was not even close. Next week will work on doubles and follow week will test where my deads/ squats are at 9 weeks out. 8 weeks out do to life will be de-loading. Signed up for the Oct meet so that is locked in.
 
dapack said:
Usually seated dbl and incline dbl. Just random reps. think yesterday did seated for 3 sets 10 reps, 4 sets 5 reps and switched to incline for 5x10. Second session was machine preachers for 5x10. The dbls are by the squat racks so makes it easier doing them in between squats or deads. Biceps are still an after thought for me so just put them in while I rest for squats/ deads.
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Yeah unfortunately they're always sorta an after thought for me too and probably the one thing I feel is lagging the most

I do really like the seated DB curls, but overall I just need to have better volume intention I think
 
August 5th, 2024 (Monday)

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

CGBP;**Shoulder Saver
5 sets 5 reps 235lbs, 255lbs, 275lbs, 295lbs, 220lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Extensions;
3 sets 13 reps

Push Downs;
3 sets 15 reps

Ended up working back to back doubles on Thurs/ Fri so today was not to much of a surprise. With taking a week off in a couple weeks see no reason to start a new bench block so will just mess around with lower reps. Wednesday will repeat the same weights but for doubles and hopefully can get 3 reps at 275lbs.
 
August 6th, 2024 (Tuesday)

Session #1
Deads;**Sumo
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs**Different Stances
3 sets 2 reps 325lbs, 350lbs, 375lbs**Different Stances
2 sets 2 reps 400lbs, 425lbs
1 set 4 reps 440lbs**Tied rep PR at this weight

Rack Pulls;
5 sets 3 reps 275lbs, 315lbs, 365lbs, 405lbs 440lbs

Biceps; @Dustin07 **Kind of my normal layout for biceps
EZ Curls; 2 sets 20, 15 reps
Seated Dbl Curls; 6 sets 10, 10, 8, 7, 5, 5 reps
Seated Hammer Curls; 2 sets 10, 10 reps

Session #2
Lat Pull Downs;
4 sets 11 reps

Seated Rows;
4 sets 13 resp

Dbl Rows;
4 sets 15 reps

Cable Hammer Curls;
5 sets 10 reps

Body decide to get up at 4am on my day off today so went in expecting the worst. Working my way up things moved slow and just could not get in the grove. In the end extremely happy how things turned out. Last time I did 440x4 was 2 weeks after the meet in Nov I had to bail out on from being sick. My strength at the time was peaked so with everything consider I feel today was actually a better lift. 10 weeks out for the 1st meet and goal is 490lbs and def should be do able. Next meet is 8 weeks after so really not going to give it 100% on deads since no way I can recover and build anything. Still need to work out the plan but like I said before going to consider the 1st meet as more a test week and not change up to much.
 
that's awesome, congrats on the big pull! Definitely looks like you have a great foundation laid especially with an extra 10 weeks ahead of you!

dapack said:
Biceps; @Dustin07 **Kind of my normal layout for biceps
EZ Curls; 2 sets 20, 15 reps
Seated Dbl Curls; 6 sets 10, 10, 8, 7, 5, 5 reps
Seated Hammer Curls; 2 sets 10, 10 reps
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yeah that feels pretty similar to what I've been doing. I feel like about 1/3 of my reps are warming up the elbows, 1/3rd are chasing the pump, and 1/3 are trying to get enough full extension and ROM to make my biceps cry before I leave, lol
 
August 7th, 2024 (Wednesday)

Session #1
Bench;
6 sets 2 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

OHP's;
4 sets 2 reps 115lbs, 135lbs, 150lbs, 165lbs
1 set 1 rep 185lbs

Squats;
7 sets 2 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

Session #2
Leg Press;
5 sets 9 reps

Hack Squats;
4 sets 11 reps

Leg Extensions;
3 sets 13 reps

Last couple of weeks with my work schedule things have not been the best, besides deads being the outlier. Everything just moved so slow and felt heavy even on the lighter weights. Plus side is the past couple weeks doing the main lifts in the AM and after my wife gets off doing the asst worker seems to be pretty good. Can focus all my energy on the main lifts in the AM and not worry about having energy for the acc/ asst work. The 2nd session can hit it harder than I would have doing all in the same workout. 350 x2 was my goal for squats today and think I could have gotten it, though would have been a fight. Hoping next week to hit 400+ for a single with the A7s on.
 
dapack said:
Plus side is the past couple weeks doing the main lifts in the AM and after my wife gets off doing the asst worker seems to be pretty good.
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I feel like we are seeing more people have good success breaking up their lifts like this. I know I've seen Kleen do it a bit this year, my wife has been doing it to make use of smaller time allotments, my lifting buddy is working on the same thing because of crazy schedules. nice work finding opportunities to get it in!
 
Dustin07 said:
I feel like we are seeing more people have good success breaking up their lifts like this. I know I've seen Kleen do it a bit this year, my wife has been doing it to make use of smaller time allotments, my lifting buddy is working on the same thing because of crazy schedules. nice work finding opportunities to get it in!
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It’s the ideal schedule in my opinion, but no longer an option for me with a 3-year-old.

I honestly wish I could train 6 sessions per week, but it would come at the expense of my family life & put too much on my wife. So 4 sessions it is.
 
August 12th, 2024 (Monday)

Average Weekly Weight: 190lbs

Bench;
Pause
1 set 7 reps 135lbs, 1 set 5 reps 160lbs 1 set 3 reps 185lbs, 1 set 2 reps 205lbs

Competition;
3 sets 1 rep 225lbs, 245lbs, 260lbs

Gym Bench;
3 sets 1 rep 275lbs, 285lbs, 295lbs
1 set 0 reps 305lbs

CGBP;**Shoulder Saver
4 sets 5 reps 155lbs, 185lbs, 200lbs, 215lbs

Flat Dbl Press;
5 sets 13 reps

The way 275lbs moved, slow and a little harder than should have been, was shocked I got 295lbs. Was not sure after 275lbs what I had in me for the day but pretty sure if I made the jump from 285lbs to 300lbs would have gotten it. This week is test week so right now feel I would have around 285ish comp bench if I went for it. 9 weeks out and some adjustments think I can get 304 at the meet.
 
August 13th, 2024 (Tuesday)

Session #1
Deads;**Sumo
4 sets 2 reps 225lbs (DE)
2 sets 3 reps 275lbs, 300lbs
1 set 2 reps 325lbs
2 sets 1 rep 365lbs, 405lbs

Biceps;
Barbell Curls;
20, 15, 10, 10, 8, 7, 5, 5, 5, 5, 5 reps

Session #2
Seated Rows;
4 sets 11 reps

Chest Supported Dbl Rows;
4 sets 13 reps

Lat Pull Downs;
4 sets 15 reps

Biceps;
Machine Preacher Curls
5 sets 10 reps

Had a feeling it was going to be bad but was worst than I thought. Probably should have de-loaded maybe a week ago but taking next week off so pushed through. Original plan for tomorrow was 405x1 with the A7s on but at this point would be surprised if I got 365 to 375lbs. Signed up for the Dec 8th meet so hopefully this time can make both meets without being sick. Weighed 188lbs this morning and took some pics and my abs are barely visible. I want to cut so at least have some semblance of abs and thinking depending on my carbs it would be 176 to 180lbs. 17 weeks out but depending how things go, I want to make a run at the 165lb class. Still a long ways out but right now that is the plan.
 
Dustin07 said:
165! Have you ever competed that low before?
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Yes, back in 12/2/ 17. My 1st meet here in Oregon. Was the 1st time did a serious water cut and made a ton of mistakes but it is all a learning process. Think I was 176lbs a week out and on low carbs so that screwed everything up. Look back in the log and guess woke up the day before weigh ins at 174.5 and started cut around 2pm and weighed in at 162.9 at 8am the next day. If I do make a push for it things should go smoother.
 
August 14th, 2024 (Wednesday)

Session#1
Bench;
1 set 7 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 185lbs
1 set 2 reps 225lbs
2 sets 1 rep 245lbs, 260lbs, 280lbs

OHP's;
3 sets 1 reps 135lbs, 150lbs, 160lbs

Squats;
1 set 7 reps 135lbs
1 set 5 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
2 sets 1 rep 275lbs, 300lbs

A7 Sleeves
2 sets 1 rep 325lbs, 350lbs

Session#2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Single Leg Press;
3 sets 13 reps

Leg Extensions;
2 sets 15 reps

This has to be the worst 3 weeks of lifting in my life hands down. 7 weeks ago hit 405x2 for squats and even though I did increase bench my a measly +5lbs, my 275 for reps decreased by 1. Best this block was 2 reps. Hard not being frustrated in all this but guess the perfect storm hit and sunk me to the bottom. Will de-load next week and when I start back up with be 7 weeks out for 1st meet. Deads/ Squats not running a peaking block and will be pretty much be a normal block. I am going to experiment with doing them both in waves and opposite weeks until the last couple week. Bench, I programmed a peaking block since there is plenty of time to recover and run another peaking block after the meet. Just need to keep reminding myself that the day of the meet cannot go all out on deads and even squats for the or the next meet with be screwed.
 
August 25th, 2024 (Sunday)

Average Weekly Weight: 188lbs

Bench, Feet Up/ Pause;
4 sets 3 reps 155lbs, 175lbs 195lbs, 210lbs
Was suppose to be just pause and not feet up

RDL's, EMOM;
4 sets 7 reps 135lbs
Was suppose to be deads

Squats;
4 sets 3 reps 225lbs, 250lbs, 275lbs, 290lbs
Probably 3 RiR on last set

Worked a double on Saturday and got just under 4 hours of sleep. If I was not starting a meet prep would have passed since nothing positive could come out of working out. I did modify the movements to take stress of the body while still get a decent workout. Went back and forth at work if I was going to go in and decided mentally I just had to. Being 7/ 15 weeks out for the meets just needed to go in to turn the switch on in my head to know it is time to go to work. Glad I did because today really start working on my diet and in the gym my focus was spot on with what I had to give.
 
August 26th, 2024 (Monday)

Session #1
Bench;
Pause
5 sets 7 reps 140lbs, 155lbs, 170lbs, 185lbs, 200lbs

Regular
2 sets 5 reps 215lbs, 230lbs

CGBP;**Should Saver
4 sets 5 reps 155lbs, 175lbs, 195lbs, 210lbs

OHP's;EMOM
7 sets 2 reps 115lbs,
4 sets 2 reps 125lbs, 135lbs, 145lbs, 155lbs

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
When you are within a couple months of comp, every time you can touch a barbell matters. Obviously you only want to do it as many times as you can meaningfully recover from, but it’s better to lower the intensity or volume and get the neurological exposure in than miss practice entirely.
 
Hyde said:
When you are within a couple months of comp, every time you can touch a barbell matters. Obviously you only want to do it as many times as you can meaningfully recover from, but it’s better to lower the intensity or volume and get the neurological exposure in than miss practice entirely.
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That was my thinking too. With as hard as the double hit me on Saturday I so far this week have been picking my spots when to pick the intensity up.
 
August 27th, 2024 (Tuesday)

Weight: 185lbs**Lowest morning weight in a long time. Abs are starting to slowly come in, so think about 10lbs to go.

Session #1
Deads;**Conv
4 sets 7 reps 225lbs, 250lbs, 275lbs, 300lbs

RDL's;**Sumo
4 sets 9 reps 155lbs, 175lbs, 195lbs, 215lbs

Rack Pulls;**At knees
3 sets 5 reps 275lbs, 295lbs, 315lbs
Pretty drained still so went a little higher on the rack pulls and reduced the sets/ weight

Biceps;
100 reps

Session #2
Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 11 reps

Chested Supported Dbl Rows;
4 sets 9 reps

Cable Curls;
4 sets 13 reps
 
dapack said:
Weight: 185lbs**Lowest morning weight in a long time. Abs are starting to slowly come in, so think about 10lbs to go.
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You and I are at nearly the same point right now, I weighed in at 186.8 today and feel like the abs are close. I'll definitely be watching you closely to see how you adjust to the lower weight to keep and build that strength.
 
Dustin07 said:
You and I are at nearly the same point right now, I weighed in at 186.8 today and feel like the abs are close. I'll definitely be watching you closely to see how you adjust to the lower weight to keep and build that strength.
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Bench will probably be the biggest lift to suffer but think if I stick to the right plan can gain some back.
 
August 28th, 2024 (Wednesday)

Session #1
Squats;**Squat Shoes/ Cerberus Sleeves
6 sets 5 reps 185lbs, 225lbs, 250lbs, 275lbs, 300lbs, 315lbs

Incline Press;
5 sets 5 reps 155lbs, 170lbs, 185lbs, 195lbs, 205lbs

CGBP, Inclines;
5 sets 5 reps 115lbs, 125lbs, 135lbs, 145lbs, 155lbs

Session #2
Hack Squats;
6 sets 11 reps

Machine Leg Press;
5 sets 13 reps

Leg Extension;
4 sets 9 reps

Leg Press;
3 sets 13 reps

Finally had a good workout session after all this time. Feel had maybe a couple more reps in me so happy with that. On my spreadsheet starting to make notes what type of sleeves I wear and if I use squat shoes. I really love the comfort and ease of the Cerberus sleeves but feel the SSBs are a little better. Also, just want to make sure when comparing numbers everything is equal.
 
dapack said:
August 28th, 2024 (Wednesday)

Session #1
Squats;**Squat Shoes/ Cerberus Sleeves
6 sets 5 reps 185lbs, 225lbs, 250lbs, 275lbs, 300lbs, 315lbs

Incline Press;
5 sets 5 reps 155lbs, 170lbs, 185lbs, 195lbs, 205lbs

CGBP, Inclines;
5 sets 5 reps 115lbs, 125lbs, 135lbs, 145lbs, 155lbs

Session #2
Hack Squats;
6 sets 11 reps

Machine Leg Press;
5 sets 13 reps

Leg Extension;
4 sets 9 reps

Leg Press;
3 sets 13 reps

Finally had a good workout session after all this time. Feel had maybe a couple more reps in me so happy with that. On my spreadsheet starting to make notes what type of sleeves I wear and if I use squat shoes. I really love the comfort and ease of the Cerberus sleeves but feel the SSBs are a little better. Also, just want to make sure when comparing numbers everything is equal.
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That’s a great session there man!
 
dapack said:
August 28th, 2024 (Wednesday)

Session #1
Squats;**Squat Shoes/ Cerberus Sleeves
6 sets 5 reps 185lbs, 225lbs, 250lbs, 275lbs, 300lbs, 315lbs

Incline Press;
5 sets 5 reps 155lbs, 170lbs, 185lbs, 195lbs, 205lbs

CGBP, Inclines;
5 sets 5 reps 115lbs, 125lbs, 135lbs, 145lbs, 155lbs

Session #2
Hack Squats;
6 sets 11 reps

Machine Leg Press;
5 sets 13 reps

Leg Extension;
4 sets 9 reps

Leg Press;
3 sets 13 reps

Finally had a good workout session after all this time. Feel had maybe a couple more reps in me so happy with that. On my spreadsheet starting to make notes what type of sleeves I wear and if I use squat shoes. I really love the comfort and ease of the Cerberus sleeves but feel the SSBs are a little better. Also, just want to make sure when comparing numbers everything is equal.
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My brovice is to use the Cerberus more then, especially further out, as they are comfier. Then in your head you have the SBDs for when you need to turn up the heat, an extra trick up your sleeve, and they will stay stiffer longer because the bulk of the miles will be put on the Cerberus for your training sleeves.

Are these both the expensive comp style, or are the Cerberus the cheaper traditional neoprene model? Those always kicked ass for me, but I’ve never used the new gangster stuff.
 
Hyde said:
My brovice is to use the Cerberus more then, especially further out, as they are comfier. Then in your head you have the SBDs for when you need to turn up the heat, an extra trick up your sleeve, and they will stay stiffer longer because the bulk of the miles will be put on the Cerberus for your training sleeves.

Are these both the expensive comp style, or are the Cerberus the cheaper traditional neoprene model? Those always kicked ass for me, but I’ve never used the new gangster stuff.
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I bought these ones:
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Love them for training and cannot see myself using the SBDs that often anymore since at the meet will be using the A7s Rigor Mortis. The SBDs will be just backups at this point.
 
dapack said:
I bought these ones:
Invalid Link Removed

Love them for training and cannot see myself using the SBDs that often anymore since at the meet will be using the A7s Rigor Mortis. The SBDs will be just backups at this point.
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Oh snap those are the double-ply (not neoprene); yeah those are pretty gangster if they are fairly snug.

I have those in the red triple-ply, and even getting them a size up loose so I can put them on with ease, but still they must give me like 30lbs just from all the material.
 
Dustin07 said:
I did not expect to see that price, I feel like my rehbands cost more than that EACH back in the day
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My EliteFTS double-ply were like $40 with a sale, like they have going now for Labor Day. Ply is absolutely gangster if you order snug enough, while still being way easier to take on & off than the hardcore comp neoprenes, and indestructible/lasts forever. I’ve never seen a pair fail or tear.

It’s just not comp legal, and they’re way less comfortable compared to something like your Rehbands, so it’s under half the price. But it’s the way to go for general training if you’re looking for more carryover with convenience, longevity and affordability.
 
Hyde said:
My EliteFTS double-ply were like $40 with a sale, like they have going now for Labor Day. Ply is absolutely gangster if you order snug enough, while still being way easier to take on & off than the hardcore comp neoprenes, and indestructible/lasts forever. I’ve never seen a pair fail or tear.

It’s just not comp legal, and they’re way less comfortable compared to something like your Rehbands, so it’s under half the price. But it’s the way to go for general training if you’re looking for more carryover with convenience, longevity and affordability.
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They are probably 1 size to big to be really tight. The 1st pair I sent back since they were so loose but decided since these are for training only would keep them.
 
September 1st, 2024 (Sunday)

Average Weekly Weight: 187lbs

Squats;**Cerberus Sleeves
4 sets 3 reps 225lbs, 250lbs, 275lbs, 315lbs

Deads;**EMOM
7 sets 7 reps 225lbs

Bench;**Pause
4 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs

Took about 35 mins to complete, moved pretty quick throughout. Main point for today was to build up my conditioning and get some solid reps in. Tracked my calories last week for the 1st time in ages. Knew my protein was lows, day 1 was 100 gram, so as the week went along made adjustments. Average for the week;
Calories: 1,850
Fats: 58
Carbs: 145
Fiber: 34
Protein: 195
Calories are pretty good to loose some weight but next week on non workout days will try to aim for less since those day average was 1,900. Scale started to move up as the week went along which was expected since more protein means more stuff sitting in my stomach. Hope for a lose this week but expecting to stay flat or at worst +1lb.
 
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September 2nd, 2024 (Monday)

Session #1
Bench;**Mixed Grips
Pause
9 sets 5 reps 140lbs, 155lbs, 170lbs, 170lbs, 185lbs, 185lbs, 190lbs, 195lbs, 200lbs
Reg Bench;
4 sets 5 reps 205lbs, 210lbs, 215lbs
Managed to get this done in 23 mins. Was moving pretty quick until last few sets.

OHP's;**EMOM
10 sets 2 reps 115lbs
3 sets 2 reps 125lbs, 140lbs, 150lbs

Session #2
Flat Dbl Press;
4 sets 9 reps 55lbs, 65lbs, 75lbs, 85lbs
Was surprised to get this heigh considering everything about 1 hours earlier

Seated Dbl Press;
4 sets 9 reps

Skullies;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Was not much time in between session but was enough to recover and to re-focus. Don't know how long will continue the double sessions but really loving them. 1st session can focus on the heavy lift and push hard and with the time in between can re-focus and push harder than normal on the hypertrophy work.
 
Keep fighting the good fight, consistency will win the day in the end! I would expect a bit of a whoosh at some point if loss is stagnant. May drop 2-3lbs at once once the body stops holding water trying to maintain the current weight.
 
MrKleen73 said:
Keep fighting the good fight, consistency will win the day in the end! I would expect a bit of a whoosh at some point if loss is stagnant. May drop 2-3lbs at once once the body stops holding water trying to maintain the current weight.
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Been pretty good lately at -1lb a week once I broke through the low 190s. 14 weeks out and would like to get to 178 to 180 as quick a possible without sacrificing to much muscle. That way my body can sort of adjust to the lighter weight before the meet. Would like to be there at least 4 weeks out but will see how it goes.
 
September 3rd, 2024 (Tuesday)

Squats;**High Bar/ Cerberus Sleeves/ Squat Shoes
4 sets 7 reps 135lbs, 185lbs, 215lbs, 240lbs

Hack Squats;
4 sets 9 reps

Leg Press;
4 sets 11 reps

Machine Single Leg Press;
4 sets 13 reps

Leg Extensions;
3 sets 15 reps

Today was suppose to be heavy deads but only got 5.5 hours of sleep so pivoted to squats. Seen no sense doing a double session because of this. Would have done SSB but the gym I went to today does not have it so did high bar instead.
 
dapack said:
September 2nd, 2024 (Monday)

Session #1
Bench;**Mixed Grips
Pause
9 sets 5 reps 140lbs, 155lbs, 170lbs, 170lbs, 185lbs, 185lbs, 190lbs, 195lbs, 200lbs
Reg Bench;
4 sets 5 reps 205lbs, 210lbs, 215lbs
Managed to get this done in 23 mins. Was moving pretty quick until last few sets.

OHP's;**EMOM
10 sets 2 reps 115lbs
3 sets 2 reps 125lbs, 140lbs, 150lbs

Session #2
Flat Dbl Press;
4 sets 9 reps 55lbs, 65lbs, 75lbs, 85lbs
Was surprised to get this heigh considering everything about 1 hours earlier

Seated Dbl Press;
4 sets 9 reps

Skullies;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Was not much time in between session but was enough to recover and to re-focus. Don't know how long will continue the double sessions but really loving them. 1st session can focus on the heavy lift and push hard and with the time in between can re-focus and push harder than normal on the hypertrophy work.
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That’s a heck of a great double session
 
dapack said:
Been pretty good lately at -1lb a week once I broke through the low 190s. 14 weeks out and would like to get to 178 to 180 as quick a possible without sacrificing to much muscle. That way my body can sort of adjust to the lighter weight before the meet. Would like to be there at least 4 weeks out but will see how it goes.
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Nice and stable loss, good stuff. Sounds like a great plan!
 
September 4th, 2024 (Wednesday)

Session #1
Deads;**Sumo
4 sets 2 reps 225lbs (DE)
1 set 2 reps 275lbs
5 sets 5 reps 300lbs, 325lbs, 350lbs, 375lbs, 400lbs

Rack Pulls;**Peg 3
4 sets 5 reps 275lbs, 315lbs, 350lbs, 375lbs

Bench;**Comp
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs 275lbs

CGBP;**Shoulder Saver
5 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 230lbs

Biceps;
100 reps

Session #2
Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Smith Barbell Rows;
4 sets 9 reps

Rear Peck Deck;
3 sets 15 reps

Amazing what a week with not working a double does to lifting. Best overall week in ages but going to take a miracle this week for it not to happen. Really can feel the difference in my bench over the last 2 weeks since I started peaking it. Last actual meet I did, last heavy comp bench was about 10 days out at 290lbs and ended with 303lbs. Could have hit 290lbs today and this was my 3rd pressing session of the week with sore chest and triceps. Starting to feel better about hitting 304lbs at the meet. Realize why I do deads before squats each week since my quads were aching from yesterday and every rep on deads could feel the pain. 5 weeks out this Saturday for the warm up meet.
 
September 6th, 2024 (Friday)

Squats;**SSB Sleeves/ Flats
4 sets 3 reps 225lbs, 255lbs, 290lbs, 330lbs

Deads;**EMOM
5 sets 7 reps 205lbs

Bench;**Pause/ Feet Up
4 sets 3 reps 155lbs, 185lbs, 205lbs, 230lbs

Well got stuck last night but only for an additional 6.5 hours of OT. Still only got a little over 5 hours of sleep but considering everything these were pretty good numbers. Did back off since deads were 9x7 @ 225lbs and bench was feet down. Days off are switching this week to Sun/ Mon so lifting days will switch too. Depending on what the wife and I have going on Sat/ Sun going to have to adjust on the fly. With all that, hoping to at least get some decent session in this week. Tomorrow have something planned when I get off so going to try and get up at 3am and hit the gym before work. On my early days, which start at 5am I am usually up around 330ish anyways. Also, besides days off switching every day will be 5am start. This is from now to 2nd week in March and after that will have to see what I can get.
 
September 7th, 2024 (Saturday)

Average Weekly Weight: 187lbs
Started out heavy for the week since the diet change but last 4 days 186lbs was my average and seen a low of 184lbs.

Bench;
Pause
3 sets 4 reps 185lbs, 200lbs, 210lbs

Regular
3 sets 4 reps 225lbs, 245lbs, 255lbs

OHP's;**EMOM
3 sets 1 rep 115lbs
3 sets 1 rep 125lbs
2 sets 1 reps 135lbs
2 sets 1 rep 145lbs, 155lbs

Flat Dbl Press;
3 sets 13 reps

Seated Dbl Press;
3 sets 13 reps

Seated Triceps Extensions;
3 sets 13 reps

Push Downs;
3 sets 15 reps

That OT took a lot out of me so slept in a little before work. Worst case have 2 days of good rest before I start my heavy lifting for the week but obviously only 1 this week. Tomorrow is light deads, 4x6, so thinking will pass on heavy rack pulls to hopefully recover a little before the next day and heavy squats.
 
September 9th, 2024 (Sunday)

Lat Pull Downs;
5 sets 13 reps

Chested Support Rows;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Reverse Peck Deck;
4 sets 15 reps

Took the lose and didn't even attempt light deads. Just worn down and beat up.
 
September 9th, 2024 (Monday)

Session #1
Bench;
Comp
4 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs

Reg Bench;
5 sets 1 rep 250lbs, 260lbs, 270lbs, 280lbs, 290lbs

CGBP;**Shoulder Saver
5 sets 5 reps 155lbs, 185lbs, 200lbs, 215lbs, 230lbs

Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs, 330lbs**Forgot to log these

Session #2
Leg Press;
5 sets 9 reps

Hack Squats;
4 sets 11 reps

Single Leg Press;
3 sets 13 reps

Leg Extensions;
2 sets 15 reps

Just realized today was my 8th day out of 9 working out. Compound that with not so good sleep it is no wonder I am worn down. I was extremely happy with squats since when I made the spreadsheet had 335-340 in mind for this week. I probably could have managed it, though would have been a hard grinder. Bench was also really good under the situation and almost was going to do another set at 300 or maybe even 305. Hopefully no OT this week and can get a few nights of solid sleep for next week. Squats are tracking pretty good for the meet and still thinking around 425 raw is manageable.
 
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Things are looking really good in here and it sounds like you're in a great mental place to lead this charge, pretty inspiring to watch you get ready for another comp!
 
The man has resilience for sure. Several preps and then unfortunate situations taking the opportunity away. The continuous grit and grind of just getting back in the saddle and preparing to do the next feasible competition proves his discipline and passion for the sport. @dapack Impressive work ethic but don't forget to rest and recover when needed.
 
MrKleen73 said:
The man has resilience for sure. Several preps and then unfortunate situations taking the opportunity away. The continuous grit and grind of just getting back in the saddle and preparing to do the next feasible competition proves his discipline and passion for the sport. @dapack Impressive work ethic but don't forget to rest and recover when needed.
Click to expand...
thanks, really appreciate. us old timers need to work a little harder lol
 
September 12th, 2024 (Thursday)

Session #1
Deads;**Sumo
4 sets 2 reps 225lbs (DE)
1 set 1 rep 275lbs
6 sets 4 reps 300lbs, 325lbs, 350lbs, 375lbs, 400lbs, 425lbs
Felt like had a couple more in me but not looking to kill myself this close out.

Rack Pulls,**Peg 3
4 sets 4 reps 275lbs, 315lbs, 365lbs, 405lbs

Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs 275lbs, 285lbs
Really felt 295 was def do able and probably 300. This is the start of my 4th week peak bench for the meet and things are coming along better than planned.

Biceps;
100 reps

Session #2
Lat Pull Downs;
6 sets 13 reps

Seated Rows;
6 sets 13 reps

Preacher Curls;
4 sets 13 reps

Lucky so far this week with no OT and starting October things should get better were it is just maybe once a month. Couple post up said with my new days off and whatever the wife and I have planned, plus the ever looming OT, need to be flexible in my workouts. Spent like almost an hour the other day rearranging everything and updated my spread sheet just in case I made it today without OT. Monday was suppose to be deads but figured if I got stuck with OT than the whole workout week would be horrible. Plus, seems like on workdays getting better sleep so might as well take advantage of it.
 
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