DaPack..Fighting Age One Day at a Time

[Dustin07]

everything is looking really strong like you have a great foundation to prep with here, and if you end up with some favorable sleep schedules who knows what's in store, that's great!

 

[dapack]

everything is looking really strong like you have a great foundation to prep with here, and if you end up with some favorable sleep schedules who knows what's in store, that's great!

That is the plan for sleep. I know in the coming week or 2 going to have to work a double but trying to hold off as long as possible. Hate going in on my day off but that is an option too. At least would not wear on me like a double shift.

 

[dapack]

September 13th, 2024 (Friday)

Squats, High Bar;**Cerberus Sleeves/ Squat Shoes
4 sets 7 reps 155lbs, 195lbs, 235lbs, 275lbs

RDL's, Sumo;
4 sets 9 reps

Bench;*Feet Up
4 sets 7 reps 135lbs, 155lbs, 185lbs, 235lbs

Decided at work to switch everything up today at the last moment. Squats was suppose to be 4x3 but decided to do my light day today so on Sunday can start putting the A7s sleeves and start getting used to them. RDL's was suppose to be 7x7 deads but after yesterday seen no point of that and went with a lighter movement to recover. Bench was 4x3 but and like deads went with a lighter movement because of yesterday.

 

[akboom87]

Looks like a great session still. How’s the weight coming you still dropping pounds? Or in striking distance and holding.

 

[dapack]

Looks like a great session still. How’s the weight coming you still dropping pounds? Or in striking distance and holding.

Been flat at 187lbs the last week weeks since tracking my calories and finally starting to come down. This is the 4 weeks track and before had a feeling protein was to low, 100 to 120 grams, and carbs to high, 250 to 300. Last week 230 protein and 130 carbs. Thinking putting some muscle on I lost when my protein was so low. 4 weeks ago barely had cuts in my quads and took pics today and def a huge difference. Also, fat around lats is coming off and can start to actually see my lats. So even though weight is the same I know been losing bodyfat. 181 in 4 weeks is no prob at this point. 165 in 12 weeks would say at this point very unlikely.

 

[dapack]

September 15th, 2024 (Sunday)

Session #1
Squats;**A7 Sleeves/ Squats Shoes
5 sets 3 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs**Pretty sure a non wrap/ sleeve PR. Redoing my spread sheet to get everything better organized before I really know.

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

Biceps;
5 sets 15 reps

Usually go heavy/ low reps in flats but today wanted to make sure one last time what type of shoe I will wear at the meet. After today think flats is the way to go at the meet. Just feel in flats can use my hips more and overall just a better position for me. Think I should be in a good position for 425 at the meet.

 

[Dustin07]

I have really really grown to love squatting more in my flats since making that transition. I do think it challenges my ankle mobility a little more and that might be the source of my heel pain that has been coming and going lately, but the grip and "stickiness" I feel to the ground through the lift has been dynamite.

 

[dapack]

I have really really grown to love squatting more in my flats since making that transition. I do think it challenges my ankle mobility a little more and that might be the source of my heel pain that has been coming and going lately, but the grip and "stickiness" I feel to the ground through the lift has been dynamite.

There with you. Main point getting the squat shoes was for more focus on growth/ strength in my quads. Which seems to be working.

 

[dapack]

September 16th, 2024 (Monday)

Session #1
Bench;
Pause
6 sets 3 reps 135lbs, 155lbs, 175lbs, 185lbs, 200lbs, 215lbs
5 sets 3 reps 230lbs, 245lbs, 260lbs, 275lbs, 285lbs
Really think if I just chased it had 295 in me today for the top set.

CGBP;**Shoulder Saver
5 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs

OHP's;**EMOM
10 sets 2,1,2,1..reps 135lbs, 150lbs, 135lbs, 150lbs..

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Dbl Spoons;
4 sets 13 reps

Push Downs;
4 sets 15 reps

Face Pulls;
4 sets 15 reps

So already moving things around for next week in my scheduled works just in case OT hits me. Hate only 5 days in-between but thinking will take tomorrow off and get deads in for the week. If I make Thursday with no OT will hit comp bench and some additional work. Rest of week will be how the past 2 days went.

 

[Dustin07]

Considering you and I float around a similar 1rm max on bench (I think you have me by 15 or so lbs) that 285 x 3 seems pretty damn solid to me


I can't remember why I went to heels back in the day. I got my ristos back when you and I were over at the body building dungeon back in the day, I think for stability.

Now days I feel like quads are my major week point in the legs to work (and adductor)

 

[MrKleen73]

Sounds like you are getting a nice recomp effect which is awesome. Trust me I understand having to deal with work and trying to move things around to keep making progress while work and life are chipping away at my available time.

 

[dapack]

September 17th, 2024 (Tuesday)

Session #1
Deads;**Sumo
4 sets 2 reps 225lbs
6 sets 3 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs
1 set 1 rep 440lbs
Seen this coming with only 5 days rest and not the best sleep last night. Weird part is 400lbs was hard but never in doubt. Think what energy I had for deads was spent on that.

RDL's;**Sumo
4 sets 9 reps

Rack Pulls;**Peg 3
4 sets 3 reps 315lbs 365lbs, 405lbs, 455lbs

Bench;
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

Biceps;
100 reps

Session #2
Lat Pull Downs;
6 sets 13 reps

Seated Rows;
4 sets 13 reps

Lat Pull Downs, Dual Arm;**Don't know how to list but a pull for each arm
4 sets 13 reps

Biceps;
5 sets 13 reps

25 days out and really need to starting hammer things out a little. With my workouts coming at different times, this in the past would have been on Sunday coming up. Plan from day one for the 1st meet is just keep training deads/ squats as normal but at some point need to decide when the last heavy lift will be so the 1st meet is not a total bust. Think deads will be 10 days out if things workout and and squats about 8 days out.

 

[dapack]

Sounds like you are getting a nice recomp effect which is awesome. Trust me I understand having to deal with work and trying to move things around to keep making progress while work and life are chipping away at my available time.

Part of life I guess. Think that is what sets most of us apart on here though. We push through even in the roughest times. Covid was so horrible not being able to lift and blow of steam when the gyms were closed. My wife comes 1st in life but lifting is 2nd.

 

[Dustin07]

Covid was so horrible not being able to lift and blow of steam when the gyms were closed. My wife comes 1st in life but lifting is 2nd

Amen!

I was really happy during COVID to not gain any weight. I borrowed a bunch of gear from my buddy's gym and lifted on my front porch and golfed a lot.

Then when I could get back into the gym I realized my weight belt didn't fit right and I gained weight super fast. It wasn't that I didn't gain weight during COVID< i definitely atrophied some muscle and replaced it with a matching amount of fat!! I "lifted" during covid, but 4-6 days a week for 60-90 minutes turned into more like 3-4 days a week for like 30 minutes I think if i'm honest lol.

 

[Hyde]

Doing some great work.

At less than 25 days out, considering your food is restricted and you are peaking, start pulling out your accessory volume and intensity - lower each week. Especially with your hit or miss sleep/recovery from work.

What needs to happen now is the comp practice. Nothing else is going to help you, provided you maintain enough GPP to manage the meet.

 

[dapack]

Doing some great work.

At less than 25 days out, considering your food is restricted and you are peaking, start pulling out your accessory volume and intensity - lower each week. Especially with your hit or miss sleep/recovery from work.

What needs to happen now is the comp practice. Nothing else is going to help you, provided you maintain enough GPP to manage the meet.

Going to slowly start doing that this coming week. Deads/ Squats not truly peaking but will start to reduce some of the other stuff. Still trying to build both for the next meet and bring up my weaker areas.

 

[dapack]

September 22nd, 2024 (Sunday)

Average Weekly Weight: 186.5lbs

Squats;**Messing with some different variables today
Cerberus Sleeves/ Squat Shoes
4 sets 3 reps 205lbs, 245lbs, 275lbs, 300lbs
1 set 1 rep 315lbs
Cerberus Sleeves/ Flats
1 set 1 rep 315lbs
Cerberus Sleeves/ Flats
1 set 1 rep 325lbs
Cerberus Sleeves/ Squat Shoes
1 set 1 rep 325lbs
A7s Sleeves/ Squat Shoes
1 set 1 rep 325lbs
A7s Sleeves/ Flats
4 sets 1 rep 325lbs, 350lbs, 375lbs, 400lbs

Woke up Wednesday sick and finally getting over it. Today, besides last couple sets, was all pretty light work. Wanted to see if I was truly stronger in flats than squats shoes or just in my mind. The difference is very minimal but I am stronger and feeling better in flats. Next was how the difference was in the Cerberus compared to the A7s and feel that the A7s add around 30ish more pounds. The other thing I was worried about if warming up 1st the the Cerberus and being able to put on the A7s and was not to hard. Dried what sweat I could and waited and little bit before I slipped them on. Biggest worry too was could I leave the A7s on after warming up before my flight started and was long as my legs were stretched out no issue. Took a video of the last set and a still in the hole to check my depth and seemed good. At meets always go lower and since I was a getting over being sick was just a little of in everything today.

 

[dapack]

Anyone know how to "Like" posts? I am not showing that option anymore

 

[Hyde]

Anyone know how to "Like" posts? I am not showing that option anymore

No, it’s been down. Admin is trying to fix it he said though. But I “like” your training Sounds like A7s in flat shoes it is!

 

[dapack]

No, it’s been down. Admin is trying to fix it he said though. But I “like” your training Sounds like A7s in flat shoes it is!

It seems that way. Glad I spent a good amount of time figuring it out today

 

[Dustin07]

Took a video of the last set and a still in the hole to check my depth and seemed good.

you stand up as fast there as I do during my 135lb warm ups lol

 

[dapack]

you stand up as fast there as I do during my 135lb warm ups lol

I been trying to slow things down descending last couple of years but for me getting the pop/ rebound out of the hole helps me drive the weight up quick. Plus, the A7s have a nice rebound on them.

 

[dapack]

September 23rd, 2024 (Monday)

Bench;
Pause
3 sets 3 reps 165lbs, 185lbs, 205lbs

Comp
6 sets 1 rep 225lbs, 240lbs, 255lbs, 270lbs, 285lbs, 300lbs

Reg Bench;
3 sets 1 rep 275lbs, 295lbs, 315lbs

CGBP's;**Shoulder Saver
5 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs

OHP's;
4 sets 7 reps 95lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Extensions;
3 sets 13 reps

Push Downs;
3 sets 15 reps

Not trying to be over confident and unless something major happens, 304lbs at the meet is a done deal. Almost thought of doing 310lbs but decided to dropped back down and try and hit 3 plate regular. Honestly felt had more in both lifts, around 10lbs, but decided not to turn a training day into a ME this close out. State record is 303.1 and plan was to chip it, +500 grams, on the last attempt. Thinking unless things go south will chip it on my 2nd attempt just to be safe and go for broke the last attempt. 314 seem do able right now.

 

[Dustin07]

Bench is looking great!!

 

[Hyde]

Nothing wrong with a 140/308 either for a third. When you take a weight that is a done deal PR, it feels great going into it knowing victory & progress is certain.

 

[dapack]

Nothing wrong with a 140/308 either for a third. When you take a weight that is a done deal PR, it feels great going into it knowing victory & progress is certain.

336lbs is my pr for bench. Was back in 2014. Don't think Will ever pr bench again. Was 212lbs and was shortly after switching from bodybuilding so had a lot more muscle.

 

[Hyde]

336lbs is my pr for bench. Was back in 2014. Don't think Will ever pr bench again. Was 212lbs and was shortly after switching from bodybuilding so had a lot more muscle.

That’s why they have weightclasses! My 220 comp PR is 347, my 242 is 363, and 275 is 396.

 

[dapack]

That’s why they have weightclasses! My 220 comp PR is 347, my 242 is 363, and 275 is 396.

Never thought about it that way. Guess be would be unfair to compare 165 to 220 class. So looks like 181 my lifts are: 402 wraps, 292, 451 and total of 1124. All should go down in a couple weeks

 

[Dustin07]

So looks like 181 my lifts are: 402 wraps, 292, 451 and total of 1124. All should go down in a couple weeks

those all seem like really strong numbers to me.
I'd actually be pretty happy if I could find those, I haven't hit a 400lb squat yet. 450 is my normal plateau on pulls (my 485 was at 207lb bodyweight), and a 292 in comp is a lot different than me hitting a 295 touch and go at the gym.

 

[MrKleen73]

Some great work in here, I like all of these posts!

 

[dapack]

September 25th, 2024 (Wednesday)**The Stars Aligned

Deads;**Sumo
4 sets 2 reps 225lbs (DE)
4 sets 2 reps 275lbs, 315lbs, 365lbs, 405lbs
1 set 1 rep 425lbs
1 set 4 reps 450lbs**Weight for Rep PR/ PR for Reps at Weight**Only 13th time pull 450

Bench;
7 sets 2 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

Rack Pulls;**Peg #
4 sets 2 reps 315lbs, 365lbs, 405lbs, 455lbs

The crazy thing about the last set was how clean/ smooth all the reps were to the point on the 4th just called it good. Easily had 5 if not 6 reps in me and like the other day with bench wasn't about to turn this into a ME day at 17 days out. Hoping next week to hit about 470lbs for a smooth single for the last heavy pull before the meet.

 

[dapack]

Some great work in here, I like all of these posts!

Thanks. Things seem to be coming together at the last moment.

 

[dapack]

those all seem like really strong numbers to me.
I'd actually be pretty happy if I could find those, I haven't hit a 400lb squat yet. 450 is my normal plateau on pulls (my 485 was at 207lb bodyweight), and a 292 in comp is a lot different than me hitting a 295 touch and go at the gym.

Thanks. 485 deads is more than me and close to the 500lbs we been aiming for regardless of body weight.

 

[Hyde]

I know you are going to do your thing, but at 17 days out now and pulling a PR set of 4, I would hang the heavy pulling up. Just do like 5 singles at 405 next week and 5-6 days before the meet pull 225 for 5 singles to grease the groove. Then pull a PR at the meet.

 

[Dustin07]

Good luck at the comp, it really looks like your hard work has been giving you some killer results this fall!!

1 set 4 reps 450lbs**Weight for Rep PR/ PR for Reps at Weight**Only 13th time pull 450

looks to me like you probably do have 485+ at this point, that's an awesome PR !

Thanks. 485 deads is more than me and close to the 500lbs we been aiming for regardless of body weight.

I had to put on 25lbs to get there lol. I felt great but needed new clothes and started feeling fat in the face. But the weight gain definitely had me crushing PRs on deads and bench!

 

[SkRaw85]

Congrats on those dead PRs!!!! And we got our like button back, mutiny averted

 

[dapack]

I know you are going to do your thing, but at 17 days out now and pulling a PR set of 4, I would hang the heavy pulling up. Just do like 5 singles at 405 next week and 5-6 days before the meet pull 225 for 5 singles to grease the groove. Then pull a PR at the meet.

You are right. With my days off switching and trying to get deads in early this workout wasn't planned until next Wednesday, 10 days out. Deads are running a week ahead of schedule. Will Def do light work next week

 

[dapack]

Good luck at the comp, it really looks like your hard work has been giving you some killer results this fall!!



looks to me like you probably do have 485+ at this point, that's an awesome PR !


I had to put on 25lbs to get there lol. I felt great but needed new clothes and started feeling fat in the face. But the weight gain definitely had me crushing PRs on deads and bench!

Thanks. Hoping the Dec meet plays out like planned.

 

[MrKleen73]

It is so nice to be able to like posts again!

 

[dapack]

September 27th, 2024 (Friday)

Squats;
Cerberus Sleeves
1 set 3 reps 225lbs, 1 set 2 reps 275lbs, 1 set 1 rep 300lbs

A7s Sleeves
3 sets 1 rep 315lbs, 340lbs, 365lbs

Bench;**Pause
4 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs

On of those days after the first couple warm ups should have packed my bag and left. Can't remember the last time had a squat session as horrible as this. Bench to was off since had 260lbs in my mind for last set. Last heavy squat is Monday so hoping to rebound and gain back some confidence heading into the meet.

 

[Hyde]

 

[dapack]

View attachment 246114

Lol. Yeah had a feeling that was part of it. Plus on a 20 hr fast at the time. Just was not a true ME on the deads and figured would be fine. Guess not

 

[Hyde]

Lol. Yeah had a feeling that was part of it. Plus on a 20 hr fast at the time. Just was not a true ME on the deads and figured would be fine. Guess not

20 hour fast?? Come on now, were you expecting to lift it with hopes & dreams?!

Even if you are dieting, you have to find a way to prioritize the fueling of training if that’s important to you. You can suffer the rest of the time in a deficit, but training should be sacred. There’s no reason why you can’t bring some salt or soy sauce packets with you to work, and then down a bagel or some instant oatmeal packs with a banana & peanut butter or nuts or something to whip up cold to smash before you drive to the gym. I mean you could blend a shake of oats, banana, pb and whey and leave it unrefrigerated over that shift even.

I’m not telling you to go load up on fast food, but there are simple solutions to get reasonably hydrated and fueled prior to training on the go.

 

[dapack]

20 hour fast?? Come on now, were you expecting to lift it with hopes & dreams?!

Even if you are dieting, you have to find a way to prioritize the fueling of training if that’s important to you. You can suffer the rest of the time in a deficit, but training should be sacred. There’s no reason why you can’t bring some salt or soy sauce packets with you to work, and then down a bagel or some instant oatmeal packs with a banana & peanut butter or nuts or something to whip up cold to smash before you drive to the gym. I mean you could blend a shake of oats, banana, pb and whey and leave it unrefrigerated over that shift even.

I’m not telling you to go load up on fast food, but there are simple solutions to get reasonably hydrated and fueled prior to training on the go.

Usually pretty good bringing some carbs to work along with my pre workout. Just forgot that day. Normally when working out after work I try to get at least 100 grams throughout the day and like 30 to 40 about 1 hour out. Just one of those days left in a hurry.

 

[dapack]

September 29th, 2024 (Sunday)

Average Weekly Weight: 185lbs (-1.5lbs)**Too much

Bench;**Comp
6 sets 1 rep 185lbs, 205lbs, 245lbs, 265lbs, 280lbs, 290lbs

Got only 4 hours of sleep last night and unlike Friday decided to shut it down for the day. Think was less than 20 mins was in the gym and took 60 mins round trip for the drive. Tomorrow will be my last heavy squat day no matter what, so going to try and get close to 8 hours of solid sleep. The workout will be early afternoon so will be taking in carbs leading up to the workout. Would love to hit 405 tomorrow but will settle for a clean/ smooth 375 to 385. Going to try bench again too since don't think today caused to much fatigue.

 

[Hyde]

Usually pretty good bringing some carbs to work along with my pre workout. Just forgot that day. Normally when working out after work I try to get at least 100 grams throughout the day and like 30 to 40 about 1 hour out. Just one of those days left in a hurry.

I have heard of guys keeping a box of granola bars or tub of carb powder in the trunk of their car. I always keep a couple Rice Krispies bars in my trunk. They get melted and hard but they work just as well in a pinch!

 

[Dustin07]

I at times have been known to keep bags of like gummie bears or something in the gym bag as well.

 

[dapack]

I at times have been known to keep bags of like gummie bears or something in the gym bag as well.

Both are good ideas. Have tons of cliff bars I will through in my work bag

 

[dapack]

September 30th, 2024 (Monday)

Squats;
Cerberus Sleeves
1 set 5 reps 185lbs
1 set 4 reps 225lbs
1 set 3 reps 250lbs
1 set 2 reps 275lbs
1 set 1 rep 300lbs

A7s Sleeves
4 sets 1 rep 315lbs, 350lbs, 375lbs, 405lbs

Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 15 reps

OHP's;
3 sets 7 reps

Excited to bunch back on squats and finish on a high note for my last heavy session. Actually was feeling bench from yesterday so happy hitting back to back 290. Got a little excited hitting 3 plates on bench but going back to the original plan and chipping the state record on the 3rd attempt, 304. If the 3rd attempt is easy/ smooth will take a 4th attempt but only at 308. There is no sense to push it hard with another meet 8 weeks after and hurting myself. Planned out my attempts and if things go right will sweep my 181 PRs and also should get a DOTs PR. My attempts:
Squats:
165 (363)/ 177.5 (390.5)/ 180 (418)
Bench;
125 (275)/ 132.5 (291.5)/ 138 (304.2)**State record 303.1
Deads;
190 (418)/ 205 (451)/ 223 (491.6)**State record 490.5

There most be collar weight added in because the state records don't add up to and even number. 137.5 for bench calculates to 302.5 and for deads 222.5 is 489.5. Will take around my last warm ups or close to openers for last singles but things all work is done now for this meet.

 

[akboom87]

September 30th, 2024 (Monday)

Squats;
Cerberus Sleeves
1 set 5 reps 185lbs
1 set 4 reps 225lbs
1 set 3 reps 250lbs
1 set 2 reps 275lbs
1 set 1 rep 300lbs

A7s Sleeves
4 sets 1 rep 315lbs, 350lbs, 375lbs, 405lbs

Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 290lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 15 reps

OHP's;
3 sets 7 reps

Excited to bunch back on squats and finish on a high note for my last heavy session. Actually was feeling bench from yesterday so happy hitting back to back 290. Got a little excited hitting 3 plates on bench but going back to the original plan and chipping the state record on the 3rd attempt, 304. If the 3rd attempt is easy/ smooth will take a 4th attempt but only at 308. There is no sense to push it hard with another meet 8 weeks after and hurting myself. Planned out my attempts and if things go right will sweep my 181 PRs and also should get a DOTs PR. My attempts:
Squats:
165 (363)/ 177.5 (390.5)/ 180 (418)
Bench;
125 (275)/ 132.5 (291.5)/ 138 (304.2)**State record 303.1
Deads;
190 (418)/ 205 (451)/ 223 (491.6)**State record 490.5

There most be collar weight added in because the state records don't add up to and even number. 137.5 for bench calculates to 302.5 and for deads 222.5 is 489.5. Will take around my last warm ups or close to openers for last singles but things all work is done now for this meet.

That’s a great way to wrap up heavy sessions before your meet. Squat numbers look great! Then hitting some good bench.

Granted I have never done a meet or move the weight you guys do, but your layout for meet day looks like perfect jumps and staying reserved as you have another meet to follow. I think you have a good plan.