Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

DaPack..Fighting Age One Day at a Time

Resolve10 said:
Lining up nicely. Attempts look good, I know you mean 190 not 180 for last squat.

I keep apple sauce packets and granola bars in my bag just in case I need quick carbs or if plans change.
Click to expand...
Yeah those baby food / fruit squeeze pouches are excellent, especially if it’s hot and you lack appetite.
 
October 3rd, 2024 (Thursday)

Bench;**Comp
8 sets 1 rep 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 270lbs, 280lbs, 290lbs

Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Extensions;
4 sets 13 reps

Push Downs;
3 sets 15 reps

Was getting close to being mandated for overtime and trying to avoid getting stuck next week, so I volunteered for a double on Tuesday. Ended up getting 3.5 hours of sleep and yesterday got 5 hours of sleep, so right now extremely tired. Wanted to get in and get someone work in anyways and actually happy with the top set of bench considering everything. Saturday will take my last heavy bench since usually 7 to 9 days out I do it. Will also hit singles on deads/ squats about close to my openers. Plan is Monday just get in and get some nice movement in being extremely light. Hopefully working the double this week can avoid getting stuck next week having to do one. Usually takes a solid 3 days, sometimes 4, to recoup from working a double were it wont effect my lifts.
 
Good luck man, everything is looking good, hope you can get as much rest as you need!
 
October 5th, 2024 (Saturday)

Average Weekly Weight: 183.5lbs

Squats;**A7s Sleeves
5 sets 1 rep 275lbs, 300lbs, 315lbs, 340lbs, 365lbs

Bench;**Comp
6 sets 1 rep 185lbs, 205lbs, 225lbs, 245lb, 265lbs, 275lbs

Deads;**Sumo
3 sets 2 reps 225lbs (DE)
4 sets 1 rep 275lbs, 315lbs, 365lbs, 425lbs

Really need to start getting some good sleep in, got about 5 hours last night. Was 183lbs yesterday, Friday, so making weight should not be an issue. With the weight lose the last few weeks 165lbs is still in play for December. Have about 5ish more pounds to get to the bodyfat I was aiming for when I started this cut 23 weeks ago at 201lbs. Things will have to be pretty much spot on to make 165lbs but it is still a possibility. Will make a decision around 4 weeks out, goal is 178lbs by then.
 
Dustin07 said:
what weight were you when you competed in bodybuilding?
Click to expand...
Middle weight, 176 1/4lbs. Excited to loss this last bit of fat so I can compare to my 2nd to last show, biggest I was. Truly believe lower body is bigger now and also back. Top half is not close but will be interesting to compare.
 
October 7th, 2024 (Monday)

Squats;**A7s Sleeves
1 set 5 reps 225lbs
1 set 3 reps 250lbs
1 set 1 rep 275lbs
2 sets 1 rep 315lbs, 335lbs

Bench;**Comp
4 sets 1 rep 185lbs, 205lbs, 225lbs, 250lbs

Deads;**Sumo
3 sets 2 rep 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs

Was going to do a PM weigh in after work on Friday but decided will just call in and hit the AM. Google says 1 hour 45 mins but with the interstate and traffic I can see it be over 2 hours getting there at rush hour which means probably 8ish time I get home.
 
October 9th, 2024 (Wednesday)

Hack Squats;**Squat area taken, extremely light
4 sets 7 reps

Deads;**Sumo
4 sets 2 reps 225lbs

Bench;
4 sets 3 reps 135lbs

Woke up today at 183lbs and hoping tomorrow for 181-182lbs. Still will have to drop some extra water weight but 1 to 2 baths should do the trick. Sleep has been good past few night so hopefully that will continue on.
 
dapack said:
October 9th, 2024 (Wednesday)

Hack Squats;**Squat area taken, extremely light
4 sets 7 reps

Deads;**Sumo
4 sets 2 reps 225lbs

Bench;
4 sets 3 reps 135lbs

Woke up today at 183lbs and hoping tomorrow for 181-182lbs. Still will have to drop some extra water weight but 1 to 2 baths should do the trick. Sleep has been good past few night so hopefully that will continue on.
Click to expand...
Weigh in this Friday? Match on Saturday?
 
akboom87 said:
Weigh in this Friday? Match on Saturday?
Click to expand...
Yes, 9 AM. Been screwing up on my weight recently by about 1.5lbs. The PJs I use to wear were heavier than my current ones so in the past I would subtract 4lbs in the morning on the scale to account for PJs and a bathroom break. So all my weight for the last like 3 months been under 1.5lbs. Woke up today at an actual 84.6lbs and got home weighing 85.8lbs. Will update everything when I get back home from the weigh in/ check in.
 
How did the weigh ins go?
 
October 11th, 2024 (Friday)

So got home at 85.8lbs and ended up leaving the house at 79lbs. Got a little pissed at the weigh in and because I was tired and thirsty/ hungry let the guy confuse me. The scale said 81.4 (KGs) and he made a comment I barely bad it by a 10th of a pound. Told him his scale is off because I left at 179lbs and impossible to gain weight. His comment was the body does strange things. Was really pissed about it and a thought accorded to protest the weight. He said I made so left and vented to my wife. As I was driving home realized he was the one confused since the weight class is 82.5 KG and in pound it is 181.5lbs. Don't know what he wrote down but 81.4 KGs is 179.08lbs. The whole check in and stuff was a complete mess. Started 15 mins late and with only 11 in front of me took 1 hours and 15 mins. Plus, zero help to check rack heights and some new lifters were totally confused. Hopefully they get their stuff together or tomorrow is going to be a complete mess. Water cut was super easy and did 3 baths and 60 mins of cardio. I had a couple snacks throughout and even about 24 oz of ice coffee and sipped on small amounts of water during the night. Guess will see how tomorrow goes. Have to remember to hold back on deads/ squats or will never recover in time.

​
 
Last edited:
Figured since not retaining water would post a couple pics. Still some more fat to drop.
20241011_120020.webp
20241011_120038.webp
 
Looking jacked! Glad weighins are over, keep eating as many carbs as you can until you go to bed and try to finish your food intake with something heavy/calorically dense.

Don’t worry about how it runs tomorrow; YOU know how a meet runs and you will be just fine. Give yourself plenty of time to warm up if you can, but remember all that matters is that you do what you need to be ready to go out for your openers. This is simpler than training!

Stay hydrated, keep some snacks coming in over the day, and have fun brother ✊ Rooting for a great day for you!
 
October 12th, 2024

Meet Recap
Squats felt heavy during warm ups so instead of 165kgs to open changed to 160kgs (352lbs). For some reason, bar moving a little forward, lost my balance coming up and when I stood took a small step forward. Got reds for racking to soon. Went up to 170kgs (374lbs) and still felt heavy but moved good. 3rd attempt was actually the best 182.5kgs (401.5lbs) and felt like had about another 20ish left in the tank. A little lighter than I wanted but at least did not push 100%.

Bench went as planned out. 1st 125kgs, 2nd 132.5kgs and finished at 138kgs (303.6lbs)**State Record. Bench was a little harder than expected but at least got my goal for the meet.

Deads*It was a dead day for deads*. Warm ups went horrible and everything felt heavy. Stuck with 190kgs (418lbs) for opener and was way harder than it should have been. 2nd was 205kgs (451lbs) and knew after that I was done for the day. Took a 3rd anyways just because, 223kgs (491.6lbs) but gave the bar a yank and called it a day. Really disappointed in deads since in training hit 450x4 and still had at least 1 more left in me.

At least I did not push 100% on deads/ squats so should recover in time for the next meet. With my weight being off because of the way I was weighing myself 165lbs def in not happening in 8 weeks. Planned on doing wraps but will switch and stick with raw at 181lbs and try again for 223kgs next meet. Really don't think I need to change to much up because leading up to the meet the numbers were there for 223kgs for deads. Just was one of those days.
 
dapack said:
October 12th, 2024

Meet Recap
Squats felt heavy during warm ups so instead of 165kgs to open changed to 160kgs (352lbs). For some reason, bar moving a little forward, lost my balance coming up and when I stood took a small step forward. Got reds for racking to soon. Went up to 170kgs (374lbs) and still felt heavy but moved good. 3rd attempt was actually the best 182.5kgs (401.5lbs) and felt like had about another 20ish left in the tank. A little lighter than I wanted but at least did not push 100%.

Bench went as planned out. 1st 125kgs, 2nd 132.5kgs and finished at 138kgs (303.6lbs)**State Record. Bench was a little harder than expected but at least got my goal for the meet.

Deads*It was a dead day for deads*. Warm ups went horrible and everything felt heavy. Stuck with 190kgs (418lbs) for opener and was way harder than it should have been. 2nd was 205kgs (451lbs) and knew after that I was done for the day. Took a 3rd anyways just because, 223kgs (491.6lbs) but gave the bar a yank and called it a day. Really disappointed in deads since in training hit 450x4 and still had at least 1 more left in me.

At least I did not push 100% on deads/ squats so should recover in time for the next meet. With my weight being off because of the way I was weighing myself 165lbs def in not happening in 8 weeks. Planned on doing wraps but will switch and stick with raw at 181lbs and try again for 223kgs next meet. Really don't think I need to change to much up because leading up to the meet the numbers were there for 223kgs for deads. Just was one of those days.
Click to expand...
Congrats on the state record! Sounds like overall it went pretty well.
 
Blasted that 303; nice job chipping the record! That’s a great little victory, so be pleased with yourself. And you held back in the big lifts, which was another important goal for your bigger training cycle - today was about getting on the platform, getting tuned up, testing & working hard. And you have conviction on 181 in sleeves now coming up, which is great.
 
Congrats man, sounds like a great meet! Way to crush that BP Record! Awesome you didn't bury yourself on squats or dead lifts since you have another meet coming up. Well done Sir!

Also looking awesome!
 
dapack said:
Figured since not retaining water would post a couple pics. Still some more fat to drop.
View attachment 246434View attachment 246435
Click to expand...
looking chisseled!!
dapack said:
Bench 3rd Attempt

DL 2nd Attempt
Click to expand...

Dude congrats on the record!!
It's really interesting to read your summary on pull #2 being the limit for you that day, then seeing the video cause I swear once that thing broke the ground it moved as fast as my warm-up reps. Looked fast to me! Same with the bench. If I was moving either of those reps that fast my lifting buddy would be like "add 100lbs" 😅 😅 just cause he knows I seem to fire slowly.
 
Dustin07 said:
looking chisseled!!


Dude congrats on the record!!
It's really interesting to read your summary on pull #2 being the limit for you that day, then seeing the video cause I swear once that thing broke the ground it moved as fast as my warm-up reps. Looked fast to me! Same with the bench. If I was moving either of those reps that fast my lifting buddy would be like "add 100lbs" 😅 😅 just cause he knows I seem to fire slowly.
Click to expand...
That is why I was a little surprised how hard it felt. I moved really smooth but think it was more a mental thing for the day.
 
Hyde said:
Blasted that 303; nice job chipping the record! That’s a great little victory, so be pleased with yourself. And you held back in the big lifts, which was another important goal for your bigger training cycle - today was about getting on the platform, getting tuned up, testing & working hard. And you have conviction on 181 in sleeves now coming up, which is great.
Click to expand...
Did feel nice finally getting back to a meet. Relaxed on diet for a few days and today will be on track again.
 
MrKleen73 said:
Congrats man, sounds like a great meet! Way to crush that BP Record! Awesome you didn't bury yourself on squats or dead lifts since you have another meet coming up. Well done Sir!

Also looking awesome!
Click to expand...
Resolve10 said:
Shows how poorly I paid attention, was surprised by the sumo. 👍
Click to expand...
Thanks. Hopefully can turn deads around in 8 weeks or at least preform to what training says is possible.
 
October 14th, 2024 (Monday)

Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Single Leg Press;
4 sets 13 reps

Leg Extensions;
3 sets 15 reps

Actually feeling really good to considering the meet was 2 days ago. Went a little on the lighter side today and slowed things down to get a solid workout in.
 
October 16th, 2024 (Wednesday)

Weight: 190lbs

Dbl Bench;
4 sets 13 reps

Seated Dbl Press;
4 sets 15 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 15 reps

Scale weight seems high but the more I look back at miss calculating my weight it seems about right. I was running lower on carbs than I originally thought and that came to realization at 1.5 days out for the meet when I cut carbs and only lost 1.5lbs. I was 186.5lbs at the time and feel if my glycogen stores were full would have been closer to 4lbs total lose do to cutting carbs. Spent Fri-Sun eating somethings I haven't for 6 months but Monday came around and everything is back on track again.
 
October 17th, 2024 (Thursday)

Session #1
Deads;**Deficit 25lb Bumper
5 sets 3 reps 225lbs, 275lbs, 300lbs, 325lbs, 350lbs

Deads;**Off Floor
3 sets 1 rep 375lbs, 400lbs, 425lbs

Bench;
6 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Session #2
Seated Rows;
5 sets 9 reps

Lat Pull Downs;
5 sets 11 reps

Straight Arm Pull Downs;
4 sets 13 reps

Face Pulls;
3 sets 15 reps
 
dapack said:
October 17th, 2024 (Thursday)

Session #1
Deads;**Deficit 25lb Bumper
5 sets 3 reps 225lbs, 275lbs, 300lbs, 325lbs, 350lbs

Deads;**Off Floor
3 sets 1 rep 375lbs, 400lbs, 425lbs

Bench;
6 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Session #2
Seated Rows;
5 sets 9 reps

Lat Pull Downs;
5 sets 11 reps

Straight Arm Pull Downs;
4 sets 13 reps

Face Pulls;
3 sets 15 reps
Click to expand...
That looks like a great session, how ya feeling?
 
I bet you look full as a tick!
 
October 20th, 2024 (Sunday)

Session #1
Squats;**Cerberus Knee Sleeves
6 sets 3 reps 205lbs, 225lbs, 250lbs, 275lbs, 300lbs, 325lbs

Bench;
6 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs, 240lbs, 250lbs

CGBP;**Forgot Shoulder Saver
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs

Session #2**Don't know why I did back. Suppose to do chest hypertrophy
Seated Rows;
5 sets 9 reps

Lat Pull Downs;
5 sets 11 reps

Stiff Arm Pull Downs;
5 sets 13 reps

Reverse Peck Deck;
4 sets 15 reps

Preacher Curl Machine;
4 sets 15 reps

Guess will add chest hypertrophy tomorrow and not do back with deads since already taken care of that.
 
October 21st, 2024 (Monday)

Session #1

Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 300lbs, 315lbs, 355lbs

Deads;**Off Floor
3 sets 1 rep 385lbs, 420lbs, 455lbs

OHP's;**EMOM
8 sets 2 reps 95lbs, 110lbs, 120lbs, 130lbs, 140lbs, 150lbs, 160lbs, 170lbs

Leg Press;
5 sets 7 reps

Biceps;
100 reps

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Skullies;
4 sets 11 reps

Push Downs;
4 sets 13 reps

Probably had 1 more rep in me at 455lbs and almost thought about it since would be a rep PR but passed since really doesn't mean much this close to a meet. As long as work cooperates decided next 3 to 4 weeks will switch up dead training. Main day decided to do deficits and do a few singles afterwards but not push that to hard. I added heavy leg presses to hopefully add a little quad strength in. On squats day will do the rack pulls and the bonus day where I do acc/ asst of the 3 will do sumo rdl's. If I tried to do all this in one day would be hours in the gym and not enough energy to accomplish it all. Though I haven't added like 50lbs to my deads this year it really has been a huge year for my deads. In the past would have to peak and also have a great day to pull 450+ and now it is becoming the normal. Only had 4 hours of sleep last night and 455 moved way better than 451 at the meet. If you added in the time I repped 435 to 445 in the gym as 450+ days I would have pulled 450+ more times this year than the past 9 years combined.
 
October 23rd, 2024 (Wednesday)

Session #1
Squats;**Cerberus Sleeves/ Squat Shoes
5 sets 5 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs

Bench;
6 sets 3 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs

Rack Pulls;**Peg 3
5 sets 5 reps 315lbs, 315lbs, 350lbs, 375lbs, 400lbs

Session #2
Hack Squats;
4 sets 9 reps

Leg Press;
4 sets 11 reps

Leg Extensions;
4 sets 13 reps

Single Leg Extensions;
3 sets 15 reps

This 3 week blast/ over reach definitely is not do able for much longer of a run. Out of the last 4 days pressed 3, hits quads 3 and hit some type of deads 2 times. This will take me to 4 weeks out after this so hoping to see some good results. Just 1 more lifting day this week if I can get it in but it is lighter acc/ asst of the big 3.
 
Doing great man; I was reading all this thinking it seems totally unsustainable as well so listen to your body! Adjust as needed; you can’t build meaningful muscle that will be useful in 4 weeks for a meet, so don’t be afraid to cut some of the bodybuilding down or out to keep recovery where it needs to be. Better to overreach with intensity than accessory work.
 
October 25th, 2024 (Friday)

Squats;**High Bar/ Cerberus Sleeves
4 sets 3 reps 185lbs, 225lbs, 255lbs, 285lbs

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

RDL's;**Sumo
4 sets 7 reps

Need to make some adjustments for next week because of work. Going to have to lift my heavy days consecutively which in some way it is a good thing. Will have to back off some where to make it work out which will give me a little recovery.
 
October 27th, 2024 (Sunday)

Average Weekly Weight: 187lbs

Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 315lbs, 335lbs, 360lbs

Deads;**Off the Floor
2 sets 1 rep 390lbs, 430lbs

Leg Press;
5 sets 7 reps

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

Biceps;
100 reps

Session #2
Lat Pull Downs;
5 sets 13 reps

Seated Rows;
5 sets 13 reps

Reverse Pec Deck;
4 sets 15 reps

Machine Preacher Curls;
4 sets 15 reps

Could tell working my way up in deficits was going to be a great day. Plus side is bench was pretty good. If I can get the time off, cannot put in for it until end of November, looking at a meet Feb 22nd. Would be 11 weeks after this meet so could still push 100% this meet and recover in time. Not 100% sure right now and since cannot put in for it until about 2 to 3 weeks out for this meet will give me time to decide.
 
October 28th, 2024 (Monday)

Session #1
Bench;**Pause
6 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 195lbs, 200lbs

Bench;
5 sets 5 reps 205lbs, 210lbs, 215lbs, 220lbs, 225lbs
4 sets 1 rep 245lbs, 255lbs, 265lbs, 275lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs

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
 
October 29th, 2024 (Tuesday)

Session #1
Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs, 335lbs

Rack Pulls;**Peg 3
4 sets 5 reps 315lbs, 350lbs, 375lbs, 400lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 9 reps

Single Leg Press;
4 sets 13 reps

Leg Extensions;
3 sets 15 reps
 
dapack said:
October 29th, 2024 (Tuesday)

Session #1
Squats;**Cerberus Sleeves
6 sets 4 reps 225lbs, 245lbs, 265lbs, 285lbs, 305lbs, 335lbs

Rack Pulls;**Peg 3
4 sets 5 reps 315lbs, 350lbs, 375lbs, 400lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 9 reps

Single Leg Press;
4 sets 13 reps

Leg Extensions;
3 sets 15 reps
Click to expand...
Damn my legs got sore reading that, 2 days after deadlifts
 
Putting in the work man! Congrats on the 455 and being able to hit it so many times this year. That is true proof of progress there.
 
November 1st, 2024 (Friday)

Squats;**High Bar/ Narrow, SDB Sleeves, Squat Shoes
4 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs

RDL's;**Sumo
4 sets 7 reps

Bench;**Pause/ Feet Up
4 sets 3 reps 160lbs, 185lbs, 210lbs, 235lbs
 
You must log in or register to reply here.
Back
Top