DaPack..Fighting Age One Day at a Time

November 3rd, 2024 (Sunday)

Average Weekly Weight: 185.5lbs

Session #1
Bench;**Comp
4 sets 2 reps 155lbs, 185lbs, 215lbs, 225lbs

Bench;
5 sets 2 reps 240lbs, 255lbs, 270lbs, 280lbs, 290lbs

Session #2
Dbl Press;
5 sets 7 reps top set 110lbs**Pretty happy since don't go heavy with dbls and after the morning session too.

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 15 reps

Push Downs;
4 sets 15 reps

Bodyfat still slowing coming off and noticing on the side hamstring the glutes are showing a little, if the lighting is good lol. Still keeping carbs high and glycogen stores full. Thinking depleted should be around 182ish. Would love to be around 180 to 182 a week out this time instead of waking up at 185lbs cut day.
 
Nice work, sounds like everything is going well so far.
 
November 4th, 2024 (Monday)

Session #1
Deads;**Deficit 25lb Bumper
8 sets 3 reps 225lbs, 225lbs, 275lbs, 275lbs, 300lbs, 315lbs, 335lbs, 350lbs

Deads;**Off the floor
2 sets 1 rep 375lbs, 400lbs

Leg Press;
5 sets 7 reps

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs,
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 170lbs

Biceps;
100 reps

Session #2
Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 11 reps

Stiff Arm Pull Downs;
4 sets 15 reps

Face Pulls;
4 sets 15 reps

Only 2 more workouts until this little experiment ends of pushing hard for 3 weeks and backing off for a week or two before my final heavy lifts. Most would not be happy seeing their lifts go backwards but figured had nothing to lose and this is exactly were I was hoping to be. Tired, drained and just plan worn down. Almost 90% sure going to do the Feb 22nd meet so if this doesn't go as planned have another shot coming up. Did a cleanse last night, cleaning the bowels out, and was 183lbs this morning.
 
Hyde said:
What did you take to “cleanse”?
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All my friends in the 50+ group now getting colonoscopies keep telling me the procedure isn't so bad it's the 24hr clean out process that rocks their world

These sessions are looking intense @dapack
 
Dustin07 said:
All my friends in the 50+ group now getting colonoscopies keep telling me the procedure isn't so bad it's the 24hr clean out process that rocks their world

These sessions are looking intense @dapack
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I get that at home kits every birthday since my 50th. At least I have avoided the colonoscopies.
 
November 7th, 2024 (Thursday)

Session #1
Bench;**Comp
9 sets 1 rep 165lbs, 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs, 295lbs

Rack Pulls;**Peg 3
2 sets 5 reps 275lbs, 315lbs
2 sets 4 reps 325lbs, 365lbs
2 sets 3 reps 405lbs, 440lbs
2 sets 2 reps 465lbs, 495lbs**Double PR

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 15 reps

Push Downs;
4 sets 15 reps

Was short on time for session #1 or would have liked to rest like 10 mins and take a shot at 305lbs. Rack pulls were nice just doing them by themselves.
 
November 8th, 2024 (Friday)

Squats;**A7s Sleeves
6 sets 3 reps 225lbs, 250lbs, 275lbs, 300lbs, 320lbs, 345lbs
1 set 1 rep 365lbs**Feeler
1 set 3 reps 385lbs**PR, Non wrap triple

Leg Press;
4 sets 13 reps

Hack Squats;
4 sets 9 reps

Leg Ext;
4 sets 15 reps

Leg Curls;
4 sets 15 reps

RDL's;**Sumo
4 sets 7 reps

Had a feeling squats was getting ready to pop. Felt like had 1 more rep or another 10 to 15lbs in me. The 3 weeks of over reaching/ blast is over and time to start backing off. Besides pushing hard every workout the only real change was with deads doing deficits and frequency. Hoping it pays off in 4 weeks and can get the 492lbs I am looking for. Bench/ squats are ahead of last meet at this time so confident about those two. Still don't know how I want to do deficits but feel need to leave them in one more week for heavies.
 
November 9th, 2024 (Saturday)

Deads;**Sumo
4 sets 2 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
4 sets 1 rep 375lbs, 400lbs, 425lbs, 450lbs

Had a little time after work today so figured would get my deads off the floor done for the week so Monday can do one last heavy deficit. Worked on my setup in everyway; stance width, toe angle, grip width and shoulder placement. 450lbs was actually easier than 375lbs so really need to make sure I am setting up in the right position moving forward. Really happy with how 450lbs moved after hitting PRs the last two days in rack pulls and squats. Almost thought about taking another set at 460 to 465lbs but now until 11 to 14 days out is about recovery for my last final heavy pull. Feeling really good about this meet coming up, 4 weeks, and hopefully unlike last meet will be a much better day for deads.
 
November 10th, 2024 (Sunday)

Session #1
Bench;**Pause
6 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

Bench;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 270lbs

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

OHP's;**EMOM
8 sets 2,1,2,1..reps 135, 145, 135lbs, 145..

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Dbl Spoons;
3 sets 13 reps

Push Downs;
4 sets 15 reps

Probably one of my worst bench days in a very long time but seen it coming. Was up for about 22 hours and got about 4.5 hours of sleep. Really need to work on sleep when it is my Friday.
 
November 11th, 2024 (Monday)

Average Weekly Weight: 184.5lbs

Session #1
Deads;**Deficit 25lbs Bumper
4 sets 2 reps 225lbs (DE)
5 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs, 350lbs
2 sets 2 reps 375lbs, 405lbs
1 set 1 reps 435lbs**PR with 25lbs Bumper

Rack Pulls;**At Knees
4 sets 5 reps 275lbs, 315lbs, 365lbs, 400lbs

Biceps;
100 reps

Session #2
Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 11 reps

Stiff Arm Pull Downs;
4 sets 15 reps

Face Pulls;
4 sets 15 reps

Dbl Preacher Curls;
4 sets 15 reps

Feels like my lifts are sitting better at 4 weeks out compared to last meet. Just need to make sure I don't screw it up by pushing to hard so close to the meet.
 
Hyde said:
That’s very impressive considering it was just 2 days after that 450 pull!
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Was a little shocked myself. Did a PR rack pull on Thursday, PR squat on Friday and like you said, 450 off the floor on Saturday. As long as I don't mess it up really feel a lot more confident getting 490ish this meet than last.
 
dapack said:
Was a little shocked myself. Did a PR rack pull on Thursday, PR squat on Friday and like you said, 450 off the floor on Saturday. As long as I don't mess it up really feel a lot more confident getting 490ish this meet than last.
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Sounds like everything is synced up and kicking azz! Gonna be a good meet for you!
 
November 12th, 2024 (Tuesday)

Session #1
Squats;**A7s Sleeves
3 sets 3 reps 225lbs, 250lbs, 275lbs
3 sets 2 reps 295lbs, 315lbs, 330lbs
2 sets 1 rep 350lbs, 370lbs

Bench;**Pause
4 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs

Bench;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 275lbs

Session #2
Leg Press;
4 sets 13 reps

Hack Squats;
4 sets 11 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
4 sets 13 reps

Definitely feeling the effects of multiple PRs since Friday and doing some sort of deads 3 of the days. Been forever since I have over trained bench but seems I have hit that spot just like squats. My body forced me since Sunday to back off. Next week have no numbers I what to hit so will stop once the reps start to slow down and feeling heavy so I can set myself up to take the last heavies before the meet fresh. Was 183lbs this morning and feel I have about another 5ish pounds to lose if I want to make a run at 165lb weight class if I do the Feb meet. Update pic. Loose skin in lower abs is making a mad face. LOL

350.webp
 
Is there a record you can take at 165? Otherwise I’d just stay 181 - right now you are already lean, and you will always be stronger heavier than not.
 
Hyde said:
Is there a record you can take at 165? Otherwise I’d just stay 181 - right now you are already lean, and you will always be stronger heavier than not.
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Yes. 3 national records but more importantly an elite total. I know lifts will.go down but feel at this time worth the chance
 
dapack said:
Yes. 3 national records but more importantly an elite total. I know lifts will.go down but feel at this time worth the chance
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Yes, if you can possibly total Elite then you should truly do it. That is the crown jewel for a powerlifter, on average a top 1% in the nation total for that class.
 
Hyde said:
Yes, if you can possibly total Elite then you should truly do it. That is the crown jewel for a powerlifter, on average a top 1% in the nation total for that class.
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This is my last year in this age group before I go to 55 to 59. The totals drop 138lbs so next age group will happen a lot for elite. I don't want to be given elite total and want to work for it. Dropping to 165lbs and getting an elite total is something I have to work for to accomplish and is going to be hard to get with everything it will take to make it happen.
 
November 15th, 2024 (Friday)

Bench;**Comp
10 sets 1 rep 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs, 275lbs, 285lbs

Bench;
1 set 4 reps 275lbs

Had some extra time so figured would do some.comp work.
 
November 17th, 2024 (Sunday)

Deads;**Sumo
4 sets 2 reps 225lbs (DE)
7 sets 1 rep 275lbs, 300lbs, 325lbs, 345lbs, 375lbs, 405lbs, 425lbs

Leg Press;
3 sets 7 reps

Lat Pull Downs;
3 stet 13 reps

Seated Rows;
3 sets 13 reps

Stiff Arm Pull Downs;
3 sets 13 reps

Face Pulls;
3 sets 15 reps

Biceps;
100 reps

Plan is to take my last pull from Fri to Mon this week coming up. Going to pack my gym bag and if I am feeling it on Fri/ Sat would prefer it then. If warming up one of those days and just doesn't seem good will stretch it so Sun/ Mon. Hoping for 460 to 475lbs so get a confidence boost heading into the meet.
 
November 18th, 2024 (Monday)

Bench;**Comp
6 sets 1 rep 185lbs, 200lbs, 215lbs, 225lbs, 240lbs, 250lbs

Bench;
7 sets 1 rep 250lbs, 260lbs, 270lbs, 280lbs, 290lbs, 300lbs, 315lbs

CGBP;
4 sets 5 reps 155lbs, 175lbs, 190lbs, 205lbs

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

Really didn't know what to expect heading to the gym today. The other day got 4hrs of sleep and last night 5hrs so figured maybe 285 to 290. Had 320 in me today if I pushed it to ME but happy considering everything. Hoping last heavy bench will be 305 comp and probably do that 7 to 9 days out. Really want 308 this meet and the numbers are there for it to be attainable.
 
Some great lifting going on in here and looking very impressive too! You are going to look insane getting down to 165, I would love to see a pic of how lean and flat you are at 165 if you are already this lean. Then a week after the meet you will be full and shredded, talk about a stellar year for you!
 
MrKleen73 said:
Some great lifting going on in here and looking very impressive too! You are going to look insane getting down to 165, I would love to see a pic of how lean and flat you are at 165 if you are already this lean. Then a week after the meet you will be full and shredded, talk about a stellar year for you!
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Going to be tough getting there but definitely will be lean. Last time I went down to that, 2017, was probably 6 weekish out from being stage ready. Think the same might be true this time. Not going to be fun.
 
November 21st, 2024 (Thursday)

Session #1
Squats;**SBD Sleeves
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 2 reps 295lbs, 315lbs
2 sets 1 rep 335lbs, 350lbs

Bench;
7 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
3 sets 13 reps

Didn't push squats to hard but was an off/ bad day. Definitely realized that during the leg presses on the 2nd session. Like last meet squats are just around for the ride but would be nice to beat last meet. Plan is next Wed/ Thurs for last heavy squats. Going to attempt last heavy deads Sat but if not feeling it working up will stop and try again on Mon. Mentally really need 470+ for last heavy to feel like I have a shot at 495.
 
dapack said:
November 21st, 2024 (Thursday)

Session #1
Squats;**SBD Sleeves
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 2 reps 295lbs, 315lbs
2 sets 1 rep 335lbs, 350lbs

Bench;
7 sets 3 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs

Session #2
Leg Press;
4 sets 9 reps

Hack Squats;
4 sets 11 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
3 sets 13 reps

Didn't push squats to hard but was an off/ bad day. Definitely realized that during the leg presses on the 2nd session. Like last meet squats are just around for the ride but would be nice to beat last meet. Plan is next Wed/ Thurs for last heavy squats. Going to attempt last heavy deads Sat but if not feeling it working up will stop and try again on Mon. Mentally really need 470+ for last heavy to feel like I have a shot at 495.
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475 is what you need to pull 495, assuming you can get 4% from your peak. 470 is over 5%, so anything less is really not indicating a 495 effort being likely (barring extenuating circumstances). I’d say you’re spot on.
 
dapack said:
November 10th, 2024 (Sunday)

Session #1
Bench;**Pause
6 sets 3 reps 135lbs, 155lbs, 170lbs, 185lbs, 200lbs, 215lbs

Bench;
4 sets 3 reps 225lbs, 240lbs, 255lbs, 270lbs

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

OHP's;**EMOM
8 sets 2,1,2,1..reps 135, 145, 135lbs, 145..

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Dbl Spoons;
3 sets 13 reps

Push Downs;
4 sets 15 reps

Probably one of my worst bench days in a very long time but seen it coming. Was up for about 22 hours and got about 4.5 hours of sleep. Really need to work on sleep when it is my Friday.
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15 sets of bench and 4.5 hours of sleep is diabolical 😂 good work
 
November 23rd, 2024 (Saturday)

Deads;**Sumo
3 sets 2 reps 225lbs (DE)
7 sets 1 rep 275lbs, 315lbs, 350lbs, 390lbs, 420lbs, 455lbs, 480lbs**PR, 500lbs**PR

Really was surprised how things ended up. Everything felt heavy and was moving slow so really doubting early on. My wife called while I was resting for the 420 and asked how things were and told her most likely will be shutting it down after the next. 420 was slow but also smooth with no issues and the same with 455 but was harder than some of the 450s I have been hitting lately. Decided to jump to 480 for a PR and was hard but was never in doubt. Went back and forth if I was going to attempt 500 since I felt might have expended all my energy for the day. Never been this close in the past and might as well give it a shot. Rested for almost 15mins and once I broke the floor there was no way I was not going to complete it. Definitely was a fight but honestly not a 100% do or die fight. Goal does not change for the meet and 495 is the plan. Right now thinking 429, 462 and 495. Obviously things can change depending on the day but with last meet being bad hoping this will be a great meet. If by some chance 495 is smooth and feel had more in me will do a 4th since will be a record.
 
THAT’S WHAT I’M TALKING ABOUT! LIGHT WEIGHT BABYYYYY!!! 👊

Breaking 500 as a masters going 165, that’s a true accomplishment. You’ve been putting in a lot of good work for a long time and you’re finally truly seeing the fruits of your labor.

Like the Chinese bamboo tree…you’ve got to water it consistently for 5 YEARS, until suddenly it finally breaks through the ground in the 5th year - growing 90 feet tall in just 6 weeks!

People only see the 6 weeks where everything starts to happen for you, but truly it took 5 years to realize that incredible growth. 🎋
 
Hyde said:
THAT’S WHAT I’M TALKING ABOUT! LIGHT WEIGHT BABYYYYY!!! 👊

Breaking 500 as a masters going 165, that’s a true accomplishment. You’ve been putting in a lot of good work for a long time and you’re finally truly seeing the fruits of your labor.

Like the Chinese bamboo tree…you’ve got to water it consistently for 5 YEARS, until suddenly it finally breaks through the ground in the 5th year - growing 90 feet tall in just 6 weeks!

People only see the 6 weeks where everything starts to happen for you, but truly it took 5 years to realize that incredible growth. 🎋
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Thanks. I honestly had doubts if it would every happen. At least if it never happens again did it once.
 
November 24th, 2024 (Sunday)

Average Weekly Weight: 184.5lbs

Leg Press;
5 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

Weight was really weird last week. For some strange reason was 183lbs last Sunday and the next 4 days gained +1lb a day until I was 187lbs. Back to 184lbs to start the week but was really weird since I eat the same things every day. Really cannot afford to many weeks like that if I am going to drop to 165lb class.
 
Congrats on the PR!!! 500 Club WOOHOO!!!!
 
November 25th, 2024 (Monday)

Session #1
Bench;**Pause
4 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs

Bench;
4 sets 2 reps 215lbs, 225lbs, 235lbs, 245lbs

Bench;**Comp
4 sets 1 rep 255lbs, 265lbs, 275lbs, 285lbs

CGBP;
4 sets 5 reps 155lbs, 185lbs, 195lbs, 205lbs

OHP's;
4 sets 7 reps 95lbs

Session #2
Machine Bench;
4 sets 13 reps

Machine Shoulders;
4 sets 11 reps

Push Downs;
5 sets 15 reps

So plan is depending on sleep Wed or Thurs for squats and Fri/ Sat for bench. Really don't know what to expect for squats but hoping for 405-415 and bench would like to get 305 comp.
 
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