DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
dapack
Well-known member
November 27th, 2024 (Wednesday)
Squats;**A7s Sleeves
6 sets 1 rep 285lbs, 315lbs, 345lbs, 370lbs, 390lbs, 410lbs
Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs
Leg Press;
3 sets 13 reps
Hack Squats;
3 sets 9 reps
Leg Ext;
3 sets 11 reps
Warming up things just felt heavy and was moving slow, was thinking would be lucky to see 365lbs. Once I got to 300 the weights felt like a ton of my shoulders and almost called in quits at 370. Was thinking this would be the only actual day left before the meet to push squats to just kept going. Extremely happy that on a not so good day hitting 410 and feel if I have a great meet have a chance at a PR or close to it. Goal for this meet was to tie my PR which is 429.5 in wraps. Still going to go on the safe side for squats and thinking 368.5 would be a good opener. Will give me enough room that on a bad day will take what is there but on a great day still can make a run at a PR without huge jumps. Right now looking like Fri/ Sat will be last heavy bench day.
Squats;**A7s Sleeves
6 sets 1 rep 285lbs, 315lbs, 345lbs, 370lbs, 390lbs, 410lbs
Bench;**Comp
7 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 260lbs, 275lbs, 285lbs
Leg Press;
3 sets 13 reps
Hack Squats;
3 sets 9 reps
Leg Ext;
3 sets 11 reps
Warming up things just felt heavy and was moving slow, was thinking would be lucky to see 365lbs. Once I got to 300 the weights felt like a ton of my shoulders and almost called in quits at 370. Was thinking this would be the only actual day left before the meet to push squats to just kept going. Extremely happy that on a not so good day hitting 410 and feel if I have a great meet have a chance at a PR or close to it. Goal for this meet was to tie my PR which is 429.5 in wraps. Still going to go on the safe side for squats and thinking 368.5 would be a good opener. Will give me enough room that on a bad day will take what is there but on a great day still can make a run at a PR without huge jumps. Right now looking like Fri/ Sat will be last heavy bench day.
dapack
Well-known member
November 30th, 2024 (Saturday)
Bench;**Comp
8 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 265lbs, 280lbs, 295lbs, 310lbs
Nice way to close out the last heavy lift before the meet. Extremely happy with all my last lifts and now just need to have a great meet day and close it out. So got thinking that last meet they had me +2lbs heavier than what my scale said. I ordered a scale from Amazon and weighed myself on both this morning and the new scale I was +1.8 heavier. Swung by Walmart after work to get another scale and that had me +1.6lbs heavier than my original scale. Almost thought about getting another scale but the reviews said the one I got from Amazon was pretty accurate. Obviously this throws a huge problem even though it is only +2lbs. I go from having to lose 5lbs in 9 weeks to 7lbs in 9 weeks and there is going to be at least one week that things don't go as planned. Also, I go from messing with my carbs and just watching my fluid intake for this meet to having to do a small water cut. I asked my wife if it was ok to have another back up plan for the Feb meet and she said she would be ok. Trying to lose weight/ fat and prepping for a meet and pushing hard I get a little bitchy at times and would understand if she said no. So the next would be 8 weeks after the Feb meet, April 19th. That would be my last meet at this age group so hoping can accomplish all my goals.
Bench;**Comp
8 sets 1 rep 185lbs, 205lbs, 225lbs, 245lbs, 265lbs, 280lbs, 295lbs, 310lbs
Nice way to close out the last heavy lift before the meet. Extremely happy with all my last lifts and now just need to have a great meet day and close it out. So got thinking that last meet they had me +2lbs heavier than what my scale said. I ordered a scale from Amazon and weighed myself on both this morning and the new scale I was +1.8 heavier. Swung by Walmart after work to get another scale and that had me +1.6lbs heavier than my original scale. Almost thought about getting another scale but the reviews said the one I got from Amazon was pretty accurate. Obviously this throws a huge problem even though it is only +2lbs. I go from having to lose 5lbs in 9 weeks to 7lbs in 9 weeks and there is going to be at least one week that things don't go as planned. Also, I go from messing with my carbs and just watching my fluid intake for this meet to having to do a small water cut. I asked my wife if it was ok to have another back up plan for the Feb meet and she said she would be ok. Trying to lose weight/ fat and prepping for a meet and pushing hard I get a little bitchy at times and would understand if she said no. So the next would be 8 weeks after the Feb meet, April 19th. That would be my last meet at this age group so hoping can accomplish all my goals.
dapack
Well-known member
December 1st, 2024 (Sunday)
Squats;**Cerberus Sleeves
4 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
1 set 1 rep 315lbs
Deads;
4 sets 2 reps 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs
Weight: 181.6lbs or 183.4lbs
So I have weighed on 4 scales and at least as a pair they match within a few ounces. I orders a 5th scale and it was pretty expensive compared to the others, $100. This last scale will be the tie breaker and which ever pair it matches will go with that. I know it seems being a little over the top but in order to make 165lbs it is going to be a hard water cut, 10 to 12lbs potentially. At that amount of a cut being off 1.8lbs is going to be huge since there will be very little water left and going beyond what is needed could results in a lot of stuff going wrong. Plus side is even at 183.4lbs I am sitting really good for this meet. I am going to experiment with a water cut the morning of just to test things out for the next meet and to see mentally what it will be like to wake up and immediately jump into a hot bath. I am up at 3am on workdays and no later than 5am on days off so will have 2 to 2.5 hours before I would have to leave for weigh in/ check in. Figured if I do make a run at 165lbs can cut within 3 to 4lbs and finish off in the morning. My thinking is it should overall take a little serious off my body, less taxing, and also less time spent being super water depleted.
Squats;**Cerberus Sleeves
4 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs
2 sets 2 reps 275lbs, 300lbs
1 set 1 rep 315lbs
Deads;
4 sets 2 reps 225lbs (DE)
3 sets 1 rep 275lbs, 315lbs, 365lbs
Weight: 181.6lbs or 183.4lbs
So I have weighed on 4 scales and at least as a pair they match within a few ounces. I orders a 5th scale and it was pretty expensive compared to the others, $100. This last scale will be the tie breaker and which ever pair it matches will go with that. I know it seems being a little over the top but in order to make 165lbs it is going to be a hard water cut, 10 to 12lbs potentially. At that amount of a cut being off 1.8lbs is going to be huge since there will be very little water left and going beyond what is needed could results in a lot of stuff going wrong. Plus side is even at 183.4lbs I am sitting really good for this meet. I am going to experiment with a water cut the morning of just to test things out for the next meet and to see mentally what it will be like to wake up and immediately jump into a hot bath. I am up at 3am on workdays and no later than 5am on days off so will have 2 to 2.5 hours before I would have to leave for weigh in/ check in. Figured if I do make a run at 165lbs can cut within 3 to 4lbs and finish off in the morning. My thinking is it should overall take a little serious off my body, less taxing, and also less time spent being super water depleted.
Hyde
Legend
What’s the date of the weighin, and are you not sure if you are going to watercut yet to 165 for it? Because generally you want to be doing things right now to prepare for that if you need to make weight this Friday.
If you do an actual cut, including sweating, make sure the next meet isn’t for at least another month or so. When you do a cut, the body learns for next time and will retain water harder for a while in a cutting scenario. So if you do it, you want there to be over another month or two before the next cut. I have heard of this with others, it bit Mr Kleen in one of his preps, and seen it with my wife.
If you do an actual cut, including sweating, make sure the next meet isn’t for at least another month or so. When you do a cut, the body learns for next time and will retain water harder for a while in a cutting scenario. So if you do it, you want there to be over another month or two before the next cut. I have heard of this with others, it bit Mr Kleen in one of his preps, and seen it with my wife.
dapack
Well-known member
Will be the February meet, 11 weeks after this meet. If around 4 weeks out I am not around 178lb average than will push for the April meet than. That is 8 weeks after the February meet so technically 20 weeks from now.
Dustin07
Legend
That's wild man. I feel like I've been watching your logs for over a decade, probably more like a decade and a half between here and the old forum and I don't think I've ever seen you weighing in lower than me. Especially not 15lbs lower lol
dapack
Well-known member
December 2nd, 2024 (Monday)
Weight: 180.8lbs or 182.4lbs**The tie breaker should be here tomorrow
Leg Press;
4 sets 9 reps
Hack Squats;
4 sets 9 reps
Leg Ext;
4 sets 9 reps
Leg Curls;
4 sets 9 reps
My wife wanted to work legs so joined in but kept it extremely light, many just getting some movement in. Will be interesting to compare this to when I drop carbs and shed a little water weight.
Weight: 180.8lbs or 182.4lbs**The tie breaker should be here tomorrow
Leg Press;
4 sets 9 reps
Hack Squats;
4 sets 9 reps
Leg Ext;
4 sets 9 reps
Leg Curls;
4 sets 9 reps
My wife wanted to work legs so joined in but kept it extremely light, many just getting some movement in. Will be interesting to compare this to when I drop carbs and shed a little water weight.
dapack
Well-known member
dapack
Well-known member
December 4th, 2024 (Wednesday)
Weight: 183.2lbs
So of course the 5th scale didn't even match the other 2 pair but fell more in the middle. Just don't understand how 5 different scales come up with different weights. Since the new one is in the middle of the other pair will use this as my official weight. Tonight reducing carbs/ fiber and will do a cleanse on Thursday so hoping on Friday will be around 180lbs. The meet is Sunday so weigh in/ check in is Saturday.
Weight: 183.2lbs
So of course the 5th scale didn't even match the other 2 pair but fell more in the middle. Just don't understand how 5 different scales come up with different weights. Since the new one is in the middle of the other pair will use this as my official weight. Tonight reducing carbs/ fiber and will do a cleanse on Thursday so hoping on Friday will be around 180lbs. The meet is Sunday so weigh in/ check in is Saturday.
dapack
Well-known member
December 7th, 2024 (Saturday)
Messed up early on in the week with my carbs and by the time I woke up on Friday was 185lbs. Figured 24 hours of no carbs would deplete me but took until this morning, Saturday, for it to happen. Was experimenting with some things for the big cut at 165lbs so did more than need but overall felt really good throughout the process and never once did I feel overly stressed/ worn down. Woke up this morning at 177lbs, so like I stated earlier wanted to see what it would be like to take some hot baths first thing waking up. Was not to bad and when I left the house weighed 173.5lbs/ 78.85kgs. Allowed myself to sip on some ice coffee during the drive and weighed in at 173.4lbs/ 79.2kgs. So pretty much my new scale matched up perfectly with the weigh-in scale. My openers will be, barring bad warmups:
Squats: 167.5kgs/ 368.5lbs
Bench: 125kgs/ 275lbs
Deads: 195kgs/ 429lbs
Hopefully will have a better lifting day than last meet.
Messed up early on in the week with my carbs and by the time I woke up on Friday was 185lbs. Figured 24 hours of no carbs would deplete me but took until this morning, Saturday, for it to happen. Was experimenting with some things for the big cut at 165lbs so did more than need but overall felt really good throughout the process and never once did I feel overly stressed/ worn down. Woke up this morning at 177lbs, so like I stated earlier wanted to see what it would be like to take some hot baths first thing waking up. Was not to bad and when I left the house weighed 173.5lbs/ 78.85kgs. Allowed myself to sip on some ice coffee during the drive and weighed in at 173.4lbs/ 79.2kgs. So pretty much my new scale matched up perfectly with the weigh-in scale. My openers will be, barring bad warmups:
Squats: 167.5kgs/ 368.5lbs
Bench: 125kgs/ 275lbs
Deads: 195kgs/ 429lbs
Hopefully will have a better lifting day than last meet.
Dustin07
Legend
dapack
Well-known member
December 9th, 2024 (Monday)**Meet Recap
Warming up for squats stuff just seemed off and heavier than it should be but overall was feeling really good. For a second almost thought about changing my opener but said screw it. Squats ended up going as planned, though 3rd was a little lighter than I would have liked. 1st attempt 167.5kgs (368.5), 2nd 182.5kgs (401.5) and 3rd 187.5kgs (412.5) Raw PR. Bench warmups went great and ended at 250lbs and just flew up and had a really good feeling about how bench would be. Ended up taking a 4th attempt to add to the state record I hit on the 3rd attempt. 1st attempt 125kgs (275), 2nd 135kgs (297), 3rd 140kgs (308) and 4th 142.5kgs (313.5). The person's record I broke was a judge and after words came up and shock my hand and said great benching. Was extremely happy with how bench ended up. Deads was pretty heavy warming up and texted my wife and said had a bad feeling about this. In the end played out as planned and got the state record for deads too. 1st attempt 195kgs (429), 2nd 210 (462) and 3rd 225kgs (495) Meet PR. Total for the meet before adding in the clamps is 1215.5 which is my second highest and the highest was weighing in at 212lbs and was 1,229. Was -38lbs lighter so will definitely take that as a huge win.
Warm up area
Warming up for squats stuff just seemed off and heavier than it should be but overall was feeling really good. For a second almost thought about changing my opener but said screw it. Squats ended up going as planned, though 3rd was a little lighter than I would have liked. 1st attempt 167.5kgs (368.5), 2nd 182.5kgs (401.5) and 3rd 187.5kgs (412.5) Raw PR. Bench warmups went great and ended at 250lbs and just flew up and had a really good feeling about how bench would be. Ended up taking a 4th attempt to add to the state record I hit on the 3rd attempt. 1st attempt 125kgs (275), 2nd 135kgs (297), 3rd 140kgs (308) and 4th 142.5kgs (313.5). The person's record I broke was a judge and after words came up and shock my hand and said great benching. Was extremely happy with how bench ended up. Deads was pretty heavy warming up and texted my wife and said had a bad feeling about this. In the end played out as planned and got the state record for deads too. 1st attempt 195kgs (429), 2nd 210 (462) and 3rd 225kgs (495) Meet PR. Total for the meet before adding in the clamps is 1215.5 which is my second highest and the highest was weighing in at 212lbs and was 1,229. Was -38lbs lighter so will definitely take that as a huge win.
Warm up area
SkRaw85
Legend
Total annihilation! Way to go brother!!!!!
So 4th attempts don’t count towards the current meet’s total but can be used to break state records? I’ve been meaning to read in to fourth attempts but keeps slipping my mind.
dapack
Well-known member
Correct. Good for records but not totals. Didn't think I would get it since had like 2 people ahead of my 4th after my 3rd. Quick turnaround for the attempt
SkRaw85
Legend
That’s awesome! Great to see it all come together and click perfectly in the end.
Dustin07
Legend
oh man another phenomenal showing, congratulations across the board!!!
You've been killing it for so long all that hard work and dedication is clearly showing !
AnfoAjax
New member
dapack
Well-known member
Thanks everyone!!! Taking this week completely off and will start back next week. Woke up Monday and felt like a train hit me. Deads going to run the same, frequency/ volume, but make sure not to push 100% every time. Bench going to add in an extra day of just CGBP off boards to work on lock out. Going to do wraps this go around so early on will have lighter wraps just to figure out what I will use. My Chockers are done past there best days so I have Metal Orange, Pioneer Convicts and ordered a new pair of Pioneer Heavies. Pioneer has changed how they do wraps and now it is just light, med and heavy. Between them 3 just need to figure out which is close to the Chokers I love.
akboom87
Well-known member
Dustin07
Legend
Awesome job!! Way to put your mark out there man
For real. the man cut like 40lbs to put up numbers I'm still having to bulk to achieve lol (and haven't yet reached, ha)
dapack
Well-known member
December 15th, 2025 (Sunday)
Average Weekly Weight: 189lbs**Not to worried right now. Bloated and retain water still from the meet
Session #1
Squats;**Pioneer Heavy Wraps
8 sets 1 rep 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs
Deads;**Deficit 25lb Bumper
5 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs, 315lbs
Deads;**Off the Floor
2 sets 1 rep 340lbs, 365lbs
Session #2
Lat Pull Downs;
4 sets 13 reps
Face Pulls;
4 sets 13 reps
Seated Rows;
4 sets 13 reps
Stiff Arm Pull Downs;
4 sets 13 reps
Got about 4 hours of sleep last night and really didn't want to go in for the AM session. Deads were not good but so many reason for why it was horrible not even worried about it. Brought in my Metal Orange wraps also so I could compare them but once I hit 300lbs knew the Pioneer Heavy are the wraps for this meet. They are very similar to the Chokers and really suit my style of squat.
Average Weekly Weight: 189lbs**Not to worried right now. Bloated and retain water still from the meet
Session #1
Squats;**Pioneer Heavy Wraps
8 sets 1 rep 225lbs, 250lbs, 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 400lbs
Deads;**Deficit 25lb Bumper
5 sets 5 reps 225lbs, 250lbs, 275lbs, 300lbs, 315lbs
Deads;**Off the Floor
2 sets 1 rep 340lbs, 365lbs
Session #2
Lat Pull Downs;
4 sets 13 reps
Face Pulls;
4 sets 13 reps
Seated Rows;
4 sets 13 reps
Stiff Arm Pull Downs;
4 sets 13 reps
Got about 4 hours of sleep last night and really didn't want to go in for the AM session. Deads were not good but so many reason for why it was horrible not even worried about it. Brought in my Metal Orange wraps also so I could compare them but once I hit 300lbs knew the Pioneer Heavy are the wraps for this meet. They are very similar to the Chokers and really suit my style of squat.
dapack
Well-known member
December 16th, 2024 (Monday)
Session #1
Bench;**Pause
3 sets 7 reps 160lbs, 185lbs, 200lbs
Bench;
4 sets 205lbs, 215lbs, 225lbs, 235lbs
Bench;*Red Shoulder Saver, equals 1.5 boards
4 sets 1 rep 250lbs, 265lbs, 280lbs, 295lbs
CGBP;**3 Boards
4 sets 5 reps 185lbs, 205lbs, 225lbs, 235lbs
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 15 reps
Making a change to my bench programming this meet to hopefully help with lockout since I was really close to stalling out last meet. After my main bench workout going to take some singles with the red shoulder saver so I can handle heavier weight and also work a little on lockout. My 3rd press day in the past use to do some type of bench but that will become heavy CGBP off boards. On of the better gyms I go to have bench blocks so if I can find it will use that instead of boards. The height/ number of boards is not set in stone but will be more of how I am feeling for that day.
Session #1
Bench;**Pause
3 sets 7 reps 160lbs, 185lbs, 200lbs
Bench;
4 sets 205lbs, 215lbs, 225lbs, 235lbs
Bench;*Red Shoulder Saver, equals 1.5 boards
4 sets 1 rep 250lbs, 265lbs, 280lbs, 295lbs
CGBP;**3 Boards
4 sets 5 reps 185lbs, 205lbs, 225lbs, 235lbs
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 15 reps
Making a change to my bench programming this meet to hopefully help with lockout since I was really close to stalling out last meet. After my main bench workout going to take some singles with the red shoulder saver so I can handle heavier weight and also work a little on lockout. My 3rd press day in the past use to do some type of bench but that will become heavy CGBP off boards. On of the better gyms I go to have bench blocks so if I can find it will use that instead of boards. The height/ number of boards is not set in stone but will be more of how I am feeling for that day.
akboom87
Well-known member
Elite FTS was having a sale and they got the 2-5 bench blocks on sale for 40 bucks.
dapack
Well-known member
Thanks. Will probably order 1 then. Would beat sticking boards under my shirt.
SkRaw85
Legend
Prefatigued 3 boards work! Nice session pack
Hyde
Legend
I have both the 2-5board and the half/1board benchblockz - love them
dapack
Well-known member
December 18th, 2024 (Wednesday)
Squats;**Cerberus Sleeves/ Squat Shoes
4 sets 5 reps 225lbs, 245lbs, 265lbs, 285lbs
Squats;**Box, would say maybe a couple inches above parallel
4 sets 3 reps 315lbs, 330lbs 340lbs, 350lbs
Rack Pulls;**Peg 3
4 sets 4 reps 275lbs, 315lbs, 350lbs, 370lbs
CGBP;**2 Boards
6 sets 5 reps 160lbs, 185lbs, 200lbs, 215lbs, 225lbs, 240lbs
On paper this looked like a good layout but only problem is on Wednesday's I usually have 50 mins to get the work in and today only had 45 mins. Needless to say very little resting and seemed was always moving throughout. Something came up so couldn't get the 2nd session in but not complaining because I was spent after this. If I had maybe some where around 1.5 hours to get it in than fine but this will not work for the time frame I have. Will move squats main day to Sun or Mon and Wed will be deads. Will have plenty of time to do deads, cgbp and since will be warmed up get some box squats or do heavy leg presses like last meet. Like bench the idea of adding in box squats was to work on what seemed my weak point last meet and also get the feel of handling heavier weights on my back.
Squats;**Cerberus Sleeves/ Squat Shoes
4 sets 5 reps 225lbs, 245lbs, 265lbs, 285lbs
Squats;**Box, would say maybe a couple inches above parallel
4 sets 3 reps 315lbs, 330lbs 340lbs, 350lbs
Rack Pulls;**Peg 3
4 sets 4 reps 275lbs, 315lbs, 350lbs, 370lbs
CGBP;**2 Boards
6 sets 5 reps 160lbs, 185lbs, 200lbs, 215lbs, 225lbs, 240lbs
On paper this looked like a good layout but only problem is on Wednesday's I usually have 50 mins to get the work in and today only had 45 mins. Needless to say very little resting and seemed was always moving throughout. Something came up so couldn't get the 2nd session in but not complaining because I was spent after this. If I had maybe some where around 1.5 hours to get it in than fine but this will not work for the time frame I have. Will move squats main day to Sun or Mon and Wed will be deads. Will have plenty of time to do deads, cgbp and since will be warmed up get some box squats or do heavy leg presses like last meet. Like bench the idea of adding in box squats was to work on what seemed my weak point last meet and also get the feel of handling heavier weights on my back.
Dustin07
Legend
I'm with you, been having a lot of rushed sessions lately that I'm happy to get in and get the work done, but those days when you can get a solid 60-90 minutes of lifting time with good rests and maybe some intraworkout carbs or something in are the best.
It really seems like you're doing fantastic lately, strength has been phenomenal and it looks like your mental state and drive are where they need to be!
It really seems like you're doing fantastic lately, strength has been phenomenal and it looks like your mental state and drive are where they need to be!
Hyde
Legend
So what do you do for warming up/activation before this work you lifted? I probably take 20, sometimes 30 minutes to start lifting a barbell; I don’t really see how you can do 3 different primary skills and an adequate warmup in 50 minutes. I’m not saying everyone needs 20 minutes, but if you don’t have 10 minutes invested in prep you could probably be stronger on what you do lift on a day.
dapack
Well-known member
Usually just do 4 to 5 sets of warm up sets plus one reason I start a little lighter weights and slowing ramp the weight up to a heavy top set.
dapack
Well-known member
December 21st 2024 (Saturday)
Session #1
Deads;**Deficit 25lb Bumper
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 315lbs, 340lbs
Deads;**Off the Floor
3 sets 1 rep 365lbs, 390lbs, 435lbs
Squats;**Box/ SDB Sleeves
4 sets 3 reps 275lbs, 315lbs, 355lbs, 390lbs
Session #2
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 13 reps
Stiff Arm Pull Downs;
4 sets 13 reps
Face Pulls;
3 sets 15 reps
Machine Preacher Curls;
4 sets 15 reps
Session #1
Deads;**Deficit 25lb Bumper
6 sets 4 reps 225lbs, 250lbs, 275lbs, 300lbs, 315lbs, 340lbs
Deads;**Off the Floor
3 sets 1 rep 365lbs, 390lbs, 435lbs
Squats;**Box/ SDB Sleeves
4 sets 3 reps 275lbs, 315lbs, 355lbs, 390lbs
Session #2
Lat Pull Downs;
4 sets 13 reps
Seated Rows;
4 sets 13 reps
Stiff Arm Pull Downs;
4 sets 13 reps
Face Pulls;
3 sets 15 reps
Machine Preacher Curls;
4 sets 15 reps
dapack
Well-known member
Taking a lot to staying focus with 4 meets over a 27 week stretch but just keep focusing on the end goals. Once OT season hits at work, April to Oct, just trying to main during the stretch is hard so trying to get as much in as I can. Plus, going to see the doctors after the last meet, April 19th, and see if she feels I need hernia surgery or not. Been a long time since I have been this lean so hard to tell if it go bigger or not. Feel it has but still doesn't affect me and is more of an aesthetic thing to myself. Last time she said basically only if I wanted it because of the esthetics but my wife is the only one to see me shirtless and she seems not to mind the gross numb sticking out by my belly button. My biggest fear if she says I need to get it done and there is a long layoff I may never recover my numbers again.
Last edited:
dapack
Well-known member
December 22nd, 2024
Session #1
Bench;**Pause
4 sets 7 reps 140lbs, 155lbs, 170lbs, 185lbs
Bench;
4 sets 7 reps 200lbs, 215lbs, 225lbs, 240lbs
3 sets 1 rep 255lbs, 265lbs, 275lbs
1 set 1 rep 285lbs**2 Boards
1 set 1 rep 295lbs**3 Boards
1 set 1 rep 305lbs**4 Boards
CGBP;**3 Boards
4 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs
Session #2
Flat Dbl Press;
4 sets 15 reps
Seated Dbl Press;
4 sets 15 reps
Seated Triceps Ext;
4 sets 15 reps
Push Downs;
4 sets 15 reps
Realized the last 2 days still recovering post meet even though it has been 2 weeks. Feeling better than last week though.
Session #1
Bench;**Pause
4 sets 7 reps 140lbs, 155lbs, 170lbs, 185lbs
Bench;
4 sets 7 reps 200lbs, 215lbs, 225lbs, 240lbs
3 sets 1 rep 255lbs, 265lbs, 275lbs
1 set 1 rep 285lbs**2 Boards
1 set 1 rep 295lbs**3 Boards
1 set 1 rep 305lbs**4 Boards
CGBP;**3 Boards
4 sets 5 reps 185lbs, 200lbs, 215lbs, 230lbs
Session #2
Flat Dbl Press;
4 sets 15 reps
Seated Dbl Press;
4 sets 15 reps
Seated Triceps Ext;
4 sets 15 reps
Push Downs;
4 sets 15 reps
Realized the last 2 days still recovering post meet even though it has been 2 weeks. Feeling better than last week though.
AnfoAjax
New member
How long do you have both of your sessions spread apart? Is it a time constraint thing?
Dustin07
Legend
I don't know anything about it from a science standpoint but back in 2015 -ish when I tore my adductor up by the pelvic bone my old PL coach was concerned I had a hernia because my symptoms were identical to his. He ended up getting a double surgery, one inguinal and the other up by the bellybutton. At first he was mentally nervous to push it, but he was about 10 years older than me and started hitting PRs again post surgery.
If you're concerned about it effecting your output down the road post surgery maybe it's worth getting opinions from a couple different doctors...
dapack
Well-known member
Days off are not bad since I usually get session 1st in at 9 to 10ish and the 2nd is 3. After work though I usually get to the gym and start lifting between 130 and 140 and need to be gone at 230 to get home to get the wife by 3. Usually though it is the mid-week, Wednesday, were there is a time restraint since I am off Sun/ Mon. On Wednesday even though it is about 45ish minutes in between it makes a huge difference since before when I did everything in one session the asst/ supp work was kind of going through the motion. Now even with that little of rest time can reset/ refocus.
dapack
Well-known member
True. I know it is a minor surgery, just mesh over the hernia, and recovery will probably be really quick but still if I can avoid for now will.
dapack
Well-known member
December 23rd, 2024 (Monday)
Session #1
Squats;**Cerberus Sleeves/ Squat Shoes
5 sets 4 reps 225lbs, 245lbs, 275lbs, 300lbs, 315lbs
Squats;**Pioneer Heavy/ Squat Shoes
4 sets 1 rep 335lbs, 360lbs, 385lbs, 415lbs
Deads;
3 sets 2 reps 225lbs
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 435lbs 455lbs
Session #2
Leg Press;
4 sets 9 reps
Hack Squats;
4 sets 11 reps
Leg Ext;
4 sets 13 reps
Leg Curls;
4 sets 11 reps
Never squatted with wraps and squat shoes before and could immediately tell stronger with flats. Main point of squats shoes anyways is to get a little more focus in the quads so mission accomplished.
Session #1
Squats;**Cerberus Sleeves/ Squat Shoes
5 sets 4 reps 225lbs, 245lbs, 275lbs, 300lbs, 315lbs
Squats;**Pioneer Heavy/ Squat Shoes
4 sets 1 rep 335lbs, 360lbs, 385lbs, 415lbs
Deads;
3 sets 2 reps 225lbs
6 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 435lbs 455lbs
Session #2
Leg Press;
4 sets 9 reps
Hack Squats;
4 sets 11 reps
Leg Ext;
4 sets 13 reps
Leg Curls;
4 sets 11 reps
Never squatted with wraps and squat shoes before and could immediately tell stronger with flats. Main point of squats shoes anyways is to get a little more focus in the quads so mission accomplished.
Dustin07
Legend
I can't remember his screen name, but when you and I were at the old bodybuilding dungeon there was a dude Jeremy who popped a smaller hernia when he was standing up from tying his shoe and sneezed at the same time. I remember him saying it was like a golfball and he just pushed it back in, went to the doctor and the doctor said something like meh, no big deal just leave it alone and keep doing what you do unless it gets real bad
I'm really happy to be back in flats myself after a decade in heels but last night I tried on my sons new heels I got him for squats because at 15 he's coming up a bit and instead of trying to force him into perfectly flat form at his young age, I figured lets just give him tools to be safe and succeed now while he develops. I can't believe how planted and sturdy my feet felt in his shoes after spending all of 2024 squatting in flats!
AnfoAjax
New member
I also just got a pair of Reebok Squat Shoes, super excited to try them out tomorrow. I went in last night for a test run and I had the same reaction as you, I'm used to squatting in shitty, torn up shoes.
Also as someone with terrible ankle mobility, it felt so good to squat in them. Don't know how it'll feel going heavier
AnfoAjax
New member
Yes. Join the Wrapped Side brother.
Pros:
Hoisting astronomical weight supported by your knees and inevitably massive quads and ass you will develop
Cons:
None I can think of because Bias
On a serious note, how did they feel for you?