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

December 24th, 2025 (Wednesday)

Session #1
Rack Pulls;**Peg 3
4 sets 5 reps 275lbs, 295lbs, 315lbs, 340lbs
1 set 5+8 reps 365lbs

Bench;
4 sets 5 reps 155lbs, 170lbs, 185lbs, 200lbs
1 set 5+8 reps 200lbs

GM's;
5 sets 5 reps 105lbs, 120lbs, 135lbs, 150lbs, 165lbs

Session #2
Leg Press;
4 sets 13 reps

Lat Pull Downs;
4 sets 13 reps

Seated Rows;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Stiff Arm Pull Downs;
4 sets 13 reps

So far liking this new split and hoping for deads should help with switching to conv. Added in GM's and never stuck with them in the past for any amount of time. If I can get time off for this meet in March will keep them in the whole time and hoping will help with switching over to conv deads for the time being.
 
December 28th, 2025 (Sunday)

Session #1
Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
1 set 4 reps 260lbs

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

Session #2
Flat Dbl Press;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Put in for the time on for the meet on March 28th and should hopefully know this week if I have it off.
 
December 29th, 2025 (Monday)

Squats;**High Bar/ Cerberus Sleeves
4 sets 5 reps 155lbs, 175lbs, 195lbs, 210lbs
1 set 5+11 reps 225lbs

OHP's;
4 sets 5 reps 70lbs, 85lbs, 100lbs, 110lbs
1 set 5+7 reps 125lbs

Deads;**Devotions
3 sets 3 reps 205lbs
 
December 31st, 2025 (Wednesday)

Weight: 209lbs (Gained a ton last couple of weeks)

Session #1
Rack Pulls;**3rd Peg
4 sets 5 reps 275lbs, 315lbs, 340lbs, 365lbs
1 set 5+8 reps 390lbs

Bench;
4 sets 5 reps 155lbs, 175lbs, 195lbs, 210lbs
1 set 5+5 reps 230lbs

GM's;
5 sets 5 reps 95lbs, 115lbs, 135lbs, 155lbs, 185lbs

Session #2
Leg Press;
5 sets 7 reps

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

Time to really focus on sheading this weight. For my age/ height this is not a healthy weight if I am +20% bodyfat. Got the time off for the meet on March 28th and there is another 2 weeks after thinking of doing. First meet would only be like my testing week I do 2 weeks out and the 2nd would be 100%. Would like to set it up this way just to use the first to get my feet wet again. Just and idea I am playing with right now. There is another 2 weeks after that so there is that option too.
 
January 4th, 2026 (Sunday)

Average Weekly Weight: 207lbs :cry:

Session #1
Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
1 set 4 reps 260lbs

CGBP;
4 sets 5 reps 135lbs, 155lbs, 170lbs, 190lbs

Session #2
Flat Dbl Press;
4 sets 9 reps

Seated Triceps Ext;
4 sets 13 reps

Seated Dbl Press;
4 sets 13 reps

Push Downs;
4 sets 13 reps

12 weeks out so goal is to lose 12 to 15lbs before the meet. Last week made some changes in diet and as long as I don't cheat to often should be do able. 4 weeks in a row ending this day at 260lbs for top set so next week will probably add 2.5lbs and go from there.
 
dapack said:
Average Weekly Weight: 207lbs :cry:
Click to expand...

dapack said:
12 weeks out so goal is to lose 12 to 15lbs before the meet.
Click to expand...

I'm with you. I came in a bit lighter at 201, but its a far cry from the 188 target I had in my head last fall so I have a lot of discipline to improve on and my goal is about the same weight loss as yours in a similar amount of time. so cheers to no snacking at night for a while 😂 😂



:( lol
 
Dustin07 said:
I'm with you. I came in a bit lighter at 201, but its a far cry from the 188 target I had in my head last fall so I have a lot of discipline to improve on and my goal is about the same weight loss as yours in a similar amount of time. so cheers to no snacking at night for a while 😂 😂



:( lol
Click to expand...
That is going to be the tough part.
 
January 5th, 2026 (Monday)

Session #1
Squats;**High Bar/ Cerberus Sleeves
8 sets 4 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs, 250lbs, 265lbs, 280lbs

OHP's;
4 sets 4 reps 95lbs, 95lbs, 105lbs, 115lbs
1 set 4+5 reps 135lbs

Deads;**Conv
2 sets 3 reps 225lbs, 275lbs
2 sets 1 rep 315lbs, 365lbs

1 sets 1 rep 365lbs**Sumo

Session #2
Leg Press;
5 sets 13 reps

Hack Squats;
4 sets 13 reps

Leg Ext;
4 sets 13 reps
 
dapack said:
That is going to be the tough part.
Click to expand...

Hyde said:
You can eat all the celery or steamed broccoli you like before bed 👌😉
Click to expand...

1767715399441.webp
 
dapack said:
Don't think my stomach could.hanlde all that. Farts would be :sick::poop:
Click to expand...
100%. I couldn’t do a single 1lb steamer bag. But like everything with training & diet (and gear), you start where you’re at and adjust progressively to your tolerance & needs.

I also think it is cool how extreme an example he was. Most people had no need to eat the way he had to. But everyone likes to hear about 12,000 calories of donuts & fast food, yet nobody talks about the extreme shreds on 1/5th his bulking calories with marathon cardio work.
 
Hyde said:
100%. I couldn’t do a single 1lb steamer bag. But like everything with training & diet (and gear), you start where you’re at and adjust progressively to your tolerance & needs.

I also think it is cool how extreme an example he was. Most people had no need to eat the way he had to. But everyone likes to hear about 12,000 calories of donuts & fast food, yet nobody talks about the extreme shreds on 1/5th his bulking calories with marathon cardio work.
Click to expand...
what I'm thinking the effect would be on me is that if I did have a lb of celery sitting there as my only option I'd probably reach for it (force myself) out of discipline instead of chips and then eventually probably just not need the evening snack at all anymore (long before I got to 8lbs worth lol). sorta like a nicotine user switching to gum or sunflower seeds until eventually they forget either one.

kinda makes me want to give it a try. maybe I'll grab a bit and toss them in the car tonight and see what comes of it.
 
steamed brocoli I do like though, honestly that one is sorta easy to put a little salt on and enjoy for me. we often jsut cook them up in the oven with garlic cloves, cauli, brussels etc with our dinners. get more of a roast than a steam that way. other nights my wife just steams a butt ton of broccoli when we have a fish night or even on a pasta night.
 
Dustin07 said:
I'm with you. I came in a bit lighter at 201, but its a far cry from the 188 target I had in my head last fall so I have a lot of discipline to improve on and my goal is about the same weight loss as yours in a similar amount of time. so cheers to no snacking at night for a while 😂 😂



:( lol
Click to expand...

dapack said:
That is going to be the tough part.
Click to expand...
Hate to say this, but I had to smash some in n out late last night 😭
 
Frozen veggies is one thing adding in towards bedtime. Most nights close to a pound of some sort of veggies.
 
January 7th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
5 sets 4 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs
1 set 4+5 reps 405lbs

Bench;
5 sets 4 reps 155lbs, 170lbs, 185lbs, 200lbs, 220lbs
1 set 4+4 reps 240lbs

GM's;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 205lbs

Session #2
Leg Press;
5 sets 7 reps

Lat Pull Downs;
4 sets 13 reps

Face Pulls;
4 sets 13 reps

Stiff Arm Pull Downs;
3 sets 13 reps

Not the best week but overall got some solid work in.
 
dapack said:
Frozen veggies is one thing adding in towards bedtime. Most nights close to a pound of some sort of veggies.
Click to expand...
I had a change of plans last night so basically some meat and protein shake from the store at like 5pm, got home real late around 11 (I'm normally in bed around 8:15) and I found my wifes cooked greenbeans in the fridge so I went nuts on them lol. I figured I didn't have the celery on hand and these were a fair close second for now. haha. they were really good too cause she had cooked them with bacon and shitake mushrooms but all the meat and stuff was gone, just leaving some of that residual flavor on them. but at 11pm when you're starving even cooked greenbeans start to look good 😂
 
January 11th, 2026 (Sunday)

Bench;
7 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
1 set 4 reps 265lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 195lbs

Push Downs;
4 sets 13 reps
 
January 12th, 2026 (Monday)

Squats;**High Bar/ Cerberus Sleeves
5 sets 4 reps 155lbs, 175lbs, 185lbs, 205lbs, 225lbs
1 set 4+6 reps 245lbs

OHP's;
4 sets 5 reps 95lbs, 95lbs, 105lbs, 120lbs
1 set 4+4 reps 145lbs

Short on time so just the major stuff today.
 
January 18th, 2026 (Sunday)

Bench;
6 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 245lbs
1 set 1 rep 260lbs
1 set 3 reps 275lbs

Deads;**Sumo
4 sets 3 reps 225lbs (DE)
5 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs, 450lbs

Was surprised how easy deads moved today. Last set was smooth with no issues at any point and think 475+ would have been possible. 10 weeks out so keep things the same for deads until about 6 weeks out. Will concentrate on rack pulls, devotions and GM's.
 
January 19th, 2026 (Monday)

Squats;**High Bar/ Cerberus Sleeves
5 sets 4 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs
1 set 4+9 reps 255lbs

Deads;**Devotions
4 sets 3 reps 215lbs

Leg Press;
5 sets 13 reps

Hack Squats;
3 sets 13 reps
 
January 21st, 2026 (Wednesday)

Rack Pulls;**Peg 3
5 sets 4 reps 275lbs, 315lbs, 335lbs, 365lbs, 395lbs
1 set 4+9 reps 425lbs

Bench;
5 sets 4 reps 155lbs, 170lbs, 190lbs, 210lbs, 230lbs
1 set 4+3 reps 250lbs

GM's;
5 sets 5 reps 135lbs, 160lbs, 180lbs, 200lbs, 225lbs

Left elbow and upper back has been hurting lately so this week's plan was to reduce volume. Will do the same next week and switch rack pulls to deficits. Some reason rack pulls hurt my left elbow worse the benching and when I did sumos on Sunday it felt better than rack pulls. Happy hitting 2 plates for GM's for the first time.
 
dapack said:
January 21st, 2026 (Wednesday)

Rack Pulls;**Peg 3
5 sets 4 reps 275lbs, 315lbs, 335lbs, 365lbs, 395lbs
1 set 4+9 reps 425lbs

Bench;
5 sets 4 reps 155lbs, 170lbs, 190lbs, 210lbs, 230lbs
1 set 4+3 reps 250lbs

GM's;
5 sets 5 reps 135lbs, 160lbs, 180lbs, 200lbs, 225lbs

Left elbow and upper back has been hurting lately so this week's plan was to reduce volume. Will do the same next week and switch rack pulls to deficits. Some reason rack pulls hurt my left elbow worse the benching and when I did sumos on Sunday it felt better than rack pulls. Happy hitting 2 plates for GM's for the first time.
Click to expand...
Solid work! Hope that elbow and back get feeling better
 
Hyde said:
Has pissed off upper body so he hits a lower PR - now that’s taking lemons & making lemonade! 👍
Click to expand...
akboom87 said:
Solid work! Hope that elbow and back get feeling better
Click to expand...
Got sick last week which worked out since needed a de-load. Helped a lot with my elbow, though still hurting, and my upper back is feeling a lot better. Today upper back hurt a little but definitely a lot better than the past weeks and left elbow did hurt on deads but again, it was a lot better.
 
February 1st, 2026 (Sunday)

Weight: 203.5lbs

Session #1
Squats;
4 sets 5 reps 155lbs, 185lbs, 205lbs, 225lbs
1 set 3 reps 250lbs
1 set 2 reps 275lbs
1 set 1 rep 300lbs

A7's Sleeves
3 sets 1 rep 320lbs, 345lbs, 365lbs

Deads;**Devotions
4 sets 3 reps 155lbs, 185lbs, 205lbs, 225lbs

Session #2
Leg Ext;
4 sets 13 reps

Leg Curls;
4 sets 13 reps

Hack Squats;
4 sets 9 reps

Been 9 weeks since I last did comp squats and being 8 weeks out figured a good time to start switching back. Top set was hard but smooth and probably had maybe 20ish more in me. If things go right looking at 8, 10 and 18 weeks out now. 1st meet will be just a feel out meet since been almost a year and will just push to have the last attempts be hard but smooth. Right now thinking will go for 363 to 374 for squats unless switching back to comp squats gives me a bigger bump than I think.
 
February 2nd, 2026 (Monday)

Bench;**Pause
3 sets 4 reps 170lbs, 185lbs, 200lbs
2 sets 3 reps 215lbs, 230lbs
2 sets 2 reps 245lbs, 260lbs

Comp
2 sets 1 rep 275lbs, 285lbs

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

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Left elbow felt really good and only time it didn't was when I tried flat dbl presses. Thinking depending on day 297lbs for bench at the meet should be there.
 
dapack said:
February 2nd, 2026 (Monday)

Bench;**Pause
3 sets 4 reps 170lbs, 185lbs, 200lbs
2 sets 3 reps 215lbs, 230lbs
2 sets 2 reps 245lbs, 260lbs

Comp
2 sets 1 rep 275lbs, 285lbs

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

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps

Left elbow felt really good and only time it didn't was when I tried flat dbl presses. Thinking depending on day 297lbs for bench at the meet should be there.
Click to expand...
Bench is looking good!
 
February 4th, 2026 (Wednesday)

Deads;**Deficit/ Sumo
4 sets 4 reps 225lbs, 275lbs, 315lbs, 365lbs

Rack Pulls;**Peg 3
4 sets 4 reps 275lbs, 315lbs, 345lbs, 375lbs

Bench;
5 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs
2 sets 1 rep 265lbs, 285lbs

GM's;
5 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs

Like the other day elbow hurt when pulling but hardly noticed much when benching. Upper back flared up a little but nothing major so decided not to push rack pulls to hard. Saved everything for the last set of GM's. At some point should do them solo or at the beginning just to see how much I can push it.
 
dapack said:
February 4th, 2026 (Wednesday)

Deads;**Deficit/ Sumo
4 sets 4 reps 225lbs, 275lbs, 315lbs, 365lbs

Rack Pulls;**Peg 3
4 sets 4 reps 275lbs, 315lbs, 345lbs, 375lbs

Bench;
5 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 245lbs
2 sets 1 rep 265lbs, 285lbs

GM's;
5 sets 5 reps 155lbs, 175lbs, 195lbs, 215lbs, 235lbs

Like the other day elbow hurt when pulling but hardly noticed much when benching. Upper back flared up a little but nothing major so decided not to push rack pulls to hard. Saved everything for the last set of GM's. At some point should do them solo or at the beginning just to see how much I can push it.
Click to expand...
Nice session! Just for reference how far up is peg 3 on the rack pulls, like just below knee ish?
 
February 8th, 2026 (Sunday)

Average Weekly Weight: 201.5lbs

Session #1
Squats;**SBD Sleeves
5 sets 4 reps 185lbs, 225lbs, 250lbs, 275lbs, 300lbs

Deads;**Devotions
4 sets 3 reps 185lbs, 205lbs, 225lbs, 240lbs

Session #2
Leg Press;
5 sets 13 reps

Hack Squats;
3 sets 9 reps

Leg Press;
4 sets 13 reps
 
February 11th, 2026 (Wednesday)

Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
3 sets 1 rep 405lbs, 435lbs, 475lbs

Rack Pulls;**Peg 3
5 sets 4 reps 275lbs, 315lbs, 365lbs, 405lbs, 455lbs

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

Bench;
2 sets 3 reps 225lbs, 245lbs
1 set 1 rep 265lbs
1 set 3 reps 280lbs

GM's;
4 sets 5 reps 135lbs, 185lbs, 225lbs, 250lbs

Don't want to say had 500lbs since only pulled that twice but definitely had more left to give. Best dead since my meet in April last year at 501.5lbs. If I can have the same type of day in 8 weeks and with rest and tons of carbs might have another chance at 500lbs.
 
dapack said:
February 11th, 2026 (Wednesday)

Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
2 sets 2 reps 315lbs, 365lbs
3 sets 1 rep 405lbs, 435lbs, 475lbs

Rack Pulls;**Peg 3
5 sets 4 reps 275lbs, 315lbs, 365lbs, 405lbs, 455lbs

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

Bench;
2 sets 3 reps 225lbs, 245lbs
1 set 1 rep 265lbs
1 set 3 reps 280lbs

GM's;
4 sets 5 reps 135lbs, 185lbs, 225lbs, 250lbs

Don't want to say had 500lbs since only pulled that twice but definitely had more left to give. Best dead since my meet in April last year at 501.5lbs. If I can have the same type of day in 8 weeks and with rest and tons of carbs might have another chance at 500lbs.
Click to expand...
Solid man great looking deads!
 
holy crap look at how far you've rebounded since last summer! not just the pulls but the 280 x 3 bench seems like a huge improvement from where you were a few months back too
 
Dustin07 said:
holy crap look at how far you've rebounded since last summer! not just the pulls but the 280 x 3 bench seems like a huge improvement from where you were a few months back too
Click to expand...
100 percent. I seem to recall you battling with low T issues after having stopped TRT cold turkey. Seems like you're back on track these days!
 
February 15th, 2025 (Sunday)

Bench;**Pause
6 sets 3 reps 170lbs, 185lbs, 205lbs, 225lbs, 240lbs, 250lbs

Bench;
3 sets 1 rep 260lbs, 275lbs, 285lbs

CGBP;
5 sets 5 reps 135lbs, 155lbs, 170lbs, 185lbs, 205lbs

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
4 sets 13 reps

Push Downs;
4 sets 13 reps
 
You must log in or register to reply here.
Back
Top