DaPack..Fighting Age One Day at a Time

[Dustin07]

Honestly, I was being literal about following 5/3/1 for Powerlifting template (it’s a different book you can easily search the pdf that has you order the weeks 3/5/1) in the fashion I said.

my buddy was just in my office telling me August 13th 2013 was the first time he downloaded 531 app.
So I checked my history. Jeremy from the old group (bodybuildingdungeon @dapack ) had emailed me the 531 pdf on July 22, 2013

this inbox has shrunk and grown and whatnot a lot in 13 years but that file is the thing I never deleted. 97 pages. I can email it to anyone interested (DM me) if you don't feel like finding it on the online.

 

[dapack]

Honestly, I was being literal about following 5/3/1 for Powerlifting template (it’s a different book you can easily search the pdf that has you order the weeks 3/5/1) in the fashion I said.

Would be a nice, simple method to prep with. First few meets I followed 5/3/1 a lot through out the training.

 

[dapack]

August 12th, 2026 (Wednesday)

Session #1
Bench;**Pause
1 set 5 reps 165lbs
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
1 set 1 rep 245lbs

Comp;
4 sets 1 rep 260lbs, 275lbs, 290lbs, 305lbs

Deads;
2 sets 3 reps 225lbs, 275lbs
3 sets 1 rep 315lbs, 365lbs, 415lbs

Session #2
--1a. Leg Press; 4 sets 11 reps
--1b. Flat Dbl Press; 13 reps

--2a. Lat Pull Downs; 4 sets 13 reps
--2b. Stiff Arm Pull Downs

--3a. Seated Rows; 3 sets 13 reps
--3b. Face Pulls

More or less a wrap on my heavies. 308 for bench should be do able and if it is great day maybe more.