DaPack..Fighting Age One Day at a Time

Hyde said:
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.
Click to expand...
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.

1786559819152.webp
 
Hyde said:
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.
Click to expand...
Would be a nice, simple method to prep with. First few meets I followed 5/3/1 a lot through out the training.
 
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.
 
Hyde said:
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.
Click to expand...
Dustin07 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.

View attachment 262341
Click to expand...
dapack said:
Would be a nice, simple method to prep with. First few meets I followed 5/3/1 a lot through out the training.
Click to expand...
Got it, thanks fellas! I might just do that, as I don't currently have a set plan yet for the training to get back in heavy lifting shape.
 
August 17th, 2026 (Monday)

Bench;**Pause
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
1 set 1 rep 275lbs

Squats;
1 set 5 reps 155lbs,
1 set 4 reps 185lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
1 set 1 rep 275lbs

Deads;**Sumo
2 sets 3 reps 225lbs, 250lbs
3 sets 1 rep 275lbs, 315lbs, 365lbs

Going to be a quick meet. According to the roster about 26 people for this meet. Maybe it is just the time of the year or something but either way will be quick. This is an NPL meet and this gym usually runs about 5 to 6 meets in the area and use to be with USPA. Hands down they run the best meets in my area so hoping it is just the time of the year and that some people are not doing because it is NPL. Either way doesn't matter to me and next meet will probably be USPA. I have the time of for a meet in October, 8 weeks after this one, but waiting to see how this one plays out before signing up.
 
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