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.
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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.

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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.

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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.
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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.
 
August 20th, 2026
Quick update. Sleeps been bad this week so confidence is shot at this point. Hoping next 2 days can get great sleep. 197 this morning so at least that is good. All I can do is show up and give it my best. Some meets felt like crap and ended up pretty good. Just never know.
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dapack said:
August 20th, 2026
Quick update. Sleeps been bad this week so confidence is shot at this point. Hoping next 2 days can get great sleep. 197 this morning so at least that is good. All I can do is show up and give it my best. Some meets felt like crap and ended up pretty good. Just never know.
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Bro this is like a 6 hour average at least; if you **** the bed it’s not going to be for lack of sleep this week. It’s not like you’ve had a big training load this week to recover from.

I had one of the best meets of my life with a fever the night before going to bed in cold sweats. Tossed & turned at the hotel, finally slept for 2 hours, woke up no fever & ate a bag of cookies, slept for another 90 minutes, and woke up to PR everything that day.

Plus, your weight is excellent, so no cut stress. You’ve got it made!
 
Hyde said:
Bro this is like a 6 hour average at least; if you **** the bed it’s not going to be for lack of sleep this week. It’s not like you’ve had a big training load this week to recover from.

I had one of the best meets of my life with a fever the night before going to bed in cold sweats. Tossed & turned at the hotel, finally slept for 2 hours, woke up no fever & ate a bag of cookies, slept for another 90 minutes, and woke up to PR everything that day.

Plus, your weight is excellent, so no cut stress. You’ve got it made!
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Holding out hope. Should at least sleep good tonight. Either way doing this meet. If it is crap 8 weeks out for the next
 
dapack said:
August 20th, 2026
Quick update. Sleeps been bad this week so confidence is shot at this point. Hoping next 2 days can get great sleep. 197 this morning so at least that is good. All I can do is show up and give it my best. Some meets felt like crap and ended up pretty good. Just never know.
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Just getting in your own head brother, you have been working and preparing for this, you got this. Just remember words of Ronnie, ain’t nothin but a peanut.
 
Yeah, don’t let that get In your head brother. You had 4 good nights and 2 bad, but like Hyde said your average was a tad over 6 so you are good. Probably just nerves, but I bet when that adrenaline starts kicking in and you take your caffeine or whatever you do before the meet, that Beast within is going to be ready to kick ass. You’ve put in some good work and your body is primed and ready to go.💪😎👍
 
gphagan1 said:
Yeah, don’t let that get In your head brother. You had 4 good nights and 2 bad, but like Hyde said your average was a tad over 6 so you are good. Probably just nerves, but I bet when that adrenaline starts kicking in and you take your caffeine or whatever you do before the meet, that Beast within is going to be ready to kick ass. You’ve put in some good work and your body is primed and ready to go.💪😎👍
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That’s exactly it, lifting weights well is practicing the movements and the rest is mental. If you have a bottle of caffeine pills you will NOT be tired on meet day; the adrenaline will be on and your body will know what to do!
 
You got this brother. Don't let perfect be the enemy of good. So much of performance in anything is mental. So quell that negative voice and go hit some strong numbers!
 
Just weighed and checked in. This meet/ fed is a lot different. No equipment check, it is honor system. If they suspect you will call you over and dq you for the meet if it does not meet regulation. Also squats will be a mono lift which I never used at all and if you want don't have to walk squats out. You can do 1kg increments on all lift too, regardless if it a record or.not. Danny Grigsby is at the meet going for 500kg dead. Dude is just built differently.
 
akboom87 said:
Just getting in your own head brother, you have been working and preparing for this, you got this. Just remember words of Ronnie, ain’t nothin but a peanut.
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gphagan1 said:
Yeah, don’t let that get In your head brother. You had 4 good nights and 2 bad, but like Hyde said your average was a tad over 6 so you are good. Probably just nerves, but I bet when that adrenaline starts kicking in and you take your caffeine or whatever you do before the meet, that Beast within is going to be ready to kick ass. You’ve put in some good work and your body is primed and ready to go.💪😎👍
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Hyde said:
That’s exactly it, lifting weights well is practicing the movements and the rest is mental. If you have a bottle of caffeine pills you will NOT be tired on meet day; the adrenaline will be on and your body will know what to do!
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Segansational said:
You got this brother. Don't let perfect be the enemy of good. So much of performance in anything is mental. So quell that negative voice and go hit some strong numbers!
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Thanks all. Excited I get to cheat some on my diet next couple days before I get back on track. My openers will be:
Squats: 363
Bench: 275
Deads: 451
Will go from there and see what happens.
 
You've got this man, kick some ass! Wow, that deadlift will be cool to witness in person.
 
Hyde said:
Bro this is like a 6 hour average at least; if you **** the bed it’s not going to be for lack of sleep this week. It’s not like you’ve had a big training load this week to recover from.

I had one of the best meets of my life with a fever the night before going to bed in cold sweats. Tossed & turned at the hotel, finally slept for 2 hours, woke up no fever & ate a bag of cookies, slept for another 90 minutes, and woke up to PR everything that day.

Plus, your weight is excellent, so no cut stress. You’ve got it made!
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I saw that game, you guys beat down the Jazz despite having the flu. 1997.

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August 22nd, 2026 (Saturday)

Meet Recap
Meet ended up being my worst meet based on last heavy's hands down. Started out with my 1st warm up of squats will 135lbs and felt a pain in my left lower back. How in the world with only 135lbs I hurt myself is beyond me. Took a couple reps at 185lbs and just a single at 225lb for my warm ups and called it good. Changed my opener to 330lbs and made it through but definitely felt it. Figured could probably make it through if I really focused on bracing right and was careful enough. 1st attempt at bench was 275lbs with no problem but my 2nd attempt for some reason touched to low and on the way up to try and adjust my elbows dipped back down, no lift. 3rd attempt did it with no problem at all and move extremely well. Could have hit 308+ if I didn't screw up on the 2nd attempt. Deads warm up felt heavy and lower left back hurt but nothing that felt major. Knew 500+ was not happening today. Hit my opener at 451 in sumo and my 2nd switched to conv for 478.5 and called it a day. 2 out of the last 3 meets finished pulling conv and there would have been no way doing sumo I would have gotten it. For time being switching to conv and will see were it goes. Danny Grigsby 3rd squat was 814lbs and moved like it would have been his opener, really amazed at how easy he made it look. His 1st dead was 1,023lbs and looked really good. On the 500kg attempt he got to his knees but that was all he had in him today it seem. Was really impressed more on his squats actually but obviously his dead at 1,023 was amazing.
 
Dang, stinks you took a ding right off the bat in warmups - sounds like you actually did peak well, just had the back aggravation & couldn’t display what you are capable of.

That’s a strong finish on the pulls switching styles nonetheless, and finishing in general through a ding. It’s a strong mind to make the best of things despite the pain! Good work 💪
 
Hyde said:
Dang, stinks you took a ding right off the bat in warmups - sounds like you actually did peak well, just had the back aggravation & couldn’t display what you are capable of.

That’s a strong finish on the pulls switching styles nonetheless, and finishing in general through a ding. It’s a strong mind to make the best of things despite the pain! Good work 💪
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Thanks. Woke up with left side hurting so going to wait a little before I sign up for October meet. Still think in a few days will be a lot better.
 
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