DaPack..Fighting Age One Day at a Time

[dapack]

Definitely fixes a lot of the problems with keeping the bar in place! It’s harder to get under and out of as load goes up, but no more blacking out or choking, harder to roll forward/drop, and easier on the delts.

You just came off a meet, so it’s normal for things to be in the dump for a few weeks post contest. Normally due to CNS fatigue, but in your case due to the back tweak - the body has to protect itself while it heals.

True. Meet was a mess and figured by now would be back on track. Think just stuck in a weird phase in general right now. Energy level is running so low.

 

[dapack]

September 18th, 2026 (Friday)

Squats;**Pause
6 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs, 295lbs

OHP's;
5 sets 7 reps 95lbs

Just time and energy to get the main things in .

 

[Hyde]

September 18th, 2026 (Friday)

Squats;**Pause
6 sets 3 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs, 295lbs

OHP's;
5 sets 7 reps 95lbs

Just time and energy to get the main things in .

Hey back to pause squats with 3 bills already; I’d say you’re putting the energy you do have into the right places!

 

[dapack]

September 20th, 2026 (Sunday)

Bench;**Pause
5 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs, 240lbs
5 sets 1 rep 255lbs, 265lbs, 275lbs, 285lbs, 295lbs

JM Press;
5 sets 5 reps 135lbs, 135lbs, 145lbs, 155lbs, 160lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

 

[gphagan1]

Nice workout…..great work on the bench.

 

[Dustin07]

Bench;**Pause
5 sets 5 reps 165lbs, 185lbs, 205lbs, 225lbs, 240lbs
5 sets 1 rep 255lbs, 265lbs, 275lbs, 285lbs, 295lbs

that must have felt pretty good....

 

[MrKleen73]

Nice session @dapack!

 

[dapack]

that must have felt pretty good....

It did. Bench felt pretty good. Goal is 308+ so that should be attainable

 

[dapack]

September 21st, 2026 (Monday)

Session #1
Deads;**Conv
3 sets 3 reps 225lbs
4 sets 1 rep 275lbs, 315lbs, 365lbs, 405lbs

OHP's;
4 sets 5 reps 95lbs, 110lbs, 125lbs, 140lbs

Session #2
--1a. Seated Rows, 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Lat Pull Downs, 4 sets 13 reps
--2b. Face Pulls

Going to switch back to sumo for a little bit. Will put me in more of an up right position to help with the lower back.

 

[dapack]

September 23rd, 2026 (Wednesday)

Session #1
Deads;**Sumo
3 sets 3 reps 225lbs, 225lbs, 275lbs
4 sets 1 rep 315lbs, 365lbs, 405lbs, 455lbs

Bench;
1 set 5 reps 185lbs
1 set 4 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 245lbs
4 sets 1 rep 265lbs, 285lbs, 300lbs, 315lbs

Sqauts;**SSB
5 sets 5 reps 185lbs, 205lbs, 245lbs, 265lbs, 285lbs

Session #2
--1a. Leg Press; 5 sets 13 reps
--1b. Flat Dbl Press

Leg Ext;
4 sets 13 reps

Best lifting day post meet, 4 weeks. Lower back felt a lot better doing sumo and for ssb really didn't bother me until the last 2 set. Definitely the issue is have heavier loads on my back and not so much at bending.

 

[gphagan1]

That was a great workout….looks like you’re fully recovered from your last meet.

 

[dapack]

September 27th, 2026 (Sunday)

Bench;
1 set 5 reps 165lbs
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
1 set 1 rep 250lbs
1 set 5 reps 275lbs

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

Flat Dbl Press;
4 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

 

[Dustin07]

Bench;

1 set 5 reps 275lbs

thats a big set. I'm pretty sure thats the best 5 rep I have ever managed.

 

[dapack]

September 28th, 2026 (Monday)

Session #1
Squats;**Box 12"/ Cerberus Sleeves
6 sets 5 reps 155lbs, 185lbs, 205lbs, 225lbs, 250lbs, 275lbs

OHP's;
5 sets 5 reps 95lbs, 110lbs, 125lbs, 140lbs, 155lbs

RDL's;
3 sets 13 reps

Session #2
--1a. Leg Press, 5 sets 13 reps
--1b. Seated Dbl Press

Single Leg Press;
4 sets 9 reps

 

[dapack]

October 1st, 2026 (Thursday)

Session #1
Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
4 sets 1 rep 315lbs, 365lbs, 405lbs, 440lbs**Opener

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 265lbs
1 set 4 reps 275lbs**Opener

Squats;**Front SSB/ Cerberus Sleeves
5 sets 5 reps 155lbs, 185lbs, 205lbs, 225lbs, 250lbs

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

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

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

Monday will probably take my last dead heavy and hoping for a smooth 475 and call it good until the meet. Lower back is slowly getting better but still hurts at times. With the next meet 9 weeks out will make a decision on if it will be a full meet around 5 weeks out. Right now leaning towards another push/ pull just to give it more time to heal. Really wouldn't have enough time to get ready unless in a week or two back to 100%

 

[Hyde]

Sounds like it’s tolerance to maximal compression that’s recovering, so keep the squat loads modest and focus on volume & technique after this meet - you only NEED to go heavy on it the last few weeks before the next meet after all.

 

[dapack]

Sounds like it’s tolerance to maximal compression that’s recovering, so keep the squat loads modest and focus on volume & technique after this meet - you only NEED to go heavy on it the last few weeks before the next meet after all.

That is what I am thinking. Maybe at 5 weeks out, 4 weeks from now, give it a test and see.

 

[dapack]

October 4th, 2026 (Sunday)

Bench;**Pause
1 set 5 reps 165lbs
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
4 sets 1 rep 245lbs, 265lbs, 275lbs, 285lbs
1 set 2 rep 295lbs

Squats;**SSB Box 12"/ Cerberus Sleeves
5 sets 5 reps 135lbs, 155lbs, 185lbs, 205lbs, 225lbs

Bench;**Swiss Bar
5 sets 5 reps 135lbs 155lbs, 175lbs, 185lbs, 195lbs

Flat Dbl Press;
3 sets 13 reps

Seated Triceps Ext;
3 sets 13 reps

Push Downs;
3 sets 13 reps

 

[Hyde]

Things are looking good for bench this meet

 

[dapack]

Things are looking good for bench this meet

Things are setting up pretty good. Hoping for 308+.

 

[dapack]

October 5th, 2026 (Monday)

Session #1
Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
5 sets 1 rep 315lbs, 365lbs, 405lbs, 440lbs, 475lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 110lbs
1 set 3 reps 125lbs
1 set 2 reps 140lbs
3 sets 1 rep 155lbs, 170lbs, 185lbs

Session #2
--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls

--3a. Hack Squats; 4 sets 9 reps
--3b. Seated Dbl Press

Last was a little harder than I wanted but definitely was a clean rep and never in doubt. Everything goes right hopefully can make a run at 500+ again.

 

[gphagan1]

Good workout and nice strong deadlifts.

 

[akboom87]

October 5th, 2026 (Monday)

Session #1
Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
5 sets 1 rep 315lbs, 365lbs, 405lbs, 440lbs, 475lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 110lbs
1 set 3 reps 125lbs
1 set 2 reps 140lbs
3 sets 1 rep 155lbs, 170lbs, 185lbs

Session #2
--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls

--3a. Hack Squats; 4 sets 9 reps
--3b. Seated Dbl Press

Last was a little harder than I wanted but definitely was a clean rep and never in doubt. Everything goes right hopefully can make a run at 500+ again.

Deads are looking great man and strong overhead numbers!

 

[Segansational]

October 5th, 2026 (Monday)

Session #1
Deads;**Sumo
2 sets 3 reps 225lbs, 275lbs
5 sets 1 rep 315lbs, 365lbs, 405lbs, 440lbs, 475lbs

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 110lbs
1 set 3 reps 125lbs
1 set 2 reps 140lbs
3 sets 1 rep 155lbs, 170lbs, 185lbs

Session #2
--1a. Lat Pull Downs; 4 sets 13 reps
--1b. Stiff Arm Pull Downs

--2a. Seated Rows; 3 sets 13 reps
--2b. Face Pulls

--3a. Hack Squats; 4 sets 9 reps
--3b. Seated Dbl Press

Last was a little harder than I wanted but definitely was a clean rep and never in doubt. Everything goes right hopefully can make a run at 500+ again.

Looks like you're right there!