DaPack..Fighting Age One Day at a Time

Hyde said:
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.
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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.
 
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 .
 
dapack said:
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 .
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Hey back to pause squats with 3 bills already; I’d say you’re putting the energy you do have into the right places!
 
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
 
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.
 
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.
 
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
 
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
 
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%
 
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.
 
Hyde said:
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.
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That is what I am thinking. Maybe at 5 weeks out, 4 weeks from now, give it a test and see.
 
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
 
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.
 
dapack said:
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.
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Deads are looking great man and strong overhead numbers!
 
dapack said:
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.
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Looks like you're right there!
 
October 8th, 2026 (Thursday)

Session #1
Bench;**Pause
4 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs

Bench;**Comp
5 sets 1 rep 245lbs, 260lbs, 275lbs, 290lbs, 305lbs

Squats;**High Bar/ Cerberus Sleeves
5 sets 5 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs

Squats;**Low Bar
3 sets 1 rep 300lbs, 320lbs, 340lbs
1 set 3 reps 365lbs

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

Single Leg Press;
3 sets 13 reps

Leg Ext;
3 sets 13 reps

Almost thought about taking 315 for last set but since 305 moved well and 9 days out decided against it. Probably could have done it but might as well save it for the meet. Lower back did bother me a little but definitely almost there. Been since the last meet, 7 weeks, since I touched anything over 300+lbs and it was a nice surprise. Switching up squat movements each time for a lighter variation seems to be working really well. Only thing I would change up is probably add in higher box squats, 14 to 16", every now and again so I can get the feel of extra weight on my back. Once I got over 300lbs everything felt really heavy on my back.
 
You definitely will be good for 315ish in 9 days the way things have been.

Adding some chain is a really good option to feel more weight at the top if you want to keep the depth. Or even bands since you’re farther out from a squat max. Then chain the block closest to the true max.
 
Hyde said:
You definitely will be good for 315ish in 9 days the way things have been.

Adding some chain is a really good option to feel more weight at the top if you want to keep the depth. Or even bands since you’re farther out from a squat max. Then chain the block closest to the true max.
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Seen a set of chains at one gym, don't know the weight though. Might give it a try here soon.
 
dapack said:
Once I got over 300lbs everything felt really heavy on my back.
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man lately everything has been heavy for me lol. the last few squat sessions attempting new work I haven't done before like reps at 335+ etc, I reminded myself as I'm locking the bar in "its supposed to feel heavy, its a PR" lol.

your bench is looking fantastic!!!
 
October 12th, 2026 (Monday)

Deads;**Sumo
3 sets 3 reps 225lbs, 225lbs, 275lbs
2 sets 1 rep 325lbs, 375lbs

Bench;**Comp
3 sets 3 reps 185lbs, 205lbs, 225lbs
2 sets 1 rep 250lbs, 275lbs

Squats;**Front w SSB/ Cerberus Sleeves
2 sets 5 reps 155lbs, 185lbs
2 sets 3 reps 215lbs, 245lbs
2 sets 1 rep 275lbs, 300lbs

Flat Dbl Press;
3 sets 13 reps

Everything moved pretty well today and feel I am right were I need to be. Changed my Dec meet to a week later so now have 8 weeks after this meet to get ready.
 
October 14th, 2026 (Wednesday)

Deads;**Sumo
4 sets 3 reps 225lbs, 225lbs, 275lbs, 325lbs

Squats;**SSB, Tempo 41x/ Cerberus Sleeves
4 sets 5 reps 155lbs, 185lbs, 205lbs, 225lbs

Bench;**Pause
4 sets 3 reps 185lbs, 185lbs, 205lbs, 225lbs

--1a. Lat Pull Downs; 3 sets 13 reps
--1b. Face Pulls

Triceps Push Downs;
3 sets 13 reps

Hoping this meet is a lot better for deads, last 3 have been a little disappointing. Goal is 495 to 506 for deads and 308 to 313.5 for bench. Really like how squats are going and in the past 8 weeks have done 8 different movement and a total of 14 sessions. Time to rest up and hopefully will have a great lifting day come Saturday.
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October 17th, 2026 (Saturday)

Meet Recap

Overall happy but again disappointed in deads. 1st attempt with bench, 276lbs, jumped the press command and no lift. The next 2 attempts played out as planned hitting 297lbs and 308lbs. Warmup for deads were not good and already knew another meet under preforming what my last heavy in training was. Opened up at 445.5lbs and was way harder than it should have been but stuck to the plan and 2nd was 473lbs which was way harder than my last heavy, 475lbs, at 12 days out. So again, 3 out of last 4 meets, decided to switch from sumo to conv for my last heavy pull and go for 495lbs and a conv PR. There was a slight downward motion just past the knees so got 2 reds and a no lift. I did lock it out so going to consider it a new gym PR regardless if it was at a meet. Need to figure out why my last heavies are always better than meet day. Maybe peaking to soon or taking last heavy to close is all I can figure it to be.
 
Still great numbers though man. Excellent job being able to hit your goal of 308 on bench. And even though you got a couple of red lights on the 495 for going back down a little, great job regaining your composure and finishing the pull, so congrats on that PR. I know Hyde will give you a good answer on why you felt better 12 days ago, but my guess would be maybe you went a little too heavy so close to the meet. I’m pretty sure 2 weeks, 14 days out is usually not enough time after a heavy lift to build back up to peak for the competition. But I know Deadlifts take the longest to recover from, so that would be my guess. Plus you have done a lot of meets this year, and that accumulative fatigue from having to peak and recover from each one may have caught up on your deadlifts….again just my guesses. But still congrats on finishing a good meet.💪😎👍
 
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If you lock out the bench or pull, we call that a good gym lift at the barbell club lol. So at least you made an 800lb push-pull gym lift! And especially great, not injured and can go right back into training. The way squat has been progressing, that is on track for full power next meet. And seems like your training for it is responding well!

I have told you this several times now, so I will tell you the truth again: you are lifting too heavy too close. You just pulled 375/75% FIVE days ago! 75% is training weight. The kind that forces adaptation & must be recovered from. And then, you pulled again THREE days ago - AND you did 20 reps of tempo squats. That is building work, and not how you shed fatigue to supercompensate.

The IPF lifters doing the high frequency lifting 3 days out from a meet are half your age, with the best genetics in the sport. And they don’t even peak well typically, rather just come in and super consistently hit the same things over and over just like training.

14 days is too close for the last big pull for a man of experience. I usually pull my max 28-30 days out. My last big one, 90% or so, 19-22 days out. And I absolutely am not training past the Sunday before a meet, besides a last practice at 40-50% and maybe some easy isolations purely for a little bloodflow. You can take a walk, drag a little sled or something, but stay out of the gym.

You were stronger 12 days out because you hadn’t just gone heavy 12 days before that.
 
Hyde said:
If you lock out the bench or pull, we call that a good gym lift at the barbell club lol. So at least you made an 800lb push-pull gym lift! And especially great, not injured and can go right back into training. The way squat has been progressing, that is on track for full power next meet. And seems like your training for it is responding well!

I have told you this several times now, so I will tell you the truth again: you are lifting too heavy too close. You just pulled 375/75% FIVE days ago! 75% is training weight. The kind that forces adaptation & must be recovered from. And then, you pulled again THREE days ago - AND you did 20 reps of tempo squats. That is building work, and not how you shed fatigue to supercompensate.

The IPF lifters doing the high frequency lifting 3 days out from a meet are half your age, with the best genetics in the sport. And they don’t even peak well typically, rather just come in and super consistently hit the same things over and over just like training.

14 days is too close for the last big pull for a man of experience. I usually pull my max 28-30 days out. My last big one, 90% or so, 19-22 days out. And I absolutely am not training past the Sunday before a meet, besides a last practice at 40-50% and maybe some easy isolations purely for a little bloodflow. You can take a walk, drag a little sled or something, but stay out of the gym.

You were stronger 12 days out because you hadn’t just gone heavy 12 days before that.
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That’s good information…. I’m glad you explained all that, because that’s really important and good to know. I was thinking it probably wasn’t enough time after the 475 12 days ago, but glad you confirmed because I didn’t want to mislead.
 
Hyde said:
If you lock out the bench or pull, we call that a good gym lift at the barbell club lol. So at least you made an 800lb push-pull gym lift! And especially great, not injured and can go right back into training. The way squat has been progressing, that is on track for full power next meet. And seems like your training for it is responding well!

I have told you this several times now, so I will tell you the truth again: you are lifting too heavy too close. You just pulled 375/75% FIVE days ago! 75% is training weight. The kind that forces adaptation & must be recovered from. And then, you pulled again THREE days ago - AND you did 20 reps of tempo squats. That is building work, and not how you shed fatigue to supercompensate.

The IPF lifters doing the high frequency lifting 3 days out from a meet are half your age, with the best genetics in the sport. And they don’t even peak well typically, rather just come in and super consistently hit the same things over and over just like training.

14 days is too close for the last big pull for a man of experience. I usually pull my max 28-30 days out. My last big one, 90% or so, 19-22 days out. And I absolutely am not training past the Sunday before a meet, besides a last practice at 40-50% and maybe some easy isolations purely for a little bloodflow. You can take a walk, drag a little sled or something, but stay out of the gym.

You were stronger 12 days out because you hadn’t just gone heavy 12 days before that.
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Agree. Was thinking lighter tempo would not hurt but seems it just might have. To your point too, this next meet wad thinking hit a solid 455 at around 17 days out and call it good. Always get in my head lifting heavy deads close to meets and it ends up costing me.
 
gphagan1 said:
Still great numbers though man. Excellent job being able to hit your goal of 308 on bench. And even though you got a couple of red lights on the 495 for going back down a little, great job regaining your composure and finishing the pull, so congrats on that PR. I know Hyde will give you a good answer on why you felt better 12 days ago, but my guess would be maybe you went a little too heavy so close to the meet. I’m pretty sure 2 weeks, 14 days out is usually not enough time after a heavy lift to build back up to peak for the competition. But I know Deadlifts take the longest to recover from, so that would be my guess. Plus you have done a lot of meets this year, and that accumulative fatigue from having to peak and recover from each one may have caught up on your deadlifts….again just my guesses. But still congrats on finishing a good meet.💪😎👍
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Definitely time for a new approach this next meet. Cannot be any worse than it has been
 
dapack said:
October 17th, 2026 (Saturday)

Meet Recap

Overall happy but again disappointed in deads. 1st attempt with bench, 276lbs, jumped the press command and no lift. The next 2 attempts played out as planned hitting 297lbs and 308lbs. Warmup for deads were not good and already knew another meet under preforming what my last heavy in training was. Opened up at 445.5lbs and was way harder than it should have been but stuck to the plan and 2nd was 473lbs which was way harder than my last heavy, 475lbs, at 12 days out. So again, 3 out of last 4 meets, decided to switch from sumo to conv for my last heavy pull and go for 495lbs and a conv PR. There was a slight downward motion just past the knees so got 2 reds and a no lift. I did lock it out so going to consider it a new gym PR regardless if it was at a meet. Need to figure out why my last heavies are always better than meet day. Maybe peaking to soon or taking last heavy to close is all I can figure it to be.
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Focus on the positives, fix the negatives, and onward! Nice job.

Go get that next one!
 
Still looks like great numbers for the meet man you are strong! Exciting to see and will be excited to see how torso and preform at the next one!
 
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