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DaPack..Fighting Age One Day at a Time

Hyde said:
Lol I don’t have any issue with them, but I don’t know if I have ever intentionally done 7s honestly.
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I just remember them coming up once before, but ironically I've had a few sessions lately where 7 seemed like the three bears number 8 was too many, 5-6 not enough but 7 seemed juuuuust right.
 
Hyde said:
Lol I don’t have any issue with them, but I don’t know if I have ever intentionally done 7s honestly.
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Keeping things simple for Sundays. 7 weeks out so figured would start at 7 reps and drop 1 rep a week. Sundays are more volume day compared to Wednesday, which is normally heavier.
 
October 26th, 2026 (Monday)

Session #1
Squats;**SSB/ Cerberus Sleeves
6 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 270lbs, 295lbs

GM's;**SSB
5 sets 7 reps 125lbs, 135lbs, 155lbs, 185lbs, 200lbs

OHP's;
5 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs

Seated Leg Curls;
4 sets 9 reps

Session #2
--1a. Leg Press; 4 sets 13 reps
--1b. Seated Dbl Press; 9 reps

Leg Ext;
4 sets 13 reps

Leg Curls;
4 sets 13 reps

Never tried GM's with the SSB bar but definitely felt it a little more intense in the lower back. Will rotate them in and out with straight bar.
 
Hyde said:
Lol I don’t have any issue with them, but I don’t know if I have ever intentionally done 7s honestly.
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Yeah, I have only really seen them done intentionally in @dapack's log. Although, I can see it being a great range for hypertrophy, and strength accrual.
 
October 28th, 2026 (Wednesday)

Session #1
Rack Pulls;**Peg 3
6 sets 5 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs

Bench;**Pause
5 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs

Squats;**Belt
5 sets 5 reps 270lbs, 315lbs, 360lbs, 405lbs, 450lbs

Session #2
--1a. Leg Press; 4 sets 9 reps
--1b. Flat Dbl Press

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

Seated Rows;
3 sets 13 reps

First time doing belt squats but definitely feel before a ME week would be a good way to de-load with a similar movement and take weight off the shoulders/ spine. With only 7 weeks will be working on lower back/ lockout since there is not enough to really improve a lot. I barely missed white lights with a slight downward movement so feel I should be able to hopefully work on that. Will take @Hyde advice and last heavy will be 15 to 17 days out and will only pull 400+ one other time.
 
17 days! Not 15! It’s not about how close you can go. Bias towards more recovery.

It’s not enough to merely recover from your peak training. We want to SUPERCOMPENSATE - this takes additional time, aka delayed transformation must occur.

You lift heavy - you let time pass and practice lighter - you show up refreshed but skilled & kick ass.
 
I have only recently had access to belt squats and I thought they were pretty awesome. I don't think I have figured out how to correctly use them so that the belt/cable don't snapy my special area but when I could get the right position, they were an awesome way to hit the legs. they felt more effective to me than other machines like leg curls or something.
 
Hyde said:
17 days! Not 15! It’s not about how close you can go. Bias towards more recovery.

It’s not enough to merely recover from your peak training. We want to SUPERCOMPENSATE - this takes additional time, aka delayed transformation must occur.

You lift heavy - you let time pass and practice lighter - you show up refreshed but skilled & kick ass.
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Sounds like a plan. Last heavy at 17 and around 27 days will take one in the lower 400s.
 
Segansational said:
Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!
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He is trying to make his training PRIME in any way he can!
 
I remember back in the mid 80s and into the 90s it got pretty popular to do 21s (7,7,7) as a finisher. Arnold I think was the first that talked about them in his book The New Encyclopedia of Modern Bodybuilding in 1985, and Ronnie Coleman used them as finishers. I think it was a Flex magazine I had read where Ronnie did 3 giant sets of 7 side laterals, 7 front raises, and 7 rear laterals, and then follow that with 3 supersets of 7 on preacher curl and skull crushers. And man you talk about a gauntlet, it was tough. But I haven’t seen the 7 reps in any of the programs since the early 90s.
 
gphagan1 said:
7 side laterals, 7 front raises, and 7 rear laterals, and then follow that with 3 supersets of 7 on preacher curl and skull crushers. And man you talk about a gauntlet, it was tough. But I haven’t seen the 7 reps in any of the programs since the early 90s.
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that sounds awesome. I love doing 21s with ez bar curls as a finisher, but never thought about applying it to the shoulder routine there. I always log them as 21s, but they are 7 + 7 + 7
 
All this talk of numbers got me to thinking about that movie with Jim Carrey “The Number 23”. Not a comedy, but a psychological thriller, and actually a pretty good movie. He gets obsessed with the number 23. Actually I recommend watching it if you haven’t, it has some twists and turns.😎

IMG_2062.webp
 
gphagan1 said:
All this talk of numbers got me to thinking about that movie with Jim Carrey “The Number 23”. Not a comedy, but a psychological thriller, and actually a pretty good movie. He gets obsessed with the number 23. Actually I recommend watching it if you haven’t, it has some twists and turns.😎

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I own this movie, I think he was a far better dramatic actor than most of the bigger stars. The Dude has acting chops for sure. Shoot he almost had me crying during "The Majestic" This one is definitely a great psychological thriller, and it keeps you guessing until the end.
 
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