Dustin07
Legend
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.
DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
Segansational
Well-known member
Lucky 7s! Time to go hit the casino!
dapack
Well-known member
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.
dapack
Well-known member
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.
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.
dapack
Well-known member
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.
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.
Hyde
Legend
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.
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.
Dustin07
Legend
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.
dapack
Well-known member
Sounds like a plan. Last heavy at 17 and around 27 days will take one in the lower 400s.
Segansational
Well-known member
Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!
MrKleen73
Legend
He is trying to make his training PRIME in any way he can!Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!
gphagan1
Legend
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.
Dustin07
Legend
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
dapack
Well-known member
Always been an odd rep person besides doubles and 4's. To me even reps seem oddSomething about those odd numbers just seems unnatural. Or maybe that's the OCD talking!
gphagan1
Legend
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.
MrKleen73
Legend
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.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.
View attachment 264169
gphagan1
Legend
Yeah after that movie, it gets you to thinking. And I agree on his acting abilities. Just his psychological breakdown in that movie should have won him an award.
MrKleen73
Legend
Haha, those are alright movies, but they always pissed me off with the trailers showing a bunch of action to get guys interested too, then that was THE ONLY ACTION in the damn movie. I can still sit with her or my daughter to watch them but it isn't anything I would pick. Now the Hunger Games was around that time and I wasn't going to watch it because I figured it was the same thing. However, it was actually pretty cool until the last one they made into a musical. UGGHHH!!!! I only watched about 10 minutes and was like "Nope, I can't do it!"
dapack
Well-known member
If I get time will have to give it a watchAll 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.
View attachment 264169
dapack
Well-known member
November 1st, 2026 (Sunday)
Session #1
Bench;
7 sets 6 reps 155lbs, 170lbs, 185lbs, 200lbs, 210lbs, 220lbs, 240lbs
JM Press;
5 sets 5 reps 135lbs
Flat Dbl Press;
4 sets 7 reps
Deads;**Conv
8 sets 3 reps
Session #2
Machine Bench Press;
4 sets 13 reps
Machine Incline Press;
4 sets 13 reps
Push Downs;
4 sets 13 reps
Session #1
Bench;
7 sets 6 reps 155lbs, 170lbs, 185lbs, 200lbs, 210lbs, 220lbs, 240lbs
JM Press;
5 sets 5 reps 135lbs
Flat Dbl Press;
4 sets 7 reps
Deads;**Conv
8 sets 3 reps
Session #2
Machine Bench Press;
4 sets 13 reps
Machine Incline Press;
4 sets 13 reps
Push Downs;
4 sets 13 reps
dapack
Well-known member
November 2nd, 2026 (Monday)
Squats;**Box 12"
6 sets 5 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs, 290lbs
OPH's;
4 sets 5 reps 95lbs, 115lbs, 125lbs, 135lbs
RDL's;
4 sets 13 reps 155lbs, 170lbs, 185lbs, 200lbs
Deads;**Conv
10 sets 2 reps
Last 2 days working on feet placement and setup for deads. Out of the 44 reps last 2 days maybe 5 I was happy with.
Squats;**Box 12"
6 sets 5 reps 185lbs, 205lbs, 225lbs, 250lbs, 275lbs, 290lbs
OPH's;
4 sets 5 reps 95lbs, 115lbs, 125lbs, 135lbs
RDL's;
4 sets 13 reps 155lbs, 170lbs, 185lbs, 200lbs
Deads;**Conv
10 sets 2 reps
Last 2 days working on feet placement and setup for deads. Out of the 44 reps last 2 days maybe 5 I was happy with.
Hyde
Legend
I thought you were going to say only 5 you were unhappy with! Sounds like you have no idea what you want/need.
Jump in place. Look where your feet land naturally. That’s a reasonably strong width for you. Now try to bring your feet in a hair. Point your toes just slightly outwards. With bar over tied shoe laces, push your butt back to RDL to bend at the hip. Grab the bar with straight arms. Now bend the knees to wedge the hips forward until legs contact the bar. Hips will have dropped, but not down like for a clean - it’s not a squat, it’s a hinge. Knees should barely be over the bar.
Fill your core with air, flex abs, keep the arms long/straignt/tris extended as you wedge the hips forward as high as possible. Lats should be flexed, shoulders packed down - think about trying to move your elbows toward your back pockets.
Legpress through your heels as you squeeze the glutes to ram the hips through to lockout.
^if any of that sounds foreign to you, examine that step in your setup and decide if it makes sense to you. Once you know what you want, it’s just repetition with modest weights, then eventually bigger ones.
Jump in place. Look where your feet land naturally. That’s a reasonably strong width for you. Now try to bring your feet in a hair. Point your toes just slightly outwards. With bar over tied shoe laces, push your butt back to RDL to bend at the hip. Grab the bar with straight arms. Now bend the knees to wedge the hips forward until legs contact the bar. Hips will have dropped, but not down like for a clean - it’s not a squat, it’s a hinge. Knees should barely be over the bar.
Fill your core with air, flex abs, keep the arms long/straignt/tris extended as you wedge the hips forward as high as possible. Lats should be flexed, shoulders packed down - think about trying to move your elbows toward your back pockets.
Legpress through your heels as you squeeze the glutes to ram the hips through to lockout.
^if any of that sounds foreign to you, examine that step in your setup and decide if it makes sense to you. Once you know what you want, it’s just repetition with modest weights, then eventually bigger ones.
dapack
Well-known member
Most I am doing. Hard to explain but there is a sweet spot while I am pulling myself down into position and getting tight. The bar starts to roll a little towards me and just before it touches my shine if I pull at the right time it is effortless compared to other times. I do need to adjust my knees being over the bar and think that is one issue to fix. Shoulders need to be pack down too.
Dustin07
Legend
I feel like I remember a couple years ago when you were working with that coach and he had you do some stuff that sounds really familiar to what you just described. I just remember you saying that there were some tiny little fixes that made it feel night and day different.
Hyde
Legend
Yes, all those things are addressed in what I said above. The bar must be virtually upon the shins (but not touching, we don’t want drag). The knees barely over the bar, the delts just over, the hips fairly high still but wedged close as possible. And packing the shoulders down is really critical to keeping both your upper back from collapsing as well as your lumbar brace.
For someone of your strength, you’re probably going to need at least 315 to really practice and get feedback if you’re in the right place or not.