Worf's 1st meet log

[Worf]

Monday Training

ME Lower

Comp Squats
Bar-warm up
135x10
225x5
275x4
315x3
365x3
405x1 (tweaked my low back on this and stopped) Dont think there was more than one in me on this even though I really wanted 2-3 and to add weight for another set. Old disk hernia acting up and Im due for a de load. Mentally I was there but physically my body wasn’t 100%. Decided to make the best of it and use the Rev Hyper and belt squats to try popping my back and do some traction.

Rev hyper
70lbsx25
90x3x25

Belt squats
70x15
90x12,15

Lying leg raises
3x25

Bw Good mornings

3x30

Low back actually feels pretty good this morning considering. Im gona take an extra day off and come back rested.

 

[Perrin Aybara]

I wish my gym had a reverse hyper. Probably could figure out some way to rig something up. I use the plate loaded calf raise for belt squats.

 

[Worf]

I wish my gym had a reverse hyper. Probably could figure out some way to rig something up. I use the plate loaded calf raise for belt squats.

My old gym didn’t have this stuff either,not best equipment for powerlifting so I switched. The gym I go to now is powerlifting/Strongman specific.

 

[Ohiopower]

I have a Powerlifting Gym in my basement. The Titan HPND reverse hyper is actually really good under 600$. Im going to get the Wenning Strength belt squat. For now its a dip belt landmine bar and 2 10 inch boxes. It works pretty well just a PITA to set up. I have a large basement with room for few more pieces of equipment. I have a Arcon bearing plate loaded wall mounted cable tower on order. A second one will complete a cable cross deck. I buy my plates on Letgo.

 

[Worf]

I have a Powerlifting Gym in my basement. The Titan HPND reverse hyper is actually really good under 600$. Im going to get the Wenning Strength belt squat. For now its a dip belt landmine bar and 2 10 inch boxes. It works pretty well just a PITA to set up. I have a large basement with room for few more pieces of equipment. I have a Arcon bearing plate loaded wall mounted cable tower on order. A second one will complete a cable cross deck. I buy my plates on Letgo.

I dont know how yall get motivated to work out at home.

 

[MindlessWork]

I dont know how yall get motivated to work out at home.

Some do but nothing compares going to a real gym where you have lots of people you can help out and they can help you.

 

[Perrin Aybara]

I wouldn't mind having a home gym to get a quick workout when I'm short on time, but I like actually getting out and going to the gym. Besides work and grocery shopping it's the only time I really get out of the house.

 

[Worf]

I wouldn't mind having a home gym to get a quick workout when I'm short on time, but I like actually getting out and going to the gym. Besides work and grocery shopping it's the only time I really get out of the house.

same here

Some do but nothing compares going to a real gym where you have lots of people you can help out and they can help you.

just something about the environment, puts me in the right place mentally. Think about how many guys have a bench or a squat rack a barbell and some dbells in their garage collecting dust and boxes of christmas decorations sittin on top

 

[Urgentfury12]

same here


just something about the environment, puts me in the right place mentally. Think about how many guys have a bench or a squat rack a barbell and some dbells in their garage collecting dust and boxes of christmas decorations sittin on top

I love going to the Gym, even though I don’t really talk to anyone but my workout partner it’s my social activity for the day(if that makes sense)

 

[Perrin Aybara]

I love going to the Gym, even though I don’t really talk to anyone but my workout partner it’s my social activity for the day(if that makes sense)

Makes perfect sense. It's my social activity for the day, too.

 

[Cityofgrit]

I love going to the Gym, even though I don’t really talk to anyone but my workout partner it’s my social activity for the day(if that makes sense)

Makes perfect sense. It's my social activity for the day, too.

It's my social activity as well... the rest is here on MESO.

 

[Perrin Aybara]

It's my social activity as well... the rest is here on MESO.

Pretty much, Meso is like my social media. My life would probably seem boring to many people, but it's quiet and drama free and I wouldn't change a thing.

 

[MindlessWork]

It's my social activity as well... the rest is here on MESO.

Meso is just like Facebook and Twitter in a way.

 

[Urgentfury12]

Pretty much, Meso is like my social media. My life would probably seem boring to many people, but it's quiet and drama free and I wouldn't change a thing.

I do a lot of activities but most I do alone. The Gym and Boxing are my social activities, I spend a lot of time in the mountains ATV riding, Shooting or practicing “survival” stuff. I’m on a bow drill(Fire starting technique) kick lately and it’s proving a decent challenge. I like setting up a little camp, have lunch and do a little reading.

 

[Worf]

BW: 215

Todays Training

ME Upper

Seated OHP
warmup Barx10
95x5x2
135x5
155x5
175x3
195x3
205x3
225x3

Dbell Flat Chest press(2 sec pause in the hole)
50's,60's,70's x10 80'sx8

Seated Overhead Tricep Ext. Dbell
50,60,70x10 80x8

Chin Ups
BWx10,10,12

Cable Tricep pressdown
20lb x10, 30lb x10x3

Dbell Bent rows
60,70,80,90 x10

Band Flyes
Red miniband x50,30

Band Rear Delt flyes
Red mini band x15 x2sets


The couple days off did me some good. Went to the chiropractor, Back feels better. CNS needed the rest. Good workout all in all.

 

[Ohiopower]

Id like tor see more back work in your program. I am working on an imbalance right now. You should have 2x the volume in your posterior to your anterior.

 

[Worf]

Id like tor see more back work in your program. I am working on an imbalance right now. You should have 2x the volume in your posterior to your anterior.

Never seen anyone with a big back that’s weak. I need to rotate barbell rows back into my upper body days. I manage to throw a few exercises for back/traps in there but definitely haven’t been prioritizing it.

 

[Ohiopower]

On leg day I would say to do extra Ham Glute work. Make sure atleast 1 ME Lower day per month is Goodmornings. I also do Goodmorning Squats for 5 as a supplement on DL day. Usually 2 weeks on 2 weeks off. My program picks up about 4 weeks before I start 12 week peak. I run 750 Test c and 150 Anadrol for that 4 weeks then cut out Anadrol and for last 8 weeks 400 test C 400 Tren Ace. 2 Weeks Before meet I start Halo at 30mg a day through meet day. This is a HARSH cycle and you can not run any orals or tren for rest of year. If I was doing 2 meets qualifier then nationals I would just run 750 to 1g test for qualifier.

 

[Worf]

Today's Training
BW: 216

DE Lower

Speed DL with bands, Sumo
135x5
135+ Red Mini Band (200-210 lbs band tension at the top) x3 reps
Left Hand under, Right Hand Over Grip
185 + Red Mini Band (180lb Band at the top) x4sets x 3 reps
Right Hand Under Left Hand Over
185 + Red Mini Band (180lb band at the top) x4 sets x 3 reps

Barbell Good Mornings
Bar warmup x10
135x 5 sets x10 reps
185 x 8 reps

Rev Hyper Machine
90lbs x 20 reps
140 lbs x 20 reps
180 lbs x 3 sets x 20 reps

Sled Drags 15 yds
1 plate x 2
2 plate x2
3 plate x4

Leg Raises Lying on a flat bench
BW x 4 sets x20 reps

 

[Ohiopower]

More bar weight 50% 1rm. Less band 25% 1rm. 50 40 is good on ME days.