Worf's 1st meet log

[Worf]

Bw:223

DE Upper

1 board Bench w/ Chains

185+50lb chainsx3
225+50lb chains 6x2

CG Floor Press
225x8,245x8, 255x8

Pendlay Rows
135 2x10

Tricep Rollouts
35’s 2x10

Band Pull Aparts
Red mini 2x10, 1x20

Banded Flyes
Red Mini’s 1x20

 

[Worf]

Bw:223

ME UPPER

Floor Press
155x6
205x3
245x3
265x3
285x3
305x3
325x1
335x1 PR (smoked this)
355 miss (moved the weight, butt came up, food came up, shoulder came up)
265x5

Seated OHP w/chains
95x10
95+55lb chains 3x5

Seal Rows
125 3x25

Circuit

3 count eccentric paused push up 2x15

Banded unilateral Tricep Press down
Red monster mini 2x10

Banded kneeling crunch
1x15, 1x25

Band mobility stuff for hips w/ Orange Band

 

[Worf]

Todays Training

DE Lower

Banded GoodMorning
Orange band 2x15

Speed Deadlifts w/ Chains. Conventional
225+55x3
315+55 x3
345+55 6x3

SSB Front Squats
245x8
265x6

 

[Worf]

Bw:223

DE Upper

Red Slingshot bench
225x8
Add Slingshot
245x10
265x10
280x10
295x9 (Slingshot Pr)

Standing Dbell ohp
47.5 2x15

Circuit

Band Rear felt fly
Red band 3x15

Rev Grip barbell rows
135 3x10

Seated paused shrugs
47.5 3x10

Feeling pretty good last few days. Nutrition has been really good.no eating out, No cheats but up the carbs here and there when feeling depleted. Energy levels have been good. Taking trt dose of 150/wk and threw in 75mg/week off npp to help joint pain. Hasn’t done much for my knee but everything else is nice and smooth

 

[Worf]

Forgot to list

Standing Dbell curls
37.5 3x10

 

[Worf]

Me Lower

Squats
275x5
345x3
385x3
435x3 (sleeves PR)
385 2x3

1.5” Deficit Deadlift Conventional
295x6
375 3x6

Barbell Calves Raises

145 x15, 2x20

Squats moved very well. I’ve done a 430ish triple with wraps last meet prep. Happy to be capable in just sleeves now. My fucking knee is killing me after that session though. Looking very forward to giving stem cell/prp a try in the future. I’m over the knee pain.

 

[Freddy19]

Me Lower

Squats
275x5
345x3
385x3
435x3 (sleeves PR)
385 2x3

1.5” Deficit Deadlift Conventional
295x6
375 3x6

Barbell Calves Raises

145 x15, 2x20

Squats moved very well. I’ve done a 430ish triple with wraps last meet prep. Happy to be capable in just sleeves now. My fucking knee is killing me after that session though. Looking very forward to giving stem cell/prp a try in the future. I’m over the knee pain.

@Worf thanks for posting. It gives me a bunch of programming ideas. Most importantly it motivates me.

 

[Worf]

Bw:226

ME Upper

Comp Bench
155x10
185x10
265x3
275x3
285x3
295x3
315x3 PR

Bent rows 2 sec pause
135 5x5

CG Towel Press w/pause
245 2x8

Z Press
95x5
115 2x5

Australian Rows
Bw 3x6

Banded Tricep Pressdowns various grips
Red Mini 1x30
Green monster Mini 1x 30

BENCH moving nice and smooth. I’m pretty beat up from yesterday’s squats. My knee is hurting pretty bad. On we go

 

[Btcowboy]

Suffering builds character

 

[Silentlemon1011]

Bw:226

ME Upper

Comp Bench
155x10
185x10
265x3
275x3
285x3
295x3
315x3 PR

Bent rows 2 sec pause
135 5x5

CG Towel Press w/pause
245 2x8

Z Press
95x5
115 2x5

Australian Rows
Bw 3x6

Banded Tricep Pressdowns various grips
Red Mini 1x30
Green monster Mini 1x 30

BENCH moving nice and smooth. I’m pretty beat up from yesterday’s squats. My knee is hurting pretty bad. On we go

315 for a triple
Nice bro

 

[Worf]

Bw:228

DE Lower

Speed Squats, SSB +chains
245+50 3x3
285+50 3x3

sumo speed pulls EMOM
405 8x1

RDL’s 1.5 reps
225 3x5

SSB Calves Raises
3x10

Used knee wraps on the squats because my knee hurts so bad. Tried the warm ups with sleeves and my knee just felt like trash. Used my Pioneer guardians wrapped fairly light. Weight actually moved well. Probably going to skip squats on Saturday hopefully this thing starts feeling better. There’s nothing I can really do with it outside of wearing a sleeve and taking pain pills.

 

[Worf]

Bw:228

DE Upper

Speed Bench with bands
185+80 8x3

Barbell Shrugs
225x8,275x8, 315x8

Arnold Press
45’s 3x12

Dbell Rows
75 3x10

Plate Raises
45lb 3x10

Banded Tricep Press downs
Green monster Mini 2x30

 

[Worf]

Bw:228

Deadlift

Conventional
265x5
375x3
445x2
485x2
525x2
555x2 PR

STIFF leg, deficit pulls 1.5”
225+ 60 lb chains 3x8

Banded knee extensions
Red mini 3x25
Green monster mini 3x30

Band Thighmaster
Orange 2x40
unilateral 2x20

Low back is a little beat up from all the deadlifts this week. Still hit a pr. Deadlift progress is doing well. May try to squat on Tuesday for speed day. Have to play by ear.

 

[Perrin Aybara]

What's your best deadlift 1RM been?

 

[Worf]

What's your best deadlift 1RM been?

250 kg or 551 at my last meet. So beat my old max by 5 lbs with a double. Using mostly bumper so got a bit more bar flex than with the calibrated plates. I’d estimate my max around 570-580 today on those plates. I think with a good meet prep, and a proper deload I’ll have 600 by my next meet. Looking for 5 red which is 606 with the collars

 

[Perrin Aybara]

250 kg or 551 at my last meet. So beat my old max by 5 lbs with a double. Using mostly bumper so got a bit more bar flex than with the calibrated plates. I’d estimate my max around 570-580 today on those plates. I think with a good meet prep, and a proper deload I’ll have 600 by my next meet. Looking for 5 red which is 606 with the collars

You know you've been powerlifting a long time when you're shooting for weird, metric PRs. I'm doing the same with going after a 200kg bench.

 

[Worf]

You know you've been powerlifting a long time when you're shooting for weird, metric PRs. I'm doing the same with going after a 200kg bench.

Or when you call how many colors of which plates for numbers.
Put 495 on the bar. “Ok 4 reds and a 5, no collars”

btw, 440 lb is a very good bench for a 100kg guy

 

[Perrin Aybara]

Or when you call how many colors of which plates for numbers.
Put 495 on the bar. “Ok 4 reds and a 5, no collars”

btw, 440 lb is a very good bench for a 100kg guy

It'll finally be 2x bodyweight.

At USPA meets they started having the color codes up on the board with your attempt for the loaders to go by. Like it'll show 3 red marks, one green, one black, or whatever colors they use. Pretty cool system.

 

[Worf]

It'll finally be 2x bodyweight.

At USPA meets they started having the color codes up on the board with your attempt for the loaders to go by. Like it'll show 3 red marks, one green, one black, or whatever colors they use. Pretty cool system.

They do, it’s almost fool proof. RPS does this too. The announcer even called it out to the loaders at the first meet I did. The only thing I think is wonky is that there’s no color code for the 5 kg plates. Most of the major plate manufacturers use white for 5 kg plates but Titex uses purple or some shit and Ivanko is black. Anything under 10 kg Ivanko is black so it’s a bit annoying when they call it or looking at it on the screen.
All this has me Really looking forward to the next meet. I’ll probably wait until December and hopefully get my knee sorted out.

 

[Worf]

Bw:227

ME UPPER

Sled Push 50’ and back
Sled+55 lbs 6 round

COMP Bench
155x10
205x8
255x3
275x3
305x5 cluster set, 1 rep every 30 seconds
315x5 cluster set, 1 rep every 30 seconds

Slingshot Bench Close grip; Red Slingshot
325x5
335 2x5 (Slingshot PR) previous best was 315x4

Circuit

Barbell Rows
185 3x6

Chin Ups
Bw 3x6

side lateral raises
10lb 3x10

Banded Tricep pressdowns
Green monster mini 2x25