Worf's 1st meet log

[Worf]

Bw:222.5

Me Upper

Paused Bench Against Bands
185+55lb bands x3
225+55lb band x1
255+55lb band x1
275+55lb bandsx1
295+55lb bandsx1

Trap Bar Ohp
110x5
130 2x5

Chest Support Rows, 4 ct eccentric
45lb 3x5

Dbell Bench
80’sx10, 90’sx10

Circuit:
-Kettle Bell Pause Shrugs seated
80’s 2x10
-Cable tricep pressdown
130 2x10
Band Rear Delt Flyes
Red mini 2x15

Feeling pretty good from the carb up. Had a good training session. Probably start feeling like shit again when the carbs come back down. Weight has been stable

 

[Worf]

Bw:222

Buffalo Bar Squats
235x5
325x1
Add Wraps
375x1
415x1
465x1

Trap Bar Dl
315x5
405 3x6

Larsen Press
185x5,6,7

Super Set
-Leg Curls
50lb 3x10
Leg Extension
50lb 3x20


Ate a little extra carbs over the weekend but it’s back to reality since yesterday. Feeling it a bit but not bad. I’m getting the hang of carb cycling again. Guy that was supposed to work with me on the wraps wasn’t there but his wife was. I’m pretty sure I got their self wrap technique down. The Inzer Grippers wrapping the way they do actually feel pretty damn good. It’s a thin wrap but had rubber inside. Kinda hybrid style. I think with someone else wrapping I can get a ton out of these. They claim 60-80 lbs on a 2.5m wrap so we’ll see. 465 felt really good in the hole, felt like I could have got 4-5 reps but that wasn’t the plan today.

 

[Worf]

Bw:221

Bench Variants and Accessories

CgBp Paused
185x5
225x3
245x3
275x3

Wide Grip Paused
225x5, 245 2x5

SuperSet
- Dbells Bent Row
60x10,75x10,85x10
-seated Should Press Dbells
50’sx10,60’sx10

Ab wheel rollout 3x12

Felt a bit fatigued today, between Tuesdaystraining and the diet I couldn’t go super hard today. Got some stuff done on upper, shaving my gas for the weekend.

 

[Worf]

Bw:220

Me Lower

SSB Rev. Band Squats(-45 in the hole)
245x3,335x1
Add wraps
385x1
425x1
485x1
515x1
Remove Wraps
425x3
365 2x3 Paused

Wagon Wheel Sldl
225 2x10

Kettle BSS
40’s 2x8

Leg Extension
70 2x10

Pit shark Calves raises
5 plates 2x12

Was feeling good, a bit wiped afterwards. Getting the hang of these Gripper wraps. Not bad to self wrap. 515 SSB at the top was a grind, 470 in the hole. Knees are beat up. Will be going light on squats next session.

 

[Worf]

Bw:223

ME UPPER

2ct PAUSE bench 1 board
185x5,225x3
275x1
315x1
335x1

Incline Bench, Paused with Shoulder Saver
205x6,215x6,245x6

Seated Dbell Press
65x8, 70’s x8

Rear Delt Flyes Chest supported
15’s 2x12

Cable Tricep Press down, Fat Grip
100 3x15

Strict Curl Ez. Bar
85lb x 10,10,8

Felt kinda blah today. Ate big last night was really expecting to feel better after carbing up. Might be hitting my hard spot in the diet. Squatted heavy twice this week and my calorie intake may not support that.The top single was an RPE 9.5 and that weight to a 1 board shouldn’t have felt like that. I’ll be going fairly light on my next lower session.

 

[Worf]

Yesterday’s Training
Bw:220.5

Hi Bar Squat
315 3x5

Deficit Deadlift, Conventional -1.5”
315x5, 405 3x3

Rev Hyper
90 3x15

Cg Cable Horizontal row/pull. High/low
120 3x15

Pretty tired, and sore so easy-ish session.

 

[Worf]

Bw: 221

De Upper

Bench + Chains
185+75 lb 2x3 fast
225+75lb 3x3 Paused
225+75lb x3 TNG

Super Set:
-Med Mag Grip Lat Pd 110lb 3x15
-Palm Supinated Tricep Press down 30 3x12

Super Set:
-Decline Sit ups Bw 3x20
-Dbell Shrugs 75’s x12,12,15

Super Set:
-Dbell Curls Alternating 30’s 3x10
-Uni Rear Delt Flye Dbell 15’s 2x15

Feeling wiped. The carb cycling is fucking with me. Probably didn’t help doing heavy squat singles twice last week. Going to make a diet adjustment and be more consistent with my nutrition. Initially carb cycling was good but the energy highs and lows are a bit rough now.

 

[Perrin Aybara]

You pretty much have to go light or cardio only on low carb days and have high carb days the day before lifting heavy for best results in my experience. Depending on what time of day you lift, if you lift early on your high carb days you don't really get the benefit as much as having a day of carbs in you before lifting. In the end though if you're in a deficit eventually you're going to start losing strength.

 

[Worf]

Bw:220

ME Upper

Red Slingshot Bench, Paused
185x6,225x1,275x1
add Slingshot
315x1
335x1
355x1
365x1 Pr
375x1 Pr

Tng Bench
225 3x8

SuperSet
- Seated Tricep Behind the Neck Ext.
50x20,60x15,70x15,80x12
- Hammer Curls
30’sx10,40’sx10,50’s 2x8

Horizontal Cable Row, 3 Grips
130 3x10 No Rest

Feeling depletion from the diet. Been hovering around 220. Lightest I’ve been in about 8 mon5s. My recovery isnt as good lately. Most I’ve done on slingshot was 355 x2 I think so a nice little PR. Honestly probably was more there but wanted to keep it at a 9. Inhaled too much amonia on 375 and my eye was burning. Missed lower yesterday due to work. Worked all weekend, got off early enough to make it in the gym.

 

[Worf]

Bw:221.5


Sumo Deadlift
225,315x2,405x2 Speed
495 3x2

Back Ext. against a band
Red band 2x10 Explosive, reset each rep
Green Band 2x10 Explosive Concentric, reset each rep

Med Mag Grip Lat Pd
150 x10,10,12

Cg Bench Press, Thumbless grip
225 2x10 Fast, rattling plates every rep

Super Set
-Hanging Leg Raises Bw 3x15
-Dbell Shrugs
60’x15,75’sx15,90’sx12

Low back is pretty beat up. Went with sumo. Sumo is feeling better than a few weeks ago when 405 singles felt miserable. . Hadn’t done it very much in my meet prep and it was definitely de trained. Feeling like its coming back.

 

[Worf]

Bw:219.5

Wide Grip bench
185x8, 225x5
275 5x3

Ohp
135 x5,6,7,8

Kettlebell Rows, rotate the wrist
70 2x10, 80x10

Super Set
- Decline Sit ups Bw 3x12
- Unilateral Dbell bench
60’s 2x10, 70’s x10

Feeling kinda blah with the diet. Carbed up a bit in the morning. Workout went ok. Wasn’t quick, took my time bullshiting with a friend. Wide Grip moved well.

 

[Worf]

Bw:219

Comp squats
235x3,325x3
add wraps
325x1
415x1
445x3
415x3

Leg Press
2platesx12,3 platesx12
4 plates 2x12

Dbell Rdls
70’s 2x10, 80’s 2x10

Hammer Curls
30’sx10
40’s 2x10

Not my best workout as of late but I gotta expect this with the dieting. Had my friend wrap my knees on my top set. Damn even a light wrap from him is far better than what I can wrap myself. Didn’t push anything too far since today was basically the bottom of my carbs/ caps for the week, split got a little screwed up since I have to work tomorrow. I need to have my high day for next weeks heavy lower training, timing got screwed up this week.

 

[Silentlemon1011]

Bw:219

Comp squats
235x3,325x3
add wraps
325x1
415x1
445x3
415x3

Leg Press
2platesx12,3 platesx12
4 plates 2x12

Dbell Rdls
70’s 2x10, 80’s 2x10

Hammer Curls
30’sx10
40’s 2x10

Not my best workout as of late but I gotta expect this with the dieting. Had my friend wrap my knees on my top set. Damn even a light wrap from him is far better than what I can wrap myself. Didn’t push anything too far since today was basically the bottom of my carbs/ caps for the week, split got a little screwed up since I have to work tomorrow. I need to have my high day for next weeks heavy lower training, timing got screwed up this week.

Numbers are still solid.
Gotta love it when someone else is around to wrap.
O havnt wrapped knees for a while, I just max out with sleeves and call it if I dont have someone with me

 

[Worf]

Numbers are still solid.
Gotta love it when someone else is around to wrap.
O havnt wrapped knees for a while, I just max out with sleeves and call it if I dont have someone with me

The 445x3 was probably Rpe 8. I had another for sure and maybe a grinder 5th. Just didn’t want to blow my load on it and have to go home without any accessories. Definitely missing that extra energy to grind out those harder sets. Got some wrap pointers from this guy. He’s done quite a bit of wrapping and single ply lifting. He wrapping a SHW that’s squatting low 700’s for reps so he knows what he’s doing. Gona try having him wrap me more often so I get used to it.

 

[Worf]

Bw:221.5

ME Upper

Floor Press + chains 3 ct pause
135+100lb chains x5
225+100lb chains x1
245+100 lb chains x1

Cg Incline Rev Band
225-red minis 3x6

Circuit:
-Aussie pull up 3 ct pause
Bw 2x6
- Dbell Flyes 3 ct eccentric
35’s 2x6
Farmer’s Carriers, one handed
65lb x 2 trips50’ each hand

Circuit:
-Rope Tricep Ext.
80x12, 100x12
Cable Lateral Delt Raises
30 lb 2x12
Cable Front Delt Raise
30 2x12

Had me some cheat food yesterday. I was down to 218.5 on sat morning. Felt like garbage, somehow I managed to add 3 lbs between pizza and Halloween candy. Felt a little better today but I know it may be short lived.
Training went decent today. Not sure where this diet stuff will take me but it’s not getting easier I can say that for sure.

 

[Worf]

Bw:220.5

Conventional Deadlifts
265x3,375x3
485x1
565x1
375 3x3

Got a hair up my ass and decided to deadlift in the garage. 485 flew so I threw some yellows on there and pulled it. Was probably a RPE 9.5 but it felt good. Haven’t done anything heavy conventional since the meet. Was actually a few lbs more than my 3rd attempt. Not bad for dieting and being on just a cruise dose. Definitely stronger when I’m not beating the shit out of my CNS for weeks on end. However that‘s the challenge of powerlifting. Putting it all together for one day and executing when they say your name.

Also got some of the wife’s shit out of my gym and I’m looking at adding another piece of equipment.

 

[NovaFlex]

Bw:220.5

Conventional Deadlifts
265x3,375x3
485x1
565x1
375 3x3

Got a hair up my ass and decided to deadlift in the garage. 485 flew so I threw some yellows on there and pulled it. Was probably a RPE 9.5 but it felt good. Haven’t done anything heavy conventional since the meet. Was actually a few lbs more than my 3rd attempt. Not bad for dieting and being on just a cruise dose. Definitely stronger when I’m not beating the shit out of my CNS for weeks on end. However that the challenge of powerlifting. Putting it all together for one day and executing when they say your name.

Also got some of the wife’s shit out of my gym and I’m looking at adding another piece of equipment.

Nice pull bro. What are you looking to add?

-I can definitely attest to feeling stronger after not killing your CNS lol.

 

[Worf]

Nice pull bro. What are you looking to add?

-I can definitely attest to feeling stronger after not killing your CNS lol.

Still need to finish off my calibrated plate set but I’m not holding my breath on that. So I know this sounds Like polar opposites but either a rack pull rack with all the band pegs from EliteFTS or a Combo Squat Rack with the hand jacks from Texas Strength Systems. I already have the drop in Bench so I wouldn’t have to get the whole rack, could just buy the squat stands. Maybe a hex/trap bar also. Was planning on shopping the Black Friday sales but who knows if there will even be any this year with gym equipment.

 

[NovaFlex]

Still need to finish off my calibrated plate set but I’m not holding my breath on that. So I know this sounds Like polar opposites but either a rack pull rack with all the band pegs from EliteFTS or a Combo Squat Rack with the hand jacks from Texas Strength Systems. I already have the drop in Bench so I wouldn’t have to get the whole rack, could just buy the squat stands. Maybe a hex/trap bar also. Was planning on shopping the Black Friday sales but who knows if there will even be any this year with gym equipment.

Do you have a DL platform? I’m planning on buying the DL Blocks from Titan that slide right on your bar—and you can just use your bands from the platform. A lot less expensive, anyway lol.

-The combo stand sounds badass tho. I was hoping to be able to get a decent rack with the drop in bench, etc. on Black Friday, but like you said—who knows wtf is going on.

 

[Worf]

Do you have a DL platform? I’m planning on buying the DL Blocks from Titan that slide right on your bar—and you can just use your bands from the platform. A lot less expensive, anyway lol.

-The combo stand sounds badass tho. I was hoping to be able to get a decent rack with the drop in bench, etc. on Black Friday, but like you said—who knows wtf is going on.

Yes, I built a 6x8” platform with 3/4” plywood and 3/4 stall mats. I bolted band pegs to it also. That’s actually a good idea, just getting some blocks from elite and more short bands for my current setup. I’m still lifting at the gym I just want to have a few more things in the garage.