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Worf's 1st meet log
- Thread starter Worf
- Start date
Worf
Member
June 5th
Worf
Member
Bw:223.5
Squats/ Bench
Comp Squat
285 x3
352x1
396x1
add Wraps
440x1
451x1
474x1
Rep Bench, 8’s
209x8,242x8,275x8
Ohp
110x5, 133x5,145x5
Front Raises/Side Raises superset
11lbs 3x8 each
Squats moving well in the new wraps. Bench felt good today. still in lighter weight territory, 8 weeks out.
Squats/ Bench
Comp Squat
285 x3
352x1
396x1
add Wraps
440x1
451x1
474x1
Rep Bench, 8’s
209x8,242x8,275x8
Ohp
110x5, 133x5,145x5
Front Raises/Side Raises superset
11lbs 3x8 each
Squats moving well in the new wraps. Bench felt good today. still in lighter weight territory, 8 weeks out.
Btcowboy
Member
Both us 8 weeks out, I cant wait to be done with Volume and start hitting some singles..
Worf
Member
I’m pretty happy my coach doesn’t think that I need much volume on squats. I’m actually not doing a bunch of volume in one session, it’s just the higher frequency approach. So far it’s worked
Worf
Member
Bw:223.5
Light Squats/ Med Bench
SSB Squats
220 3x5
TNG Bench, last rep paused
209x5,242x5,264x5
Barbell Rows
155 3x10
Ez Bar Curls
60x5
85x5,5
Ez Bar Skull Crushers
60x5,85x5,95x5
Working on getting my feet in a better position on bench. Had been benching on my toes and stability wasn’t exactly there. Getting my feet kinda flat before the un rack has helped. Bench felt solid. Weight was all over the past few days. Was 227 on Monday so probably just water but damn do the joints feel good.
Light Squats/ Med Bench
SSB Squats
220 3x5
TNG Bench, last rep paused
209x5,242x5,264x5
Barbell Rows
155 3x10
Ez Bar Curls
60x5
85x5,5
Ez Bar Skull Crushers
60x5,85x5,95x5
Working on getting my feet in a better position on bench. Had been benching on my toes and stability wasn’t exactly there. Getting my feet kinda flat before the un rack has helped. Bench felt solid. Weight was all over the past few days. Was 227 on Monday so probably just water but damn do the joints feel good.
Worf
Member
Went to the PT Lady yesterday and for the most part my hip mobility is like fucking night and day, shoulder feels way better too. The session was 90 min and only had time to get to the worst areas. I’ll be deadlifting today so we’ll see how it works under a load.
Also upped my test and deca to 450/150 respectively. Actually feeling really good so far, may have found something here with the longer esters and ramping them up. Last 2 meets I had used short ester test and just felt like trash and couldn’t control my weight. Bw has been consistent as has nutrition and I’m starting to have a bit of recomp. Shouldn’t been super difficult since I’m kinda fat,lol. Recovery feels like it’s improving but the weights are still in the 80% range on squats and dead’s. The next 6 weeks will be the real test getting near or above 100% territory .
Also upped my test and deca to 450/150 respectively. Actually feeling really good so far, may have found something here with the longer esters and ramping them up. Last 2 meets I had used short ester test and just felt like trash and couldn’t control my weight. Bw has been consistent as has nutrition and I’m starting to have a bit of recomp. Shouldn’t been super difficult since I’m kinda fat,lol. Recovery feels like it’s improving but the weights are still in the 80% range on squats and dead’s. The next 6 weeks will be the real test getting near or above 100% territory .
Worf
Member
Bw:223.5
Light Bench/ Deadlift
TNG Bench
198 3x5
Conventional Deadlift
496 3x3
Sumo
396x5
407x5
Barbell Shrugs
198x10,220x10,242x10
Sumo moved really well after the PT session and MAT (muscle activation therapy), was able to actually use my legs on sumo. Looking forward to how things move on squats.
Light Bench/ Deadlift
TNG Bench
198 3x5
Conventional Deadlift
496 3x3
Sumo
396x5
407x5
Barbell Shrugs
198x10,220x10,242x10
Sumo moved really well after the PT session and MAT (muscle activation therapy), was able to actually use my legs on sumo. Looking forward to how things move on squats.
Worf
Member
Bw:223
Heavy Bench
comp Bench, paused
198,242,264x1 each
308x1
330x1
341xmiss (butt lift)
264x3,275x3,3
Decline sit ups
Hammer curls
35’sx8,35’sx8,40’sx8
Fat grip Tricep pd, cable
70x6,80x6,90x6
Close Grip Cable Lat Pd
100x10,120x10,140x10
Bench was blah. The feet flat thing fucked me up. Gona have to fix this.
Heavy Bench
comp Bench, paused
198,242,264x1 each
308x1
330x1
341xmiss (butt lift)
264x3,275x3,3
Decline sit ups
Hammer curls
35’sx8,35’sx8,40’sx8
Fat grip Tricep pd, cable
70x6,80x6,90x6
Close Grip Cable Lat Pd
100x10,120x10,140x10
Bench was blah. The feet flat thing fucked me up. Gona have to fix this.
Worf
Member
Bw:222
Heavy Squats/Rep Bench
Comp Squats
285x3
397x1
418x1
add wraps
451x1
473x1
484x1
Rep Bench
220x8,253x8,275x8
Kb ohp
40’s 3x10
kb curl
26lb x10
40’s x 10,10
Front Raises/ Side Raises kb
13 lb 3x8 each
Barbell Shrugs
198 3x10
Squats moving very fast should be able to keep making 10 lb jumps weekly on top set. Have a planned deload from squats in 2 weeks, so probably top set around 500 next week then deload and then have about 4 week of hard training on squat until the meet. Got some kettle bells for accessories. Probably order ore as money permits. I think they’re more useful than dumbbells and can be used for many of the same moves.
Heavy Squats/Rep Bench
Comp Squats
285x3
397x1
418x1
add wraps
451x1
473x1
484x1
Rep Bench
220x8,253x8,275x8
Kb ohp
40’s 3x10
kb curl
26lb x10
40’s x 10,10
Front Raises/ Side Raises kb
13 lb 3x8 each
Barbell Shrugs
198 3x10
Squats moving very fast should be able to keep making 10 lb jumps weekly on top set. Have a planned deload from squats in 2 weeks, so probably top set around 500 next week then deload and then have about 4 week of hard training on squat until the meet. Got some kettle bells for accessories. Probably order ore as money permits. I think they’re more useful than dumbbells and can be used for many of the same moves.
Are you benching with raised heel shoes? Helps me a little.
Worf
Member
Yes most of the time , except on days I deadlift. I messed with it a bit today, I really do better on my toes and even though I’m not quite as stable when I unrack my lower body is much better off if I get my feet back as far as possible. Bette arch, so higher chest and keeps my gluten in contact no matter what.
I do that too. Getting these kinds of shoes on and off is such a pain. My Sabos especially take forever to get off and on.
Worf
Member
Bw:223
Light Squat/ Med Bench
HB Squat
225 3x5
Tng Bench 5’s
231x5,275x5, 297x5 (PR) RPE 8.5
Cg Incline Bench
185 2x8
Horizontal Rows, Cable
3x10 120 lb,120 lb, 140lb
Single arm cable push down, Grenade attachment
3x6 30,30,40
Cable Curls Fat Grip
3x10 80,110,110
So I swapped the janky TSS Bench pad for a rogue bench but in the same combo rack. Holy shit what a difference , I think the bench is a bit higher than reg. But not a whole lot. The different pad is the major difference, I can actually set my rear delts and get my legs under me. Bench has been all over the place lately and I think it’s because I train at the house half the time (elite FTS combo rack) and the other half at the gym with a shitty pad on a TSS rack. So mystery solved there. Been making PR’s on my elite rack but always struggle on the combo rack at the gym and just attributed it to fatigue or whatever. Ghost combo racks at Nationals and they are closer to the Elite rack than a rogue pad in a TSS rack so I use that to gauge my opener,lol
Light Squat/ Med Bench
HB Squat
225 3x5
Tng Bench 5’s
231x5,275x5, 297x5 (PR) RPE 8.5
Cg Incline Bench
185 2x8
Horizontal Rows, Cable
3x10 120 lb,120 lb, 140lb
Single arm cable push down, Grenade attachment
3x6 30,30,40
Cable Curls Fat Grip
3x10 80,110,110
So I swapped the janky TSS Bench pad for a rogue bench but in the same combo rack. Holy shit what a difference , I think the bench is a bit higher than reg. But not a whole lot. The different pad is the major difference, I can actually set my rear delts and get my legs under me. Bench has been all over the place lately and I think it’s because I train at the house half the time (elite FTS combo rack) and the other half at the gym with a shitty pad on a TSS rack. So mystery solved there. Been making PR’s on my elite rack but always struggle on the combo rack at the gym and just attributed it to fatigue or whatever. Ghost combo racks at Nationals and they are closer to the Elite rack than a rogue pad in a TSS rack so I use that to gauge my opener,lol
Worf
Member
Bw:222
Heavy Bench/ Deadlift
Comp bench , paused
264x1
298x1
308x1
319x1
Sumo Deadlift
425x3
455x3
495x3
Ohp
135x5,6,8
Felt like trash, had food poisoning or caught a bug on Wednesday and spent most of the night shutting my brains out or puking. Couldn’t hack it at work so went home early and skipped training. Bench was rough, felt really bad. Hit a Pr on Tuesday and the single at 319 was my Rpe 9.5 on the day. Not ideal but what can you do. Didn’t eat for 24 hours and was feeling weak. Deads moved decent considering. Should be back 100% by Sunday for squats
Heavy Bench/ Deadlift
Comp bench , paused
264x1
298x1
308x1
319x1
Sumo Deadlift
425x3
455x3
495x3
Ohp
135x5,6,8
Felt like trash, had food poisoning or caught a bug on Wednesday and spent most of the night shutting my brains out or puking. Couldn’t hack it at work so went home early and skipped training. Bench was rough, felt really bad. Hit a Pr on Tuesday and the single at 319 was my Rpe 9.5 on the day. Not ideal but what can you do. Didn’t eat for 24 hours and was feeling weak. Deads moved decent considering. Should be back 100% by Sunday for squats
Wow, get better soon brother!
Worf
Member
Bw:223
Heavy Squats/ Rep Bench
Squats
285x3
396x1
418x1
Add Wraps
451x1
474 2x1
496x1
TNG Bench, 8’s
231x8,253x8,281x8
Barbell Shrugs
198x12,225x12,242x12
Front/ Side Raises superset
9 lb kb 3x8 each
Feeling better since the food incident the other day. Was 220 yesterday so had to eat some trash to get my weight up. Squats moved really well, top set felt like an opener. Tied a rep PR on Bench. Things are moving in the right direction. 7 weeks out
Heavy Squats/ Rep Bench
Squats
285x3
396x1
418x1
Add Wraps
451x1
474 2x1
496x1
TNG Bench, 8’s
231x8,253x8,281x8
Barbell Shrugs
198x12,225x12,242x12
Front/ Side Raises superset
9 lb kb 3x8 each
Feeling better since the food incident the other day. Was 220 yesterday so had to eat some trash to get my weight up. Squats moved really well, top set felt like an opener. Tied a rep PR on Bench. Things are moving in the right direction. 7 weeks out
How often are you doing meets?
Great to hear you've gotten past that bout of illness...keep on movin'!
Worf
Member
Prior to this about 5-6 months apart. This was a quick turnaround because of the timing. Only 13 weeks. Uspa Nationals taking place basically in my back yard so I wasn’t going to pass up the opportunity to compete. After this meet I probably won’t do another until December or early next year
