Worf's 1st meet log

[Worf]

BW:217

Not going to train for a few days, still have this sinus thing lingering around and I'm pretty sore from the meet. That cold may have been a blessing in disguise, it forced me out of the gym the week of the meet except one light full body session. I was fresh and ready to lift at the meet and talking it easy meet week is where its at.
Not entirely sure where to start back with training, probably need some lighter stuff and work on Bench form. Going to be coming off the jooze in a week or so, so probably wont be any PR's for a while. All in all I think a 7-8 week meet prep was just about perfect for me and the deloads were timed pretty well, any longer and I'd probably have burned out. I was worn out 2-3 weeks before meet but had hit Pr's on everything so confidence was there.

Things I learned durning the Last few weeks of prep and at the meet.

1. I'm stronger on squats than I expected, Breathing into that belt and using low bar has shot my squats up.
2. My bench form was shit and needs some work. Im stronger there than Ive been in the past but I need to start back at square 1 with my body positioning.
3. Deadlift hasnt progressed as much as I'd like. Not that I havent been training it, I've just been doing variants like sumo and trap bar, speed stuff and rack pulls w/ bands etc. I wasnt going as heavy on my comp pulls and it showed. Didnt see the big jumps like I did on squats.
4. Being a bit heavier than my maintenance weight (5-10ish lb)and a basic test cycle with some deca for joints is plenty for someone at my level and fuck orals
5. Meets are fun the other people are supportive and there's definitely camaraderie there. I'd do more just for that. It's good ol' blue collar weekend war at its finest,lol

 

[Worf]

Bw:216

Today’s training
ME Upper

Incline Bench Paused 3RM
Barx10
135x8
185x5
225x4
245x3
255x3
265x3 Rep Pr

Previous only had 265x2 on a paused incline. Had done a 275x3 TNG but we all know that's not the same.

CGBP Paused
155x10
185x8
225 x2 x5

Barbell Shrugs
135x15
185x12
225 x2x10

Chest supported Rows
70x10, 90 x2 x10

Decline Situps
Bw 3 x20

Skull crushers, EZ Bar
55x10, 75x 2x10

Back in the saddle. Managed to work on my set up and body position for bench while doing cg. Got my feet a lot further back and on the toes. Helped me keep what little arch I have and kept my butt grounded. It seems like I was still able to use a bit of leg drive but it more pressed my shoulders into the pad.

Working out of town again, had to break down and get a day pass at a commercial gym. So glad I left those. Fucking goof balls in there taking up equipment to do all the wrong shit on it. Long day at work in the heat and humidity, sweat my ass off all day. I couldn’t get enough water down. Was cramping my first few sets. Had to get creative with some stretching to make the feet way back body position actually happen.

 

[Perrin Aybara]

I have to get those commercial gym day passes quite a bit. Occasionally I get lucky and end up close to a powerlifting gym.

 

[Perrin Aybara]

You did an eight week meet prep, right? I think I'm gonna go shorter like that from now on. Much longer training hard and the risk of injury goes up plus being on gear so long starts affecting things.

 

[Worf]

Yea, 8 weeks. I started my blast and a few days later decided to sign up for a meet. I felt like it was just right. Im not too burnt out but definitely hit that wall about 2 weeks out when I hit all my maxes. Im ready to come off. I need a rest from going so hard

 

[Perrin Aybara]

I did 13 and it was too much. I'm looking forward to coming off for awhile. Gonna do some cardio this off season just to improve quality of life. More mobility stuff, too. I mean being strong is awesome, but hobbling around like you're 70 and getting out of breath easily sucks.

 

[Worf]

I did 13 and it was too much. I'm looking forward to coming off for awhile. Gonna do some cardio this off season just to improve quality of life. More mobility stuff, too. I mean being strong is awesome, but hobbling around like you're 70 and getting out of breath easily sucks.

Im kinda lost with what to do after the meet myself. I get the feeling that after the test levels start to drop I won’t be going so hard on max effort and probably throw in more gpp or rep stuff

 

[Perrin Aybara]

Do stuff you like and work on weaknesses. Give your body a break. Do sumo instead of conventional or incline as your main bench. Whatever seems interesting and useful.

 

[MindlessWork]

Do stuff you like and work on weaknesses. Give your body a break. Do sumo instead of conventional or incline as your main bench. Whatever seems interesting and useful.

After a while though you'd want to scratch that powerlifting itch again...and begin all anew

 

[Worf]

That’s a good idea. I need to address setup issues with bench and Ive been interested in trying some wide grip with it. Obviously wont be as strong initially so that’s a good way to prevent some fatigue. Same with sumo. I need to start training it as my main and see where it goes.

 

[Worf]

Bw: no clue, on the road again

Today’s training
ME Lower

Sumo DL Stiff Bar
135x8
225x6
315x5
405x5
455x5 PR
495x3 PR

FRONT SQUATS, Arms Crossed
135x 2x8
185x5
205x5
225x5

Seated Calf Raise
Plate 2x15
2 plate 3x15

Back Extension , pause half way
Bwx20
25 lb Plate 3x15

Tbar Rows
Platex10
2 plate 2x10
3 plate 2x10

Smoked the deadlifts. Really sat into the starting position and got nice and tight. Had better foot position inline with knee direction.
Previous pr was 425x5. I think my posterior has come up alot from low bar squats. Really surprised that 495 moved that well on a stiff bar. I had to cut it at 3, probably had another clean rep and a grinder but was feeling light headed from lack of food. Im still on the road for work and not getting in enough calories. I may be pulling sumo next meet if it keeps flying up like this.

 

[Perrin Aybara]

Welcome to the dark side of the dark side.

 

[Worf]

Welcome to the dark side of the dark side.

Im comin for ya

 

[MindlessWork]

Im comin for ya

Looks like war

 

[Worf]

Looks like war

Its looking a lot like a chihuahua barking at a rotwiler for the moment. Honestly I’d be happy to pull 600, and keep my lumbar discs where they’re supposed to be

 

[Ohiopower]

I just saw ur meet post bro, been little busy. Very good job. Good time wasnt it? Dont worry too much about any mistakes this being ur first meet. Id say just film ur bench sessions and look for your erectors to losen up upon applying leg drive. Without being in gym with you i really cant help much. U might lost tight when you got handoff thats pretty common. Letting weight settle before bringing it down making sure ur tight and have full inter abdominal pressure.

 

[Worf]

I just saw ur meet post bro, been little busy. Very good job. Good time wasnt it? Dont worry too much about any mistakes this being ur first meet. Id say just film ur bench sessions and look for your erectors to losen up upon applying leg drive. Without being in gym with you i really cant help much. U might lost tight when you got handoff thats pretty common. Letting weight settle before bringing it down making sure ur tight and have full inter abdominal pressure.

I definitely had fun. Obviously want to get my total up for the next meet but just going and being in the competitive atmosphere is fun. Im goin to be working on stuff with foot position to keep my ass planted. I’ll have to record and up load something.

 

[Worf]

BW:218

Todays Training

DE Upper
Speed Bench 3 Grip , 80-90lb bands
Wide Grip
Barx10
135x3
135+ Bands x3
145+Bands 3x3
Medium Grip
145+bands 3x3
Close Grip
145+Bands 3x3

Barbell OHP, Push Press
Barx10
135x6
185 2x5

Pin Press
135x1, 185x1,225x1, 245x1,275x1,295x1 (Ass came up on this, probably a bit too much weight)

Technique Practice Bench, Wide foot position, explosive with leg drive, practice keeping my fucking ass down lol, pushing my body towards the top of the rack with legs at the same time as the press begins.
Barx5
135 3x3

Chins
BW 3x10

Cable Push Downs
40lb x15, 60x15, 80x15

One of the older former USAPL guys saw me struggling with my bench form. He came over and gave me some pointers, it actually turned into a 15 min coaching session. Very good cues. I struggle with the form on this lift the most. Hopefully this can help me out. Personally I think the Bench press is the hardest to master and still comply with the rules. Sumo DL is probably second

 

[Worf]

BW: 218

Todays Training

DE Lower

SSB Speed Squats + Chains
155x8
205x4
205 + 45lb chains x2
205 + 90 lb Chains at the top ; 8 sets x2 reps

Trap Bar Deadlift low handles
135x10
225x8
315x6
405x6
455x6 Pr

Barbell Good Morning Standing
135x5, 185x2x5, 225x5

Rev Hyper
90lb x2x15
180 lbs x3 x15

Seated Cable Back Extensions
80x10, 110x10, 150x10

Had a grueling day at work, carried tools and equipment 3 flights of stairs at least 15 times. Had to rope a bunch of shit up a ladder to a roof on the building I was working on. Changed out an AC Compressor that was about 180 lbs sitting at chest level. Pretty much got my strongman work in for the week. Was a little spent getting into the gym after all this. Speed squats with the SSB moved a bit slower than I liked but it was actually my first time using this bar for speed squats so no big deal. It certainly felt different but I firmly believe the variety Im getting running conjugate and using all the variations and specialty bars is helping my comp lifts.
Big PR on Trap bar DL and I normally use the high handles. Best was 405x8. Used the low handles so this adds about 3" of deficit to regular trap bar grip, so the 455x6 was big for me.
Dropped Deca last week and lowered to 250mg test a week. Probably drop to trt dose after a few weeks, wanted to do a little taper down.

 

[NovaFlex]

I’m jealous of your gym, man. Wish I had half that shit to utilize. Hope you’re using it to the best you can, lol.