Worf's 1st meet log

[Worf]

Solid day

Congrats on Yestersays PRs

I guess you're among up again after recovering from your meet a d trying for some nice heavy weight

This whole “quarantine “ garbage actually happened at just the right time for me. Was able to do my meet and the gyms closed about a week after. Did bw stuff for about a week while I started putting together my garage setup. Then found some friends to train with. My stuff started to show up and now we’re training at both places. Weekends at my place and weekdays at the other guys house. Starting to get back to moving some weights with a decent crew, pretty much the same guys I train with at the gym anyway. Not everything we’re used to but I really don’t have any excuses. Hopefully I can stay employed until the people can get back to work or the government can get their head out their fucking ass.

 

[Worf]

 

[MindlessWork]

Nice setup right there ^^

I envision having a setup similar that should fit nicely in a 10x12 shed.

 

[Worf]

Nice setup right there ^^

I envision having a setup similar that should fit nicely in a 10x12 shed.

The two platforms are 16’. This stuff takes up most of my garage. 10x12 might be enough for you alone. I had 3 other guys over this weekend. Was a little cramped but not horrible

 

[MindlessWork]

The two platforms are 16’. This stuff takes up most of my garage. 10x12 might be enough for you alone. I had 3 other guys over this weekend. Was a little cramped but not horrible

Yeah that's true as I would have barely enough room in front of the rack for a smaller DL platform and enough room just for me alright. A 16x12 shed (with garage door) would be nice to have but be a tad large for the clearing in the woods behind the house though and that one had an asking price of nearly $5k.

 

[Worf]

Yeah that's true as I would have barely enough room in front of the rack for a smaller DL platform and enough room just for me alright. A 16x12 shed (with garage door) would be nice to have but be a tad large for the clearing in the woods behind the house though and that one had an asking price of nearly $5k.

You can definitely buy the materials on your own and build a much cheaper building to fit your needs. I would say the raw materials, concrete, wood, roof shingles, insulation etc shouldn’t exceed 1500$

 

[Worf]

Bw: 224

Today’s Training
Light Accessories

SSB good mornings
115x10
175 3x10

Barbell Shrugs
155x10
245 3x10

Barbell Curls
65 3x10

sit ups arms extended over head
Bw+25 lbs 4x15

 

[Worf]

Bw:223

Todays Training
DE Upper

Bench with bands, comp grip
165+80 lb bands at the top8x3

CG Spoto press
195x10
225 2x10

Circuit

Dbell Floor Press
60’s3x10
Rear Delt Flyes Banded
Red Monster Mini 3x10

Dbell shrugs
80’s 3x10

 

[Worf]

Bw:224

Today’s Training
ME Upper

SSB +Bands/chains
175x5
175+125x3
285+125x3
375+125x1
395+125x1
415+125x1 (this was 540 at the top and felt every fucking bit of it)
375+125 2x3

Sumo dead’s
265x6
335x10
345x10

SSB GoodMorning
115 2x10

Unilateral calf Raises
2x15

Didn’t have enough chains to get the accommodating resistance right. So we added bands. Jesus the top of those squats was so brutal. It’ll pay off in the long run.

 

[Worf]

Bw:227

Today’s Training
ME UPPER ( for real This time)

TNG Bench, comp grip
155x10
205x10
245x2
265x2
285x2
305x2
320x2 (Rep PR)
285x3
265x4
255x5

Yates Rows
205 3x8

Circuit:
Barbell OHP
95 3x6

Dbell lateral Raises 1 1/2
15’s 3x6

Band Face Pulls+3sec pause
Green monster mini 3x6

20 sec side planks
3x each side

banded Tricep Pressdowns
Green Monster Mini 2x25

Pretty Fatigued from the heavy SSB Squats yesterday but managed a little rep PR. This training program is definitely working. Feeling a little beat up from the volume but I’m getting stronger and gaining weight. I really wasn’t wanting to put on any weight but the extra volume has my appetite up. Since all the restaurants are closed I’ve been eating fairly clean. Just not able to drop carbs on my off days like before. I guess I shouldn’t complain since there a lot of guys who would pay good money to be in my position. The equipment set up wasn’t an accident, the weight gain is lol.

 

[Worf]

Bw:226

Todays Training
DE Lower

SSB SQUATS

245x5
295x5
295x3
315 2x2
335 2x1

Conventional Deadlift
315x5

Cluster Set ; Speed Reps
405 2x5 (5 of singles for speed)

Hatfield Squats

245 3x5


Knees are a little beat up. The volume is a bit more than I’m used to. Had an x Ray done on my Right knee a few weeks ago. They found soft tissue degeneration, not really surprised. Looking at getting stem cell treatment and prp done if I can pull the money from an old 401k. Hatfield squats were very new to me. Totally different motor patter but felt like a good leg pump. Training is decent but feeling worn out since I’m doin a volume block.

 

[Worf]

Bw:226

Today’s Training
Bench

Comp bench
155x10
205x10
245x7
265x6
295x3

SlingShot Bench, Red Slingshot
295 2x3
295x7 AMRAP

BW Chins
3x10

Bw Sit-ups
2x20

Continuing to feel beat up. Short session here to dissipate fatigue. Also had some other stuff going on so it worked out.

 

[Worf]

Bw: 226

ME Lower

Sumo Deadlift
265x5
375x3
425x3
465 x5 singles 20 sec rest (cluster set)

Speed Dead’s Sumo
375 +70lb band x3
405+70 lb band 2x3

SSB Front Squats
245 3x8

Circuit, 3 rounds

Barbell Shrugs
155 3x15

Barbell Calf Raises
115 3x20

Banded Good Morning
Orange Band 3x20

4 days a week beating me up, still doing it though.

 

[Perrin Aybara]

What is this "calf raise" you speak of? Something to do with cattle?

 

[Worf]

What is this "calf raise" you speak of? Something to do with cattle?

Down here in Texas we do this little thing with a baby steer and a rope...






Just kidding, I actually did some calf work. I suppose since it was both calves simultaneously it should have been termed -Barbell Calves Raise. English is a fucked up language.
Any how I know, I know , what kinda power lifter am I doing fluff and pump shit..... It’s a stabilizer and Hey I had around 500 mg of caffeine between breakfast, second breakfast, preworkout and intra. That should give me some PL cred

 

[Btcowboy]

Down here in Texas we do this little thing with a baby steer and a rope...






Just kidding, I actually did some calf work. I suppose since it was both calves simultaneously it should have been termed -Barbell Calves Raise. English is a fucked up language.
Any how I know, I know , what kinda power lifter am I doing fluff and pump shit..... It’s a stabilizer and Hey I had around 500 mg of caffeine between breakfast, second breakfast, preworkout and intra. That should give me some PL cred

With no lifting, all this sprinting, running, hiking, walking I am doing, calves are looking pretty good. Crazy pumps in them when doing it.

 

[Worf]

With no lifting, all this sprinting, running, hiking, walking I am doing, calves are looking pretty good. Crazy pumps in them when doing it.

Maybe I should do some of that. Not enjoying this amount of body fat

 

[Btcowboy]

Maybe I should do some of that. Not enjoying this amount of body fat

Its working for me down about 10lbs in 3 weeks, a bit fast but planned as goal of 200 before all equipment here.

 

[Worf]

Bw:225

ME Upper

1 board Bench w/ chains
155+50lb chain x5
205+50lb Chain x3
245+50lb chain x2
265+50lb chain x1
285+50lb chain x1
315+50lb chain (miss)
305+50lb chain x1
245+50lb chain 2x3

Close grip Bench(index on the smooth) w/chains

205+50lb chain 2x6

Circuit , 4 rounds

Ohp 115 4x10

Banded Rows unilateral
60lb 4x10

Banded Row ISO hold
60lb 4x20 sec



Barbell curls
65 lb 1x20

Banded Tricep Pressdown
Green monster mini x25

Felt like trash this morning but after I got to training started feeling decent.

 

[Worf]

Bw:225

DE Lower

SSB w/bands and chains
245+120 band/chains x5
275+120 bands/chains x4
295+120 bands/chains 2x3
335+120 bands/chains 2x2
245 +120 bands/chains x5

SSB good mornings
95 3x10

Workout went well. Everything moved fast.
Got my adjustable squat box. Might use it this weekend. Gyms will still be closed another 3 weeks here. No idea when I’ll get back to a real gym