Worf's 1st meet log

[Worf]

BW: 227.5

ME Lower

SSB +100lbs Chains
245 x3
335x2
385 2x2
310 2x3

Wagon wheel RDL’s
315 3x8

Circuit

Leg Press Feet Close
2 platesx15, 3platesx15, 3platesx20

Rev Hyper
90x20, 180 2x15

Hollow Body Holds
3 rounds 30 sec each

Knee feeling much better. I think the stem cell injection is starting to do its thing. I have the next PRP Shot this Friday. Didn’t push super hard. Feeling tired and a little burned out between the heavy squats and the deadlifts earlier in the week. Also work has been kicking my ass with OT and the heat. Getting stuck with roof calls in 105* ambient temps fuckin sucks. I think I was definitely good for more on those SSB doubles but an RPE 8ish in a fatigue state was plenty.

 

[Silentlemon1011]

BW: 227.5

ME Lower

SSB +100lbs Chains
245 x3
335x2
385 2x2
310 2x3

Wagon wheel RDL’s
315 3x8

Circuit

Leg Press Feet Close
2 platesx15, 3platesx15, 3platesx20

Rev Hyper
90x20, 180 2x15

Hollow Body Holds
3 rounds 30 sec each

Knee feeling much better. I think the stem cell injection is starting to do its thing. I have the next PRP Shot this Friday. Didn’t push super hard. Feeling tired and a little burned out between the heavy squats and the deadlifts earlier in the week. Also work has been kicking my ass with OT and the heat. Getting stuck with roof calls in 105* ambient temps fuckin sucks. I think I was definitely good for more on those SSB doubles but an RPE 8ish in a fatigue state was plenty.

Yeah, the heat has been effecting me quite badly as well.
My workout room is on a mezzanine in an uncooled warehouse.
So I'm drenched by my third set lol.

You're in HVAC right?
I guess if you're getting calls, it's not because shit is working correctly and nice and cool lol

 

[Perrin Aybara]

I'm glad I'm working at night for the reason. It still gets pretty hot even at night though and very humid where I'm at. I'm drenched every night.

 

[Worf]

Yeah, the heat has been effecting me quite badly as well.
My workout room is on a mezzanine in an uncooled warehouse.
So I'm drenched by my third set lol.

You're in HVAC right?
I guess if you're getting calls, it's not because shit is working correctly and nice and cool lol

I'm glad I'm working at night for the reason. It still gets pretty hot even at night though and very humid where I'm at. I'm drenched every night.

Yea HVAC work. It’s all commercial work so it’s roof tops, outside or mechanical rooms. None of which are normally climate controlled. Occasionally some of the bigger plants have air conditioning or fans but it’s unusual. Or if I get lucky and get an Air Handler call and it’s inside a building. Typically I’m drenched by 2 hours into my day. I work at night too. These people don’t give a fuck about us. Just if their shit works. I don’t get the luxury of shifts either, just until the job is done. At least on regular repairs I can go after 8 hours but service calls are another story.

 

[Silentlemon1011]

Yea HVAC work. It’s all commercial work so it’s roof tops, outside or mechanical rooms. None of which are normally climate controlled. Occasionally some of the bigger plants have air conditioning or fans but it’s unusual. Or if I get lucky and get an Air Handler call and it’s inside a building. Typically I’m drenched by 2 hours into my day. I work at night too. These people don’t give a fuck about us. Just if their shit works. I don’t get the luxury of shifts either, just until the job is done. At least on regular repairs I can go after 8 hours but service calls are another story.

Flat roofs
nowhere to hide from the heat lol
Even if you bring a cooler with water, its. alls hot 1 hour into your shift.

 

[Worf]

Flat roofs
nowhere to hide from the heat lol
Even if you bring a cooler with water, its. alls hot 1 hour into your shift.

If I don’t put my water in a cooler and take it on a roof with me, it’s over 100 degrees in a few hours. I was drinking 100 degree water on Friday just to stay hydrated. The call I was on was for a little Chiller and the compressor was tripping on high discharge pressure. The refrigerant side was out but the water pump stayed running and the customer switched the water valves down below. I had to shut the pump off and drain the whole heat exchanger tank because the water was 130*. That’s boiler temps, just from the equipment sitting in the sun all morning with the compressor down.

 

[Silentlemon1011]

If I don’t put my water in a cooler and take it on a roof with me, it’s over 100 degrees in a few hours. I was drinking 100 degree water on Friday just to stay hydrated. The call I was on was for a little Chiller and the compressor was tripping on high discharge pressure. The refrigerant side was out but the water pump stayed running and the customer switched the water valves down below. I had to shut the pump off and drain the whole heat exchanger tank because the water was 130*. That’s boiler temps, just from the equipment sitting in the sun all morning with the compressor down.

That's hot lol

I feel ya man
I've been in mechanical rooms all weekend.
Specifically boiler and steam pipes.
THANK fuck om not out in the sun with the shit on doing lol

 

[Worf]

Bw:226

ME UPPER

Rev Band Bench, Green Monster Mini ( -50 in the hole, -30 at lockout)
Paused
225x5,275x3
315x2
345x2
TNG
365x2
375x2

Close a grip 2 board
255x8, 275x8

Superset:

Sorinex Machine Row, 2 sec pause
Plate Each Side 3x8

Tempo Pushups, Feet Elevated (5-2-fast)
Bw x 6,7,8

Circuit:

Cable Rope Pressdowns
110 3x10

Single Arm Rear Delt Flye
15lb 3x8

Ab wheel rollout
Bw 3 x10

Trx Face pulls
Bw 3x10

Woke up groggy and weight at 226. Felt decent after I got food and PreWorkout in me. Good session. The rev Band was a bit of overload training but not super taxing since it Took 50 lb off the bottom. Body weight is dropping a little too fast. Going to have to cheat so I can get it back in-line. Not a bad problem to have tbh.

 

[Worf]

So got my blood draw for my 6 month bloods. Promptly went home and began my blast. LOL, I’m exactly 8 weeks out from the meet. I’m going to add some TPP on top of my Test C dose. Just a total of 375 mg/wk for now. Looking for some added recovery benefit and a little extra grunt. Can’t really afford to gain much weight or increase BP right now. I’ve just started to get those things under control.

I’ll see how this feels, might push it a bit further but probably not much. I’m actually tempted to leave the test around 300 mg a week and play around with test suspension and halo for big gym days rather than just be “on”.

 

[Worf]

Bw:227

De Lower

Circuit:
Tempo Spider Bar Squats (5-1-fast)
265 4x2

Kettlebell Swings
105 3x8

Box Jumps
36”x2
38” 4x1



ATP Rack Pulls
180lb on ATP, 315 on the Bar 3x5

Kettlebell BSS
60lb 2x6

Mag Grip Close Lat PD, Banded
110+Red Band 3ct hold 3x6

GHR
3x8

Hollow Body Holds
3x30 sec

Feeling beat up. Knees hurt, back hurts. Kinda came out of nowhere since I had the weekend off and just lifted. Maybe the heat is catching me again. Felt fine at work on Monday but by the end of the day I was wiped.

 

[Oldschool]

Perrin,

I know you're into strength whereas I just want to look strong. Too old (57) for PRs. I do weights where I can move the weight with good form for 10 reps, that's my general rule. And then I try to move into the Platz' "zone of pain" and push as far as I can. No injuries above all. I'll post a recent photo update.

My back and my calves are probably my best areas, I focus a lot on back work, it's functional and looks good. I can definitely pull more than I can press.

Strength? Well, at 240lbs I'm capable of at least 10 standing ab rollouts down to parallel and back up to standing. I don't practice that specific move, but I do a lot of overhead lat DB pulls which builds that strength. I challenge anyone my weight to do that.

Calves and arms are same size, 17.5" - and my neck maybe an inch larger. So fairly balanced.

Best of all, I'm not injured, and I've recently managed to work my way into good mind-muscle connection with my bis which have been eluded me previously, a lot because of the earlier tendinosis.

I came down with COVID last week, almost recovered, not a big deal really, just a big energy zapper.

I’ve found that that high rep training is best for myself to avoid waking up old injuries or adding to constant aches and pains. Lol. I love the greyskull method but my target reps are set to 10 instead of 3-5.
Glad you got over the virus crap and nice to see you around.

 

[Worf]

Bw:227.5

ME Upper

PAUSED Bench
225x5
275x3
315x2
335x1
345x1 Pr

SLINGSHOT (red slingshot) Bench
315x8 PR
315x6 Pr
315x4

Superset:
Dbell Side Laterals, Single Arm
20lb 3x10, 25 1x10

Chins
Bw x10,10,8


Good quick workout. Bench felt good so I rolled with it. Was actually planning on doing a deload type upper session since I’m still feeling wore the fuck out. There are times when the pre workout hits you gotta just throw some shit at the wall. PRP shot tomorrow so I’m most likely skipping Saturday Lower session. Another reason why I just went with some heavy singles.

 

[Btcowboy]

Bw:227.5

ME Upper

PAUSED Bench
225x5
275x3
315x2
335x1
345x1 Pr

SLINGSHOT (red slingshot) Bench
315x8 PR
315x6 Pr
315x4

Superset:
Dbell Side Laterals, Single Arm
20lb 3x10, 25 1x10

Chins
Bw x10,10,8


Good quick workout. Bench felt good so I rolled with it. Was actually planning on doing a deload type upper session since I’m still feeling wore the fuck out. There are times when the pre workout hits you gotta just throw some shit at the wall. PRP shot tomorrow so I’m most likely skipping Saturday Lower session. Another reason why I just went with some heavy singles.

Congrats on the PR

 

[Silentlemon1011]

Bw:227.5

ME Upper

PAUSED Bench
225x5
275x3
315x2
335x1
345x1 Pr

SLINGSHOT (red slingshot) Bench
315x8 PR
315x6 Pr
315x4

Superset:
Dbell Side Laterals, Single Arm
20lb 3x10, 25 1x10

Chins
Bw x10,10,8


Good quick workout. Bench felt good so I rolled with it. Was actually planning on doing a deload type upper session since I’m still feeling wore the fuck out. There are times when the pre workout hits you gotta just throw some shit at the wall. PRP shot tomorrow so I’m most likely skipping Saturday Lower session. Another reason why I just went with some heavy singles.

Fuck yeah
Nice bench PRs bro

 

[Perrin Aybara]

Late congrats on the PR, tree fiddy right around the corner. I look forward to saying, "I told you so" in a couple years when you hit 405x1.

 

[Worf]

Late congrats on the PR, tree fiddy right around the corner. I look forward to saying, "I told you so" in a couple years when you hit 405x1.

I’d like to get there someday eventually. My bench has come along quite nicely since my last meet. Never know I just might get there before 40

 

[Worf]

I definitely have some goals in mind for this meet. 1500 lb total is probably my first goal. I’ve made a good deal of progress on deadlifts and bench but been a little held back on squats with my knee problems. The stem cell and prp has already begun to work its magic so I still may have a nice squat PR in me. I want to pull 606, bench over 350 and squat the rest for the 1500 lb total. I have about 4 week to figure out where I’m at on dead’s , 5 weeks to find where squats are at (and one more round of prp shots) then 6 weeks to find my bench. I’ve pulled 585 on bumpers in the gym and benched 345 neither with a real prep just throwing weights on the bar and goin for it. I think these goals will be realistic but I need to see where this prep puts me

 

[Perrin Aybara]

Smolov Jr for bench four weeks out, bench 370-380lbs.

 

[Worf]

Smolov Jr for bench four weeks out, bench 370-380lbs.

Hmm... that’s actually tempting. I’m a little reluctant. I don’t know how the increased frequency will impact my ability to knock off these 7 lbs of lard over the next 7 weeks. I’m also not wanting to detract from my other lifts with such a focus On bench. I have a few weeks to decide either way

Id be pretty fucking stoked with 165kg/363 just because it 2 reds and a blue +collars especially since I was seriously struggling with a clean 315 5 months ago

 

[Perrin Aybara]

Don't do it unless you can be in a big calorie surplus. I think cutting on Smolov would get you injured.