Worf's 1st meet log

[Worf]

Bw:218.5

Comp Bench
220x5
245x5
285x5
265 2x4

SuperSet
-Bw Dips
3x12
-Chins 3x10

Bench Leg Raises
bw 3x20

Felt a bit tired today. Not terrible but could feel the fatigue from the heavy deadlift single yesterday. Weight is steady comin down. I’d say strength isn’t improving or degraded but stagnant for the most part. Fuck it, I’ll take it. Definitely some days I feel ”weak” but other I’m pretty solid depending if it’s a higher carb day or not.

 

[Worf]

Bw:220.5

De Upper

Speed Bench against Bands
PAUSED 185+55lb bands 5x3
TNG 185+55lb bands x15 amrap

Super Set
-Strict Press
135 3x20
Barbell Shrugs
135 3x20


Strict Curl ez bar
55x10
75x1
95x1
115x1
125x1
135xmiss

Cable Tricep Pressdown, Slow concentric
50lb 3x12

Made 218 yesterday morning. Felt pretty depleted and was having a headache that I couldn’t shake so I carbed back up. Netting 2 lbs isn’t bad at all. Energy felt good today. Also can’t seem to get that 135 strict curl. Moved the weight but had my ass come off the wall to do it so no go

 

[Brandaddy]

Bw:220.5

De Upper

Speed Bench against Bands
PAUSED 185+55lb bands 5x3
TNG 185+55lb bands x15 amrap

Super Set
-Strict Press
135 3x20
Barbell Shrugs
135 3x20


Strict Curl ez bar
55x10
75x1
95x1
115x1
125x1
135xmiss

Cable Tricep Pressdown, Slow concentric
50lb 3x12

Made 218 yesterday morning. Felt pretty depleted and was having a headache that I couldn’t shake so I carbed back up. Netting 2 lbs isn’t bad at all. Energy felt good today. Also can’t seem to get that 135 strict curl. Moved the weight but had my ass come off the wall to do it so no go

I just tried 145 the other day to see if I could take the lead. As you can probably guess by my lack of a video it was a fail as well. Lol.

 

[Worf]

Bw: 220.5

ME Lower

HB Squats + chains
135+110chainsx5
225+110 chains x3
315+110chains x1
365+110 chains x1
385+110 chainsx1

Barbell BACK EXT 45*
135 2x6, 185 2x6

Circuit
ATP Front Squats with harness
90lb 2x8

Dbell Rows
60lb 2x10

Pit Shark Calf Raises
3 platesx15
4platesx15

 

[Worf]

Bw:219

ME Upper

TRAP bar OHP
130x5
150x3
170x2
190x2
200x2 PR

CGBP (index finger on the smooth) 1 board
225x5
255x5
275x5
295x4, missed a 5th

Seated barbell Shrugs
225 3x10

Incline Flyes
40’s 3x6

Med Mag Grip Cable rows 3 ct oause
130x6, 150 2x6

Ez Bar RTE
85 2x10

Ez Bar Front Raise
35x12, 65 2x12

Might be coming down with a cold, felt like ass this morning. Drank a couple mixed drinks to knock off the groggy feeling. That probably hurt more than it helped. Training seemed to wake me up. Felt pretty solid.

 

[Worf]

Bw:216.5

Paused Front Squat
225x3 fast eccentric
225 3x5

Wide grip bench
225 3x3

BSS Right Leg only
30 lb dbells 3x10

Reverse Hyper
90x15
180 3x12

Nothing too complicated today. I knew comin in this light I wasnt PRing anything. Energy wasn’t too bad Considering this is the lightest I’ve been since the end of last year. I feel better this week than the last few. I’m either getting used to carb cycling or I’ve just made it work better with my training schedule.

 

[Worf]

Bw:217

RE Upper

Incline Dbell press
60x10
80’s x10
100’sx8

Dbell Single arm Rows
60x10,70x10,80x10,90x10

Decline situps
Bw 4x10

KettleBell Ohp Single arm
40lb 4x12

CBle Bicep Curl single arm
40lb 4x12

Kinda wiped, just did some unilateral stuff. Need to carb up for Saturday

 

[Worf]

Bw:218

ME Lower

Camber Bar Squat
260x3
350x3
400x3

Sumo Deadlift 3” blocks
315x1,405,x1
455 4x1

Atp Front squat w/ harness
90lb +Orange band 3x6

Vogelpole Holds
90 lbs 3x20 sec

Chest Support Dbell row, single arm
50lb x8,6,6

Pit shark Calves Raises
3 platesx15
4 plates x15


Mediocre session. Not feeling amazing. Knees hurt since I just Fromt squatted a few days ago. Hips did not feel good on deadlift. Need to carb up apparently. I may get some of the slingshot compression shorts/briefs. They’re 5mm neoprene. Might have been good for a day like today.

 

[Worf]

Bw:220

ME Upper

Pause Bench +chains
225+75x1
245+75x1
275+75x1
285+75x1
295+75xmiss

Floor Press Paused
225x5,245x5,275x5

Circuit:
-Seal Rows, 3 ct hold
165 3x8
-weighted Dips
Bw+40lb 3x6
- Ab wheel rollout , 1 sec hold
bw 3x6

Seated Dbell shoulder press
50’s 2x15

Ate like an asshole last night. Had a decent training session. Dieting and fatigue has caught up with me the last few days.

 

[Worf]

Bw:218.5

DE Lower

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

SSB GoodMorning , Fast Eccentric
155x10
205 2x8

Med Wide Grip Bench
225 3x5

Leg Ext.
90lb 3x10

Swinging the carbs back down again, starting to feel it. Just when I was feeling fat and happy from eating pizza and Taco Bell this weekend. Oh well, tired of being a fat ass. Planning to suffer now with the dieting and get in a good blast in meet prep and cut loose with the diet restrictions. Deadlifts felt good. Those sumo block pulls were trash on Saturday, maybe it was just over use on my hips from squatting.

 

[Rudis]

Sumo block pulls are a bitch. Hell for me, regular sumo pulls were a bitch, I pulled conventional.

I was reading your log, what is a hb squat?
In all my years I’ve never seen or heard anybody ohp using a trap bar. What’s that like?

 

[Worf]

Sumo block pulls are a bitch. Hell for me, regular sumo pulls were a bitch, I pulled conventional.

I was reading your log, what is a hb squat?
In all my years I’ve never seen or heard anybody ohp using a trap bar. What’s that like?

HB Squat is High Bar Squat

Trap bar ohp is an interesting variant. I like it. More Tricep activation and don’t have to worry about hitting your face with the barbell. It’s a little awkward putting an 80 lb trap bar in a rack at chest height but I’ve seen much stupider shit.

 

[Brandaddy]

It’s a little awkward putting an 80 lb trap bar in a rack at chest height but I’ve seen much stupider shit.

As long as you're the strongest guy at the gym you can do whatever you want.

At my last gym I put a sign up right outside the backdoor that said 600+ conventional deadlifters only. Thy gym owner said it was okay. During the summer I would always pull my motorcycle right up to the door and have my own private parking spot. Apparently no one else wanted to join the club. Lol

 

[Worf]

Bw:218.5

Comp Squats
225x3
315x1
Add Wraps
405x1
495x1
405x3
315x6

Comp Bench
225 3x5

Seated Tricep Ext. Dbell
45x15,55x15,65x15

Dbell Alternating Curls
30’s 3x10

trying some new Things With my bench. Setup a little different, grip a little different. Busy weekend comin with work and what not. Elbow is hurting from bench 3x a week. Might do a pretty light session Sunday.Diet kicking my ass, probably just go to maintenance for a few weeks. Going to be really busy this week. Baby is comin right around thanksgiving so probably won’t be in the gym much. Good thing I got the home setup. Added some equipment, still missing a few things. Almost got a set of calibrated plates now, just missing some change plates. Got a trap bar and some mats for block/deficit pulls. Got an Elite FTS combo rack but missing the bench so need to get that and a few things comin in the mail and I’ll be done with my garage set up.

 

[Worf]

Bw:218

Sumo Deadlift
315x3,405x2,495x2
495x3
405x3
315x2

Bench
225 2x3
275 3x5

Dbell Seated OH Press
40sx15,50’sx10,60’sx10
70’sx10

Super Set:
-Decline Situps
bw 3x20
- Dbell Shrugs
70’sx12,15
80’sx15

Sumo Deadlift Technical Work
275 5x1
385x1

Sumo Felt like garbage. Hamstring and left adductor felt like I was pulling something. One of the high level guys that’s a sumo expert worked with me. Gave some really good technical queues. Even with my adductor all fucked up I was able to pull 3 reds without any pain with his pointer. I couldn’t even finish my back off set with 405 with my poor sumo form, I might have strained something. I definitely wasn’t using the right muscles. Also using the bench pointers he gave me last week and the weight seems awkward but it moves well, might take some getting used to but I think there’s a lot of room for improvement. Might have to hire this guy as a coach.

 

[Worf]

Bw: 215

Comp Bench
155x8,245x5
265x3
230 2x5

Parallel box Squats
270 2x3, 315 2x3

Trap Bar Deadlift
285 3x10

Been low carb ing the past few days, missed a few training sessions but kinda juggled shit around. Baby came yesterday afternoon, healthy boy. A tad early and a tad small, but came out screaming and pissing on everybody so he’ll do good if he keeps it up. Lol. Wife’s supposed to be comin home today. The utility of the garage gym is unparalleled. Still able to train today. Made thanksgiving food and was able to fit in a session. weight finally broke 216 this am. 215 currently so I’m about 5-10 lbs from my goal. Not the best session today but wasn’t expecting it to be with carbs low and not sleeping much. I’ll carb back up for Saturday and Sunday. Hopefully I can get some decent training.

 

[Btcowboy]

Bw: 215

Comp Bench
155x8,245x5
265x3
230 2x5

Parallel box Squats
270 2x3, 315 2x3

Trap Bar Deadlift
285 3x10

Been low carb ing the past few days, missed a few training sessions but kinda juggled shit around. Baby came yesterday afternoon, healthy boy. A tad early and a tad small, but came out screaming and pissing on everybody so he’ll do good if he keeps it up. Lol. Wife’s supposed to be comin home today. The utility of the garage gym is unparalleled. Still able to train today. Made thanksgiving food and was able to fit in a session. weight finally broke 216 this am. 215 currently so I’m about 5-10 lbs from my goal. Not the best session today but wasn’t expecting it to be with carbs low and not sleeping much. I’ll carb back up for Saturday and Sunday. Hopefully I can get some decent training.

Congrats on the little one

 

[Perrin Aybara]

Congrats

 

[Rudis]

Congrats on the baby boy. Your first?

 

[Worf]

S

Congrats on the baby boy. Your first?

Second but the first boy. Honestly kids are a handful and I quit after this one , lol