Worf's 1st meet log

[Worf]

Bw:214

Deadlift and accessories

Deficit Deadlifts 1 mat (-1.5”)
315x3,405x2
495 3x3 volume PR and on a deficit at that

Chin ups
Bw 3x10

Kettle bell swings
70lb 3x12

Dbell Shrugs
75’s x15
100’s 2x10

Conventional Deadlift is absolutely flying lately. Sumo fells like a pile of hot dog shit and squats are pretty meh. I’m moving stuff on conventional off a Matt I used to struggle with off the floor. Not bad for being at the lightest weight I’ve been all year. My elbow is on fucking fire, apparently bench 3 x a week has caught me. Only trained 3x total last week so I felt pretty well rested up. Un officially coaching my youngest training partner. He’s signed up for a meet a few weeks after mine, so I’ll be handling him. Good experience for both of us. Free coaching for him and good experience for me. I’m not some super advanced guy but some of the best coaches aren’t. I know enough to keep him on track, choose his training, Call his weights and keep him motivated.

 

[MindlessWork]

Bw:214

Deadlift and accessories

Deficit Deadlifts 1 mat (-1.5”)
315x3,405x2
495 3x3 volume PR and on a deficit at that

Chin ups
Bw 3x10

Kettle bell swings
70lb 3x12

Dbell Shrugs
75’s x15
100’s 2x10

Conventional Deadlift is absolutely flying lately. Sumo fells like a pile of hot dog shit and squats are pretty meh. I’m moving stuff on conventional off a Matt I used to struggle with off the floor. Not bad for being at the lightest weight I’ve been all year. My elbow is on fucking fire, apparently bench 3 x a week has caught me. Only trained 3x total last week so I felt pretty well rested up. Un officially coaching my youngest training partner. He’s signed up for a meet a few weeks after mine, so I’ll be handling him. Good experience for both of us. Free coaching for him and good experience for me. I’m not some super advanced guy but some of the best coaches aren’t. I know enough to keep him on track, choose his training, Call his weights and keep him motivated.

Awesome, and hopefully your "student" will be a quick study and then go on to smoke his meet #'s. While that may be a bittersweet experience at least you both will have fun to boot.

 

[Btcowboy]

Bw:214

Deadlift and accessories

Deficit Deadlifts 1 mat (-1.5”)
315x3,405x2
495 3x3 volume PR and on a deficit at that

Chin ups
Bw 3x10

Kettle bell swings
70lb 3x12

Dbell Shrugs
75’s x15
100’s 2x10

Conventional Deadlift is absolutely flying lately. Sumo fells like a pile of hot dog shit and squats are pretty meh. I’m moving stuff on conventional off a Matt I used to struggle with off the floor. Not bad for being at the lightest weight I’ve been all year. My elbow is on fucking fire, apparently bench 3 x a week has caught me. Only trained 3x total last week so I felt pretty well rested up. Un officially coaching my youngest training partner. He’s signed up for a meet a few weeks after mine, so I’ll be handling him. Good experience for both of us. Free coaching for him and good experience for me. I’m not some super advanced guy but some of the best coaches aren’t. I know enough to keep him on track, choose his training, Call his weights and keep him motivated.

You will be an awesome coach learned a ton from you.

 

[Worf]

Bw:219

Bench and things

Comp Bench
225x5
275x3
315x2 (missed a 3rd)
225 3x5

Circuit:
-Standing Dbell Curls
25’sx10,30’sx10,35’sx10
-Dbell Lateral Raises,Unilateral
15lbx12,20lbx12,25lbx12
Decline Sit-ups
bw 3x15

Super Set
-Kettle bell OHP unilateral
40lb 2x15
-Cable Pressdown Grenade Attachment
20lb 2x15

Feeling fatigue, carbed back up with some trash food. Basically a cheat day after getting down to 214. Elbow was still a bit off on bench. Previously been good for 315x3 for a few sets on TNG bench. With pauses been good for about 2 on bench with 315-325, I think I tripped it once. So all things considered my strength has fared well with carb cycling. Definitely some days it’s not there when the carbs are low. I’m never more than a single day of heavy carbs from potatoes and rice or a bunch or pizza and ice cream the night before away from my numbers when I was 10-15 lb heavier.

 

[NovaFlex]

Bw:219

Bench and things

Comp Bench
225x5
275x3
315x2 (missed a 3rd)
225 3x5

Circuit:
-Standing Dbell Curls
25’sx10,30’sx10,35’sx10
-Dbell Lateral Raises,Unilateral
15lbx12,20lbx12,25lbx12
Decline Sit-ups
bw 3x15

Super Set
-Kettle bell OHP unilateral
40lb 2x15
-Cable Pressdown Grenade Attachment
20lb 2x15

Feeling fatigue, carbed back up with some trash food. Basically a cheat day after getting down to 214. Elbow was still a bit off on bench. Previously been good for 315x3 for a few sets on TNG bench. With pauses been good for about 2 on bench with 315-325, I think I tripped it once. So all things considered my strength has fared well with carb cycling. Definitely some days it’s not there when the carbs are low. I’m never more than a single day of heavy carbs from potatoes and rice or a bunch or pizza and ice cream the night before away from my numbers when I was 10-15 lb heavier.

Ive learned that carbs are 100% the leading factor in my pressing strength when all else is accounted for. It’s crazy how much food effects everything we do in this hobby.
-awesome to hear about your numbers being up at the lower weight bro.

 

[Worf]

Bw:218.5

SSB Paused Squats
285x5
350 3x3

Bench w/ chains paused
220x5
220+50lb chains 2x3
220+100 lb chains 2x2
220+100lb chains 2x3

Barbell Bent Rows
155 3x10

Kind of a blah workout. Been eating more the last few days tying to shake off the funk. Don’t think it’s from diet at this point. Heavy singles on squats 3 week straight and heavy deadlift and heavy bench this week. At least my elbow is feeling decent. Knee is hurting but whats new. Far better than it was before the stem cell and prp injections.

 

[Worf]

Bw: 217.5

Sumo Deadlift
315 5x3

Rev Hyper
90lb 3x15

Superset
-Rack Pulls 2” below the knee
315 3x5
-Band Hip,Thrusters
Heavy Blue 3x15

Band Thigh Masters
Heavy Orangex50
Heavy Beige 2x50

Mostly a technical day for sumo, just working on cues and positioning. Using lighter weight to unfuck my form. Couldn’t really do much heavy work since my lower body is so beat up anyhow, so figured I could do more technique focus and accessory.

 

[Worf]

Bw:218

Comp bench
205 4x5

barbell Ohp
136 3x10

superset
-dbells decline bench
50’sx10,60’sx12,70’sx15,80’sx20
-decline sit-ups bw 3x15

quick workout had to get going. Started tbol at 25mg/day. Had some laying around want to see if it’ll help me get down a few more pounds and not loose strength

 

[Worf]

BW:216

High Bar Squats
265x5
320 3x5

Sumo Deadlift
375 3x1

Trap Bar Deadlift, Low Handles
285x5,6,8, 21 Amrap

Stuck at the house with the rug rats. Knee not feeling spectacular , but once I got a few sets in it felt pretty good. Sumo is feeling better and better, just need to keep working on the technical cues. Open the hips, knees over the bar, back straight, etc. I’m not used to all these setup queues so it takes a min. Conventional I pretty much walk up to the bar, get tight drop my ass and rip it off the floor.

 

[Worf]

Bw:218

Comp Bench, wide Grip
198x5
242x5
253 3x5

Rev Band Cg
253-green monster mini 3x5

Barbell Shrugs
198 3x12

Now the other Elbow hurting, wore some sleeves. Hopefully it helped. Tbol is starting to kick, getting some nice pumps. Joints are a little beat up for some reason. Based on the way my elbows have felt, bench 3x a week is not where it’s at for me,lol.

 

[Worf]

Bw:220

Conventional Deads
224x3, 315x2,405x2
495x1
545x1

Front Squats Paused
225 3x3

Dbell Walking Lunges
30’s 2x13 each leg

Tbol started to kick, just 25mg/day. I’m feeling less “beat up”, some extra drive at the gym. On the other hand weight loss has stalled, although diet has been pretty consistent. Feel a constant “pump” the last few days.Not really doing the carb cycling at the minute. Really need to drop another 5-10lbs so I can blast and eat at a surplus going into this meet. Really wanted to be around 210 by mid Jan. Fuck me, even a little bullshit oral and I’m gona end up a 242. Maybe it’s just time to embrace it and be a “light”242 just grow into it.

 

[theprodgicalson]

Bw:220

Conventional Deads
224x3, 315x2,405x2
495x1
545x1

Front Squats Paused
225 3x3

Dbell Walking Lunges
30’s 2x13 each leg

Tbol started to kick, just 25mg/day. I’m feeling less “beat up”, some extra drive at the gym. On the other hand weight loss has stalled, although diet has been pretty consistent. Feel a constant “pump” the last few days.Not really doing the carb cycling at the minute. Really need to drop another 5-10lbs so I can blast and eat at a surplus going into this meet. Really wanted to be around 210 by mid Jan. Fuck me, even a little bullshit oral and I’m gona end up a 242. Maybe it’s just time to embrace it and be a “light”242 just grow into it.

Eat and sleep as much as you can is my vote. If health markers are good, strength is your primary objective, push food and sleep. How old are you if you don't mind me asking. For me, I'm starting to get up there. So ive got a couple years of getting heavy left, then probably shrink back down

 

[Worf]

Eat and sleep as much as you can is my vote. If health markers are good, strength is your primary objective, push food and sleep. How old are you if you don't mind me asking. For me, I'm starting to get up there. So ive got a couple years of getting heavy left, then probably shrink back down

I’m 35, my blood pressure is on the high end. Trying to stay healthy and I don’t really like running a lot of gear. I just seem to gain weight as my strength progresses. Even just playing around with adding deca to a 150/wk trt dose and my weight starts to climb. Don’t get me wrong it’s not all trash weight, it’s muscleand some water and most of the time when I add any gear to the trt I drop a few % of bf. I’d love to be with under 200lbs and keep my strength but that seems to be a long shot at this point.

 

[Worf]

Bw: 219.5

Speed Bench
225 5x2
225x15 AMRAP (rep PR)

Giant Set
-LaT PD
130 3x14
-Cable Tricep Pressdown
50 3x15
- Ez bar curls
60 lb 3x10

Superset
- Dbell row
75 2x10
-Dbell lateral Raise
15xx10,20x10,25x10

Hanging Leg lifts
Bw 3x15

Quick workout. Got a good pump. Tbol seems to give me a really good pump. Been doing some amraps lately. Not sure if they do much for a power lifter but it’s something different and adds a little conditional.

 

[Worf]

Bw:219.5

Comp squats
264x1
385x1
Add Wraps
451x1
507x1

SLDL (still in my squat shoes, legs not exactly stiff)
275 3x5

Training in the garage today. Hadnt gone heavy on squats in a few week, figured it was time. Fucking screaming like a psychopath on my heavy squat single, neighbors are used to it now. 507 was about a 9.5 RPE. Between the tbol and holiday food my weight is up a few lbs, probably why the squat moved well. Elbows feeling better now. planning on getting back in the gym and training with the group after the New Years. I’m 11 weeks out from my March meet today.

 

[Worf]

Bw:219.5

Rev Band Bench, 3 ct pause
220x3
264x1
308x1
330x1
341x1
363x1, this was more of a 2 ct. it was a real grinder to lock out as well

Floor Press
231 3x5

Super Set
-ez bar skull crushers
65 lbs 3x10
ezbar curls
65lb x 8,10,12

Rev band bench was brutal, between that and wrapped Squats yesterday I do believe my nerves are shot.

 

[Brandaddy]

Been doing some amraps lately. Not sure if they do much for a power lifter but it’s something different and adds a little conditional.

I've always had good luck with them. Seems like every time I throw them in for a few weeks I always come out with a 1rm PR afterwards. Just seems like throwing them in too often can lead to injury IME. Maybe I'm just fragile. Lol. But 2-3 weeks in a row before a deload and I'm usually fine.

 

[Worf]

Bw:219

Rev Band Deadlift, Sumo
315-35lb bands off the floor 6x2

Coan Rows
225 3x8

High Bar Squats
225 4x8

lighter day, pretty beat from the max effort stuff this weekend. Got some tips on sumo. It’s finally starting to feel good. Making some progress with my trainee. Today was his first day of low bar. It’s gona be a learning curve for him on that. He’ll get there.

 

[Worf]

Bw:219

Rev band incline Bench
185-reds x5
205-reds x8

Paused incline bench
225 3x5

Hammer Curls
30’sx10,35’sx10,40’sx10,45’sx10

Super Set
-Decline sit-ups
bw x15,20,20
-Band Tricep push downs
green monster mini 3x30

Neutral grip horizo cable rows , to the chest
130 3x15


Happy New Years ya fucks

 

[Btcowboy]

Happy New Years ya fucks

And right back at ya