Worf's 1st meet log

[Worf]

Bw: 219

Bow Bar Squats
269x5
379x3
424x2
457x2 (sleeves rep PR)

Wide grip Bench
198x5
242x1
275x1
303 3x1, 1x3

CGBP
264 2x5

Took an extra day off. Felt pretty good, like my nerves were fresh. Might go back to 3 days until the meet. Not sure, I definitely feel more fresh. It’s hard to get the amount of volume in I want to in 3 days

 

[Worf]

Bw:220

Speed Bench, Straight weight
185x3,5,5,5,7,8

Standing OHP ,neutral grip log training bar
130x10,10,8

Circuit
-Dbell Shrugs
75’s 3x10
-Dbell curls
25’sx10, 35’s 2x10
-unilateral rear Delt flyes
15’s 3x12

Cable Tricep push down,unilateral
20lb 5x15

Back to the grind. Feeling a little smoked from heavy work over the weekend. Weight is starting to creep , from the tbol I guess. Haven’t been eating a ton but not dieting either. Thinkin about hiring a coach since I can’t really train with the group. Hes a friend, not a close friend but I know the guy well enough. He will probably be handling me and wrapping my knees at my next few meets so I figure why not have him coach me. I’m always asking him a ton of questions and he’s given me plenty of free advice and time. He’s supposed to be pretty good and I think it’s about time to give a coach a shot.

 

[Worf]

Bw:218

Comp Bench
185x5,205x5,225x5

Chin ups
Bwx10,10,8

decline sit-ups
Bw 3x15

Dbell Front&Lateral Raise alternating
15lb 3X10 each

Horizontal Cable rows to chest medium width
130x12
140 2x10

Grenade Attachment Tricep Pushdowns
30lb 2x12

Starting with the coach tomorrow. He’s gona have me bench 4x a week and try peaking it for the meet.

 

[NovaFlex]

Bw:218

Comp Bench
185x5,205x5,225x5

Chin ups
Bwx10,10,8

decline sit-ups
Bw 3x15

Dbell Front&Lateral Raise alternating
15lb 3X10 each

Horizontal Cable rows to chest medium width
130x12
140 2x10

Grenade Attachment Tricep Pushdowns
30lb 2x12

Starting with the coach tomorrow. He’s gona have me bench 4x a week and try peaking it for the meet.

Shit, 4x?? How’s he gonna wave it, do you know?

 

[Worf]

Shit, 4x?? How’s he gonna wave it, do you know?

Similar to Smolov with undulating difficulties, but Rpe based. The 3rd day is a light primer day with a 3x5 @Rpe6.5-7. Then the 4th day is a heavy single at a Rpe9. Not a ton of volume but just extra frequency, less accessories besides TNG this close to a meet. He’s gona play with my form. He should have the program completed tomorrow.

 

[Worf]

Bw:218

SSB squats
175 4x6

Comp Bench
166 3x5, 3x3

Hanging Leg raises
bwx15x10

Coan Stance DL
275 5x1
385 6x1
407 3x1

Conventional DL
275x3
386 2x1
407 x1

First day with the coach. Basically just technical stuff. He thinks I should try to use a moderate width sumo or pseudo style to benefit my body type. Gona be using both conventional and the Coan style up to the meet and we’ll make a decision then. Went a little wider on bench, he gave me some good stuff to work on,but I already feel it in my elbows.

 

[Oldschool]

Wassup Worf??? Glad to see you are still getting after it!!!

 

[Worf]

Wassup Worf??? Glad to see you are still getting after it!!!

Trying to get better at this nonsense. Maybe once I get to masters and the qualification are loess I can put up an elite total lol. I even surprise myself sometimes I’m still doing this shit.

 

[Oldschool]

I even surprise myself sometimes I’m still doing this shit.

World hates a quitter. Carry on amigo.

 

[Worf]

Bw:221.5

Comp squats
286x5
352x3
396x2
Add wraps
440x1
462 2x1

Wide Grip Bench
165x8
187x8
209x8
231x8

Second Session with the coach. Good pointers on squats , changing up some small things to make me more explosive out of the hole. Accelerate when I get close to the hole and use the stretch reflex for some rebound. Definitely works it’s a bit unnerving with wraps. I like the cues he’s doing for squats, I feel like I can improve a lot there. The bench stuff is a lot to work on, he wants me out wider to reduce rom and use more chest since I have larger pecs. I’m more a chest and Tricep bencher and that’s somewhat holding me back with my grip in so close according to him. I think the frequency is gona be difficult on bench but we can audible if needed.

 

[Worf]

Bw:219.5

SSB Beltless
245 2x5
335x5 RPE 8 ish

Wide Grip Bench
225x5,255x5,275x5 RPE 7.5, was supposed to be a 9

Cable Tricep push down ez bar attachment
70 3x5

Kb Front Raises/ Lateral Raises superset
20lb kb 3x8 for both

Dbell curls
30’s 3x8

Good light workout, messed up the RPE on bench. Shoulders were sore and 255 felt heavier so maybe more warm ups next time. Coach is only doing the training program weekly because he want s the Fred back and call audible since the meet is fairly close. dropped the tbol. Got a blood test soon.

 

[Worf]

Bw:218.5

Light Bench & Deadlift

Wide Grip Bench
209 3x5

Conventional/Pseudo Deadlift Superset
386x3of each
407x3 of each
417x3 of each
425x3 of each

Superset
-RDL’s
231 3x8
-Barbell Rows
155 3x8

Front Raise/ Side Raise Super set
11 lbs 3x10 each

Another day with the coach. He really wants me to pull sumo but it’s not my natural inclination. the closer stance sumo isn’t bad but wearing a belt seems to pitch me forward. I hadn’t noticed it before. He pointed it out and said all my warm ups look pretty damn good but once I threw on a belt they looked like I was off balance. I had attributed this to just weight being heavier. So did my top set sumo beltless and it looked good. So we’ll keep working on sumo.

 

[Btcowboy]

Bw:218.5

Light Bench & Deadlift

Wide Grip Bench
209 3x5

Conventional/Pseudo Deadlift Superset
386x3of each
407x3 of each
417x3 of each
425x3 of each

Superset
-RDL’s
231 3x8
-Barbell Rows
155 3x8

Front Raise/ Side Raise Super set
11 lbs 3x10 each

Another day with the coach. He really wants me to pull sumo but it’s not my natural inclination. the closer stance sumo isn’t bad but wearing a belt seems to pitch me forward. I hadn’t noticed it before. He pointed it out and said all my warm ups look pretty damn good but once I threw on a belt they looked like I was off balance. I had attributed this to just weight being heavier. So did my top set sumo beltless and it looked good. So we’ll keep working on sumo.

Hows the hips and groin feeling pulling sumo

 

[Worf]

Hows the hips and groin feeling pulling sumo

About the same as always, a little irritated on my left adductor. I have that even from conventional and squats the past few months lately. No real pain or fucked up sensations the past few weeks. So I suspect with my toes turned out more and feet in more closely it’s not wrecking my hips and groin like it was before when I was wider with my toes turned in more. We will find out how the heavier weights affect that but so far so good. If I can pull sumo pain free having this coach will be worth it. He’s already picking things out in a few weeks I dicked with for months and couldn’t figure it out.

 

[Worf]

Bw:217.5

Heavy Bench

Wide Grip Bench
185x2
225x2
275x1
305x1
320x1
275x3
295 2x3

Ohp
135 2x5
185x5

Dbell behind the neck Tricep ext.
55x5,75x5,90x5

Decline Situps
3x10
Dbell Alternating Curls
30’sx8, 35’s 2x8

Fat grip horizontal cable row
120 3x10

Bench Single felt good, shoot a little higher next week

 

[Worf]

Bw:220.5

Heavy Squat/ Rep Bench

Comp squat
265 2x5
397x2
397x1
add wraps
440x1
462x1
473x1

Bench
209x8
220x8
237x8

Ohp
95 3x8

Plate Front/side Raise
11 lbs 3x8 each

Cues are comin together, on squat and bench. getting a bit more comfortable in the wraps. Smoked 474, working on that decent speed in the wrap. It’s a notable difference. Resting the bar further back on my bench setup,”stacking” the wrist joint. Using more tricep and less shoulder and so far my elbows are ok. Coach has me trying a lot of new things and for the most part they’re working. Fine tuning many technical problems. Looking to put on a good showing at the March meet and then at Nationals.

 

[Worf]

Bw:220.5

Front squats
185x5, 225x5,245x5

Wide grip Bench
225x5,245x5,275x5

Ez bar skull crushers
70x6
90 3x5

Front Dbell raise/lateral Dbell raises
15 3x8 each arm

alternating curls Dbell
25’sx10
35’s 2x8

 

[Worf]

Bw:221

bench
187 3x5

Deadlift Conventional &Sumo superset
386x3 each
424x3 each
435x3 each
446x3 each

Rdl’s / Bbell shrugs superset
155 3x8
155x10,12,15

Front Raise/ Side Raise w /plate
11lbs 3x8 each

Feeling a little beat overall. More in my shoulders from squat and bench. Just a bit of overall fatigue. Active recovery style bench was not so hot but deads we’re flying. Sumo is starting to feel better, coach is liking how it’s coming together. Got a lot of room with a basic LP on deads since I’m only at about 75% at the moment. Hoping he pulls this bench together because it’s not feeling so hot right now. Heavy single on bench tomorrow.

 

[Worf]

Bw :220

comp bench
225x3
275x1
305x1
325x1
275x3
280 2x3

Standing Dbell ohp
35x10,45x10,45x10

decline situps
bw 3x10

circuit
- close grip lat pd
120 lb 3x10
-one arm Tricep extension
50x10,60x10,70x10
-fat grip cable curls
80x10,90x10,100x10

so technically a bench pr with that wide of a grip but not overall a bench pr. Getting some improvements with the new technical stuff on bench, wider grip and better set up is bringing things together. On the flip side I feel shitty, overtrained and not sure where to go with it. I’m 2 weeks in with this coach, I’m sure he’ll think Im a full blown puss. He really hasn’t even pushed anything yet. Maybe I can cut out some of the accessories. I feel like I could sleep12 hours a day and bump calories about 500 ish to feel good. I think the higher frequency is pushing the hypertrophy more than I expected.

 

[NovaFlex]

I think the higher frequency is pushing the hypertrophy more than I expected.

-When I started doing Jame’s Strickland’s Bench program, benching + accessories 3x a week, my chest and tri’s got noticeably bigger...more so than I ever expected. I guess they were a little underdeveloped, lol.