Worf's 1st meet log

[Worf]

2/16 workout

Bw :226

Light Squats/ TNG Bench

ssb squats
175 3x5

Tng bench
198x5,231x5
264x5
286x5

Skull Crusher/ Curls super set Ez Bar
skull crushers 65 lbs 4x5
curls 3x8

Front Raise / Side Raise superset
11lbs x8,8,10 each

Been a bit rough round here. We got 6” of snow and within 24hours central Texas has become a 3rd world country. Everything is closed except one grocery store chain and there’s 400+people in line. limited hours. Power is out, water is off. It’s inconceivable that they can keep power on for a mild weather event. I get the roads shutting down but cmon with the utilities. Snow and ice is melting , we’ll see how this plays out. Been funny but not at the same time. Gona be walking dead here in a few days. Been stockpiling ammo for such an occasion.

 

[Worf]

Bw: 22x

Light Bench/ Deadlift

Tng Bench
187 3x5

Conventinal/ Sumo superset
375x1 each
486x1 each
518 x1 conventional
518xmiss sumo
518x1 sumo
540x1 conventional

RDL’s
165 3x8

Barbell Shrugs
220 3x8

Front/ Side Raises Superset
11 lbs 3x8 each

Deadlift finally moving decent. Sumo still kicking my ass. Tried doing a slow smooth setup and got stapled with 518, came back with a quick dynamics style setup like Cailer Woolam and got it but it was still slow. Conventional is going to be my comp stance for the meet. Need to get my positioning better and work with that. One more week heavy and then deload to the meet. Our power was off so I had been staying at my in-laws so no scale. Trained in the dark on Tuesday at the house. Started with the power on and my little heater goin, halfway through the power went back off. Everything besides groceries are closed. Shelves are bare. Power came back last night sometime, good to be back home. Got caught in another snow flurry and work was canceled so had to drive home in that. Not bad with the traction. Ice was mostly melted. 34* now so the snow isn’t sticking. Looks like low 50’s tomorrow , it’ll all melt. Probably be working tomorrow and all weekend late fixing busted water lines and chill water coils.

 

[Worf]

Bw: 226

Heavy bench
Comp Bench , with pauses
220x1
264 2x1
308x1
319x1
336x1
264x3
275 2x3

BARBELL OHP
135 3x5

Beach Dips
bw 3x5

Situps
bwx10,10,15

Ez bar curls
65x8
85x8
85x8

Getting back to normal round here. Didn’t “have“ to make any looters take a dirt nap. snow melted power is back on, now we clean up the mess. A mess that over reaching money hungry government and monopoly company’s like grocery and utility couldn’t bother to prepare for or even react to, unless you consider telling people to stay inside a reaction. If you’re the type of person that thinks government and big business is the answer to problems in your community, you are the problem. Worked sun up to sun down fixing busted chiller coils and valves , Jumping out freeze stats. I’ll be doing that all weekend, Got training in the garage gym Since the gym I go to closed early... 50* today, not sure what the fuck that was about. Apparently once some suit says stay inside businesses can’t seem to help themselves and play follow the leader. All the more reason to be self sufficient. Bench is pretty steady , might go for a little more next week. Working on some cues with my coach. 3 weeks out. Hopefully they won’t cancel the meet because it could possibly be cold.

 

[Silentlemon1011]

Bw: 226

Heavy bench
Comp Bench , with pauses
220x1
264 2x1
308x1
319x1
336x1
264x3
275 2x3

BARBELL OHP
135 3x5

Beach Dips
bw 3x5

Situps
bwx10,10,15

Ez bar curls
65x8
85x8
85x8

Getting back to normal round here. Didn’t “have“ to make any looters take a dirt nap. snow melted power is back on, now we clean up the mess. A mess that over reaching money hungry government and monopoly company’s like grocery and utility couldn’t bother to prepare for or even react to, unless you consider telling people to stay inside a reaction. If you’re the type of person that thinks government and big business is the answer to problems in your community, you are the problem. Worked sun up to sun down fixing busted chiller coils and valves , Jumping out freeze stats. I’ll be doing that all weekend, Got training in the garage gym Since the gym I go to closed early... 50* today, not sure what the fuck that was about. Apparently once some suit says stay inside businesses can’t seem to help themselves and play follow the leader. All the more reason to be self sufficient. Bench is pretty steady , might go for a little more next week. Working on some cues with my coach. 3 weeks out. Hopefully they won’t cancel the meet because it could possibly be cold.

Because most people are sheep brother.
Plain and simple... people are generally too weak or stupid, so they follow the State/Bug business decisions.
.Doing your own thing snd thinking for yourself is "Too hard"
Oh well, good lifts though lol

 

[Worf]

Bw:225

Heavy Squat/ Rep Bench

Comp Squat
275x2
396 2x1

Add Wraps
440x1
474x1
507x1
518x1

TNG bench

220x8
242x8
264x8 Rep Pr

These squats and the heavy work this week definitely accumulating. Fatigue is a factor at this point. Skipped accessories. Had the kids going nuts do all the more reason. Really struggling to get to depth on these wrapped sets. Not even this guy’s tight wraps according to him. I feel quite fatigued but progress has become steady with all 3 lifts even though I had some shit weeks on squat and deads. Made some little adjustments to the training and things are finally working.

 

[Worf]

Bw:226

Light Squats/ Bench

HB Squats
135 3x5

TNG Bench
225x5,245x5, 275x5

Cable rope Press Down
50 lb x5,5,6
60 lb x5

Front raises/ Side Raises Dbells
3x8 10,10,15

Alternating Dbell Curls
3x8 30,30,35

Feeling it for sure. Work has been long hours, running around repairing busted water lines and chilled water pipes. Not even sure why I listed the squats. Just some bullshit weight to get blood moving to my lower body (active recovery) and reinforce technique. Last heavy deadlift Thursday

 

[Worf]

Bw:226

Light Bench/ Deadlift

TNG Bench
187 3x5

Deadlift Conventional
385x1
496x1
529x1
551x1

RDL
155 3x8

Barbell Shrugs
155x10,198x10,198x10

Front Raises/ Side Raises Superset
11lbs 3x8 each

Feeling very fatigued today. Work has been hectic and the heavy lifting is piling up.
Just focused on conventional today. Coach said 551 looked like it could be an opener if I would smooth it out. Not sure I agree. Need to work on my bracing. Made a huge difference. Got my feet a hair wider and braced like no tomorrow. Last heavy deadlift so comin in hot on this meet in 17 days. Probably do something light on deads next week and skip it the following week.

 

[TheIncomparableMrHarrow]

Those deadlift numbers are looking solid. Good shit man. Did you have more in the tank after the 551?

 

[Worf]

Those deadlift numbers are looking solid. Good shit man. Did you have more in the tank after the 551?

Yea it moved surprisingly well. I was totally wiped and didn’t expect it to move that smooth. Stretching my hamstrings while taking in air on the setup and really getting in a ton of air made quite a difference. My coach has me doing some improved breathing techniques. Something he calls pursing the lips to suck in maximum amount of air. Also using a mouth piece on top sets so I don’t let out my air. Starting to make a big difference. I’ll be tapering off lifting heavy next week and a good deload the week of should put me in position to PR at the meet.

 

[NovaFlex]

Those deadlift numbers are looking solid. Good shit man. Did you have more in the tank after the 551?

I was gonna say the same thing.
Have you hit 600 yet @Worf? I don’t recall.

 

[Worf]

I was gonna say the same thing.
Have you hit 600 yet @Worf? I don’t recall.

No, 585 on bumpers. Best on calibrated plates was 574, best meet lift was 562

 

[Worf]

Bw:226

Heavy Bench

Comp Bench (paused)
220x2, 264x1
308x1
319x1
341x1
264x3,275x3,286x3

LOG Trainer OHP
130x5
140 2x5

Decline Sit-ups
Bw 3x10

RTE’s
25’sx5, 40’sx5, 45x5

Hammer Curls
25x8,35’sx8, 45x8

Wide Mag Grip Lat PD
120 3x10

Bench was smooth but difficult, having a bit of trouble locking out but speed of the chest is good. Need more Tricep work. Coach said just go heavier on the Tricep movements. Im spent, planning on being a bum tomorrow

 

[Worf]

Bw: 226

Heavy Squats/ Rep Bench

Comp Squats
275x3
396 2x1

Add wraps
450x1
474x1
507x1
529xmiss

TNG Bench
220x8,242x8,269x8 Pr

Ohp
110 3x8

Front Raises/ Side Raises superset
11lbs 3x8 each


Well squats we’re moving good in-spite of the fatigue. Shot for a PR and had a bunch of little technical issues. Picked the bar very clean but it was about a mid bar placement, wraps were tighter than I’m used to, didn’t get enough air packed in to push out on my belt. I should’ve re racked and re picked it but said fuck it and sent it anyway. Got down to the hole and the wraps started to pitch me around, bar was too high and started falling forward so I shook my head and coach helped me up. Was pretty disappointed in myself but it is what it is. Need to get all my cues together and ride the fucking wraps down. With a deload and some halo it should be there meet day.

 

[Worf]

Bw:224.5

Light Squat/ Bench

Comp Squat
225 2x5

Tng Bench
185x5,225x5,255x5,285x5

Heavy Tricep , Cable Press Downs
120x5,140x5,160x5,180x5,200x5

KB Front/ Side Raises
3x8 10lb,10lb,15lb

Standing DB Curls
30’sx8, 35’sx8, 40’sx8

Went to the PT again. Did another MAT session. She worked on my shoulders and legs. Feel a little less impinged but the real magic with the muscle action therapy seems to start being more noticeable in the following weeks. light squats felt like utter garbage. Bench felt meh but moved well. Gona need this de load big time if I want to do anything worth a shit at this meet.

 

[Worf]

Bw:228

Light Bench/ Deadlift

TNG Bench
187 3x5

Conventional Deadlift
264,375,463

Dbell Front Raises/ Side Raises
15 lbs 3x8 each

Dbell Shrugs
70’sx10,80’sx10,90’sx10

Tapering deadlift and taking out some of the accessories. Need as much recovery as possible right now.

 

[Worf]

3/5 Training
bw:224

Heavy Bench

Comp Bench Paused
231x1,264x1,308x1
308x1
220 3x3

Hanging Leg raises
3x15

Bench was a mess. 308 was an RPE 9-9.5, at that point I pretty much knew the workout was a wash. Finished up and bailed. Been starting work earlier than usual and not been able to get in bed earlier so it just came out of my sleep. Feel pretty much wiped.slept 11 hours last night. Trying to turn this around, this is not where I need to be physically or mentally 7 days out.

 

[Silentlemon1011]

3/5 Training
bw:224

Heavy Bench

Comp Bench Paused
231x1,264x1,308x1
308x1
220 3x3

Hanging Leg raises
3x15

Bench was a mess. 308 was an RPE 9-9.5, at that point I pretty much knew the workout was a wash. Finished up and bailed. Been starting work earlier than usual and not been able to get in bed earlier so it just came out of my sleep. Feel pretty much wiped.slept 11 hours last night. Trying to turn this around, this is not where I need to be physically or mentally 7 days out.

That's a rough go,
How is your weight doing?
Adding some extra carbs always helps my energy when I experience the same kinda bad workout like you did.

 

[Worf]

That's a rough go,
How is your weight doing?
Adding some extra carbs always helps my energy when I experience the same kinda bad workout like you did.

That’s pretty much what I was doing and weight was creeping up at about 228. Ate a bit less the past few days and weight came down to 224. Could be part of the funky feeling

 

[Worf]

Bw:227 am

Squat Taper/ Rep Bench

275x1
Add wraps
352x1
418x1
418x1

TNG Bench
220x8,248x8, 275x8 Rep PR

Skull Crushers/ Ez Bar Superset
4x6 60,85,95,105 3x8 60,85,95

Been resting up and eating. Kinda doing carb loading and water loading. Need to find a place with a sauna, Weighing 232 this evening. Don’t like being this heavy, it feels sloppy and disgusting. I really have to piss,lol. Minor water cut. Inbound. Last squat until the meet. The squats felt a little rough, should be able to turn them around. Bench felt good. cutting most of the accessories this week. I’ll have a bench session Tues or Wednesday and maybe a little bench primer on Friday after weigh ins. 6 days out. Focused on recovery this week.

 

[NovaFlex]

Bw:227 am

Squat Taper/ Rep Bench

275x1
Add wraps
352x1
418x1
418x1

TNG Bench
220x8,248x8, 275x8 Rep PR

Skull Crushers/ Ez Bar Superset
4x6 60,85,95,105 3x8 60,85,95

Been resting up and eating. Kinda doing carb loading and water loading. Need to find a place with a sauna, Weighing 232 this evening. Don’t like being this heavy, it feels sloppy and disgusting. I really have to piss,lol. Minor water cut. Inbound. Last squat until the meet. The squats felt a little rough, should be able to turn them around. Bench felt good. cutting most of the accessories this week. I’ll have a bench session Tues or Wednesday and maybe a little bench primer on Friday after weigh ins. 6 days out. Focused on recovery this week.

I skimmed through this and thought you benched 418... I was like gah damn. Lol