Never say never... this is like a once in a blue moon shot and you should be confident you'll give your all at the nationals. Go big or die trying!!!
MESO-Rx
Anabolic Steroids
Worf's 1st meet log
- Thread starter Worf
- Start date
Btcowboy
Member
My thoughts too if I qualify for NAs lol
So let me get this straight
You PRd all 3?
Fuck yes
Congratulations brother
that's huge
Super excited for you qualifying for national
That's fucking insane
Worf
Member
Squat was a lifetime PR, bench was a meet Pr. The bench I’d done it in my last prep and missed it on the platform, made it this prep and put it up at the meet with room to spare. Deadlift was a Pr on calibrated plates, I’ve pulled 573 in the gym on comp plates and 585 on bumpers but last meet was 562 deadlift. Had not been over 551 on deads in months
Very nice results! Congratulations!
Worf
Member
Bw:226.5
Bench and accessories
TNG Bench , 5’s
185x5,225x5,260x5,275x5
CGBP
185x2x5, 225x5
Barbell Shrugs
225 3x5
Lat Pd
130 3x10
Single Arm Cable PRESS
80lbs 4x5 each arm
Front Raises /Side Raises
3x8 15 lb dbells
Felling a little fatigued, started working on bringing the bw back down. Good to be back in the gym. Also started test and deca. Running test C at a ramp so I can get that gradual blood level increase, see how high I can take it.try to avoid the sides, Short ester test has been making me feel like shit the last few time I tried to run it. On a good note I haven’t done much outside trt dose and some random short esters or orals for a few weeks at a time or on meet day. Bloods were decent in Feb so test and deca(joint dose) as long as I can keep my weight down.11 weeks out from Nationals
Bench and accessories
TNG Bench , 5’s
185x5,225x5,260x5,275x5
CGBP
185x2x5, 225x5
Barbell Shrugs
225 3x5
Lat Pd
130 3x10
Single Arm Cable PRESS
80lbs 4x5 each arm
Front Raises /Side Raises
3x8 15 lb dbells
Felling a little fatigued, started working on bringing the bw back down. Good to be back in the gym. Also started test and deca. Running test C at a ramp so I can get that gradual blood level increase, see how high I can take it.try to avoid the sides, Short ester test has been making me feel like shit the last few time I tried to run it. On a good note I haven’t done much outside trt dose and some random short esters or orals for a few weeks at a time or on meet day. Bloods were decent in Feb so test and deca(joint dose) as long as I can keep my weight down.11 weeks out from Nationals
Worf
Member
Bw:223.5
Light Squat/ Light Bench
SSB Squats
245 3x5
TNG Bench
185 3x5
Dbell Tricep Ext
3x6 25,30,35
Dbell alternating Curls
3x8 30’s,35’s,40’s
Leg Press , Tempo (3-1-2)
3x10 2 plates
Leg Ext
454x10,10,15,15
Nice light workout, getting back in it. Cut the carbs a bit too low. Weight dropped faster than I’d like and energy was low the past few days. Bringing the carbs back up slow and watching the scale/mirror.
Light Squat/ Light Bench
SSB Squats
245 3x5
TNG Bench
185 3x5
Dbell Tricep Ext
3x6 25,30,35
Dbell alternating Curls
3x8 30’s,35’s,40’s
Leg Press , Tempo (3-1-2)
3x10 2 plates
Leg Ext
454x10,10,15,15
Nice light workout, getting back in it. Cut the carbs a bit too low. Weight dropped faster than I’d like and energy was low the past few days. Bringing the carbs back up slow and watching the scale/mirror.
Worf
Member
Bw:223.5
Heavy Bench and Accessories
Comp Bench , Paused
225x1,275x1
315x1
330x1
340x1 Rpe 9.5
Back downs
275 x3,3
285x3
ohp
3x5 135,135,155
Horizontal Cable Rows
120 3x10
Cable Tricep PD
3x6 70,70,90
Good session overall. Hopefully keep the bench momentum going. Just have to be consistent with the frequency. Felt a little better raising the carbs but probably have to keep playing with it to keep my weight on. Gona probably squat in sleeves a few week before jumping back in wraps. Back to work, 11 weeks out.
Heavy Bench and Accessories
Comp Bench , Paused
225x1,275x1
315x1
330x1
340x1 Rpe 9.5
Back downs
275 x3,3
285x3
ohp
3x5 135,135,155
Horizontal Cable Rows
120 3x10
Cable Tricep PD
3x6 70,70,90
Good session overall. Hopefully keep the bench momentum going. Just have to be consistent with the frequency. Felt a little better raising the carbs but probably have to keep playing with it to keep my weight on. Gona probably squat in sleeves a few week before jumping back in wraps. Back to work, 11 weeks out.
Worf
Member
Bw:222.5
Heavy Squats/ Rep Bench
Comp Squats, Sleeves
275x3
352x1
397 3x1
418 2x1
TNG Bench , 8’s
231x8, 248x8, 281x8 Pr
Front Raises / Side Raises
5kg plate 3x8 each
Weight is continuing down with my nutrition tweaks. Feel a little low energy but nothing bad. Bench moved a little slow but still a rep PR. Cut the session a tad short. Kids were loosing their minds had to go be dad. Anyway squats felt good back in sleeves. Coach wants to clean up some technical stuff in sleeves. Also wants me to get a little break from the overloading with the wraps and give cns a break. Wants me to load up the hips and sit back, this should take some strain off my knees
and use my glutes and hamms more since they’re stronger than my quads. Prob be back in wraps in a couple weeks.
Heavy Squats/ Rep Bench
Comp Squats, Sleeves
275x3
352x1
397 3x1
418 2x1
TNG Bench , 8’s
231x8, 248x8, 281x8 Pr
Front Raises / Side Raises
5kg plate 3x8 each
Weight is continuing down with my nutrition tweaks. Feel a little low energy but nothing bad. Bench moved a little slow but still a rep PR. Cut the session a tad short. Kids were loosing their minds had to go be dad. Anyway squats felt good back in sleeves. Coach wants to clean up some technical stuff in sleeves. Also wants me to get a little break from the overloading with the wraps and give cns a break. Wants me to load up the hips and sit back, this should take some strain off my knees
and use my glutes and hamms more since they’re stronger than my quads. Prob be back in wraps in a couple weeks.
Worf
Member
Bw:223.5
Bench and Accessories
TNG Bench, 5’s
198x5,220x5,248x5,286x5
Barbell Row, Fat grips
135 3x10
Ohp 135x5,5,8
Chins
bw 2x8
Cable Tricep PD, Fat grip
130x6,160x6,190x6
Dexline crunches, tempo variants
bw 3x15
Decent session, feel like I got the rona. Who knows could be a cold. Went to bed early last night. Just punchin the clock today.
Bench and Accessories
TNG Bench, 5’s
198x5,220x5,248x5,286x5
Barbell Row, Fat grips
135 3x10
Ohp 135x5,5,8
Chins
bw 2x8
Cable Tricep PD, Fat grip
130x6,160x6,190x6
Dexline crunches, tempo variants
bw 3x15
Decent session, feel like I got the rona. Who knows could be a cold. Went to bed early last night. Just punchin the clock today.
If it gets worse get tested. The Rona is no joke as my brother just got out of the hospital after 2 weeks of pure Rona hell for him. I got tested recently and came up clean thankfully.
Worf
Member
Bw: 222
Light Bench/ Deadlift
TNG Bench
187 3x5
Conventional Deadlift
429x3
451x3
474x3
Sumo Deadlift
407 2x5
RDL’s
165 3x8
Barbell Shrugs
220 3x10
Covid test came back negative, so that’s good. I’m still feeling kinda blah. Ive been off work since Wednesday. it’s nice to get a couple days rest and get over this rather than push through and takes 2 weeks for it to abate. Pre COVID I never would’ve got the time off. Training was decent for having a cold but the show goes on.
Light Bench/ Deadlift
TNG Bench
187 3x5
Conventional Deadlift
429x3
451x3
474x3
Sumo Deadlift
407 2x5
RDL’s
165 3x8
Barbell Shrugs
220 3x10
Covid test came back negative, so that’s good. I’m still feeling kinda blah. Ive been off work since Wednesday. it’s nice to get a couple days rest and get over this rather than push through and takes 2 weeks for it to abate. Pre COVID I never would’ve got the time off. Training was decent for having a cold but the show goes on.
Worf
Member
Bw:225
Heavy Bench and Accessories
Comp Bench, Paused
209x1,253x1,
297x1
324x1
347x1 PR
275x3
280x3
286x1
Ez Bar Curls , Skull Crushers superset
60lbs 3x10 each
Front Raises/ Side Raises
11lbs 3x8 each
Finally Shaking off the fatigue from this cold or whatever it is. Still have a bunch of mucus and some sore throat but it’s definitely much better. It didn’t affect my performance today. I felt like it did yesterday and I had been laying around the house all day sleeping. Not sure if my immune system was fucked up or what. I normally handle the sniffles much better than that. Bench PR, pause was good but there was some wobble on the chest, probably would’ve been held for a longer count at a meet. Test is just kicking in and I feel pretty good so far. Looking for some good improvements in the next 10 weeks. 375/125 test/deca per week currenty
Heavy Bench and Accessories
Comp Bench, Paused
209x1,253x1,
297x1
324x1
347x1 PR
275x3
280x3
286x1
Ez Bar Curls , Skull Crushers superset
60lbs 3x10 each
Front Raises/ Side Raises
11lbs 3x8 each
Finally Shaking off the fatigue from this cold or whatever it is. Still have a bunch of mucus and some sore throat but it’s definitely much better. It didn’t affect my performance today. I felt like it did yesterday and I had been laying around the house all day sleeping. Not sure if my immune system was fucked up or what. I normally handle the sniffles much better than that. Bench PR, pause was good but there was some wobble on the chest, probably would’ve been held for a longer count at a meet. Test is just kicking in and I feel pretty good so far. Looking for some good improvements in the next 10 weeks. 375/125 test/deca per week currenty
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Worf
Member
Bw:224
Squats/ Bench
Comp Squats
275x3
352x1
396x1
Add Wraps
418x1
440 2x1
TNG Bench,8’s
220x8
253x8
275x7, miss on the 8th
ohp
110 3x8
Front Raises/ Side Raises
11lbs 3x8 each
Back in wraps, just got a new pair so mostly a break in. Inzer super grippers. Coach has me change a few small things on bench and it definitely made me use my triceps more, not surprised I burned out on the last rep.
Squats/ Bench
Comp Squats
275x3
352x1
396x1
Add Wraps
418x1
440 2x1
TNG Bench,8’s
220x8
253x8
275x7, miss on the 8th
ohp
110 3x8
Front Raises/ Side Raises
11lbs 3x8 each
Back in wraps, just got a new pair so mostly a break in. Inzer super grippers. Coach has me change a few small things on bench and it definitely made me use my triceps more, not surprised I burned out on the last rep.
Congrats on the PR
The changes on bench.
Does he have you bringing your grip in tighter to activate more triceps?
Worf
Member
No same grip, as I’ve used past 12 weeks. He had me move my grip out over the past few months. So the changes are flaring elbows at the chest on the descent. The cue is elbows to ears. My coach has noticed that my bench has always been fast off the chest and slow to lockout. I benched with hands inside the rings my whole life. I’m hitting pr’s with the wider grip but I have a sticking point on locking out, so he wanted me to recruit more triceps. It definitely fucking worked, my tri’s were smoked after just 3 working sets of bench. Might have to drop the weights for a few weeks until the changes come to fruition.
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Worf
Member
Bw:224.5
Light Squats / Bench
Tng Bench,5’s
185x5,225x5
245x5
265x5
Front Squats
135 3x5
Horizontal Cable Row
120 4x10
Fat Grip Tricep PD
70x6
90x6,6
Dumbel Curls
30x8, 35’s x8,8
Decline sit-ups
Bw 2x15
new bench cue feels odd, don’t think I’m keep my back as tight. We’ll see how this goes. Other than that just punching that clock pretty vanilla day
Light Squats / Bench
Tng Bench,5’s
185x5,225x5
245x5
265x5
Front Squats
135 3x5
Horizontal Cable Row
120 4x10
Fat Grip Tricep PD
70x6
90x6,6
Dumbel Curls
30x8, 35’s x8,8
Decline sit-ups
Bw 2x15
new bench cue feels odd, don’t think I’m keep my back as tight. We’ll see how this goes. Other than that just punching that clock pretty vanilla day
Worf
Member
Bw:224
Light Bench/ Deadlift
Tng Bench
187x5
209x5,5
Deadlift sumo
385x3
429x3,3
Deadlift Conventional
429x3
474x3,3
Sumo was a mess, coach notice that I’m not opening up my hip on the right side and its caused me issues with that whole movement. So finished off the session with conventional. Got an appointment to see the pt next week and try getting it fixed. Not gona happen overnight but it’s a work in progress. The bench cue definitely coming together having him work with me on it more.
Light Bench/ Deadlift
Tng Bench
187x5
209x5,5
Deadlift sumo
385x3
429x3,3
Deadlift Conventional
429x3
474x3,3
Sumo was a mess, coach notice that I’m not opening up my hip on the right side and its caused me issues with that whole movement. So finished off the session with conventional. Got an appointment to see the pt next week and try getting it fixed. Not gona happen overnight but it’s a work in progress. The bench cue definitely coming together having him work with me on it more.
Worf
Member
Friday Training
bw: 224.5
Heavy Bench
209x2
264x1
308x1
330x1
264 3x3
Seated Dbell press
50’sx10,60’s,70’sx10
Dbell Shrugs
70’sx10,80’sx10,100’sx10
Front Raises/ Side Raises superset (no rest)
10 lb dbells 3x10 non stop
Did not feel strong on bench today, 330 was my Rpe 9.5 on the day. Which sucks but what can ya do. Accessories felt really good but that’s not what we’re after here, lol. Long week at work, eating in a slight deficit. Test is starting to kick in and I’m going to have to adjust calories up a bit as I feel like energy is low. Kind of a tricky thing at this weight . I could very easily blow my weight class if I get carried away. Keeping the food clean, probably just add a little more carbs. Did have a cheat meal (thin crust personal pizza and a can of pringles) last night and woke up the same weight.
bw: 224.5
Heavy Bench
209x2
264x1
308x1
330x1
264 3x3
Seated Dbell press
50’sx10,60’s,70’sx10
Dbell Shrugs
70’sx10,80’sx10,100’sx10
Front Raises/ Side Raises superset (no rest)
10 lb dbells 3x10 non stop
Did not feel strong on bench today, 330 was my Rpe 9.5 on the day. Which sucks but what can ya do. Accessories felt really good but that’s not what we’re after here, lol. Long week at work, eating in a slight deficit. Test is starting to kick in and I’m going to have to adjust calories up a bit as I feel like energy is low. Kind of a tricky thing at this weight . I could very easily blow my weight class if I get carried away. Keeping the food clean, probably just add a little more carbs. Did have a cheat meal (thin crust personal pizza and a can of pringles) last night and woke up the same weight.
