Worf's 1st meet log

[Ridethelightningbarefoot]

Bw:226

Light Bench/Deload Deadlift


TNG Bench
187 3x5


Conventional Deadlift
396x3
451x1
496x1,1

Been eating less and trying to keep Bw in check. Not feeling my strongest but that’s fine, don’t need to be for a deload. Skipped accessory. Getting hot here and staying hydrated is becoming a chore. Work is getting hectic, dodged a bullet last week and did not have a bunch of call outs. I have a feeling I’ll be working this weekend. About 2 gal of water today just for regular work and training. Water load starts Sunday, should be a shit show. Last heavy bench tomorrow, going over opener and probably work up to a second attempt. Ate big this evening, big serving of rice, chicken, peppers and ranch all over that shit,lol. Protein shake with fair life milk and rice cakes with peanut butter before bed. going into tomorrow fat and bloated for bench if I can hold onto it with the heat tomorrow.

Whats your macros been looking like?

 

[Worf]

Whats your macros been looking like?

At that time was doing approximately 200-250/ 100-150/3-400. There was definitely some dirty stuff in there on heavier training days may have pushed the carbs to 500 ish and kept fats on the lower side once or twice a month. typically pasta. Can’t say I was eating like a bodybuilder. Or tracking macros very close. I have in the past and I’m well acquainted with the values. I’ve found with powerlifting at least for me , minor adjustments to macro nutrition isn’t a significant driver of progress. Not sure what your thoughts are

 

[Ridethelightningbarefoot]

At that time was doing approximately 200-250/ 100-150/3-400. There was definitely some dirty stuff in there on heavier training days may have pushed the carbs to 500 ish and kept fats on the lower side once or twice a month. typically pasta. Can’t say I was eating like a bodybuilder. Or tracking macros very close. I have in the past and I’m well acquainted with the values. I’ve found with powerlifting at least for me , minor adjustments to macro nutrition isn’t a significant driver of progress. Not sure what your thoughts are

Recently I did a cut and kept fats really low in favor of keeping carbs and protein high. It worked really well. Now that ive made it in range of weight i have been adding back calories mostly with carbs. Ive seen a lot of diets that did low fat and I heard its because of the fact you dont really need it cause your on gear. Idk im kinda testing whether or not fats are optimal for recovery or not just for myself

 

[Worf]

Recently I did a cut and kept fats really low in favor of keeping carbs and protein high. It worked really well. Now that ive made it in range of weight i have been adding back calories mostly with carbs. Ive seen a lot of diets that did low fat and I heard its because of the fact you dont really need it cause your on gear. Idk im kinda testing whether or not fats are optimal for recovery or not just for myself

I think fats are necessary but not as essential as carbs and protein. Protein seems to be good to maintain a static value and carbs depending on goals. Also every one seems to have a different reaction to different macros. Some people claim to need tons of fat and less carbs or they have digestion issues. Some the opposite. I do pretty well with higher carbs but I do think fats are important but dont play as big a role for me as other macros for energy and recovery.

 

[Silentlemon1011]

At that time was doing approximately 200-250/ 100-150/3-400. There was definitely some dirty stuff in there on heavier training days may have pushed the carbs to 500 ish and kept fats on the lower side once or twice a month. typically pasta. Can’t say I was eating like a bodybuilder. Or tracking macros very close. I have in the past and I’m well acquainted with the values. I’ve found with powerlifting at least for me , minor adjustments to macro nutrition isn’t a significant driver of progress. Not sure what your thoughts are

Dont ask me why.

Bunk stuff like fast food etc, are a staple for me on PR attempt days.

There is something about unhealthy shit the day of a lift that is just plain old PR fuel

I think fats are necessary but not as essential as carbs and protein. Protein seems to be good to maintain a static value and carbs depending on goals. Also every one seems to have a different reaction to different macros. Some people claim to need tons of fat and less carbs or they have digestion issues. Some the opposite. I do pretty well with higher carbs but I do think fats are important but dont play as big a role for me as other macros for energy and recovery.

I'll bet on the guy who eats a lot.of carbs
Wether its Bodybuilding or PL

I've gone in low carb diets, great for a recomp or a solid cut.
But.youll lose muse and strength.

I find, if I go into a deficit, but I cur fats instead of carbs, I can maintain strength and size for the most part.
Might even make a quick rep PR if it's a short 2 week cut.

Case in point, on my DNP run, I wanted to cut carbs low and @Mean advised me against it, I hit a bench PR on week 2 of DNP
lost 15lbs in 4 weeks and hit a PR on week 2 after my DNP run was over.

Fucking carbs are king for growth for sure

 

[Worf]

Dont ask me why.

Bunk stuff like fast food etc, are a staple for me on PR attempt days.

There is something about unhealthy shit the day of a lift that is just plain old PR fuel


I'll bet on the guy who eats a lot.of carbs
Wether its Bodybuilding or PL

I've gone in low carb diets, great for a recomp or a solid cut.
But.youll lose muse and strength.

I find, if I go into a deficit, but I cur fats instead of carbs, I can maintain strength and size for the most part.
Might even make a quick rep PR if it's a short 2 week cut.

Case in point, on my DNP run, I wanted to cut carbs low and @Mean advised me against it, I hit a bench PR on week 2 of DNP
lost 15lbs in 4 weeks and hit a PR on week 2 after my DNP run was over.

Fucking carbs are king for growth for sure

Yes sir, gettin in some dirty carbs like pizza or a sub and some chips even sugar. IME there is no better method of boosting strength last minute . When training gets heavy I typically up the carbs. Sometimes this results in added fats if the increase in carb is from something like Mexican or Chinese food. Pasta on heavy training days is a go to for me. Lots of rice works too but it’s hard to get as much down, unless I add some sort of sauce. since pasta is sooo carb heavy It just makes it easier to eat. Another one is bread. Pretty easy to get down 60-100 g of carbs additional from a bagel or a couple sandwich’s . Deep in a meet prep my diet is looking like this:
Meal 1
8 egg whites, oatmeal with raisins and milk, (add muffin or breakfast sandwiche(s) on a heavy training day
meal 2
peanut butter sandwich ,( Dave’s killer bread)
Meal 3
Steak and Rice
Meal 4, pre workout
pasta and ground beef
Meal 5
chicken and potatoes
Meal 6
protein shake, w/ fairlife milk, Carmel flavored rice cakes 3-5

 

[Worf]

Bw:226

Todays Training:

Ssb Squats
225 3x5

Dbell Flat bench
50’sx15, 60’sx15,70’sx15

Dbell Hammer curls
30’s 3x10

Tricep cable pd
4x15 80,80,80,100lbs

Wide grip Lat Pd
4x15 100,100,100,120

Dbell Shrugs(20 sec hold after)
80’s 3x12


Going to be doing some lighter stuff for a couple weeks, Hypertrophy type work. Need to let this thing with my glute/hip heal. I’m taking a break from the wraps for a bit. The overload on squats has kept my injuries around longer than what I think is normal. Coach agrees, he has some ideas to help clean up deadlift. Working with some lighter weight using some pauses. Probably be a couple weeks before I get back to sessions with him, I need a deload and fresh start,lol.

 

[Worf]

Bw: 228

Bench/ Deadlift

Comp Bench 3x10
225

Conventional Deadlift
405lbs 5x3, long holds last rep

Dbell Incline Press
50x15,60’sx15,70’sx15

Leg press, tempo 2-1-2. No rest
2 platesx15,3 platesx15, 4 plates x15

Still feeling wiped from the meet. Just training 3x a week for a while. those leg press were some good finisher. Right leg was shaking all the way home in the truck,lol

 

[Worf]

Bw:227

Squats/ Bench

Comp Squats, sleeves
286x5,330x5
352x5
374x5

Comp Bench
231 3x5
297x1

Bench w/ weight releasers
264+60lbx1
264+70lb x1
264+80 x1

Just doing some hypertrophy work and a bit of volume. Wanted to test the weight releasers on bench. Interesting concept. I think it’s more useful than doing reverse bands or chains. something that really only challenges the concentric portion of bench. While I believe that is useful for bench, I think it’s worthless on squats. Maybe I’ll be brave enough to use them on squats next week,lol

 

[Worf]

Started Mk-677 at 12.5 mg/ day before bed on Sunday. Hoping to get some slight recomp and better sleep. I know about half a dozen people using this stuff and several females. All positive results. Hgh was a bit much for me and couldn’t control my appetite and got bloated etc. Hopefully this stuff work somewhat better for my goal.

 

[Worf]

Bw:228

Deadlift/ Bench

Conventional Deadlift
375x5,418x5,485x5 (Rep Pr, I believe)

Pause Bench
220x5,242x5,264x5

Dbell Shoulder Press, Seated
40’sx15
50’sx15
60’sx15

Dbell Row, Single Arm
60 lb 3x10

Front Raises/Side Raises
10lb 3x8 each.

Gona try alternating squat and dead’s every training session, lifting 3x a week. So I would squat every 5 days and deadlift every 5 days. Historically I have been fine with this if the weights are submaximal. So just continue with the volume block for at least another 3-4 weeks. Probably stick it alone, got the approval from the coach, he thinks I need it and it’ll pay off. Been doing so much higher intensity training the past 5 months I could use this. Also going to work on body comp, been pulling out some carbs and I should be fine with the weights lighter. Hoping for some help from the Mk-677. Working on making sure my left hand is locked in and had no grip issue after making that adjustment.

 

[Worf]

Bw:226.5

Auxiliary Squats/Bench Accessories

Ssb Tempo Squats 3-0-1 Beltless
335 3x5

Dbell incline Press
70’s 3x10

Barbell Incline
225 3x5

Mag Grip Lat Pd
3x10 100,120,140

Cable Press Down Tricep
3x10 60,60,80

Leg Press
3x10 2 plates a side ,4 plates a side, 6 plates a side

Leg ext
45 lb plate 3x15

The lower carb intake caught me during this session, completely wiped on the way home. Okra super busy too so no help , there. No way I can meet prep during summer. I suppose the Mk is doing something. Sleep was really good the last couple nights. Been feeling very full and having nice pumps in the gym in spite of cutting carb throughout the day. I don’t feel flat. Not sure if it’s the change in reps scheme with my training or if this is from the Mk-677

 

[Worf]

Bw:228

Bench Over Load/ Deadlift

Weight release Bench

275+80lbs x1,1
275+90lbs x1
275+105 x1( this was too much, I lost control at the bottom and just had to let it drop to my chest)


Sumo Deadlift
warm ups 275x5,386x5
407x5
429x5
451x5

Yukon Bar Bench
205 4x8

Kb Shrugs
60’s 3x15

Kb RDL’s
60’s 3x10

Went a tad over board with the extra weight on the weight releaser, Next time I’ll try increasing bar weight and leaving the weight releasers the same weight. Sumo actually felt good for a change. The pain is still lingering around my adductor and glute. Didn’t seem to affect me on these but at a heavier weight it may.

 

[Perrin Aybara]

I think they recommend only using like 10-20% of bar weight and not 10% over 1RM.

 

[Worf]

I think they recommend only using like 10-20% of bar weight and not 10% over 1RM.

Been a while since I read the recommendations on them. Pretty sure the numbers were as follows.
60-80% of 1Rm on the bar
20-30% of bar weight in weight on the releasers, NTE 10% over 1Rm combined. However some of the recommended weight also included bands , so who the fuck knows.

I got to the number I wanted which was + 10% of my 1Rm, just too much releasers and not enough bar weight. Felt like anything over 80lbs in total weight release weight was too much.

 

[Worf]

Bw:226

Squats/ Bench Accessories

Comp Squats
285x5
341x5
363x5
385x5

Bench , Dumbells
3x12 60’s,70’s, 80’s

Decline Situps
bw - 3x15

Horizonal cable Rows
3x10 120

Dbell curls
4x10 25’s,30’s,35’s,40’s

Squats felt miserable. Diet maybe? Who knows. Works been taking its toll so there’s that to consider.

 

[Worf]

Bw:227

Deadlift/ Bench


Conventional Deadlift
374x1, 485x1
451 3x5

Comp Bench
3x5 253,275,297

CGBP
3x10 185,198,198

Horizontal Cable Row , wide grip
4x10 100,100,120,120

Dbell Shrugs
3x15 75’s,85’s,100’s

Diet is starting to affect energy , scale weight hasn’t changed but energy has. Deadlifts felt terrible. Adductor was hurting. Glute felt decent for a change. Maybe every 5 days is too often. I’ll have to play with it more. Bench felt ok. Left elbow is giving me some trouble. Weight moved easy. Probably need to go see the MAT girl again. Just been too busy with work.

 

[Perrin Aybara]

You're probably gaining water weight from the MK. I usually gain about 5-10lbs the first week.

 

[Worf]

You're probably gaining water weight from the MK. I usually gain about 5-10lbs the first week.

Muscles feel very full all the time, even getting a pump in my calves from climbing ladders at work. Body fat looks to be down a tad

 

[Brandaddy]

You're probably gaining water weight from the MK. I usually gain about 5-10lbs the first week.

Can't the MK make you feel lethargic too depending on when you dose it? If so, that could potentially be contributing to the lowered energy levels also.