Worf's 1st meet log

[Worf]

Bw:221

Todays Training

De Lower

Buffalo Bar Speed squats
140x6
190x3
230x3
255 2x2
300 3x2

Sumo Speed pulls
225x3
315x3
405x3
425x3
450x3

Cut this one short. Not used to Squats and deadlift back to back even if it’s just speed work. Training partner said it my off season and it’s the perfect time to work on overloading work capacity since I won’t have a meet for who knows how long. I agree with him. I’m gonna try to be consistent with the 4 day per week training model and run similar programming as my group since it makes everything run smooth. When I get an idea when my next meet will be I’ll switch my training about 8 weeks out. So benching 2x a week and squats/dead’s 2x a week ME/DE for the time being.
More plates showed up for my garage set up. Still missing 35’s and 15’s (CrossFit set, don’t ask lol) Got an adjustable box coming And another plate storage rack showing up by this weekend. I ordered a couple more bars from Capps. The setup is pretty close to done. Better bar collars, One more set of chains. Maybe an SSB and trade the bumpers for calibrated steel in the future.

 

[Worf]

 

[Btcowboy]

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When this all blows over and I upgrade my rack thats the kind of rack I want. Need some plate trees too, for now will just build a box for them

 

[Oregongearhead]

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What more does a powerlifting Klingon need ?? GTG .

 

[Worf]

When this all blows over and I upgrade my rack thats the kind of rack I want. Need some plate trees too, for now will just build a box for them

eBay had a few . I ordered one of the floor roller type

 

[Worf]

Bw:223

Todays Training
De Upper

Bench with chains
135x17
135+55 lb chains x3
155+55lb chains 5x3

Barbell Floor Press
225x5,275x5,275x6

Slow ( 5 sec eccentric) Dbell bent rows
60lb 3x10 each arm

Conditioning Circuit

Dbell Side Raises 10lbs 3x30 sec
Dbell hammer curls 20 lb 3x30 sec
Bands Tricep pushdowns red mini 3x30 sec

 

[MindlessWork]

Nice setup there @Worf . Still trying to sweet talk my youngest brother's gf to let me put up a shed in some woods on her property for my little gym and I'll be getting similar setup for it.

Got a nice tax refund coming so that should cover the $3K cost ...

 

[Worf]

Nice setup there @Worf . Still trying to sweet talk my youngest brother's gf to let me put up a shed in some woods on her property for my little gym and I'll be getting similar setup for it.

Got a nice tax refund coming so that should cover the $3K cost ...

You can probably keep it under 3k if you go simple. Squat rack/ cage, platform, regular Olympic bar 7’, 400lb weights, adjustable bench. You start getting into specialty bars, bumper plates, dbells , machines you’ll exceed the 3k really quick.

 

[MindlessWork]

You can probably keep it under 3k if you go simple. Squat rack/ cage, platform, regular Olympic bar 7’, 400lb weights, adjustable bench. You start getting into specialty bars, bumper plates, dbells , machines you’ll exceed the 3k really quick.

Oh yes but the shed itself will run me about $3K as well as the one I want is like 10x12 with a loft ceiling which should be high enough for doing pullups in. I am looking at kits that are premade for easy and quick assembly.

 

[Worf]

Oh yes but the shed itself will run me about $3K as well as the one I want is like 10x12 with a loft ceiling which should be high enough for doing pullups in. I am looking at kits that are premade for easy and quick assembly.

No garage?

 

[MindlessWork]

No garage?

There is one attached to the house but it has 3 cars in it and lol I don't think she will take out 2 of them for my gym gear!

 

[Worf]

There is one attached to the house but it has 3 cars in it and lol I don't think she will take out 2 of them for my gym gear!

I cleared a bunch of my wife’s junk (and min) out of the garage. Two truck loads a few weeks ago, one today. It’s finally starting to look good. She hasn’t been speaking to me all day , lol. Worth it!

 

[MindlessWork]

I cleared a bunch of my wife’s junk (and min) out of the garage. Two truck loads a few weeks ago, one today. It’s finally starting to look good. She hasn’t been speaking to me all day , lol. Worth it!

Bet she knew you were gonna finally clean out the garage lol and toss some of your wife's junk...so no wonder she didn't speak to you .

 

[Perrin Aybara]

I cleared mine out and then found out the rack was too tall.

 

[Worf]

I cleared mine out and then found out the rack was too tall.

Tape measure is your friend, but something is better than nothing

 

[Worf]

Got the rest of my weights and another plate tree. Just waiting on a couple more bars and I’ll be damn near done. Crews coming over tomorrow to break it in

 

[Silentlemon1011]

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Got the rest of my weights and another plate tree. Just waiting on a couple more bars and I’ll be damn near done. Crews coming over tomorrow to break it in

Dont need much more than that to crush the bug 3

 

[Worf]

Bw:223

Today’s Training
ME Lower

Front Squats
205 3x5

Conventional Deadlift
265x5
375x5
425x3
465x3
515x3 (Rep PR)
535x2 (Rep PR)

High Bar Squats
225 2x8

Seated GoodMorning
135 2x10

Right knee feels like trash. Gonna throw 75mg a week NPP on to my 150/wk test cyp for some joint lube. Looking at doing stem cell/prp for my knee. It’s not getting any better and I don’t want to be 40 getting a knee replacement and not be able to squat anymore. Dead’s moving good. I’m getting used to the 4 day program, seems like the extra volume is making me fill out a bit. Putting some muscle on my shoulders and ass. The shoulders are getting tighter though. It really hard for me to get set on a regular power bar for low bar squats. Garage gym is up and running and we look good!

 

[Worf]

Today’s Training
ME Upper

Floor press w/bands
225x5
275 +30lb bands 3x3
295 +30lb bands x1
305+30lb bandsx1
315+30lb bands x1

Ohp
95x10,115x10

Barbell Rows
135 2x10
205 x10

Skull Crushers
Barx10
65x10
70lb 2x10

Banded Pull ups
2x10

 

[Silentlemon1011]

Today’s Training
ME Upper

Floor press w/bands
225x5
275 +30lb bands 3x3
295 +30lb bands x1
305+30lb bandsx1
315+30lb bands x1

Ohp
95x10,115x10

Barbell Rows
135 2x10
205 x10

Skull Crushers
Barx10
65x10
70lb 2x10

Banded Pull ups
2x10

Solid day

Congrats on Yestersays PRs

I guess you're among up again after recovering from your meet a d trying for some nice heavy weight