Worf's 1st meet log

[Worf]

Bw:227

DE Lower

Camber Squat Bar
225+125lb bands 5x3

3” Block pulls Sumo
315+100lb chains x5
355+100lb chain x3
405+100 lb chain 3x1

150 lb Sand bag carry
4 trips 50 ft

GHR
Bw 3x8

Standing calves Raise
Bwx50 partial rom
Bw 2x15 slow and pause at top and bottom

squats moved well, knees got warmed up after set 3. That bar is odd but not too bad, the way I was holding it most of the weight was shifted to the front. Deadlift moved really well, never done sumo block pulls. They actually felt pretty good. I’m probably strongman sumo block pulls than from the floor. I’m the opposite on conventional.

 

[Silentlemon1011]

Bw:227

DE Lower

Camber Squat Bar
225+125lb bands 5x3

3” Block pulls Sumo
315+100lb chains x5
355+100lb chain x3
405+100 lb chain 3x1

150 lb Sand bag carry
4 trips 50 ft

GHR
Bw 3x8

Standing calves Raise
Bwx50 partial rom
Bw 2x15 slow and pause at top and bottom

squats moved well, knees got warmed up after set 3. That bar is odd but not too bad, the way I was holding it most of the weight was shifted to the front. Deadlift moved really well, never done sumo block pulls. They actually felt pretty good. I’m probably strongman sumo block pulls than from the floor. I’m the opposite on conventional.

Why do you think your better at Sumo blocks?
As opposed to floor conventional.

I'm wondering because I struggle with the top end of my sumo, wheras it comes off the floor very easily for me.

 

[Worf]

Sumo is slow off the floor for everyone. I use a lot of leg drive in my deadlifts so I’m fairly weak at pulling off blocks on conventional it feels it’s all back and hips From the blocks. Sumo off the blocks felt like a lot more leg drive than glutes and hamms. I just haven’t become good enough at sumo to pull off the floor with my legs

 

[Perrin Aybara]

I’m probably strongman sumo block pulls than from the floor. I’m the opposite on conventional.

Same for me.

 

[Worf]

Bw:228

DE Upper

V crunches
Bw 3x25

Rev Band Incline Press CG
185-green monster Mini x6
225-green monster Mini 2x6
275-green monster Mini x6

ATP Cable Rows Cg supinated
90lbs 2x10

Dips
Bw+50 x8
Bw+60 x8

One Arm Dbell Side lateral raises
20’s 3x10

Grenade Grip Cable Tricep Ext.
60x15,80 2x15

 

[Worf]

Bw:226

ME Lower

conventional rack pulls +150 lb bands
315x3,405x3
455x3(missed 3)
Add Straps
455x3
495x3

Hatfield Squat
315 3x5

ATP RDLS’ w/trap bar
155+180 on the ATP 3x8

Ab Wheel rollouts
3x10

Circuit

Single leg Curls
25lb 2x10

Leg Press calves Raises
Plate 2x20

Cable Row To chest,Cg
80 2x15

Damn those rack pulls were brutal at the top. I lost 455+150 lb bands on Rep 3 due to grip. Bands went from 0-150 in about 5 inches and I wasn’t the only one who ended up with straps on. So top set was 495+150 ish in bands at the top and I had no issues with the straps. Hell of a good grip trainer. Spent the past week cleaning up my diet. 230 was a bit excessive even though my strength was going up. Summer is here and I’d like to not be a fat fuck so I’m gonna be loosing some bf over the next few weeks until I’m comfortable

 

[Worf]

Bw224.5

ME UPPER

2 sec pause Bench +chains (Chains 100 lb)
135+100x3
185+100x1
225+100 miss (banged up under the j cups)
225+100x1
245+100x1

Dbell incline 5 sec eccentric
70’s 3x5

Aussie Pull ups Swiss bar, 4 grips
BW X 6,6,6,6

Circuit

Cable Rope curls, 5 sec eccentric
70x6,80x6

Face pulls
50 2x10

Bodybuilder Push ups
Bw 2x30

Banded Tricep push downs
Green monster mini 2x25

Kettlebell shrugs
60’s 2x25

Good session. Weight is starting to come down. Bench with chains was good, aside from setting up to high on the bench and banging the hooks turning my lock out into a pin static hold. The chains made for a tough lockout.

 

[BigBaldBeardGuy]

Bw224.5

ME UPPER

2 sec pause Bench +chains (Chains 100 lb)
135+100x3
185+100x1
225+100 miss (banged up under the j cups)
225+100x1
245+100x1

Dbell incline 5 sec eccentric
70’s 3x5

Aussie Pull ups Swiss bar, 4 grips
BW X 6,6,6,6

Circuit

Cable Rope curls, 5 sec eccentric
70x6,80x6

Face pulls
50 2x10

Bodybuilder Push ups
Bw 2x30

Banded Tricep push downs
Green monster mini 2x25

Kettlebell shrugs
60’s 2x25

Good session. Weight is starting to come down. Bench with chains was good, aside from setting up to high on the bench and banging the hooks turning my lock out into a pin static hold. The chains made for a tough lockout.

I don’t comment much because I don’t understand conjugate but I check your log all the time. You continue to make good steady progress. If you ever need motivation just scroll thru your own log man. The numbers keep going up over time.

 

[Worf]

I don’t comment much because I don’t understand conjugate but I check your log all the time. You continue to make good steady progress. If you ever need motivation just scroll thru your own log man. The numbers keep going up over time.

TBH I don’t completely understand it myself. I do understand what it does and some of the programming. Hitting different zones with different types of over loads. My training partner has his program written by a coach and we just went by it during quarantine and now that we’re back in the gym I’m sticking with it since its been working. I’d probably have to change things around if I was gonna prep for a meet.

 

[Worf]

Bw: 224.5

DE Lower

SSB Squats +110 lb Bands
245+bands 2x3
265+bands 2x2
295+bandsx1
315+bands x1
335+bands x1

Deadlift Sumo
405 x 8 setsx1 rep

Front Squats w/ Harness
185 2x6

Banded Hyper Extensions
Red Mini 2x10 explosive

Dbell Shrugs
70‘S x15
90’s x15

Farmers Carries, One handed
115x50’
155 3x50’ trips

Brutal workout, I’m fucking smoked. So might have another guy in our group. A co worker wanted to see what this powerlifting shit I always talk so much about actually was. He came to the gym and trained with us. Made it trough the whole workout, even the odd variants. I was shocked. We had him pulling 275 Conventional and he was smoking it. Dude hasn’t touched a weight in 5 years. Pretty sure he’s a 400+ deadlifter and somewhere in the low 300’s on squats without touching a weight for so long. Guy is 6’ and 250 so aim sure that helps. I’m surprised he made it through the training, we do some pretty advanced shit and I barely handle it half the time. See what he’s got on bench Thursday

 

[Nordic]

Some people just have those genetics man.

How do you like the speed bench workouts. Been awhile since I've tried it. Honestly I forget how I even liked them

 

[Worf]

Some people just have those genetics man.

How do you like the speed bench workouts. Been awhile since I've tried it. Honestly I forget how I even liked them

They’re great, I think I get quite a bit of carryover to my comp lift

 

[Worf]

Bw: 223.5

RE Upper

Bench w/chains
185+40lb chains x8
225+40lb chains x8
245+40lb chains x8

Aussie Pull ups Neutral Grip, 5 sec eccentric
Bw 2x5

Circuit:

Dbell Rows 90 sec no Rest
60 lb x5 reps each arm, alternating for 90 sec

Dbell Front Raises
15lb 2x15

Cable Tricep crossbody ext.
60lb 2x12

Superset

Ez Bar Curls
75lb 3x10

Dbell side laterals
20’s 3x15


New guy didn’t make it. Said he had to watch his kids. I think he got sand in his clam. Dude looked pretty beat up today. We’ll see if he ever comes back. Good session overall. I start stem cell injections next week. I was looking at doing a meet September 19 but not sure the entirety of recovery required after the injections and how that would affect my training. As it is I’m not supposed to squat for 72 hours after the injections.

 

[Nordic]

Im very intrigued to see how the SC injections work man. You're honestly the first person I've known to do this. Please log on how you feel after each one and how much you think it helps. Reading posts on the web is one thing. Seeing/reading about a more trusted members first hand experience that we know on a forum will be much more informative.

 

[Worf]

Im very intrigued to see how the SC injections work man. You're honestly the first person I've known to do this. Please log on how you feel after each one and how much you think it helps. Reading posts on the web is one thing. Seeing/reading about a more trusted members first hand experience that we know on a forum will be much more informative.

Absolutely will do. I’ll probably do a whole different thread on it.

 

[Worf]

Bw 222

ME Lower

Buffalo Bar Squats
235x5
325x3
375x3
415x3
455x1
485x Sleeves PR
505 x miss

5” Block RDLS
225 2x8

Circuit

Single Leg hamstring Curls
25 4x10

Hanging Leg Raises
Bw 3x15

Dbell Seal Rows
55’s 3x10

Knees were hurting bad after the 415 Triple. Everything else felt good. Buried 485 so I figured put 5 wheels on there and go to work. Lost 8 lbs in the last 10-12 days. Also squatted fairly heavy on Tuesday. I feel like at 230 I would’ve had it, but its a lesson learned. Not going to make excuses for a miss lift but, I over reached a bit and got put in my place. Going to be starting the stem cell/ prp Friday, for the first round. Have to take it easy on squats, 72 hours after the injections I can’t do anything lower body. So I won’t be hitting a heavy lower next week and just threw something at the wall today.

 

[Silentlemon1011]

Absolutely will do. I’ll probably do a whole different thread on it.

Really interested to see how it works.

Your very thorough in your research and descriptions, so I'm looking forward to that if you decide to post a new thread

 

[Perrin Aybara]

I haven't seen him in ages, but @tenpoundsleft had a lot of experience with PRP injections. Maybe he'll log in at some point and chime in.

 

[Nordic]

PRP injections are worth it. I've done that for a torn shoulder. 100% worth it. Took 3 sessions to see results.

 

[Worf]

Bw 228

Bench

Wide Grip Bench
155x12
225x8
265x5
245x5
205x10

Barbell,Shrugs
155x10,205x10
225 2x10

Speed Bench+ bands
155+80lb bands at lockout 4x3

Feeling beat up. This week is supposed to be a deload. I need it. Shoulder and knee is killing me from squats on Saturday