Btcowboy
Member
Shitty about the bicep. I bet your going to do awesome.
MESO-Rx
Anabolic Steroids
Worf's 1st meet log
- Thread starter Worf
- Start date
Worf
Member
Yea I happened last time I low bar squatted regularly. I just need to be easy on it until the meet and I'll be fine.
Hopefully just a strain...definitely don't want a tear at this juncture. Play with the grip to find what you find comfortable?
Worf
Member
I think it is a strain , poor shoulder mobility mixed with a rear delt weakness. I had a PT check it out and he said it wasnt anything to be alarmed about but I definitely need to work on it.
Been doing stretching and mobility work, my wife grinds on that thing with a massaging tool and I ice it. I'm on my 3rd different grip and it has calmed down the shoulder pain but still getting it in my forearm and bicep.
Have you looked into Chris Duffin’s mobility exercises? He has some great stuff. For this, specifically, the shoulderok exercises would probably do wonders.
Worf
Member
I'll have to check it out
Freddy19
New Member
Oh yes they are! I taught the same
Worf
Member
BW: 217
Todays Training
DE Lower
Speed DL + Bands Conventional
135x8 warm up
135+150 lb Bands x3
225+150lb bandsx3
245+150lb bands 5 sets x3 reps
255+ 150lb bands x3 reps
255+150lb bands from 1.5" Blocks 3x3
Dead Stop aka Pin squats, Hips Parallel
barx5
135x3
225x3
275x1
315 x4 x1
Gobblet Squats
50lb x10, 60lb x12, 70lbx10, 80lb x10
GNHR
BW 4x10
Holy shit that Glute and Ham Raise is fucking brutal and Im so weak on it.
Todays Training
DE Lower
Speed DL + Bands Conventional
135x8 warm up
135+150 lb Bands x3
225+150lb bandsx3
245+150lb bands 5 sets x3 reps
255+ 150lb bands x3 reps
255+150lb bands from 1.5" Blocks 3x3
Dead Stop aka Pin squats, Hips Parallel
barx5
135x3
225x3
275x1
315 x4 x1
Gobblet Squats
50lb x10, 60lb x12, 70lbx10, 80lb x10
GNHR
BW 4x10
Holy shit that Glute and Ham Raise is fucking brutal and Im so weak on it.
Worf
Member
BW: 216
Yesterday I was 212.5 and had to eat some junk to get back up. Really havent been feeling great the past few days and have had a bunch of bullshit going on in my life. Feeling a cold coming on, slept in the past few days and missed a meal both days. Timing couldnt be worse with this shit but I'm gona do everything I can to make it to this meet. If anything can go wrong it will go wrong , apparently I just have to deal with the bullshit just like every other fucking day and do my best.
Todays Training
Openers, with commands
Squat Low Bar, monolift hooks
Barx8
135x6
225x4
275x1
315x1
365x1 jumped the rack command
405 x 2x1
Comp Bench
Barx10
135x5
185x2
225x1
255x1
275x1
295x1
305x1
Deadlift
135x5
225x5
315x3
405x1
455x1
475x1
495x1
My openers are 180(396)/137.5(303)/220(485)
They said we can change them at the weigh ins but I think I can only go up not down. Hopefully this cold doesnt fuck me up too bad.
All in all I did god on the commands. The guy calling the commands said I did very well on the bench commands. I have been practicing them in my head when doing comp bench. Squat I just need to be mindful of the rack command. I wasnt practicing this in my head doing squats the past couple months.
Something else I was warned about was the thumb loops on wrist wraps touching the bar. I looked up the RPS rules and it looks like they dont allow the wrap to touch the bar but I'm not sure if the thumb loop counts or not. I pulled them off after wrapping and it doesnt affect me at all. So what ever I find out in the rules meeting I'll know if I need to pull the thumb loops.
Yesterday I was 212.5 and had to eat some junk to get back up. Really havent been feeling great the past few days and have had a bunch of bullshit going on in my life. Feeling a cold coming on, slept in the past few days and missed a meal both days. Timing couldnt be worse with this shit but I'm gona do everything I can to make it to this meet. If anything can go wrong it will go wrong , apparently I just have to deal with the bullshit just like every other fucking day and do my best.
Todays Training
Openers, with commands
Squat Low Bar, monolift hooks
Barx8
135x6
225x4
275x1
315x1
365x1 jumped the rack command
405 x 2x1
Comp Bench
Barx10
135x5
185x2
225x1
255x1
275x1
295x1
305x1
Deadlift
135x5
225x5
315x3
405x1
455x1
475x1
495x1
My openers are 180(396)/137.5(303)/220(485)
They said we can change them at the weigh ins but I think I can only go up not down. Hopefully this cold doesnt fuck me up too bad.
All in all I did god on the commands. The guy calling the commands said I did very well on the bench commands. I have been practicing them in my head when doing comp bench. Squat I just need to be mindful of the rack command. I wasnt practicing this in my head doing squats the past couple months.
Something else I was warned about was the thumb loops on wrist wraps touching the bar. I looked up the RPS rules and it looks like they dont allow the wrap to touch the bar but I'm not sure if the thumb loop counts or not. I pulled them off after wrapping and it doesnt affect me at all. So what ever I find out in the rules meeting I'll know if I need to pull the thumb loops.
Bench commands are the hardest really.
Worf
Member
Yesterdays Training
Dbell Alternating lunges
30's x10, 40'sx10, 50's x 2 x10
Seated Shoulder Press Dbells
30's x10, 50's x 3 x10
Dbell Shrugs/ SLDL super set
50's
3x20 4x10
Dbell Bent Rows
50's 4x10
Floor Press Dbells
50's 4x10
Ab Ball Crunches
3x20
Still Fighting this damn cold, been driving too far the past few days for work so sleep wasnt sufficient. Got a hotel last night and finally got some sleep. Only had the hotel gym to work with and 10- 50lb dbells.
Havent been weighing myself either. Weighed today after dinner. So eating 6 meals and drinking close to 2 gal of fluids today at 219. So I should be good for evening weigh in's tomorrow. The past week hasnt been great leading to this meet . Sick, not sleeping enough, eating out and fucking gas station snacks. Cant do anything about it, it is what it is. Cant quit my job for this meet. I'm making this fucking meet even if I'm not 100%, I've got nothing to loose.
Dbell Alternating lunges
30's x10, 40'sx10, 50's x 2 x10
Seated Shoulder Press Dbells
30's x10, 50's x 3 x10
Dbell Shrugs/ SLDL super set
50's
3x20 4x10
Dbell Bent Rows
50's 4x10
Floor Press Dbells
50's 4x10
Ab Ball Crunches
3x20
Still Fighting this damn cold, been driving too far the past few days for work so sleep wasnt sufficient. Got a hotel last night and finally got some sleep. Only had the hotel gym to work with and 10- 50lb dbells.
Havent been weighing myself either. Weighed today after dinner. So eating 6 meals and drinking close to 2 gal of fluids today at 219. So I should be good for evening weigh in's tomorrow. The past week hasnt been great leading to this meet . Sick, not sleeping enough, eating out and fucking gas station snacks. Cant do anything about it, it is what it is. Cant quit my job for this meet. I'm making this fucking meet even if I'm not 100%, I've got nothing to loose.
Btcowboy
Member
You got this, this is your first meet we are rooting for ya....
You've got this. You've put in the work for months, a week of less than ideal conditions won't undue that. Just keep your calories up even if it's gas station food. Get as much sleep as you can.
Worf
Member
Hey man at least I got, beef jerky, trail mix and protein bars. Actually keeping calories up was the hardest. I could definitely stand to loose some bf but this aint the time for it.
Better than fast food in my opinion. Make sure to pack food for the meet. I always take a box of Pop Tarts.
Worf
Member
Guys at the gym told me pop tarts too. I guess I could give it a try.
I cant fuck with junk food outside trail mix and granola bars. I'll probably make a bunch of Peanut butter/protein powder sandwiches. I also have dextrose and fructose powder.
Got the cooler out, wife put a beef chuck in the crock pot and got the rice cooker goin so I'll meal prep tomorrow. I plan on hitting a chinese buffet after the weigh in.
Carbs, carbs, carbs.
Worf
Member
BW: 216.5
Should be fine for the weigh in. Feeling a little less sick , hopefully this thing goes well.
Should be fine for the weigh in. Feeling a little less sick , hopefully this thing goes well.
Worf
Member
Made weight 99.5 kg
Time to stuff your face.
