Worf's 1st meet log

[NovaFlex]

Never mind, got into with the wife. She’s on her period too, lol. Fuckng sorcery

I’m just seeing this—but that’s fucking hilarious. Damn, @Btcowboy what did you start? Haha.

 

[Worf]

BW: 215

Today’s training

SSB squats
Barx10
155x5
245x5
295x5
335 3x5

Pit shark
Platex10
2 platesx10
3 platesx10
4 platesx10
5 platesx10 Pr

Seated good Morning
135 5x5

Back Extension 45 deg
Bwx10, bw+Red Band 3x10

Hanging leg raises
Bw 3x10

Arm feeling a bit better but probably not ready for any direct stimulus. Still feeling sick and honestly pretty shitty. I’m on day 6 and I felt better yesterday, today I felt like shit. Workout knocked some of the sinus junk loose but I was definitely dragging ass in the gym. I hope this cold isn’t turning into a flu.

 

[MindlessWork]

Hope you feel better soon @Worf. Getting sick sucks and hate the setbacks from that.

 

[MindlessWork]

I've had my days working out feeling like shit and definitely resulted in my lifts being rather off...

 

[Worf]

Hope you feel better soon @Worf. Getting sick sucks and hate the setbacks from that.

Thanks man, I really feel like the blows keep coming. Too hard for too long. I’m pretty sure overtraining compromises the immune system to at least some degree. I caught a cold the week of the meet but managed to get lucky it wasn’t bad. If I would’ve had this same shit meet week I’d have probably bombed out on squats, lol. Kept pushing it in the gym like an ape and now I’m pretty banged up and sick to top it off. That’s life.

 

[Worf]

Bw:216

Alright lads, I’m throwing a wrench in my training. Switching it up. Been looking at stuff like Juggernaut, Sheiko, Dup, cube, RTS, Candito, etc. I’m going to be switching to something with more volume, less intensity and a bit less special exercises. Plan on bench 3x per week, Squats 2x and deadlifts once. For now I’ll do 3 days a week an see how my body handles it. Arm is feeling better but still sore, wore an elbow sleeve and did some mobility prior to starting.

Today’s Training
Deadlift/Medium Bench

Conventional Deadlifts
135x5, 225x5, 275x5
315 4x5, 365 3x5, 395 3x4

Comp Grip Bench
*used the kilo plates Because that’s what is at that station, the conversions may be a bit off going from memory. The weight classes help,lol.
Barx10
70 x5 (154lb)
90 3x5 (198)
100 3x3 (220)
110 3x3 (242)

-1.5” Deficit Deadlifts to knees, conventional
225x5
315 4x5
365 3x5

Hammer Grip Bar Bench
135 4x8

Dbell Shrugs
60x15, 70x10, 80x10
These hurt my bicep, had to quit.

Over all a pretty good session. Hoping there’s some lbs at the other end of the rainbow with the extra bench volume. If nothing else I can hone technique. I’ll see where this takes me. I might puss out after 2 weeks , who knows.

 

[NovaFlex]

Bro have you read Josh Bryant’s: Bench Press, A Science?

Tried implementing CAT / isometric presses / more dead presses?

 

[Perrin Aybara]

Lower intensity and higher volume is the way to go in my opinion.

 

[Worf]

Bro have you read Josh Bryant’s: Bench Press, A Science?

Tried implementing CAT / isometric presses / more dead presses?

I have not, is it in that bundle Perrin sent us ?
I’ve been doing CAT with the Conjugate DE days and some pin presses here and there but no iso stuff.

Don’t get me wrong , I’m not saying conjugate doesn’t work. Personally I feel like my body needs a bit of a break from the max effort stuff, bench needs lots of form work. I think I’ve got the right cues now, I just need 10k reps to perfect it,lol. At least until my next problem. Also conjugate is very taxing with doing all upper or lower in each day instead of a blend of both. I like to change my training every 4-6 months to prevent stagnation and shock my body. Or if I’m having problem (injuries, regression, boredom, time constraints ,etc). I’ve hit a ton of PR’s with conjugate based training and would like to incorporate the most valuable parts into my training fairly often. I will probably still incorporate speed work but not weekly and get some specialty exercises in there, just not as a main lift for a bit.

 

[NovaFlex]

I have not, is it in that bundle Perrin sent us ?
I’ve been doing CAT with the Conjugate DE days and some pin presses here and there but no iso stuff.

Don’t get me wrong , I’m not saying conjugate doesn’t work. Personally I feel like my body needs a bit of a break from the max effort stuff, bench needs lots of form work. I think I’ve got the right cues now, I just need 10k reps to perfect it,lol. At least until my next problem. Also conjugate is very taxing with doing all upper or lower in each day instead of a blend of both. I like to change my training every 4-6 months to prevent stagnation and shock my body. Or if I’m having problem (injuries, regression, boredom, time constraints ,etc). I’ve hit a ton of PR’s with conjugate based training and would like to incorporate the most valuable parts into my training fairly often. I will probably still incorporate speed work but not weekly and get some specialty exercises in there, just not as a main lift for a bit.

Nah, it’s not. I had to buy it. It was $10. I’ll see if I can condense it and send it to you guys—it’s been really good. One thing he advises is doing a lot of dead presses and doing ISO’s before your main lifts.

I agree about the ME stuff too... Seems there’s a lot of talk about it, and even Louie advises doing volume in the off season — 6x6, 8x8, etc.

Take wht works for you, right?

 

[Worf]

Nah, it’s not. I had to buy it. It was $10. I’ll see if I can condense it and send it to you guys—it’s been really good. One thing he advises is doing a lot of dead presses and doing ISO’s before your main lifts.

I agree about the ME stuff too... Seems there’s a lot of talk about it, and even Louie advises doing volume in the off season — 6x6, 8x8, etc.

Take wht works for you, right?

Just gotta see if it works, never pressed more than 2x a week. At least not since high school. Just recently started squats 2x week again over the summer. Haven’t done squats more than 1x per week since 2011. So this may get interesting.

 

[NovaFlex]

Just gotta see if it works, never pressed more than 2x a week. At least not since high school. Just recently started squats 2x week again over the summer. Haven’t done squats more than 1x per week since 2011. So this may get interesting.

2x benching is the limit my tendons can take. Are you gonna still do different variations to manage fatigue?

 

[Worf]

2x benching is the limit my tendons can take. Are you gonna still do different variations to manage fatigue?

That’s what Im thinking. At least one day thats incline as a main

 

[NovaFlex]

That’s what Im thinking. At least one day thats incline as a main

Definitely.

 

[Worf]

Bw:215

Today’s Training

Volume bench/light Squats

Comp Bench Pyramid
135x5
185x5
205x5
225x4
235x3
250 4x3
225x2
205x3
185x4
165x5
135x6

Comp Squats Low Bar-Combo Rack
70kilo x6 (154)
120kilo x4 (264)
140kilo x3 (308)
155 kilo 3x3 (342)

CGBP
135 2x5, 3x8

Rev Hyper
90x15, 180 3x12

Skull Crushers
75lbs 8,10,10

Band Flyes
Black mini
3x30

Still sick but just sucking it up. Bicep was hurting after that much beach but it’s not terrible. Was able to squat low bar without much pain. Things are improving. Heavy squats light bench on Sunday

 

[Worf]

Bw: 215

Today’s Training

Heavy-ish Squat/ Light Bench

Comp Squat, Low Bar
135x5, 225x5, 275x3, 315x3, 345x3
365 5x2

Comp Grip Bench
70kgx5
90kgx5
100kg 3x5

High Bar squats
135x5,225x5
275 3x5

Dbell Bent Over Rows Single Arm
50x10, 60x10, 70x10

Dbell Press Flat
50’sx10, 60’sx10, 70’sx10

Dbell Rotator Cuff Raises
10lb 3x10

45 deg Back Raises
Bw 3x12

Still sick just pushing through. Bicep feeling a bit better every day. Been massaging it, hot packs/cold packs and stretches. The extra volume kinda sucks but I’ll embrace the suck if I get something from it.

 

[NovaFlex]

Y’all don’t listen to me about these massage guns. They’re magic, dude.

 

[Worf]

Oh no I believe you. I’m planning on getting one for Christmas

 

[MindlessWork]

Y’all don’t listen to me about these massage guns. They’re magic, dude.

There's an attachment you can make to attach to a drill that works similar to a massage gun. Someone posted it on here somewhere.

 

[Worf]

There's an attachment you can make to attach to a drill that works similar to a massage gun. Someone posted it on here somewhere.

Wouldn’t it just spin? Need a jig saw to get the same effect. I have one of those vibrating massagers, I just forget to use it. Works decent