Worf's 1st meet log

[Worf]

Perfect type of setup in my opinion. Kinda like Sheiko.

Stole some ideas from Sheiko ( much less volume though) , juggernaut (less frequency), and some Ben Pollack program stuff ( but lower intensity). I need to keep the weight a bit lower to let these injuries heal and the plan is to creep the volume up a bit depending on how much I can handle, until I sign up for another meet. Then the plan would be to build on the volume with increase intensity and a commensurate drop in volume ala Juggernaut. hopefully all the aches and pains are dissipated by then.

 

[Worf]

Bw:218

Today’s Training
Heavy Bench/ Light Squats

Comp Bench
135x5
185x5
225x5
245x3
265 3x3

Low Bar Comp Squats
70 kg x6
120kg 3x3

Seated Dbell Shoulder Press
45x10,55x10,60x10, 70x10

Grenade Handle Cable extensions Tricep/ Upper Back pulls superset single arm
20x15, 30lb 3x12/ 30lb 4x20

Good Mornings
135 4x5

Lying Bench Leg raises
BW 3x20

Bench Felt good, probably had another couple sets of 3 in the tank.
Squats felt like total shit. Knees hurting, groin/inner thigh pain flared up again. Probably from pullin sumo Wednesday. Too much squat volume last week, lesson learned. Bicep feeling better did those cable pulls just to try and get some blood in there. Still not ready for rows or chin ups but. It’s an improvement.

 

[Worf]

Bw: 217

Today’s training:
Heavy-ish Squats/ Med Bench

Comp Squats
135x5,225x5
315x3
350x3
375x3

Bench w/Chains
135x5,185x3
185+2 sets of chain (approx. weight at lockout 230-240 lb)

Reverse Hyper
140x15, 230 2x12

Barbell Shrugs
135x15
185x12
225 2x12

Cable Lat Pullovers
30x15,50x15,70x12

Leg is feeling better but still sore. Squats felt decent but I don’t think I’m fully recovered from my burnout last week. Need to get my volume right for squatting 2x a week. Bicep still hurts but not so much I can’t workout, just have to be careful with what I do. Just soldiering on. Bench feels good form wise, trying to practice my cues and improve leg drive while keeping my ass down. Not sick any more, finally.

 

[Worf]

Bench with chains was 4sets 3 reps

 

[Worf]

Bw: 217

Today’s training
Deadlift/ Light Bench

Conventional Deadlift
135x6,225x5
315x5
405x5
455 3x3

Comp Grip Light Bench
135x8,185x8
205x6
215x 2x6

45 deg Back ext.
Bwx12
Bw+red band 3x12

Hammer Curls
25’s 3x10

Ab Wheel Rollout
3x10

Bicep feeling better and better, trying some light stuff to get blood in there. Quad/ groin feels like shit. May not be able to squat Friday. Not sure if I’m going to be able to squat 2x a week or not. Bench is feeling good at 3x a week with a Heavy/Med/ Light. Weight was popping good today and I really wasn’t going for speed. Much easier to work my cues and get the proper glute squeeze and leg drive without lifting my ass. Need to just keep hammering out the reps and drill the form until it’s second nature, so when the weight goes up the form stays intact.

 

[Worf]

Bw:217

Today’s Training
Heavy Bench/ Medium-ish Squat

Comp Bench
70kgx5
100kgx2 (220 lb)
120kgx2 (264 lb)
130kg (286lb) 3x2
110kg 3x3 (242lb)

Comp Squats
70kgx5
120kgx5 (264lb)
140kgx5 (308lb)
150kgx5(331lb)
160kgx5. (352lb)

Leg Curl Machine
25lb x15
50 2x12
75 x10

Rev Flyes One Arm
10lb 3x10

Bicep feeling better and better. Had a good bench session. Got some good work in and some great tips from an old guy in there. Same guy from about a month ago. He gave me some cues to work on said I’m making progress. Leg still feels meh, better than the other day. May go back to squatting and deadlifts once a week. My upper body seems to be recovering well from bench 3x per week.

 

[Perrin Aybara]

Did your gym switch over to the communist system?

 

[Worf]

Did your gym switch over to the communist system?

All the power racks are taken lately and it’s a PITA to set up on the random stations they have because people are always deadlifting or doing pull ups. So I’ve been using the combo racks a lot lately. They always seem to be open. Probably a good thing anyway if I plan on going a USPA meet. All the kilo plates are by the combo racks.

 

[Worf]

Bw,215

Today’s Training

Deadlift/ Light bench

Coan Stance Deadlifts
225x6, 315x5
365x5
405 3x5

Light bench Comp Grip
135 2x10
135 4x12

Dbell SLDL
55’s x10
70’sx10
90’sx10
110’sx10

Seated Tricep Extensions Dbell
50lb 3x15

 

[Worf]

Bw: forgot to weigh, probably up. Ate a bunch of carbs the last few days

Training:
Light Squats/ Med Bench

Comp Squats
Barx10, 135x6, 225x5
315 4x5
Was planning on 5x5 with this but my quad adductor pain was getting pretty bad so I stopped at 4 sets

Comp Bench
Barx12,135x6
185x6
225 4x4

Cable Hamstring Pull Through
50x12,70x12,90x12

Wide Hammer Grip Lat PD
80x15, 100x15, 120x12

Rev Hyper
90x15, 180x15, 230x15

Bicep starting to feel better. Lifted without the sleeve or cuff for the first time. Seems like I traded the bicep Pain for the adductor shit. I think the higher squat volume and pulling sumo more the past few weeks flared it up. Sumo seems to be the biggest culprit. Definitely Going back to squat and deadlift only once a week from here on until this clears up.

 

[Perrin Aybara]

I'd throw in some direct adductor and abductor work if you're going to pull sumo. Neglected muscle groups that help out a lot.

 

[Worf]

I'd throw in some direct adductor and abductor work if you're going to pull sumo. Neglected muscle groups that help out a lot.

Yes, I think this Is what I need to do as well. Haven’t been stretching regularly either. I normally do cool down stretches and mobility work and have just been neglecting it.

 

[Worf]

Forgot to put some thing on the log

Mountain Climbers
3 rounds 45 sec ea.

 

[Worf]

Bw: 216

Today’s Training

Wide Grip bench
Barx10
70 kg x5
90 kgx5
110 kgx3
120 kg x3,4,4

Dips S/S barbell Rows
Bw 3x12 135lb 3x10

Dbell Shrugs
50x15,70x15, 100x15

Adductor Band Laterals
Black mini Band 3x20 each leg

Cable Adductor forward pulls
20x15, 30lb x15 each leg

Hanging Leg Rev. Crunches
3x20

 

[Perrin Aybara]

Lots of cardio going on around here lately. Might have to PM Millard to change the name of the section to cardio bunny logs.

 

[Perrin Aybara]

How did the adductors with bands feel?

 

[Worf]

How did the adductors with bands feel?

Decent, not quite sure I’m hitting it at the proper angle. I’m basically doing a flye motion with my legs, unilaterally of course. I’ll probably use a bit heavier band next time. No thigh buster at this gym, bands will have to due

 

[Perrin Aybara]

Decent, not quite sure I’m hitting it at the proper angle. I’m basically doing a flye motion with my legs, unilaterally of course. I’ll probably use a bit heavier band next time. No thigh buster at this gym, bands will have to due

Tie the band low like on a rack or any piece of equipment and while standing loop the other end right above your ankle. Then do like a scissor motion. It's better than the thigh machine.

 

[Worf]

Tie the band low like on a rack or any piece of equipment and while standing loop the other end right above your ankle. Then do like a scissor motion. It's better than the thigh machine.

That’s exactly what I did. Are sure to stand far enough away so there’s constantly tension through the whole rom

 

[Perrin Aybara]

That’s exactly what I did. Are sure to stand far enough away so there’s constantly tension through the whole rom

Gotcha, I thought you were saying you were trying to mimic the thigh machines somehow lol. I don't even know how that would work other than looping the band around your knee or something.