Worf's 1st meet log

[Worf]

Yesterday’s Training

bw:228

RE Lower I guess

walking lunges Dbell
35’s 2x7 each leg
45’s x8 each leg
50’s 2x8 each leg

Standing Dbell curls
25’s 3x10

Gobblet Squats
50lb 3x15

Dbell shrugs
50’sx50,45,40

Bench Lying Leg raises
Bw 3x25

On the road for work, been super busy but the checkers have been nice. Worked out in the hotel gym. Supersets with pretty much everything. Turned into more cardio than anything. Knees feeling ok, definitely not 100% but better than previously. I had switched back to wearing flats for squats and variants. Sitting back and using posterior chain to take stress of the knee. Hoping the stem cells will start working that magic or the next few months.

 

[Worf]

Volume Upper

Trap Bar OHP
110x8
120x8
140x8

Medium MagGrip Lat Pd, 3 sec pause
190 3x6

Dbell Flat press
80’sx12, 100’sx12

Super Set

BW Dips 3x8. Chins BW 3x6

Circuit

Cabke Face Pulls
60 3x10

Cable Ez Curls, 4 sec eccentric
100 3x6

Rope Press Downs
120lb x10


Eating like shit the past few days. On the road for work. Got back in the real gym today. Feel pretty good other wise

 

[Worf]

Bw:229

ME LOWER

Wide Stance Low Bar Squats
225x5
315x5
365x3
405x3

ATP Trap Bar Deadlift
180 on ATP, 170 on trap bar
3x6

Circuit

Bands only leg press
Heavy Blue+Heavy Beige 2x15

Vogelpole Holds
90 lb 2x30 sec

Seated Dbell Shrugs
50’s 2x 1 min no rest

Pit Shark Calve Raises
2 platesx10
3 platesx12
4 plates x 25 (pause and hold every 3 reps) fast reps

Knee started feeling like trash at 405 so I just stopped on squats. Probably could have gone up but just decided to let my knee heal. Wore flats and sat back into the squat to keep the weight off my knees. I’ll know how it feels over the next few days

 

[Worf]

Also to note:

I was running 150mg wk test c/ npp as my cruise dose and I’ve done very well this block I think primarily due to the volume. I played with the npp from 75-125 a week and noticed no difference in pain relief at that dose. I honestly feel that npp has done little for my knee compared to a 125mg dose of deca like I ran for my blast back at the end of 2019. Volume was slightly less for that period and knees felt far better. I dropped the npp Wednesday. I have trt bloods comin up that’s why I’m dropping npp. I know there’s much more at play here than joint lube. I’ll definitely update how things shake out as it wears off.

 

[Worf]

Bw :229

ME UPPER

Bench with bands
135+90x3
185+90x1
225+90x1
255+90x1
275+90x1
295+90x miss

CG Bench w/ Fat Grips
225x5, 275 2x5

Circuit

Mag Grip Wide Lat PD
170x10, 190x10

Seated DB Press
65’s 2x8

One Hand Farmers Carries
90lb 2 trips each hand

Circuit

Dbell Tempo Flyes 3-1-3
35’s 3x10

OH Tricep EXT
90 3x8

1.5 curls
100x6,120x6,130x6

super set

Upright seated Flyes
Green monster Mini 2x25

ab wheel rollouts
Bw 1x15,1x25

Knees feeling ok. Strength is pretty good lately but I need to clean my diet up. Feeling fat,lol

 

[Perrin Aybara]

I got kind of fat too. Normally I'd cut a little going back to cruise, but this time I can't bear having my bench go down when my squat and deadlift are already down so much. So I'm just staying kind of fat for now. I stopped and got pizza Thursday and Friday night at work. Some of the Casey's are back to 24 hours on my route again.

 

[Worf]

I got kind of fat too. Normally I'd cut a little going back to cruise, but this time I can't bear having my bench go down when my squat and deadlift are already down so much. So I'm just staying kind of fat for now. I stopped and got pizza Thursday and Friday night at work. Some of the Casey's are back to 24 hours on my route again.

I need to be smarter about my nutrition. Not that I eat horrible but I’m obviously not loosing weight. I need to do it slow and deliberately so I don’t loose strength. Last time I did any dieting I started dropping weight too fast and couldn’t get it right then my strength started dropping off.

 

[Perrin Aybara]

I need to be smarter about my nutrition. Not that I eat horrible but I’m obviously not loosing weight. I need to do it slow and deliberately so I don’t loose strength. Last time I did any dieting I started dropping weight too fast and couldn’t get it right then my strength started dropping off.

That's usually my problem, cut weight too fast and strength goes to shit. Most successful cut I ever did was a few years ago I spent most of the year cutting slowly and maintained my strength completely.

 

[Worf]

That's usually my problem, cut weight too fast and strength goes to shit. Most successful cut I ever did was a few years ago I spent most of the year cutting slowly and maintained my strength completely.

Yea I need to drop the first 2 or 3 lbs of water and then do 1 lb a week until I’m happy. Loosing at that rate I should be ok

 

[Worf]

Bw:230

DE Lower

Camber Squat Bar +chains
245+100 lb chains x3
275+100 lb chains 6x3

Super Set:
Conventional Speed Deadlift
425 5x1

30” box jumps
Bw 5sets 2 jumps
36” box jumps
Bw x2 jumps

Superset:
Leg ext
45Lb x15, 90x15

suitcase holds
110 lb 15 sec each hand x2 rounds

Knees feel trashed after that. It all moved pretty well. Back was stiff from the camber squats. Should’ve done some rev hypers but I was wiped out after all that.

 

[Worf]

Bw:230

DE UPPER

Speed Bench with bands
185+green monster mini (90 lb at top) 6x3

Circuit:
Pit Shark Push-ups
Plate 2x12

Lad PD PAUSED 2 sec
140+red band 2x8

Dbell Laterals 5 ct eccentric
15’s x8, 20’s x8

Superset:
Bamboo Bar Bench
40 lb kettlebells with red bands 2x15

Hammer curls 3 ct eccentric
35’s 2x8

Feeling pretty beat up from work today. Over 100 here the past few days. Drank nearly 3 gal of water today. I’m glad it was a dynamic day.

 

[tenpoundsleft]

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.

Yeah, it's been awhile. I'm right over 240lbs now - went on a bulk when the Covid nonsense launched in March, figured that'd be a better way to not lose mass. I was at 220 and 8% then. A little softer now.

In any case, PRP is a lifesaver - anyone interested can search earlier posts I've made on the topic. To summarize, I had tendinosis (advanced tendonitis) in both arms, esp bad in right arm. I'd tried all suggested remedies (including physical therapy, corticosteroid shots, those armbands etc) with surgery next stop.

Instead I found out about PRP - had that done in 4 or 5 rounds. Each round eliminating about 2/3 of the pain. Almost gone after the 2nd round, but I kept at it just in case. It's been several years since and I've been lifting 6 times a week - gone from 175lbs in 2014 to 242lbs now. So it's not like the tendons haven't been used.

Highly recommend PRP

 

[Worf]

Yeah, it's been awhile. I'm right over 240lbs now - went on a bulk when the Covid nonsense launched in March, figured that'd be a better way to not lose mass. I was at 220 and 8% then. A little softer now.

In any case, PRP is a lifesaver - anyone interested can search earlier posts I've made on the topic. To summarize, I had tendinosis (advanced tendonitis) in both arms, esp bad in right arm. I'd tried all suggested remedies (including physical therapy, corticosteroid shots, those armbands etc) with surgery next stop.

Instead I found out about PRP - had that done in 4 or 5 rounds. Each round eliminating about 2/3 of the pain. Almost gone after the 2nd round, but I kept at it just in case. It's been several years since and I've been lifting 6 times a week - gone from 175lbs in 2014 to 242lbs now. So it's not like the tendons haven't been used.

Highly recommend PRP

Thanks for the feedback

 

[Perrin Aybara]

Yeah, it's been awhile. I'm right over 240lbs now - went on a bulk when the Covid nonsense launched in March, figured that'd be a better way to not lose mass. I was at 220 and 8% then. A little softer now.

In any case, PRP is a lifesaver - anyone interested can search earlier posts I've made on the topic. To summarize, I had tendinosis (advanced tendonitis) in both arms, esp bad in right arm. I'd tried all suggested remedies (including physical therapy, corticosteroid shots, those armbands etc) with surgery next stop.

Instead I found out about PRP - had that done in 4 or 5 rounds. Each round eliminating about 2/3 of the pain. Almost gone after the 2nd round, but I kept at it just in case. It's been several years since and I've been lifting 6 times a week - gone from 175lbs in 2014 to 242lbs now. So it's not like the tendons haven't been used.

Highly recommend PRP

Good to see you back. Was at work yesterday and couldn't really reply. How's your strength at 242lbs? I think it would be great for my bench if I had the appetite to get that heavy.

I bought some cheap home gym stuff right when Covid was kicking off and did a little bench only blast while getting over a hip injury. My gym ended up going out of business over the lockdown. I just signed up at a new one. Hoping we don't end up back on lockdown.

 

[Worf]

Bw: 227

ME Upper/ Squats

Rev Band Incline Bench (Green Monster mini, -40 at the hole)
185x3,225x3, 255x3
275x3
295x3
315x3
275 2x5

Circuit:

Tempo Push ups, knuckles (5-2-fast)
2x6

Sled Flyes with strap
70lb x 2 45’ trips

Aussie Pull ups Neutral Grip
Bw 2x6



Bamboo Bar bench
40lb kettlebells 2x15

Wrapped Squats
235x5
325x3
415x2
465x2
505x2 Rep PR

So I missed training yesterday due to work. Been a difficult week working on rooftops that are 10 degrees warmer than the ambient temp. It’s been 102 the past few days with high humidity in the am. Was pretty drained going into this session but managed to cram down enough food and pre workout to have a good session. Wrapped squats felt really good. Knee is doing ok, a bit sore at times but much better over all. Maybe between the stem cell shot and switching back to flats with a wider stance some of the stress is off my knees. I think that 505x2 with wraps was a sign that I’ll compete in September. Maybe I’ll even count that as my first day of meet prep. 8 weeks out. Meet is September 19th.

 

[Btcowboy]

Bw: 227

ME Upper/ Squats

Rev Band Incline Bench (Green Monster mini, -40 at the hole)
185x3,225x3, 255x3
275x3
295x3
315x3
275 2x5

Circuit:

Tempo Push ups, knuckles (5-2-fast)
2x6

Sled Flyes with strap
70lb x 2 45’ trips

Aussie Pull ups Neutral Grip
Bw 2x6



Bamboo Bar bench
40lb kettlebells 2x15

Wrapped Squats
235x5
325x3
415x2
465x2
505x2 Rep PR

So I missed training yesterday due to work. Been a difficult week working on rooftops that are 10 degrees warmer than the ambient temp. It’s been 102 the past few days with high humidity in the am. Was pretty drained going into this session but managed to cram down enough food and pre workout to have a good session. Wrapped squats felt really good. Knee is doing ok, a bit sore at times but much better over all. Maybe between the stem cell shot and switching back to flats with a wider stance some of the stress is off my knees. I think that 505x2 with wraps was a sign that I’ll compete in September. Maybe I’ll even count that as my first day of meet prep. 8 weeks out. Meet is September 19th.

505x2 squat well done

 

[tenpoundsleft]

Good to see you back. Was at work yesterday and couldn't really reply. How's your strength at 242lbs? I think it would be great for my bench if I had the appetite to get that heavy.

I bought some cheap home gym stuff right when Covid was kicking off and did a little bench only blast while getting over a hip injury. My gym ended up going out of business over the lockdown. I just signed up at a new one. Hoping we don't end up back on lockdown.

Perrin,

I know you're into strength whereas I just want to look strong. Too old (57) for PRs. I do weights where I can move the weight with good form for 10 reps, that's my general rule. And then I try to move into the Platz' "zone of pain" and push as far as I can. No injuries above all. I'll post a recent photo update.

My back and my calves are probably my best areas, I focus a lot on back work, it's functional and looks good. I can definitely pull more than I can press.

Strength? Well, at 240lbs I'm capable of at least 10 standing ab rollouts down to parallel and back up to standing. I don't practice that specific move, but I do a lot of overhead lat DB pulls which builds that strength. I challenge anyone my weight to do that.

Calves and arms are same size, 17.5" - and my neck maybe an inch larger. So fairly balanced.

Best of all, I'm not injured, and I've recently managed to work my way into good mind-muscle connection with my bis which have been eluded me previously, a lot because of the earlier tendinosis.

I came down with COVID last week, almost recovered, not a big deal really, just a big energy zapper.

 

[Worf]

Perrin,

I know you're into strength whereas I just want to look strong. Too old (57) for PRs. I do weights where I can move the weight with good form for 10 reps, that's my general rule. And then I try to move into the Platz' "zone of pain" and push as far as I can. No injuries above all. I'll post a recent photo update.

My back and my calves are probably my best areas, I focus a lot on back work, it's functional and looks good. I can definitely pull more than I can press.

Strength? Well, at 240lbs I'm capable of at least 10 standing ab rollouts down to parallel and back up to standing. I don't practice that specific move, but I do a lot of overhead lat DB pulls which builds that strength. I challenge anyone my weight to do that.

Calves and arms are same size, 17.5" - and my neck maybe an inch larger. So fairly balanced.

Best of all, I'm not injured, and I've recently managed to work my way into good mind-muscle connection with my bis which have been eluded me previously, a lot because of the earlier tendinosis.

I came down with COVID last week, almost recovered, not a big deal really, just a big energy zapper.

Definitely along the same line for me long term. I know I can’t powerlift for ever but I’ll be in a gym til they drag my carcass out of one. So after I get done competing and I plan on goin a different direction but not sure where.

 

[Worf]

Bw:228.5

DE Lower

Deficit sumo 1.5” + chains
405+90 lbs of chains 6x2

Rev Hyper
90 lb x15, 180 2x15

superset:
Dbell shrugs
70’sx15, 100’s 3x12

Bench lying leg rain
3x25

Short and sweet. CNS was a little beat up from the heavy wrapped squats on Sunday, knees a bit sore but better overall. Still go as hell here but had a much better day.

 

[Worf]

Bw:228.5

DE Upper

Bench w/chains Paused

185+75 lb chains 6x3

Superset:
Barbell Shrugs
225 3x10

Bw Dips
3x15

Cable Horizontal Row : Med Grip
70x15,110x15, 140x15, 170x10
200x10

Standing Dbell Curls
30’s x10, 35’sx10,45’sx8

Rolling Tricep Ext
30’s 2x10, 1x15